Izindlela Ezi-14 Ezilula Zokugqashula Entsabeni Yokwehlisa Isisindo

-Delile

• 1. Sika emuva kumaCarbs
• 2. Khulisa Ukuvama Ukuzivocavoca noma Ukuqina
• 3. Landelela Konke Okudlayo
• 4. Musa Skimp on Amaprotheni
• 5. Phatha ukucindezeleka
• 6. Zama Ukuzila ukudla okungapheli
• 7. Gwema Utshwala
• 8. Yidla i-Fibre Engaphezulu
• 9. Phuza Amanzi, Ikhofi noma iTiye
• 10. Sabalalisa Amaphrotheni Ukudla Usuku Lonke
• 11. Thola Ubuthongo Obuningi
• 12. Yiba Nomdlandla Ngokusemandleni
• 13. Yidla imifino ngaso sonke isikhathi sokudla
• 14. Ungathembeli Esilinganisweni Uwedwa
• Okusemqoka

Ukufeza isisindo sakho somgomo kungaba nzima.

Ngenkathi isisindo sivame ukuphuma ngokushesha ekuqaleni, kwesinye isikhathi kubonakala sengathi isisindo sakho ngeke sinyuke.

Lokhu kwehluleka ukwehlisa isisindo kwaziwa njengethafa lokulahlekelwa isisindo noma itafula, futhi kungakhathaza futhi kudumaze.

Kodwa-ke, amasu amaningana angakusiza ukuthi uqale ukunciphisa isisindo futhi. Nawa amathiphu ayi-14 wokwephula ithafa lokwehlisa isisindo.

1. Sika emuva kumaCarbs

Ucwaningo luqinisekisile ukuthi ukudla okune-carb ephansi kusebenza kakhulu ekwehliseni isisindo.

Eqinisweni, ukubuyekezwa okukodwa okukhulu kwezifundo ze-13 ngokulandela okuqhubekayo okungenani unyaka kutholakale ukuthi abantu abadle ama-50 noma amagremu ambalwa we-carbs ngosuku balahlekelwe isisindo esengeziwe kunalabo abalandela ukudla kwendabuko kwesisindo ().

Ukunciphisa ukudla kwakho kwe-carb kungasiza ekutholeni isisindo sakho siqonde endaweni efanele futhi lapho uzizwa umile ngokungathembeki.

Ukuthi ukuvinjelwa kwe-carb kuholela "kunenzuzo ye-metabolic" ebangela ukuthi umzimba wakho ushise ama-calories amaningi ngumbuzo oqhubeka uphikisana phakathi kochwepheshe bokudla nokukhuluphala.

Ezinye izifundo ezilawulwayo zithole ukuthi ukudla okune-carb ephansi kakhulu kukhulisa ukushiswa kwamafutha futhi kuthuthukisa ezinye izinguquko ze-metabolic ezithanda ukwehla kwesisindo, kanti ezinye izifundo azibonisanga lo mphumela (,,,).

Kodwa-ke, ukudla okune-carb ephansi kakhulu kukhonjiswe njalo ukunciphisa indlala nokukhuthaza imizwa yokugcwala ngaphezu kwezinye izidlo. Ngaphezu kwalokho, zenza ukuthi umzimba wakho ukhiqize ama-ketone, akhonjisiwe anciphisa isifiso sokudla (,,).

Lokhu kungaholela ekutheni ungadli kancane ungazi, okwenza kube lula ukuqala ukuncipha futhi ngaphandle kwendlala noma ukungaphatheki kahle.

Ucwaningo luthole ukuthi ukudla okune-carb ephansi kusiza ekulawuleni indlala, kunikeze imizwa yokugcwala futhi kukhuthaze ukuncipha kwesisindo isikhathi eside.

2. Khulisa Ukuvama Ukuzivocavoca noma Ukuqina

Ukuvuselela uhlelo lwakho lokuzivocavoca kungasiza ukuguqula ithafa lokulahlekelwa isisindo.

Lokhu kungenxa yokuthi, ngeshwa, izinga lakho lokunciphisa umzimba liyancipha njengoba uncipha.

Ucwaningo olulodwa olufaka abantu abangaphezu kuka-2 900 bathola ukuthi ngesisindo ngasinye esingamakhilogremu (0.45 kg) abalahle, bashise ama-calories ambalwa ayi-6.8, ngokwesilinganiso ().

