Ukunciphisa umzimba kunokuba ngumceli mngeni xa unesifo seswekile. Kodwa ubusazi na ukuba ukunciphisa umzimba kancinci kunokunceda ukubuyisela amanqanaba eswekile egazini lakho kwimeko eqhelekileyo? Usenokukwazi ukunciphisa amayeza akho eswekile, okanye uyeke ukuwasebenzisa ekuhambeni kwexesha. Kodwa akulula njengoko kuvakala, akunjalo? Akukho ngxaki, siza kukunceda wenze olu hambo lube yimpumelelo. Nazi izinto ezibalulekileyo ekufuneka zenziwe nezingafunekiyo.
1. Yenza: Yenza isigqibo kuqala.
Ukunciphisa umzimba kufana nokubaleka i-marathon. Akuyonto yokubaleka ngokukhawuleza. Awunakubaleka nje okwethutyana uze uyeke. Ukuba awukulungelanga ngokwengqondo, naluphi na utshintsho olwenzayo aluyi kuhlala ixesha elide.
Ngoko ke, enye yezona ndlela zibalaseleyo zokukhuthaza ukuqhubeka nolu hambo kukucinga ngendawo oza kuba kuyo kwiminyaka emi-5 ngemikhwa yakho yangoku, nendawo ofuna ukuba kuyo ngokwenene. Ngaba ufuna ukuphila neengxaki zesifo seswekile? Okanye ufuna ukuba sempilweni kwaye wonwabe ngakumbi kunanamhlanje? Izigqibo ozenzayo namhlanje ziya kumisela ikamva lakho.
2. Musa: Musa ukwenza utshintsho olukhulu ngaxeshanye.
Ukuba ngequbuliso ugqiba ekubeni wenze utshintsho olukhulu, uthi, "Ndiza kuyeka yonke into ngomso!", amathuba okuba ungaqhubeki nayo mancinci. Ngoko qala kancinci.
Khawucinge ukuba inyathelo lakho lokuqala kukongeza imizuzu eli-15 kumthambo wakho wemihla ngemihla. Okanye ungayeka ukutya iilekese emva kwesidlo sangokuhlwa. Qala ngezinto ezimbini ezintsha ngeveki, uze wongeze ezinye izinto ezintsha njengoko uziqhela. Kwaye ngaphambi kokuba uqaphele, uya kuba wenze umahluko omkhulu.
3. Yenza: Gcina incwadana encinci malunga nokutya kwakho kunye neziselo zakho.
Bhala phantsi yonke into oyityayo noyiselayo kwincwadi encinci okanye kwifowuni yakho ubuncinane iveki. Le yeyona ndlela ilungileyo yokufumana iindawo ezingalunganga kwindlela yakho yokutya.
Usenokufumanisa ukuba utya ukutya okuneziqholo rhoqo kunokuba ucinga imini yonke. Okanye uhlala ulibala ukutya isidlo sakusasa. Wakuba uzibonile ezi zinto, kulula kakhulu ukuzilungisa.
4. Musa: Musa ukutsiba ukutya!
Eyona mpazamo inkulu kukucinga ukuba, "Ndifuna ukunciphisa umzimba, ngoko ke kulungile ukungatyi." Ukungayityi ukutya okunjalo kunokuba nefuthe elichaseneyo. Kungekudala uza kuziva ulambile kakhulu, kwaye ekugqibeleni uza kutya ukutya okuninzi kunokuba ubuya kudla rhoqo kwisidlo esilandelayo.
Ukungatyi ukutya kuyingozi kakhulu kumntu onesifo seswekile kuba kunokubangela ukuba amanqanaba eswekile egazini ehle ngequbuliso. Oku sikubiza ngokuba yi-hypoglycemia.Ibizwa ngokuba yimeko yokothuka. Ithetha ukuba ungaziva ubanda, ubila, unamehlo aluhlaza okwesibhakabhaka, uzive unesizungu, kwaye ude ulahlekelwe zingqondo. Isenokuba sisizathu sokuba amayeza akho eswekile angasebenzi kakuhle.
Ngoko ke ungaze ulibale isidlo sakusasa. Ukungatyi isidlo sakusasa kufana nokuzama ukuqhuba imoto ngaphandle kwepetroli. Ukuba wongeza into eneproteni eninzi njengeqanda okanye i-yogurt yesiGrike kwisidlo sakho sakusasa, ungalamba kude kube semini.
5. Yenza: Jongana neemvakalelo zakho
Uninzi lwethu sitya kakhulu xa sidakumbile, sixhalabile, okanye sixinezelekile. Lo ngumkhwa oyingozi kakhulu. Kuba uxinzelelo luyawanyusa amanqanaba eswekile egazini lakho.
Ngoko ke endaweni yokujika uye ekutyeni ukuze ufumane intuthuzelo xa uziva uphantsi, kubalulekile ukufumana ezinye iindlela zokujongana neemvakalelo zakho. Ukuthetha nomntu othembekileyo, ukufunda incwadi, okanye ukumamela umculo kunokunceda. Ukuba kuyimfuneko, ungathetha nogqirha wakho ngale nto kwaye ufune uncedo lweengcali.
6. Musa: Gcina usukelo lwakho luyimfihlo.
Kubalulekile ukuba nenkxaso entle kuhambo lwakho. Ngoko ke xelela usapho lwakho, abahlobo, kunye nabantu osebenza nabo ngeenjongo zakho. Inkuthazo yabo iya kuba ngumthombo omkhulu wamandla.
Ungafumana uncedo lweengcali endleleni. Thetha nogqirha wakho kwaye ufumane ingcebiso kwingcali yokutya. Ingcebiso yabo iya kukunceda uhambe ngendlela elungileyo.
7. Yenza: Yenza okungaphezulu nje kokutya.
Ukuqaphela nje into oyityayo sisiqalo esihle, kodwa akwanelanga. Ukuzilolonga yinxalenye ebalulekileyo yolu hambo. Ukongeza kumthambo we-cardio (ukuhamba, ukubaleka, ukukhwela ibhayisekile), uqeqesho lokuqinisa umzimba nalo lubaluleke kakhulu.
Izinto ezinje ngokuphakamisa iintsimbi kunye nokuzilolonga ngeebhendi zokumelana kunokunceda ukuqinisa izihlunu zakho. Oku kunokunceda ukulawula imeko ebizwa ngokuba yi-insulin resistance . Ngamafutshane, ukumelana ne-insulin kuxa umzimba wakho uvelisa i-insulin, kodwa iiseli zakho azikwazi ukuyisebenzisa kakuhle. Izihlunu zethu yindawo ephambili apho umzimba wethu usebenzisa kwaye ugcina khona iswekile. Ngoko ke ukuzigcina ziqinile kubaluleke kakhulu ekulawuleni amanqanaba eswekile egazini.
Kwakhona, hlala usebenza kangangoko unako imini yonke. Ukuhlala kwindawo enye ixesha elide kunokubangela izifo ezininzi, kuquka nesifo seswekile. Ukuba kunokwenzeka, vuka rhoqo ngeyure uze uzalise ibhotile yakho yamanzi, uhambe kancinci, kwaye ukuba ufuna ukuthetha nomntu, yiya kuye uthethe endaweni yokuthumela i-imeyile okanye umyalezo.
8. Yenza: Yongeza iicarbohydrates ekutyeni kwakho.
Nangona kukho inkolelo yokuba "isifo seswekile asilungelanga ukutya istatshi," oko akulunganga. Iicarbohydrate zibalulekile ekusebenzeni kwengqondo yethu. Eyona nto ibalulekileyo kukulawula ubungakanani bokutya okutyayo nokukhetha uhlobo olufanelekileyo.
Ngokwesiqhelo, inxalenye ye-carbohydrates enobukhulu obuncinci yanele kwisidlo esinye. Kwakhona, khetha ukutya okunesondlo, okungaxutywanga kakhulu endaweni yokutya okucociweyo okufana nesonka esimhlophe nerayisi emhlophe.
| Yongeza ezi ekutyeni kwakho (ukhetho olufanelekileyo) | Nciphisa ezi zinto kangangoko unako (ukhetho olungafanelekanga) |
|---|---|
| Irayisi, i-sorghum, i-oats | Irayisi emhlophe, isonka esimhlophe, iinoodles |
| Iitapile ezimnandi, i-cassava (ngokwencasa) | Ukutya okwenziwe ngeswekile nomgubo (iikeyiki, iibhisikithi) |
| Iitships, ii-peas, iimbotyi eziluhlaza, iilentile | Isiselo esithambile |
| Isonka esipheleleyo sengqolowa | Iyogathi eswiti kunye neziselo zeziqhamo |
9. Musa: Musa ukuyeka yonke into ngenxa yempazamo encinci.
Sonke sinamathuba ethu okusilela endleleni. Mhlawumbi kangangemini, iveki, okanye inyanga, uyaphulukana nolawulo. Yinto eqhelekileyo leyo.
Eyona nto ibalulekileyo kukunganikezeli kwaye ungatyhafi. Umahluko phakathi kwabo baphumelelayo nabo bangaphumeleliyo kukunyamezela. Qala ngokutsha. Ungakwenza oku!
Umyalezo Wokuya Ekhaya
- Ukunciphisa umzimba luhambo olude. Lungela ngengqondo.
- Musa ukwenza utshintsho olukhulu ngaxeshanye. Qala kancinci uze uqhele kancinci kancinci.
- Musa ukutsiba ukutya, ingakumbi isidlo sakusasa, nangasiphi na isizathu.
- Njengokulawula ukutya, ukuzilolonga nako kuyimfuneko.
- Musa ukuzisusa ngokupheleleyo iicarbohydrates. Khetha iintlobo ezifanelekileyo kwaye uzitye ngokulinganisela.
- Ukuba wenze impazamo endleleni, ungatyhafi uze uzame kwakhona.
- Soloko uthetha nogqirha wakho ngayo yonke le nto uze ucele ulwalathiso lwakhe.
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