Ingabe nawe ufuna izindlela zokwehlisa isisindo? Mhlawumbe umngane wakho ukutshelile ukuthi, "Mfo, uma ungadli usuku olulodwa noma ezimbili, uzokwehlisa isisindo kancane." Lokhu 'kuzila' noma 'ukuzila ukudla' sekuthandwa kakhulu manje. Abanye abantu bakwenza ukuze banciphise isisindo, abanye ukuze basuse ubuthi emzimbeni, okungukuthi, 'ukususa ubuthi', ngisho nangezizathu zenkolo. Ngakho ake sibone ukuthi le ndlela ilunge kangakanani ngempela nokuthi yini okudingeka siyiqaphele.
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Uhlangothi oluphambene lokuzila ukudla ukuze wehlise isisindo
Uma ucabanga ngokuzila ukudla ukuze wehlise isisindo, kufanele ucabange kabili, ngoba ukwehla kwesisindo okufeza ngale ndlela kungase kungabi yinto eqhubekayo isikhathi eside.
Cabanga nje, lapho singazelele ukuyeka ukudla, umzimba wethu ucabanga ukuthi, ‘O, kukhona ukushoda kokudla.’ Kufana nokuya ‘esimweni sokulamba.’ Bese umzimba uzama ukonga amandla. Into eyinhloko oyenzayo ngalokho ukunciphisa ijubane lokugaya ukudla , okuyisilinganiso umzimba oshisa ngaso amandla.
Ngakho-ke kwenzekani uma ungadli izinsuku ezimbalwa bese uqala ukudla ngendlela evamile futhi? Ngenxa yalokho kuncipha kwe-metabolism, ukudla okudlayo kuqala ukugcinwa njengamafutha ngokushesha kunokujwayelekile. Umphumela? Isisindo osinciphile siyabuyiselwa, mhlawumbe nangaphezulu!
Enye into ukuthi ngesikhathi uzila ukudla, ungase uzizwe ungalambile kangako ekuqaleni, kodwa uma usuyeka, indlala yakho iphindwe kabili noma kathathu. Bese uqala ukudla ngokungalawuleki. Kwenzeka okufanayo nangokuzila ukudla ngezikhathi ezithile. Ngisho noma wehlisa isisindo, kungokwesikhashana.
Phela, awudingi izindlela ezikhethekile 'zokukhipha ubuthi' emzimbeni wakho. Izitho zethu ezifana nesibindi nezinso zenza lowo msebenzi kahle ngokwemvelo.
Yiziphi izindlela eziyinhloko zokuzila ukudla?
Kunezinhlobo ezahlukene 'zokuzila ukudla'. Ezinye izindlela zikuvumela kuphela ukuphuza uketshezi olufana namanzi netiye. Ezinye izindlela zinciphisa kakhulu inani lamakhalori owadlayo ngaphandle kokunciphisa ngokuphelele ukudla. Ake sibheke izindlela eziyinhloko.
| Indlela Yokuzila Ukudla | Kalula nje... |
|---|---|
| Ukuzila Ukudla Okuphelele | Phuza kuphela uketshezi olufana namanzi, itiye, noma ijusi. Ungadli noma yikuphi ukudla okuqinile. |
| Ukunqunyelwa kwamakhalori | Awuyeki ukudla ngokuphelele, kodwa ugcina ukudla kwakho kwamakhalori kwansuku zonke kuphansi kakhulu (isib. 500-600). |
| Ukuzila Ukudla Okungapheli | Kunezindlela eziningana zokwenza lokhu. Enye yezindlela ezidumile kakhulu ukuzila ukudla amahora angu-16 ngosuku nokudla phakathi namahora angu-8 asele (indlela engu-16:8). Enye indlela ukudla ngokujwayelekile izinsuku ezi-5 ngesonto nokunciphisa amakhalori izinsuku ezi-2 (ukudla okungu-5:2). |
Ingabe le ndlela iphephile ngempela?
Akukho okubi ngokuzila ukudla kumuntu omdala onempilo izinsuku ezimbili noma ezintathu, kodwa kunombandela owodwa: kufanele uphuze amanzi amaningi ukuze ugweme ukuphelelwa amanzi emzimbeni.
Kodwa uma siqhubeka nokuzila ukudla, imizimba yethu ilahlekelwa amavithamini, amaminerali, nezinye izakhamzimba ezidingayo. Lokhu kungaholela ezimpawini ezifana nalezi:
- Ukukhathala okukhulu kanye nesiyezi
- Ukuqunjelwa
- Ukuphelelwa amanzi emzimbeni
- Ukungabekezeleli umkhuhlane
Laba bantu akufanele bazile ukudla!
Nokho, lokhu akusebenzi kuwo wonke umuntu. Laba bantu ikakhulukazi kufanele bagweme ukuzila ukudla ngokuphelele.
- Omama abakhulelwe nabancelisayo
- Abantu abanezifo ezingamahlalakhona njengesifo sikashukela, isifo senhliziyo, noma isifo sezinso
- Abantu asebekhulile
- Izingane ezincane kanye nezingane ezincane
Ucwaningo oluthile lukhombisile ukuthi ukuzila ukudla ngezikhathi ezithile kungaba nezinzuzo ezithile zempilo ezimweni zokuvuvukala njenge-arthritis kanye ne-asthma. Kodwa-ke, lokhu kusesesigabeni socwaningo, ngakho-ke kusenesikhathi kakhulu ukuthola noma yiziphi iziphetho eziqinile.
Ake sibheke nokuzila ukudla ngokuphuza ijusi kuphela.
Lokhu nakho kuthandwa kakhulu manje. Ufaka imifino nezithelo ku-juicer bese uphuza kuphela ijusi eliphuma kuyo usuku lonke, mhlawumbe izinsuku ezingaba yi-10. Khumbula, lokhu kuhlukile ku-smoothie eyenziwe ngokuxuba. Ngoba lapho ujusi, i-fiber esithelweni isuswa ngokuphelele. Kunezinzuzo kanye nokungalungi kwale ndlela.
| Izinzuzo | Izingozi |
|---|---|
| Kungasiza ekukhuthazeni ukukhula kwamagciwane awusizo emathunjini (kunemibono ehlukahlukene ngalokhu). | Ukwehla kwesisindo kungokwesikhashana. Uma ubuyela ekudleni ukudla okuvamile, isisindo sizobuya. |
| Indlela elula yokuthola ukudla okunomsoco kulabo abangathandi ukudla imifino nezithelo. | Ukuntuleka kwamaprotheni kungenzeka. Amajusi aqukethe amaprotheni amancane kakhulu. |
| Umzimba ungathola inani elikhulu lamavithamini nama-antioxidants ngesikhathi esisodwa. | Kufanele ngihlale ngilambile, ngizizwa ngikhathele, futhi ngingenampilo . |
| Ukuphuza ijusi kungabangela ukwanda okungazelelwe koshukela egazini, kulandelwe ukwehla okuncane. Lokhu kungakwenza uzizwe ungakhululekile. |
Into ebaluleke kakhulu ukukhuluma nodokotela wakho njalo ngaphambi kokuqala noma yikuphi ukudla okusha, ikakhulukazi okufana nokuzila ukudla.
Ungacela udokotela wakho ukuthi akuthumelele i-referral ukuze ubonane nodokotela wezokudla. Bangakusiza ukuthi wakhe uhlelo lokudla olunempilo olufanele wena.
Umlayezo Wokuya Nawe Ekhaya
- Ukwehla kwesisindo ngenxa yokuzila ukudla ngokuvamile kuba okwesikhashana. Ukwanda kwesisindo kungenzeka uma ubuyela ekudleni okuvamile.
- Umzimba wakho awudingi izindlela ezikhethekile 'zokususa ubuthi'. Izitho zomzimba ezifana nesibindi nezinso zenza lokhu kusebenze ngokwemvelo.
- Uma uzila ukudla, kubalulekile ukuphuza amanzi amaningi ukuze umzimba wakho ungaphelelwa amanzi emzimbeni.
- Omama abakhulelwe, abantu abanezifo ezingamahlalakhona, asebekhulile, kanye nezingane kufanele bagweme ngokuphelele ukuzila ukudla.
- Kubaluleke kakhulu ukufuna iseluleko kudokotela wakho ngaphambi kokuqala noma yiluphi uhlobo lokuzila ukudla noma ukudla okuqinile.
No comments yet. Be the first to share your question or experience below.