Ungazi kanjani ukuthi mangaki amakhilogremu engiwadingayo

Ukwehlisa isisindo ngaphandle kokuthola isisindo futhi, kuyalulekwa ukwehla phakathi kuka-0.5 kuye ku-1 kg ngesonto, okusho ukwehla ngo-2 kuye ku-4 kg ngenyanga. Ngakho-ke, uma kufanele wehlise i-8 kg, ngokwesibonelo, udinga okungenani izinyanga ezimbili zokudla kanye nomsebenzi womzimba okhonze ukunciphisa isisindo ngendlela enempilo.

Kodwa-ke, kubalulekile ukulungisa kabusha ukudla futhi kuqinise ukusebenza komzimba, lapho kuseduze nesisindo esifanele, ngoba ukwehla kwesisindo kuvame ukuhamba kancane kunasekuqaleni kokudla.

Kepha, ukuze wazi kahle ukuthi mangaki ama-kilos okufanele wehlise isisindo, kubalulekile ukuthi wazi kuqala ukuthi yisiphi isisindo esifanele ukusifinyelela, ngokuya ngobude bakho neminyaka yakho. Ngakho-ke, gcwalisa imininingwane yakho kulesi sibali futhi wazi nokuthi mangaki ama-calories okufanele uwadle ngosuku ukuze ufinyelele isisindo sakho esifanele.

Lapho ususazi isisindo sakho esifanelekile, kubalulekile ukuzivocavoca umzimba uhambisane namandla akho omzimba futhi udle ukudla okunomsoco, ngoba ukudla okunomkhawulo akuhlali kusebenza njalo, futhi imvamisa yingakho uthola amafutha futhi.

Bona ezinye izibonelo zokudla nokuvivinya umzimba okulungele ukwehlisa isisindo ku:

• Izeluleko ezi-5 ezilula zokwehlisa isisindo futhi ulahlekelwe yisisu
• Ukudla ukuze ulahlekelwe yisisu
• Ungasilahla kanjani isisu ngeviki elilodwa

Ngaphezu kwalokho, ngaphambi kokwehlisa isisindo, kubalulekile futhi ukubonisana nodokotela ukuze ahlole isimo sempilo, njengoba ezinye izifo ezinjengesifo samathambo, i-osteoporosis, umfutho wegazi ophakeme zidinga ukuqondiswa okuqondile nokusetshenziswa kwemithi ethile nakho kungenza ukuncipha kwesisindo kube nzima.

Kwesinye isikhathi ukwehlisa isisindo akudingekile kuphela ngenxa yezizathu zobuhle, kepha ngoba amafutha amaningi emzimbeni angandisa ingozi yezifo ezimbi. Bona ukuthi impilo yakho isebenza kanjani ku: Ungazi kanjani ukuthi ngiwumqemane yini.

Abesilisa futhi kudingeka njalo babe ngaphakathi kwesisindo sabo esifanele ukugwema izifo ezifana nokuhlaselwa yinhliziyo nokushaywa unhlangothi okungenzeka ngenxa yamafutha amaningi esifundeni sesisu futhi ikakhulukazi ngaphakathi kwemithambo ehambisa igazi liye enhliziyweni. Bona okuqukethwe kufaneleke kakhulu kwabesilisa abadinga ukunciphisa umzimba: Izeluleko ze-6 zamadoda zokwehlisa isisu.

Buka le vidiyo elandelayo ukuze ufunde ukuthi ungayigwema kanjani indlala futhi ukwazi ukunamathela ekudleni kwakho: