Ezweni lokulahlekelwa isisindo, ngokuvamile uzizwa sengathi kunezigaba ezimbili ezihlukene zokulahlekelwa kwesisindo ? Enye lapho ulahlekelwa isisindo bese uthola lapho uthola khona konke.
Uma uzizwa ngaleyo ndlela, uhlala enkampanini enhle. Abaningi bethu baye balahlekelwa ngesisindo ngesikhathi esisodwa (abanye bethu, izikhathi eziningi), kodwa umzabalazo omkhulu ukuwuqeda.
Azikho izinombolo eziqondile ukuthi bangaki abantu ababa nesisindo, kodwa ukulinganisela okunye kubonisa ukuthi kunoma yikuphi okuvela kuma-80% ukuya kuma-95 amaphesenti angaphezulu.
Kunezinto ezisebenza ngokumelene nathi uma kuziwa ekulondolozeni ukulahlekelwa isisindo, ezinye zazo esingakwazi ukuzilawula, ezifana nobudala bethu, ubulili, kanye nezakhi zofuzo kanye nabanye esingakwazi, njengokuthi sichitha isikhathi esingakanani sihlezi nxazonke, lokho esikudlayo nokuthi singakanani ukuzivocavoca. Kungakhathaliseki ukuthi yikuphi, ukwazi ukuthi yini ekulondolozwe ngemuva kokuthi ulahlekelwe isisindo kungakusiza ugcine kahle.
Ngaphandle kwe-Weight Loss
Sivame ukugxila amandla amaningi ekulahlekelweni kwesisindo, asilungele ngokuphelele okwenzekayo uma silahlekelwa ngempela.
Sivame ukukholelwa ukuthi, uma silahlekelwa isisindo, sisekhaya mahhala. Ekugcineni singabuyela empilweni "evamile", impilo engabandakanyi ukuqapha zonke izinyosi, ukubuka ubukhulu bezinhlelo nokwenza izinto zokuzivocavoca.
Iqiniso liwukuthi, kufanele wenze okungenani inani elifanayo lomsebenzi ukuze ugcine ukulahlekelwa kwesisindo sakho njengoba wenza ukulahlekelwa okokuqala, mhlawumbe ngisho nangaphezulu.
Ukwazi lokho, nokuqonda izici ezingabangela ukuba isisindo siphindwe, kungakusiza ukuthi umise umjikelezo okuhle.
Okwenza Uphinde Uthole Isisindo
1. Ukudliwa okungenangqondo kanye nezinhlelo zokuzivocavoca
Esinye isizathu esiyinhloko sokuthi sibuye sisindiswe ngoba, ngokuzama ukunciphisa umzimba, sivame ukulandela ukudla okungaqondakali okungapheli isikhathi eside.
Kungaba yindlela yokudla yefad (njenge- Master Cleanse ), noma into efana ne-South South Diet noma enye inguqulo ephansi yokudla.
Lezi zindlela zokudla ngokuvamile zivimbela wonke amaqembu okudla. Akukhona nje ukuthi lokho kungcolile, cishe akunakwenzeka ukulandela okungaphezu kwesikhathi esifushane.
Uma nje ukhawulela okuthile, ungathola ukuthi umzimba wakho uqala ukulangazelela leyo nto. Lelo hlobo lento yilokho okungaqeda ngokushesha ukudla.
Uma ungeza ohlelweni lokuzivocavoca olungenangqondo, tshela ukuphuma ekuzivocavoca okuncane kakhulu kuya ezinsukwini eziyisikhombisa endaweni yokuzivocavoca, kulula ukubona ukuthi kungani ukuphindwa kwesisindo kuvamile.
Ngenkathi ungase ulahlekelwe isisindo ekuqaleni, lezi zinhlelo zokudla ngokweqile kanye nezinhlelo zokuzivocavoca zidinga izinguquko ezinkulu kangaka ongazilandela nje isikhathi esifushane.
Ngokuvimbela lokho okudlayo futhi usebenze njengobuqili, ungase ulahlekelwe isisindo kodwa ungafundi ukuthi ungashintsha kanjani imikhuba yakho. Ukulahlekelwa isisindo ngokushesha kungabuye kube nemiphumela emibi engafanele njengale:
- Izinkinga zomzimba - Ukulahlekelwa isisindo esiningi ngokushesha kungabangela isizungu, ukukhathala, ikhanda, ukuqotshwa, ama-gallstones futhi, kwabanye, isikhumba esikude esingadinga ukuhlinzwa. Lokho kuhlangothini olwedlulele kakhulu lokulahlekelwa isisindo. Uma ubambelela nge-1-2 amakhilogremu ngesonto, ngeke ukwazi ukubhekana nalezi zinkinga.
