Okudingekayo Ukunciphisa Isisindo futhi Ugcine Ukuyeka
Uma ubheka inqubo yokulahlekelwa isisindo , kubonakala sengathi awunayo i-brainer, akunjalo? Yidla kancane, ukuzivocavoca okuningi futhi ubuke ama-pounds aphelile. Umqondo onjalo onjalo. Eqinisweni, uma ukholelwa ukuthi i-hype ikhonjiswe lapho ngezinye izincwadi zokudla, omagazini, kanye ne-infomercials, kungase kubonakale sengathi ukulahlekelwa isisindo esisheshayo kungukudla okulodwa noma igajethi away ... uma uthola kuphela okulungile.
Ngale ndlela, ezinye zalezi zinkinga kanye nezincwadi zilungile-ukulahlekelwa kwesisindo esiningi kungase kube khona eduze kwekhoneni. Kodwa ukulahlekelwa isisindo ngokushesha akusho ukuthi kuyoba njalo. Ukulahlekelwa isisindo eside isikhathi eside, ukudla okujwayelekile noma izinhlelo kubonakala sengathi zihluleka. Ngakho-ke, usukulungele ukuthola izimfihlo zokulahlekelwa kwesisindo ?
Ngaphambi kweRejista Yokulawula Isisindo Sikazwelonke
Kukhona abangaphezu kuka-4,000 abalahlekelwa isisindo esiphumelelayo lapho, konke okuyingxenye ye-National Weight Control Registry, iqembu eliqoqa njalo ulwazi ngamalungu abo ukuthola ukuthi abantu balahlekelwa kanjani isisindo futhi bawugcine. Amalungu e-NWCR angamadoda nabesifazane abaye bagcina okungenani amaphesenti angu-30 okulahlekelwa isisindo okungenani ngonyaka owodwa. Ngokuvamile, la malungu:
- Ulahlekelwe isilinganiso samapounds angu-70 futhi wawugcina iminyaka engaba ngu-6
- Uzame ukulahlekelwa isisindo ngaphambili futhi awuphumelelanga
- Ukusetshenziswa kokubili kokudla nokusebenza ngokomzimba ukuze ulahlekelwe isisindo
- Kusetshenziswa izindlela ezahlukene zokudla nezenzo ezihlukahlukene
Lokho ongakukhothoza kula maqiniso ambalwa ukuthi, okokuqala, akukho ukudla okuphelele noma uhlelo lokuzivocavoca. Ilungu ngalinye lithole indlela yakhe yokudliwayo nokuzivocavoca, ngakho-ke yisinyathelo sokuqala esingesona esiyimfihlo sokulahlekelwa isisindo: Ukuzimisela ukuzama nokuqhubeka uzama uze uthole indlela yokudla nokuhambahamba okuhambisana nokuphila kwakho.
Kodwa, nakuba kungekho uhlelo olulodwa lokudla noma lokuzivocavoca oluhambisana nomuntu wonke, kunezinye imikhuba evamile kanye nokuziphatha ukuthi bonke laba balahlekelwa yimpumelelo. Ukudla kwakho kusho ngani ngawe?
Ngokuqinisekile akumangalisi ukufunda ukuthi ukuzivocavoca kuyisici esibalulekile amalungu ethu e-NWCR. Amadoda abika ukushisa isilinganiso samakhilogremu angu-3 293 ngesonto kanti abesifazane beshisa ngamakhilomitha angu-2,545 ngesonto.
Lokhu kuphuma cishe ngehora lokusebenza okulinganiselayo usuku ngalunye, oluzowela ku-Level 5 kulokhu okulinganiselwe Ukulinganisa Isilinganiso . Indlela evelele kakhulu yokuzivocavoca iyahamba kodwa abaningi baphakamisa izinsimbi, bagibele amabhayisikili kanye / noma benze uhlobo oluthile lwe-aerobics kanye. Lelizinga lokuzivocavoca empeleni likhulu kunalokho okuvunywa ukunciphisa isisindo .
