Ukulahlekelwa Isisindo Nezinye Izinguquko
Sonke sinamathemba (kanye nethemba namaphupho) ngalokho okuzokwenzeka uma sishintsha ukudla kwethu. Kubalulekile ekuqaleni ukukhumbula ukuthi wonke umuntu uhlukile ngokuphathelene nokulahlekelwa isisindo, futhi awukwazi ukulindela ukuthi isipiliyoni sakho sifane nesomunye umuntu. Indlela engcono kakhulu ukuba umbonisi onentshisekelo nokucophelela, ukuthola ukuthi umzimba wakho uphendula kanjani izinguquko ezahlukene ozenzayo.
Lokho kusho ukuthi kukhona izinto ongazilindela ekudleni okuncane , ikakhulukazi uma unomzimba ongahambisani ne-carbs noma ushukela kahle.
Yini Okumele Ikulindele Ngokwemvelo
Izinguquko ezibaluleke kakhulu emzimbeni wakho zihlobene nje nokulahlekelwa kwesisindo. Uma unesinye sezibonakaliso zesifo se-metabolic, kufanele baqale ukulungisa ngokushesha. Lezi zimpawu zihlanganisa i-glucose yegazi ephakeme kakhulu kune-ejwayelekile (ukungasebenzi kahle kwe-glucose ukubekezelelana noma ngaphezu kwe-89 yokuzila igazi i-glucose, ngokusho kwe-American Association of Clinical Endocrinologists), umfutho wegazi ophakeme, ubukhulu bezinyosi-hip ratio, i-high blood triglycerides , ne-HDL ye-cholesterol ephansi. Uma noma yikuphi kulezi zibonakaliso ziphelile futhi usuthole inani elifanele le-carbohydrate kuwe, kufanele ziqale ukushintsha phakathi kwamasonto ambalwa, futhi ngezinye izikhathi ezinsukwini ezimbalwa. Njengoba sithanda ukulahlekelwa isisindo, lezi yizinguquko ezibaluleke kakhulu, futhi kufanele uzinake futhi uzigubhe.
Enye into ezokwenzeka uma udla ukudla okuncane kakhulu (ngaphansi kuka-50 noma ngaphezulu amagremudidididrate ngosuku) ukuthi umzimba wakho uzoqala ukuzivumelanisa nokusebenzisa amafutha esikhundleni samandla esikhundleni se-carbohydrate.
Yini Ongayilindela Ngokwemigomo Yokulahlekelwa Isisindo
Yiqiniso, izinga lokulahlekelwa kwesisindo lihluka kakhulu kokubili ukungaboni ngaso linye futhi ukuthi ukukhululeka ngokweqile kangakanani-kukwandisa isisindo sokuqala, ngokushesha uzovame ukulahlekelwa.
Uma unesisindo esibalulekile sokulahlekelwa ukulahlekelwa, ekupheleni kwenyanga yokuqala izinga lakho lokulahleka kwesisindo kufanele lizinze (okuvumela ukushintshashintsha kwabesifazane abaya esikhathini). Uma unamathele ohlelweni lwakho kufanele uqhubeke nokulahlekelwa okungenani noma ngaphansi kwalelo zinga ezinyangeni ezimbalwa. Ngesinye isikhathi, kuzoba nokunciphisa izinga lokulahlekelwa isisindo, futhi ungathola izitayela ekulahlekeni kwesisindo sakho. Ungakhathazeki ngama-stalls wesonto noma amabili; Mane ube ne-super-sure ukuthi awuvumeli ama-carbohydrate amaningi ukuba angene ekudleni kwakho.
Esinye sezizathu zokuhamba kancane kwesisindo sokuthi isisindo sokugaya umzimba sinciphisa isikhathi njengoba isikhathi siqhubeka, ngakho ukudla ukudla okufanayo ngeke kuhlinzeke ngesilinganiso esifanayo sokulahlekelwa isisindo. Indlela engcono kakhulu yokulwa nale nqubo yokuzivocavoca. Uma ungazange uqale ukuvivinya okwamanje, kubalulekile ukuqalisa, noma ngabe yizinyathelo zezingane ekuqaleni. Uma usuvele uzivocavoca, zama ukwengeza ingxenye yokuqeqeshwa kwamandla. Kodwa-ke, "ukuphuza" okwenzeka ngokulahlekelwa isisindo akuyona nje ukuntuleka kokuzivocavoca noma ukuphumula komzimba, kungumthamo esijwayele ukuhamba kuwo jikelele, owaziwa ngokuthi i-NEAT ( okungewona umsebenzi wokuzivocavoca umzimba we-thermogenesis ). Zama ukunaka lesi sici somsebenzi wakho futhi.
Uma, isibonelo, ukukhuluma efonini, hlala esikhundleni sokuhlala, hamba esikhundleni sokuma.
Yini ongayilindela Ngokwengqondo
Ngesinye isikhathi phakathi nalesi sikhathi, ungase uthole lokho okuyaziwa ngokuthi "Ukuphela kwe-Honeymoon". I-Honeymoon Period iyisigaba sokuguquka kwempilo eminingi lapho impilo ihle khona! Uyakujabulela ukusebenzisa isikhathi sokufunda ngendlela yakho entsha yokuphila, uthola izinzuzo ezinhle, futhi ujabulela ukuchitha isikhathi esilungile ucabanga ngakho. (Abangane nomndeni bangase baqale ukukhathala ukuzwa ukhuluma ngakho, noma kunjalo.) Lesi yisikhathi esihle sokuqinisa indlela yakho entsha yokudla futhi wenze konke okusemandleni akho ukuze wenze imvelo yesibili ngoba, ngesinye isikhathi, ukuthandana nomuntu wakho indlela entsha yokuphila ingase ifike ngokungazelelwe.
Lokhu kuvamile, futhi kuhle ukuyihlela. Kungenzeka emasontweni amabili noma ngonyaka owodwa, kodwa izazi zengqondo zizokutshela ukuthi izinyanga ezingu-3 noma ezingu-4 zibe ukuguqulwa kokuziphatha yisikhathi esivame kakhulu ukuthi lokhu kwenzeke.
Ngezinye izikhathi "Ukuphela kwe-Honeymoon" kubangelwa umcimbi wokuphila oshintsha isimiso sakho. Uthola ukukhuthazwa emsebenzini, umama wakho uzovakashela, ugcine ukulimala, futhi ngokuzumayo uzithola uwela emaphethini amadala okudla. Ngezinye izikhathi, abantu baqala ukuphutha indlela yabo endala yokudla. Badlula ibhikawoti kanye nesifiso sokulangazelela ama-hits endala. Umcabango ngokungazelelwe, "Ingabe lokhu kusho ukuthi angisoze nginaso ice cream futhi?" kuyabuhlungu. (Ukushintsha ukudla kwakho akusho ukuthi awusoze waba nokudla okuthandayo futhi, ngendlela.)
Into ebaluleke kakhulu ongayenza kule nkinga ukuvuma ukuthi kwenzekani. Ukuthambekela kungukuthi ungazivumeli ukuzithoba emuva ezindleleni zakho zakudala. Lesi yisikhathi esibi sokungazi lutho. Lokhu kuyinto evamile futhi kulindeleke, futhi kudingeka uhlale phansi ukuze ukhulume ngenhliziyo. Ingabe ufuna ngempela ukuqhubeka nalokhu? Ziyini izinzuzo? Ingabe kufanelekile ukulahlekelwa ? Iyini imigomo yakho? Xoxa nabanye abazosekela imizwa yakho, futhi bahloniphe ngokweqile.
Isixwayiso: Cishe zonke izifundo zokudla zibonisa ukuthi ngabantu abangezinyanga eziyisithupha abahambisani nokudla kanye nokwenza ekuqaleni. "I-Carb Creep" yinto evamile kakhulu, lapho ezinye i-carbohydrate engena ngaphakathi ekudleni kwakho. Kungcono ukulandelela ama-carbs wakho usuku ngalunye, kodwa ngisho noma ungenzi lokhu, njalo njalo kufanele ugijime usuku odla ngalo ngokusebenzisa uhlelo lokudla ukuze uqiniseke ukuthi uhlala endleleni.
Yeka Ukudliwa; Qala impilo yakho ye-Low-Carb
Ngaphandle kokubhekana nokuphela kwe-Honeymoon (uma kwenzeka), unomsebenzi owodwa oyinhloko phakathi nezinyanga eziyisithupha zokuqala: Shintsha i-carb yakho yokudla ephansi ekubeni "ukudla" ukuze ube "ngendlela odla ngayo." Uza kanjani nalo msebenzi? Ingabe zikhona izinyoka ezigcina ukudla kwakho ekusebenzeni kahle? Ingabe i-pantry yakho kanye nefriji egcwala ukudla okuphansi okuyi-carb? Ingabe udinga ukubhekana nabantu abangasekeli? Ingabe ukudla kwakho kuyiphunga elimnandi ? Thola izithiyo ozitholile ekwenzeni isimiso esincane se-carb sokudla, esijabulisayo, futhi esingenasici. Isexwayiso: ukupheka kungabandakanyeka.
Imithombo:
Gardner, Christopher, Alexandre Kiazand, Sofiya Alhassan, et al. "Ukuqhathaniswa kwe-Atkins, Zone, Ornish, kanye ne-LEARN Diet for Ukuguqulwa Kwezingqinamba Nezimo Ezingozi Ezihlobene Phakathi Kwabesifazane Abakwa-Premenopausal Overweight." Umagazini we-American Medical Association 297 (9): 969-77.
I-Kirshenbaum, i-DS et al. Izinyathelo zenguquko ekulawuleni isisindo esiphumelelayo: Imodeli etholakala emitholampilo. Ukwelashwa kokuziphatha 23 (4) 623-35 Ukwindla 1992.
UMaclean, uHeather M. Amaphethini wokudla okuhlobene nokudla elesifo sikashukela. Isayensi YezeNhlalakahle neMithi, 32 (6): 689-696. 1991.
Shai, Iris, et al. "Ukulahlekelwa Isisindo Nge-Low-Carbohydrate, iMedithera, noma Ukudla Okunciphisa Ukudla." I-New England Journal of Medicine 359: 229-241.