- Ukulahleka kwemisipha - Uma ulahlekelwa isisindo masinyane, ikakhulukazi uma udla ngaphandle kokuzivocavoca, awugcini nje ukulahlekelwa amafutha, ulahlekelwa isisindo kanye. Lokhu akugcini nje ukunciphisa umzimba wakho, okwenza kube nokuzuza okungaphezu kwesisindo, ungagcina unamafutha amaningi omzimba ngemva kokusinda kwesisindo, okushiya kakhulu kunakho ngaphambili.
- Usizi - Ukudla okuningi kunqanda kakhulu, usika wonke amaqembu okudla, okushiya uzizwa ulambile futhi unqatshiwe. Ukuzivocavoca ekuzivocavoca umzimba ngokweqile ngaphandle kokuqinisa kancane kancane amandla nokuqina kukushiya ukhathazekile, ukhathele futhi ushisiwe . Ukuphila akujabulisi kakhulu uma unzima, ulambile, futhi ukhathele sonke isikhathi.
Ukuthatha Ukuphumula
Uma ufuna ukulahleka kwesisindo eside, udinga ushintsho lwesikhathi eside ... ukuguqula indlela yokuphila . Ukuguqula imikhuba yokuphila yonke kuthatha isikhathi futhi kudinga ukufunda amakhono amasha nemikhuba emisha, into engenzeki ebusuku.
Kufanele ufunde indlela yokuzivocavoca: Yikuphi okuthakazelisayo, okungakanani ongayisingatha, ukuthi ungayifaka kanjani esimisweni sakho nokuthi ungahlala kanjani ushukunyiswa nsuku zonke.
Kumele ufunde ukuthi ungenza kanjani umkhuba wakho wokuzivivinya umzimba .
Kumele futhi ufunde ukuthi ungadla kanjani - Indlela yokuqapha izingxenye zakho, ukugwema ukudla okungokomzwelo nokuthi mangaki amakhalori owudinga . Konke lokhu ngenkathi usaqhubeka nokujabulela ukuphila ngaphandle kwemingcele eminingi kakhulu.
Ngaphandle kokuzivocavoca nokudla, kunezinye izingqinamba ongase udingeke ukubhekana nazo ezifaka isandla ekwenzeni isisindo somzimba njengokucindezeleka nokuntuleka kokulala.
Noma kunjalo, into ebaluleke kunazo zonke okumele ufunde yindlela yokulahlekelwa isisindo kancane kancane. Akuyona nje izingxenye zomzimba zokudla nokuzivocavoca, kodwa izici zengqondo kanye.
Abaningi bethu bafuna ukubona izinguquko ezisheshayo esikalini kodwa, ukulahleka kwesisindo kancane kusho amasonto noma izinyanga ngaphambi kokubona izinguquko ezinkulu. Ukufunda ukulahlekelwa isisindo kancane kusho:
- Ukukhohlwa mayelana nokulahleka kwesisindo - Kuzwakala kungenakuphikisa, kodwa enye yezindlela ezinhle kakhulu zokulahlekelwa isisindo ukukhohlwa ngokulahlekelwa isisindo. Esikhundleni sokubuza, "Ngangilahleka kangakanani leli sonto?" kungokubuza, "Ngithole ukuqeqeshwa okungakanani kuleli sonto? Ngangikhathalela yini ngokudla kwami isikhathi esiningi?" Uma ukwazi ukwenza lokho, ukulahlekelwa isisindo kuzokwenzeka.
- Ukufunda Ukujabulela Ukudla Okunempilo Nokuzivocavoca - Kwabaningi bethu, amagama 'ukudla okunempilo' kanye 'nokuzivocavoca' akukhuthazi noma yiluphi uhlobo lokuthakazelisa. Kodwa-ke, njengoba uqhuba zombili lezi zakhono, uqala ukuzizwa uhle, okuhamba phambili ekukugqugquzela ukuba uqhubeke. Khumbula izinzuzo zalokho okwenzayo nokuthi ukulahlekelwa isisindo kungomunye wabo.
2. Ukulahlekelwa Isisindo - I-Energy Gap
Into ehle kakhulu mayelana nokulahlekelwa isisindo ukuthi, uma nje uqala ukulahlekelwa, umzimba wakho ngokungazelelwe ufuna ukubuyela emuva.
Njengoba ulahlekelwa isisindo, umzimba wakho awudingi ama-khalori amaningi njengakuqala kodwa, ngoba iningi lethu, into engavamile nokukhathazeka kwenzeka - Sifuna ukudla okuningi.
Njengomama okhukhumezayo ohamba ngokudla, ethi "Yidla! Yidla!" Umzimba wakho awuthandi ukulahlekelwa isisindo. Awukwazi ukutshela umehluko phakathi kokudla noma ukushaywa yindlala futhi ngokushesha ungena esimweni sokuzivikela, unciphisa umzimba wakho kuze kube ngu-15% futhi uvuse isifiso sakho sokulondoloza amafutha.
Ngaphezulu kwalokho, uma ulahlekelwa isisindo, umzimba wakho udinga amakholori ambalwa ukuze uhlale uqobo, udala lokho ochwepheshe ababiza ngokuthi 'igebe lamandla.'
Balinganisa ukuthi igebe lamandla esiyidingayo ukuze silondoloze isisindo somzimba singaba ama-khalori angu-200 ngosuku umuntu ozama ukulahlekelwa ngu-10% wesisindo somzimba wakhe. Leligebe lamandla lincane kubantu abazama ukugwema ukuzuza isisindo, cishe amakholori angu-100 ngosuku. Uma ungagcini lelo gagsi lamandla elihamba nsuku zonke, isisindo ekugcineni sibuyele emuva.
Ukwenza Ukuthula NeGap Energy
- Ukuzivocavoca - Ukuzivikela kwenombolo yakho ngokumelene nokuthambekela kwemvelo komzimba wakho ukugcina isisindo kungukuzivocavoca. Akusho nje ukushisa uketshezi, futhi kuyanciphisa isifiso somzimba wakho wokuthola isisindo. Abacwaningi abaqondi zonke izindlela ezivela kulokhu, kodwa bakholelwa ukuthi ukusebenza ngaphandle kungakhuthaza umzimba ukuba uzwele kakhulu ku- leptin (i-hormone elawula ukudla) ngakho awuzizwa ulambile. Ucwaningo olulodwa, olwanyatheliswa kuyi- American Journal of Physiology , lubonise ukuthi ukuzivocavoca kwehlisa isisindo sokuphindaphinda kwamagundane kanti enye, eyanyatheliswa kuyi- Journal of American College of Nutrition ithola ukuthi, phakathi kwama-dieter angaphezu kuka-100 abasebenzisa, 44% babike ukuthi badla kancane emva kokuzivocavoca.
- Qalisa kabusha amakholori akho - Njengoba ulahlekelwa isisindo, qiniseka ukuthi ubuyekeze ukuthi mangaki amakhalori owudinga. Isisindo esiningi olahlekelwayo, amakhilogremu ambalwa umzimba wakho adinga ukuzigcina uqobo kanye nokulandelela okungakusiza ugcine igebe lezamandla oyidingayo ukuze ugcine ukulahlekelwa kwesisindo.
- Hamba ngamakholori enetha ngesikhathi sokusebenza - Uma ubala ukuthi mangaki amakholori owashisayo ngesikhathi sokuvivinya umzimba , qiniseka ukuthi ususa inani lama-calories owawuyoshisa uma ungazange usebenzise ukuze uthole inombolo enembile kakhulu. Isibonelo, uma ushisa amakholori angu-300 ngesikhathi sokugijima kwemaminithi angu-30, uzokhipha inani lama-calories owawuzoshisa uhlezi (isib., Cishe ama-calories angu-20-40).
- Gwema ukukhokhela ukusebenza kwakho - Enye indlela esizihlakulela ngayo ngaphandle kokuqaphela ukuthi ukubuyisela ukusebenza. Lokhu kungase kusho ukuphumula okungaphezu kwalokho ovame ukukudla noma ukudla okuningi ngoba ucabanga ukuthi uyayifanele emva kokuzivocavoca. Namathela emisebenzini yakho yokudla njalo nemisebenzi ukugcina igebe lamandla lihamba.
3. Indlela yokuphila yokuzidela
Esinye isazi esaziwayo sesisindo sibuyele ubuhlobo bakho ne-TV yakho, ikhompiyutha, imoto, nezinye izinto zobuchwepheshe ezithintekayo ezisikhuthaza ukuba sihlale amahora ngesikhathi.