Lokho esingakufunda kulokhu ukuthi, okokuqala, kuthatha ukuzivocavoca okwengeziwe ukugcina ukulahlekelwa kwesisindo kunalokho esingacabanga. Kodwa, lokho akusho ukuthi kufanele uvuselele impilo yakho ngobusuku obubodwa ukuze wenze umsebenzi wokuzivocavoca ube ngokoqobo.
1. Ukudala Indlela Yakho Yokuzivocavoca
Ngaphambi kokwesaba mayelana nokuzivocavoca okuningi, zinike imvume yokuthatha leso sikhathi futhi uzame ngemisebenzi ehlukene, ama-schedule kanye nama frequencies kuzokuvumela ukuba uthole ukuthi yini ezokusebenzela esikhathini eside, hhayi nje izinsuku ezimbalwa noma amasonto.
Umkhuba wokuzivocavoca oyisisekelo kufanele uhlanganise i-cardio, ukuqeqeshwa kwamandla, nokuzivumelanisa nezimo zokusiza ukushisa uketshezi, ukwakha imisipha nokugcina izicubu zakho ezixhumene nezimo.
Ukusetha Uhlelo Lakho Lwakho
- Ukuqala nge-Cardio : Le ndlela yesinyathelo ngezinyathelo ikufundisa indlela yokuthola uhlelo oluyisisekelo lwe-cardio.
- Ukuqala Ngokuqeqesha Amandla : Uma ulahlekile uma kuziwa ekuphakanyeni izisindo, lesi sihloko sithatha isigaba ngasinye sohlelo lwamandla.
- Ukuqeqeshwa kokuziphendulela : Lesi sihloko sikunikeza izinto eziyisisekelo mayelana nokuthi uzolula kanjani futhi nini nokuthi iziphi izeluleko zokuthola isimiso sakho sokuzivumelanisa nezimo.
Uma udinga usizo olungaphezulu, ungahlala usebenza nomqeqeshi wakho siqu ( ungabathola futhi ku-inthanethi).
Amathiphu namasu
Uma udidekile ngokuthi ungaqala kuphi, vele ukhumbule: Ukwenza okuthile kuhlale kungcono kunanoma yini, ngakho-ke lapho konke okuhlulekayo, hamba ukuhamba. Futhi, khumbula, ungasetha uhlelo lwakho nganoma iyiphi indlela oyithandayo. Izinto ezimbalwa ongayenza zihlanganisa:
- Ukuchitha isikhala sakho . Hlukanisa ukusebenza kwakho lonke usuku futhi uzobe uthola ukulahlekelwa kwesisindo kanye nezinzuzo zezempilo.
- Ukuqeda amandla akho . Uma usebenza kanzima, ungavamise ukunciphisa ukusebenza kwakho, ngakho-ke ukusebenza ngezimo ezihlukahlukene kungakunika isikhathi esengeziwe esimisweni sakho sokuzivocavoca.
- Ukubandakanya eminye imisebenzi . Ukuzivocavoca okuhleliwe kubalulekile, kodwa umsebenzi jikelele ungenza umehluko omkhulu ekushiseni amakholori . Okubizwa nangokuthi i-NEAT ( Okungeyona umsebenzi wokuzivocavoca thermogenesis ), kusho ukuhamba ngokuzungeze ngangokunokwenzeka. Konke kubalwa!
- Yiba nesineke . Ukulahlekelwa isisindo esingapheli kuyinkqubo encane futhi kushintsha imikhuba emibi. Zinike isikhathi sokubona ukuthi ungenza kanjani lezi zinguquko bese unikeza umzimba wakho isikhathi esidinga ukulahlekelwa isisindo.
2. Ukwakha Indlela Yakho Yokudla Ephilile
Akufanele futhi kusimangaze ukuthi ingxenye elandelayo yokulahlekelwa isisindo ephumelelayo ihilela ukudla. Iningi lamalungu e-NWCR abike ukuthi badla ukudla okune-calorie ephansi, nokudla okunamafutha aphansi, nabesifazane badla isilinganiso samakhilogremu angu-1 306 ngosuku (24.3% amafutha) kanye namadoda adla cishe amakholori angu-1,685 ngosuku (23.5% amafutha).
Okuthakazelisayo ukuthi cishe ingxenye yesigungu samalungu asetshenziselwa uhlelo lokudla lwezokuhweba kanti enye ingxenye yenze lokho eyedwa. Kungakhathaliseki ukuthi yiyiphi indlela abayilandelayo, amalungu agcina elandela uhlobo olufanayo lokudla. Ngaphezu kwalokho, amalunga angaba ngu-80% abike ukuthi badla ukudla kwasekuseni usuku ngalunye, isayensi esivele ibonisiwe iholela ku- BMI ephansi kunabantu abadlula ukudla kwasekuseni.
Ngamanye amaqhinga asetshenziselwa ukusika ama-calorie afaka ukuvimbela ukudla, ubukele ubungako bawo besabelo nokubala amakholori .
Amathiphu namasu
Kwabaningi bethu, izidlo azisebenzi kahle futhi abanye abantu bathola ukuthi ukwenza izinguquko ezincane endleleni abadla ngayo usuku ngalunye kuholela empumelelweni eyengeziwe, ngisho noma ukulahlekelwa kwesisindo kuhamba kancane.
- Ukwenyuka kwe-Pantry: Qala ngaphakathi kwe-pantry yakho kanye nefriji. Ukugcina ukudla okulingayo kuzenza kube nzima ukuhlala unempilo. Funda ukuthi yini okufanele uyenze nokuthi yini okufanele uyilahle.
- Gwema Ukudla futhi wenze ushintsho lwangempela: Esikhundleni sokushintsha indlela odla ngayo ubusuku bonke, sebenzisa amathiphu okudla okunempilo ukwenza izinguquko ezincane ngaphandle kokudliwayo.
Uma unesithakazelo endleleni ehlelekile noma ekudleni, lezi zinsiza kuzokusiza ukuthi ufunde kabanzi mayelana namasayizi wesigaba, ukuthi ungabala kanjani ama-calories nokuthi ungakhetha kanjani ukudla okungcono kuwe:
- Indlela Yokubala Izidingo zakho ze-Caloric bese uyisebenzisa ukuze ulahlekelwe isisindo : Ngenkathi ikhalori eliphakathi libandakanya amalungu e-NWCR avela ku-1,300 kuya ku-1,600 amakholori ngosuku, sonke sinezidingo ezahlukene zekhalori. Enye indlela yokuthola ukuthi mangaki amakholori owadingayo ukubala i-BMR yakho nomsebenzi womsebenzi bese unciphisa ama-calories akho lapho.
- Buka ubukhulu bomzimba wakho : Uyazi ukuthi iyiphi ingxenye yesiprotheni okufanele ibe? Kuthiwani ngengxenye eyodwa yeshizi? Uma ungaqiniseki, lesi sihloko sizokusiza ukuba ubone ukuthi yiziphi izingxenye ezijwayelekile okufanele zibukeke.
- Bala ama-calories akho: Ukugcina ithrekhi yama-khalori kungenye indlela abalahlekile abaphumelelayo baqinisekisa ukuthi badla ngaphansi kokushisa. Leli sayithi ikuvumela ukuba useshe okuqukethwe kokudla okunomsoco nekhalori wezinhlobonhlobo zokudla okuhlukahlukene. Kukhona nezindawo zamahhala lapho ungagcina khona ukudla nokuzivocavoca, njengeFitwatch.com.
3. Ukudala Indlela Yakho Yokuzihlola
Enye indlela abalahlekelwa ngayo isisindo se-NWCR bazinzima njalo. Amalunga angama-44% abika ukuthi azizinzima nsuku zonke kuyilapho u-31% uzilinganisa okungenani kanye ngesonto. Umbono lapha awusiwo uqobo, kepha ukuqapha okuphumelelayo kulahlekelwa ngisho nangemva kokulahlekelwa isisindo.
Leli phuzu eliyinhloko elihlukile ezinhlelweni eziningi zokudla okwamanje. Ukudla okuningi kudinga ukuba ulandele izigaba ezihlukene namazinga ahlukene akhalori. Ngokuvamile kukhona isigaba sokungeniswa, noma isikhathi lapho ukhawulela ukudla (noma ngisho namaqembu okudla wonke) kanye namakholori aphansi kakhulu. Emva kwalokho, i-dieters iqala ukufaka ukudla nama-khalori emuva ekudleni, ekugcineni ifike "esigabeni sokunakekela" lapho sidla khona ama-khalori amaningi kunokwenza ekuqaleni kokudla.
Kodwa, lokho i-NWCR esitshela khona ukuthi lezi ezilahlekelwa isisindo ziqhubeka nokulandela ukudla okufanayo kokubili ngesikhathi senqubo yokulahlekelwa kwesisindo kanye nangemva kokulahlekelwa isisindo . Okubalulekile ukuthi akunjalo neze umehluko ekuziphatheni kusukela ekuqaliseni ukulahlekelwa isisindo nokugcina ukulahlekelwa kwesisindo ngaphandle kokulungisa ukuvivinya umzimba kanye nekhalori njengoba ulahlekelwa isisindo ukuze ugcine isisindo sokuhlola. Lokhu cishe isifundo esibaluleke kunazo zonke esingasifunda ku-NWCR: Akukho ukuphela kwemikhuba enempilo uma kuziwa ekugcineni ukulahlekelwa isisindo. Yingakho kubaluleke kakhulu ukushintsha imikhuba kancane bese ukhetha imisebenzi ongayibona uyenzela isikhathi eside.
Amathiphu namasu
Isihluthulelo sokuzihlola ngokuzihlola sifunda indlela yokulandelela intuthuko yakho .
- Gcina iphephabhuku lokudla: Ukwazi ukuthi kufanele ubhale phansi lokho okudlayo kukukwenza ucabange kabili mayelana nokukhetha kwakho.
- Gcina iphephabhuku lokuzivocavoca: Uma ubheka emuva ukuthi ubone ukuthi ukusebenza okuningi okwenzile kungabakhuthaza kakhulu futhi kungakusiza ukunquma uma sekuyisikhathi sokushintsha uhlelo lwakho.
- Thatha izilinganiso zakho : Isilinganiso ngeke ngaso sonke isikhathi sibonakalise izinguquko emzimbeni wakho futhi sikutshele ukuthi uthola imisipha futhi ulahlekelwa amafutha . Ukulinganisa kungakutshela uma ulahlekelwa amasentimitha , okuyisignali esiqinisekile ukuthi uhamba endleleni efanele.
- Hlola amafutha omzimba wakho : Amaphesenti omzimba womzimba ngokuvamile uyinombolo ewusizo kakhulu kunalokho okubonayo esikalini ngoba isikali asikwazi ukukutshela ukuthi ulahlekelwa amanzi, amafutha noma, okubi kakhulu, ama-muscle. Uma ungumlungu wezokuzivocavoca, ungavame ukuthola ukuthi lokhu kuvikelwe mahhala ngabaqeqeshi bempilo kodwa, uma ungenayo ukuhlolwa kwe-fat body, ukuthatha izilinganiso zakho zisebenza futhi.
4. Ukuba Okuvumelana Kakhulu
Kuvamile ukuthi abaningi bethu badle enempilo phakathi nesonto kuphela ukulishaya ngezimpelasonto . Kodwa, amalungu e-NWCR akwazi ukugcina isisindo saso ngokudla okunempilo ngaso sonke isikhathi. Amaphesenti angamashumi ayisishiyagalolunye nesishiyagalolunye wamalungu abike ukuthi badla okufanayo ngezimpelasonto namaholide kanti u-39% wabika ngokulandela ukudla okunamandla phakathi nesonto uma kuqhathaniswa neveke ngempelasonto. Ngamanye amazwi, ukudla okunomsoco okuqhubekayo, amalungu amaningi angase agcine ukulahlekelwa isisindo sonyaka unyaka.
