Lapho sesizonciphisa ivolumu encane, ukunciphisa isisindo ngaso sonke isikhathi kufanele sizibuze ukuthi iyini inhloso yethu, sifuna ukwehlisa isisindo ngayiphi indlela, uma sifuna ukushintsha inqubo yethu yokuzivocavoca kuphela noma sifuna ukunciphisa isisindo kuphela ngesisekelo sokudla.
Kubalulekile ukukhuthazeka noma kunini lapho sifuna ukuguqula umzimba wethu kucace ukuthi silufunela lolo shintsho, ngoba sifuna ukunethezeka ngokwethu noma ukuthuthukisa indlela yethu yokuphila kancane.
Kulesi senzakalo, sifuna ukukutshela amanye amaqhinga okulahla ivolumu ethile endaweni okhalweniYindawo eyinkimbinkimbi lapho amanoni ethambekele ekuqongeleleni futhi asenze sibonakale sibanzi kunathi.
Inselele yezinsuku ezingama-30 yokuthola okhalweni oluncane
Kuyiqiniso ukuthi ukunciphisa umzimba, sidinga ukuba nohlobo lwemithi oluqinile ukulawula amakhalori aphelele esiwadlayo futhi usitshele nokuthi siwadla kanjani lawo makhalori.
Sonke kufanele thinta i-endocrinologist noma uchwepheshe ukulandelela impilo yethu nenqubekela phambili. Kodwa-ke, bambalwa abantu abakwenzayo futhi bazihambela bodwa ukunciphisa umzimba noma ukufeza izinhloso ezivame ukungafinyeleleki.
Izinyathelo okumelwe zilandelwe
Sifuna ukukutshela izinyathelo noma amathiphu okufanele uwalandele ukuze indlela eya enhlosweni yakho ingabi nzima kakhulu futhi uyifinyelele ngaphandle kokukhungatheka.
Cacisa ngomgomo wakho
Kufanele sizilungiselele ngokomqondo kuqala, ngoba uma singacaciswanga ngenhloso nokuthi yiziphi izinyathelo esizolandela ukuyifeza, mhlawumbe ezinsukwini ezimbalwa sizolahleka siyeke ukuzama.
Ukugqugquzela kubaluleke kakhulu ngoba uma singenayo inkuthazo ngeke sibe nokuziphatha ngokwethu.
Zikhumbuze ukuthi kungani uyenza nokuthi kungani uyidinga. Khuluma nawe ukuze uthuthuke futhi uzithande kuzo zonke izinyathelo ozithathayo.
Ukuzivocavoca kanye nemidlalo
Akunakugwenywa ukuthi singenzi ezemidlalo noma ukuzivocavoca umzimba uma lokho esikufunayo kungukunciphisa umzimba nokuningi, uma sigxile endaweni eyakhiwe kakhulu yomzimba wethu.
Kufanele sethule onkhe ukuzivocavoca kwe-aerobicKuyinto enhle kakhulu ngoba ingenziwa ngamandla aphansi nobude besikhathi eside isiza umzimba ukuthi ushise amanoni amaningi. Okufanele ukugxilisa ukuvivinya umzimba okuningana, okungukuthi, isigaba seZumba, esinehora lokuhamba, ukubhukuda noma ukuhamba ngebhayisikili.
Funa indawo emnandi kwezemidlalo, umsebenzi okugqugquzelayo futhi othanda ukuze ungenzi ezemidlalo zingathandeki. Kufanele sakhe inkambiso yezemidlalo yokulahleka kwamafutha nekhalori ukuze kusebenze.
Yazi futhi ufunde ukudla ngendlela efanele
Yize ezemidlalo zibaluleke kakhulu futhi ziyisisekelo ukunciphisa umzimba, kufanele sifunde ukudla okunempilo.
Kungakho sikutshela ukuthi yiziphi izici okufanele ugxile kuzo nokuthi yikuphi okunye ukudla okufanele ukulahle.
- Khohlwa ushukela omhlophe ocwengileko. Ushukela awusiniki lutho ngaphandle kwama-calories nobumnandi. Ngenhlanhla, singakubuyisela ngokudla okungokwemvelo nokunempilo okusivumela ukuthi senze iziphuzo nezindlela zokupheka zibe mnandi. Njengoba kunjalo ngamaqabunga e-stevia. Ushukela uphenduka amanoni emzimbeni wethu uma singawudli.
- Bheka isidlo ngasinye ukuthi sibe nesithako esisodwa kuphela. Ngalokhu sisho ukuthi uvuza imifino, amaqanda, inyama enciphile noma inhlanzi, nokuthi ekudleni ngakunye umlingiswa oyinhloko uyisithako.
- Ungayisebenzisi kabi inyama ebomvu. Inamafutha amaningi futhi iqukethe amakhalori amaningi esingawadingi. Uma ungumthandi wenkomo, vele udle inyama eyodwa ngesonto ukugwema izilingo ezimbi kakhulu.
- Khetha inyama emhlophe, unogwaja, u-turkey noma unogwaja. Bheka ikhishi elikhanyayo njenge-ayoni, umusi noma ukosa.
- Ukudla akudingi ukuthi kube yisicefe. Funa izindlela ezintsha zokupheka, ungakhohlwa ukwenza isizini ngamakhambi nezinongo ezikunikeza ukuthinta okwehlukile, ungawasebenzisi kabi amafutha bese uzama ukunambitha ngopelepele nezinongo ezishisayo njalo uma uthanda ukuthinta okungajwayelekile.
- Kufanele ube namandla ukwenqaba ukudla okuthandayo. Kufanele siqine ukwenqaba uswidi, ucezu lwekhekhe, u-ayisikhilimu, amaqebelengwane noma isoseji. Konke lokhu kudla kunothe kakhulu emafutheni angenampilo.
- Sesha amafutha aphilile, ama-fatty acids avela enhlanzini enamafutha, ukwatapheya noma amantongomane.
- Hlonipha izikhathi zokudla futhi ungakhohlwa ukudla kahlanu ngosuku. Inhloso yokudla amanani amancane kahlanu ngosuku, empeleni, kufanele sihlele izinsuku zethu kahle kakhulu ukuze sikwazi ukufeza ukudla kwethu.
Ukudla kungaba ngumsebenzi onzima noma ngabe sinomndeni kulowo nalowo, imibuthano eminingi yomndeni nokudla ngezimpelasonto noma sidla nsuku zonke ehhovisi.
Abantu abaningi bakhetha ukuchitha isikhathi esiningi ekhaya ukugwema izilingo ezindaweni zokudlela, noma kunjalo, uma sinamandla, sizokwehlisa isisindo futhi sizofinyelela okhalweni oluncane.