Iintsomi ezili-10 nenyaniso malunga nokunciphisa umzimba

Umxholo

• 1. Ukutya ebusuku kuyatyebisa
• 2. Ukusebenza ngokubila okufudumeleyo kutshisa iikhalori ezininzi
• 3. Kufuneka nditshintshe yonke into ekudleni nasekukhanyeni
• 4. Ndimele ndizilawule kude kube yimpelaveki
• 5. Ukuhamba ungatyanga kukwenza unciphe
• 6. Akukho yeza likwenza ubhityile
• 7. Ukusela ulwelo ngokutya okunamafutha
• 8. Utyando lwe-Bariatric sisisombululo esichazayo
• 9. Soloko ekutyeni akusebenzi
• 10. Ukuze ukutya kufuneka ndinqunqe ii-carbohydrate

Ngokuqinisekileyo ukunciphisa umzimba ngaphandle kokufumana ubunzima obungaphezulu, kuyimfuneko ukuphinda ufundise inkalakahla, njengoko kunokwenzeka ukuba uqhelane neencasa zendalo ngakumbi kukutya okungacutshungulwanga kakhulu. Ke, xa uqala ukutya ukunciphisa umzimba kunokwenzeka ukuba ube neziphumo ezichanekileyo.

Ke, olona khetho lulungileyo kukwenza ukutya ekhaya, hayi ukuthenga ukutya okugqityiweyo kunye nokulungele ukutyiwa kwaye wenze amalungiselelo asempilweni, okanye kungenjalo wenze ukutya okwenzelwe wena okuboniswe sisondlo.

Nazi iintsomi eziphambili kunye nenyaniso malunga nokutya okunciphisa umzimba:

1. Ukutya ebusuku kuyatyebisa

KUYAXHOMEKEKA. Ukugcina ukutya okufanelekileyo ebusuku, kunye neeswekile ezimbalwa kunye namafutha, akukwenzi utyebe. Into ebalulekileyo kukugcina isantya kwaye usebenzise iziqwengana ezincinci kwimini yonke, uhlala ukhumbula ukutya imifuno kunye nemifuno kwisidlo sangokuhlwa.

Nangona kunjalo, ngokunyanzelisa inani lokutya okanye ukutya iimveliso ezingenampilo, ezinje ngeesoda kunye nokutya okuthosiweyo, kuba xa uyokulala kwangoko, zonke iikhalori ezimbi ziya kuqokelelwa.

Ukongeza, ukunciphisa umzimba kunokwenzeka ebusuku, kubalulekile ukuba ulale kamnandi ebusuku, kuba kuxa kulalwa apho ukwenzeka kwehomoni enxulumene nendlala kwenzeka. Funda ngendlela ukulala okunceda ngayo ukuba unciphise umzimba.

2. Ukusebenza ngokubila okufudumeleyo kutshisa iikhalori ezininzi

UBUXOKI. Ukusebenza ukubila kakhulu akuncedi ukunciphisa umzimba, kubangela ukuba amanzi amaninzi aphulukane nokubila.

Ekupheleni kokuzilolonga, umzimba uya kufuna ukuphinda uhlaziyeke, kwaye yonke into elahlekileyo iphinde ithathwe ngokukhawuleza.

3. Kufuneka nditshintshe yonke into ekudleni nasekukhanyeni

UBUXOKI. Ukunciphisa umzimba, akukho mfuneko yokutshintsha yonke into ekutyeni okanye ekukhanyeni, njengoko ezi mveliso zisetyenziswa kwiimeko ezithile, ngokukhethekileyo ngokukhokelwa yingcali yesondlo.

Rhoqo, xa usitya ezi mveliso, utyekelo lokucinga kukuba ungatya kakhulu, engabhatali ekutyeni kwaye ikwenze utyebe ngaphandle kokuqaphela. Bona ngakumbi kwi: Qonda ukuba kutheni ukutya ukutya okuKhanyayo kunye nokutya kungasoloko kunciphisa umzimba.

4. Ndimele ndizilawule kude kube yimpelaveki

INYANISO. Ukulawulwa kokutya kufuneka kugcinwe nangempelaveki, njengokugcina umgca phakathi evekini kunye nokutya simahla ngeentsuku zokuphumla kuya kwenza ukuba imetabolism idideke ngakumbi, kwaye zonke iikhalori ezilahlekileyo ziya kutshintshwa.

Khumbula ukuba umzimba wakho awume kwaye awazi ukuba loluphi usuku lweveki, ke zama ukugcina imikhwa esempilweni ngokupheleleyo yonke imihla, oko akuthethi ukuba amaxesha ngamaxesha awunakutya nento. iswekile okanye amafutha amaninzi. Into ebalulekileyo kukulinganisela.

5. Ukuhamba ungatyanga kukwenza unciphe

UBUXOKI. Ukuhamba ungatyanga ixesha elide okanye ukungatyi ukutya kuyabhidisa umzimba kwaye kunciphise imetabolism, kwenza kube nzima ukunciphisa umzimba.

Kungenxa yokuba ngokufumana iikhalori ezimbalwa, umzimba uqala ukugcina ngakumbi, kwaye ubangele ukuba kugcinwe iikhalori ezimbalwa njengobunzima obongezelelweyo.

6. Akukho yeza likwenza ubhityile

INYANISO. Emva kwayo yonke loo nto, ukuba bekukho amayeza enza ukuba kube lula ukunciphisa umzimba, ibiya kuthengiswa ngokubanzi.

Amachiza asetyenziselwa ukunciphisa umzimba kufuneka asoloko emiselwe ngugqirha, njengoko enezichaso ezininzi kunye neziphumo ebezingalindelekanga, kwaye zisebenza kuphela xa zidityaniswe nokutya okunezondlo kunye nokwenza umthambo rhoqo.

7. Ukusela ulwelo ngokutya okunamafutha

KUYAXHOMEKEKA. Ukuba iziselo ziziselo ezinxilisayo, iziselo ezinxilisayo, iijusi ezingezizo okanye iijusi zendalo ezineswekile, ziyanceda ukutyeba. Kodwa ukuba isiselo ngamanzi okanye iglasi encinci yesiselo seziqhamo sendalo, sinokudliwa ngaphandle kwengxaki.

Owona mqobo uphambili wokusela ulwelo kunye nokutya kukuthintela ukwetyisa kunye nokukhuthaza ukusetyenziswa kokutya okuninzi, kuba into yokusela ikwenza ukuba uhlafune kancinci, kwaye imvakalelo yokuhlutha ithatha ixesha elide ukufika.

Ke, ukuba usebenzisa amanzi kuphela okanye isiselo sendalo ngesixa esincinci kwaye awunangxaki ye-reflux okanye ukugaya ukutya okungalunganga, ukusela iziselo ngexesha lokutya akuyi kuba yingxaki.

8. Utyando lwe-Bariatric sisisombululo esichazayo

UBUXOKI. Izigulana ezininzi ezenze utyando lwe-bariatric zigqiba ukutyeba kwakhona iminyaka eyi-1 okanye yesi-2 emva kotyando, njengoko bezingakwazi ukwakha imikhwa yokutya esempilweni kunye nokusebenza komzimba.

Utyando yinkqubo ebuhlungu nenzima, apho ubukhulu besisu buncitshiswe kakhulu ukuthintela ukutya okugqithisileyo. Nangona kunjalo, njengoko ixesha lihamba, uyonyusa amandla kwakhona, kwaye ukuqhubeka nokutya ngokungalunganga kwenza ukuba ubunzima kunye nokugula kwakhe kubuye kwakhona. Jonga zonke iintlobo, izibonelelo kunye nomngcipheko kolu tyando.

9. Soloko ekutyeni akusebenzi

INYANISO. Kodwa kuphela ukuba izidlo azicwangciswanga kakuhle, njengoko ukwenza nayiphi na indlela yokutya okunokutshintsha kunokutshintsha ukutshintsha kwemetabolism kube kubi kwaye kungazisi sibonelelo.

Ukongeza, kunzima ukunamathela kwizidlo ezinzima ezingakhange ziyilelwe kunye nesiqhelo sakho engqondweni, yiyo loo nto iziphumo zokutya okwenzelwe wena zihlala zihamba phambili.

10. Ukuze ukutya kufuneka ndinqunqe ii-carbohydrate

UBUXOKI. Ukutya okulungeleleneyo nokucwangciswe kakuhle kubandakanya zonke izakha mzimba, kunye ne-carbohydrate ngowona mthombo wamandla emzimbeni, kubalulekile ukugcina iswekile yegazi kunye nempilo yeseli.

Ukusika ii-carbohydrate kwimenyu kunokuba luncedo kuphela kwiimeko ezithile, kodwa kuhlala kukho ixesha elincitshisiweyo kwaye ngokwendlela yesondlo. Jonga umzekelo woku kutya apha.

Ukongeza, kubalulekile ukuba uhlale ulele kakuhle, kuba kuxa ulele xa kuveliswa iihormoni ezilawula imetabolism yomzimba, ezinciphisa ukuthoba umzimba.

Bukela le vidiyo ilandelayo kwaye ufunde indlela yokunciphisa umzimba ngaphandle kokulamba: