Ukwelashwa Kokuphatha Ukukhuluphala: Yini Okusebenzayo nokuthi Yini Okungasebenzi?

-Delile

• Ukubuka konke
• Ukudla okusebenzayo
• Ukubalwa kwekhalori
• Ukudla okuphansi kwe-carb
• Ukudla okususelwa ezitshalweni
• Ukuzila ukudla okungapheli
• Izinguquko zendlela yokuphila
• Izinhlelo zokuzivocavoca umzimba
• Imithi kadokotela
• Izinketho zokuhlinzwa
• Yini engeke isebenze
• Ukudla okudlela endlini

Ukubuka konke

Ukuphatha ukukhuluphala kubandakanya inhlanganisela yezinguquko zendlela yokuphila, ukuguqulwa kokudla, nokwanda kokuzivocavoca umzimba ngokuhamba kwesikhathi. Ngokuhambisana nokuzibophezela kwimpilo enempilo, udokotela wakho angaphakamisa imishanguzo kadokotela noma ukuhlinzwa ukukusiza wehlise isisindo.

Isinyathelo sokuqala ekwelapheni ukukhuluphala ukuphatha ukuphatha okulindele. Ukushintshela empilweni enempilo kudinga isikhathi, umzamo, nokuzibophezela. Ungahle ungaboni imiphumela khona manjalo. Kungenzeka futhi ukuthi udlule ezikhathini lapho ungalahli khona isisindo noma ngabe wenza konke kahle.

Ukwehlisa isisindo kumayelana nokuthola impilo, hhayi ngenombolo esikalini. Gwema ukuzifakela ingcindezi yokusetha bese uzama ukufeza okulindelwe okungenangqondo. Setha izinhloso zakho ngokususelwe kulokho ozizwa ukhululekile kakhulu kukho.

Kungenzeka uhlangabezane nezithiyo ezithile ohambweni lwakho lokwehlisa isisindo. Kulungile. Ukhiye ukunamathela kuhlelo lwakho futhi uqhubeke nohambo lwakho lokwehlisa isisindo. Izinguquko zendlela yokuphila ngeke zenzeke ngobusuku obubodwa. Kuthatha isikhathi.

Thola ukuthi iziphi izindlela zokudla nokwelashwa eziphumelelayo okufanele uzigweme.

Ukudla okusebenzayo

Kunamathani wezinhlelo zokudla ezintantayo ezungeza i-inthanethi ngezethembiso ezinkulu zokwehlisa isisindo ngokushesha. Kulezi zinhlelo zokudla, lezo ezisebenza kahle kakhulu yizinhlelo ezinciphisa inani lama-calories owadlayo futhi okulula ukunamathela kuwo ngokuhamba kwesikhathi.

Indlela elula yokudla ukwandisa ukudla kwakho imifino, izithelo, okusanhlamvu okuphelele, namaprotheni anciphile, ngenkathi ugwema ukudla okulula okunoshukela nokudla okusetshenzisiwe.

Izinhlelo zokudla, njengalezo ezichazwe ngezansi, nazo zingasebenza uma zenziwe kahle. Kepha kungahle kudingeke ukuthi uzame noma wenze iphutha ngaphambi kokuthola okukusebenzela kahle. Buza udokotela wakho ukuthi adlulisele kudokotela wezokudla ukuze akusize.

Nazi ezinye izinhlelo zokudla ezikhonjiswe ukuthi ziyasebenza.

Ukubalwa kwekhalori

Ukwehlisa isisindo somzimba, udinga ukudla amakhalori ambalwa kunokusha. Ngakho-ke, indlela elula yokwehlisa isisindo ukubala inani lama-calories owadlayo.

Izinhlelo zokwehlisa isisindo ezibandakanya ukubalwa kwamakhalori zivame ukuholela ekulahlekelweni kwesisindo esengeziwe kunalezo ezingakwenzi, ngokusho kocwaningo olubukeziwe lontanga luka-2014.

