Ifoto: Getty / MirageC
Ulahlekelwe ngeeponti ezili-10! Emva koko isikali esoyikekayo siyayeka kwaye akukho nto uyenzayo ibonakala ihambisa elo nani phantsi, ugh. Ayinguwe; ngumzimba wakho. Kulungile, nguwe kwaye umzimba wakho. Kodwa iyalungiseka. Qhubeka ufunda ukuze ufunde abenzi bobubi abahlanu abatyholwa ngasemva kweeplati zokunciphisa umzimba kunye nendlela yokutyibilika elo nani kwisikali kwakhona.
Ukutya oku-#1 ukukunceda ukuba ulahlekelwe ngumzimba, ngokutsho kweDietitian1. Iikhalori zingena ngaphakathi
Uqalile ukutya kwakho kwaye ukwimowudi yokulandelela ukutya ngokupheleleyo. Kodwa ke inyanga iyaphela kwaye awukhonzi kangako ngaloo nto. Isandla esongezelelweyo samantongomane apha, iglasi eyongezelelweyo yewayini apho kwaye ngaphandle kokwazi, wongeze i-250 ukuya kwi-500 calories kumhla wakho. Ngelixa usenokungatyebi, isenokuba sisizathu sokuba ukuncipha kobunzima kumile. Titilayo Ayanwola M.P.H., RD, LD, i-dietitian ebhalisiweyo kwi Icwecwe leYum , uyachaza, 'Emva kokunciphisa umzimba ngempumelelo kwinyanga okanye ezimbini, abantu bathanda ukuyekelela kwimigudu yabo kwaye babethe i-plateau yokunciphisa umzimba ngenxa yokuba abasanikeli ingqalelo kwisixa sokutya abakutyayo kwaye baqikelele ngokungachanekanga ubungakanani bezabelo zabo. . Enyanisweni, badla ngokutya ngaphezu kokuba becinga, nto leyo ebangela ukuba ukwehla kobunzima babo kudodobala.'
Kodwa ungakhathazeki, kulula ukuyilungisa le nto, uthi: 'Ukulungisa oku: kufuneka uqhubeke ulinganise kwaye ulinganise ukutya kwakho ukuqinisekisa ukuba awubujongeli phantsi ubungakanani bezahlulo zakho, kwaye uqhubeke nokugcina ijenali yokutya. Ijenali yokutya inengqiqo kakhulu kwaye inokukunceda ukuba uchonge amaxesha apho unokuthi ungabi nangqondo, nto leyo enegalelo ekubetheni ithafa.' Awudingi ukulandelela iikhalori ngonaphakade, kodwa yindlela efanelekileyo yokuchonga imiba.
2. Awutyi ngokwaneleyo
Ewe, sitshilo nje ukuba utya iikhalori ezininzi, kodwa okwahlukileyo kunokuba yinyani. 'Imizimba yethu ikrelekrele ngenene,' utsho uMegan Kober, RD, ingcali yezokutya ebhalisiweyo Ikhoboka leSondlo . 'Ukuba ubusitya i-cal-cal ephantsi kakhulu, mhlawumbi ulahlekelwe bubunzima ekuqaleni, kodwa oko akuzinzeki. Kufuneka utye ngakumbi ukondla umzimba wakho.'
Ukuthintelwa okukhulu kweekhalori kubonisa umzimba ukuba ugcine amandla, ungayitshisi. Yindlela umzimba wakho okukhusela ngayo kuba awuyazi ukuba uyatya. Ivele icinge ukuba uphelelwe kukutya ube ungazi ukuba uzophinda utye nini. Ukulwa nale nto, ukunciphisa umzimba ngokukhawuleza-kungekhona ngokutya okutyayo-kwaye utye iprotheni, i-fiber kunye namafutha anempilo rhoqo kwiiyure ezi-3 ukuya kwezi-4.
Funda ngokugqithisileyo: Iimpawu ezi-7 onokuthi ungatyi iiCalories ezaneleyo
3. Uthothise umzimba wakho ngokungeyonjongo
Xa ulahlekelwa ubunzima, ulahlekelwa yimisipha kunye namafutha. Okukhona umsipha onawo, kokukhona utshisa iikhalori ezininzi. Ke, njengoko ubunzima bezihlunu buyehla, izinga lokutshisa iikhalori nalo lenza. Ukuhlaziya imetabolism yakho kwakhona, thatha iintsimbi ubuncinane kathathu ngeveki. 'Ukuba uzama ukunciphisa amanqatha omzimba wakho kwaye ufike kwindawo ephakamileyo, kufuneka uphakamise iintsimbi,' utsho uKober. 'Hayi iidumbbells ezi-3 zeeponti. Kodwa into eza kukucela umngeni kwaye ikuncede wenze izihlunu. Okukhona unesihlunu esingakumbi, kokukhona uya kutshisa iikhalori ezininzi ngokuhlala kwibhafu eshushu ufunda incwadi. Ikhilogram nganye yesihlunu ilingana neekhalori ezingama-50 ukuya kwezili-150 ezingakumbi ezitshiswa suku ngalunye.' Nantso into esinokuyifumana ngasemva.
