Izizathu Ezi-10 Awulahlekelwa Isisindo

Uma unenkinga yokuzivocavoca nesisindo sokulahlekelwa kungenzeka ukuthi uthola okuthile okuphazamisayo: Kunzima ukushisa ama-calorie okwanele ngokuzivocavoca ukuze wenze isisindo esiqinile esisisindo sakho.

Eqinisweni, ukusebenza okuphumelela kakhulu ekulahlekeni kwesisindo yizinto ezinzima kakhulu. Lokhu kusebenza ngokuvamile kuhilela ukuzivocavoca okuphezulu okufana nalabo abaqeqeshelwa ukuqeqeshwa kwesikhashana esiphakeme , ukuqeqeshwa kweTabata , kanye nesimo sokumisa umzimba .

Uma ungumuntu omdala wokuzivocavoca, ungase ujabulele lokhu kusebenza njalo. Uma ungenjalo, ungathola noma yikuphi ukuzivocavoca kanzima ukufeza futhi, ekugcineni, lokho kuzothinta ukuthi ulahlekelwe kangakanani.

Yebo, kunzima ukulahlekelwa isisindo ngokuzivocavoca, kodwa kunezinye izinkinga ezingase zime endleleni yakho ngaphandle kokuzibona.

1 - Awuboni Ukulala Okunene

Ukuntula ukulala kungabangela ukuzuza kwesisindo . Omunye ucwaningo olwenziwe ucwaningo lwathola ukuthi abesifazane abalala amahora angu-5 ebusuku babenamathuba amaningi okuba nesisindo kunabesifazane abalala amahora angu-7 ebusuku, isibonelo.

Izizathu? Ochwepheshe bacacisa ukuthi:

• Ukulahlekelwa ubuthongo kungenza uzizwe ulambile, ngisho nalapho ungasekho.
• Ukwehla kokulala kungathinta ukucinwa kwe-cortisol, elinye lamahomoni alawula ukudla.
• Uma ukhathele, ungase weqe ukuzivocavoca noma uvele uhambe kancane, okusho ukuvutha amakholori amancane.

Ukulala ngokwanele kubalulekile uma uzama ukunciphisa isisindo, hhayi ngenxa yokuthi kukuthinta kanjani ngokomzimba, kodwa nangokwengqondo. Ukwehla kokulala kukukwenza ube ne-cranky, udideke, futhi kungakwenza uzizwe ucindezelekile noma uthukuthele.

Amathiphu okulala okungcono

Ukulala ubusuku obuhle kungabandakanya ukushintsha ezinye zezenzo zakho. Ezinye imibono:

• Vuka uphinde ulale ngesikhathi esifanayo usuku ngalunye, ngisho nangezimpelasonto.
• Qinisekisa ukuthi indawo yakho yokulala ikhululekile futhi ithule.
• Zama imikhosi efanayo yokulala njengesikebhe esishisayo noma isikhathi ukubhala izinkathazo zakho.
• Gwema ukuvuselela okufana ne-caffeine noma i-nicotine amahora ambalwa ngaphambi kokulala.

Yenza izinga elihle lokulala libheke phambili futhi ungase ubone ukulahlekelwa kwesisindo.

2 - Usuke Ucindezelekile kakhulu

Ukucindezeleka nokuzuza kwesisindo, noma ukuntuleka kwesisindo kuyahambisana. Yize ungase ungaqapheli, ukucindezelwa njalo kunemiphumela elandelayo:

• Njengokulahlwa kokulala, ukucindezeleka ngokweqile kwandisa ukwenziwa kwe-cortisol. Lokhu akukwenzeki nje ukuthi ukwandisa ukudla, kungabangela ukugcinwa kwamanoni engeziwe ngaphezu kwe-abs.
• Ukufisa ukudla okuphezulu ushukela namafutha, ukudla okunethezeka okwenza sizizwe singcono.
• Ukusebenza kwe-skipping ngoba nje uzizwa ucindezelwe kakhulu ukuze usebenzise umzimba.

Amathiphu Okubhekana Nokucindezeleka

Uma unenkinga yokucindezeleka okungapheli, kungase kube nezinkinga ezijulile ezizoxazululwa ngezinqubo ezimbalwa zokuphumula. Kodwa-ke, ukuthatha isikhathi esifushane usuku lonke ukuhlola ngokucophelela nawe futhi ukunciphisa amazinga okucindezeleka kwakho kungenza umehluko.

• Sebenza ngokuhlala uzolile - Ngokuvamile lapho imizwa yethu iphuma ekulawuleni ukuthi sivame ukuyeka ukuzinakekela futhi sizame ukulungisa inkinga ngokudla noma utshwala. Ukusebenza ekunciphiseni phansi futhi ukucabanga ngempela ngesimo yisinyathelo sokuqala sokufunda indlela yokubhekana nokucindezeleka.
• Zama ukuzindla - Ukutadisha okushicilelwe ekudleni ukudlala kutholakale ukuthi ukuzindla okucabangayo kunganciphisa ukudla okudliwayo futhi kungasiza ekunciphiseni ukudla okungokomzwelo.
• Ukuzivocavoca - Ungase uzizwe sengathi ukuzivocavoca kuyinto into yokugcina ofuna ukuyenza, kodwa ingakunika ukucindezeleka okusheshayo. Ngisho nje ukuhamba ngaphandle kunganciphisa ukucindezeleka nokucindezeleka.
• Ukuphefumula - Ukuqeda phansi akudingeki kuthathe isikhathi esiningi. Ukuvala amehlo akho nokuthatha umoya ojulile kuzokuthulisa ngokushesha.

3 - Udla kakhulu kakhulu

Esinye sezici ezibaluleke kakhulu ekulahlekelweni kwesisindo ukuthi zingaki ama-kilojoule odlayo ngokukhamba kwamazinga amakholori oshisayo . Ngisho noma ucabanga ukuthi uhle kakhulu ekudleni kwakho, kulula ukuphawula ukuthi mangaki ama-kilojoule odlayo ngempela.

Lokhu kungase kubonakale kusobala, kodwa ngaphandle kokuthi ulandela amakholori akho ngosuku ngalunye, kungenzeka ukuthi udla okungaphezu kwalokho ocabanga ngakho. Eqinisweni, ucwaningo luye lwabona ukuthi iningi lethu lingaqapheli ukuthi sidla kangakanani, ikakhulukazi uma sidla.

Elinye iphepha lokucwaninga elanyatheliswa kuyi- Journal of the American Medical Association lisho isifundo lapho amaphesenti angu-99 abantu abadala abangaphezu kuka-190 egcizelela amakholori ekudleni okuphezulu kwe-caloric.

Isibonelo, uma uhlola i-fettuccine alfredo noma i-fajitas yenkukhu, abahlanganyeli bavame ukuphawula amakholori ngo-463 kuya ku-956, umehluko omkhulu futhi ongathinta kalula imigomo yakho yokulahlekelwa isisindo .

Ukuhlola ngokucophelela kokudla kwakho kuyindlela kuphela yokukwazi ukuthi udla kangakanani.

Amathiphu Wokuhlanza Ukudla Kwakho

1. Thola ukuthi mangaki ama- khalori owudingayo - Funda ukuthi ungabala kanjani ama-kilojoule umzimba wakho okudingeka ulahlekelwe isisindo, noma usebenzise i-calculator ye-intanethi njengalezansi.
2. Gcina idayari yokudla - Idayari yokudla ingenza umehluko omkhulu ekulahlekelweni kwesisindo. Ukuwubhala phansi kwenza ukuba uthembeke ngokudla kwakho. Ungasebenzisa i-notebook yakho noma uhlelo lokulandelela inthanethi, njenge-My Food Diary. Gcina ledayari nsuku zonke okungenani ngeviki, kube ngokucacile ngangokunokwenzeka: Linganisa izingxenye zakho , funda amalebula okudla noma ufinyelele ulwazi lokudla okunomsoco uma udla ngaphandle.
3. Hlaziya ukudla kwakho - amawebusayithi wokulandelela ku-intanethi azovame ukukunikeza ukubuka kabanzi ukuthi mangaki amakholori odlayo kanye nokwehla kwezakhi ezahlukene. Ungakwazi futhi ukulungisa iso lakho ekuhloleni kwakho futhi ufune izindlela zokusika amakholori. Ungadla ngaphandle kancane? Thola okunye okunempilo okunye kokudla kwakho okuyisisekelo okufana ne-yogurt, isinkwa, ushizi nama-chips? Thola ezintsha, zokupheka ezinempilo ? Ungase ucabange nokuthi usebenza nomuntu obhalisiwe we-dietician ongenza izincomo eziqondile.

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Uma ufuna indlela ehlelekile, ungafunda futhi ngokudla okulula okumele ulandele ukulahlekelwa isisindo . Khumbula ukuthi kufanele uqhubeke nokugcina idayari yokudla ukuze uhlale endleleni. Abalahlekelwa isisindo abaphumelelayo baqapha njalo kokubili imikhuba yabo yokudla nesisindo sokugwema ukuthola isisindo. Kungase kubonakale njengengozi kodwa, uma ufuna ngempela ukunciphisa umzimba , kuwufanele umzamo.

Enye inkinga i- metabolism , engayenza uma ukhula uma ungalondolozi ubuningi bomzimba wakho. Ezinye izilinganiso zibonisa ukuthi umsila wemisipha uyanciphisa cishe amaphesenti angu-4 njalo eminyakeni eyishumi kusukela eminyakeni yobudala engu-25 kuya ku-50. Uma usadla inani elifanayo lamakhalori njengoba ukugwedla kwe-metabolism yakho kwehla, isisindo sakho singase siphume ngokuhamba kwesikhathi. Qala ukuzivocavoca nokuphakamisa izisindo manje ukuze ugcine umzimba wakho uhlolwe.

4 - Awuhambisani Nokuzivocavoca

Ukuzivocavoca okunye okubalulekile ekulahlekeni kwesisindo, kanye namazinga akho omsebenzi wansuku zonke, kodwa kunzima ukwazi ukuthi wenza umsebenzi osebenza kahle noma uvutha amakholori anele. Qala ngokubheka uhlelo lwakho jikelele ukuze uthole umqondo wokuthi usebenzise kangakanani nokuthi udinge ngempela .

Ukuze ulahlekelwe isisindo, ochwepheshe bavame ukuncoma imizuzu engu-60-90 yokuzivocavoca usuku ngalunye. Uma wenza ukusebenza okuphezulu, leyo nombolo iwa phansi kuze kube ngu-30 imizuzu. Uma ungasondelene nalokho, lokhu kukunika indawo ozoyiqala.

Lokhu akusho ukuthi kufanele uqale ukusebenza amahora amabili ngosuku. Eqinisweni, lokho kuwumqondo omubi uma ungasetshenzisiwe kulelozinga lokuzikhandla futhi kungaholela ekulimaleni , ukushisa noma ukuqeqesha . Okusho ukuthi wudinga ukwenza isinqumo esibaluleke kakhulu:

1. Noma ngabe udinga ukwandisa isikhathi sakho sokuzivocavoca nokuqina ukufanisa imigomo yakho yokulahlekelwa isisindo, noma
2. Udinga ukushintsha imigomo yakho yokulahlekelwa isisindo ukufanisa lokho okwenza empeleni.

Ungakhohlwa, akukhona nje ngokuzivocavoca okuhleliwe. Ukusebenza ngaphandle kwehora akukhiphi ukuhlala kwamahora angu-8 noma angu-9 ehleli (into esiningi kithi).

Ngaphezu kokuzivocavoca, zama ukusebenza ngokusemandleni akho: Thatha amakhefu avamile kusuka kukhompyutheni, uhambe ngezinyawo uma kunokwenzeka, welula, uvale i-pedometer ukubona ukuthi zingaki izinyathelo ezingaphezulu ongangena kuzo, ukunciphisa isikhathi sakho se-TV, njll. uchitha amahora angaphezu kuka-8 ehlezi , okungaba isizathu esisodwa ukuthi unenkinga yokulahlekelwa isisindo.

Uma uthola ukusebenza kwakho ukushaya noma ukulahlekelwa lawa macebiso kungakusiza uhlale endleleni.

Amathiphu Okubambisana Nokuzivocavoca

• Zama ukusebenza ekuseni ngaphambi kokucindezeleka kosuku.
• Thola imisebenzi oyithandayo ukwenza, ngisho noma bengalandeli izinkambiso zomsebenzi wendabuko. Qala ngalokho okuthandayo futhi wakhe uhlelo oluzungeze lokho. Uma wenza ngokwengeziwe, nakakhulu uzofuna ukwenza izinto ezintsha.
• Qalisa ukusebenza kwakho ohlelweni lwakho lwamanje kunokuba ushintshe isimiso sakho sonke ukuze uvumelane nokusebenza kwakho. Ngisho noma ukusebenza kwakho kungamaminithi angu- 10 kuphela, lokho kungaphezu kwalokho okwenze ngaphambilini.

Ungabi nomuzwa wokuthi kufanele ulandele imithetho yokuzivocavoca ukuze ubale. Vele uqale ukwenza okuthile futhi uziphikisele ukwenza okuthile nsuku zonke, kungakhathaliseki ukuthi ude kangakanani noma ukuthi ufushane kangakanani.

5 - Uyalivinjisa ngezimpelasonto

Ukuba nokuphatha okwezinye izikhathi kuhle, kepha uma uthola kahle kakhulu phakathi nesonto ukuzondla kuphela ngezimpelasonto, ungase ulimaze imigomo yakho yokulahlekelwa isisindo.

Ukuze ulahlekelwe isisindo esisodwa samafutha ngesonto elilodwa, kuzodingeka usike ama-khalori angu-500 ngokudla kanye / noma ukuzivocavoca izinsuku ezingu-7. Uma ulandela lokho kuphela izinsuku ezingu-5, bese udla ngendlela engaphezulu komkhawulo wakho we-2 olandelayo, uthatha izinyathelo ezimbili phambili nesinyathelo esisodwa emuva.

Ubuqili ukuhlela izi-indulgences zakho ukuze ukwazi ukuzijabulisa ngenkathi uhlala ethrekhi nemigomo yakho yokulahlekelwa isisindo.

Amathiphu we-Weekend ephilile

• Gwema i-free-for-all weekend - Kunalokho, khetha okukodwa noma ezimbili ukujabulela nokuqhubeka nokudla okunempilo isikhathi sonke.
• Gwema ukuzivuza ngokudla - Uma udla ukudla okunempilo ngesonto lonke, kungokwemvelo ukufuna ukuzikhokhela nge-yummy treat. Ukucabanga okunjalo kungakubuyisela emuva. Esikhundleni sokudla, zizitholele nge-calorie-free treat - uhambo oluya kuma-movie, ukusikhipha noma izicathulo ezintsha.
• Hlala uthuthela - Uma uthanda ukuphumula ngezimpelasonto, kungani ungenzi ukuhlala kwakho kusebenza ngokwengeziwe? Sebenzisa isikhathi uthatha uhambo olude nomndeni wakho noma uphonsa ibhola ngemuva. Akudingeki ukuthi kwenziwe ukuvivinya umzimba ukuze ubale.
• Hlela ukuzijabulisa - Uma uthanda ukuzithoba kancane ngempelasonto, cwangcisa ukuphatha kwakho ekudleni kwakho nokuzivocavoca. Uma ufuna i-pizza, dla ukudla kwasemini futhi mhlawumbe wenze umsebenzi omncane kakhulu. Ngaleyo ndlela ungakwazi ukujabulela ngempela ukuthatha okuthandayo.

6 - Awuzizinikele Ngesikhathi Esanele Ukubona Imiphumela

Lokhu kungase kuzwakale kungaqondakali, kodwa ngenxa yokuthi awuphuzi isisindo akusho ukuthi awutholi imiphumela. Ngokuvamile, imiphumela esiyilindele isekelwe kokukodwa: Isilinganiso. Uma ingahambisani, sinquma ukuthi sihlulekile kungakhathaliseki okwenzekayo ngaphakathi nangaphandle kwemizimba yethu.

Yengeza kulokho ukuthi kunezici eziningi ezithinta ukulahlekelwa kwesisindo, futhi, futhi, ngeke zilinganiswe njalo noma zilandelwe ngamathuluzi esinakho. Ngalowo mqondo, umzimba wakho ungase wenze izinguquko ezingenakulinganiswa okwamanje ngesilinganiso noma nge-tape isilinganiso.

Thatha isikhathi sokuthola ukuthi ungumuntu onengqondo ngokulahlekelwa isisindo ngokuzibuza le mibuzo ebalulekile:

• Ingabe imigomo yami yokulahlekelwa isisindo ingokoqobo? Ochwepheshe bayavuma ukuthi umgomo wokulahlekelwa kwesisindo sangempela ukugxila ekulahlekelweni mayelana .5 kuya ku-2 amakhilogremu ngesonto. Noma ngaphezulu kunalokho futhi kuzodingeka unciphise ama-calorie akho aphansi kangaka, angase angabi esimeme.
• Ingabe ngibona imiphumela? Khohlwa ngesilinganiso bese unquma ukuthi kunezinye izinguquko ezenzekayo ezingase zibonise ukuthi uhamba ngendlela efanele:
  • Ukulahlekelwa amasentimitha, ngisho noma ungalahlekelwa isisindo .
  • Izambatho zakho zihambisana ngokuhlukile.
  • Uhlehlisa phansi endaweni ethile - Ungase ubone njengokuhluleka uma ulahlekelwa isisindo, kodwa hhayi ezindaweni ongathanda kuzo. Mhlawumbe ufuna ukulahlekelwa amafutha phezu kwe- abs yakho noma amathanga , kodwa esikhundleni salokho, ubona ukwehla kwesisindo kusuka ezindaweni ongathanda ukuzenza ngendlela abahlala ngayo noma ezindaweni ongazinandaba nazo. Asikwazi ukukhetha ukuthi amafutha avelaphi, futhi ngenxa yokuthi ayifuni ngokusho okulindelekile akusho ukuthi akukwenzeka. Naka zonke izinguquko emzimbeni wakho futhi ungathola ukuthi uthola imiphumela ngempela.
• Ngabe nginike isikhathi esanele sokubona imiphumela? Ngokuvamile kuthatha izinyanga ezintathu noma ngaphezulu ukuze ubone izinguquko ezibalulekile futhi, kubantu abaningi, kungathatha isikhathi eside. Ukwenza izinguquko zendlela yokuphila kungaba yinselele futhi sinezinkinobho ezimbalwa ngaphambi kokuba sihambisane kakhulu. Futhi, khumbula ukuthi le nqubo ayisoloko ihambisana. Ngaphandle kokuba uphelele amaphesenti angu-100 ngesikhathi sakho nokudla kwakho nokuzivocavoca, ngeke ulahlekelwe isisindo ngesilinganiso esifanayo kusukela ngesonto kuya kwesonto. Kuthatha iminyaka eminingi imikhuba emibi ukuze ube nesisindo, ngakho-ke lindela ukuchitha isikhathi esingaphezu kwamasonto ambalwa ukulungisa lezo zindlela futhi uthathe isisindo.
• Zikhona yini ezinye izinzuzo engizithola ngaphesheya kwesilinganiso? Imiphumela ayibonisi nje kuphela esikalini - Ibonakala engqondweni nasemzimbeni wakho . Ingabe uthola noma yini enye ngaphandle komsebenzi wakho nesisindo sokulahlekelwa? Ingabe uzizwa ungcono? Ulale kangcono? Uzwa unamandla? Yenza uhlu bese ubuyela emuva uma uzizwa udangele.

Uma ungayitholi imiphumela oyilindele, kubalulekile ukuthola ukuthi kungenxa yento oyenzayo (noma ungenzi) noma uma kungenxa yokuthi ulindele okuthile umzimba wakho awukwazi ukuwuthumela. Uma unenkinga, cabanga ukuqasha umqeqeshi womuntu siqu ongakusiza ukuthi ubeke imigomo engokoqobo.

7 - Unesimo sezokwelashwa

Uma ungeke ulahlekelwe isisindo naphezu kokuzivocavoca nokushintsha ukudla kwakho, cishe ucasuke, udangele futhi mhlawumbe ucindezelekile.

Ukulahlekelwa kwesisindo kuyinkimbinkimbi ehlanganisa izinto ezihlukahlukene esizilawulayo, ezifana nokudla, ukuzivocavoca, amazinga omsebenzi, ukucindezeleka kanye nemikhuba yokulala kanye nezinye esingakwazi ukuzilawula, njengezakhi zobulili , ubulili , amahomoni, uhlobo lobudala kanye nomzimba.

Ngakho-ke, uqalaphi uma ungalahlekelwa isisindo? Isinyathelo sokuqala ukubona udokotela wakho ukuba aphumelele noma yiziphi izimo zezokwelapha. Lokhu kubaluleke kakhulu uma ucabanga ukuthi wenza konke okulungile futhi awubonanga noma yikuphi ushintsho nhlobo esikalini noma emzimbeni wakho emva kwezinyanga ezimbalwa (noma, nakakhulu, uthola isisindo esingenasisekelo ).

Ezinye izinkinga zempilo kanye nemithi ejwayelekile ingabangela ukuzuza kwesisindo, kuhlanganise:

• Ezinye izimo ze -roid
• Ezinye imithi yesifo sikashukela
• Corticosteroids
• Amanye ama-anti-depressants, kuhlanganise no-Prozac no-Zoloft
• Beta-Blockers for high blood pressure
• Amanye ama-antipsychotics nama-anticonvulsants

Uma ukhona kulezi zidakamizwa, khuluma nodokotela wakho ngemiphumela emibi kanye nabangena esikhundleni, uma lokho kuyindlela yakho.

Uma kungenjalo, ukwazi imiphumela emibi yalokho okuthathayo kukusiza ukuthi usebenze ngokwengeziwe ngesimo sakho. Kungase kudingeke usebenze kanzima ukuze ulahlekelwe isisindo futhi uqaphele ngokudla kwakho.

Gcina idayari yokudla, uhlole izinguquko esisisindo sakho, futhi uvumele udokotela wakho wazi uma uthola amakhilogremu angu-5 enyangeni ngaphandle kokushintsha kokudla kwakho noma ukuzivocavoca.

8 - Ushaye i-Plateau

Cishe wonke umuntu ufinyelela esitokisini sokulahlekelwa kwesisindo ngesikhathi esithile. Njengoba umzimba wakho uvumelanisa nokusebenza kwakho, kusebenza kahle futhi, ngakho-ke, awusebenzisi ama-calories amaningi okwenzayo.

Ungathola ukuthi emva kokulahlekelwa kwesisindo sokuqala, intuthuko yakho izophuza futhi igcine ekugcineni. Ezinye izizathu ezivamile zezinhlaka zihlanganisa:

• Ukwenza okufanayo - Umzimba wakho udinga ukuba inselele ukuba uthuthuke, ngakho qiniseka ukuthi ushintsha ingxenye ethile yohlelo lwakho njalo emavikini angu-4-6.
• Ukungadli okoloriki okwanele - Uma umzimba wakho ungenayo uphethiloli okwanele ukusekela izinga lakho lomsebenzi, ungakwazi ngempela ukuyeka ukulahlekelwa isisindo.
• Ukweqa ngokweqile - Uma usebenzisa i-muc h kakhulu , umzimba ngezinye izikhathi uphendula ngokunciphisa inani lamakholori owashisayo phakathi nosuku lwakho lonke.

Amathiphu Wokuqeda I-Plateau Esidlule

• Gcina ikhalenda yokuzivocavoca uphinde ulandele ukusebenza kwakho. Ngokwenza lokhu, uzobona uma wenza umsebenzi ofanayo namasonto ekupheleni, okungaholela enqabeni.
• Zama okuthile okungafani okungenani ngosuku olulodwa ngesonto - Hamba ibhayisikili elimilayo noma sebenzisa umshini wokugwedla esikhundleni se-cardio yakho evamile, isibonelo, noma zama isigaba esisha somzimba. Noma yini entsha ingasuka umzimba wakho ekulahlekeni kwesisindo.
• Phakamisa izisindo - Uma ungaphakamisi izisindo, ukuqala uhlelo oluyisisekelo kwezinsuku ezimbili kuya kwezingu-3 ngeviki kungakusiza ngempela ukuguqula umzimba wakho bese ukukhipha up.
• Shintsha imvamisa yakho, amandla, ubude noma uhlobo lokuzivocavoca - Isimiso se- FITT sichaza izakhi ezahlukene ongazisebenzisa ukuze ushintshe ukusebenza kwakho nomzimba wakho. Zama ukungeza olunye usuku lokuzivocavoca, ukusebenza isikhathi eside noma ukwandisa ukuqina komsebenzi owodwa noma ngaphezulu kokusebenza kwakho.
• Zama ukuqeqeshwa kwesikhashana - Ngokuqeqeshwa kwesikhashana , ukusebenza kwakho kunganciphisa, kodwa uzosebenza kanzima ngezikhathi ezincane phakathi nokuzivocavoca. Lokhu kungase kube ushintsho oludinga ukushaya leli phepha.

9 - Awudingi Ukulahlekelwa Isisindo

Naphezu kwalokho ozwayo ezindabeni noma ufunde kumagazini abathandwayo, akubona sonke esidinga ukunciphisa umzimba. Eqinisweni, abaningi bethu banemiqondo engenangqondo yokuthi isisindo esinempilo nesimo somzimba siyini. Sonke sinemiqondo ehlukene futhi, nakuba singenza izinguquko emizimbeni yethu, singathuthukisa kuphela emzimbeni esinayo - singawaguquli emzimbeni womunye umuntu.

Zama le nselele: Thatha zonke izizathu ofuna ukulahlekelwa isisindo ezingenakho ukukwenza ukuthi ubheka kanjani.

Manje, bheka okushiywe ... ingabe kukhona ezinye izizathu okudingeka uzitholele isisindo? Ingabe usengozini yezokwelapha ezifana nesifo sikashukela noma isifo senhliziyo? Ingabe i- BMI yakho kuhlu olungenampilo? Ingabe ungaphakathi kwesigaba sakho sesisindo esihle?

Uma usengozini, ukulahlekelwa isisindo kungabalulekile ukuhlala uphilile. Kodwa, uma usondelene kakhulu nomgomo wakho futhi ungabonakali ukulahla lezo zakhilogremu ezimbalwa zokugcina, zibuze ukuthi ngempela udinga ukulahlekelwa yini. Kungabe kungenzeka ukuthi ujabule ngesisindo sakho samanje?

Amathiphu Okumukela Umzimba Wakho

• Shintsha indlela ocabanga ngayo ngomzimba wakho - Ukucabanga okungcolile kungasikhohlisa ekukholweni ngezinto ezithandekayo. Akekho kithi ophelele, kodwa ukugxila kokuhle kunokubi kungendlela eyodwa elula yokuzizwa kangcono ngawe.
• Sebenzisa emzimbeni wakho - Uyayithokozisa umzimba wakho noma ungabe ubheka ngaphezulu amaphutha akho? Thatha isikhathi sokugxila esithombeni sakho somzimba futhi ufunde ukuthi ungabheka kanjani ekukhanyeni okusha.
• Zizwa kangcono okwamanje - Ngezinye izikhathi, ukuzwa amafutha kungasenza senze amahloni futhi sibe namahloni. Thola izindlela zokuzizwa ungcono njengamanje ukuze ungangeni kulolo lwazi oluphansi.

> Imithombo:

> Mullington JM, Haack M, Toth M, Serrador JM, Meier-Ewert HK. I-Cardiovascular, Inflammatory, kanye Nemiphumela yeMetabolic yokuKhulelwa Kwokulala. Intuthuko Ezifo Zezinhliziyo . 2009; 51 (4): 294-302. doi: 10.1016 / j.pcad.2008.10.003.

> Torres SJ, manje u-Nowson CA. Ubuhlobo phakathi kokucindezeleka, ukuziphatha kokudla, nokukhuluphala. Ukudla okunomsoco . 2007; 23 (11-12): 887-894. i-doi: 10.1016 / j.