Ngaba ugqirha wakho ukuxelele ukuba utyebile kakhulu kwaye unesifo seswekile sohlobo lwesibini? Eli nqaku libaluleke kakhulu kuwe. Usenokuba ucinga, "Hayi bo, ngaba ukunciphisa umzimba kangaka kuya kunceda ngesifo seswekile?" Ungathandabuzi, impendulo ithi "Ewe, ngokuqinisekileyo!". Ngokunciphisa iikhilogram ezimbalwa ezongezelelweyo, unokulawula amanqanaba eswekile egazini lakho, uphucule impilo yakho iyonke, kwaye uhlale unamandla imini yonke.
Kodwa olu hambo alulunganga ukuba luhambe wedwa. Kukhuselekile ukwenza ezi zinto ngokusondeleyo nogqirha wakho okanye igosa lezempilo elikunika iingcebiso ngesifo seswekile. Kuba njengoko uncipha umzimba, amanqanaba eswekile egazini lakho, amayeza owasebenzisayo, kwaye mhlawumbi needosi ze-insulin ozisebenzisayo kunokufuneka zitshintshwe. Ke ngoko, kufuneka kunikwe ingqalelo ekhethekileyo kuloo nto.
Nokuba ukwehlisa umzimba kancinci kuneengenelo ezininzi!
Ucinga ukuba kufuneka wehlise umzimba kakhulu? Hayi, akunjalo konke konke. Nokuba utshintsho oluncinci lunokuba nefuthe elikhulu kwimpilo yakho. Olunye uphando lufumanise ukuba nokuba umntu onesifo seswekile ulahlekelwe yi-2% yobunzima bomzimba wakhe uphela , ulawulo lwakhe lweswekile egazini luphucuke kakhulu.
Khawuthelekelele ukuba ubunzima bakho buziikhilogram ezingama-80. I-5% yaloo nto yiikhilogram ezi-4 kuphela. Oko kumalunga nobunzima besityalo serayisi. Nokuba ulahlekelwa yiloo mali incinci, uxinzelelo lwakho lwegazi, iswekile yegazi, kunye namanqanaba e-cholesterol elungileyo (i-HDL Cholesterol) aya kuphucuka, nto leyo eya kunciphisa umngcipheko wakho wesifo sentliziyo.
Ngoko ke, njengomgomo wokuqala, zama ukunciphisa ubunzima bakho nge-5% kwaye ungabuphazamisi. Ngaloo mpumelelo, uya kuba namandla amaninzi okuqhubeka phambili. Into enye ebonakaliswe zizifundo ezininzi kukuba utshintsho kwindlela yokuphila, oko kukuthi ukutya okufanelekileyo kunye nokuzilolonga , zezona ndlela zisebenzayo nezikhuselekileyo zokulawula isifo seswekile sohlobo lwesibini.
| Iingenelo eziphambili zokunciphisa iikhilogram ezi-5-7 | |
|---|---|
| 🩸 | Amanqanaba eswekile egazini aphantsi. |
| 🩺 | Ulawulo loxinzelelo lwegazi. |
| ❤️ | Ukuphucula amanqanaba e-cholesterol. |
| 🦵 | Ukunciphisa uxinzelelo kumalungu afana nezinqe zakho, amadolo, kunye namaqatha. |
| ⚡ | Ndiziva ndinamandla kwaye ndihlaziyekile. |
| 😊 | Ukonwaba kwengqondo okwandileyo kunye nokuphumla. |
Wakuba ufikelele usukelo lwakho lokuqala lwe-5%, ungayeki apho. Qhubeka. Ukuba ujonge ukunciphisa i-10% ukuya kwi-15% yobunzima bomzimba wakho uphela, unganciphisa umngcipheko wakho wesifo sentliziyo kwaye ulawule amanqanaba eswekile yakho egazini ekuhambeni kwexesha. Uza kuziva ukhululekile xa unciphisa ubunzima obungaka. Uza kunciphisa iisentimitha ezimbalwa esinqeni sakho, uza kwehla ngobukhulu bebhulukhwe, kwaye uza kuziva ulula kakhulu. Olu tshintsho luya kukunika inkuthazo enkulu yokunciphisa ubunzima obungakumbi.
Ungayenza njani indlela yokutya efanelekileyo kubantu abanesifo seswekile?
Ngelixa uzama ukunciphisa umzimba, kubalulekile ukugcina amanqanaba eswekile egazini lakho ephantsi kolawulo. Kungcono ukungavumeli amanqanaba eswekile egazini lakho anyuke okanye ehle kakhulu xa utshintsha indlela otya ngayo.
Ngokubanzi, kukhuselekile ukuba umntu onesifo seswekile anciphise malunga neekhalori ezingama-500 ngosuku. Oku kunciphisa iikhalori kufuneka kuvele kwiproteni, iicarbohydrate, kunye namafutha. Ngokutsho kweSebe lezoLimo lase-United States (i-USDA), iimfuno zekhalori zemihla ngemihla zomntu omdala kufuneka zahlulwe ngolu hlobo lulandelayo:
- Ukusuka kwiicarbohydrate: 45% - 55%
- Ukusuka kumafutha: 25% - 35%
- Ukusuka kwiproteni: 10% - 35%
Kwezi, iicarbohydrates zinefuthe elikhulu kumanqanaba eswekile egazini. Kodwa ayizizo zonke iicarbohydrates ezifanayo. Iicarbohydrates ezityebileyo kwifayibha (umzekelo, iinkozo ezipheleleyo, iioats, imifuno, iziqhamo) zingcono kakhulu kunokutya okuneswekile okanye okunesitatshi (isonka, iikeyiki, iibhisikithi, iziselo ezimnandi). Kuba azibangeli ukuba iswekile egazini inyuke ngequbuliso ize iphinde iqhekeke.