Njengoba ukuncipha kwesisindo, ukwehla okuqhubekayo kwezinga lokunciphisa umzimba kungenza ukuqhubeka kwesisindo kube nzima kakhulu.

Izindaba ezinhle ukuthi ukuzivocavoca kubonisiwe ukusiza ukulwa nalokhu.

Ukumelana nokuqeqeshwa kukhuthaza ukugcinwa kwemisipha, okuyisici esiyinhloko esithonya ukuthi mangaki amakhalori owashisayo ngesikhathi somsebenzi nangesikhathi sokuphumula. Eqinisweni, ukuqeqeshwa kokumelana nomzimba kubonakala kunguhlobo olusebenzayo kakhulu lokuzivocavoca lokwehlisa isisindo (,).

Ocwaningweni lwamasonto ayi-12, abesifazane abancane, abakhuluphele abalandela ukudla okunama-kilojoule amancane futhi baphakamisa izinsimbi imizuzu engama-20 nsuku zonke babhekana nokulahlekelwa okuphakathi kwamakhilogremu angu-13 (5.9 kg) namasentimitha ama-5 kusuka okhalweni lwabo ().

Ezinye izinhlobo zokuzivocavoca umzimba zikhonjisiwe ukuthi zivikela ekunciphiseni umzimba, kufaka phakathi ukuzivocavoca umzimba kanye nokuqeqeshwa kwesikhathi sokuqina (HIIT) (,,,).

Uma usuvele uzivocavoca umzimba, ukuzivocavoca izinsuku ezengeziwe eziyi-1-2 ngeviki noma ukwandisa ukuqina kokuzivocavoca kwakho kungasiza ukukhuphula izinga lakho lomzimba.

Ukwenza ukuzivocavoca umzimba, ikakhulukazi ukuqeqeshwa kwamandla, kungasiza ekunciphiseni ukwehla kwesilinganiso semethabolikhi esenzeka ngesikhathi sokulahlekelwa isisindo.

3. Landelela Konke Okudlayo

Kwesinye isikhathi, kungabonakala sengathi awudli kangako, kepha usenobunzima bokunciphisa isisindo.

Kukonke, abacwaningi babike ukuthi abantu banomkhuba wokubukela phansi inani lokudla abakudlayo (,).

Kokunye ukuhlola, abantu abakhuluphele babika ukuthi badla cishe ama-calories ayi-1,200 ngosuku. Kodwa-ke, ukuhlaziywa okuningiliziwe kokudla kwabo esikhathini esiyizinsuku eziyi-14 kukhombisile ukuthi empeleni babedla cishe inani eliphindwe kabili lelo, ngokwesilinganiso ().

Ukulandelela ama-calories akho kanye nama-macronutrients - amaprotheni, amafutha nama-carbs - kunganikeza imininingwane ephathekayo mayelana nokuthi uthatha malini. Lokhu kuzokuvumela ukuthi ushintshe indlela odla ngayo uma kudingeka.

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi isenzo sokuqopha ukudla okudlayo kuphela kungakhuphula imizamo yakho yokwehlisa isisindo (,).

Nakhu ukubuyekezwa kwezinhlelo zokusebenza eziningana ezisebenziseka kalula namawebhusayithi ukulandelela ukudla kwakho kwezakhi.

Ukulandela umkhondo wekhalori lakho kanye nokufakwa kwama-macronutrient kunganikeza ukuphendula futhi kukusize ubone ukuthi ngabe udinga ukwenza ukulungisa okuthile ekudleni ukuze uqale ukuncipha futhi.

4. Musa Skimp on Amaprotheni

Uma ukwehla kwesisindo sakho kumile, ukukhuphula amaprotheni owasebenzisayo kungasiza.

Okokuqala, amaprotheni akhulisa isilinganiso semethabolikhi ngaphezu kwamafutha noma ama-carbs.

Lokhu kuhlobene nomphumela we-thermic wokudla (i-TEF), noma ukwanda kwe-metabolism okwenzeka ngenxa yokugayeka kokudla. Amaphrotheni ukugaya ukudla kukhulisa ikhalori elishiswa ngama-20-30%, okungaphezu kokuphindwe kabili kunamafutha noma ama-carbs ().

Kwesinye isifundo, abesifazane abaphilile, abasebasha balandela ukudla okunikeze ama-30% noma ama-15% ama-calories avela kumaprotheni ezinsukwini ezimbili ezihlukene. Isilinganiso sabo semethabolikhi sikhuphuke kabili kakhulu ngemuva kokudla ngosuku olunamaprotheni aphezulu ().

