Okuqukethwe
Lawa amaphutha akuvimbela ekunciphiseni isisindo
Ukuphila
Ukumemezela ngentshiseko ukuthi sidla ukudla, sizikala nsuku zonke, ukubala amakhalori ngokukhetha futhi sikhohlwe ukuphumula eminye yemikhuba eyenza ukwehla kwesisindo kube nzima.
Yebo, mncane kubalulekile ukuqeda umqondo wokwenza Ukudla ngakunye «umcimbi» (imishado, ukubhabhadisa, ukuhlanganyela…) noma ngokushintsha ngakunye kwesizini (ehlobo, entwasahlobo…), ngoba okusebenza ngempela, ngokusho kukaDkt. María Amaro, umakhi we "Indlela ye-Amaro yokwehlisa isisindo", ukuthola imikhuba ethile yokuphila uphilile ngokudla okushintsha indlela ophila ngayo unomphela. “Khohlwa ngokudla okuyisimangaliso!” Uyacacisa.
Enye indawo engabhekelelwa njalo lapho kwehliswa isisindo ihlobene nokuqinisekisa i- ukuphumula okuhle. «Kufanele silale okungenani amahora angu-6-7 ukuze umzimba ukwazi ukwenza imisebenzi yawo yokuhlanza kanye nokukhipha ubuthi emzimbeni. Kepha kubalulekile ukugwema imizwa ye- Ukucindezeleka, ukukhathazeka ngokudla igcwele y Indlela yokuphila yama-sedentary, okuyizimpendulo ezivame ukwenzeka lapho singaphumulanga ngokwanele, ”usho kanje.
Hydration kanye nezemidlalo
Ngaso sonke isikhathi kufanele uphuze amalitha amabili we Water kusesikhathini? Inani lamanzi, njengoba kucacisiwe nguDkt Amaro, kufanele lishintshaniswe nezidingo zesiguli ngasinye. “Ngeke usho inani lamalitha amabili amanzi njengokuphoqelekile ngoba umuntu onesisindo esingu-50 kilos ngeke aphuze ngokufana nomuntu onesisindo esingu-100 kilos. Futhi awuphuzi inani elifanayo ngoJanuwari nango-Agasti. Futhi umuntu oneminyaka engama-25 akaphuzi ngokufana nomuntu oneminyaka engama-70, ”kuchaza uchwepheshe.
Ngokuqondene ukuzivocavoca umzimba, UDkt Amaro uqinisekisa ukuthi kubalulekile ukufeza inhloso. Futhi maqondana nezemidlalo, isimema ukuthi siyivumelanise nomuntu ngamunye, kuye ngeminyaka yakhe, izinto azithandayo noma ngezifo zakhe. “Sonke kumele sizilolonge nsuku zonke, noma ngabe yimizuzu eyishumi kuphela. Kumele kube yinto esiyithandayo ngoba uma kungenjalo, ngeke sikwazi ukwenza umkhuba, ”kuchaza yena. Ngakho-ke, ukuze ungalahli umdlandla, ukumema ukuthi uqale kancane: ukuhamba ngezinyathelo eziyi-10, ukugijima, i-elliptical…
Amaphutha ajwayelekile avimbela ukulahleka kwesisindo
Lapho sidla ngokudla, kufanele sicabange ukuthi siyazinakekela hhayi ukufel 'ukholo. Thenga futhi pheka imenyu yethu ngothando, Ukudla kancane, ukujabulela izitsha nokujabulela lokhu kudla, esikhundleni sokubuka ithelevishini noma iselula, yizenzo ezizosivumela ukuthi silawule ukuhlafuna futhi sandise isenzo sokudla ngaphezu 20 imizuzu, okuyisikhathi esidingekayo ukuvula isikhungo sendlala futhi satiety. “Ukudla ngeziphazamiso kusenza sikwenze ngokushesha okukhulu, ukuthi sidle kakhulu futhi asihlafuni kahle, okusenza singazizwa sisuthi,” kusho uDkt Amaro, ogcizelela isidingo sokugwema ukudla okuphekiwe.
Futhi akumele siqhathanise imiphumela yethu neyomunye umuntu ngoba umzimba ngamunye uphendula ngendlela ehlukile kuhlelo oluthile. Yabelana ngalo mbono uJosé Luis Sambeat, iBachelor of Medicine and Surgery ovela eNyuvesi yaseZaragoza kanye nomsunguli we "San Pablo Weight Loss Method", ochaza ukuthi yilokhu okujwayele ukwenzeka lapho uzama ukunciphisa umzimba ngaphandle kokubonisana nochwepheshe oqeqeshiwe. ukudla obekulungele umngane, ilunga lomndeni noma ojwayelene naye. "Umzimba womngani wakho noma umuntu omjwayele akusiyona eyakho, awuhlanganyeli nomzimba futhi lokho okumsebenzelayo ngeke kukuhambele kahle," kugcizelela yena.
