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Izindlela eziningana zingasiza ukukhuthaza ukwehla kwesisindo okunempilo kanti enye indlela enjalo ukusetshenziswa koju. Njengoba ithathwa njengesinye sezithako ezinhle kakhulu zokwehlisa isisindo, uju lungasiza ukunciphisa nokushisa amanoni ngemiphumela engemihle.
Kusukela eminyakeni edlule, uju belusetshenziswa kokubili njengomuthi nokudla. Uju luthathwa njengenye yamaswidi amadala nongokwemvelo kusenesikhathi ngaphambi kokuba ushukela uthandwe kabanzi. Uju luphakeme kakhulu kumakhemikhali ezitshalo azuzisayo futhi lunikeza izinzuzo eziningana zezempilo [1] [okubili] .
Esihlokweni samanje, sizobheka isihloko soju lokwehlisa isisindo, lapho sihlola khona izindlela ezahlukahlukene ongasebenzisa ngazo uju ekwehliseni isisindo.
Uju Nokunciphisa Isisindo
Ngokuya ngeBhodi Kazwelonke Yezinyosi, uju alunamafutha, alunacholesterol futhi alunashukela, okwenza kube ukudla okufanele kwesisindo, okungasiza ukukhuthaza ukwehlisa isisindo ngezindlela eziningana [3] . Kube nenkulumompikiswano eningi maqondana 'nobumnandi' bezinyosi nokuthi zingakuthinta kanjani ukuncipha komzimba [4] .
Yize isetshenziswa njengenye indlela kashukela, ngokungafani noshukela ocwengekile, uju uqukethe amavithamini namaminerali alusizo angasiza impilo yakho yonke [5] .
Esikhundleni sokungeza emafutheni nakuma-calories, uju angalinganisa inani likashukela futhi angasiza ekunciphiseni isisindo-uma esetshenziswa ngobuningi obulinganiselwe [6] .
Amahomoni abalulekile asezinyosi asiza ekunciphiseni ukudla futhi anciphise ukuncipha. Igcwele amaminerali ahlukahlukene, uju alugcini nje ngokunciphisa ubungozi bokuphazamiseka kwenhliziyo, kodwa futhi alukhuphuli isisindo somzimba [7] .
Izindlela Zokusebenzisa Uju Ukwehlisa Isisindo
Uju lokupheka : Indlela engcono yokwehlisa isisindo ngoju ukumane usifake esitsheni sakho esikhundleni samafutha. Yize kufanele ukose ukudla kwakho esikhundleni sokuthosa, lokhu kungezwa okumnandi ekudleni kwakho kuzoholela ekunciphiseni isisindo ngokushesha.
Umsele wokusakaza : Kwidina, kusihlwa ukhetha isemishi loju. Thatha izingcezu ezimbili zikakolweni ophelele noma isinkwa esinsundu bese unamathisela uhlangothi olulodwa noju. Jabulela leli khalori eliphansi nesidlo esinamandla. Kungcono ukudla isidlo sakusihlwa esincane ukusiza ukusiza ekwehliseni isisindo.
Faka ubisi : Uma uju lufakwa engilazini yobisi olufudumele futhi ludliwe kuzoholela ekunciphiseni isisindo ngokushesha. Ubisi olunamakhemikhali aluqukethe ama-calories noju lusiza ukukhulisa amandla, yingakho ochwepheshe abaningi bejimu beluleka ukuthi uphuze lokhu ngaphambi kokuzivocavoca.
Uju lwamanzi afudumele : Enye yezindlela ezivame kakhulu zokwehlisa isisindo, uju olunemfudumalo isilinganiso esivivinyiwe nesifakazelwe sokunciphisa isisindo. Engilazini eyodwa yamanzi afudumele, engeza isipuni esisodwa soju nezipuni ezimbili zelamula kalamula. Phuza le ngxenye esiswini esingenalutho ekuseni ukusiza ekwehliseni isisindo ngokushesha.
Uju lwetiye : Ukungeza ulamula kanye nezipuni ezimbili noma ezintathu zoju etiyeni kungasebenza izimanga. Ungaphuza lesi siphuzo esinempilo kabili ngosuku ukusiza ukwakha amandla okwehlisa isisindo.
Gqoka ama-oats akho ngoju : Yeqa ama-granules acwebezelayo bese ukhetha uju esikhundleni salokho. Kuyinto ukukhipha okungcono kakhulu ongakwengeza ku-oatmeal yakho.
Sinamoni ngoju Esitsheni sakho sesaladi, fafaza isinamoni spice powder bese ufaka isipuni esisodwa soju. Ungangeza lokhu kusaladi lakho lezithelo noma isaladi yemifino.
Encwadini Yokugcina…
Uma une-acidic noma iguliswa ilamula noma uju, ungadli ngaphambi kokubonana nodokotela wakho noma isazi sokudla. Futhi, uma ubuka isisindo sakho, ungakhohlwa ukubala ama-calories avela kuzinyosi. Kubalulekile ukulandela ukudla okunempilo nokuvivinya umzimba njalo ukuxhasa uhambo lwakho lokwehlisa isisindo.
imibuzo ejwayelekile ukubuzwa
U. Ingabe uju ulungele ukwehlisa isisindo?
TO. Ukudla uju ngaphambi kokulala kungakusiza ushise amakhalori amaningi ngesikhathi sokulala.
U. Ungalahlekelwa isisindo esingakanani ngoju?
TO. Kuya nge-BMI yomuntu ngamunye futhi kuyahluka ngokufanele.
U. Ingabe uju lukwenza ukhuluphale?
TO. Ukusetshenziswa ngokweqile koju kungadala ukuzuza kwesisindo ngokuhamba kwesikhathi.
U. Ingabe uju unganciphisa amafutha esiswini?
TO. Ukudla uju ngaphambi kokulala kungakusiza ukuthi ushise ama-calories amaningi ngesikhathi sokuqala kokulala futhi ushise amafutha esiswini uma exutshwe nengcosana yesinamoni.
U. Ngingadla uju olungakanani ngosuku?
TO. Ungadli amathisipuni ayi-6 (wezipuni ezi-2) zoju ngosuku, futhi lokho kungukuthi uwukuphela koshukela ongeziwe owudlayo.
U. Ingabe uju lubi njengoshukela?
TO . Uju lunenani eliphansi le-GI kunoshukela, okusho ukuthi alinyusi amazinga kashukela ngokushesha. Uju lumnandi kunoshukela, ngakho-ke ungaludinga oluncane, kepha lunama-khalori athe xaxa ngesipuni ngasinye.