Okwesibili, amaprotheni avuselela ukukhiqizwa kwamahomoni, njenge-PYY, okusiza ukunciphisa isifiso sokudla futhi kukwenze uzizwe ugcwele futhi wanelisekile (,).

Ngaphezu kwalokho, ukugcina ukudla kwamaprotheni okuphezulu kungasiza ekuvikeleni ekulahlekelweni yisisindo somzimba kanye nokwehla kwesilinganiso semethabolic, zombili lezo ezenzeka ngesikhathi sokuncipha (,,).

Ukwandisa ukungena kwamaprotheni kungasiza ukuguqula itafula lokulahlekelwa isisindo ngokukhulisa imetabolism, ukunciphisa indlala nokuvimbela ukulahleka kwemisipha.

5. Phatha ukucindezeleka

Ukucindezeleka kaningi kungabeka amabhuleki ekwehliseni isisindo.

Ngaphezu kokukhuthaza ukudla okunethezekile nokuvusa izifiso zokudla, futhi kwandisa ukukhiqizwa komzimba wakho kwe-cortisol.

ICortisol yaziwa njenge "hormone yokucindezeleka." Ngenkathi isiza umzimba wakho ukuphendula ekucindezelekeni, ingakhuphula nokugcinwa kwamafutha esiswini. Ngaphezu kwalokho, lo mphumela ubonakala unamandla kwabesifazane (,).

Ngakho-ke, ukukhiqiza i-cortisol eningi kakhulu kungenza ukulahleka kwesisindo kube nzima kakhulu.

Kungabukeka sengathi awunakho ukulawula okuncane ekucindezelekeni empilweni yakho, kepha ucwaningo lukhombisile ukuthi ukufunda ukuphatha ukucindezeleka kungasiza ukukhuthaza ukwehla kwesisindo (,).

Esifundweni esisodwa samasonto ayisishiyagalombili sabesifazane abakhuluphele abakhuluphele nabakhuluphele ngokweqile, uhlelo lokulawula ukucindezeleka olwaluhlanganisa ukuphumula kwemisipha nokuphefumula okujulile kwaholela ekwehleni kwesisindo esiphakathi kwamakhilogremu angu-9,7 ().

Ukukhiqizwa kwe-cortisol okwandisiwe okuhambisana nengcindezi kungaphazamisa ukwehla kwesisindo. Amasu okunciphisa ingcindezi angasiza ukukhuthaza ukunciphisa umzimba.

6. Zama Ukuzila ukudla okungapheli

Ukuzila ukudla ngezikhathi ezithile sekuthandwa kakhulu muva nje.

Kubandakanya ukuhamba isikhathi eside ungadlile, imvamisa phakathi kwamahora ayi-16-48.

Lo mkhuba udunyiswe ngokukhuthaza ukulahleka kwamafutha omzimba nesisindo, ngaphezu kwezinye izinzuzo zezempilo.

Ukubuyekezwa kwezifundo ezimbalwa zokuzila ukudla ngezikhathi ezithile kutholakale ukuthi kuholele ekwehliseni isisindo okungu-3-8% no-3-7% wehle okhalweni lwesinqe kungakapheli amasonto ama-3-24 ().

Ukuzila ukudla kwezinye izinsuku kuyindlela yokuzila ngezikhathi lapho abantu beshintshana phakathi kokudla amakhalori ambalwa ngosuku olulodwa nokuningi abakufunayo ngokulandelayo.

Isibuyekezo esisodwa sathola ukuthi le ndlela yokudla isize ukuvikela ekulahlekelweni kwesisindo semisipha ngaphezu kokuvinjelwa kwekhalori lansuku zonke ().

Ukuze ufunde ngezindlela eziyisithupha ezihlukene zokuzila ukudla ngezikhathi ezithile, funda le ndatshana.

Ukuzila ukudla okungapheli kungakusiza ukuthi usebenzise ama-calories ambalwa, ugcine isisindo semisipha futhi ugcine isilinganiso sakho semethabolikhi ngesikhathi sokulahlekelwa isisindo.

7. Gwema Utshwala

Utshwala bungalimaza imizamo yakho yokwehlisa isisindo.

