Mhlawumbi ukhe wazibona iintengiso ezinje, akunjalo? "Yehlisa iikhilogram ezi-5 kwiintsuku ezili-10!", "Yitya nantoni na oyifunayo kwaye wehlise umzimba!", "Nciphisa ubungakanani bengubo yonke imihla!" Xa usiva amabali anje, ungacinga ukuba ukunciphisa umzimba ngokukhawuleza kulula kakhulu. Kodwa ngaba ezi zinto zilula ngokwenene njengoko besitsho? Ngaba zikhuselekile? Namhlanje, masithethe ngale ndlela yokunciphisa umzimba ngokukhawuleza (Rapid Weight Loss).
Yintoni kanye kanye le 'yokunciphisa umzimba ngokukhawuleza'?
Ngamafutshane, ukuba ulahlekelwa yikhilogram engaphezulu kwesinye (iikhilogram ezimbini) ngeveki kangangeeveki ezininzi, sikubiza ngokuba kukunciphisa umzimba ngokukhawuleza. Kukho iimveliso ezininzi kunye neendlela ezithengiswayo ezithi ziyanceda koku. Zinokwahlulwa zibe ziindidi ezininzi eziphambili.
- Ukutya Okutyiwa Yindlala: Njengoko igama lisitsho, oku kutya kuthintela kakhulu ukutya nokusela. Ngamanye amaxesha, usela ulwelo oluncinci kuphela imini yonke. Abanye abantu bathi oku kutya kunceda umzimba "ukususa ityhefu," oko kuthetha ukuba kususa iityhefu .
- Iipilisi Nezongezo Zokutya : Kukho iipilisi ezininzi kunye nezongezo ezithengiswayo ezithi zikhawulezisa ukwehla kobunzima. Kuthiwa ezi mveliso zithintela ukufunxwa kwezondlo ekutyeni, zonyusa izinga umzimba otshisa ngalo iikhalori (i-metabolism), okanye zitshisa amafutha.
- Ukutya Okuneekhalori Eziphantsi Kakhulu (ii-VLCD): Le yindlela evunyiweyo ngugqirha. Nangona kunjalo, yenziwa kuphela phantsi kweliso likagqirha . Ngokwesiqhelo, le ndlela isetyenziswa kwiimeko ezikhethekileyo, njengangaphambi kotyando, ngengcebiso kagqirha kumntu otyebe kakhulu.
- Iikhrimu nezinye izixhobo: Yingcamango ephosakeleyo ukuba unganciphisa umzimba ngeekhrimu, iibhanti, njl. Khumbula, akukho krimu okanye ipatch enokukunceda unciphise umzimba ngaphandle kokuzilolonga okanye ukutya.
Ngoko ke ngaba ezi ndlela ziyasebenza ngokwenene?
Xa sifuna ukunciphisa umzimba, sifuna ukubona iziphumo ngokukhawuleza. Kodwa nantsi inyani.
Nokuba uthatha yiphi ipilisi okanye uthambisa luphi ukhilimu, ubunzima bakho buya kuncipha kuba unciphisa kakhulu inani leekhalori ezifunyanwa ngumzimba wakho, kungekhona ngenxa yomnye umlingo.
Akukho siqinisekiso sokuba iimveliso ezininzi zokunciphisa umzimba ezikwimarike zikhuselekile okanye ziyasebenza. Zithathwa njengezongezo zokutya , kungekhona amayeza. Oku kuthetha ukuba akufuneki ziqinisekiswe ukuba zikhuselekile okanye ziyasebenza ngaphambi kokuba zithengiswe. Ngoko ke, musa ukusebenzisa nantoni na efana nale ngaphandle kokuthetha nogqirha wakho.
Iingozi kunye nemiphumo emibi yokunciphisa umzimba ngokukhawuleza
Ukunciphisa umzimba ngequbuliso nangokukhawuleza yingxaki enkulu emizimbeni yethu. Oku kunokukhokelela kwiingxaki ezinkulu zempilo. Nazi iingozi ezinokubakho kunye nemiphumo emibi .
| Umngcipheko/isiphumo esibi | Kalula nje... |
|---|---|
| Iingozi Ezinkulu | |
| Amatye enyongo | Le meko inokwenzeka kubantu abamalunga ne-12% - 25% abalahlekelwa bubunzima ngokukhawuleza. |
| Ukuphelelwa ngamanzi emzimbeni | Ukuphelelwa ngamanzi emzimbeni. Oku kungathintelwa ngokusela amanzi amaninzi. |
| Ukungondleki kakuhle | Ingakumbi ngenxa yokungafumani iproteni eyaneleyo. |
| Ukungalingani kwe-Electrolyte | Ukulahlekelwa yityuwa kunye nokulinganisela kweeminerali emzimbeni. Oku ngamanye amaxesha kunokuba yingozi ebomini. |
| Ezinye iziphumo eziqhelekileyo | |
| Intloko ebuhlungu, ukucaphuka, ukudinwa, isiyezi | Ezi zixhaphakile kuba umzimba awufumani amandla afunekayo. |
| Ukuqhinwa | Ingabangelwa kukutshintsha ukutya ngesiquphe. |
| Imijikelo yokuya exesheni engaqhelekanga kubafazi | Oku kungenzeka ngenxa yemiphumo yokusebenza kwehomoni. |
| Ukulahleka kweenwele, ukuphelelwa yimisipha | Kunye namafutha, umzimba ulahlekelwa zimisipha ezibalulekileyo kwaye iinwele zilahlekelwa zisondlo esifunekayo. |
Okukhona uhlala ixesha elide utya ukutya okunje, kokukhona umngcipheko uba mkhulu. Kuyingozi kakhulu ukulandela ukutya okungenaproteni konke konke.
Ngoko ke, ngaba akuyonto ilungileyo ukukhawuleza unciphise umzimba?
Awunakutsho loo nto. Kukho iimeko ezithile ezikhethekileyo.
Ukutya okune-calories ephantsi kakhulu (VLCD) phantsi kweliso likagqirha kunokufaneleka kumntu osele ephethwe zizifo ezinzulu ezifana nesifo seswekile, i-cholesterol ephezulu, kunye noxinzelelo lwegazi oluphezulu ngenxa yokutyeba kakhulu. Apha, sithetha ngabantu abane-Body Mass Index (BMI) engaphezulu kwama-30. Ngenkqubo enjalo ejongwa ngugqirha, ungalahlekelwa ngokukhuselekileyo yi-15%-25% yobunzima bomzimba wakho kwiiveki ezili-12.
Kodwa oku kukwaneengxaki zako. Kunzima ukugcina ukutya okungqongqo ngolu hlobo. Oku kuthetha ukuba kunye namafutha, izihlunu zakho ziya kunyibilika . Kukwanciphisa isantya semetabolism yakho. Oku kuthetha ukuba xa uqala ukutya ngendlela eqhelekileyo kwakhona, unokwanda ubunzima ngokukhawuleza kunangaphambili .
Ezinye iziganeko ezikhethekileyo
- Emva kokukhulelwa: Ukunciphisa umzimba ngokukhawuleza emva kokuzala umntwana kunokunciphisa ubisi lukamama oncancisayo . Ngoko ke, kungcono ukulinda de umntwana abe neenyanga ezimbini ubudala ngaphambi kokuba ucinge ngokunciphisa umzimba.
- Amayeza okudakumba:Ezinye izinto ezibangela ukudakumba zinokubangela ukutyeba kakhulu. Ukuba le yingxaki enkulu, ungathetha nogqirha wakho malunga nokutshintshela kwiyeza elingenampembelelo ingako kubunzima.
Abantu abaninzi bazama ukunciphisa umzimba ngokukhawuleza bebodwa, ngaphandle kwengcebiso kagqirha. Ukuze ufumane usukelo lwexesha elifutshane, njengokunxiba ilokhwe yomtshato okanye ukujongeka umhle elunxwemeni. Ukuba usempilweni, ukunciphisa iikhalori kangangeentsuku ezimbalwa kunokubangela ingozi enkulu. Kodwa ukuba wenza njalo, qiniseka ukuba uxelela ugqirha wakho ngayo . Qiniseka ukuba utya ubuncinane iigram ezingama-70-100 zeproteni ngosuku, thatha i-multivitamin, kwaye utye ukutya okutyebileyo kwi-potassium, njengeebhanana, iitumato kunye neeorenji.
Umyalezo Wokuya Ekhaya
- Musa ukukhohliswa ziipilisi, iikhrimu, kunye neendlela zokukhupha ityhefu ezithi zinciphisa ubunzima ngomlingo.
- Ukunciphisa umzimba ngokukhawuleza kuyingozi emzimbeni, kwaye ubunzima obulahlekileyo budla ngokubuyiselwa.
- Imfihlo yokwenyani yokunciphisa umzimba ngendlela esempilweni kunye nokugcinwa usempilweni yindlela yokuphila yexesha elide yokulawula ukutya ngendlela ecwangcisiweyo kunye nokuzilolonga .
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo lotya oluqinileyo okanye uthathe naluphi na uhlobo lokuncedisa ekunciphiseni umzimba.
- Ukuba uneengxaki zempilo ngenxa yokutyeba kakhulu, eyona ndlela ikhuselekileyo yokunciphisa umzimba ngokukhawuleza kukwenza oko phantsi kweliso likagqirha .
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