Amanyathelo ama-5 okulawula isifo seswekile xa uyeka ukuya exesheni

Umxholo

• 1. Ukufezekisa kunye nokugcina ubunzima obufanelekileyo
• 2. Yenza umthambo
• 3. Ziphephe iilekese namafutha
• 4.Yandisa ukusetyenziswa kwefayibha
• 5. Yitya i-soy eninzi

Ngexesha lokuyeka ukuya exesheni kuqhelekile ukuba amanqanaba eswekile yegazi abenzima ukulawula, kodwa amacebo ahlala efana naphambi kokuyeka ukuya exesheni ukulawula isifo seswekile, kodwa ngoku ngokubaluleke ngakumbi kubungqongqo nasekuqhelaneni nokwenza umthambo olula njengokuhamba ukongeza ukugcina ubunzima kunceda ukulawula utshintsho kwihomoni oluqhelekileyo lokuyeka ukuya exesheni.

Ukongeza ekulawuleni isifo seswekile, la manyathelo okhuseleko kufuneka athathwe ukunqanda ukuqala kwesi sifo, kuba abantu basetyhini abasexesheni basemngciphekweni wokuba nesifo seswekile, ngakumbi abo batyebe kakhulu.

Amanyathelo ama-5 omfazi wokugcina iswekile yegazi iphantsi kolawulo kwaye afumane intlalontle ngeli nqanaba lobomi ngala:

1. Ukufezekisa kunye nokugcina ubunzima obufanelekileyo

Ukulawula ubunzima kubalulekile kuba ukutyeba okugqithisileyo kuyenza mandundu isifo seswekile kwaye kwandisa amathuba okuba abasetyhini abasempilweni basiphuhlise esi sifo emva kokuyeka ukuya exesheni. Ke, ukwenza umthambo rhoqo kunye nokhathalelo kufuneka kuthathwe kunye nokutya, ukulawula iswekile yegazi kunye nokuthintela ukutyeba.

2. Yenza umthambo

Umsebenzi womzimba kufuneka wenziwe rhoqo ubuncinci amaxesha ama-3 ngeveki, ngokwenza imithambo eyonyusa imetabolism kunye nokutshisa iikhalori, ezinje ngokuhamba, ukubaleka, ukudada kunye namanzi okuvula umzimba. Ukuzivocavoca umzimba kubalulekile kuba kuyanceda ukunciphisa iswekile yegazi kunye nokunciphisa ubunzima, amanyathelo amabini abalulekileyo ekulawuleni ngcono isifo seswekile.

3. Ziphephe iilekese namafutha

Kuya kufuneka uphephe ukusebenzisa iswekile, ibhotolo, imajarini, ioyile, ibhekoni, isoseji, isoseji kunye nokutya okungumkhenkce okufana nepitsa, ilasagna, iihambhega kunye nee-nuggets.

Ngexesha lokuyeka ukuya exesheni kubaluleke ngakumbi ukunqanda iilekese kunye namafutha, kuba ngokutshintsha kwehomoni kunye nokuguga, abasetyhini banobunzima obukhulu ekulawuleni iswekile yegazi kunye nethuba elikhulu lokuba nezifo zentliziyo.

4.Yandisa ukusetyenziswa kwefayibha

Ukunyusa ukusetyenziswa kwefayibha, ukutya okugcweleyo okufana nerayisi, ipasta kunye nomgubo wengqolowa kufuneka kukhethwe, ukusetyenziswa kwembewu enjengeflakisi, ichia kunye nesesame kufuneka kwandiswe, ukutya iziqhamo ezingacocwanga kunye nokukhetha imifuno eluhlaza.

Kubalulekile ukwandisa ukusetyenziswa kweentsinga kuba ziya kunciphisa ukufunxwa kweswekile kumafutha asemathunjini kunye nokukhawulezisa ukuhanjiswa kwamathumbu.

5. Yitya i-soy eninzi

Kubalulekile ukwandisa ukusetyenziswa kweembotyi zesoya kuba le ngqolowa ityebile kwii-isoflavones, ezisebenza njengendawo yendalo endaweni yamahomoni ancipha ngexesha lokuyeka ukuya exesheni.

Yiyo loo nto isoyy inceda ukunciphisa iimpawu zokuyeka ukuya exesheni, njengokutshisa, ukuphuthelwa kunye novalo, kwaye kuphucula ulawulo kunye nokuthintela isifo seswekile, i-osteoporosis, umhlaza webele kunye nezifo zentliziyo. Ukongeza kukutya kwendalo, i-lecithin yesoya inokufumaneka kwiifomsile, kwaye inokusetyenziswa ngexesha lokuyeka ukuya exesheni.

Luqonde utshintsho olwenzeka emzimbeni ngexesha lokuyeka ukuya exesheni kwaye unyango olubonakalisiweyo ludlula ngcono kwesi sigaba sobomi.