Okuqukethwe
Izinyathelo Ezine Zokuqala Ukwehlisa Isisindo
Futhi manje asikhulumi ngokudla okuyisimangaliso.
Umbuzo wokuthi ungalahlekelwa kanjani isisindo ubaluleke kakhulu ngaphambi kwehlobo. Futhi ngenkathi kusekhona isikhathi kuze kube yisikhathi esifiselekayo, kufanele uthathe isibalo sakho manje, ukuze ungabheki izindlela zokupheka eziyisimangaliso zokulahlekelwa isisindo ngesonto elilodwa kamuva.
Maye, kuthatha isikhathi esiningi futhi, okubaluleke kakhulu, ukuzinaka okwengeziwe ukuze ulahlekelwe isisindo esiningi ngaphandle kokulimaza impilo yakho. U-Anna Lysenko, umqeqeshi wokuqina komzimba kanye nesazi sokudla okunempilo, utshele mayelana nendlela yokulahlekelwa isisindo ekhaya.
Isinyathelo 1: hlola impilo yakho
Ngaphambi kokuqala noma yikuphi ukukhohlisa ngokudla, kuyadingeka ukuthi uphumelele izivivinyo eziningi. Ngakho uzoqonda isimo somzimba wakho kanye nokulungela kwawo ukuguqulwa.
Yiziphi izivivinyo okudingeka zithathwe ngaphambi kokulahlekelwa isisindo
I-TSH - i-hormone ye-thyroid evuselela i-thyroid. Le hormone ihileleke ezinqubweni eziningi ze-metabolic, ngokuntula kwayo, iyancipha, futhi umzimba ungapheli amandla. Ngenxa yalokhu, izimpawu ze-hypothyroidism zenzeka - ubuthakathaka, ukozela, ukuzuza isisindo, ukwehla kwe-hemoglobin namaseli abomvu egazi, ukulahlekelwa izinwele.
I-insulin (ukuhlaziywa kuthathwa esiswini esingenalutho) kukhombisa amathuba okumelana ne-insulin (i-prediabetes).
IGlucose - izinga layo lizokhombisa amathuba okuba nesifo sikashukela
I-Leptin (enikezwe esiswini esingenalutho, ungaphuza amanzi) iyi-hormone ye-satiety. Abantu abane-leptin ephakeme bavame ukuba nesifiso sokudla ngokweqile kanye nokuhalela amaswidi. Lesi simo silungiswa ngokudla, ukuvivinya umzimba, izithasiselo zokudla, ukunciphisa ukucindezeleka nokulungiswa kwesimiso sansuku zonke.
I-Lipidogram (i-LDL, i-HDL, i-VLDL, i-cholesterol ephelele). Lokhu kubonisa isimo semithambo yegazi kanye namathuba okuba nesifo senhliziyo nemithambo yegazi.
I-Ferritin. Uma ukufundwa kungaphansi kwesisindo sakho, khona-ke kungenzeka ukuthi une-anemia yokuntuleka kwe-iron. Kuyadingeka ukubhekana ne-anemia ngaphansi kokuqondiswa udokotela: ukubuyiselwa kwe-mucosa yamathumbu, ukuthathwa kwensimbi e-chelated, ngezinye izikhathi ama-droppers anqunyiwe.
I-Vitamin D-25 OH. Kuyi-prohormone ehilelekile ezinqubweni eziningi ze-metabolic emzimbeni. Ngokuntuleka, isisindo esiningi kunzima kakhulu ukushiya.
I-testosterone yamahhala (amadoda kuphela!). Ukuncipha kwenkomba kuphazamisa ukulahlekelwa isisindo esiningi.
Imiphumela yokuhlolwa kwakho kufanele ibuyekezwe ngudokotela ojwayelekile noma i-endocrinologist.
Isinyathelo sesi-2: susa udoti wokudla ekudleni kwakho
Lapho inkinga yokuhlaziya isixazululiwe, ungaqala ukusebenza ngokudla kwakho. Okokuqala, kufanelekile ukungafaki "imfucuza yokudla". Lena yonke imikhiqizo egaywe kabusha, kanye naleyo equkethe ufulawa omhlophe noshukela.
Yikuphi ukudla okumelwe ukukhiphe lapho ulahlekelwa isisindo
Okusanhlamvu osheshayo
Iziphuzo ezihlanganisiwe
Amayogathi amnandi
Isinkwa esimhlophe
Ukudla okulula (ama-chips, ama-croutons, amakhukhi)
ukudla okusheshayo
Isinyathelo sesi-3: yakha ukudla okwehlisa isisindo
Ukudla okuphelele, okungakacutshungulwa kufanele kube yisisekelo sokudla kwakho. Bangakusiza ukwehlisa amafutha omzimba futhi bakhe imisipha. Futhi izitsha eziningi ezisekelwe emikhiqizweni enjalo oyaziyo, ukudla kwakho kuzoba okuhlukahlukene.
Yini ekhona ngomfanekiso omuhle
Ukudla okuphelele, okungakacutshungulwa kufanele kube yisisekelo sokudla kwakho.
Inyama, inhlanzi, izinkukhu (kungcono ukukhetha imikhiqizo yasemapulazini).
Amaqanda.
Ukudla kwasolwandle.
Okusanhlamvu okufana ne-buckwheat, irayisi elinsundu nelibomvu, i-oatmeal ephekwe isikhathi eside, i-quinoa.
Imifino nemifino yayo yonke imibala yothingo.
Amafutha anempilo yizilwane (enyameni, enhlanzini, amaqanda), namafutha kakhukhunathi, ukwatapheya, amantongomane, imbewu.
Ngaphezu kokwakhiwa kokudla, okuqukethwe kwekhalori, isilinganiso samaprotheni, amafutha, ama-carbohydrate kanye nesimiso sokudla ngesikhathi kudlala indima ebaluleke kakhulu. Ukudla okuklanywe kahle okuhloswe ukunciphisa isisindo kufanele kube ngamagremu njalo ukuze kube nomphumela ocacile. Ibalwa ngayinye ngokwezinhlelo ezithile. Lona umsebenzi we-nutritionist - i-nutritionist. Ungazami ukubala ngokwakho, njengoba ungazilimaza. Isibonelo, ukuntuleka kwamafutha ezilwane ekudleni kungaholela ekuphazamiseni umjikelezo wokuya esikhathini, futhi ukweqisa kwawo kungaholela ekuntulekeni kwamandla ekushiseni amafutha.
Isinyathelo sesi-4: engeza ukujima kwe-cardio
Ukulahlekelwa isisindo kumayelana nokunciphisa amafutha omzimba, futhi i-cardio iyindlela engcono kakhulu yokubhekana nale nkinga. Kuyini ukujima kwe-cardio? Lona umthwalo onzima okufanele wenziwe ngezinga elilinganayo lenhliziyo. Okufanelekile, i-cardio esigabeni sokuqala sokulahlekelwa isisindo kufanele ithathe okungenani imizuzu engu-40, noma ngisho nehora lonke uma unesisindo esiningi ngokweqile. Ngokuzivocavoca okunjalo, i-ellipse, ibhayisikili lokuzivocavoca, i-treadmill (kodwa kungcono ukukhuphukela kuyo), i-stepper, umqeqeshi wesitebhisi noma umqeqeshi wokugwedla kufanelekile. Abantu abaningi bayeka i-cardio ngoba baqala ukuminyanisa emshinini. Ukuvimbela lokhu ukuthi kungenzeki, kubalulekile ukuqapha ukufana kokuphefumula kwakho kanye neshayela.