Isayensi Yembonisa Izindlela Zokulahlekelwa Izisindo Ezinhle kakhulu
Uma ubuza uchwepheshe wezokudla ngezindlela ezingcono zokulahlekelwa isisindo, cishe uzothola izimpendulo ezahlukene. Ngakho-ke i-dieters ivame ukuchitha amahora amaningi e-intanethi ezama ukuthola uhlelo oluhle lokudla , umkhuba omusha wokuzikhandla, noma izithako eziphumelelayo kakhulu zokulahlekelwa isisindo . Kodwa kaningi, amaphilisi ayabiza kakhulu, ukudla okuyinkimbinkimbi kunzima kakhulu, futhi ukusebenza kuphelela ngokweqile.
Ngakho uthola kanjani uhlelo lokulahlekelwa kwesisindo oluzosebenza ngempela? Ucwaningo lwesayensi lwembula izindlela ezinhle kakhulu zokunciphisa phansi. Eqinisweni, abacwaningi baveza izinto ezintathu ezidingayo uma ufuna ukunciphisa umzimba.
Ukufundwa Kwembulwa 3 Izindlela Ezinhle Zokunciphisa Isisindo
Ngakho kuthatha ukuthini ukulahlekelwa isisindo? Ngokusho kokubuyekezwa okukhulu kwesifundo sokulahlekelwa kwesisindo eshicilelwe ku- JAMA , obuningi be-dieters abahlanganisa lezi zinto ezintathu babephumelele kakhulu ekulahlekeni kwesisindo.
- Ukudla okunciphisa ukudla okudliwayo ngama-khalori angama-500 ngosuku
- Umsebenzi omningi ofana nokuhamba imizuzu engu-20-25 ngosuku
- Ukusekelwa ochwepheshe abaqeqeshwe njengodokotela, umhlengikazi obhalisiwe, noma umlobi wezokudla obhalisiwe
Lapho abacwaningi behlola imiphumela yezifundo ezahlukene zokulahlekelwa kwesisindo, bathola ukuthi uma i-dieters yenza enye yezinto ohlwini kodwa hhayi amanye ayiphumelelanga. Futhi ngisho no-dieters owenza izinto ezimbili kuphela ezilahlekelwa isisindo esincane. Abantu abalahlekelwa isisindo esikhulu kunazo zonke yibo abahlanganisa zonke izinto ezintathu: ukudla, ukuzivocavoca, nokusekela.
Indlela Engcono kakhulu Yokunciphisa Isisindo-Indlela Yakho Yomuntu
Mhlawumbe imiphumela yocwaningo ayimangazi kuwe. Phela, iqiniso lokuthi sidinga ukudla kancane futhi sithuthukise ngaphezulu akuyona izindaba ezibuhlungu kakhulu. Kodwa kunezinguquko ezimbalwa ezivela kulolu cwaningo okungase kube usizo uma uzama ukunciphisa.
- Ungakhathaleli indima udokotela wakho angayidlala ekuhambeni kwakho kwesisindo. Udokotela wakho angakusiza ukuba uqonde ukuthi ukulahlekelwa isisindo kungaphuthukisa kanjani impilo yakho . Angakwazi futhi ukuhlinzeka ukusekelwa nokudluliselwa kwezinye izisebenzi ezifana ne-dietitian obhalisiwe ongasiza ukululaza isisindo sakho noma isazi sezempilo sokuziphatha ukuphatha imizwa ethinta ukudla. Ukwesekwa okuvela kudokotela, umhlengikazi noma udokotela wezinhlobo ezibhalisiwe angakusiza ukuba uhlale ushukunyiswe futhi ulandelele lapho kuvela izinselele ezijwayelekile.
- Udinga ukulandelela ama-calories akho. Uma ufuna ukuthola ukulahlekelwa kwekhalori lama-khalori angu-500 ngosuku njengoba kuphakanyiswa isifundo, udinga ukulandelela ukudla kwakho kokudla, ikakhulukazi ekuqaleni kohlelo lwakho. Uma kungenjalo, ngeke wazi ukuthi ufinyelela kulesi sifo njalo. Futhi ukungaguquki kuyisihluthulelo uma uzama ukunciphisa. Ngakho ubala kanjani amakholori? Ezinye ze-dieters zisebenzisa uhlelo lokusebenza lwe-smartphone, kodwa abanye basebenzisa iphephabhuku lephepha ukuhlela ukudla nokurekhoda i-calorie yokudla . Sebenzisa indlela ehamba kahle kuwe. Ekugcineni, ungakwazi ukusika izinombolo bese usebenzisa indlela elula, njengokulawula kwesigaba. Kodwa ukugcina ithrekhi lamakholori ekuqaleni kohlelo lwakho kungenzeka kube usizo
- Khumbula ukuthi ukulahlekelwa isisindo kusho ukushintsha impilo yakho, hhayi nje ukudla kwakho. Uma ushintsha imikhuba yakho yokudla ukuze unciphise , kuhle. Kodwa kudingeka futhi ushintshe isimiso sakho sezinsuku zonke ukuze ufake umsebenzi okwanele wokulahlekelwa isisindo futhi udinga ukuxhuma nabanye ukubhekana nezinguquko zomzwelo nezokuziphatha .
Futhi ekugcineni, awukwazi ukulindela imiphumela emikhulu uma wenza izinguquko ezincane kuphela. Uma ufuna ngempela ukunciphisa umzimba, udinga ukubhekana nemisebenzi emithathu uma ufuna ukubona imiphumela yangempela. Bhalisa ukudla kwakho kwekhalori yansuku zonke, ulinganise ukusebenza kwakho masonto onke futhi uhlale uphendula umqeqeshi wempilo noma omunye ochwepheshe ukuze ufinyelele umgomo wakho wokulahlekelwa kwesisindo futhi ugcine isisindo sibe ngcono.
Izwi elivela
Uma ufuna isisindo sokulahlekelwa isisindo, kungasilingeka ukusebenzisa uhlelo olubukeka olusha noma oluthile. Izinhlelo eziningi zikhangisa ukuthi ungadla noma yini oyifunayo futhi usalinciphisa. Kodwa lolu cwaningo luqinisekisa-futhi ochwepheshe abaningi abanomsoco bayavumelana-ukuthi ukudla okunomsoco, okulawulwa ngekhalori, ukuzivocavoca okunempilo, nokusekelwa ngokomzwelo kuyindlela engcono kakhulu yokulahlekelwa isisindo nokugcinwa kwesisindo esingunaphakade. Sebenza nomhlinzeki wakho wokunakekelwa kwezempilo noma umqeqeshi wokudla okunomsoco wokwakha uhlelo ozizwayo ngakho ngakho uzizwa unesiqiniseko sokunamathela kukho impilo.
Imithombo
I-Wadden TA, i-Butryn ML, i-Hong PS, i-Tsai AG. "Ukwelapha Ukuziphatha Kakhulu Kweziguli Ezibhekene Nezilungiselelo Eziyinhloko Zokunakekela: Isibuyekezo Esihleliwe .." I- JAMA. 2014; 312 (17): 1779-1791.