Uma ufana nabantu abaningi, cishe ulandele uhlelo lokudla nokuzivocavoca ngezinethemba lokulahlekelwa isisindo. Futhi, njengeningi lethu, ugcina uphazamisekile uma ubona imiphumela ocabanga ukuthi kufanele.
Ngakho kwenzekani? Indlela engcono kakhulu yokuxazulula inkinga ukubuka ukuthi wenzani futhi ubone ukuthi kukhona izinguquko ongayenza. Kunezizathu eziningana ongase ungabi nciphisa umzimba , kodwa kunezindawo ezimbalwa eziyinhloko zokubuka ekuqaleni.
Ukudla amaKhalori amaningi kakhulu
Lokhu kungase kubonakale kusobala, kodwa abantu badume ngokungaqapheli ukuthi mangaki ama-kilojoule esiwadlayo. Eqinisweni, isifundo esisodwa, eshicilelwe ku- Annals of Internal Medicine , sathola ukuthi abahlanganyeli babecabanga ukuthi amakholori ekudleni okusheshayo adla kuze kube ngu-38%.
Ukwesaba ngokulula ukudla amakholori amaningi kakhulu. Uma une-donut eyodwa, i-soda eyodwa, ucezu olulodwa lwesinkwa, noma ngisho ne-isipuni esengeziwe sokugqoka isaladi, ungakwazi kalula ukudlula isabelo sakho sekhalori ngaphandle kokuqaphela.
Khona-ke kukhona amakholori esiyimfihlo esiwadlayo nsuku zonke, ukudla okungenangqondo esikukhumbulayo, okungenani kakhulu: Ukudla okuncane kakhulu kwe-M & Ms emsebenzini, amantongomane owawugcoba ngesikhathi somhlangano, ukudla osizile ukusiza ukuhlanza ipuleti yengane yakho. Konke kuhlanganisa, ngezinye izikhathi kuya endaweni lapho udla khona ama-calories amaningi kunokushisa.
Ukungabi Nokwanele
Njengoba nje singaqapheli ukuthi zingaki ama-kilojoule esiwadlayo, sivame ukucabangela ukuthi zingaki ama-kilojoule esiwashisayo ngokuzivocavoca.
Lokhu kungenxa yokuthi asinalo umqondo omuhle wokuthi zingaki ama-calorie ahlukeneyo okusebenzayo okufanele ashise noma ngoba sithembele emishini yokuzivocavoca, eyaziwa ukuthi ayilungile uma kuziwa kwikhalori .
Umuntu ojwayelekile angadinga imizuzu engu 60-90 yokuzivocavoca usuku lokunciphisa isisindo. Uma ungabonisi nhlobo noma ungasondeli, lokho kungaba isizathu esisodwa sokuthi awuboni imiphumela.
Ukulindela okungenangqondo
Uma ukhuluma noma ufunda ngokulahlekelwa kwesisindo esiphumelelayo , uzothola ukuthi kuthatha iminyaka ukuba ulahlekelwe isisindo futhi ufunde ukuthi ungawugcina kanjani.
Manje cabanga ngomugqa wakho wesikhathi wokulahlekelwa isisindo nokuthi usebenze isikhathi eside kangakanani kuwo. Uma sekusele amasonto ambalwa, kungase kudingeke unike umzimba wakho isikhathi esiningi ukuphendula kulokho okwenzayo. Cabanga ngaleso sikhathi njengenkathi yokwenza ushintsho, isikhathi lapho umzimba wakho ufunda khona ukuhlanganisa zonke lezi zinguquko ezintsha ngendlela enengqondo.
Ukungahoxisi Impumelelo
Nansi enye inkinga evamile: Uthola imiphumela, hhayi nje ngendlela oyifunayo noma oyilindele. Uma ulahlekelwa ngamasentimitha, kodwa ungaphumeleli , ungase ucabange ukuthi uyaphumelela, kodwa lokho kuyisibonakaliso sempumelelo.
Uma uthola imisipha njengoba ulahlekelwa amafutha , lesi sikali angeke sishintshe, kodwa uzobona incazelo eningi emzimbeni wakho, isibonakaliso sokuthi ulahlekelwa amafutha omzimba.
Kanti ngezinye izikhathi siyazibazisa imiphumela uma singabatholi endaweni efanele. Abaningi bethu banezindawo lapho sigcina khona amafutha amaningi ( isisu , isisindo, isisindo kanye namathanga esiza engqondweni) futhi uma ungaboni ushintsho kulezo zindawo, uyisitshela ukuze uhluleke.
Khumbula, akunakwenzeka ukuveza izindawo ezithile zomzimba wakho ngezivivinyo ezithile.
Umzimba wakho, kanye nezakhi zofuzo, amahomoni, ubulili, ubudala, njll, inquma ukuthi kuphi futhi nini lapho ulahlekelwa khona amafutha. Kuyinto yokugembula okuhle ukuthi uma unamafutha okweqile endaweni ethile, kuzothatha isikhathi eside ukulahlekelwa kulezo zindawo.
Uma ubona izinguquko endaweni ethile, noma ngabe akusikho lapho uthanda khona, lokho kuyisibonakaliso sokuthi uhamba ngendlela efanele futhi, uma uqhubeka ulahlekelwa amafutha, umzimba wakho uzogcina ufike kulezo zindawo.
Ukulandelela ngokucophelela kokudla kwakho, ukuzivocavoca kanye namazinga omsebenzi wansuku zonke kungakutshela ukuthi yini okudingeka ukwazi ukuthi kungani ungalutholi isisindo. Isinyathelo sakho esilandelayo ukuthola ukuthi yini okufanele uyenze ngakho .
Amathiphu Okusheshayo Okulahlekelwa Isisindo
- Thola umqondo jikelele ukuthi mangaki amakhalori owudinga ukushisa ukuze ulahlekelwe isisindo.
- Gcina ithrekhi yamakholori owadlayo .
- Gcina iphephabhuku lokuzivocavoca ukuze ukwazi ukulandelela ukusebenza okwenzayo.
- Qinisekisa ukuthi ubeke imigomo ebonakalayo yokulahlekelwa kwesisindo .
- Uma uzizwa ukhungathekile, cabanga ukuqasha umqeqeshi wakho ukuba asize.
- Thola ezinye izindlela zokulinganisa impumelelo yakho, njengokugcwalisa inombolo ethile yokusebenza ngesonto ngalinye.
- Khumbula zonke izizathu zokuzivocavocazisa kuhle kuwe ngaphezu kokulahlekelwa kwesisindo.
> Umthombo:
> Wansink B, Chandon P. Ukudla Okudliwayo, hhayi Ukuphakama Komzimba, kuchaza Amaphutha Ekulinganiseni Ukuqukethwe Kwekhalori Yokudla. Ann Intern Med September 5, 2006 > 145: I-51.