Usifumana njani isisu esichaziweyo

Umxholo

• Usifumana njani isisu esichaziweyo
• Ukutya ukufezekisa isisu esichaziweyo
• Ukuzivocavoca umzimba ukuchaza isisu

Ukuba nesisu esichaziweyo, kuyafuneka ukuba ube neepesenti ezityebileyo emzimbeni, kufutshane ne-20% yabasetyhini kunye ne-18% yamadoda. La maxabiso asephakathi kwemigangatho yempilo.

Zombini iindlela zokuzilolonga kunye nokutya okukhokelwayo, ukulahleka kwamafutha kunye nokuba nesisu esichaziweyo, kufuneka kulandelwe,iinyanga ezi-3 ubuncinci. Ngale ndlela, kunokwenzeka ukuba uqaphele, uvavanye iziphumo kwaye wenze utshintsho kuqeqesho okanye kwindlela otya ngayo, ukuze ufikelele kwisisu esichaziweyo ngokukhawuleza.

Ixesha lokufikelela kwisisu esichaziweyo likufutshane iinyanga ezintathu, ukubala kwisalathiso samanqatha omzimba (BMI) kufutshane ne-18 kunye noqeqesho lwasekhaya nolugxile ekuqeqesheni, ngumqeqeshi oqeqeshiweyo womzimba.

Usifumana njani isisu esichaziweyo

Ukuba nesisu esichaziweyo kubalulekile:

• Ukwehla kwesisindo (ukuba inani lamafutha omzimba liphezulu)
• Yiba nokutya okunamafutha asezantsi, ekujoliswe kuko
• Yenza imisebenzi yomzimba rhoqo ebandakanya inkcitho ephezulu yamandla

Amafutha omzimba kunzima kakhulu ukuwatshisa, ngakumbi esiswini sabasetyhini, kuba isibeleko sikuloo mmandla kwaye sigutyungelwe ngamanqatha. Kungenxa yoko le nto uqeqesho lungancedi ukufikelela ngokukhawuleza kwisisu esichaziweyo, ukuba kuncinci ukutyeba kokutya.

Ukutya ukufezekisa isisu esichaziweyo

Ukutya ukufezekisa isisu esichaziweyo kufuneka kubandakanya:

1. Ukutya rhoqo amanzi. Amanzi, ukongeza ekuncedeni ukugcina amathumbu rhoqo, ayanceda ukususa umzimba weetyhefu, ukugcina umzimba kunye namalungu, anjengezintso nesibindi, esempilweni.
2. Kuphephe ukutya amafutha. Isicwangciso esiliqili sokunciphisa ukusetyenziswa kwamafutha kukuqala ngokususa amafutha agcweleyo kwaye oko kubandakanya ibhotolo, amafutha avela kwinyama kunye nokutya okugqityiweyo,njenge-lasagna okanye ikuki kunye nabaqhekezi. Isiphakamiso apha kukutya ukutya kwendalo, ngaphandle kokulungiswa.
3. Yitya ukutya okutyebileyo rhoqo. Oku kuthetha ukutya iintlobo ngeentlobo zokutya, ngakumbi imvelaphi yendalo, ngokwamanani amancinci kwaye rhoqo, rhoqo emva kweeyure ezintathu, umzekelo, imini yonke. Oku kuyakugcina igophe le-glycemic lilawulwa kwaye impilo-ntle yomzimba nengqondo. Iziphumo zalo mkhwa kukuncitshiswa kweekhalori ezisetyenziswa yonke imihla.

Ukuzivocavoca umzimba ukuchaza isisu

Owona mithambo ubalaseleyo wokufumana isisu esichaziweyo yezo zisebenza kwingingqi yesisu, njengeplanga lesisu okanye i-hypopressive gymnastics, umzekelo. Jonga indlela yokwenza ibhodi kule vidiyo:

Iziphumo ezilungileyo, ezi zinto kufuneka zenziwe yonke imihla. Ukuba ufumana nayiphi na intlungu xa usenza nayiphi na le mithambo, kuya kufuneka ufune ukukhokelwa yingcali ukuze uyenze.