16 Amathiphu Wokunciphisa Isisindo Enempilo Yentsha

-Delile

• 1. Zibekele Imigomo Enempilo, Engokoqobo
• 2. Nciphisa Iziphuzo Ezinoshukela
• 3. Faka Umsebenzi Wokwenyama
• 4. Futhisa Umzimba Wakho Ngokudla Okunomsoco
• 5. Musa Ukugwema Amafutha
• 6. Nciphisa Ushukela Ongeziwe
• 7. Gwema Ukudla Okudumile
• 8. Yidla imifino Yakho
• 9. Ungakudli Ukudla
• 10. Umsele Wokudla Ukudla
• 11. Zama Imikhuba Yokudla Enengqondo
• 12. Hlala Uphuziswe Kahle
• 13. Ungaziqhathanisi Nabanye
• 14. Nciphisa Ukucindezeleka
• 15. Nciphisa Ukudla Okucutshunguliwe
• 16. Lala ngokwanele
• Kuthiwani Uma ukwehlisa isisindo kungasebenzi?
• Thola Ukuxilongwa Okufanele
• Izimpawu Zesixwayiso Sokudla Ngokudla
• Okusemqoka

Ukwehla kwesisindo kungasiza abantu bayo yonke iminyaka - ngisho nentsha.

Ukulahlekelwa ngamafutha omzimba amaningi ngokweqile kungathuthukisa impilo futhi kukhulise ukuzethemba nokuzethemba.

Kodwa-ke, kubalulekile ukuthi intsha yehlise isisindo ngendlela enempilo ngokwenza ushintsho ekudleni nasendleleni yokuphila ekondla imizimba ekhulayo futhi engalandelwa isikhathi eside.

Nawa amathiphu we-16 wokunciphisa isisindo enempilo yentsha.

1. Zibekele Imigomo Enempilo, Engokoqobo

Ukulahlekelwa amafutha omzimba amaningi kuyindlela enhle yokuthola impilo. Kodwa-ke, kubalulekile ukuba nesisindo sangempela nezinhloso zomzimba.

Ngenkathi ukulahlekelwa ngamafutha omzimba okweqile kubalulekile entsheni ekhuluphele ngokweqile, kufanele njalo kugxilwe ekuthuthukiseni impilo, hhayi isisindo somzimba.

Ukuba nomgomo wesisindo ongokoqobo kungasiza kwenye intsha, kepha ukwenza ngcono ukudla kanye nokwandisa ukuvivinya umzimba kungasebenza kakhulu ngokubanzi.

Kubalulekile ukuthi intsha ibe nezibonelo ezinempilo futhi iqonde ukuthi wonke umuntu unohlobo lomzimba oluhlukile.

Ukwesekwa komndeni nemfundo ekhaya nasesikoleni kuhlotshaniswa nempumelelo yokwehlisa isisindo kwentsha futhi kungasiza ekuqiniseni izinguquko ezinhle zendlela yokuphila ().

2. Nciphisa Iziphuzo Ezinoshukela

Mhlawumbe enye yezindlela ezilula zokwehlisa isisindo esiningi ukunciphisa iziphuzo ezinoshukela.

AmaSodas, iziphuzo zamandla, iziphuzo ezimnandi, neziphuzo zezithelo kulayishwa ushukela ongeziwe.

Ucwaningo lukhombisa ukuthi ukusetshenziswa kweshukela okwengeziwe kungaholela ekutholeni isisindo kwentsha futhi kungakhuphula nobungozi bezimo ezithile zezempilo, ezinjengesifo sikashukela sohlobo 2, isifo sesibindi esinamafutha angenalo utshwala, izinduna nezimbotshana (,,,,,).

Ucwaningo lukhombisa ukuthi intsha inamathuba amaningi okuthi iphuze iziphuzo ezinoshukela uma abazali bazo bezisebenzisa, ngakho-ke kuyasiza ukunciphisa lezi ziphuzo ezingenampilo njengomndeni ().

3. Faka Umsebenzi Wokwenyama

Akudingeki ukuthi ujoyine iqembu lezemidlalo noma ijimu ukuze ulunge ngokomzimba. Ukuhlala nje kancane nokuhamba ngaphezulu kuyindlela enhle yokuchitha amafutha amaningi emzimbeni.

Ukunyusa umsebenzi wakho wansuku zonke nakho kungakhuphula isisindo semisipha, esingasiza umzimba wakho ukuthi ushise ama-calories ngokuyimpumelelo ().

Ukhiye wokuthola - nokuhlala uphilile emzimbeni ukuthola umsebenzi owuthanda kakhulu, ongathatha isikhashana.

Zama umdlalo omusha noma umsebenzi njalo ngesonto uze uthole lowo okusebenzelayo. Ukuhamba izintaba, ukuhamba ngebhayisikili, ukuhamba ngezinyawo, ibhola lezinyawo, i-yoga, ukubhukuda, nokudansa kungezinye nje zezinto ongazizama.

Ukubandakanyeka ekuzilibaziseni okusebenzayo njengokulima ingadi noma izimbangela zomphakathi ezifana nokuhlanzwa kwepaki noma ulwandle ezinye izindlela ezinhle zokwandisa amazinga womsebenzi.

Ngaphezu kwalokho, ukusebenza kungasiza ukukhulisa imizwa yakho futhi kuboniswe ukunciphisa izimpawu zokucindezeleka kwentsha (,).

4. Futhisa Umzimba Wakho Ngokudla Okunomsoco

Esikhundleni sokugxila kokuqukethwe kwekhalori, khetha ukudla okususelwa kunani lezakhamzimba zalo, elibhekisa enanini lezakhamzimba - kufaka phakathi amavithamini, amaminerali kanye nefayibha - okuqukethe ukudla ().

Ngoba intsha isakhula, inezidingo eziphakeme zezakhi ezithile zomzimba - njenge phosphorus ne calcium - kunabantu abadala ().

Imifino, izithelo, okusanhlamvu okuphelele, amafutha anempilo, nemithombo yamaprotheni enempilo ayigcini ngokudla okunomsoco kepha ingakhuthaza nokuncipha.

Isibonelo, i-fiber etholakala kwimifino, okusanhlamvu okuphelele, nezithelo, kanye neprotheyini etholakala emithonjeni efana namaqanda, inkukhu, ubhontshisi, namantongomane kungakusiza uhlale ugcwele phakathi kokudla futhi kungavimbela ukudla ngokweqile (,).

Futhi, ucwaningo lukhombisa ukuthi intsha eningi iyashoda ngezincomo zokudla okunothile okunomsoco - okwenza kubaluleke kakhulu ukufaka lokhu kudla okunempilo ekudleni kwakho ().

5. Musa Ukugwema Amafutha

Ngoba imizimba yabo isakhula, izingane nentsha zidinga amafutha amaningi kunabantu abadala ().

Lapho uzama ukunciphisa isisindo, kuvamile ukusika imithombo yamafutha adlayo ngenxa yokuqukethwe kwawo kwekhalori. Kodwa-ke, ukusika amafutha amaningi kakhulu kungaba nomthelela omubi ekukhuleni nasekuthuthukisweni.

Esikhundleni sokunciphisa kakhulu ukudla kwakho okunamafutha, gxila ekushintsheni imithombo yamafutha engenampilo yabanempilo.

Ukufaka esikhundleni samafutha angenampilo, njengokudla okuthosiwe okujulile nempahla ebhakwe enoshukela, ngamantongomane, imbewu, ukwatapheya, uwoyela womnqumo nezinhlanzi ezinamafutha kungakhuthaza ukunciphisa umzimba okunempilo ().

Amafutha anempilo awaphehli umzimba wakho kuphela, kodwa futhi abalulekile ekukhuleni kobuchopho obufanele kanye nokukhula okuphelele ().

6. Nciphisa Ushukela Ongeziwe

Intsha ijwayele ukudla ukudla okunoshukela owengeziwe, njengamaswidi, amakhukhi, okusanhlamvu okunoshukela, nokunye ukudla okusetshenzisiwe okunoshukela.

Lapho uzama ukuthuthukisa impilo nokulahlekelwa isisindo somzimba ngokweqile, ukunciphisa ushukela owengeziwe kubalulekile.

Lokhu kungenxa yokuthi ukudla okuningi okunoshukela omningi ongeziwe kunamaprotheni kanye nefayibha, okungadala ukuthi isifiso sakho sokudla sishintshe futhi kungaholela ekudleni ngokweqile usuku lonke.

Ucwaningo olwenziwe kwabesifazane abasebasha abayi-16 luthole ukuthi labo abaphuza isiphuzo esinoshukela omkhulu ekuseni babike imizwa enkulu yendlala futhi badla nokudla okuningi emini kunalabo abaphuza isiphuzo sasekuseni esinoshukela ophansi ().

Ukudla okunoshukela ophakeme akugcini nje ngokushayela indlala kepha kungaba nomthelela omubi ekusebenzeni kwezifundo, ukulala, kanye nomoya kwentsha (,,).

7. Gwema Ukudla Okudumile

Ingcindezi yokwehlisa isisindo ngokushesha ingadala ukuthi intsha izame ukuzincisha ukudla okuthandwayo. Kunezindlela eziningi zokudla okuthandwayo - okunye okukhuthazwa ngosaziwayo abathandwayo.

Kubalulekile ukuqonda ukuthi izidlo - ikakhulukazi imikhuba yemikhawulo evimbelayo - azivamile ukusebenza isikhathi eside futhi zingaba yingozi nasempilweni.

Ukudla okunomkhawulo ngokweqile kunzima ukunamathela kukho futhi akuvamile ukuletha zonke izakhamzimba umzimba wakho odinga ukuzisebenza ezingeni elifanele.

Futhi, ukudla amakhalori ambalwa kakhulu kunganciphisa ukulahleka kwesisindo njengoba umzimba wakho uzivumelanisa nokuphendula kokudla okulinganiselwe ().

Esikhundleni sokugxila ekulahlekelweni kwesisindo esifushane, intsha kufanele igxile ekufinyeleleni ukulahleka kwesisindo okuhamba kancane, okungaguquguquki, okunempilo ngokuhamba kwesikhathi.

8. Yidla imifino Yakho

Imifino igcwele izakhi zomzimba ezibalulekile njengamavithamini, amaminerali kanye nefayibha.

Futhi aqukethe izinhlanganisela ezinamandla ezibizwa ngama-antioxidants, ezivikela amaseli akho kuma-molecule angazinzile (ama-radicals amahhala) angadala umonakalo ().

Ngaphandle kokunomsoco kakhulu, ucwaningo lukhombisile ukuthi ukudla imifino kungasiza intsha ukufinyelela nokugcina isisindo somzimba esinempilo ().

Imifino igcwele i-fiber namanzi, okungakusiza uzizwe ugcwele futhi wanelisekile ngokwengeziwe ngemuva kokudla. Lokhu kunciphisa amathuba okudla ngokweqile ngokugcina isifiso sakho sokudla sizinzile usuku lonke.

9. Ungakudli Ukudla

Yize ukweqa ukudla kungabonakala sengathi kungakusiza wehlise isisindo, kungakubangela ukuthi udle kakhulu usuku lonke ngenxa yendlala.

Ucwaningo lukhombisa ukuthi intsha eyeqa ukudla kwasekuseni isemathubeni amaningi okukhuluphala kunaleyo edla njalo ibhulakufesi ().

Esikhundleni sokweqa ibhulakufesi noma ukufinyelela ibha esheshayo, eneshukela ephezulu, intsha kufanele yenze ukudla ukudla okulinganiselayo kube yinto ephambili.

Ngokwengeziwe, ukukhetha ibhulakufesi elilinganisiwe elinamaprotheni amaningi kungakusiza ukuthi uhlale uphehla futhi wanelisekile kuze kube sekudleni kwakho okulandelayo.

Ucwaningo olwenziwe emantombazaneni angama-20 lukhombisile ukuthi labo abadle ibhulakufesi elenziwe ngamaqanda anamaprotheni amaningi bebengalambile futhi bengahluzi okuncane usuku lonke kunalabo abadla iphrotheyini ephansi, ibhulakufesi elisuselwa ezinhlamvini ().

10. Umsele Wokudla Ukudla

Ukudla neziphuzo ezimakethwa njenge- “diet-friendly” zingapakishwa ngoswidi bokuzenzela, amafutha angenampilo, nezinye izithako ezingayilungele impilo.

Ama-sweeteners okufakelwa afana ne-aspartame ne-sucralose axhumene nezinkinga zezempilo, kufaka phakathi ukucasuka kwesisu, i-migraines, kanye nokuzuza kwesisindo kwezinye izifundo ().

Futhi, ukudla okudliwayo neziphuzo kuvame ukucutshungulwa kakhulu futhi akuvamile ukuthi kube nezakhi ezidingwa yimizimba ekhulayo.

Esikhundleni sokuthenga izinto zokudla, khetha okuphelele, okungasetshenziswanga, ukugcwalisa ukudla kokudla kanye nokudla okulula.

11. Zama Imikhuba Yokudla Enengqondo

Ukudla ngengqondo kusho ukunaka ukudla kwakho ukuze wakhe ubuhlobo obungcono nokudla, ukuqwashisa ngomzimba, kanye nokulawulwa kokudla ().

Imvamisa, intsha idla ukudla nokudla okulula noma isaphazanyiswa ithelevishini noma ama-smartphone, okungaholela ekudleni ngokweqile.

Imikhuba yokudla enengqondo - njengokudla kancane, ukujabulela ukudla okuhleli etafuleni, nokuhlafuna ukudla kahle - kungasiza ekulawuleni isisindo futhi kuholele ebudlelwaneni obungcono nokudla.

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ukudla okucabangayo kungasiza intsha ukuthi ikhethe ukudla okungathatheki, okungakhuthaza isisindo somzimba ().

Abazali nezingane zakini bangazijwayeza ukudla ngendlela enengqondo, ukusekela intsha izama ukwakha imikhuba yokudla enempilo ().

12. Hlala Uphuziswe Kahle

Ukuphuza amanzi anele kubalulekile empilweni yonke futhi kungakusiza ugcine isisindo esinempilo.

Ukushintsha iziphuzo ezinoshukela, ezinjenge-soda neziphuzo zezemidlalo, ngamanzi kunciphisa ukusetshenziswa kwekhalori ngokweqile futhi kukhuthaze ukunciphisa umzimba okunempilo ().

Futhi, ukuphuza amanzi usuku lonke kungasiza ekulawuleni isifiso sokudla futhi kwehlise nesifiso sokudla lapho ungalambile ().

Ukuhlala u-hydrated kahle nakho kungathuthukisa ukusebenza kwezemfundo nezemidlalo ().

13. Ungaziqhathanisi Nabanye

Ukuzwa ingcindezi yokubukeka ngendlela ethile kungalimaza isithombe somzimba sanoma ngubani - futhi intsha ibukeka sengathi iyathinteka kakhulu ezindabeni zezithombe zomzimba kunamanye amaqembu eminyaka yobudala.

Ukucindezela kontanga, imithombo yezokuxhumana, kanye nomthelela wosaziwayo kungenza intsha izizwe inganelisekile ngemizimba yayo.

Lapho uzama ukuba nempilo ngokulahlekelwa isisindo esiningi, kubalulekile ukuqonda ukuthi umzimba wawo wonke umuntu uhlukile nokuthi abantu balahlekelwa isisindo ngamazinga ahlukene.

Uhambo lokwehlisa isisindo akufanele ludalwe yisidingo sokubukeka njengomunye umuntu. Ukwehla kwesisindo kufanele kubhekwe njengendlela yokuba nempilo enhle, ukujabula, nokuzethemba esikhunjeni sakho.

Zama ukungaziqhathanisi namazinga angenangqondo. Esikhundleni salokho, sebenzisa ukuzinikeza amandla nokuzethemba komzimba ukukhuthaza indlela yakho yokuphila enempilo.

14. Nciphisa Ukucindezeleka

Ingcindezi idala ushintsho lwehomoni - njengamazinga aphakeme wehomoni cortisol - engakhuphula indlala futhi ikhuthaze ukuzuza kwesisindo ().

Yize kulungile ukuba nengcindezi ethile empilweni yakho, ukuba nengcindezi eningi kakhulu kungaba nomthelela omubi ekulahlekelweni isisindo.

Ukwenza imisebenzi efana ne-yoga, ukuzindla, ingadi, ukuzivocavoca nokuchitha isikhathi ngaphandle kungasiza ekunciphiseni ukucindezeleka futhi kukhuthaze imizwa yokuphumula.

Uma uzizwa ucindezeleke ngokweqile, abelaphi bezikole noma izazi zokusebenza kwengqondo bayisisetshenziswa esihle samasu okudambisa ukucindezeleka futhi angakunikeza ukwesekwa lapho uzizwa ukhungathekile.

15. Nciphisa Ukudla Okucutshunguliwe

Yize ukwelashwa ngezikhathi ezithile kuyimpilo ngokuphelele entsheni, ukudla ukudla okuningi okusetshenzisiwe kungaholela ekutholeni isisindo futhi kungavimbela ukuncipha.

Ukudla okuningi okusetshenzisiwe kunama-kilojoule amaningi kepha kunezithako ezibalulekile ezinjenge-fiber, amaprotheni, amavithamini, namaminerali.

Lapho uzama ukuhola indlela yokuphila enempilo, ukudla kanye nokudla okulula kungazungeza konke, ukudla okunomsoco njengemifino, izithelo, amafutha anempilo, namaprotheni.

Ukudla okwenziwe njengamaswidi, ukudla okusheshayo, izimpahla ezibhakiwe ezinoshukela, namachips kufanele kujatshulelwe njengokwelashwa kwesinye isikhathi futhi kungadliwa nsuku zonke.

Esikhundleni sokuthembela ekudleni okucutshungulwayo okusetshenzisiwe, intsha ingazibandakanya ekhishini futhi ilungiselele ukudla okwenziwe ekhaya nokudla okulula usebenzisa ukudla okuphelele, okunempilo.

16. Lala ngokwanele

Ukulala ngokwanele kubalulekile ekugcineni isisindo somzimba esinempilo.

Ucwaningo lukhombisa ukuthi abantu abadala abangalali ngokwanele banesisindo esingaphezu kwalabo abathola amahora ayisikhombisa kuya kwayisishiyagalombili anconyiwe ubusuku ngabunye ().

Intsha idinga ukulala kakhulu kunabantu abadala. Eqinisweni, ochwepheshe bancoma ukuthi intsha ithole amahora angu-9-10 okulala nsuku zonke ukuze isebenze ezingeni elilungile ().

Ukuze uthole ukulala ngokwanele, qiniseka ukuthi igumbi lakho lokulala limnyama futhi ugweme iziphazamiso ezifana nethelevishini noma ukusebenzisa i-smartphone yakho ngaphambi kokulala.

Kuthiwani Uma ukwehlisa isisindo kungasebenzi?

Kunezinye izizathu zokuthi kungani intsha ingaba nesikhathi esinzima sokwehlisa isisindo, noma ngabe ilandela ukudla okunempilo nendlela yokuphila.

Thola Ukuxilongwa Okufanele

Izimo ezithile zezokwelapha ezifana ne-hypothyroidism, i-polycystic ovarian syndrome (i-PCOS), nokudangala kungadala ukuzuza kwesisindo okungazelelwe (,,).

Uma unomuzwa wokuthi kunzima kakhulu ukunciphisa umzimba, khuluma nodokotela wakho ngezimpawu zakho.

Bangakwazi ukwenza izivivinyo noma bancome uchwepheshe ongasiza ukukhipha izimo zezokwelapha ezingadala ukuzuza kwesisindo.

Izimpawu Zesixwayiso Sokudla Ngokudla

Izinkinga zokudla, njenge-bulimia nervosa, i-anorexia nervosa, kanye nenkinga yokudla ngokweqile (i-BED), zingathinta abantu bayo yonke iminyaka futhi zingakhula phakathi neminyaka yobusha ().

Uma ucabanga ukuthi kungenzeka ukuthi ulwa nenkinga yokudla, tshela umzali noma umuntu omdala omethembayo.

Abazali ababona izimpawu zokuphazamiseka kokudla okungenzeka ebusheni babo kufanele babonane nodokotela womndeni noma udokotela wezingane ukuthola ulwazi ngezindlela zokwelashwa.

Izimpawu zokuphazamiseka kokudla ziyahlukahluka kuye ngohlobo. Izibonelo zezimpawu zokuxwayisa okufanele uzibuke zifaka phakathi ():

• Ukudla njalo noma okuphindaphindwayo
• Ukugwema izimo zomphakathi ezibandakanya ukudla
• Ubufakazi bokuhlanza noma ukuhlukunyezwa kwe-laxative
• Ukuvivinya umzimba ngokweqile
• Ukuqaphela ngesimo somzimba kanye / noma isisindo
• Ukuhoxa komphakathi nokuzihlukanisa
• Ukugwema njalo ukudla noma ukudla okulula
• Ukwehla kwesisindo noma ukuzuza okukhulu

Okusemqoka

Ukulahlekelwa isisindo somzimba ngokweqile kungathuthukisa impilo, ukuzethemba, kanye nekhwalithi yempilo yonke ebusheni.

Kodwa-ke, kubalulekile njalo ukuzibandakanya emikhubeni ephephile, enempilo yokwehlisa isisindo ukuze ufinyelele izinhloso zakho.

Ukunciphisa ushukela ongeziwe, ukuvivinya umzimba ngokwanele, nokudla ukudla okuphelele, okunomsoco kuyizindlela ezilula, ezisebenzayo zentsha zokwehlisa isisindo.

Intsha kufanele ikhumbule ukuthi ukuba nomzimba onempilo ngempela akusho ukushaya isisindo esithile noma ukulingana nosayizi othile.

Ukondla umzimba wakho ngokudla okunomsoco nokuwunakekela ngokuzivocavoca umzimba nokuzithanda ngokwakho kungezinye zezindlela ezinhle zokuthola impilo efanelekile.