Nini bala amakhalori, UDkt Amaro uyakhumbula ukuthi "yonke into ibalulekile, kufaka phakathi notshwala", nokuthi konke kunamakhalori ngaphandle kwamanzi. Ngalo mqondo, kubaluleke kakhulu eziphuzweni ze- “zero calorie”, ngoba Abathandekayo aqukethe umkhiqizo onomphumela ofana noshukela emzimbeni: uyanezela. . Futhi kwenzeka okufanayo ngokudla okubizwa ngokuthi "ukukhanya", lapho kungakuhle ukuthi ufunde yonke ilebula yabo futhi ungabheki ama-calories kuphela, kodwa namaphesenti abo kashukela, amafutha agcwele namaprotheni.
Elinye iphutha elijwayelekile ukwenza obala noma ukumemezela "ngokuthokozela okukhulu" ukuthi sidla okuthile. Njengoba uSambeat ebheka, iqiniso lokuthi memezela abasondelene nawe ukuthi udle ukudla okuthile Ngeke ikwenze uzibophezele ngokwengeziwe, ngoba ngeke kusize noma ngubani okutshela ukuthi awuyidingi, nanoma ngubani okuhlekisayo ngokukulinga ngokudla noma okukhuthaza ukuthi weqe ukudla ngoba “akwenzeki lutho usuku olulodwa.” Ngakho-ke, uchwepheshe weluleka ngokuthi angayikhulumi ngokusobala.
Futhi, njengoba uDkt Amaro echaza, kubalulekile ukuthi ungakwenzi umvuzo imizamo ngokunembile ngokudla kwekhalori, noma ukweqa ukudla noma zama uzokwenzela I lapho sesidlulile. Impikiswano evikelwa nguSambeat futhi, ethi: “Akufanelekile ukuthi kudliwe okugoqwe ngoMsombuluko ngemuva kokuzitika ngokweSonto. Akusebenzi. Ufaka isandla kuphela ekungalingani komzimba, ngoba umzimba uvame ukubuyisa lokho okucabangayo ukuthi kuzodinga ukusinda. Ongakuthathi manje uzokuthatha ngokuhamba kwesikhathi. Ngaphezu kwalokho, uzoncipha kancane kancane, ”uyacacisa.
Ekugcineni, ochwepheshe bayeluleka ukuthi singangeni kwi umshini wesisindo nsuku zonke. Ukwehla kwesisindo akuyona inqubo ehambisanayo. Uma besingayidweba kugrafu, beyizofana nesithunzi sesitebhisi esinezinyathelo zaso. Ukwehlisa isisindo futhi uzinze isikhathi esithile, ulahlekelwe isisindo bese kuyasetha. Njalo njalo. Inkolelo eyiphutha yokuthi awenzi kahle ingakwenza uphonse ithawula, ”kuxwayisa uSambeat.
Akuyona into yobuhle, kodwa umbuzo wezempilo
El ukhuluphele futhi ukukhuluphala Zihlobene nezinhlobo zomdlavuza okungenani eziyishumi nambili (igilo, isifuba, isibindi, amanyikwe, ikholoni, i-myeloma eminingi, izinso, i-endometrium…), ngokusho kukaDkt. Amaro. Ngaphezu kwalokho, eSpain isisindo esiningi sibhekene nokufa kwabantu abangama-54%, kwabesilisa kanye nama-48%, kwabesifazane; futhi imele u-7% wemali esetshenzisiwe ngonyaka yezempilo.
Ngokubheka le datha, uchwepheshe usimema ukuthi sibhekane nalolu daba njengengqinamba yezempilo hhayi njengento yobuhle. «Isiguli kufanele sazi ukuthi uma singalahli isisindo, maningi amathuba okuthi sikhule isifo ezihlobene nale nkinga ngokuzayo nokuthi ukwehlisa isisindo kusiza ekuthuthukiseni imingcele eminingi, "usho kanje. Ngakho-ke, kuphela ngokulahla u-5% wesisindo somzimba lapho kukhona ukukhululeka ezimpawu ze-osteoarthritis. Futhi ukwehla phakathi kuka-5 no-10% wesisindo (noma phakathi kuka-5 no-10 cm wobubanzi besisu) kuveza ukuthuthuka kwezimpawu nge-reflux yegastroesophacic.
Ukwandisa ukuqwashisa ngale nkinga, uDkt Amaro ukhuthaza ukucaca ukuthi ukubala ama-calories akubalulekile njengokucabangela “ukuthi udla kangakanani, udlani, udla ini nokuthi udla kanjani.”