Yize isiphuzo esisodwa sophuzo oludakayo (ama-ounces ama-4 ewayini, ama-ounces ayi-1.5 otshwala obunzima noma ama-ounces ayi-12 kabhiya) siqukethe kuphela ama-calories ayi-100, asinikezi inani lokudla okunempilo. Ngaphezu kwalokho, abantu abaningi baneziphuzo ezingaphezu kwesisodwa ngesikhathi esisodwa.

Enye inkinga ukuthi utshwala bukhulula imigoqo, okungaholela ekutheni udle ngokweqile noma ukhethe ukudla okungafanele. Lokhu kungaba yinkinga ikakhulukazi kulabo abazama ukunqoba izindlela zokuziphatha ezihlobene nokudla.

Ucwaningo olulodwa lwabantu abadala abangama-283 abaphothule uhlelo lokulahlekelwa kwesisindo lokuziphatha bathola ukuthi ukunciphisa ukuphuza utshwala kuholele ekwehliseni ukudla ngokweqile nasekunciphiseni okukhulu kwesisindo phakathi kwalabo abanamazinga aphezulu wokungafisi ().

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi utshwala bunqanda ukushiswa kwamafutha futhi kungaholela ekuqongeleleni kwamafutha esiswini ().

Uma ukwehla kwesisindo sakho kumile, kungaba ngcono ukugwema utshwala noma ukubuphuza ngezikhathi ezithile ngamanani amancane.

Utshwala bungaphazamisa ukulahleka kwesisindo ngokunikeza ama-calories angenalutho, okwenza kube lula ukudla ngokweqile nokwandisa ukugcinwa kwamafutha esiswini.

8. Yidla i-Fibre Engaphezulu

Ukufaka i-fiber eyengeziwe ekudleni kwakho kungakusiza ukudabula ithafa lokulahlekelwa isisindo.

Lokhu kuyiqiniso ikakhulukazi nge-fiber encibilikayo, uhlobo olunyibilika emanzini noma oketshezi.

Okokuqala, i-fiber encibilikayo inciphisa ukuhamba kokudla ngokusebenzisa umgudu wokugaya ukudla, ongakusiza uzizwe ugcwele futhi wanelisekile ().

Yize ucwaningo luphakamisa ukuthi zonke izinhlobo ze-fiber zingasiza ekunciphiseni isisindo, ukubuyekezwa okukhulu kwezifundo eziningana kutholakale ukuthi i-fiber encibilikayo eyaziwa ngokuthi i-viscous fiber yayisebenza kakhulu ekugcineni ukudla nokudla kudliwayo (,).

Enye indlela i-fiber engasiza ekulahlekelweni kwesisindo ukunciphisa inani lama-calories owamunca kokunye ukudla.

Ngokuya ngocwaningo oluhlaziya ukumuncwa kwekhalori phakathi kokudla okunenani elihlukahlukene le-fiber, abacwaningi balinganisela ukuthi ukwanda kokudla kwe-fiber nsuku zonke kusuka ku-18 kuye ku-36 amagremu kungaholela kuma-calories ambalwa we-130 amuncwa ekudleni okuxubekile (38).

I-Fibre ikhuthaza ukwehla kwesisindo ngokunciphisa ukuhamba kokudla ngomgudu wakho wokugaya ukudla, ukuncipha kwesifiso sokudla nokunciphisa inani lama-calories umzimba omunca ekudleni.

9. Phuza Amanzi, Ikhofi noma iTiye

Ngenkathi iziphuzo ezinoshukela ziholela ekuzuzeni isisindo, ezinye iziphuzo zingasiza ukuguqula isitolo sokulahlekelwa isisindo. Ucwaningo luthole ukuthi amanzi alula angakhuphula imetabolism ngama-24-30% amahora angu-1.5 ngemuva kokuphuza i-17-ounce (500-ml) ekhonza (,).

Lokhu kungahumusha ekulahlekelweni kwesisindo ngokuhamba kwesikhathi, ikakhulukazi kulabo abadla amanzi ngaphambi kokudla, okungasiza ukunciphisa ukudla.

Ocwaningweni lwamasonto ayi-12 lwabantu abadala asebekhulile abalandele indlela yokudla okwehlisa isisindo, iqembu elisebenzise amanzi amaningi ngaphambi kokudla lalahlekelwa isisindo esingaphezulu kuka-44% kuneqembu elingewona amanzi ().

Ikhofi netiye nakho kungazuzisa imizamo yakho yokwehlisa isisindo.

Lezi ziphuzo ziqukethe i-caffeine, ekhonjisiwe ukuthi ikhulisa ukushisa kwamafutha futhi ithuthukise izinga lokunciphisa umzimba kuze kufike ku-13%. Kodwa-ke, le miphumela ibonakala iqine kubantu abancikile (,,,).

Ngaphezu kwalokho, itiye eliluhlaza line-antioxidant eyaziwa ngokuthi i-EGCG (epigallocatechin gallate), etholwe ikhulisa ukushiswa kwamafutha ngo-17% ocwaningweni olulodwa ().

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ukusebenzisa iziphuzo ezine-caffeine kungathuthukisa kakhulu imiphumela yokuvivinya umzimba, yokushisa amafutha (, 47).

Amanzi okuphuza, ikhofi noma itiye kungasiza ukukhulisa isilinganiso sakho semetabolism futhi kusize ekwehliseni isisindo. I-Caffeine ne-EGCG kukhonjisiwe ukuthi kukhuthaza ukushiswa kwamafutha.

10. Sabalalisa Amaphrotheni Ukudla Usuku Lonke

Uma kukhulunywa ngamaphrotheni, akukhona nje ukudla kwakho okuphelele kosuku okubalulekile.

Ukudla amaprotheni usuku lonke kukunikeza ngamathuba amaningana wokuthuthukisa imetabolism yakho ngomphumela wokudla we-thermic (TEF).

Kukhona nokucwaninga okwandayo okubonisa ukuthi ukudla amaprotheni ngaso sonke isikhathi sokudla kunenzuzo yokwehlisa isisindo kanye nokugcinwa kwemisipha (,).

Ochwepheshe be-protein metabolism bancoma ukuthi abantu abadala badle ubuncane bama-20-30 amagremu wamaprotheni ngesidlo ngasinye, ngokuya ngokudla okuthathu ngosuku ().

Nalu uhlu lokudla okwehla esiphundu okungama-20, okungamaprotheni amaningi okungakusiza uhlangabezane nale nhloso.

Ukukhulisa izinga lakho lokunciphisa umzimba nokukhuthaza ukulahleka kwesisindo, faka okungenani ama-gramu angama-20 wamaprotheni esidlweni ngasinye.

11. Thola Ubuthongo Obuningi

Ukulala kubaluleke kakhulu empilweni enhle ngokwengqondo, ngokomzwelo nangokomzimba.

Kuyacaca futhi ukuthi ukungalali ngokwanele kungaholela ekutholeni isisindo ngokwehlisa isilinganiso sakho semethamo nokuguqula amazinga ama-hormone ukushayela isifiso sokudla nokugcina amafutha (,,,).

Eqinisweni, ukungalali ngokwanele kungaba nomthelela ezimweni zokwehlisa isisindo.

Olunye ucwaningo luthole ukuthi abantu abadala abaphilile abalala amahora amane ubusuku ngabunye ubusuku obuyisihlanu belandelana babhekana nokwehla okuphakathi kuka-2.6% ekuphumuleni kwesilinganiso semethabolikhi, esibuyele emazingeni abo okuqala ngemuva kokulala amahora ayi-12 ().

Ukuze uxhase ukwehla kwesisindo nempilo yonke, zihlose ukulala amahora ayi-7-8 ubusuku ngabunye.

Ukulala ngokwanele kungaphazamisa ukulahleka kwesisindo ngokunciphisa isilinganiso sakho semethamo nokuguqula amazinga akho e-hormone ukukhuthaza ukulamba nokugcina amafutha.

12. Yiba Nomdlandla Ngokusemandleni

Yize ukusebenza kubalulekile, ezinye izinto zithonya nenani lama-calories owashisayo usuku ngalunye.

Isibonelo, isilinganiso sakho se-metabolic siyakhuphuka ekuphenduleni ukuguquguquka, ukuma okuguqukayo nezinhlobo ezifanayo zomsebenzi womzimba.

Lezi zinhlobo zomsebenzi zaziwa njenge, noma NEAT.

Ucwaningo lukhombisile ukuthi i-NEAT ingaba nomthelela omkhulu esilinganisweni sakho se-metabolic, yize inani lihluka kakhulu kuye ngomuntu nomuntu (,,).

