Ngabe Uqaphele Ukulahlekelwa Isisindo Kokubonakala Kwakho Nokuphakama Kwezingubo?
Isikhathi esithathayo ukuba ubone (nabanye ukuqaphela) imiphumela yokulahlekelwa kwesisindo singashintsha umuntu ngamunye. Izinto eziningi, kufaka phakathi usayizi wakho wokuqala nokuhlela kwakho, kungenza umehluko omkhulu. Ngokuvamile, noma kunjalo, abantu abaningi bangabona imiphumela emasonto amabili kuya kokubili uma benamathela ohlelweni lwabo.
Kuthatha isikhathi eside kangakanani ukubona imiphumela yokulahlekelwa kwesisindo?
Kunezici eziningi ezahlukene ezithinta ukuthi uzothola kanjani imiphumela yokudla ngokushesha.
Ngeshwa, ayikho impendulo ecacile yokuphendula mayelana nokuthi maduzane kangakanani ukulahleka kwesisindo kuzobonisa. Lezi ezinye zezizathu ukuthi imiphumela ingahluka.
- Usayizi wakho wokuqala. Uma isisindo sakho sokuqala siwela ebangeni eligqamile emkhatsini wezinhlamvu zomzimba, akunakwenzeka ukuthi isisindo sakho sishintshe kuze kube ngamapounds angu-20 ngosuku olulodwa. Kodwa leso silinganiso sokulahlekelwa kwesisindo kungenzeka singabonakali kakhulu kuhlaka olukhulu. Kodwa-ke, uma ungumuntu wesifazane omncane futhi ulahlekelwa amapounds angu-20 ukuthi isisindo sokulahlekelwa isisindo singaba umehluko phakathi kwamasayizi amaningana wezingubo. Kungaba yinto engenakwenzeka (futhi ingaphephile kabi), noma kunjalo, ukuze owesifazane omncane alahlekelwe isisindo esinjalo ngosuku. Uma uncane, kungenzeka ukuthi ube nesisindo esincane sokulahlekelwa futhi sizovela kancane kancane. Uma ubukhulu bomzimba wakho bokuqala bukhulu, kungenzeka ukuthi ulahlekelwe isisindo esisheshayo-ikakhulukazi ezinsukwini zakuqala zohlelo lwakho.
- Uhlobo lokudla. Ezinye izidlo zihlelwe ukufaka isigaba sokuqala lapho ulahlekelwa khona isisindo. I-Atkins , iSouth Beach nezinye izinhlelo eziningi ezithandwayo zihlanganisa ukuqala kweviki noma ezimbili uma ukuvinjelwa kokudla kukhulu kakhulu futhi ulahlekelwa isisindo . Ungalahlekelwa amakhilogremu amahlanu noma ngaphezulu ngeviki ngalesi sigaba sokuqala. Ngenxa yalokho, ukulahlekelwa kwesisindo kuzobonakala ngokushesha.
- I-carbohydrates ingenwa. Ukuvinjelwa kwe-carbohydrate kungaholela ekulahlekelweni kwamanzi okusheshayo . Uma ulahlekelwa isisindo samanzi, cishe uzozizwa futhi ubheke kancane. Kubantu abathile, isisindo samanzi esilahlekile singenza umehluko phakathi kokulinganisa okuhlukene kwezimbatho ezimbili. Kodwa ukulahlekelwa isisindo samanzi kuhluke kunokulahlekelwa amafutha. Nakuba ukunciphisa i-carbs kuyindlela ehlakaniphile yokulahlekelwa isisindo nge-dieters eminingi, kufanele iyingxenye yohlelo olunzulu lokudla okunempilo kokulahleka kwesisindo okwenzekayo.
- Uzilinganisela kaningi kangakanani. Ukwazi ukubona izinguquko ezinkulu kwinombolo uma uzilinganisela kaningi . Kungani? Ngoba uma uzilinganisela kanye ngesonto, umphumela uzoba inani eliphelele lamakhilogremu elahlekile ngaphezu kwezinsuku eziyisikhombisa. Uma uzilinganisela nsuku zonke, cishe uzobona izinguquko ezincane futhi ungase ubone nokuzuza kwesisindo. Kunezizathu eziningi ezihlukahlukene zokuthi isisindo sakho sishintsha nsuku zonke futhi akusiyo njalo umphumela wokulandela kahle ukudla kwakho.
- Ungakanani ukukala imiphumela yokulahlekelwa kwesisindo. Uma uqala uhlelo lokudla, umgomo wakho kungenzeka ukuthi uvumelane nesayizi encane yokugqoka. Noma mhlawumbe inombolo esilinganisweni isho okuningi kuwe. Abanye bafuna ukubona izinguquko emzimbeni othile omzimba ofana namathanga amancane noma i-flatter tummy.
Ezimweni eziningi, cishe uzobona izinguquko esikalini kuqala , ikakhulukazi uma unezinga eliphezulu le-tech . Isilinganiso se-digital singathatha izinguquko ezincane kwisisindo sakho sesisindo somzimba (ngisho nezingxenyana zamaphilisi) okungenzeka ukuthi kuncane kakhulu ukuba kungabonakali engxenyeni eyodwa engasodwa yomzimba wakho.
Okulandelayo, cishe uzobona izinguquko ezembatho zakho . Usayizi wakho wangempela ngeke ushintshe masinyane, kodwa uzobona ukuthi izingubo zakho ziqala ukuvumelanisa ngokunethezeka futhi ubeke kancane kancane. Uzokwazi ukubona lolu shintsho ngokushesha uma ujwayele ukugqoka ngaphezulu (ukugqama) izingubo zokugqoka. Ekugcineni, uma unamathela ohlelweni lwakho lokulahlekelwa isisindo, ukulahlekelwa isisindo emzimbeni wakho wonke kuzoholela ekunciphiseni usayizi wezingubo zakho.
Okokugcina, uzobona izinguquko kumalungu omzimba ngamunye . Yiqiniso, lezi zinguquko zizokwenzeka kulo lonke uhlelo lokulahlekelwa kwesisindo. Kodwa ungase ungaboni amathanga amancane, isibonelo, uze ulahlekelwe amakhilogremu amaningana. Ukwazi ukubona izinguquko zomzimba ngokushesha uma uqala uhlelo lokuzivocavoca ngenkathi udla. Khumbula, noma kunjalo, ukuthi ukuzivocavoca kungathuthukisa isimo somzimba wakho futhi kwenze kube nzima futhi kukhange . Kodwa ukuhlunga kwemizimba okungcono kungaholela ekuzuzeni isisindo esikalini-nakuba umzimba wakho uncane futhi ubonakala kungcono.
Kude Kuze Kuze Kube Izingubo Zami Zifaka Izinguquko?
Enye yezingxenye ezihamba phambili zokuhamba kwesisindo ukuhamba lapho uhamba esitolo bese ufunda ukuthi uhambelana nesayizi encane yokugqoka. Nge-dieters eminingi, lesi yisikhathi lapho uzizwa ukuthi wonke umsebenzi wakho onzima uye ukhokha. Ngakho kuthatha isikhathi esingakanani ngaphambi kokuba ujabulele lolo lwazi olukhethekile? Futhi, kuhluka. Ukuphakama kudlala indima enkulu.
Uma ungowesifazane omncane onamamitha amahlanu ubude, ukulahleka kwesisindo esingama-10 kungase kusho ukuthi ulahlekelwe yizingxenye eziyishumi zesisindo somzimba wakho. Leso silinganiso sokulahlekelwa kwesisindo sizobonakala kakhulu futhi singashintsha usayizi wezingubo zakhe kuze kube ngamasayizi amabili.
Kodwa uma ungowesifazane omude kakhulu we-athletic, ukulahlekelwa kwamapayipi ayishumi cishe ngeke kubonakale futhi kungashintshi usayizi wakho wezingubo.
Ochwepheshe abaningi bathi kufanele ulindele ukushintsha usayizi owodwa wezembatho nazo zonke ama-pounds angu-10-12 wesisindo esilahlekile. Kodwa ngokuvamile asilahlekelwa isisindo ngokulinganayo emzimbeni wethu. Ngeshwa, izindawo ezinenkani zivame ukuthatha isikhathi eside kunazo zonke ukushintsha. Ngakho usayizi wakho wesibinza ungase ufike ngokushesha kunana usayizi wephethini lakho. Ekugcineni isayizi yakho yokugqoka ixhomeke ekulinganiseni kwesigaba ngasinye somzimba.
- Ukuze ushintshe usayizi wephoyinti udinga ukunciphisa ubukhulu bakho obukhulu ngamasentimitha angu-1 kuya kwangu-1.5 nobukhulu bakho be-hip ngesamba esifanayo.
- Ukuze ushintshe usayizi wakho ophezulu udinga ukunciphisa ukukala kwakho nokuphakama kwesisindo ngamasentimitha angu-6 ngamasayizi amancane (usayizi 8 nangaphansi) no-1.5 amasentimitha ngobukhulu obuphakathi nobukhulu (usayizi 10 nangaphezulu).
- Ukuze ushintshe usayizi wakho wokugqoka udinga ukunciphisa ukulinganisa kwakho okhalweni, ukujula nokuqhafaza cishe ngamasentimitha owodwa ngokuya ngesitayela sesigqoko nokulingana okuthandayo.
Kuthatha isikhathi eside kangakanani ukubona ukulahlekelwa kwesisindo (Isikhathi Sesikhathi Sesikhathi)
Khumbula ukuthi usayizi wezingubo ezintsha kanye nomzimba omncane akuzona kuphela izinzuzo zokulahlekelwa isisindo. Lezi ezinye izinguquko zokulahlekelwa kwesisindo ongase uzibonise kanye nesampula yesikhathi esithile lapho ungase ubone khona uma unamathela ohlelweni lokudla olwenziwe ngokunciphisa-khalori kanye nohlelo lokuvivinya umzimba .
- Iviki elilodwa: Iningi le-dieters liqala ukubona ushintsho esilinganisweni (ngokuvamile kuya kumakhilogremu amahlanu) kuleli sonto. Kungenzeka uzizwe ungcono, kodwa ungaboni izinguquko ezinkulu emzimbeni wakho.
- Liviki lesibili: Phakathi nesonto ezimbili cishe uzoqala ukubona izinguquko endleleni umzimba wakho ubukeka ngayo futhi uzizwa. Ukuzivocavoca uqala ukuzizwa kulula futhi izingubo zakho zizoqala ukuzizwa zikhululekile.
- Liviki lesithathu: Iviki ezintathu yilokho uqala ukuzizwa ukhulula ekuhambeni kwakho kwesisindo. Uma uhlale uvumelana nesimiso sakho, umzimba wakho uphendula kahle futhi uqala ukuzizwa sengathi uhlelo luphumelele.
- Liviki lesine : Ngeviki ezine kungenzeka kakhulu ukuthi ulahlekelwe isisindo esanele (ngokuphepha) ukuba ube usayizi ohlukile wezembatho.
Ngemuva kwesonto uhlelo lwakho lokudla olusha luqala ukuzizwa lufana nesimiso esivamile. Kuye ngesilinganiso sesisindo okufanele ulahlekelwe, ungase uqale ukubuyela ohlelweni lokudla olulungisiwe lokulondeka kwesisindo.
Ufuna ukubona imiphumela yokulahlekelwa kwesisindo ngokushesha? Kunezindlela zokugcoba ukudla kwakho ukuze isibalo esikalini sishintshe kaningi.
Imiphumela Yokulahlekelwa Isisindo Nokubukeka Kwakho
Abakwa-dieters abaningi batshayela uhlelo lokulahlekelwa isisindo ukuthuthukisa impilo yabo. Kodwa abanye bakwenza ukuze bashintshe ukubukeka kwabo futhi babe okukhangayo nakakhulu. Yiqiniso, ukuthi awukho yini noma awukho-okukhangayo, kodwa abacwaningi baphenye inani lesisindo odinga ukulahlekelwa ngaphambi kokuba abantu babone ushintsho ekubukeni kwakho.
Ososayensi eYunivesithi yaseToronto bahlola ukulahlekelwa kwesisindo nokukhanga kweso. Ukuthola kwabo, okushicilelwe ku- Social Psychology and Personality Science kubonisa ukuthi udinga ukulahlekelwa ngamapounds angu-8 noma ayisishiyagalolunye ngaphambi kokuba abanye babone umehluko ebusweni bakho. Yilokho izindaba ezinhle. Izindaba ezimbi ukuthi udinga ukulahlekelwa kabili lelo nani ngaphambi kokuba abanye bakuthole okukhangayo nakakhulu.
Umlobi wokufunda uNiclas Rule ungumprofesa ohlangene noSihlalo wezokuCanada waseCanada e-Social Perception and Cognition eNyuvesi yaseToronto. Ekukhululweni, wachaza ukuthi baphenyisisa ubuso obuseduze (inani lamanoni ebusweni bakho) ngoba "inkomba enamandla yempilo yomuntu." Waqhubeka nokunikeza izindaba ezinhle kubesifazane. "Ukukhangiswa komzimba kwabafazi kungase kuzwele kakhulu izinguquko zesisindo," kusho uMthetho. "Lokhu kusho ukuthi abesifazane abazama ukunciphisa isisindo kudingeka badonsa amakhilogremu ambalwa kunamadoda ukuze abathole abakhangayo."
Izwi kusuka
Lapho, sisekela indlela yokuphila elinganiselayo, ukudla okunomsoco, nokuvivinya umzimba njalo ngoba sifuna ukuba abafundi bethu babe nempilo. Kodwa siyazi nokuthi iningi lethu, izindaba zokubukeka (ngezinga elithile) kanye. Ngakho-ke, bheka imiphumela yakho yokulahlekelwa isisindo emva kwamasonto ambalwa okudliwayo nokuzivocavoca, kodwa ube nomusa futhi ubekezele. Umzimba womuntu ngamunye uhlukile futhi izinga lapho ulahlekelwa isisindo kungase lihluke kunomunye umuntu. Hlala ungaguquki futhi uzikhumbuze izinzuzo eziningi zokufinyelela nokugcina isisindo esinempilo ukuze uhlale ushukunyiswa isikhathi sohambo lwakho.