Cishe uke wabona izikhangiso ezinjengalezi, akunjalo? "Yehlisa amakhilogremu ama-5 ezinsukwini eziyi-10!", "Yidla noma yini oyifunayo bese wehlisa isisindo!", "Nciphisa usayizi wengubo nsuku zonke!" Uma uzwa izindaba ezinjengalezi, ungase ucabange ukuthi ukwehlisa isisindo ngokushesha kulula kakhulu. Kodwa ingabe lezi zinto zilula njengoba zisho? Ingabe ziphephile? Namuhla, ake sixoxe ngalokhu kwehlisa isisindo ngokushesha (Ukunciphisa Isisindo Ngokushesha).
Calculate the number of calories needed per day to lose, gain or maintain weight
Kuyini ngempela lokhu 'ukwehlisa isisindo ngokushesha'?
Kalula nje, uma ulahlekelwa ngaphezu kwekhilogremu elilodwa (amakhilogremu amabili) ngesonto esikhathini esingamasonto amaningana, sikubiza ngokuthi ukwehlisa isisindo ngokushesha. Kunemikhiqizo nezindlela eziningi emakethe ezithi ziyasiza kulokhu. Zingahlukaniswa ngezigaba eziningana eziyinhloko.
- Ukudla Okudliwa Yindlala: Njengoba igama lisho, lokhu kudla kuvimbela kakhulu ukudla nokuphuza. Ngezinye izikhathi, uphuza inani elincane loketshezi usuku lonke. Abanye abantu bathi lokhu kudla kusiza umzimba "ukususa ubuthi," okusho ukuthi kususa ubuthi .
- Amaphilisi Nezithasiselo Zokudla : Kunezinhlobo eziningi zamaphilisi nezithasiselo emakethe ezithi zisheshisa ukwehla kwesisindo . Kuthiwa le mikhiqizo ivimba ukumuncwa kwezakhamzimba ekudleni, inyuse izinga umzimba oshisa ngalo amakhalori (i-metabolism), noma ishise amafutha.
- Ukudla Okune-Calorie Ephansi Kakhulu (ama-VLCD): Lena indlela evunyelwe ngokwezokwelapha. Kodwa-ke, yenziwa kuphela ngaphansi kokuqashwa kwezokwelapha . Ngokuvamile, le ndlela isetshenziswa ezimweni ezikhethekile, njengangaphambi kokuhlinzwa, ngeseluleko sikadokotela somuntu okhuluphele kakhulu.
- Okhilimu namanye amadivayisi: Kuyiphutha eliphelele ukuthi unganciphisa isisindo ngamakhilimu, amabhande, njll. Khumbula, akukho khilimu noma i-patch engakusiza unciphise isisindo ngaphandle kokuzivocavoca noma ukudla okudlayo.
Ngakho-ke ingabe lezi zindlela ziyasebenza ngempela?
Uma sifuna ukwehlisa isisindo, sifuna ukubona imiphumela ngokushesha. Kodwa nansi iqiniso.
Kungakhathaliseki ukuthi uthatha liphi iphilisi noma ugcoba luphi ukhilimu, isisindo sakho sizoncipha ngoba unciphisa kakhulu inani lamakhalori atholwa ngumzimba wakho, hhayi ngenxa yanoma yimuphi omunye umlingo.
Akukho siqinisekiso sokuthi imikhiqizo eminingi yokwehlisa isisindo emakethe iphephile noma isebenza kahle. Ibhekwa njengezithako zokudla , hhayi izidakamizwa. Lokhu kusho ukuthi akudingeki ukuthi kuqinisekiswe ukuthi iphephile noma iyasebenza ngaphambi kokuba ithengiswe. Ngakho-ke, ungasebenzisi into efana nale ngaphandle kokukhuluma nodokotela wakho.
Izingozi nemiphumela emibi yokwehlisa isisindo ngokushesha
Ukwehlisa isisindo ngokuzumayo nangokushesha kuyingcindezi enkulu emizimbeni yethu. Lokhu kungaholela ezinkingeni ezinkulu zempilo. Nazi izingozi ezingaba khona kanye nemiphumela emibi .
| Ingozi/umphumela ongemuhle | Kalula nje... |
|---|---|
| Izingozi Ezinkulu | |
| Amatshe enyongo | Lesi simo singaba khona kubantu abangaba ngu-12% - 25% abanciphisa isisindo ngokushesha. |
| Ukuphelelwa amanzi emzimbeni | Ukuphelelwa amanzi emzimbeni. Lokhu kungavinjelwa ngokuphuza amanzi amaningi. |
| Ukungondleki kahle | Ikakhulukazi kubangelwa ukungatholi amaprotheni anele. |
| Ukungalingani kwe-Electrolyte | Ukulahlekelwa usawoti kanye nebhalansi yamaminerali emzimbeni. Lokhu kungaba yingozi empilweni ngezinye izikhathi. |
| Eminye Imiphumela Emibi Evamile | |
| Ikhanda elibuhlungu, ukucasuka, ukukhathala, isiyezi | Lokhu kuvamile ngoba umzimba awutholi amandla adingekayo. |
| Ukuqunjelwa | Kungabangelwa ushintsho olusheshayo ekudleni. |
| Imijikelezo yokuya esikhathini engajwayelekile kwabesifazane | Kungase kwenzeke ngenxa yemiphumela ekusebenzeni kwama-hormone. |
| Ukulahlekelwa izinwele, ukulahleka kwemisipha | Kanye namafutha, umzimba ulahlekelwa yimisipha ebalulekile futhi izinwele nazo zilahlekelwa ukudla okudingakalayo. |
Uma uhlala isikhathi eside ekudleni okunje, ingozi iba nkulu. Kuyingozi kakhulu ukulandela ukudla okungenawo nhlobo amaprotheni.
Ngakho-ke akukuhle yini ukwehlisa isisindo ngokushesha?
Awukwazi ukusho lokho. Kunezinye izimo ezikhethekile.
Ukudla okunama-calorie aphansi kakhulu (i-VLCD) ngaphansi kokuqondisa kukadokotela kungafaneleka kumuntu osevele ehlushwa izifo ezinkulu ezifana nesifo sikashukela, i-cholesterol ephezulu, kanye nomfutho wegazi ophezulu ngenxa yokukhuluphala. Lapha, sikhuluma ngabantu abane-Body Mass Index (BMI) engaphezu kuka-30. Ngohlelo olunjalo oluqondiswa ngokwezokwelapha, ungalahlekelwa ngokuphephile u-15%-25% wesisindo somzimba wakho cishe emavikini ayi-12.
Kodwa lokhu nakho kunezinkinga zako. Kunzima ukugcina ukudla okuqinile kanje. Lokhu kusho ukuthi kanye namafutha, imisipha yakho izoncibilika . Kuphinde kwehlise ijubane le-metabolism yakho. Lokhu kusho ukuthi uma uqala ukudla ngendlela evamile futhi, ungase ukhuluphale ngokushesha kunangaphambili .
Eminye imicimbi ekhethekile
- Ngemva kokukhulelwa: Ukwehlisa isisindo ngokushesha kakhulu ngemva kokubeletha kunganciphisa ubisi lukamama oncelisayo . Ngakho-ke, kungcono ukulinda kuze kube yilapho ingane isinezinyanga okungenani ezimbili ubudala ngaphambi kokucabanga ngokunciphisa isisindo.
- Imithi yokucindezeleka:Eminye imithi yokucindezeleka ingabangela ukukhuluphala. Uma lokhu kuyinkinga enkulu, ungase ufune ukukhuluma nodokotela wakho mayelana nokushintshela emithini engenawo umthelela omkhulu esisindweni.
Abantu abaningi bazama ukwehlisa isisindo ngokushesha bebodwa, ngaphandle kweseluleko sikadokotela. Ukuze uthole umgomo wesikhashana, njengokugqoka ingubo yomshado noma ukubukeka kahle ogwini lolwandle. Uma uphilile, ukunciphisa amakhalori izinsuku ezimbalwa kungase kungabangela umonakalo omkhulu. Kodwa uma wenza kanjalo, qiniseka ukuthi utshela udokotela wakho ngakho . Qiniseka ukuthi udla okungenani amagremu angu-70-100 eprotheyini ngosuku, thatha amavithamini amaningi, futhi udle ukudla okucebile nge-potassium, njengobhanana, utamatisi, nama-orenji.
Umlayezo Wokuya Nawe Ekhaya
- Ungakhohliswa amaphilisi, okhilimu, kanye nezindlela zokuhlanza umzimba ezithi zinciphisa isisindo ngendlela eyisimangaliso.
- Ukwehlisa isisindo ngokushesha kuyingozi emzimbeni, futhi isisindo esilahlekile sivame ukubuyiselwa.
- Imfihlo yangempela yokwehlisa isisindo ngendlela enempilo kanye nokugcina isisindo siphilile yindlela yokuphila yesikhathi eside yokulawula ukudla ngendlela ehlelekile kanye nokuzivocavoca .
- Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla okuqinile noma ukuthatha noma yisiphi isithasiselo sokwehlisa isisindo.
- Uma unezinkinga zempilo ngenxa yokukhuluphala, okuwukuphela kwendlela ephephile yokunciphisa isisindo ngokushesha ukwenza kanjalo ngaphansi kokuqondisa kukadokotela .
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