Ingabe udokotela wakho ukutshelile ukuthi ukhuluphele futhi unesifo sikashukela sohlobo lwesibili? Lesi sihloko sibaluleke kakhulu kuwe. Ungase ucabange, "Hawu, ingabe ukunciphisa isisindo esingaka kuzosiza ngempela ngesifo sikashukela?" Ungangabazi, impendulo ithi "Yebo, nakanjani!". Ngokunciphisa amakhilogremu ambalwa engeziwe, ungalawula amazinga kashukela egazini lakho, uthuthukise impilo yakho iyonke, futhi uhlale unamandla usuku lonke.
Kodwa lolu hambo alulungile ukuhamba wedwa. Kuphephile ukwenza lezi zinto eduze nodokotela wakho noma isikhulu sezempilo esikweluleka ngesifo sikashukela. Ngoba njengoba wehlisa isisindo, amazinga kashukela egazini lakho, imithi oyiphuzayo, kanye nemithamo ye-insulin oyisebenzisayo kungadingeka ukuthi kushintshwe. Ngakho-ke, kufanele kunakwe ngokukhethekile lokho.
Ngisho nokwehlisa isisindo esincane kunezinzuzo eziningi!
Ucabanga ukuthi udinga ukunciphisa isisindo esiningi? Cha, cha nhlobo. Ngisho nezinguquko ezincane zingaba nomthelela omkhulu empilweni yakho. Ucwaningo olulodwa luthole ukuthi noma umuntu onesifo sikashukela elahlekelwa kancane njenge-2% yesisindo somzimba wakhe wonke , ukulawulwa kwakhe ushukela egazini kuthuthuke kakhulu.
Ake sithi unesisindo esingamakhilogremu angu-80. U-5% walokho ungamakhilogremu angu-4 kuphela. Lokho kucishe kube yisisindo sesitshalo selayisi. Ngisho noma ulahlekelwa yilelo nani elincane, umfutho wegazi lakho, ushukela wegazi, kanye namazinga e-cholesterol enhle (i-HDL Cholesterol) kuzothuthuka, kuncishiswe ingozi yakho yesifo senhliziyo.
Ngakho-ke, njengomgomo wokuqala, zama ukunciphisa isisindo sakho ngo-5% bese usigcina siqinile. Ngaleyo mpumelelo, uzoba namandla amaningi okuqhubekela phambili. Into eyodwa eye yafakazelwa yizifundo eziningi ukuthi izinguquko zendlela yokuphila, okungukuthi ukudla okufanele kanye nokuzivocavoca , kuyindlela ephumelela kakhulu nephephile yokuphatha isifo sikashukela sohlobo 2.
| Izinzuzo eziyinhloko zokulahlekelwa ama-kilos angu-5-7 | |
|---|---|
| 🩸 | Amazinga kashukela egazini aphansi. |
| 🩺 | Ukulawulwa komfutho wegazi. |
| ❤️ | Ukuthuthukisa amazinga e-cholesterol. |
| 🦵 | Ukunciphisa ingcindezi emalungeni njengezinqe zakho, amadolo, kanye namaqakala. |
| ⚡ | Ukuzizwa unamandla futhi uqabulekile. |
| 😊 | Ukwanda kwenjabulo yengqondo nokuphumula. |
Uma usufinyelele umgomo wakho wokuqala ongu-5%, ungagcini lapho. Qhubeka. Uma uhlose ukunciphisa u-10% kuya ku-15% wesisindo sakho sonke somzimba, unganciphisa ingozi yakho yesifo senhliziyo futhi ulawule amazinga kashukela egazini lakho ngokuhamba kwesikhathi. Uzozizwa ujabule ngawe uma unciphisa isisindo esingaka. Uzolahlekelwa amasentimitha ambalwa okhalweni lwakho, uzokwehla ngosayizi webhulukwe, futhi uzozizwa ulula kakhulu. Lezi zinguquko zizokunikeza isisusa esikhulu sokunciphisa isisindo esengeziwe.
Ungayakha kanjani indlela yokudla efanele abantu abanesifo sikashukela?
Ngesikhathi uzama ukwehlisa isisindo, kubalulekile ukulawula amazinga kashukela egazini lakho. Kungcono ukungavumeli amazinga kashukela egazini lakho akhuphuke noma ehle kakhulu uma ushintsha ukudla kwakho.
Ngokuvamile, kuphephile ngomuntu onesifo sikashukela ukunciphisa amakhalori angaba ngu-500 ngosuku. Lokhu kunciphisa amakhalori kufanele kuvele kumaprotheni, ama-carbohydrate, namafutha. Ngokusho koMnyango Wezolimo wase-United States (i-USDA), izidingo zamakhalori zansuku zonke zomuntu omdala kufanele zihlukaniswe kanje:
- Kusukela kuma-carbohydrate: 45% - 55%
- Kusukela kumafutha: 25% - 35%
- Kusukela kumaprotheni: 10% - 35%
Kulawa, ama-carbohydrate anethonya elikhulu emazingeni kashukela egazini. Kodwa akuwona wonke ama-carbohydrate afanayo. Ama-carbohydrate acebile nge-fiber (isibonelo, okusanhlamvu okuphelele, i-oats, imifino, izithelo) angcono kakhulu kunokudla okunoshukela noma okunesitashi (isinkwa, amakhekhe, amabhisikidi, iziphuzo ezimnandi). Ngoba awabangeli ushukela egazini ukhuphuke ngokuzumayo bese ephinda ewa.
Zibekele imigomo ehlakaniphile!