Ukuhlala kungaba empeleni kuvaliwe umzimba wakho kodwa, ngeshwa, yilokho esikuchitha isikhathi esiningi esikwenzayo, okwenza kube lula ukuphinde uphinde. Ochwepheshe bayazi ukuthi abalahlekelwa isisindo abaphumelelayo bavame ukuvimbela ukuthi i-TV ababukele kangakanani futhi babheke izindlela zokusebenza nsuku zonke futhi okungeziwe ekusebenzeni kwabo njalo.
Thola ukuhamba
- Ukuzivocavoca emsebenzini - Uma uhlala ekhompyutheni usuku lonke, ukusebenza akulula, kodwa kunezindlela zokudala ukuzivocavoca noma ngabe uhlale ehhovisi:
- Sebenzisa i-Pedometer - Izinyathelo ezingaba ngu-5,000-10,000 ngosuku ngokwanele ukugcina usebenza (ngaphezu kokusebenza kwakho, Yebo).
- Vala i-TV - Qaphela mayelana nemibukiso oyibukayo bese uzama ukuba nobusuku owodwa noma ababili lapho ushiye i-TV ngokugcwele. Iningi lethu likhetha ukuziphatha okusebenzayo uma singaboni i-TV.
4. Ukuzivocavoca Kwanele
Ngaphandle kokusebenza, ukuzivocavoca kubalulekile ekulahlekelweni kwesisindo esiphumelelayo nokugwema ukuphindaphinda kwesisindo. Eqinisweni, uDkt. Len Kravitz uthi ku-athikili yakhe, "Umsebenzi Wokuzivocavoca, Ukulahlekelwa Isisindo Nokuqhathaniswa Isisindo:"
"[C] umsebenzi omzimba oqhubekayo yiyona engcono kakhulu yokulawulwa kwesisindo ngemuva kokulahlekelwa isisindo. Futhi, uma kuziwa ekuvimbeleni ukuzuza isisindo, 'kungcono kakhulu'."
Ngenkathi siyazi ukuthi ukuzivocavoca kubalulekile, wonke umuntu udinga isilinganiso esithile esekelwe ezinhlobonhlobo zezici ezibandakanya ubulili, ubudala, izinga lokuzivocavoca, isisindo, ukwakheka komzimba kanye nezakhi zofuzo. Abalahlekelwa isisindo abaphumelelayo bachitha cishe ihora ngosuku besebenzisa ochwepheshe baphakamisa imihlahlandlela elandelayo kuye ngezinhloso zakho:
- Ukuvimbela ukuzuza kwesisindo : imizuzu engu-150-250 ngesonto ngokuzivocavoca ngokweqile, okuhumusha imizuzu engaba ngu-20-35 yokuzivocavoca izinsuku eziningi zesonto.
- Ukulahleka kwesisindo : imizuzu engu-225-420 ngesonto ngokuzivocavoca okunamandla, okuhumusha cishe imizuzu engama-60-90 yokuzivocavoca izinsuku eziningi zesonto.
Qalisa Ngokuzivocavoca
Uma ungumuntu omusha wokuzivocavoca, amaminithi angu-60-90 angase abe nomuzwa wokuthi awunakwenzeka, kodwa kulungile ukuqala ngalokho ongayisingatha nokuthi yini isimiso sakho esikuvumelayo futhi usebenze indlela yakho phezulu.
Uhlelo lwakho lokuzivocavoca kumele lubandakanye i- cardio (cishe ama-3-5 okusebenza ngesonto) nokuqeqeshwa kwamandla (cishe izinsuku ezingu-2-3 zokungahambisani neviki) ukuze uthole imiphumela emihle yokulahlekelwa isisindo. Izinsiza ezilandelayo zizokusiza ukuthi uqalise:
- Qalisa Ngokuzivocavoca
- Umhlahlandlela Wokuqalisa Wokuqalisa Wokuqala Ka-30
- Indlela Yokuthola Ngendlela Yokuzivocavoca
Kusukela isikhathi esingakanani ungagcina isisindo sokulahlekelwa kwesinye isici esibalulekile ukuthi ugcina isisindo noma uyifinyelele.
Ochwepheshe bathole ukuthi abantu abagcina ukulahlekelwa kwesisindo kweminyaka engaphezu kwengu-2 bavame ukuwugcina. Kubonakala sengathi, uma uhlala ugcine ukulahlekelwa isisindo eside, kungcono ukuthi uthola kuwo, ufunde kahle ibhalansi eliyinkimbinkimbi yamakhalori kanye nama-calorie futhi uhlole ukuthi ungakanani umzimba owudingayo ukuze ulondoloze lelo bhalansi.
