Ukuba unesifo
seswekile , mhlawumbi uyazi ukuba kubaluleke kangakanani ukulawula amanqanaba eswekile egazini lakho. Ngezinye iintsuku kunokuvakala kunzima kancinci. Kodwa ngotshintsho oluncinci, unokufumana iziphumo ezinkulu. Xa ulawula iswekile egazini lakho, unokuphepha iimeko ezinzulu ezifana nokulahlekelwa yimbono kunye nesifo sezintso. Akupheleli apho, unokunciphisa nemingcipheko yesifo sentliziyo kunye
nestroke . Uya kuqala ukuziva ungcono kwaye unamandla ngakumbi. Amayeza anceda ukulinganisela iswekile egazini lakho. Kodwa ukutya okutyayo kunye nendlela osebenza ngayo
nazo zinempembelelo enkulu koku. Makhe sibone ukuba ezi zinto zinokukunceda njani ukulawula iswekile egazini lakho kakuhle.
Ungayilawula njani iswekile egazini ngokutya nokusela?
Ukutya kubaluleke kakhulu kumntu onesifo seswekile. Makhe sibone indlela yokwenza oku ngendlela efanelekileyo.
Yenza umkhwa wokutya ngamaxesha aqhelekileyo.
Cinga ngako oku, ukuba utya kakhulu ngexesha elinye, amanqanaba eswekile egazini lakho anokunyuka ngequbuliso. Ngokufanayo, ukuba awutyi ngokwaneleyo, ingakumbi ukuba utya iicarbohydrates ezimbalwa kakhulu (iicarbs), amanqanaba eswekile egazini lakho anokwehla ngequbuliso. Oku kunokwenzeka ukuba kuchaphazele abantu abathatha amayeza athile eswekile.
Ngoko ke, licebo elihle ukuziqhelanisa nokutya ukutya kwakho okuphambili ngexesha elinye yonke imihla. Thetha nogqirha wakho ngale nto uze nesicwangciso sokutya esikufaneleyo. Emva koko, namathela kuso.
Qaphela i-Glycemic Index (GI) yokutya.
Ngamafutshane,
i-Glycemic Index (GI) sisilinganiselo sokuba amanqanaba eswekile yegazi anyuka ngokukhawuleza kangakanani emva kokutya ukutya. Ukutya okune-GI ephezulu kubangela ukuba amanqanaba eswekile egazini anyuke ngokukhawuleza. Makhe sijonge ukuba zeziphi ezi zinto.
| Ukutya okune-GI ephezulu - Nciphisa kangangoko kunokwenzeka | Ukutya okune-GI ephantsi - Yitya okuninzi |
|---|
| Isonka esimhlophe, irayisi emhlophe | Irayisi ebomvu ene-bran, i-sorghum, i-oats |
| Ukutya okucutshungulweyo - iibhisikithi, iikeyiki | Iinkozo ezifana neelentile, iitshizi kunye neembotyi eziluhlaza |
| Iitapile, iitapile ezimnandi (xa zithathwa zigqithisile) | Iziqhamo ezininzi (iibhanana, iimango ngokulinganisela) |
| Iziselo ezineswekile, iziselo ezimnandi | Imifuno engenasitatshi sininzi (isipinatshi, iminqathe, iimbotyi, ilettuce, iitumato) |
Ukuba utya ukutya okune-GI ephezulu, dibanisa nokutya okune-GI ephantsi (umz., isaladi yemifuno). Oku kunokunceda ukulawula ukunyuka ngequbuliso kwamanqanaba eswekile egazini.
Yitya ukutya okutyebileyo kwifayibha.
Ifayibha, okanye njengoko siyibiza njalo, ayigaywa ngumzimba wethu, ngoko ke ayichaphazeli ngqo amanqanaba eswekile egazini. Ukuba ungongeza malunga ne-
25-30 grams yefayibha ekutyeni kwakho ngosuku, iya kunceda ukulawula iswekile egazini. Ii-oat, iimbotyi, imifuno, kunye neziqhamo zityebile kwezi zinto. Kodwa ungaqali ukutya kakhulu ngaxeshanye. Yiqhele kancinci kancinci. Kwakhona, ungalibali
ukusela amanzi amaninzi , kungenjalo ukuqhina kunokubakho.
Gcina ibhotile yamanzi kufutshane.
Ukuphelelwa ngamanzi emzimbeni kukwangunobangela wokungalingani kweswekile egazini. Eyona nto ilungileyo yokusela xa unxaniwe ngamanzi. Ziqhelise ukusela amanzi endaweni yeziselo ezimnandi neziselo zeziqhamo. Ukuba awuyithandi incasa yamanzi, ungasela iti engenaswekile.
Linganisa ukutya (Ulawulo lweMigaqo)
Kubaluleke kakhulu ukuqaphela ubungakanani bokutya okutyayo. Sebenzisa iikomityi zokulinganisa ekhaya. Kukho iindlela ezilula zokucinga ubungakanani bokutya.
- Iqhekeza lenyama/intlanzi: Ubungakanani besandla sakho. (Ubukhulu obukhulu)
- Ikomityi yerayisi/isaladi/ikhari: Ubungakanani benqindi yakho ecinezelweyo. (Isixa esincinci kakhulu)
Wakuba uqhele ukulawula ukutya kwakho ngale ndlela, kuba lula kakhulu ukulawula iswekile egazini lakho.
Ukuzilolonga liyeza elihle lokulawula iswekile egazini!
Xa uzilolonga, umzimba wakho uba nomdla ngakumbi kwi-insulin. Oku kuthetha ukuba amandla omzimba wakho okusebenzisa iswekile egazini lakho ayakhula. Oku kunceda kakhulu ekugcineni iswekile yakho egazini izinzile.
Yenza umthambo ube yinxalenye yemisebenzi yakho yemihla ngemihla.
Emva kokufumana imvume kagqirha wakho, qalisa ukwenza umthambo we-aerobics, njengokuhamba, ukudanisa, ukudada, okanye ukukhwela ibhayisekile
, imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki.Ukuba unako ukukwenza, kulungile. Kodwa nokuba uqala ngemizuzu emi-5 ukuya kweli-10, loo nto ibaluleke kakhulu. Umthambo owenzayo kufuneka ube qatha ngokuphakathi. Oko kuthetha ukuba ungathetha ngelixa usenza umthambo, kodwa kufuneka uzive udiniwe kakhulu ukuba ungacula.
Faka umthambo wokuqinisa izihlunu.
Ukuba unako, yenza
uqeqesho lokuxhathisa , oko kuthetha ukuphakamisa iintsimbi nokusebenzisa iibhanti ze-elastic, ubuncinane iintsuku ezimbini ngeveki. Ezi ziya kuqinisa izihlunu zakho. Oku kubaluleke kakhulu kuba uninzi lweglucose egazini lethu lugcinwa kwimisipha yethu. Ukuzilolonga onokukwenza ekhaya njenge-pushups kunye ne-squats nako kulungile kakhulu.
Ukuhamba kancinci emva kwesidlo sangokuhlwa.
Enye yezona ndlela zilungileyo zokuthintela ukunyuka ngequbuliso kweswekile egazini emva kokutya
kukuhamba imizuzu eli-10-15 . Endaweni yokuhlala phambi kweTV emva kokutya, hambahamba ujikeleze indlu. Oku kuya kuqondisa ukuhamba kwegazi kwimisipha endaweni yesisu. Oku kuya kunceda inkqubo yokufunxwa kweswekile isebenze kakuhle.
Mamela umzimba wakho.
Ukuzilolonga kunokuba nefuthe kwiswekile yakho yegazi ukuya kuthi ga kwiiyure ezingama-24-48 emva kokuzilolonga. Ke ngoko, licebo elihle ukujonga amanqanaba eswekile yakho yegazi emva kokuzilolonga. Oku kuya kukunceda ukuba ukhethe ukuba loluphi uhlobo lokuzilolonga kunye nexesha losuku elilungele wena.
Kubaluleke kakhulu: Ukuba usebenzisa i-insulin , qiniseka ukuba uphatha iipilisi zeglucose okanye into yokutya (umz. itofi) xa uzilolonga, kuba ukuzilolonga kunokubangela ukuba iswekile yakho egazini yehle ngequbuliso.
Ngelixa usenza njalo, bhiyozela uloyiso oluncinci olwenzayo. Ukutshintsha indlela ophila ngayo akulula, ngoko ke yiba nebhongo ngemizamo yakho. Ekuhambeni kwexesha, uya kubona iingenelo zale mikhwa mihle kwimpilo yakho iyonke.
Umyalezo Wokuya Ekhaya
- Ziqhelise ukutya izidlo zakho eziphambili ngexesha elinye yonke imihla. Kuphephe ukutya kakhulu kwisidlo esinye.
- Endaweni yokutya okunyusa ngokukhawuleza amanqanaba eswekile egazini (i-high-GI) njengesonka esimhlophe, irayisi emhlophe, kunye neswekile, khetha ukutya okuqulethe i-bran (low-GI) njengerayisi, iilentils, imifuno kunye neembotyi.
- Sela amanzi amaninzi imini yonke. Ziphephe ngokupheleleyo iziselo ezineswekile.
- Ukuhamba ubuncinane imizuzu engama-30 ngosuku, uninzi lweentsuku zevekiYenza umthambo, njengokuhamba imizuzu eli-10-15 emva kokutya, kuyanceda kakhulu.
- Ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokutya okanye yokuzilolonga, qiniseka ukuba uthetha nogqirha wakho.
Isifo seswekile, iswekile egazini, iswekile egazini, ulawulo lweswekile, isalathisi se-glycemic, ukutya kwesifo seswekile, umthambo wesifo seswekile
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho