Iintsomi ezityebe ngokugqithisileyo zokuyeka ukukholelwa

Umxholo

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Kwinqaku lakutshanje elipapashwe kwi Uphengululo oluBalulekileyo kwiNzululwazi yezoKutya kunye noKondla kwaye i Ijenali eNtsha yaseNgilani yoNyango, Iqela lophando elivela kwiYunivesithi yaseAlabama eBirmingham lihlanganise uluhlu lwezinto eziqhelekileyo ezibanjwe kodwa ezingaqinisekiswanga ngokwesayensi malunga nokukhuluphala.

Ngoku asithethi malunga neephawundi ezimbalwa zokugqibela ezikuthintelayo ukuba ungakonwabeli i-bikini yakho yehlobo. Olu luhlu ngokubhekisele ekutyebeni kakhulu kweklinikhi kunye nendlela ezi zinto ziphosakeleyo ezibumba ngayo ngokungachanekanga imigaqo-nkqubo yoluntu kunye neengcebiso zempilo yoluntu.

Nazi iintsomi zokutyeba kakhulu ekufuneka uzithathele ingqalelo.

Intsomi # 1: Utshintsho oluncinci kwiCalorie Intake okanye kwiNkcitho luya kuvelisa ukuTshintsha okukhulu, okuThathe ixesha elide

Lo mgaqo othi "calories in-calories out" yingqondo ephelelwe lixesha. Uphando lwesiqingatha senkulungwane ubudala lilingana neponti yobunzima ukuya kuma-3 500 eekhalori, okuthetha ukuba ukulahla iponti enye ngeveki kufuneka utye ama-3 500 eekhalori ezimbalwa okanye utshise ii-calories ezingama-3 500 kuloo veki. Nangona kunjalo, ukusebenzisa lo mgaqo kwiinguqu ezincinci, ezizinzileyo ziphula iingcamango zangaphambili: Ukuba oku kusebenza kuphela ixesha elifutshane. Isifundo esidala ngokwaso sasivavanywa kuphela emadodeni kwizidlo ezinamandla amancinci kakhulu (ngaphantsi kweekhalori ezingama-800 ngosuku.).

Inyani: Izifundo zamva nje zibonise ukuba ukwahluka komntu ngamnye kuchaphazela utshintsho ekubunjweni komzimba, kwaye iinjongo zexesha elide zinokuthatha ixesha elide kuxhomekeka kumgangatho weekhalori ozithathayo. Cinga ngako: Iikhalori ze-3,500 ngeveki zokuthengiswa kwe-snacks kumatshini zibukeka zihluke kakhulu emzimbeni wakho kune-3,500 calories zeziqhamo ezitsha kunye nemifuno.

Intsomi # 2: Ukubeka iiNjongo eziLungileyo kunye nezoNgekho ngqiqweni zokuphulukana nobunzima kuyazala kuba uya kudana kwaye unciphise umzimba

Nangona kuyingcinga esengqiqweni ukuseta iinjongo ezinokufikeleleka kwaye zinokufikeleleka, olu phononongo lusikhumbuza ukuba kwezobuchwephesha akukho phando lwamandla lubonisa umanyano olubi phakathi kweenjongo zokuvelela kunye nelahleko yokwenene. Kwakukho izifundo ezibini ezibonisa ungenelelo olwenzelwe ukuphucula iziphumo zokulahleka kwesisindo ngokutshintsha iinjongo ezingekho ngqiqweni ezikhokelela kulindelo olululo, kodwa hayi okungcono okanye iziphumo ezahlukileyo.

Inyani: Lungisa iinjongo zakho ngendlela osebenza ngayo ngcono. Ukuba uthanda ukukhetha umhla kwixa elizayo kwaye usebenze kutshintsho oluncinci ngaphakathi kwinjongo emfutshane okanye ephakathi, yenze loo nto! Ukuba uyazi ukuba uneekhilogram ezimbalwa ekufuneka ulahlekelwe kwaye awuloyiki inani lilonke, kulungile kakhulu! Gcina intloko yakho phantsi kwaye uhlale ugxile, ukwazi ukuba inkqubela phambili ingacotha, kodwa iya kuba yinto efanelekileyo ekugqibeleni.

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Intsomi # 3: Ukulahleka kwesisindo okukhawulezayo kuthetha ukuba ulungiselelwe ukubuyisa ubunzima ngokukhawuleza, endaweni yokulahla ubunzima kancinci kancinci

Uvavanyo lokuphulukana nobunzima ngokwenza uvavanyo lokulandela ixesha elide ukuya kwelinye okanye nangaphezulu kweminyaka emva kokuphulukana nobunzima bokuqala. Ukuthelekisa izifundo ezikhuthaze ukulahleka kobunzima obukhawulezileyo kwizidlo ezinamandla asezantsi kakhulu xa kuthelekiswa nezifundo ezinciphisa ukwehla kobunzima akubonisi mahluko ngokwezibalo phakathi kwezi zimbini ekulandeleni ixesha elide.

Inyani: Ukuba utyebile, unokubona ukwehla kobunzima bokuqala kunabanye. Akucaci ukuba kutheni abanye abantu abatyebe bephendula ngendlela eyahlukileyo kunabanye. Ukuba uwela kudidi olukhawulezayo lokulahleka kobunzima ngokwendalo, inokuthi icothise ukwehla kobunzima bakho bexesha elide ukuba uzama ukuphazamisa impendulo yendalo yomzimba wakho. Lo mthetho awusebenzi kwabo bajonge ukuphalaza iipawundi ezintlanu ezikhawulezayo ngaphambi kohambo lwaselwandle, njengoko ukuzila okumangalisayo kubangela ukonakala kwangaphakathi. Kodwa kwiinjongo ezinkulu zokunciphisa ubunzima obungaphezulu kweekhilogram ezingama-40, gcina le ntsomi engqondweni.

Intsomi # 4: Kubalulekile ukuvavanya iSigaba soTshintsho okanye ukuLungela ukuze uqalise ngokuNyanga ukuThoba umzimba

Izigaba zemodeli yokutshintsha zisetyenziswa njengesikali sokuvavanya apho umntu azilinganisela khona ngokumalunga nokulungela ukwenza utshintsho. Usenokuba ucinga ngokwenza utshintsho, ulungiselele ukwenza utshintsho, okanye uzele ulungele ukwenza utshintsho namhlanje. Uphando luthi ukulungela akuqikeleli ubungakanani okanye ukusebenza konyango lokwehla kobunzima.

Inyani: Inkcazo yokuba kutheni kungekho bungqina benzululwazi inokuba yinto elula-abantu abakhetha ngokuzithandela ukungena kwinkqubo yokulahleka kwesisindo, ngokwenkcazo, bakulungele ukuqala utshintsho ngoku. Kusenokuba nzima ukubonisa unxibelelwano phakathi kokuziphatha kwengqondo kunye neemvakalelo kunye nokuphendula ngokwasemzimbeni. Masilinde inzululwazi ukuba ibambe iintliziyo zethu, kwaye ungabhali lo mbono okwangoku. Yenza utshintsho xa sele ukulungele.

Intsomi # 5: Iiklasi zezeMfundo ngokwasemzimbeni, njengoko zinjalo ngoku, Dlala iNdima ebalulekileyo ekuNciphiseni okanye ekuthinteleni ukutyeba kakhulu komntwana

Imfundo yomzimba ayiboniswanga ukunciphisa okanye ukuthintela ukutyeba kakhulu njengoko kubonelelwa namhlanje. Izifundo ezintathu zophando ezahlukeneyo zafumanisa ukuba nokuba inani leentsuku abantwana abaya kuzo iiklasi ze-PE landiswa, kusekho iziphumo ezingahambelaniyo kwi-body mass index (BMI) kwisini kunye namaqela obudala.

Inyani: Ngokuqinisekileyo kukho inqanaba elithile lomsebenzi womzimba obandakanya ukuseta rhoqo, ubungqongqo, kunye nexesha elinokuphumelela ukunciphisa okanye ukuthintela ukutyeba kakhulu. Uvavanyo lwezonyango luye lwafuneka ukuba lutyhile umlinganiso womlingo kuba useto lwesikolo oluqhelekileyo alunalo nje okwangoku.

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Intsomi #6: Ukuncancisa Kukhusela Ukutyeba

Umbutho wezeMpilo weHlabathi (i-WHO) unike ingxelo yokuba abantu abancanciswayo beseziintsana abanakufane batyebe kakhulu kamva ebomini kodwa baqaphela ukuba ezi zigqibo zithathwe kucalucalulo okanye kwizifundo ezibhidayo. Uphononongo olubanzi ngakumbi alubonisi bungqina bubambekayo kobu budlelwane phakathi kokuncancisa nokutyeba.

Inyani: Ukuncancisa kunenzuzo ezininzi kwaye kubaluleke kakhulu kubantwana nakunina okwenza oku kuziphatha kukhuthazwe kakhulu. Oososayensi basakholelwa ekubeni kusafuneka baqinisekise zonke iziphumo ezikhuselayo kunye nezincumisayo zokuncancisa, kwaye banethemba lokuxhasa ngokusesikweni umgangatho wokukhusela ukutyeba kuluhlu kungekudala.

Intsomi # 7: Ukuhamba ngebhayisikile yokulinganisa (okt Ukutyiwa kukaYo-Yo) kunxulunyaniswa nokufa okwandayo

Uphononongo loqwalaselo lubonisa ukuba ukuhamba ngebhayisikile ubunzima kunxulunyaniswa nokufa okwandileyo, kodwa ezi ziphumo mhlawumbi zingenxa yemeko yempilo edidayo.

Inyani: Inzululwazi ayinakho ukungqina ukuba ukutya kwe-yo-yo kwandisa ukusweleka, kodwa isengangqina ukuba unzima kangakanani emzimbeni wakho kwaye kunokuba yingozi kangakanani kwimpilo yakho yeemvakalelo neyengqondo. Gcina ukuzithemba kwakho kuphezulu, funda ukuthanda nokuba yeyiphi na imilo okuyo, kwaye ufumane indlela yokuphila engakhuthazi ukutsiba isiphelo esinzulu ukuba ayikhuselekanga okanye ayizinzanga. Sonke sineentsuku zokukopela, kodwa musa ukufaka inkqubo yakho kwiringer kaninzi kakhulu. Ayikhuselekanga kwaphela.

Intsomi # 8: Ukutya iziqhamo ezininzi kunye nemifuno kuya kubangela ukuba ulahlekelwe ngumzimba nokuba ungazifumana phi na ezinye iinguqulelo kwindlela umntu aziphatha ngayo okanye okusingqongileyo

Ayisiatsho ukuba ukutya ukutya okutsha ngakumbi, ukutya okupheleleyo kunezibonelelo zempilo ezimangalisayo. Nangona kunjalo, xa kungekho olunye utshintsho oluhambayo olukhoyo, ukunyuswa kobunzima kusengenzeka.

Inyani: Usatya iziqhamo ezininzi kunye nemifuno! Ukuba ikhula ngokwemvelo ukusuka emhlabeni, ngokuqhelekileyo unolawulo olukhululekile malunga nokuba uvumelekile kangakanani ukutya (amanqaku ebhonasi ukuba amagqabi kunye nohlaza). Kodwa musa ukulindela ukuba iya kuba yimbumbulu yesilivere kwijean skinny yakho yexesha elizayo. Yenza utshintsho oluhambelanayo olufana nokuhamba ngebhayisekile ukuya emsebenzini, ukusela isoda encinci, kunye nokuphumla ngakumbi, kwaye uya kuqinisekisa ukubona iziphumo.

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Intsomi # 9: Ukutya okunegalelo ekuZuzeni ubunzima kunye nokukhuluphala

Izilingo ezingahleliwe, ezilawulwayo azixhasi lo mbono. Kwanezifundo zoqwalaselo azikhange zibonise unxulumano olungagungqiyo phakathi kokutya kunye nokwanda kwe-BMI.

Inyani: Umzimba ngamnye wahlukile. Abanye abantu benza okuhle ngokutya okuncinci okuncinci ngemini; Kuthiwa ukuzinzisa iswekile yegazi kunye nokugcina amandla, ngakumbi ukuba usebenza kakhulu. Abantu abaninzi, nangona kunjalo, batya i-snack kaninzi kwaye basenayo izidlo ezintathu ezinkulu ngosuku. Zama ukunamathela kwizidlo ezithathu ezinokulinganisela kunye nokunciphisa ukutya okuphakathi. Ezi yure zimbalwa phakathi kokutya ziboniswa njengokubuyisela kwisistim sakho sokugaya ukutya okuya kukhuthaza ukusetyenziswa kwe-metabolization yezidlo ezizayo imini yonke.

NguKatie McGrath weDietsinReview.com

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