Xa kusondela ihlobo, sonke sifuna ukuphulukana neekhilo esizizuzileyo ebusika. Nangona kunjalo, ekukhawulezeni siyakulibala ukubaluleka kokufumana imikhwa elungileyo esempilweni kwindlela yethu yokutya. Kubalulekile ukuba wazi ukuba zeziphi izikhokelo eziphambili ekufuneka zilandelwe ukuze unciphise umzimba ngendlela esempilweni kwaye ungabinayo impembelelo. Kukho iimveliso ezisebenza ukunceda kwifayile ye- Ukuphela kwamafutha, kodwa abanaso isakhono sokukunceda ukunciphisa umzimba ukuba awuhlangabezani neziseko.
Ke ngoko, siza kukuxelela ukuba zeziphi iziseko ezinokubangela ukuba ulahle amanqatha ngendlela esempilweni kwaye ngawaphi amaqhinga okufumana imikhwa yokutya elungileyo.
Izinto zokunciphisa umzimba
Xa sithatha isigqibo sokunciphisa umzimba akufuneki sijonge kwinani kwisikali. Kufuneka iqondwe into yokuba umzimba kufuneka ukhuthazwe ngokutya okusempilweni, uthintele indlela yokuphila kunye nokwenza umthambo ngokwaneleyo. Ukuze ulahle amanqatha ngendlela esempilweni, kubalulekile ukuba uqeqeshe amandla ukuze sandise izihlunu zethu. Umzimba wethu uyasiqonda isikhuthazi kwaye yenze uhlengahlengiso olwahlukeneyo ukuphucula kunye nokuqhela ukoyisa ukuxhathisa. Ke ngoko, kuyathakazelisa ukulahla amanqatha ukuze uqeqeshe amandla. Makhe sibone ukuba zeziphi izibonelelo ezinazo phakathi kwamandla ngexesha lokulahleka kwamafutha:
- Yandisa ithoni yezihlunu kwaye ikwenze ube nomtsalane ngakumbi njengoko ulahla amanqatha. Le njongo inokuthathwa njengobuhle, nangona ikwangumbuzo wezempilo.
- Ufumana umphumo ongcono xa ulahlekelwa ngamanqatha kuba ungakhange ubonakale ubuthathaka okanye ungondli kakuhle.
- Inceda ukuba ulahlekelwe ngamanqatha amaninzi
- Yonyusa inkcitho yethu yamandla ekuphumleni, ke siyakufuna ukutya okuninzi ukuze sityebe.
- Kusebenza imetabolism yethu ukukhawulezisa ukulahleka kwamafutha.
- Phula ubomi bokuhlala kwaye ukukhuthaze ukuba uqhubeke uphucula.
- Iphucula impilo yamathambo, amalungu kunye nezihlunu.
- Inceda ukukhulula ii-endorphins kunye nokunciphisa uxinzelelo.
Ukubaluleka kwentsilelo yekhalori yokuphulukana namafutha
Gcina ukhumbula ukuba ukusebenza ngokwasemzimbeni, ukuhambisa ngakumbi kule mihla yethu kunye namandla oqeqesho kubalulekile ekulahlekelweni ngamafutha. Nangona kunjalo, akukho nanye kwezi eya kuba neziphumo ezibonakalayo kwinqanaba lobuhle ukuba asinayo intsilelo yekhalori ekudleni kwethu. Ukusilela kwekhalori kusekwe kukutya ikhalori okungaphantsi kuneekhalori esizichitha kubomi bethu bemihla ngemihla. Inkcitho yethu yekhalori iyonke sisimbuku semetabolism yethu esisiseko, imisebenzi yethu yomzimba enganxibelelananga nokuzilolonga kunye noqeqesho lwamandla.
Masithi ukuze sigcine ubunzima bethu kufuneka singenise malunga ne-2000 kcal ngosuku. Ukuseka intsilelo yekhalori ekudleni kukutya iikhalori ezimbalwa kunezo zikhankanyiweyo. Nangona kunjalo, kufuneka kuthathelwe ingqalelo ukuba ukusilela kwekhalori akunakuba ndlongondlongo kuba kunokubangela ukungazinzi emzimbeni wethu, indlala enkulu, ubuthathaka, imeko embi, uxinzelelo kunye nokusilela kwezondlo, phakathi kwabanye. Ukusilela kwe-300-500 kcal kuhlala kuyinto eqhelekileyo kuye wonke umntu. Oko akuthethi ukuba kuphela kukusilela kwekhalori esiya kuphulukana namanqatha ngokufanelekileyo. Kunokuthiwa ukuba le ntsilelo ye-caloric iyinjini eyenza kwaye ivumele ukulahleka kwamafutha.
Nje ukuba simisele intsilelo yekhalori ekudleni kwaye siqale ukomeleza uloliwe, siza kucaphukisa ngokwaneleyo emzimbeni ukuze ikwazi ukumelana neemeko ezikhoyo. Olona hlengahlengiso oluphambili olwenzeka emzimbeni wethu luyinzuzo kumandla, ukwanda kobunzima bemisipha kunye nokulahleka kwamafutha. Amafutha aqala ukwehla ukusukela ngokuqhubekekayo imizimba yethu iswele amandla okuba sikwazi ukulawula zonke iindleko ezibandakanya oko. Kungenxa yesi sizathu le nto umzimba wethu kufuneka usebenzise oovimba bethu bamafutha ukuze sikwazi ukujongana nenkcitho yamandla esinayo mihla le.
Izinto zokunceda ukulahleka kwamanqatha
Kuya kufuneka siyiqonde into yokuba ukulahleka kwamafutha ayisiyonto ikhawulezayo. Nangona kunjalo, ngamanye amaxesha kunokuba ngumtsalane ukwazisa ngoncedo olongezelelekileyo ukuphucula ukulahleka kwamafutha kunye nokukhawulezisa le nkqubo. Uninzi lweemveliso abazithengisayo ngelahleko yamanqatha aziloncedo konke konke. Nangona kunjalo, kukho ukhetho oluncinci olunokunceda ngokwenene. okoko nje iziseko zifezekisiwe simisele ukusilela kweekhalori, ukwanda komzimba, kunye noqeqesho lwamandla.
Enye yeemveliso ezimbalwa ezinceda kwinkqubo yokulahleka kwamafutha yile Saxenda. Yinto esebenzayo enceda ukukhuthaza ukukhutshwa kwe-insulin kwi-pancreas kunye nokudala imvakalelo yokugcwala. Ayincedi kuphela kule nto, kodwa ikwaqinisa amanqanaba eswekile yegazi. Oko kukuthi, ayisiyomveliso esetyenziselwa ukwandisa ukulahleka kwamafutha, kodwa ke, ngokulawula ngcono umdla wokutya, inokukunceda kwinqanaba elikhulu lokuhlangabezana nokusilela kwekhalori ekudleni kwaye ube neemvakalelo ezingcono ngeli xesha.
Ke ngoko, le mveliso iyacetyiswa kubo bonke abo bantu bangakulungelanga kakhulu ukulawula ukutya kwabo kwaye abanokuhendeka ukuba batye phakathi kokutya okanye bangathobeli isicwangciso sokutya. Ekugqibeleni ezi zezona zinto ziphambili uninzi lwabantu olusilelayo kuzo kwinqanaba lokulahleka kwamafutha. Kubalulekile ukulandela iziseko ngexesha ixesha elaneleyo ukuze umzimba uvelise uhlengahlengiso kwaye uqhubeke nale nkqubo yokulahleka kobunzima.
Ngokwesiqhelo ezi ntlobo zeemveliso zisetyenziswa ngabantu abatyebe kakhulu kwaye kufuneka babe kweli nqanaba lokulahleka kwamafutha ixesha elide. Kukule meko xa ulawulo lokutya lunyanzelekile kwaye kubalulekile ukuhlangabezana neenjongo.
Ukuqhubeka ngokugqibeleleyo
Ekupheleni kwawo onke amacebo obulumko anokubonelelwa kukungaguquguquki kunokugqibelela. Oku kuthetha ukuba ujonga isicwangciso sokutya onokuthi usilandele ixesha elide ngokwaneleyo ukuba umzimba wakho ulahlekelwe ngamanqatha kwaye akukho nzima kuwe ukulandela kubomi bakho bemihla ngemihla. Ngokwesiqhelo isicwangciso kufuneka silungelelaniswe kuwe hayi kuwe. Yonwabela inkqubo, ubandakanye imikhwa esempilweni kwaye iziphumo ziya kuza zodwa.