Thatha lezi zinyathelo njengoba ulungiselela ukushintsha iphethini lakho lokudla
Uma usulungele ukuqala ukudla okuphansi, kubalulekile ukwenza izinto ezimbili. Okokuqala, qiniseka ukuthi ulungele lokho okuzayo. Okwesibili, thatha isilinganiso ngaphambi kokuba uqale, ukuze ukwazi ukuthi yini eyashintsha.
Ukulungiselela Ukushintsha Indlela Yakho Yokudla
Ukushintsha lokho okudlayo kungabangela ukukhathazeka, futhi abantu abaningi abaphumelelanga ukwenza ukulungiswa ngendlela ehlukile yokudla.
Ngaphandle kokulungiswa nokusekelwa, izinkinga azikho kuwe. Cabanga ngokucophelela ukuthi uzimisele yini ukwenza lokhu, futhi uqiniseke ukuthi unokusekela.
- Landela uhlelo, njengezinyathelo eziqondiswa ukuqala .
- Thola iseluleko namathiphu wokuthi ungaphila ngesonto lokuqala .
- Qinisekisa ukuthi unezinhlobo zokudla ozodinga. Sebenzisa uhlu lokuthengwa kwezinto ezincane zokudla .
- Hlanza uphinde ubeke isitoreji sakho se-carb esincane ukuze ukudla okungafanele ukwenze kususwe futhi okudingayo kuyasiza.
- Funda zonke izindlela ongazinquma ama-carbs.
Izinto zokulinganisa
Uzofuna ukwazi izilinganiso zakho zokuqala ukuze ukwazi ukutshela uma uphumelela. Okungcono, uzothola ukuhlolwa kwegazi okwenziwe kanye nezilinganiso ongayenza ekhaya. Isibonelo, uma izinyanga eziyisithupha kusukela manje uthola izinombolo zakho ze-cholesterol, uzofuna ukwazi ukuthi zishintshile endleleni elungile noma embi. Lezi yizinto ezivame ukushintsha ekudleni okuphansi kwe-carb:
- Isisindo: Zizungeze esikalini ozothola ukufinyelela ngaso sonke isikhathi, futhi uzisindo ngesikhathi esifanayo sosuku ngalunye. Futhi, bala i-BMI yakho , njengoba kungasiza ukulandelela lokhu kanye.
- Amaphesenti omzimba womzimba: Ungase ukhulume ngokulahlekelwa isisindo, kodwa lokho okufunayo ukulahlekelwa ngamafutha. Okungcono, uzothola amaphesenti omzimba wakho. Lokhu kulula ukwenza ngezindlela eziningana, kufaka phakathi ukuthenga isilinganiso esizolinganisa kanye nesisindo sakho. Qaphela ukuthi i-BMI namaphesenti omzimba omzimba akuyona into efanayo.
- Isikhumba ne-Hip Circumference: Okubaluleke nakakhulu empilweni yakho kunamafutha wonke okuthiwa "amafutha e-visceral" noma "amafutha esiswini." Lena amanoni aseduze nezitho zakho nasesibindi sakho. Isilinganiso esinzima salokhu singatholakala ngokulinganisa okhalweni lwakho. Uma isikhumba sakho singaphezu kwamasentimitha angu-88 (88 cm) owesifazane noma amasentimitha angu-102 (indoda engu-102 cm), cishe unamafutha angaphezu kwama-visceral. Noma kunjalo, abantu abade bangase bafune ukuhlola isilinganiso sabo okhalweni / u-hip. Hlukanisa isisindo sakho esiswini ngokuzungeza kwakho. Ufuna isilinganiso esingu-0.7 noma ngaphansi kwabesifazane, futhi u-0.9 noma ngaphansi kumuntu. Futhi, kubantu abakwa-BMI abangaphezu kuka-35, ububanzi besikhumba noma isisindo / isisindo se-hip akusho ukuthi sinokwethenjelwa ukuhlelwa kwezinkinga zempilo.
- Ukucindezelwa Kwegazi: Ukucindezeleka kwegazi kuvame ukuphendula ngokushesha ekudleni okuphansi kwe-carb. Uma ukucindezeleka kwegazi kuphezulu, ungase ufune ukulandelela ukucindezelwa kwegazi ekhaya. Uma uthatha imishanguzo yegazi, qiniseka ukuthi utshela udokotela wakho mayelana nokudla kwakho, njengoba kuvamile kakhulu emithini yemithi okudingeka uyiguqule .
- Igazi leglucose : Igazi lakho legazi lizobe seliphansi uma udla i- carbohydrate encane kakhulu, futhi ukugcoba kwegazi lakho lokudla kungashintsha futhi. Uma unesifo sikashukela, ngokuqinisekile uzofuna ukuqapha lokhu. Uma uthatha imithi yokweshukela kwegazi, xisa udokotela wakho ngokushintsha kokudla kwakho.
- I-Blood Lipids (i- Cholesterol ne-Triglycerides ): Ukudla kungathinta lezi zinkomba futhi kuwukuhlakanipha ukuyihlola ngaphambi kokuba uqale ukudla kwakho bese uhlolwe ngezikhathi ezithile.
Izimpawu Zokulandelela
Kuwumqondo omuhle kakhulu ukugcina ithrekhi yezimpawu ongase ube nazo okuvame ukusabela ekunciphiseni kwe-carbohydrate. Ungase ubhale izigaba ezimbalwa mayelana nezimpawu zakho ngaphambi kokuqala ukudla kwakho ukuze ukhumbule. Kuvame kakhulu ukuba inkumbulo iphele ngezinto ezifana nalezi. Futhi, noma yimaphi izimpawu zamathumbu kuhle ukuphawula Okungaphezu komuntu oyedwa oye wathola isifo sokudla noma ukuzwela lapho eshintsha ukudla kwabo.
Izinto okufanele uziqaphele zibandakanya izinga lamandla, imizwa, ikhono lokugxila, ukuphuza izinhlungu nezinye izimpawu ze-GI, izimpawu zokungezwani komzimba, ukudla okuphoqelekile, ubuhlungu obuhlangene noma obunamahloni, izimpawu ze-PMS, induna nezinye izinkinga zesikhumba, nezinsizwa.
Izwi elivela
Lezi zindlela zingakusiza ukuba uqalise kunoma yikuphi uhlelo olusha lokudla. Isonto lokuqala kungenzeka kube nzima kakhulu njengoba ushintsha izinto eziningi kangaka. Gcina amehlo akho emigomweni yakho futhi ubuke impumelelo.
> Imithombo:
> Ukwehlukaniswa kokuqhathaniswa ngokweqile nokukhuluphala ngokwe-BMI, Ukuxoshwa Kwamehlo, kanye Nezifo Ezihlobene Nezifo. I-National Heart, Lung, ne-Blood Institute. https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi_dis.htm