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Ngabe usuthiwe ukungakwazi ukunciphisa umzimba yize ugcina ukudla okunomsoco nokuzivocavoca umzimba njalo? Ngemuva kwalokho, ungahle wenze iphutha kwenye indawo ohlelweni lwakho lokwehlisa isisindo. Uma imizamo yakho yokwehlisa isisindo ihlangatshezwa nomphumela omuhle nhlobo, kunethuba lokuthi ulandela imikhuba engalungile ekuqaleni kosuku.
Imikhuba emibi yasekuseni oyilandelayo ingaphazamisa umsebenzi wakho we-metabolic futhi ikuvikele ekusebenziseni amandla amaningi usuku lonke. Ukudla nokuvivinya umzimba kuwumqondo omuhle, kepha sekuyisikhathi esiphezulu sokuthi uhlele la maphutha asekuseni. Funda ukuze wazi imikhuba yasekuseni edala ukuzuza kwesisindo.
1. Ukweqa Emanzini
Ukungaphuzi amanzi anele ekuseni yi-No-No enkulu. Ukwenza ngcono ukwehla kwesisindo sakho, enye yezindlela ezingcono kakhulu nezilula ukukhahlela usuku lwakho ngengilazi noma ngamanzi afudumele amabili. Ukuphuza amanzi afudumele ekuseni kuzosiza ukuhlanza uhlelo lwakho futhi kukhulise imetabolism yakho [1] .
Kuzosiza futhi ekwehliseni isifiso sokudla nokudla ikhalori kwabanye abantu. Ngakho-ke, qala usuku lwakho ngengilazi yamanzi afudumele futhi uhlale unamanzi amaningi usuku lonke ukukhuthaza ukunciphisa umzimba ngokushesha.
2. Ukudla Ukudla Okucutshunguliwe Kwekusasa
Ukudla ukudla okusetshenzisiwe kwasekuseni kungenye yeziphambeko ezijwayelekile kakhulu zasekuseni ezenziwa ngabantu abaningi futhi ezingalimaza ukuncipha kwempilo nempilo yonke. Ukulayishwa kokudla okuthosiwe nocutshunguliwe kuzophazamisa uhlelo lwakho lokudla lokunciphisa umzimba, njengoba kulayishwa inani eliningi leshukela nosawoti okungadala ukuzuza kwesisindo okungenampilo futhi kuvimbele inqubo yokuchitha isisindo esengeziwe [okubili] [3] .
Lokhu kudla okusetshenzisiwe kukhulisa izifiso zakho futhi kuholele ekudleni ngokweqile. Esikhundleni salokho, yiba nezinye izindlela ezinempilo njengezithelo, i-oatmeal, amantongomane, njll.
3. Ukweqa Ukudla Kwasekuseni
Ukudla kwasekuseni yisidlo esibaluleke kakhulu sosuku [4] . Ikhulisa amazinga akho wamandla futhi isize ukuzinzisa amazinga e-glucose. Ukweqa ukudla kwakho kwasekuseni kungenye iphutha lasekuseni, kuphazamisa imetabolism yakho futhi kubambezele inqubo yokushisa amafutha emzimbeni [5] .
Uma weqa isidlo sakho sasekuseni, kungenzeka ukuthi wenze izinqumo ezingezinhle zomkhuba wokudla emini. Futhi, ukuba nesidlo sasekuseni esimnandi kunciphisa izifiso zakho futhi kungasiza ekuvimbeleni izifiso ezingenampilo [6] .
4. Ukudla Okuncane Kakhulu Ukudla Kwasekuseni
Enye yemikhuba emibi yasekuseni engathinta ukuzuza kwesisindo ukudla ibhulakufesi elinomsoco ophansi. Ibhulakufesi lakho elifanele kufanele libe namakhalori aphakathi kuka-500 kuya ku-600, afaka izakhamzimba ezinjenge-carbohydrate, amaprotheni, ama-antioxidants, amafutha anempilo, amavithamini, namaminerali. Lezi zakhi zomzimba zizokusiza ekwehliseni isisindo [7] [8] .
5. Ukulinda Isikhathi Eside Ukudla Ibhulakufesi
Ukulinda isikhathi eside kakhulu ukuze udle ibhulakufesi nakho kungadala ukuzuza kwesisindo, njengoba umzimba wakho udinga amandla wokwenza kusebenze imisebenzi yawo. Futhi, isisu sakho sizizwa singenalutho futhi sandisa ukukhiqizwa kwamajusi ane-esidi ekuphenduleni, okungaholela ekuvukeleni nasezimpawu zesifo sokuqaqamba kwesisu [9] . Ngakho-ke, yidla kungakapheli amahora amabili wokuqala uvukile embhedeni [10] .
6. Ukungazivocavoci umzimba
Ukuzivocavoca ekuseni kungasiza ukushisa ama-calories amaningi futhi kungavimbela ukuzuza kwesisindo. Ngokocwaningo, ukuzivocavoca ekuseni esiswini esingenalutho kungasiza abantu ukuthi bashise amanoni amaningi omzimba futhi kube nomthelela ekwehliseni isisindo [ishumi nanye] .
Akudingekile ukushaya ijimu njalo ekuseni inqubo yakho yokuzivocavoca ingaba yinoma yini kusuka ekuhambeni, ukugijima, ukweqa nokugijima [12] .
7. Ukulala ngokweqile
Ukulala amahora angu-7-8 nsuku zonke kubhekwa njengokuhle empilweni [13] . Kepha, ukulala ngaphezu kwamahora ayi-10 ngosuku kukhulisa inkomba yomzimba wakho. Ukulala ngokweqile kuzobambezela isikhathi sakho sasekuseni futhi uzogcina usudla isidlo sasekuseni sekwephuzile, okuzophinde kuthinte imetabolism yakho ezoqala ngokuhamba kosuku [14] .
8. Ukungatholi Ukukhanya Kwelanga Ekuseni
Ubuwazi ukuthi ukungatholi ilanga elanele ekuseni kungadala ukuzuza kwesisindo? Ucwaningo lukhombisile ukuthi imisebe ye-UV evela elangeni ekuseni iphilile futhi inganikeza amandla emzimbeni ngenkathi yandisa umsebenzi we-metabolic [ishumi nanhlanu] .
Encwadini Yokugcina…
Ukushintsha imikhuba yakho yasekuseni ngokuvuka lapho i-alamu yakho ikhala, ukuphuza amanzi amaningi, ukudla ibhulakufesi elilinganiswe kahle, ukuthola ukukhanya kwelanga kungasiza ekwenzeni umehluko omkhulu. Usuvele wenza umzamo ejimini noma ngezinhlelo zakho zokunciphisa umzimba zokudla - kungani uzivumela zonke ziye phansi?
imibuzo ejwayelekile ukubuzwa
U. Kungani ukala kancane ekuseni?
TO. Ngoba awunaso isisindo esingeziwe sokudla okusanda kugaywa kwakamuva. Phakathi nosuku, lapho udla futhi uphuza, lokho kudla (noketshezi) kungeza isisindo-okungenani kuze kugaywe futhi kukhishwe.
U. Yini okufanele ngiyiphuze kuqala ekuseni ukunciphisa umzimba?
TO. Ungakhetha ezinhlobonhlobo zezinketho ezifana netiyi eluhlaza, itiye elimnyama, ikhofi elimnyama, amanzi, i-apula cider uviniga njll.
Alex MaliekalImithi EjwayelekileMBBS Yazi kabanzi