Olunye ucwaningo luthole ukuthi uma kuqhathaniswa nokulala phansi, amazinga abantu we-metabolic enyuke nge-average engama-54% lapho bedidizela ngenkathi behleli kanye ne-whopping 94% lapho bedidizela bemi ().

Indlela elula yokwandisa i-NEAT yakho ukuma kaningi, kufaka phakathi nokusebenzisa ideski lokuma.

Olunye ucwaningo luthole abantu abame kunokuhlala phakathi nengxenye yantambama yosuku lwabo lokusebenza bashise cishe ama-calories angama-200, ngokwesilinganiso ().

Ukwengeza umsebenzi wakho wokuzivocavoca wansuku zonke kungasiza ukukhulisa isilinganiso sakho semetabolism futhi kukhuthaze ukulahleka kwesisindo.

13. Yidla imifino ngaso sonke isikhathi sokudla

Imifino ingukudla okufanele kwesisindo.

Iningi lemifino linama-calories aphansi nama-carbs amaningi, linefayibha ephezulu futhi lilayishwe izakhamzimba ezinenzuzo.

Eqinisweni, ucwaningo luye lwathola ukuthi ukudla okubandakanya imifino eminingi kuvame ukukhiqiza ukulahleka kwesisindo okukhulu kakhulu (,).

Ngeshwa, abantu abaningi abakutholi ngokwanele lokhu kudla okunobungani bokudla.

Kodwa-ke, kulula ukufaka uhlangothi lwemifino ephekiwe noma eluhlaza, utamatisi noma eminye imifino kunoma yisiphi isidlo, kufaka phakathi ibhulakufesi.

Nalu uhlu lwemifino enempilo, ephansi ye-carb ongayifaka ngezikhathi zokudla.

Imifino ilayishwe izakhi zomzimba ezibalulekile, kepha iphansi ngama-calories nama-carbs. Ukuwafaka njalo ekudleni kungakusiza ukuthi uhlehlise ithafa lokwehlisa isisindo.

14. Ungathembeli Esilinganisweni Uwedwa

Lapho uzama ukunciphisa isisindo, ukweqa esikalini cishe kuyingxenye yesimiso sakho sansuku zonke.

Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi ukufundwa kwesikali kungahle kungakhombisi ngokunembile intuthuko yakho, njengezinguquko ekwakhekeni komzimba wakho.

Esikhundleni sokulahlekelwa isisindo, umgomo wakho empeleni ukulahleka kwamafutha. Uma usebenza njalo, ungahle ube wakha imisipha, ejiyile kunamanoni futhi ethatha igumbi elincane emzimbeni wakho.

Ngakho-ke uma isisindo sesikali singahambi, ungakha imisipha futhi ulahlekelwe ngamafutha, kepha ugcine isisindo esizinzile.

Ngaphezu kwalokho, ungagcina amanzi ngezizathu eziningi, kufaka phakathi ukukhetha kwakho kokudla. Kodwa-ke, isizathu esivame kakhulu sifaka izinguquko emazingeni ama-hormone athinta ibhalansi yoketshezi, ikakhulukazi kwabesifazane ().

Ngenhlanhla, kunamasu amaningana ongawathatha ukusiza ukwehlisa isisindo samanzi.

Futhi, esikhundleni sokugxila enombolweni esikalini kuphela, hlola ukuthi uzizwa kanjani nokuthi izingubo zakho zingena kanjani. Kungumqondo omuhle futhi ukuzikala njalo ngenyanga ukusiza ukuzigcina unentshisekelo lapho ukuncipha kwakho kubonakala kumile.

Isisindo sakho kungenzeka singabonisi ukulahleka kwamafutha omzimba, ikakhulukazi uma usebenza noma uhlangabezana nokugcinwa koketshezi. Linganisa indlela ozizwa ngayo, ukuthi izingubo zakho zilingana kanjani nokuthi izilinganiso zakho zishintshile yini esikhundleni salokho.

Okusemqoka

Amathafa okusinda angakhathaza futhi adumaze.

Kodwa-ke, ziyingxenye ejwayelekile yenqubo yokwehlisa isisindo. Eqinisweni, cishe wonke umuntu uhlangabezana netafula ngesikhathi esithile ohambweni lwabo lokwehlisa isisindo.

Ngenhlanhla, kukhona amasu amaningana ongawathatha ukuqala ukunciphisa isisindo futhi futhi ufeze ngokuphepha isisindo sakho somgomo.