Indlela yokusebenzisa i-Acronym HALT Yokusiza Nge-Losight Weight Loss
Abaningi bethu badla ngenxa yezizathu ezingahlangene nokudla okuhle. Sidla ngoba sidabukile, noma sidangele, sikhathazeke, sithukuthele, noma siphelelwe amandla. Uma uzama ukushintsha imikhuba yakho yokudla ukuze ulahlekelwe isisindo, ukuhlola lezi zimbangela ezingase kube yisihluthulelo sokuphumelela kwesisindo. Ukusebenzisa isichazamazwi HALT kungase kuhlinzeke iphuzu smart kokuqala lolo hambo yokuzibonela.
Iyini i-Acronym HALT Emele?
Ochwepheshe bezokwelapha izidakamizwa kanye nezifundiswa ezinhlelweni zokubuyiselwa baye basebenzisa igama elithi HALT iminyaka eminingi. Incwadi ngayinye imelela isimo esihlukile ukuthi ikhasimende lingase libhekane nakho.
- H ungry
- I- ngry
- L kuphela
- I- Tred
Kwamanye amasethingi omtholampilo, i-HALT isetshenziswe njengethuluzi lokuqondisa ukuvuselelwa komlutha nokuvimbela ukubuyela emuva. Isibonelo, umuntu obhekene nokulutha utshwala angahlola ukuthi ngabe ulambile, uthukuthele, uyedwa, noma uyakhathele uma ezwa isifiso sokuphuza. Ukuthola umthombo wangempela wezinkinga kungabasiza ukuba banelise izidingo zabo ngaphandle kokuyekethisa ukuzinza kwabo.
Kodwa maduzane nje, abanye abaqeqeshiwe bokulahlekelwa isisindo sebeqale ukusebenzisa i-HALT yokulahlekelwa isisindo. Ngezikhathi eziningi, sidla ngokungenangqondo, sidla ngokweqile, noma sidle ukudla okungenampilo ngoba sesiye sazivumela ukuba silambile ngokweqile, siphelelwe amandla, sisodwa noma sigxile ukukhathala. Kungakhathaliseki ukuthi ungumlutha wokudla noma cha, ukusebenzisa i-HALT ngesiqu kungakusiza ekuqondiseni imikhuba yokudla okunempilo.
I-HALT ingawusiza kanjani ukulahlekelwa isisindo?
Uma udla noma udla ukudla okungenampilo, cabanga ukuthatha imizuzu emihlanu ngaphambi kokudla kwesinye isikhathi ukuze uhlole izidingo zakho zomzimba nezomzwelo. Zibuze imibuzo embalwa ukuthola ukuthi ukudla kuzokusiza yini uzizwe ungcono. Ezimweni eziningi, ukudla ngeke kuqede ukukhathazeka kwakho, futhi kwezinye izimo, ukudla kungangezela kuyo.
Ulambile? Kuvamile ukulamba. Futhi kunempilo yokwanelisa indlala yakho ngokudla okunomsoco. Kungokwemvelo ukuzibandakanya kokudla okungenalutho khalori njalo. Kodwa uma uthola ukuthi ulambile ngokweqile futhi udla ngokweqile (noma ukhethe ukudla okungenamsoco) ngenxa yalokho, kungase kube usizo ukuhlola isimiso sakho nokukhetha kwakho kokudla ukuze ulahlekelwe isisindo. Zibuze imibuzo embalwa uma uzizwa izimpawu zendlala .
- Ngisiphi isikhathi sokugcina engiyidla?
- Yini engidla ekudleni kokudla noma ekudleni?
- Ngangidla ngakanani ukudla ngidla noma ukudlala?
Uma uthola ukuthi udla njalo amahora angu-3-4 futhi usalokhu ulambile, ungase ukhethe ukudla okungalungile noma ungadli okwanele . Zama ukudla okudla okudlayo nokudla okunikeza i-fibre ngaphezulu ukukusiza ukuba uzizwe ugcwele isikhathi eside. Ukudla ngamaprotheni kanye nesilinganiso esincane samafutha enempilo nakho kungakhuphula isifo satiety.
Ingabe uthukuthele? Imizwa yokukhungatheka nokuhlanya kuvame ukusiholela esiqandisini noma kumshini wokuthengisa. Ukudla kunikeza induduzo kanye nokuphefumula okuncane emizwa yokungabi namandla noma ukucasuka. Uma intukuthelo yakho ivela enomqondo wokufaneleka noma umuzwa wokungashintshi, ukudla kungakusiza uzizwe sengathi uhlangabezana nezidingo zakho noma ukuthi uthola lokho okufanelwe.
Kodwa ukudla ngeke kuxazululwe noma iyiphi inkinga osebenzelana nayo. Futhi uma udla ngokweqile ngenxa yentukuthelo yakho, ungase ugcine uzizwe uzithukuthelele.
Uma usebenzisa i-HALT ngaphambi kokudla futhi uqaphele ukuthi uthukuthele, zama indlela esheshayo yokusiza ukucindezeleka. Ukuphefumula okujulile, ukuzindla okucabangayo , kanye nokubhala kungakwazi ukunikeza usizo. Kwezinye izimo, ungakwazi ukuxazulula intukuthelo yakho ngokuyibhekana ngokuqondile. Uma intukuthelo iba yikhona njalo, ungase uzuze olwazini oluqondiswayo nomeluleki.
Ingabe unesizungu? Kuyinto engavamile kubantu abakhuluphele ngokweqile noma abakhuluphele ukuzigcina bebodwa.
Ucwaningo luye lwabonisa ukuthi abantu abakhuluphele kakhulu banokuthi bangabodwa futhi banokuthembela ngokomzwelo. Uma udla uma unesizungu, ungase uhlanganise inkinga.
Ngaphandle kwalokho, abantu abakhuluphele ngokweqile nabanamafutha abanesimo senhlalakahle ngokuvamile banamathuba okulahlekelwa isisindo. Ucwaningo lubonise ukuthi ukusekelwa kwamalungu omndeni, osebenza nabo, ngisho nasezinganeni kungasiza u-dieters ukunamathela ohlelweni lokudla okunempilo nokuzivocavoca.
Uma ungaboni izibonakaliso zendlala, awukhathali noma ukhathele, futhi usenomuzwa wokudla, uthathe imizuzu embalwa ukuxhuma nomngane wakho. Yenza ucingo, vakashela i-cubicle yomunye osebenza naye, noma usebenzise imithombo yezokuxhumana ukuze ufinyelele kumngane. Sebenzisa imizuzu embalwa ukuthola (nokunikeza) ukwesekwa ukubona ukuthi lokho kuvimbela isifiso sokudla.
Ukhathele? Ukukhathala kungase kushaywe uma unciphisa ama-calories. Uma unciphisa amandla akho (caloric), kuyinto ezwakalayo ukuthi ungase uzizwe ukhathele kancane. Kodwa kunezindlela zokwandisa amazinga akho wamandla ngaphandle kokudla okungaphezu kwalokho okudingayo.
Okokuqala, qiniseka ukuthi uhlala kahle kahle usuku lonke. Kuyinto engavamile ukuphutha ukulamba indlala nokubamba ukudla lapho umzimba wakho udinga amanzi. Futhi, ukungcola kwemvelo kubangela ukukhathala, ngakho-ke uzoyiphonsa uma uphuza amanzi okwanele emini.
Okulandelayo, hlola imikhuba yakho yokulala. Abacwaningi baqhubeka bethola ukuxhumana phakathi kokuntula kokulala nokuziphatha okungafanele. Abanye abacwaningi bakholelwa ukuthi ukungalali kungathinta amahomoni akho enzara . Abanye bakholelwa ukuthi ukukhathala kusenza sikwazi ukujeziswa kancane ekuziphatheni kwethu zokudla.
Lokho esikwaziyo, noma kunjalo, ukulala ubusuku obuhle akuyona ingozi futhi kunikeza ezinye izinzuzo zezempilo. Ngakho uma usebenzisa i-HALT futhi uthola ukuthi ukhathele kaningi, kungase kudingeke ukuba usebenzise izinyathelo zokulala kangcono ebusuku.
Izwi elivela
Sidla-futhi sidla ngokweqile-ngezizathu eziningi ezahlukene. Ukuthatha imizuzu embalwa ukuhlola imizwelo ngemuva kokuziphatha kwakho kungakusiza wenze izinqumo ezihlakaniphile ezikudla. I-acronym HALT ingakunika umhlahlandlela ohleliwe wokuhlola leyo mizwa. Sebenzisa i-HALT njengethuluzi, kanye nesiqondiso esivela kuthimba lakho lezempilo, nokusekelwa kwabangani nomndeni ukuze ufinyelele imigomo yakho yokulahlekelwa isisindo futhi uhlale uphilile.
> Imithombo:
> I-Filiatrault ML, i-Chaput JP, i-Drapeau V, i-Tremblay A. Ukudla izici zokuziphatha nokulala njengama-determinants of weight loss in adults overweight and obese. Isifo Sikashukela. 2014; 4: e140.
> Hwang, uKevin O. et al. "Ukwesekwa Kwezenhlalakahle Zenhlalakahle Ukubikezela Ukusekelwa Kwezenhlalakahle Ngokusebenzayo kuhlelo lokulahlekelwa kwesisindo se-inthanethi. "Ukulindela Impilo 17.3 (2012): 345-352.
> Karfopoulou, Eleni et al. "Indima Yokusekelwa Kwezenhlalakahle Ekugcinweni Kwesisindo Sokulahlekelwa Isisindo: Imiphumela evela eSifundweni Se-MedWeight. "Journal of Medicine Practice 39.3 (2016): 511-518.
> Rotenberg, uKen J. et al. "Ukukhuluphala ngokweqile kanye ne-Social withdrawal Syndrome." Ukudla izidakamizwa 26 (2017): 167-170.
> Winston, Ginger J. et al. "Izingosi Zokuxhumana Nezenhlalo Ezihambisana Nokulahlekelwa Isisindo Phakathi Kwabantu Abamnyama nabaseSpain. "Ukukhuluphala ngokweqile 23.8 (2015): 1570-1576.