Okuqukethwe
Ukudla, ukudla okunempilo, ukukhuluphala ngokweqile
Uzizwa untekenteke futhi uthambile, kodwa ngesizathu esithile isibuko sibonisa intokazi noma intokazi kancane kancane kodwa esondela kumafomu ayintandokazi kaRubens? Ake sibone ukuthi kungani ukhula ngamakhilogremu nokuthi azoyithinta kanjani inhlalakahle yakho.
Izizathu zokuthi kungani ukhuluphala
1. Ufuzo Ingabe amandla amabi kakhulu kune-athomu. Izakhi zofuzo zingama-70% ezinomthwalo wemfanelo wohlobo lomzimba kanye nokuthambekela kokukhuluphala ngokweqile. Babhekisise abazali bakho, futhi uyonquma ngokungangabazeki ukuthi ikamu lakho linjani kubo. Uma bobabili abazali bekhuluphele, amathuba okuthi ngokushesha umzimba wakho “uzontanta” azophindeka kabili. Uma, isibonelo, umama wakho ekhuluphele ngemva kweminyaka engama-40, khona-ke wena, cishe, uzobhekana nesiphetho esifanayo. Kodwa lawa maqiniso akusona isizathu sokuphumula futhi ngamazwi athi "awukwazi ukunyathela imvelo" nsuku zonke ngenjabulo udla isinkwa nebhotela. Kunalokho, yilwa! Okungenani nciphisa kancane ukudla, phatha ufulawa noshukela njengesikhali sesitha.
2. umzimba unesibopho sokushisa ama-calories futhi, ngokufanele, ukuqoqwa kwamafutha. Konke ngenxa yefa elifanayo, abanye abantu bashisa amafutha ngokushesha kunabanye. Kodwa-ke, i-metabolism nayo incike ekutheni sidla ini nokuthi kanjani, noma ngabe siyajima, sineminyaka emingaki. Khumbula, lapho sikhula, i-metabolism yethu "yehlisa ijubane". Ngemva kweminyaka engu-25, ushisa ama-kilojoule angu-200-400 ngosuku kunangaphambili! Lokhu kusho ukuthi udinga nje ukuzibhubhisa ngokwakho: vivinya umzimba futhi ungazami ukubeka izingxenye ezingaphezu kwentsha.
3. I-Hypodynamia - yilokhu: ekuseni uthatha indlela ehamba ngaphansi noma ngemoto uma uye emsebenzini, uhlale etafuleni usuku lonke, kusihlwa ubuyela ekhaya ngendlela efanayo ngesitimela esingaphansi noma ngemoto, uwela phansi ukhathele usofa owuthandayo unencwadi. noma i-TV. Kodwa cishe uyazi ukuthi uma uhlezi noma ulala, amafutha aboshwe ezindaweni ezithile, isibonelo, kusukela ekuhlezi ngemuva kwesondo lemoto, isisu siyasakazeka futhi izinhlangothi ziqala ukulenga phansi. Nsuku zonke, hamba izitobhi eziningana usuka ekhaya uye emsebenzini, ukhohlwe ikheshi, uze unyakaze ngenkathi ulele esofeni: phakamisa imilenze yakho, yenza isihlahla se-birch nezinye izivivinyo eziwusizo kakhulu.
4. Ukucindezeleka nokucindezeleka ngokomzwelo abantu besifazane banomkhuba wokudla amakhekhe namakhekhe, amadoda anomkhuba wokuthela ubhiya. Yebo, uqinisile: amaswidi, ikakhulukazi ushokoledi, asiza ukukhiqiza amahomoni enjabulo, ngisho notshwala benza umuntu abe sesimweni esimangalisayo lapho engenandaba nalutho. Konke kumayelana nevolumu yamagremu. Ukudla ucezu lukashokholethi noma ukuqhabula ingilazi kabhiya kwamukelekile, kodwa bambalwa abantu abazikhawulela kule mithamo. Ngifuna ukuzijabulisa kaningi ngangokunokwenzeka, okusho ukuthi ngihlala ngidla ufulawa, amaswidi futhi ngifinyelela euphoria ngosizo lwesiphuzo esinegwebu. Yazi ukuthi ume nini!
5. Umshado ubeka amakhilogremu engeziwe okhalweni lowesifazane, isazi sokudla saseBrithani uDavid Haslem siyaqiniseka ngalokhu. Abesifazane bajwayelana nabayeni babo, ngakho-ke baqala ukuthenga imikhiqizo eminingi yamaprotheni, amazambane nokusanhlamvu, nemifino nezithelo ezincane. Ukudla isidlo sakusihlwa nomyeni wakhe futhi ebuka othandekayo, bathola izingxenye ezinamandla kakhulu kunasebuntombazaneni. Ngaphezu kwalokho, indoda idinga ukunakwa njalo, futhi amakhosikazi anesikhathi esincane samakilasi okuqina. Ngokuhamba kwesikhathi, abesifazane baphumule ngokuphelele, bayeke ukubuka okhalweni: ukuzingela indoda kuphelile. Ngokuvamile, usosayensi waseBrithani uthi: amadoda anethonya elibi kakhulu kwabesifazane. Naka kakhulu ezemidlalo futhi ungajahi izingxenye zamadoda.
6. Izinga lokudla, "esiphonsa" kithi ngokwethu, ngokuxakayo, ngokukhuphuka kwezinga lokuphila akubi ngcono. Ukudla okusheshayo kuwunqobile umhlaba. Emsebenzini, sidla ama-crackers, amabhanisi, i-pizza noma ama-hamburgers, sihlafuna ama-chips nama-bar phambi kwe-TV, futhi isidlo sakusihlwa masinyane sithenga inkukhu eyosiwe, bese siyigeza yonke nge-sweet fizz. Amakhalori avele agxume ngenjabulo! Futhi ngendlela, iphakethe elincane lama-chips ngamakhalori lilingana nesidlo sakusihlwa esigcwele esishisayo, i-side dish nesaladi! Ungaqapheli ukudla okusheshayo neminye imikhiqizo eyingozi! Thatha amasaladi, ama-apula, ubhanana, nezinye izithelo emsebenzini.
7. Ukudla kubasebenzi abaningi abakhuthele, umyalo wezazi zokudla okunomsoco uphambene ngokuqondile: isidlo sasekuseni siyeqiwa, isidlo sasemini siqukethe ukudla okulula okusheshayo, kodwa kusihlwa, futhi ngisho nangaphambi kokulala, ukudla okulindelwe isikhathi eside. Nanka amafutha futhi afakwa kuwo wonke umzimba. Khumbula: udinga ukudla okungenani kathathu ngosuku ngezingxenye ezincane, ucezu lokugcina lokudla lungathunyelwa emlonyeni wakho kungakapheli amahora angu-4 ngaphambi kokulala.
Izizathu ezingu-7 zokuthi kungani udinga ukwehlisa isisindo
1. Ukukhulisa ukuzethemba kanye nemizwa.
2. Kubantu abakhuluphele, i-fat metabolism iyaphazamiseka, lapho izinga le-cholesterol liphuma esikalini. Futhi-ke yonke into ikhula ngochungechunge: i-cholesterol ephezulu - ama-plaque emithanjeni - i-atherosclerosis - isifo senhliziyo ye-ischemic, isifo sohlangothi, isifo senhliziyo.
3. Emadodeni amafutha, umthamo wegazi nawo uyanda, inhliziyo kufanele isebenze kanzima, ngenxa yalokhu, ingcindezi iphakama. Umphumela uba yi-hypertension.
4. Amakhilogremu engeziwe abeka ingcindezi phezu kwensika yethu - umgogodla, awukwazi ukuwumela, ama-intervertebral discs ayasuswa, iziphetho zezinzwa zicindezelwe, okusho ukuthi i-osteochondrosis.
5. Ukukhuluphala kungumngane omkhulu wesifo sikashukela sohlobo 2. I-pancreas ecindezelekile ikhiqiza i-insulin encane, ngakho-ke i-glucose ayimuncwe.
6. Ukukhuluphala ngokweqile kuthinta kabi inqubo yokwakheka kwe-bile: iyaqina, kwakheka amatshe.
7. Amakhilogremu engeziwe ahlasela ngisho nemikhakha esondelene kakhulu: abesifazane bangase babe nomjikelezo wokuya esikhathini ophazamisekile futhi bathuthukise ukuzala, futhi amadoda azokhohlwa ukuthi iyini impilo yocansi.
Konje
Hlola ukuthi sekuyisikhathi sokuthi ukhathazeke ngesisindo sakho:
Bala inkomba yesisindo somzimba wakho (BMI) usebenzisa ifomula ethi BMI = isisindo (kg) / ubude obuyisikwele (m). Uma i-BMI yakho ingaphansi kwama-25, uyimodeli nje. Uma i-BMI kwabesifazane isuka ku-25 iye ku-28, kwabesilisa isuka ku-25 kuya ku-30, ipayipi likubiza ukuthi ulwe namakhilogremu engeziwe. Futhi ekugcineni, uma i-BMI ingaphezu kuka-28 no-30, maye, usuvele unesifo esibizwa ngokuthi "ukukhuluphala", kodwa ungakwazi ukubhekana naso uma ufuna.