Ukulahlekelwa Isisindo Vs Ukulahleka Kukafutha: Yikuphi Okunempilo Kuwe?

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Vele ungene

• 5 amahora edlule I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi
• 
• 6 amahora edlule I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
• 8 amahora edlule I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
• 11 amahora edlule I-Daily Horoscope: 13 Ephreli 2021

Ungaphuthelwa

• Ezemidlalo Imiklomelo Yekhilikithi YaseNew Zealand: UWillionon uwina iMedal Sir Sir Hadlee okwesine
• Izimoto IKabira Mobility Hermes 75 Isivinini Esikhulu Sokulethwa Kokuhweba Esethulwe ENdiya
• Izindaba Abaqeqeshi baseMelika bahola izifundo zesiNgisi zothisha baseNdiya
• Ama-movie I-Ugadi 2021: UMahesh Babu, uRam Charan, uJr NTR, uDarshan kanye nezinye izinkanyezi zaseNingizimu Afrika bathumela izifiso kubalandeli babo
• Ezezimali Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFC, Amabhange Adinga Ukuqapha
• Ubuchwepheshe Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Engenza Umkhakha We-Telecom
• Ezemfundo Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
• Ukuvakasha Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli

Uma ucabanga ukuthi ukwehlisa isisindo nokulahlekelwa ngamafutha kusho okufanayo, udinga ukwazi ukuthi kukhona umehluko omkhulu phakathi kwalokhu okubili. Ngoba nje kunokuntuleka kokuqonda ngomehluko phakathi kwalokhu okubili, abantu abaningi abakwazi ukufeza izinhloso zabo abazifunayo uma kukhulunywa ngokuthola umzimba ophelele ngokusho kwabo.

Isisindo sakho siqukethe isisindo samathambo akho, imisipha, izitho kanye nokuqukethwe kwamanzi emzimbeni wakho. Ngakho-ke ukwehla kwesisindo kubandakanya ukulahlekelwa isisindo sazo zonke lezi zinto. Ukwehla kwamafutha, ngakolunye uhlangothi, kusho ukuchitha amafutha agcinwe emzimbeni wakho ^[1] .

Amaqiniso Mayelana Nesisindo Somzimba Nesisindo

Ukwehla kwesisindo akusho ukuthi kwenza umuntu alingane noma abe nempilo. Impilo yomuntu incike kokuqukethwe okunamafutha emzimbeni wakhe. Isisindo somzimba sakhiwe kakhulu ngobuningi bamanzi ezitolo zethu zomzimba, futhi ngenxa yalokho, ama-carbohydrate anamandla okubopha ngokuqukethwe kwamanzi emzimbeni wethu futhi abangele ukuzuza kwesisindo. Ngakho-ke, ukusebenzisa amazinga aphansi we-carbs kungasiza ekwehliseni isisindo ^[okubili] .

Ngezinye izikhathi ukwehla kwesisindo kungaholela ekulahlekelweni yisisindo somzimba esibuye sehlise isilinganiso somzimba wakho futhi kubangele ukuzuza kwesisindo esikhundleni ^[3] . Kubaluleke kakhulu ukuthi abantu abakhuluphele kakhulu basebenze njalo ukuze banciphise isisindo futhi babe sesimweni esifanelekile. Kufanele bagxile kakhulu ekulahlekelweni kwamafutha futhi benze izivivinyo ezifanele ezingafanele zibathinte kabi.

Iyiphi Indlela Efanele Yokulahlekelwa Amafutha?

Ukhiye wokufeza umgomo wakho ngempumelelo ukufaka izivivinyo ze-cardio kanye nokuzivocavoca amandla kuhulumeni wakho wokuzivocavoca ^[4] .

Uma wenza izivivinyo ze-cardio wedwa zokwehlisa isisindo, kuzoholela ekulahlekelweni yimisipha, futhi kugcine kuthinte umzimba kabi ngokuqeda amandla nokuqina komzimba. Kuzophinda kwehlise isilinganiso somzimba wakho futhi kunciphise imisipha yakho.

Ngakolunye uhlangothi, uma ufuna ukulahlekelwa ngamafutha angafuneki emzimbeni wakho, udinga ukufaka ukuqeqeshwa kwesisindo kanye ne-cardio nokulala okufanele, okungasiza ekwandiseni amandla omzimba wakho ^[5] . Esihlokweni samanje, sizobheka izindlela ezinempilo ezingasiza ekulahlekelweni kwamafutha.

Ukuchitha isisindo ngendlela efanele

• Ungalahli isisindo ngenxa yokwehla emzimbeni : Isisindo sakho siyehla uma uhlala ungenamanzi, kepha lokhu akukhona ukwehlisa isisindo ngempela amafutha okufanele ngabe ushisa ahlala emzimbeni wakho. Ukwehla kwesisindo ngenxa yokoma emzimbeni akuyona ngisho indlela ehlala njalo yokwehlisa isisindo. Imisipha emzimbeni wakho izoshwabana ngenxa yokushoda komswakama ^[6] .
• Shisa amafutha ngokuthola imisipha: Indlela engcono kakhulu yokulahlekelwa ngamafutha emzimbeni wakho ukuqeqeshwa ngamandla. Ukuqeqeshwa kwamandla kukusiza ukuthi uthole imisipha nosizo ekuchitheni isisindo ngasikhathi sinye. Ukwenza izivivinyo ze-cardio nje akwanele, uma uyeka ukwenza i-cardio uzobuyisa inqwaba oyilahlile.
• Yiba nempilo ngokulahlekelwa ngamafutha : Indlela engcono kakhulu yokuqeda amafutha emzimbeni wakho ukuphakamisa izinsimbi. Ukuze uhlale uphephile futhi ufeze inhloso yakho yokwehlisa isisindo nokwakha imisipha ngempumelelo kufanele uthole umqeqeshi ozokuqondisa ekwenzeni ukuqeqeshwa kwamandla ngendlela efanele ngaphandle kokulimala ^[7] .
• Ukudla okulungile kuyisihluthulelo semisipha : Ukudla okufanele okuqukethe inani elifanele lamakhalori nezakhi zomzimba kubaluleke kakhulu kuwe lapho uzama ukuvimbela ukulahleka kwemisipha. Yidla ngokwezinga lomsebenzi kanye nosayizi womzimba wakho ^[8] . Faka zonke izinhlobo zezithelo nemifino, imidumba, okusanhlamvu okuphelele, izilimo eziyizigaxa, ubisi nenyama ekudleni kwakho.

Ukuba Mncane kuqhathaniswa nokuba Nempilo

UChandra Gopalan, umgijimi omisiwe we-marathon kanye ne-ultra-marathon kanye nochwepheshe bezempilo ungeza umbono wakhe ngomehluko phakathi kokuba mncane nokuba umqemane.

• Ukubukeka uzacile ngaphandle akusho ukuthi awugcini amafutha ngaphakathi - Sibonile amalungu amaningi abukeka ezacile kodwa amaphesenti awo amafutha aphezulu kakhulu. Laba besifazane banengozi efanayo yezempilo njengomuntu okhuluphele.
• Ukuzaca akulona ithikithi lokudla noma yini oyifunayo hhayi ukuzivocavoca umzimba - Abantu abancane bangathola isifo senhliziyo nesifo sikashukela njengathi sonke uma bengayiphathi kahle imizimba yabo.
• Ukukhuluphala akusho ukuthi awulungile - Ukulingana kusho ukukhuthazela namandla. Kusho ukuba nokuqina kokwenza ukukhuthazela ngokomzimba nokukujabulela. Ukukhuluphala ngokweqile kungasho ukwanda kwemisipha futhi hhayi njalo amafutha amaningi ngokweqile emzimbeni.
• Ukuba mncane ngomzimba kungaba yingozi kanye nokusinda kakhulu - Ukuba mncane kakhulu kuhlotshaniswa nobungozi obufana nobukhulu bemisipha ephansi, ukuzivikela komzimba okuphansi, i-anemia, i-osteoporosis, ukulahleka kwezinwele, kanye nezikhathi ezingajwayelekile.

Encwadini Yokugcina ...

Ukuzama ukunciphisa isisindo sakho esikhundleni sokulahlekelwa ngamafutha kungaba nemiphumela emibi eyahlukahlukene emzimbeni wakho. Ukudla ngokweqile nokudla ngendlela engafanele ngeke kukusize ufinyelele umzimba ophilile, kepha kunalokho, kunciphisa ukusebenza kwakho ngokomzimba, amandla nokuqina kanye nendlela yokuguga ngaphambi kwesikhathi kanye namazinga okwehla kokuzivikela komzimba ^[9] .

Ngokufaka umsoco ofanele nokuzivocavoca umzimba, umuntu angakhuthaza ukulahleka kwamafutha okunempilo okungasiza ekuthuthukiseni ukuqina komzimba, amandla nokusebenza komzimba ^[10] . Kuyasiza futhi nasekuthuthukiseni ukuzivikela komzimba wakho futhi ngaleyo ndlela uvimbele ukuqala kwezifo ezahlukahlukene.

1. [1]U-Allison, D. B., Zannolli, R., Faith, M. S., Heo, M., Pietrobelli, A., Vanltallie, T. B., ... & Heymsfield, S. B. (1999). Ukwehla kwesisindo kuyenyuka futhi ukulahleka kwamafutha kunciphisa konke-imbangela yokufa kwabantu: imiphumela evela ezifundweni ezimbili ezizimele zeqembu. Ijenali yomhlaba wonke yokukhuluphala, i-23 (6), i-603.
2. [okubili]ITurcato, E., Zamboni, M., De Pergola, G., Armellini, F., Zivelonghi, A., Bergamo ‐ Andreis, I. A., ... & Bosello, O. (1997). Ubudlelwano phakathi kokulahleka kwesisindo, ukusatshalaliswa kwamafutha omzimba namahomoni ezocansi kwabesifazane abakhuluphele nabangaphambi kokuya esikhathini. Ijenali yezokwelapha zangaphakathi, 241 (5), 363-372.
3. [3]UHjorth, M. F., Blædel, T., Bendtsen, L. Q., Lorenzen, J. K., Holm, J. B., Kiilerich, P., ... & Astrup, A. (2019). Isilinganiso se-Prevotella-to-Bacteroides sibikezela ukuphumelela kwesisindo somzimba kanye nokulahleka kwamafutha ekudleni kwamaviki angama-24 okuhluka ngokwakhiwa kwe-macronutrient kanye ne-fiber yokudla: Imiphumela evela ekuhlaziyweni okuthunyelwe ngemuva. Ijenali Yomhlaba Wonke Yokukhuluphala, 43 (1), 149.
4. [4]UMcDowell, K., Petrie, M. C., Raihan, N. A., & Logue, J. (2018). Imiphumela yokwehlisa isisindo ngamabomu ezigulini ezinokukhuluphala nokwehluleka kwenhliziyo: ukubuyekeza okuhlelekile. Ukubuyekezwa kokukhuluphala, 19 (9), 1189-1204.
5. [5]UQuist, J. S., Rosenkilde, M., Petersen, M. B., Gram, A. S., Sjödin, A., & Stallknecht, B. (2018). Imiphumela yokuhamba okusebenzayo kanye nesikhathi sokuzilibazisa ekulahlekelweni kwamafutha kwabesifazane nakwabesilisa abanokukhuluphala ngokweqile nokukhuluphala: isilingo esilawulwa ngokungahleliwe. Ijenali Yomhlaba Wonke Yokukhuluphala, 42 (3), 469.
6. [6]URobert, C. (2019). Amathiphu Wokudla Ukulahlekelwa Isisindo 2 Ukudla Okulahlekile Amafutha AmaPrincples. I-PDF.
7. [7]UKays, J. K., Shahda, S., Stanley, M., Bell, T. M., O'Neill, B. H., Kohli, M. D., ... & Zimmers, T. A. (2018). Izinhlobo ezintathu ze-cachexia phenotypes kanye nomthelela wokulahleka kwamafutha kuphela ekusindeni ekwelashweni kwe-FOLFIRINOX yomdlavuza wepancreatic. Ijenali ye-cachexia, i-sarcopenia nemisipha, i-9 (4), i-673-684.
8. [8]UMcDowell, K., Petrie, M. C., Raihan, N. A., & Logue, J. (2018). Imiphumela yokwehlisa isisindo ngamabomu ezigulini ezinokukhuluphala nokwehluleka kwenhliziyo: ukubuyekeza okuhlelekile. Ukubuyekezwa kokukhuluphala, 19 (9), 1189-1204.
9. [9]U-Lee, P. C., Ganguly, S., & Goh, S. Y. (2018). Ukwehla kwesisindo okuhambisana ne-sodium ‐ glucose cotransporter-2 inhibition: ukubuyekezwa kobufakazi kanye nezindlela ezisisekelo. Ukubuyekezwa kokukhuluphala, 19 (12), 1630-1641.
10. [10]UKatan, M.B, Berns, M. A., Glatz, J. F., Knuiman, J. T., Nobels, A., & De Vries, J. H. (1988). Ukuhlangana kokuphendula ngakunye kwe-cholesterol yokudla kanye namafutha agcwele kubantu. Ijenali yocwaningo lwe-lipid, 29 (7), 883-892.

I-Horoscope Yakho Yakusasa

Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni