Ukugijima kuyindlela enhle yokulahlekelwa isisindo futhi akukho mpela imilingo yamamayela ngesonto uma uqala ukulahlekelwa isisindo. Ungalahlekelwa isisindo sesisindo uma unenkinga yekhalori - uzuzwe ngokuzivocavoca noma ukusika ama-calories - cishe ama-khalori angu-3 500. Umuntu oyisigidi esingu-150 uyoshisa cishe amakholori angu-100 ngeyhilomitha ngayinye yokusebenza. Ngakho-ke, uma lowo muntu egijima ngamamayela angu-15 futhi ekwazi ukusika amakholori angu-2 000 phakathi nesonto, angakwazi ukulahlekelwa isiliva.
Kodwa kungashiwo okufanayo uma lowo muntu egijima ngamamayela angu-12 futhi esika amakholori angu-2,300. Ngakho-ke ngempela ngokudla amakholori ambalwa kunokuba umzimba wakho udinga ukugcina isisindo saso nokuzivocavoca ukushisa amakholori amaningi.
Idatha evela kwiReight Loss Control Registry, iqembu lokucwaninga elihlolisisa abantu abaye balahlekelwa isisindo futhi balondoloza ukulahlekelwa isisindo sabo, kubonisa isidingo sokushisa njalo ama-2 800 kilojoule ngokusebenzisa isonto ngalinye ukuze ulahlekelwe isisindo ngempumelelo. Amakholori angu-2,800 angalingana namamayela angaba ngu-28 ngeviki, kumgijimi ophakathi. Ngakho-ke, lokho akusho ukuthi kufanele ugijime ngamamayela angu-20 + ngesonto ukuze ulahlekelwe isisindo, kodwa uzobe uphumelele kakhulu uma wenza kanjalo (noma wenze olunye umsebenzi ukuze wengeze ukusebenza kwakho). Ukugijima ngamamayela akho ngesivinini esheshayo ngokwenza ngokusheshisa kuzokwandisa ikhalori yakho futhi kuphuthumise imizamo yakho yokulahlekelwa isisindo.
Indlela Yokwenza Ukugijimela Umkhuba
Isihluthulelo sokulahlekelwa isisindo ngokusebenza, noma nganoma yiluphi uhlobo lokuzivocavoca, ngalolu daba, ukudala umkhuba wokuzivocavoca.
Kuyasiza ukubeka imigomo ethile kuwe, njengokuqeqeshwa komjaho ozayo noma ukuhlose ukuqedela inombolo ethile yamamayela ngenyanga. Abanye abagijimi bahlale bekhuthazwa futhi behambisana nokulandela isimiso sokuqeqesha ukuze bazi kahle ukuthi yini okudingeka bayenze nsuku zonke (kubandakanya izinsuku zokuphumula!). Ukugcina ilogi yokuqeqesha noma ibhulogi egijima kuyindlela enhle kakhulu yokulandelela inqubekelaphambili yakho futhi uhlale ushukunyiswe.
Ukugijima neqembu noma u-Buddy nakho kukusiza ukuthi uhlale ukhuthazekile futhi uthuthukela emgomweni wakho. Kunzima ukweqa ukugijima noma ukuzivocavoca uma wazi ukuthi abangane bakho abasebenza balinde wena. Uma ungeke uqinisekise umngane noma ilungu lomndeni ukuba asebenze nawe, landela lawa macebiso mayelana nokuthi ungathola kanjani ukusebenzisana nabangani bakho .
Ukuhlela ezinye izikweletu zesikhathi esifushane nezesikhathi eside (okungewona ukudla) kuzokugcina uphefumulelwe ukuqhubeka usebenza. Isibonelo, clela ukuzitholela ukuhamba nge-pedicure noma ukusikhipha umzimba uma ugijima kathathu ngeviki amasonto amathathu. Uma ugxile emibonweni yomvuzo, hlola lezi zindlela ukugubha inqubekelaphambili yakho eqhubekayo.
Umthombo:
Catenacci VA et. isib., "Umsebenzi womzimba wePhysical Registry Registry" Ukukhuluphala kuka 2008 Jan; 16 (1): 153-61.