Amathiphu namasu
Ukungaguquki akusho ukuthi kufanele ulandele ngokuzenzekelayo ukudla okufanayo ngosuku nosuku. Ngezansi kukhona imibono embalwa ngezindlela ongahlala unempilo futhi ujabule:
- Hlela ukudla kokukopela kunosuku lokukopela . Ukuzinikela usuku lonke ukuze udle okufunayo kungabangela ukuphuza ngokweqile okungabonisa emgqeni wakho. Esikhundleni salokho, uhlele ukuthi ube nokuthile okukujabulela kanye ngesonto - ube nobusuku be-pizza noma uphume ukuze uhambe nabakwa-burgers. Jabulela ngokwakho futhi uhlale ngomkhondo usuku lonke.
- Ukusebenza okusebenzayo ekudleni kwakho . Abanye abantu bathola ukuthi ukunethezeka okuncane usuku ngalunye, njengokweshokoledi noma i-chips esincane, kugcina banelisekile futhi bavumela ukuba bakhethe izinketho ezinempilo isikhathi sonke.
- Yenza uhlelo lokuhlasela . Into ebaluleke kunazo zonke oyenzayo uma udla okunempilo ulungiselelwa. Lokhu kusho ukuthi ube nokudla okunempilo nxazonke ukuze ungangeni esilingo sokuphuma ukudla okusheshayo, ukuhlela ukuthi uzobhekana kanjani netafula le-buffet emcimbini bese uqaphela ukuthi, ngezinye izikhathi, uzophuza ngokweqile.
- Gcina izinto zilinganisela . Ukubuka amakholori akho nokudla okunempilo kubalulekile, kodwa futhi ujabulela impilo futhi hhayi ukukhathazeka ngakho konke esikudlayo. Sonke kufanele sithole ibhalansi efanele. Ngezinye izikhathi, ukuvimbela ngokweqile kungaholela ekubhekeleni ezintweni esizizama ukuzigwema.
- Ungapheli amandla . Kuzofika usuku lapho udla ikhekhe elikhulu kakhulu noma ube nengxenye eyodwa ye pizza okungadingeki ube nayo. Sonke sidlulela ngezikhathi ezithile kodwa abaningi bethu basebenzisa lokho njengesizathu sokuyeka futhi siphindele emuva, ekuziphatheni okungenampilo. Iphutha elilodwa akuyona ukuphela kwezwe futhi, noma ngabe uwile ngempela enqoleni, ungahlala uphinde ubuye endleleni yakho ngokumane wenze isinqumo sokungalahli.
Okubalulekile
Okucacile ku-NWCR ukuthi ukulahlekelwa isisindo kuyindlela ehamba kancane, eqhubekayo edinga ukulinganisela, ukuzibophezela, nokuziphatha nsuku zonke. Kudinga ukuthi sithathe amathuba, sibaleke kulowo mkhuba oduduzayo, kodwa ovame ukubi, futhi sithathe esikhundleni salo kangcono. Mhlawumbe isifundo esibaluleke kakhulu laba abalahlekelwa yimpumelelo bangasifundisa ukuqhubeka sizama.
> Imithombo:
> Kravitz, Len. Ukunqoba Ukulahlekelwa: Izimfihlo Zokulahlekelwa Kwesisindo Sesikhathi Eside. NgoJulayi 22, 2007.
> Shick SM, i-Wing RR, i-Klem ML, i-McGuire MT, i-Hill JO, i-Seagle H. "Abantu abaphumelele ekulahlekelweni kwesisindo isikhathi eside nokugcinwa kwesondlo bayaqhubeka nokudla okuncane okunamandla, okuncane okunamafutha." J Am Diet Assoc. 1998 Nov; 98 (11): 1273.
> Sungsoo Cho, Dietrich Marion, Brown Coralie JP, Clark Celeste A., Block Gladys. "Umthelela Wendlela Yokudla kwasekuseni ku-Total Daily Energy Intake kanye ne-Body Mass Index: Imiphumela evela ku-National Health and Nutrition Examination Survey (NHANES III)." Umagazini we-American College of Nutrition, Vol. 22, No. 4, 296-302 (2003).
> Iphiko, u-Rena R. noPhelan Suzanne. "Isisindo sokuphumula kwesisindo isikhathi eside." I-American Journal of Nutrition Clinic, Umq. 82, No. 1, 222S-225S, Julayi 2005.