4. Injongo yakho yokunciphisa umzimba ayinakwenzeka
Ithafa lakho elicingelwayo linokuba bubunzima obukhethwa ngumzimba wakho. Imizimba ayikuthandi ukungalungelelani. Ubushushu bomzimba buthanda ukuba kuma-98.6 degrees. I-pH yegazi ixhomekeke kwi-7.35-7.45-uluhlu oluhle kakhulu. Okufanayo kuya kubunzima bakho-i misela ithiyori yenqaku ichaza ukuba ubunzima bumiselwe ubukhulu becala yimfuza kwaye awukwazi ukwenza okuninzi ukuyitshintsha. Ngaphambi kokuba udandatheke, ungakhathazeki, unokutshintsha indawo yakho yokumisela. Ubhubhani wokutyeba bubungqina bokuba ukutya, umthambo kunye nokusingqongileyo kunokodlula ibhayoloji. Oku kukhokelele kwithiyori ehlaziyiweyo ebizwa ngokuba ' ithiyori yokulungisa ' oko kuthathela ingqalelo okusingqongileyo, isondlo kunye neemeko zentlalo.
Unako ukuthoba inqaku lakho lokuseta ngokulahleka kobunzima obucothayo nangokuzinzileyo. Injongo yokulahla i-10% yobunzima bomzimba wakho ngexesha, bathi abaphandi I-Beth Israel Deaconess Medical Centre eBoston. Emva koko usebenze ukugcina loo lahleko kwiinyanga ezintandathu ngaphambi kokuba uqale ukuphulukana nenye i-10%.
Khumbula ukuba kuyinto eqhelekileyo ukuba iintsimbi zabantu zitshintshe kubo bonke ubomi babo. Ukuba uzama ukulinganisa inani oye walinganisa kwisikolo samabanga aphakamileyo okanye ngaphambi kokuba ube neentsana, isenokungagcineki xa ujonga indlela ophila ngayo ngoku. Ukuba ngumsebenzi omninzi ukugcina ubunzima ofuna ukuba kwaye uzifumana uhlala ucinga ngokutya kunye nomzimba wakho, ngoko luphawu oluhle olufunekayo ukutshintsha ulindelo lwakho.
5. Uyibhola yoxinzelelo
I uxinzelelo iyodwa yokubetha ithafa elinciphisa ubunzima kunokwanela ukuthumela i-cortisol inyuke. I-Cortisol, 'ihomoni yoxinzelelo,' iphakama ngamaxesha enkathazo. Kodwa kufanele ukuba ibuyele ezantsi. Amanqanaba e-cortisol aphezulu ngokungapheliyo amisa ukutshisa kwamafutha kwaye anokwenyuka amafutha esiswini yokugcina. Iindlela ezimbini zokunciphisa uxinzelelo kukulawula i-trigger-into (er, okanye umntu) obangela uxinzelelo-okanye ulawule impendulo yakho kuyo, ngokufanelekileyo zombini. Thatha ezo zisindo, hamba uhambe, thetha nomhlobo, ijenali, mamela umculo okanye ulale. Kwaye ube nomonde ngokuncipha kwakho kobunzima. Ukucotha nokuzinza uphumelele ugqatso lokunciphisa ubunzima.
Eyona nto iphambili kwi-pizza ye-pizza
Okukwintsusa
Amathafa okwehla kobunzima ayakhathaza kodwa ayalungiseka. Ukuba isikali sibambekile, qalisa ukulandelela ukutya kwakhona, uvavanye uxinzelelo lwakho kwaye uthathe iintsimbi ezithile. Phinda ujonge injongo yakho yokunciphisa ubunzima kwaye ubone ukuba iyinyani na kwindlela ophila ngayo. Kwaye ungalibali ukuziphulula emqolo ngenxa yobunzima ophulukene nabo. Ukwehla kobunzima obuzinzileyo luhambo, ke musa ukuba nzima kuwe kwaye uyonwabele inkqubo!
