Ungalahlekelwa Isisindo Esingakanani Emavikini Amabili?

-Delile

• Umzimba wakho nokulahleka kwesisindo
• Amathiphu okunciphisa isisindo
• Okubalulekile

Iyiphi indlela engcono yokwehlisa isisindo?

Uma ubheka ukunciphisa umzimba, ungahle uzibuze ukuthi unganciphisa isisindo esingakanani ngokuphepha evikini elilodwa noma amabili. Isincomo sizama ukwehla phakathi kwephawundi elilodwa kuya kwamabili ngesonto.

Ukwehlisa isisindo ngesilinganiso esisheshayo futhi esingaguquki empeleni kungcono emzimbeni wakho ngoba kusiza ukuqinisekisa ukuthi umzimba wakho ulahlekelwa ngamafutha futhi ugcine isisindo sisukile. Uma ulahlekelwa isisindo esiningi ngokushesha okukhulu, ugcina usula kakhulu isisindo samanzi ngenxa yokwehla kwe-glycogen. Lolu hlobo lwesisindo luzobuya ngokushesha lapho ubuyisela i-glycogen. Ukulahlekelwa isisindo samanzi akufani nokulahlekelwa isitoreji sakho samafutha. Ukwehlisa isisindo futhi usigcine, kuzodingeka ulahlekelwe ngamafutha, hhayi amanzi kuphela.

Umzimba wakho nokulahleka kwesisindo

Isisindo esinempilo siyahlukahluka kumuntu ngamunye. Kubalulekile ukuthi ungalokothi wehlulele impilo yakho ngokuya ngenombolo esikalini kuphela, kodwa esikhundleni salokho ugcine isisindo esinempilo sohlobo lomzimba wakho. Eminye imizimba yabantu ingabamba amanzi noma ilahle isisindo samanzi ngokushesha. Kunoma ikuphi, kufanele uqale ukubona ukushintsha komzimba wakho ngenyanga yokuqala noma ezimbili zohlobo lokulahlekelwa kwesisindo.

Hlela ukunciphisa amaphesenti ayi-10 wesisindo somzimba wakho ekuqaleni, ngesilinganiso sikakhilogremu owodwa kuya kwamabili ngesonto, bese ugcine leso sisindo izinyanga eziyisithupha ngaphambi kokuqhubeka nokukhipha noma yisiphi isisindo.

Futhi ungahlola nodokotela wakho ukuthola ukuthi ukhuluphele ngokweqile yini, ngoba izinhlobo zomzimba ezahlukahlukene zingaba nesisindo esingaphezu kwezinye. Isibonelo, umuntu onokwakha kwemisipha kakhulu angaba nesisindo esingaphezu komuntu onokwakha okuncane kakhulu, kepha angabi nesisindo esikhulu somzimba. Uma ukhuluphele ngokweqile, ukwehlisa isisindo kungasiza ekunciphiseni ubungozi bezinkinga zempilo, njengesifo sikashukela nesifo senhliziyo.

Amathiphu okunciphisa isisindo

Kunezindlela eziningi ezahlukahlukene zokwehlisa isisindo, kepha ngokujwayelekile, ifomula ilula: yidla uphilile futhi uhambise okuningi. Ungabambeki ekudleni okuthandwayo noma emikhubeni yokuqina. Esikhundleni salokho, khetha imikhuba yokudla enengqondo ngempilo yakho nokuzivocavoca okukukhangayo.

I-NIH incoma izinyathelo eziningana zokwehlisa isisindo, kufaka phakathi:

• Ukubala ama-calories. Wonke umuntu wehlukile, kepha ukudla ama-calories ayi-1 000 kuya ku-1,200 ngosuku kwabesifazane namakholori azungeze i-1,600 ngosuku kwabesilisa. Ulahlekelwa isisindo lapho umzimba wakho uthatha amakhalori ambalwa kunokusha. Ukwehlisa amakhalori akho onke ngama-calories ayi-500 kuya kwangu-1 000 ngosuku kuzoba isilinganiso sokulahlekelwa kwesisindo sikakhilogremu owodwa kuya kwamabili ngesonto.
• Gxila kokudla okunempilo, hhayi ama-calories. Kepha kufanele ukhumbule ukuthi ukudla okunomsoco, okusha kunempilo kunokudla okucutshungulwayo "kokudla". Ikhalori eliphansi akusho ukuthi liphilile! Kubalulekile futhi ukudla ukudla okwanele nsuku zonke ukuze umzimba wakho ungacabangi ukuthi ulambile futhi wehlise ijubane lomzimba wakho. Gxila ekudleni okulinganiselayo ngamaphrotheni anciphile, imifino eminingi emisha, yonke, imithombo ye-carbohydrate engacutshungulwanga kanye nemithombo yezithelo, kanye namanani amancane wamafutha angafakwanga.

Okubalulekile

Isihluthulelo sokulahlekelwa isisindo ngempumelelo ukukhumbula ukuthi ukwehla kancane nokuzinza kwesisindo kungcono emzimbeni wakho kunoshintsho olukhulu. Uma ulandela imikhuba yokwehlisa isisindo enempilo, kufanele unciphise ukulahleka kwesisindo samanzi ngenkathi ukwengeza ukulahleka kwesisindo samafutha akho, noma nje evikini lokuqala. Khumbula ukugcina ukugxila kwakho ekwakheni indlela yokuphila enempilo, hhayi nje ukushintsha isisindo sakho.

Uma ungaboni umehluko ekuqaleni, qhubeka nemikhuba yakho yokudla enempilo nokuvivinya umzimba. Wonke umuntu wehlisa isisindo ngendlela ehlukile. Uma unosuku "lokuphumula", ungapheli amandla. Inqubekela phambili yenziwa ngokuhamba kwesikhathi futhi ayiphazanyiswa yi-ice cream splurge eyodwa yasebusuku kakhulu.