Uma uzama ukufeza imigomo emikhulu njengokunciphisa isisindo noma ukulawula ushukela egazini lakho, ungadumazeka. Isixazululo esingcono kakhulu ukuzibekela imigomo ye-SMART. I-SMART imele:
- S - Okuqondile
- M- Kungalinganiswa
- A - Okungafinyeleleka
- R - Okufanelekile
- T - Kuboshwe ngesikhathi (kunesikhathi)
Uma uzibekela imigomo ngale ndlela, indlela yakho iyacaca futhi awulahleki.
Isibonelo, ukuze ulawule isifo sikashukela, udinga ukuhlukanisa ukudla kwakho kwama-carbohydrate kwansuku zonke kube ukudla okulinganayo okuningana. Ngakho-ke ungazibekela umgomo we-SMART onjengalona: "Emasontweni amabili alandelayo, ngizodla ukudla okuqukethe amagremu angu-45 ama-carbohydrate njengesidlo sasekuseni nsuku zonke."
Manje bheka ukuthi lokhu ku-SMART kangakanani:
- Okuqondile: Umgomo umayelana nesidlo sasekuseni.
- Okungalinganiswa: amagremu angu-45 ama-carbohydrate, nsuku zonke.
- Okutholakalayo: Akunzima ukwenza isidlo sasekuseni ngamagremu angu-45 ama-carbohydrate. Isibonelo: inkomishi e-1 ye-oats ephekiwe (amagremu angu-32 ama-carbohydrate) + ingxenye yebhanana elincane (amagremu angu-13 ama-carbohydrate), iqanda elibilisiwe eli-1.
- Okufanelekile: Ukususa ama-carbohydrate kusiza ukulawula indlala, okungakusiza ugweme ukudla ngokweqile. Ukuze uthole amagremu angu-45, udinga ukudla amaprotheni namafutha kanye nama-carbohydrate akho. Isibonelo, ukudla ucezu olulodwa lwesinkwa neqanda kuzokwenza uzizwe ulambile kancane kunokudla izingcezu ezimbili zesinkwa nejamu. Lokhu kuzokusiza futhi ukuthi udle kancane usuku lonke.
- Isikhathi Esinqunyiwe: Lo mgomo ungowamasonto amabili kuphela. Ngemva kwamasonto amabili, ungaqhubeka nokwenza lokhu noma ubeke umgomo omusha.
Ukuguqula imigomo yesikhathi esifushane njengale ibe yimikhuba enempilo yesikhathi eside kuyimpumelelo yakho enkulu.
Usizo lokuzivocavoca
Enye yezinzuzo zokuzilolonga ukuthi kusiza ukugcina amazinga kashukela egazini lakho elawulwa. Futhi, uma umatasa, cishe uzonciphisa isisindo.
Uma ungazivivinyi okwamanje, qala uthintane nodokotela wakho . Uzokutshela ukuthi yini ongayenza nengayenzi.
Lwela ukwenza okungenani amahora amabili nesigamu okuzivocavoca okulingene, njengokuhamba ngokushesha, ngesonto. Ungahlukanisa lesi sikhathi sibe yimizuzu engama-30, izinsuku ezi-5 ngesonto, ngendlela othanda ngayo.
Ukuze uthuthukise imigomo yakho yokwehlisa isisindo, udinga ukwenza umsebenzi owengeziwe womzimba. Kufanele futhi wenze ukuqeqeshwa kwamandla okungenani izinsuku ezimbili ngesonto. Ungakwenza lokhu usebenzisa imishini yokulinganisa isisindo ejimini, ama-dumbbell ekhaya, noma isisindo somzimba wakho (isb., ama-push-up, ama-lunges, ama-squats).
Ukuzilolonga ngokomzimba kushisa ushukela egazini kanye noshukela ogciniwe emisipheni nasesibindini. Uma uthatha i-insulin noma eminye imithi yesifo sikashukela, kufanele uqaphele kakhulu amazinga kashukela egazini lakho uma uqala ukuzivocavoca. Ngokuhamba kwesikhathi, njengoba uzilolonga njalo, ungase ukwazi ukunciphisa imithi yakho kanye nomthamo we-insulin, ngokubonisana nodokotela wakho.
Kubaluleke kakhulu: Kungumqondo omuhle ukuhlola amazinga kashukela egazini lakho ngemva kokuzivocavoca nangaphambi kokushayela. Ngezinye izikhathi, amazinga kashukela egazini lakho angase ehle emahoreni amaningi ngemva kokuzivocavoca, njengasesikhathini sokuphakamisa izinsimbi. Kungumqondo omuhle futhi ukugcina ucezu lwesithelo, ama-cracker, noma isiphuzo esinoshukela nawe uma usohambweni.
Umlayezo Wokuya Nawe Ekhaya
- Qala ngokunciphisa isisindo sakho kancane njenge-5%. Kungenza umehluko omkhulu empilweni yakho.
- Khuluma nodokotela wakho njalo ngaphambi kokushintsha indlela odla ngayo noma uhlelo lwakho lokuzivocavoca.
- Linganisa ukudla kwakho ngama-carbohydrate acebile nge-fiber, amaprotheni, namafutha amahle.
- Zibekele imigomo ehlakaniphile ukuze uhlale usendleleni efanele ngaphandle kokukhathala.
- Vivinya umzimba njalo, kodwa qaphela ukuthi lokhu kuthinta kanjani amazinga kashukela egazini lakho.
- Ungalokothi ukhohlwe ukuhlola amazinga kashukela egazini lakho ngemva kokuzivocavoca, ikakhulukazi ngaphambi kokushayela.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho