Okuqukethwe
Imikhawulo yezempilo, lapho kungenakwenzeka khona ukuqeqesha ngenkuthalo, iphoqa abaningi ukuthi bayeke. Kodwa-ke, esigabeni sokuphathwa kwesisindo, ezemidlalo azithathi indawo yesibili noma yesithathu. Lokhu kungenxa yokuthi ukudla okunempilo okunokushoda kwekhalori kusenza sibe mncane, futhi ezemidlalo zisenza sibe ngabasubathi. Kuyadingeka ukubhekana neqiniso futhi uqonde ukuthi ngaphandle kokuqeqesha isibalo sakho ngeke sithole ukukhululeka kwemisipha, kepha ukungabi khona kwezemidlalo ngeke kuthinte inqubo yokwehlisa isisindo.
Ukwehla kwesisindo kuncike ezintweni ezinhlanu: ukudla okwehlisa isisindo, ukulawula ingcindezi, ukungawuvivinyi umzimba, ukulala okunempilo, bese kuba nokuzivocavoca umzimba kuphela Ake sibheke ukuthi isebenza kanjani.
Ukudla okunomsoco wokwehlisa isisindo ngaphandle kwezemidlalo
Lapho kubalwa ukudla kwansuku zonke kwekhalori lokwehlisa isisindo, kuyadingeka ukukhombisa izinga lakho lomsebenzi ngaphandle kwehaba. Uma kungekho msebenzi, khetha inani elifanele. Ungathembeli ngokuphelele kulezi zibalo, njengoba abantu abaningi bengaziqondi kahle izinto abazenzayo. Isibalo esizophumela kuzoba yindawo yakho yokuqala, edinga ukulungiswa njengoba usondela emphumeleni.
Abaningi abanciphisa isisindo ngokweqile - banciphisa ukudla kwabo kwekhalori kuya ku-1200 ngosuku, kodwa isisindo simi. Lokhu kwenzeka ngezizathu ezimbili:
- Usheshise ukuzijwayeza kwe-hormonal ekudleni, umzimba wakho ugcina amanoni ngaphansi kwengcindezi, ugcina amanzi, futhi wehlise nezinga lomsebenzi womzimba nokusebenza kwengqondo, okunciphisa udoti wamakhalori.
- Izikhathi zokulamba okulawulwayo zama-calories ayi-1200 ziyashintshana nezikhathi zokudla ngokweqile, ngenxa yalokho okungekho ukushoda kwekhalori.
Ukuvimbela lokhu, musa ukwehlisa ama-calories akho kakhulu. Kwavela ngokwezibalo ze-1900 kcal, okusho ukuthi yidla ama-kcal ayi-1900, futhi ekupheleni kwesonto uzilinganise (ikhalori). Uma isisindo singapheli, yehlisa ama-calories ngo-10%.
Khumbula ukuthi hhayi kuphela inani lamakhalori adliwe elibalulekile ekwehliseni isisindo, kepha futhi isilinganiso esifanele se-BJU nokukhethwa kokudla okufanele ukudla. Ukulawulwa kokudla okunomsoco nokudla okusetshenzwe kancane kuzokuvumela ukuthi uhlale ngaphakathi kwemingcele yamaprotheni, amafutha nama-carbohydrate. Vumelana, i-oatmeal kulula ukulingana nokudla kune-bun.
Ukulawula ukucindezeleka ngenkathi ulahlekelwa isisindo
Ukudla kuyacindezela, ngakho-ke ukunciphisa ikhalori lakho okudlayo kufanele kwehle. Kodwa-ke, ukwehlisa isisindo akusikho ukuphela kwengcindezi empilweni yabantu banamuhla. Esimeni sokuxakaniseka kwemizwa, umzimba ukhiqiza i-cortisol eningi, ethinta hhayi kuphela ukwehla kwesisindo ngokugcina uketshezi, kepha futhi nokuqongelela kwayo - ukusabalalisa amafutha endaweni yesisu.
Funda ukukhululeka, uphumule ngokwengeziwe, ungabeki imingcele eqinile yokudla, yiba kaningi emoyeni omusha futhi inqubo yokwehlisa isisindo izosebenza kakhulu.
Umsebenzi ongaqeqeshwa
Uma siqhathanisa izindleko zamakholori wokuqeqesha nokwenza umsebenzi wansuku zonke, khona-ke "ukusetshenziswa kwezemidlalo" kuzobe kunganakwa. Ukuzivocavoca umzimba, umuntu ojwayelekile usebenzisa cishe ama-400 kcal, ngenkathi ukuhamba ngaphandle kwejimu kungathatha i-1000 kcal noma ngaphezulu.
Uma kungekho mdlalo empilweni yakho, zijwayeze ukuhamba okungenani izinyathelo eziyizinkulungwane eziyishumi nsuku zonke, futhi mhlawumbe izinkulungwane eziyi-10-15. Yakha umsebenzi wakho kancane kancane, uyakhumbula ngokucindezeleka. Uma ungeke ukwazi ukuhamba amabanga amade, funa izindlela zokwengeza izindleko zakho zekhalori, futhi unciphise ukuhamba kwakho.
Ukulala okunempilo ukunciphisa umzimba
Ukungalali kahle kwandisa amazinga e-cortisol futhi kunciphisa ukuzwela kwe-insulin. Lokhu kusho ukukhathala, ukuvuvukala, ukulamba njalo, isimo esibi. Konke okudingayo ukulala amahora angu-7-9. Abantu abaningi bathi abakwazi ukuthenga lolo hlobo lokunethezeka (i-calorizator). Kepha bayazivumela ukuthi bathwale amashumi amakhilogremu wesisindo eseqile. Ukulala okuzwakalayo nokude kubaluleke kakhulu ekwehliseni isisindo. Ungahlala uxoxisana namalungu omndeni ngokusabalalisa kabusha imisebenzi yasekhaya.
Uma unenkinga yokulala, itiye elenziwe ngamakhambi, igumbi elimnyama, nezinto zokufaka ezindlebeni kungakusiza. Futhi uma ungakwazi ukulala ngokwanele ebusuku, ungathola isikhathi sokulala emini noma ulale ngaphambi kwesikhathi kusihlwa.
Ukuzivocavoca kulabo abavunyelwe ukudlala imidlalo
Akukho ukuphikisana okuphelele kuyo yonke imisebenzi yomzimba. Uma udokotela wakho ekuvimbela ekuzivocavoca umzimba isikhashana, zilungiselele ukuthi ukwazi ukudlala imidlalo ngokuzayo. Izinkinga zokuzivocavoca kusuka ekwelashweni kokuzivocavoca zizokusiza.
Ukuzivocavoca umzimba okulula kuzosiza ukuzinzisa umgogodla namalunga, kusheshise ukululama, kulungiswe uhlelo lokuqeqeshwa kwemisipha esikhathini esizayo, kudambise ubuhlungu obubangelwa yi-muscle hypertonicity futhi kwandise izindleko zekhalori jikelele.
Qiniseka ukuthi uthintana nodokotela wakho mayelana nokwelashwa kokuvivinya umzimba. Uzokutshela imvamisa ephelele yamakilasi wakho futhi akuqondise ngokuya ngemikhawulo.
Ukuntuleka kwezemidlalo akuyona inkinga yokwehlisa isisindo. Ukuphazamiseka ekudleni, ukungalali ngokwanele, ukungawuvivinyi umzimba kanye nokukhathazeka njalo kungaphazamisa ukuncipha. Sithola amafutha hhayi ngokuswela ukuzivocavoca umzimba, kodwa ngenxa yokuhamba okuphansi kanye nokudla okunomsoco, okunomusa ngokukhululekile ngokungezwani kwemizwa nokungalali.