Isinyathelo sokuqala ukuthola ukuthi mangaki amakhalori owadingayo usuku ngalunye ukuze wehlise isisindo. Kukhona ama-calculator atholakalayo online, afana nalesi, ukukusiza ukuthole lokhu. Faka ubude bakho bamanje, isisindo, ubulili, nezinga lomsebenzi ukuze unqume izidingo zakho zekhalori.

Isinyathelo esilandelayo ukulandela umkhondo wenani lama-calories ekudleni okudlayo usuku ngalunye. Lokhu kudinga umzamo omncane, kepha kunezinhlelo zokusebenza eziningi namawebhusayithi atholakalayo ukwenza inqubo ibe lula.

Ezinye zezinhlelo zokusebenza ezaziwa kakhulu zokubala ikhalori noma amawebhusayithi zifaka:

• Ukuqina Kwami Pal
• Lose It!
• FatSecret

Faka uhlobo lokudla okudlayo nokuthi udle kangakanani. Uhlelo lokusebenza noma iwebhusayithi izokwenza konke okunye. Ukuze uqiniseke ukuthi ubala ama-calories ngokunembile, ungafuna ukutshala imali esikalini sokudla.

Ukudla okuphansi kwe-carb

Ukudla okune-carbohydrate ephansi, njengokudla kwe-Atkins, ukudla kwaseNingizimu Beach, noma i-ketogenic ("keto") yokudla, kubandakanya ukunciphisa inani lama-carbohydrate owadlayo usuku ngalunye ngenkathi ukwandisa inani lamaprotheni.

Lokhu kudla kuvame ukukhawulela ama-carbs kuma-gramu angama-20 kuye kwangama-50 ngosuku. Uma udla la ma-carbs ambalwa, umzimba wakho uqala ukushintsha amafutha abe yizakhi ezaziwa ngokuthi ama-ketone. Umzimba wakho ushintshela ekusebenziseni amaketoni njengomthombo wawo omkhulu wamandla.

Ukudla okune-carb ephansi kukukhuthaza ukuthi udle amaprotheni amaningi, akhonjisiwe ukuthi ashisa ama-calories amaningi ngesikhathi sokugaya ukudla kunama-carbs noma amafutha nokusiza ukuthi uhlale ugcwele isikhathi eside.

Ucwaningo oluthile lukhombisile ukuthi ukudla okuphansi kwe-carb njengokudla kwe-Atkins kusebenza kakhulu ekunciphiseni isisindo kunezinye izinhlobo zokudla.

Ukudla okususelwa ezitshalweni

Ukudla okususelwa emifinjini noma ezitshalweni kugcizelela ekudleni ukudla okuphelele, njengezithelo, imifino, nokusanhlamvu okuphelele, ngenkathi kugwenywa inyama, ubisi, nokudla okwenziwe.

Kokunye okubandakanya ababambiqhaza abangama-75 ababekhuluphele ngokweqile noma babekhuluphele ngokweqile, labo ababedla ukudla okune-vegan babone ukuthuthuka okuphawulekayo esisindweni somzimba, emafutheni, nasezimpawu zokumelana ne-insulin.

Ukudla okususelwa ezitshalweni kungasiza futhi ekunciphiseni ubungozi besifo senhliziyo nezinye izindaba zezempilo.

Ukuzila ukudla okungapheli

Ukuzila okungapheli kuyindlela yokulawula ukudla kwakho kwekhalori ngokuhamba ngebhayisikili phakathi kwezikhathi zokuzila nokudla. Ukuzila ukudla kwenza amazinga akho e-insulin ehle, kuyilapho amazinga ama-hormone okukhula enyuka kakhulu.

Lokhu kukusiza ukuthi ulahlekelwe ngamafutha, ngenkathi ugcina imisipha. Ukubuyekezwa okuhlelekile kwe-2018 nokuhlaziywa kwe-meta kusikisela ukuthi lolu hlobo lwephethini lokudla lungaholela ekulahlekelweni kwesisindo ngamaphesenti ama-4 kuya kwayi-8 ngokwesilinganiso.

Kunezindlela eziningi zokuzila ngezikhathi ezithile, kufaka phakathi:

• Ukuzila ukudla kwezinsuku ezihlukile (5: 2 diet). Udla ngokujwayelekile izinsuku ezinhlanu ngesonto futhi ukhawulela ukudla kwakho ikhalori kuma-calories angama-500 kuye kwangama-600 izinsuku ezimbili ngesonto.
• 16/8 indlela. Ngale ndlela, uvimbela isikhathi sakho sokudla sibe ngamahora ayisishiyagalombili. Isibonelo, ungadla kuphela phakathi kuka-12 ntambama. nango-8 ebusuku. Ngemuva kwalokho uzila ukudla amahora angama-16 phakathi.
• Yidla-Misa-Yidla. Le ndlela ifaka ukuzila ukudla amahora angama-24, kanye noma kabili ngesonto. Isibonelo, awudli phakathi kwesidlo sosuku olulodwa kuze kube kusihlwa ngosuku olulandelayo.

Kungathatha isikhathi ukuthola uhlelo olukusebenzela kangcono. Khuluma nodokotela wakho noma isazi sokudla uma ungaqiniseki ukuthi yikuphi okulungele wena.

Izinguquko zendlela yokuphila

Ukuphatha ukukhuluphala kudlulela ngalé kokudla kwakho. Udinga futhi ukulungisa impilo yakho. Kodwa asikho isidingo sokwenza zonke lezi zinguquko ngasikhathi sinye.

Nazi izinguquko ezimbalwa zendlela yokuphila ongayengeza enkambisweni yakho yansuku zonke ngokuhamba kwesikhathi:

• gcina isiqandisi sakho sigcwele izithelo, imifino, nokudla okulula okunempilo
• khuphula umthamo wakho wamanzi
• sebenzisa ipuleti elincane
• udle kancane
• ungadli uhleli phambi kwe-TV
• qiniseka ukuthi uthola ukulala ngokwanele
• park kude kude nomnyango wesakhiwo ngakho-ke kufanele uhambe kancane ukungena ngaphakathi
• sebenzisa izitebhisi esikhundleni selifthi
• gwema izindawo zokudla ezisheshayo
• udle ukudla okunefayibha ephezulu
• ukunciphisa amazinga akho okucindezeleka
• susa zonke iziphuzo ezinoshukela; uma unenkinga enzima yokuyeka i-soda, shintshela ku-diet soda noma zama amanzi akhanyayo
• qala usuku lwakho ngesidlo sasekuseni esinempilo, esinamaprotheni amaningi, njengamaqanda esikhundleni samabele noma ama-bagel
• lapho udla ngaphandle, cela ibhokisi elizothathwa ekhaya bese ufaka phakathi uhhafu wesitsha sakho ukuze uzodla ngakusasa
• funda amalebula okudla ngokucophelela futhi unake lokho okubhekwa njengosayizi wokuphakela kanye nenani lama-khalori ekukhonzeni ngakunye

Ukwenza nje ezimbalwa zalezi zinguquko kungaba nomthelela omkhulu esisindweni sakho nasempilweni yakho yonke.

Izinhlelo zokuzivocavoca umzimba

Ukuzivocavoca umzimba kuyingxenye ebalulekile yokuphila okunempilo. Ukuzivocavoca umzimba kuthuthukisa impilo yakho ngokomzimba nangokwengqondo. Kungakusiza nokuthi wehlise isisindo. Uzofuna ukukhomba inhlanganisela yokuzivocavoca kwenhliziyo nokuqeqeshwa kokumelana.

Nge-cardio, zihlose imizuzu engama-30 ngosuku kuqala bese usebenza ngendlela yakho. Ezinye izindlela zokuzivocavoca nge-cardio zifaka:

• ukugijima
• ukuhamba ngebhayisikili
• ukuhamba ngamandla
• izintaba
• ukubhukuda
• usebenzisa i-elliptical

Ukulahleka kwemisipha kuvamile ngesikhathi sokudla. Ukuze ulwe nokulahleka kwemisipha, zama ukuphakamisa izinsimbi noma wenze izivivinyo zesisindo somzimba njengama-pushups nama-situps okungenani kabili ngesonto.

Imithi kadokotela

Buza udokotela wakho ukuthi umuthi kadokotela ungakusiza yini ukunciphisa isisindo. Khumbula ukuthi le mithi ayilungele wonke umuntu. Ezinye zazo zithwala imiphumela emibi. Futhi, kuzodingeka uhambisane nezinguquko zokudla nokuvivinya umzimba ngenhla.

Izibonelo zifaka:

• i-orlistat (i-Xenical)
• i-bupropion ne-naltrexone (Contrave)
• i-liraglutide (Saxenda)
• phentermine futhi topiramate (Qsymia)

NgoFebhuwari 2020, i-Food and Drug Administration (FDA) yacela ukuthi i-lorcaserin (Belviq) yesisindo sokulahla isisindo isuswe emakethe yase-U.S. Lokhu kungenxa yokwanda kwamacala omdlavuza kubantu abathathe iBelviq ngokuqhathaniswa ne-placebo. Uma unqunyelwe noma uthatha uBelviq, yeka ukuthatha lesi sidakamizwa bese ukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana namanye amasu wokulawulwa kwesisindo.

Izinketho zokuhlinzwa

Ukuhlinzwa kwesisindo, okuvame ukubizwa ngokuthi ukuhlinzwa kwe-bariatric, kubandakanya ukufaka isisu sakho sibe sincane.

Ngesikhathi sokuhlinzwa, udokotela ohlinzayo uzonqamula ingaphezulu lesisu sakho asivimbe esiswini sakho sonke sakhe isikhwama esincane. Lesi sikhwama singabamba cishe inceku eyodwa yokudla. Amathumbu akho amancane axhunywe ngqo esikhwameni.

Ukuhlinzwa kwe-Bariatric akuwona wonke umuntu futhi kuza nezingozi. Kuzofanele futhi uhlangabezane nezimfuneko ezithile zokufaneleka. Ukuze ufaneleke ukuhlinzwa, kufanele:

• zibophezele ekudleni okukhethekile ngaphambi nangemva kokuhlinzwa
• unenkomba yomzimba (BMI) engaphezu kuka-35.0
• une-BMI engu-30.0 kuze kufike ku-35.0, unenkinga enkulu yezempilo ehlobene nesisindo njengohlobo lwesifo sikashukela sohlobo lwesibili, futhi akakwazanga ukugcina ukulahleka kwesisindo ngezindlela zokwelashwa ezingekho emthethweni njengokushintsha kokudla

Kubantu abane-BMIs engu-30.0 kuze kufike ku-35.0, ukuhlinzwa kusebenza kakhulu kulabo abaphakathi kweminyaka eyi-18 nengama-65 ubudala.

Yini engeke isebenze

Noma ikuphi ukudla okuthembisa "ukulungiswa okusheshayo" esikhathini esifushane kungenzeka kungabi yilokho okudingayo ukuphatha ukukhuluphala. Eqinisweni, lezi zinhlobo zokudla zingenza izinto zibe zimbi kakhulu.

Gwema izinhlelo zokudla ezinemingcele enjenge:

• ukudla oketshezi
• Ukudla okuyi- “detox”
• “Uyahlanza”
• Ukudla okuyimfashini okukuvumela kuphela ukuthi udle izinhlobo ezimbalwa zokudla usuku ngalunye, njengokudla kwesobho seklabishi noma ukudla kwamagilebhisi

Ukudla okudlela endlini

Ukukhuluphala ngokweqile kuyisifo esiyinkimbinkimbi. Indlela ekahle yokwelapha ukukhuluphala inhlanganisela yokudla, ukuzivocavoca umzimba, nezinguquko zendlela yokuphila. Udokotela wakho futhi angancoma umuthi kadokotela noma ukuhlinzwa.

Ukuphatha ukukhuluphala kumayelana nokwenza ngcono impilo yakho yonke, hhayi nje ngokunciphisa umzimba.

Ukhiye wokulahlekelwa isisindo osebenzayo ukungaguquguquki. Ukudla okungcono kakhulu kuwe yilokho onamathela kukho esikhathini eside esizayo.