Okuqukethwe
Unganciphisa kanjani isisindo ngonyaka. Ukubuyekezwa kwamavidiyo
Noma yiluphi uhlelo lokulahlekelwa isisindo kufanele luhlanganise ukudla okulinganiselayo, umsebenzi womzimba kanye nezinqubo eziningi ezengeziwe. Zonke lezi zinyathelo zihloselwe ukuqinisekisa ukuthi ukusetshenziswa kwamandla kwamakholori kudlula ukudla, ngenxa yalokho ukulahlekelwa kwesisindo kwenzeka.
Uhlelo lokunciphisa umzimba unyaka wonke
Indlela yokwenza uhlelo lokulahlekelwa isisindo unyaka
Konke ukudla okunekhalori ephansi kwesisindo ngesikhathi esifushane kunganikeza imiphumela esheshayo. Kodwa-ke, emva kwabo, isisindo siyabuya futhi singase sande. Ngakho-ke, udinga ukuqonda futhi wamukele iqiniso lokuthi ukuze uthole isibalo esincane futhi esihle, udinga ukushintsha indlela yakho yokuphila, hhayi okwesikhashana, kodwa kuze kube phakade. Iphuzu elibaluleke kakhulu lohlelo lwesikhathi eside lokulahlekelwa isisindo kufanele libe isimo sengqondo esingokwengqondo.
Ngokwezincomo ze-World Health Organisation, ngaphandle kokubandlulula impilo, udinga ukwehlisa isisindo ngenyanga: abesifazane abangekho ngaphezu kuka-2 kg, amadoda angabi ngaphezu kwama-4 kg wesisindo esiningi.
Ukuze ulahlekelwe isisindo ngaphandle kokulimaza impilo yakho, kufanele ushintshe imikhuba yakho kancane kancane, unyaka wonke.
Uhlelo lokunciphisa isisindo lwesikhathi eside kufanele lufake:
- ukudweba ukudla okulungile
- ukwanda komsebenzi womzimba
- ukwenqaba imikhuba emibi
- ukwenza izinqubo ezithuthukisa isimo sesikhumba
Sibhala ukudla okulungile kokulahlekelwa isisindo
Okokuqala, thola isisindo ongathanda ukusithenga. Ukwazi le nombolo, ungakwazi ukubala imfuneko yamandla omzimba. Ukuze wenze lokhu, udinga ukuphindaphinda inani lesisindo esifunayo ngo-30. Inombolo ewumphumela yinani elidingekayo lekhalori lansuku zonke. Okulandelayo, udinga ukubala isilinganiso sansuku zonke samaprotheni, ama-carbohydrate namafutha.
Ukudla kwansuku zonke kwamaprotheni kufanele kube ngu-0,8-1,3 g nge-1 kg yesisindo somzimba, ingxenye yawo ingamaprotheni emvelaphi yezilwane.
Isibonelelo sansuku zonke samafutha akufanele sidlule inani elibalwe ngesisekelo se-1 g nge-1 kg yesisindo somzimba, ama-30% awo okungamafutha ezilwane.
Ukunquma umthamo wansuku zonke wama-carbohydrate, udinga ukwazi ukuthi ukudla okuqukethe ngobuningi kuhlukaniswe ngamaqembu amathathu:
- high glycemic index (GI) (amagilebhisi, omisiwe, izithelo ezomisiwe, ikhabe, ubhanana, uju, beet, izaqathe, amazambane, irayisi elimhlophe, muesli, corn flakes, amabhisikidi owomile)
- i-GI ephakathi (amawolintshi, uphayinaphu, uphizi oluhlaza, i-semolina, i-oatmeal, i-millet, irayisi elinsundu, nokunye okufana nokolweni, i-pasta, amakhukhi we-oatmeal)
- inkomba ye-glycemic ephansi (ama-apula, amagilebhisi, ama-cherries, amapentshisi, amabhilikosi, ama-plums, ubhontshisi, iklabishi, ubhontshisi, uphizi)
Ukunciphisa umzimba udinga ukufaka kumenyu yansuku zonke ukudla okuningi okunenkomba ye-glycemic ephansi futhi ephakathi ukuze ama-carbohydrate aqukethe angeqi okujwayelekile kuka-2 g nge-1 kg yesisindo somzimba. Uma ufaka ukudla okune-GI ephezulu ekudleni, akufanele udlule izinga le-1 igremu lama-carbohydrate ngekhilogremu eyi-1 yesisindo somzimba.
Udinga ukudla ezingxenyeni ezincane izikhathi 4-5 ngosuku, ngekhefu amahora 2-3
Ukudla okulinganiselayo kwansuku zonke kuhlanganiswa kusetshenziswa amatafula akhethekile okwakheka kwamakhemikhali okudla kanye nokuqukethwe kwawo kwekhalori. Ungasebenzisa uhlelo lokubala olukhethekile.
Umsebenzi womzimba kanye nokwelashwa okukhethekile kokunciphisa umzimba
Ukuze ulahlekelwe isisindo, qiniseka ukuthi uhlanganisa ukuvivinya umzimba ohlelweni lwakho lwansuku zonke. Umsebenzi owandayo uzosheshisa ukulahlekelwa isisindo futhi ugcine ukunwebeka kwesikhumba. Ungaqala ngokuqwala izintaba. Ihora elilodwa lokuhamba ngesivinini esilinganiselwe lizokusiza ukuthi ulahle amakholori angu-300, ukubhukuda - kusuka ku-200 kuya ku-400 kcal ngehora, i-aerobics yamanzi - kusuka ku-400 kuya ku-800 kilojoule.
Ukuze uvimbele isikhumba ekuwohlokeni ngesikhathi sokulahlekelwa isisindo, kunconywa izinqubo ezikhethekile:
- ezisonga
- massage
- amabheshu
- imaski
Ukhilimu womzimba kufanele usetshenziswe okungenani nsuku zonke. Kunconywa ukuthi ugeze ngamafutha noma usawoti olwandle kanye ngesonto, uzenzele umzimba, wenze inqubo yokugoqa noma usebenzise imaski ukuze ukwandise ukunwebeka kwesikhumba.
Funda mayelana nekhofi ukuze ulahlekelwe isisindo.