U-Ángela Quintas: "Ukwehlisa isisindo, okubaluleke kakhulu isisindo"

U-Ángela Quintas: "Ukwehlisa isisindo, okubaluleke kakhulu isisindo"

Nutrition

Ngemuva kokuphumelela kwe- "Slim down forever" kanye ne "The recipes to lose weight forever", isazi samakhemikhali kwezomsoco womtholampilo u-Angela Quintas uchaza ku- "Imfihlo yokugaya okuhle" ukuthi angayinakekela kanjani inqubo yokugaya ukudla ukuze aphile isikhathi eside nangcono

Sidla okungenani kathathu ngosuku, sikhetha ukudla kwethu ngokucophelela, sikufaka emgodini womlomo, sikugaye emlonyeni wethu, sikumithise ngamathe bese sikuphendula kube yibhotela… Futhi ukusuka lapho, yini? Isazi samakhemikhali u-langela Quintas, onguchwepheshe kwezokudla okunomtholampilo, umema encwadini yakhe ethi «Imfihlo yokugaya ukudla okuhle» ukuze aqonde ngendlela elula yonke into engemuva kwenqubo ebaluleke kangaka futhi ngesikhathi esifanayo ingaziwa kangako, ukuthi, ithonya, futhi okuningi, uma kuziwa ekunciphiseni isisindo.

Eqinisweni, ekwehliseni isisindo, ngokusho kongoti, akukhona nje kuphela ukuthi ukudla esikukhethayo, indlela esikupheka ngayo nokuthi sikudla nini kuyabathonya, kepha nezinkinga ezifana nesikhathi esisinikezela ekudleni nazo ziyasebenza. hlaya noma ukuya endlini yangasese.

U-langela Quintas, osebenze umkhuba wakhe wokudla okunomsoco iminyaka engaphezu kwengu-20, ube ngumeluleki wezokudla emafilimini nguDaniel Sánchez Arévalo, uPedro Almodóvar, u-Alejandro Amenábar noma u-Alejandro Rodríguez, phakathi kwabanye. Futhi naye sikhuluma ngokugaya, yebo, kepha futhi nangesihloko esikuyo yonke indawo ezinyangeni zokuqala zonyaka: ukwehlisa isisindo.

Yimaphi amaphutha amakhulu esivame ukuwenza lapho sizama ukunciphisa umzimba?

Okubi kakhulu ukuthi abantu bafuna ukunciphisa isisindo ngokushesha okukhulu. Lokho "kunginxusa" noma "Ngiyakufuna manje" kuvame kakhulu. Lokho mayelana nokuthi ekubonisaneni kokuqala bakubuza ukuthi "Kuzothatha isikhathi esingakanani ukunciphisa isisindo?" kujwayeleke kakhulu.

Elinye iphutha iqiniso lokuthi beza “nesisindo esingaguquki emakhanda abo. Ngihlale ngibatshela ukuthi isisindo asinandaba, lokho okubalulekile ukwazi inani lamafutha onawo emzimbeni wakho. Yini ukusetshenziswa kokufinyelela isisindo esithile uma lokho okulahlekile kungamanzi noma imisipha bese uzoba nomphumela obuyayo? Kwesinye isikhathi bakutshela ukuthi "Ngifuna ukukala amakhilo angamashumi ayisihlanu angajwayelekile ngoba isisindo sami esijwayelekile." Ngakho-ke ngiyababuza: “Kepha koze kube nini nikukalile lokho? Uma ulinganise leyo minyaka engamashumi amabili nambili eyedlule, lokhu okucelayo manje akunangqondo »…

Ngakho-ke, ukuphuthuma lapho sizama ukwehlisa isisindo futhi sibe nesisindo "esinqunyelwe ngaphambili" esifuna ukufinyelela kuso yebo noma yebo ngokuvamile amaphutha avame kakhulu. Futhi kimi okubi kakhulu.

Kodwa-ke lapho kufanele ubeke amabhuleki ekwehliseni isisindo?

Kwesinye isikhathi ngiye ngeluleke isiguli ukuthi siyeke ukwehlisa isisindo ngoba sesivele sisezingeni elifanele lamafutha noma ngenxa yokuthi izibalo zaso sikhombisa isimo sempilo futhi singitshela ukuthi sifuna ukwehla nangaphezulu. Kepha akulungile futhi kwesinye isikhathi lolu hlobo lwesicelo lwenzeka ngoba babheka "amatafula" adumile amaka isisindo esithile ngokuya ngobude noma ngoba babala Body Mass Index. Kuyiqiniso ukuthi yinkomba ebesiyisebenzisa isikhathi eside kepha manje ayenzi mqondo ngoba uma unesisindo esiningi semisipha, kungenzeka ukuthi ukala kakhulu, kepha lokho akusho ukuthi kufanele ukunciphisa isisindo ngempela.

Lokhu kuqondakala kangcono ngesibonelo. Uma sikala umsubathi osezingeni eliphezulu, kungenzeka ukuthi inkomba yomzimba wabo iphezulu, kepha lokho akusho ukuthi kufanele banciphise isisindo, kodwa ukuthi isisindo sabo semisipha sinesisindo esikhulu futhi lokho kwenza ukuthi inkomba ibe phezulu. Kepha iqiniso ukuthi uma umbona futhi uma enza ukuhlaziya ukubukeka kwakhe kuhle, amaphesenti akhe amanoni aphansi futhi imininingwane yakhe ilungile.

Manje yini esetshenziswayo manje ukukala ukuthi ngabe udinga ukwehlisa isisindo noma cha?

Lokho kungama-indices obekulula ukuwabala kepha lokho esikusebenzisa kakhulu manje yimishini ye-bioimpedance. Abakwenzayo ukuthi bathumela isiginali nokuthi abarekhodayo ukuthi unesisindo esingakanani nokuthi unamafutha amangaki nokuthi ubekwa endaweni enjani. Izindlela ezisezingeni eliphakeme kakhulu sezivele. Manje sinezindlela ezintsha esingazi ngazo ukuthi i-silhouette yakho injani futhi singabona nokuthi umhlane wakho ubekwe kanjani, iphuzu lakho lokulinganisa. Futhi lolu hlobo lomshini muhle kakhulu ekwenzeni ukuqhathanisa, okungukuthi, ngingenza lokhu kuskena lapho unesisindo esingamakhilogremu angama-80 bese ngiyaphinda futhi uma usinda amakhilogremu angama-60, ngokwesibonelo, bese wenza imbondela. Lokho kuhle kakhulu ukukufaka ngeso lengqondo ngoba kwesinye isikhathi abantu abaningi bathi ababoni ukwehla kwesisindo nokuthi ababukeki bezacile. Ngakho-ke, lokhu kuyabasiza ukuthi babone ngempela izinguquko ezenzekile emzimbeni wabo.

Kwenzekani lapho sehla isisindo sisodwa noma sigibela indlela esidla ngayo sisebenzisa imininingwane evela lapha noma lapho?

Zimbili izindlela zokwenza mncane. Ngakolunye uhlangothi, kukhona lowo owehlisa isisindo somzimba futhi lapho behlangana nomuntu bayambuza: "Kwenzekeni kuwe?" (kuleso simo kungenzeka ukuthi okulahlekile kube imisipha namanzi). Ngakolunye uhlangothi, kukhona labo bantu abanciphisa isisindo futhi abathola imibono enjengokuthi: «Ulunge kangakanani! Wenzeni ukuze uyithole? Lowo ngumehluko.

Uma wehlisa isisindo, into yokuqala okufanele uyicabangele ukuthi uthuthukise impilo yakho kanye nezibalo zakho, lokho ukunciphisa amafutha akho e-visceral Futhi yehlisa i-cholesterol yakho uma iphezulu… Leyo yinto ebaluleke kakhulu ngoba uma lokho ozokwenza ukunciphisa umzimba ngezindleko zokuhlaziya kwakho futhi ulahlekelwe yisisipha noma amanzi, lokho ngeke kukukhokhele noma emzimbeni wakho ngoba ngeke uphile futhi uzophinde wenze ubuso obugulayo.

Ngaphezu kokubukeka komzimba, yiziphi izimpawu ezibonisa ukuthi sidinga ukunciphisa umzimba?

Izibalo zibalulekile. Isibonelo, i-hemoglobin ene-glycosylated ingitshela ukuthi ngingahle ngibe nesifo sikashukela noma Iphrofayili ye-lipidic (i-cholesterol, i-triglycerides…) nayo iyakhombisa. Noma, ngokwesibonelo, ama-transaminase, okungakhombisa ukuthi nginesibindi esinamafutha noma ukuthi akusebenzi kahle. Kepha kukhona okukhombisa ukuthi kuyisisekelo, okuyinkomba ye-visceral fat, enikezela ngemininingwane emafutheni abekwe phakathi kwe-viscera yethu. La mafutha ahlobene nohlobo lwesifo sikashukela sohlobo lwe-2, isifo se-metabolic syndrome futhi uma sinomjikelezo okhalweni ophakeme kakhulu futhi sibona ukuthi isisu esiqinile futhi sinikeza umuzwa wokuthi amafutha angaphakathi esiswini, lapho kufanele silungise.

Kuphinda futhi kube ngesinye isibonakaliso lapho abanye abantu benobuhlungu emajoyintini (emadolweni, ikakhulukazi) ngoba lokho kukwenza ungayi ekuhambeni noma uvivinye umzimba ngoba idolo lakho libuhlungu futhi. Njengoba ungazivocavoci umzimba, awukwazi ukuzizwa ungcono futhi lokho kukwenza ungene ku-loop ngandlela thile.

Kungenzeka yini ukwenza ukulahleka kwesisindo okukhethiwe? Kwesinye isikhathi sifuna ukususa okuncane engxenyeni eyodwa, kodwa hhayi kwenye….

Iqiniso liwukuthi, awukwazi ukukhetha lapho ufuna ukunciphisa khona isisindo. Kepha kuyiqiniso ukuthi uma nginamafutha akhiwe kakhulu kuzofanele ngisebenzise ukuzivocavoca ukuze ngilahlekelwe yileyo ndawo. Kukhona nalabo abadlulela phambili ngokuhlinzwa kwezimonyo, nakho okudlala indima yako.

Abesifazane nabo banenye inkinga, okuwumthelela wezinguquko kumahomoni… Ungakwazi ukunciphisa umzimba ngesikhathi sokunqamuka kokuya esikhathini?

Lapho owesifazane esemncane, amanoni abekwa kakhulu ezinqeni nasezinqeni, kepha lapho esekhulile futhi esondela esikhathini sokuya esikhathini okwenzekayo ukuthi ama-hormone abesifazane aqala ukwehla futhi amanoni aqala ukubekwa ngenye indlela, ngendlela esondele kakhulu ngendlela ebekwe ngayo endodeni: siqala ukwehla okhalweni bese sithola isisu.

Kepha ungalahlekelwa isisindo lapho kufika ukuya esikhathini. Kuyiqiniso ukuthi lo muntu usesikhathini lapho le nqubo iba yinkimbinkimbi ngandlela thile, ngoba kuyadingeka ukunakekela ukudla ngendlela ephelele. Futhi, lapho iminyaka ihamba, ikhono lokwakha imisipha liyancipha ngenxa ye-pathology ebizwa i-sarcopenia. Lokhu kunciphisa imetabolism ye-basal, okuyilokho okusetshenziswa njengesisekelo futhi okuncike ngqo kwimisipha. Futhi umphumela uba ukuthi ekugcineni kosuku izindleko zekhalori ziphansi futhi isifiso sokuhamba sincane. Lezi yizinto okufanele zibhekwe, kepha-ke ungakwazi.

I-Decalogue yamathumbu ajabule

• Gwema ukusebenzisa kabi izidakamizwa ezilwa nokuvuvukala (ibuprofen), i-cortisone, i-acetylsalicylic acid, ne-omeprazole.
• Ungathathi ama-antibiotic ngaphandle kokuyalelwa ngudokotela futhi uma wenza kanjalo, hamba nabo nge-probiotic ukuvikela i-microbiota.
• Ungakhohlwa i-fiber ekudleni kwakho: kungukudla kwamagciwane akho
• Yenza isikhathi samanzi sibe umkhuba
• Nciphisa ushukela nokudla okwenziwe nge-ultra
• Yidla ukudla okuhlukahlukene okunezithelo, imifino, imidumba, ufulawa ophelele kakolweni, amaprotheni anamafutha aphansi, uwoyela womnqumo…
• Ungakhathazeki kakhulu ngenhlanzeko eyeqile
• Ungahlukumezi amafutha
• Ungabhemi
• Gcina isisindo sakho