Indlela Yokulondoloza Ukulahlekelwa Kwesisindo Sakho

Landela amasu alula ukugcina amakhilogremu angabuyeli

Ukulahlekelwa isisindo kunzima ngokwanele. Kodwa i-dieters nayo ibhekana neqiniso lokuthi izinkinga zithinteka kubo ngokuphumelela kwesikhathi eside. Abacwaningi bacabanga ukuthi kuphela amaphesenti angama-20 kuphela e-dieters agcina ukulahlekelwa kwesisindo ngemuva kokudla. Ingabe uzoba omunye wabo?

Indlela Yokugcina Ukulahlekelwa Isisindo Emva Kokudla

Ukwandisa amathuba okulondeka kwesisindo emva kokudla, clela isigaba sesimiso ngemuva kokufinyelela isisindo somgomo wakho.

Ngalesi sikhathi, yenza izinguquko ezincane endleleni yakho yokuphila futhi ubukele imiphumela esikalini. Izinguquko eziphuthumayo zingase zenze ukuba isisindo siphindwe .

Lesi sigaba sesiphakathi nesikhathi esihle sokubona imikhuba yokudla kanye namaphethini wokuzivocavoca owafundile ngenkathi udla ukudla ukuze ukwazi ukulondoloza isikhathi eside. Isibonelo, abacwaningi bathole ukuthi i-dieters egcina isisindo esihle kubo yibo abaqhubeka nokugcina ukudla okunamafutha aphansi nezithelo nemifino eningi. Uma uphendukela imikhuba yokudla enempilo ibe nemikhuba yokuphila enempilo, cishe uzovimbela isisindo futhi

Imikhuba Yokugcina Isisindo Sakho

Imikhuba engezansi engezansi izokusiza ukuba uhambe esiteshini sokudliwayo, ngesigaba sesiguquko futhi ekugcineni ube yisigaba sokulondoloza, lapho isisindo sakho sisezinzile. Ukuze uthuthukise amathuba akho okuphumelelayo okuphumelelayo kokulahlekelwa isisindo, zama ukufaka imikhuba engu-10 ibe yindlela yakho yokuphila njengoba uhamba kuzo zonke izigaba zohambo lokudliwayo.

1. Ukulahleka kwesisindo esilinganisweni kusebenza kahle. Odokotela batusa ukuthi i-dieters ayilahleki ngaphezu kwamakhilogremu ayisithupha kuya kwesonto. Le ndlela yokuzimela isisiza iziguli zigweme izingozi zempilo ezihlobene nokulahlekelwa isisindo esikhulu. Iphinde ivumele i-dieter ukuthi ifunde izindlela ezintsha zokudla ezizovikela ukulahlekelwa kwesisindo ngokuhamba kwesikhathi. Ukulawulwa kwamaphesenti , ukudlala okunempilo , ukuvivinya umzimba njalo nokufunda amalebula okunomsoco amakhono ayisihluthulelo ozokwazi uma ukhetha indlela encane yokulahlekelwa isisindo.

1. Yenza ushintsho olusheshayo kusukela esiteshini sokudliwayo. Uma usufinyelele umgomo wakho wokulinganisa , into eyingozi kakhulu ongayenza ukuqhubeka nemikhuba yakho yokudla endala. Khumbula ukuthi leyo yimizila yokudla eyabangela ukuzuza kwesisindo endaweni yokuqala. Kunengqondo ukukhulisa kancane kancane ukudla kwe-caloric , kodwa ochwepheshe ngokuvamile bathisa ukufaka ama-khalori angu-200 kuphela ngesonto kuze isisindo sakho siqine.
2. Gcina ama-aphoyintimenti avamile nethimba lakho lezempilo. Umhlinzeki wakho wezempilo noma i-dietician ebhalisiwe uzokwazi ukukala amaphesenti omzimba wakho noma ahlole i-BMI yakho ukuqinisekisa ukuthi izinombolo zakho zihlala ziphilile. Bazokwazi futhi ukubhekana nezindaba zezempilo ezivela lapho isimo sakho somzimba sishintsha.
3. Hlala uxhumeke kwimithombo yakho yokusekela. Abantu abanjalo abakusekelayo ohlelweni lokudlisa kuzokusiza ukuthi ugcine ukulahlekelwa kwesisindo sakho. Basesimweni esihle kakhulu sokuhlonipha ubukhulu bokufezekisa kwakho futhi bakunike isikhumbuzi esifanele uma ulahlekelwa ithrekhi yempumelelo yakho. Xoxa nabo bese ubanika imvume yokunikeza isiqondiso esenhlonipho uma kudingeka.
4. Qhubeka ukuzinselela ngemigomo emisha. Manje ukuthi uke wazi kahle izinselelo ezinzima kunazo zonke ozobhekana nazo, uhlale ezinzwaneni zakho ngokubeka umgomo omusha. Akudingeki ukuthi ihlobene nokulahlekelwa isisindo. Ukufeza kokubili umgomo wesikhathi esifushane nesikhathi eside kuzokusiza ugcine izinga lakho lokuzethemba liphakeme.

1. Hlala ufundisiwe. Thatha amakilasi okupheka okuphephile, uye emininimeni yezempilo futhi uhlanganyele emibonweni yezempilo. Zizungeze izikhumbuzo zalokho okuphila impilo enempilo kusho ngempela. Ungase futhi ufune ukuhlala uhilelekile ku-intanethi.
2. Yiba umeluleki. Enye yezindlela ezinhle zokuhlala ufunde ukufundisa amakhono akho okulahlekelwa isisindo ku-newbie. Ngokuba umeluleki, kuzodingeka uhlale phezulu kocwaningo olusha nemikhuba.
3. Ukuzivocavoca. Ukucwaninga ekulahlekeni kwesisindo esihlala njalo kubonisa ukuthi ukuzivocavoca kungenye yezindlela ezinhle zokuphumelela kwesikhathi eside. Imizuzu engamashumi amathathu kuya kwangu-60 yokuzivocavoca ngokulinganisela nsuku zonke izogcina umzimba nomqondo wakho uphile.

1. Yidla ukudla kwasekuseni. Ucwaningo luye lwathola ukuthi abantu abadla isidlo sasekuseni baphumelela kakhulu ekugcineni ama-pounds. Qinisekisa ukuthi ukudla kwasekuseni kwakho kuhlanganisa okusanhlamvu okuphelele kanye nomthombo onamaprotheni .
2. Ziqine. Gcina isikali endlini yakho yokugezela bese uyisebenzisa kanye ngesonto . Ucwaningo lubonisa ukuthi ukuhlola isisindo sakho njalo kungumkhuba owabiwe abantu abagcina ngempumelelo isisindo sabo.

_Imithombo:

_{UJames W Anderson, u-Elizabeth C Konz, uRobert C Frederich noConstance L Wood. "Ukugcinwa kwesisindo sokulahlekelwa isikhathi eside isikhathi eside: ukuhlaziywa kwe-meta-analysis ye-US." I-American Journal of Nutrition Clinic Vol. 74, No. 5, 579-584, November 2001.}

_{UJames W. Anderson, MD, uSatit Vichitbandra, MD, Wei Qian, MS noRichard J. Kryscio, PhD. "Ukulondoloza Isisindo Eside Kwesikhathi Eside Ngemva Kwesisindo Esiqinile Sokulahlekelwa Isisindo." Umagazini we-American College of Nutrition December 1999 vol. 18 cha. 6 620-627.}

_{I-Wing RR, uPhelan S. "Ukondliwa kwesisindo isikhathi eside." I-American Journal of Nutrition Clinic 2005 Jul; 82 (1 Suppl): 222S-225S.}

_{Ukuphathwa kwesisindo. Ukudla okunomsoco.Ukufinyeleleka: Novemba 29, 2011. http://www.nutrition.gov/weight-management}

_{Umsebenzi womzimba nokulawulwa kwesisindo. I-Network Control Information Network, uMnyango WezeMpilo wase-US kanye Nezinsizakalo Zabantu. Kufinyelelwe: Novemba 25, 2011. http://win.niddk.nih.gov/publications/physical.htm}