Izindlela Zokuphila Zokuguqulwa Kwesisindo Sesikhathi Eside Nezempilo
Ukukhuluphala kungenye yezinkinga zezempilo ezibhekene namaMelika namhlanje. Ngaphezu kwezingxenye ezimbili kwezintathu zabantu abadala bakhuluphele ngokweqile noma bakhuluphele futhi ukuphatha ngalesi sisindo esingeziwe kubangele ukufa kuka-300 000 njalo ngonyaka.
Ngokusho kwezibalo ezivela kwiNational Center for Disease Control and Prevention, inani labantu abathobekile lisakhula, naphezu kokuthi izigidi ezingama-45 zaseMelika zidla ngokudla minyaka yonke.
Umbiko ovela ku-Institute of Medicine uthi abaseMelika bachitha imali engaphezu kwezigidi ezingu-33 ngonyaka ngonyaka ngemikhiqizo yokunciphisa umzimba.
Amaqiniso Okubalulekile Omzimba Womzimba
- Incazelo yokukhuluphala kunamafutha omzimba angaphezulu kwamaphesenti angamaphesenti angama-25 namaphesenti angu-30 kwabesifazane.
- Isisindo esingenampilo noma ukukhuluphala kungakhuphula ingozi yakho yokuthola izifo ezibulalayo ezifana nomdlavuza, isifo sikashukela, nesifo senhliziyo.
- Ucwaningo oluvela e-American Dietetic Association lubonisa ukuthi ukwehla kwamaphesenti amahlanu kuya kwezingu-10 ngesisindo somzimba kunganciphisa kakhulu ukucindezeleka kwegazi kanye namazinga e-cholesterol.
- Ukulahleka kwesisindo kufinyeleleke uma ususekela iqembu labahlinzeki bezempilo, kubandakanya odokotela, abahlengikazi, ngisho nabahlinzeki bezempilo.
Ukuze ulahlekelwe isisindo futhi ugcine isikhathi sakho sokuphila, kufanele uqale uthole uhlelo lokulahlekelwa kwesisindo oluhambisana nezidingo zakho futhi lungakuqondisa ekushintsheni kokuphila okudingekayo. Amakhonkco ehlelo oluhle afaka ukudla komuntu siqu kanye nomgomo wokuzivocavoca ozobhekana nanoma yiziphi izimo ezikhona ngaphambili, ezifana nesifo sikashukela nokucindezelwa kwegazi eliphezulu.
Izinhlelo ezinhle kakhulu zinikeza uhlelo lokusekela, njenge-chatroom noma umsizi wokulahlekelwa isisindo, ukukusiza uhlale ushukunyiswe futhi unamathele ekushintsheni kwendlela yakho yokuphila uma ulahlekelwe isisindo.
Ngeshwa, izidlo eziningi ezithandwayo zenzelwe imiphumela esheshayo futhi azikunikezi amathuluzi ukuze ugcine isisindo isikhathi eside.
Isihluthulelo sokuphumelela kwesisindo sesikhathi eside eside siphumelele ukugxila kancane ekudleni, okuvame ukulungiswa kwesikhashana, nokuningi ekushintsheni kwendlela yokuphila, ngokudla okunempilo nokuzivocavoca njalo . Umgomo wakho kufanele ube ukwenza impilo, hhayi ukubukeka, kuqala, okusho ukuthi izinguquko zakho zokuphila kwesisindo kumele zibandakanye kokubili ukudla nokuzivocavoca.
Ukudla kanye nezindlela zokuphila zokuphila kwe-Weight Loss
- Yenza uhlu. Ngaphambi kokuba uye emakethe, hlela ukudla kwakho masonto onke futhi udale uhlu lokudla oluhambisana nalo.
- Namathela emanzini. Yeqa iziphuzo eziphakeme kakhulu, njenge-soda, izithelo ze-smoothies, neziphuzo zekhofi ezidumile. Kunamaphakeji ayisishiyagalolunye ayishukela kanye nama-calories angu-150 kwelinye i-12-oz elingama-soda noma ijusi. I-Smoothies kanye neziphuzo zekhofi ngokuvamile ziyi-250 -500 kilojoule, ngaphandle kokukhilimu okuhlwithwe. Esikhundleni salokho, khetha iziphuzo eziphansi noma ezingekho-ikhalori, njengetiyi eliluhlaza noma amanzi angenisiwe.
- Gcwalisa fiber. Gcwalisa fiber kusuka izithelo nemifino kunezinto high-ikhalori izinto okushiya ufuna more.
- Qapha ukugqoka. Ekhaya, gweba isaladi yokuhweba yokuhweba nge-apple cider uviniga noma ijusi lemon. Endaweni yokudlela, landela ukugqoka kwakho ohlangothini noma ucele amafutha noviniga.
- Gwema iziphuzo ezidakayo. Ingilazi eyodwa yewayini ingamakholori angaba ngu-100. Ngaphezu kwalokho, iwayini linganciphisa ushukela wegazi lakho futhi lenze ulambile.
- Thola izingxenye ngakwesokudla. Uma udla, qala ugcwalise uhhafu weplate yakho ngemifino egazini noma emifino eluhlaza, bese ugcwalisa ingxenye eyodwa nengxenye elinganayo yamaprotheni nesitashi, ezingekho amafutha aphezulu.
- Hamba okuningi. Ipaki endaweni eqhubekayo esitolo ukuze wengeze ngaphezulu ukuhamba emisebenzini yakho yansuku zonke. Thatha izitebhisi esikhundleni se-elevator.
- Phuma ngaphandle. Phuma ngaphandle nenja yakho noma umndeni wakho uma isimo sezulu sihle. Hamba epaki, hamba ukugibela ibhayisikili noma uvakashele echibini lakho lokubhukuda langakini.
- Khulisa ingadi. Khulisa imifino yakho entsha bese ushisa amakholori ngenkathi ugadile.