Zibekele iinjongo ze-SMART!
Xa uzama ukufezekisa iinjongo ezinkulu ezifana nokunciphisa umzimba okanye ukulawula iswekile yakho egazini, ungaphelelwa lithemba. Esona sisombululo silungileyo kukubeka iinjongo ze-SMART. I-SMART imele:
- S - Okukhethekileyo
- M- Inokulinganiselwa
- A - Inokufikeleleka
- R - Efanelekileyo
- T - Ixhomekeke kwixesha (inexesha elibekiweyo)
Xa uzibekela usukelo ngale ndlela, indlela yakho iyacaca kwaye awulahleki.
Umzekelo, ukuze ulawule isifo seswekile, kufuneka wahlule ukutya kwakho kwemihla ngemihla okune-carbohydrate ibe ziindidi ezahlukeneyo zokutya. Ngoko ke ungazibekela usukelo lwe-SMART olufana nolu: "Kwiiveki ezimbini ezizayo, ndiza kutya isidlo esinee-45 grams ze-carbohydrates kwisidlo sakusasa yonke imihla."
Ngoku jonga ukuba oku KULUNGILE kangakanani:
- Okuthe ngqo: Injongo imalunga nesidlo sakusasa.
- Inokulinganiselwa: iigram ezingama-45 zeecarbohydrate, yonke imihla.
- Okufumanekayo: Akunzima ukwenza isidlo sakusasa ngee-45 grams zee-carbs. Umzekelo: Ikomityi e-1 yee-oats eziphekiweyo (ii-32 grams zee-carbs) + isiqingatha sebhanana encinci (ii-13 grams zee-carbs), iqanda eli-1 elibilisiweyo.
- Okufanelekileyo: Ukuyeka iicarbohydrate kunceda ukulawula indlala, nto leyo enokukunceda uphephe ukutya kakhulu. Ukuze ufumane iigram ezingama-45, kufuneka utye iiproteni namafutha kunye neecarbohydrate zakho. Umzekelo, ukutya isilayi esinye sesonka neqanda kuya kukwenza uzive ulambile kakhulu kunokutya izilayi ezibini zesonka kunye nejam. Oku kuya kukunceda utye kancinci imini yonke.
- Ixesha elimiselweyo: Olu sukelo lulweeveki ezimbini kuphela. Emva kweeveki ezimbini, ungaqhubeka nokwenza oku okanye ubeke usukelo olutsha.
Ukuguqula iinjongo zexesha elifutshane ezinje zibe yimikhwa esempilweni yexesha elide yeyona nto uphumelele kuyo.
Uncedo lokuzilolonga
Enye yeenzuzo zokuzilolonga kukuba kunceda ukugcina amazinga eswekile egazini lakho ejongeka. Kwakhona, ukuba uyasebenza, unamathuba amaninzi okunciphisa ubunzima.
Ukuba awuzilolongi okwangoku, qala udibane nogqirha wakho . Uza kukuxelela oko unokukwenza noko ungenakukwenza.
Zimisele ukwenza ubuncinci iiyure ezi-2 1/2 zokuzilolonga okuphakathi kwe-aerobic, njengokuhamba ngokukhawuleza, ngeveki. Ungalahlula eli xesha libe ziiseshoni zemizuzu engama-30, iintsuku ezi-5 ngeveki, ngokwentando yakho.
Ukuze ufezekise iinjongo zakho zokunciphisa umzimba, kufuneka wenze umthambo ongakumbi. Kufuneka wenze noqeqesho lokuqinisa umzimba ubuncinane iintsuku ezimbini ngeveki. Ungakwenza oku usebenzisa oomatshini bokujima ejimini, ii-dumbbells ekhaya, okanye ubunzima bomzimba wakho (umz., ii-push-ups, ii-lunges, ii-squats).
Ukuzilolonga umzimba kutshisa iswekile egazini kunye neswekile egciniweyo kwimisipha nesibindi. Ukuba uthatha i-insulin okanye amanye amayeza eswekile, kufuneka ulumke kakhulu malunga namanqanaba eswekile egazini lakho xa uqala ukuzilolonga. Ekuhambeni kwexesha, njengoko uzilolonga rhoqo, unokukwazi ukunciphisa amayeza akho kunye nomthamo we-insulin, ngokubonisana nogqirha wakho.
Kubaluleke kakhulu: Kungumbono olungileyo ukujonga amanqanaba eswekile egazini lakho emva kokuzilolonga nangaphambi kokuba uqhube. Ngamanye amaxesha, amanqanaba eswekile egazini lakho anokwehla emva kweeyure ezininzi emva kokuzilolonga, njengaxa uphakamisa iintsimbi. Kungumbono olungileyo nokuba neqhekeza leziqhamo, iicrackers, okanye isiselo esineswekile xa useluhambeni.
Umyalezo Wokuya Ekhaya
- Qala ngokunciphisa ubunzima bakho nge-5% nje kuphela. Oku kunokwenza umahluko omkhulu kwimpilo yakho.
- Soloko uthetha nogqirha wakho ngaphambi kokuba utshintshe indlela otya ngayo okanye indlela oza kuzilolonga ngayo.
- Lungisa ukutya kwakho ngeecarbohydrates ezityebileyo kwifayibha, iiproteni, kunye namafutha alungileyo.
- Zibekele iinjongo ze-SMART ukuze uhlale usendleleni echanekileyo ngaphandle kokudinwa.
- Yenza umthambo rhoqo, kodwa qaphela indlela okuchaphazela ngayo amanqanaba eswekile egazini lakho.
- Ungaze ulibale ukujonga amanqanaba eswekile egazini lakho emva kokuzilolonga, ingakumbi ngaphambi kokuba uqhube.
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