Iminyaka emibili ingase ibonakale sengathi inesikhathi eside, kodwa iningi lethu liphila ngemikhuba emibi nezinkinga zesisindo ukunqoba. Kuzothatha isikhathi sokukhipha wonke lowo mlando. Ukukhumbula ukuthi kuthatha isikhathi esingakanani ukuzuza isisindo kungakusiza ugcine izinto ngendlela efanele.
Ukunamathela Ngayo
Ukunamathela akusho ukuthi kufanele uphelele iminyaka emibili ezayo. Kuzoba nezikhathi ohlulekayo - Uzogula, uhlaselwe ngamaholidi , ulimele , hamba eholidini noma ulahlekelwa isisusa sakho .
Kukhona izikhathi eziningi ekuphileni lapho ungase ungakwazi ukuzivocavoca. Kwenzeka kithi sonke. Isihluthulelo yilokho okwenzayo uma lokho kwenzeka. Indlela oyiphendula ngayo iyocacisa ukuthi kungakanani ukulahleka kwesisindo ongayenza.
Uma ubuya kusukela ekhefu, kunezinto ongazama ngazo:
- Thola Emuva Kuthrekhi - Ukuwa phansi kwenqola yokusebenza kuzokwenzeka, kodwa okubalulekile yilokho okwenzayo ngakho. Qaphela ukuthi iphutha liyinto yesikhathi esisodwa nento ongayinqoba ngokuvuma iphutha lakho bese uhlehlisa emuva ohlelweni lwakho.
- Funda Indlela Efanele Yokuphumelela - Noma nini lapho wenza izinguquko empilweni yakho, ukwehluleka akunakugwemeka. Ngesinye isikhathi, ubuyela kulezo zokuziphatha ezindala kodwa, njalo uma wenza, ufunda okuthile okubalulekile mayelana nenqubo futhi mayelana nawe. Ukusebenzisa lokho ukwehluleka kokuzuzisa kwakho kuzokusiza ukuthi ubuyele emgqeni.
- Funda ukucabanga njengomuntu ovivinya umzimba - Ukushintsha indlela ocabanga ngayo ngawe kanye nokuzivocavoca kuyisici esibalulekile ekuphumeleleni kwakho. Abazivocavoca bavame ukufuna amathuba okuzivocavoca kunezizathu zokudlula. Ukunaka indlela ocabanga ngayo ngokuzivocavoca kungakusiza ufunde ukubheka ngendlela enhle kakhulu.
Ngesikhathi ukuphindaphinda isisindo yinto iningi lethu elilwa nalo, azikho izixazululo ezilula. Into eyodwa ochwepheshe abaningi abavumelana ngayo ngalokhu:
Kulula kakhulu ukuvimbela inzuzo yesisindo kunokuthi ulahlekelwe isisindo.
Uma isisindo siphelile, umzimba wakho uzovame ukulwa ukuze ugcine ngaleyo ndlela, okuyinto evame ukuholela esiswini. Ukwazi lokho, zibuze ukuthi kwenzekani uma ugxile ekugwemeni ukuzuza isisindo kunokuba ulahlekelwe isisindo? Ukusebenzisa imikhuba enempilo okudingayo ukugcina isisindo sakho isheke kungase kuholele ekulahlekeni kwesisindo owawufunayo.
Ukuthethelela ngokwakho ukuphelelwa yisikhathi nokuqaphela lokhu akuyona njalo inqubo eqondile kungasiza ukwenza yonke into ibe yinkinga encane.
> Imithombo:
> I-Greenberg I, Stampfer MJ, Schwarzfuchs D. > Ukuvumelana > nokuphumelela ekudleni kwesisindo eside isikhathi eside: ukuhlolwa kokungenelela kokudla okuhleliwe okungahleliwe. J Am Coll Nutriti. 2009; 28 (2): 159-68.
> Hill J, Peters J, Wyatt H. Ukusebenzisa i-Energy Gap ekukhulumeni ukukhuluphala: I-Commentary. J Am Diet Assoc. 2009 November; 109 (11): 1848-1853.
> MacLean PS, Higgins JA, Wyatt HR. Ukuzivocavoca njalo kuvimbela ukushayela komzimba ukubuyisela isisindo emva kokulahlekelwa kwesisindo eside. Am J Physiol Regul Integr Comp Comp Physiol. 2009 Sep; 297 (3): R793-802.