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Umxholo

• Ngaba ukuncancisa kuyanceda ukunciphisa umzimba ukukhulelwa?
• Ungakhawuleza kangakanani ukulindela ukuba unciphise ubunzima bokukhulelwa?
• Zingaphi iikhalori endizifunayo xa ndincancisa?
• Ngaba kukhuselekile ukukhawulela iikhalori ngelixa uncancisa?
• Iingcebiso ezi-6 zokukunceda ukunciphisa umzimba ngelixa uncancisa
• 1. Yiya kwi-carb esezantsi
• 2. Zilolonge ngokukhuselekileyo
• 3. Hlala unkcenkceshelwe
• 4. Musa ukutsiba izidlo
• 5. Yitya rhoqo
• 6. Phumla xa unako
• Ufuna nini uncedo
• Yise kude

Ngaba ukuncancisa kuyanceda ukunciphisa umzimba ukukhulelwa?

Ukuncancisa kunokukunceda ukunciphisa umzimba emva kokukhulelwa, kodwa ubungakanani bobunzima obuya kuphulukana nabo buyahluka kuye wonke umntu.

Ukuncancisa ibele kutshise iikhalori ezingama-500 ukuya kuma-700 ngosuku. Ukunciphisa umzimba ngokukhuselekileyo ngelixa uncancisa, kubalulekile ukuba ulandele iingcebiso zikagqirha wakho malunga nokuba zingaphi iikhalori ekufuneka uzisebenzise yonke imihla. Kuya kufuneka ufumane imvume kugqirha wakho ngaphambi kokuba uqalise ukuzilolonga emva kokubeleka.

Funda ukuze ufunde ngakumbi malunga nokulahleka kobunzima emva kokubeleka ngelixa uncancisa.

Ungakhawuleza kangakanani ukulindela ukuba unciphise ubunzima bokukhulelwa?

Inani lezinto ziya kuchaphazela ukuba ulahle ngokukhawuleza kangakanani ubunzima obufumene ngexesha lokukhulelwa, kubandakanya:

• imetabolism yakho
• ukutya kwakho
• wenza umthambo kangaphi
• ubunzima obufumene ngexesha lokukhulelwa

Kuxhomekeke kubungakanani bobunzima obufumene ngexesha lokukhulelwa, kungathatha iinyanga ezintandathu ukuya kwezilithoba, okanye ukuya kuthi ga kunyaka okanye ngaphezulu ukunciphisa ubunzima obufumene. Abanye abantu basetyhini abaphulukani nayo yonke loo nto.

Kuqhelekile ukulahla malunga neepawundi ezili-13 kungekudala emva kokuhanjiswa. Oku kuphulukana nobunzima ngokukhawuleza kuvela kusana, kwi-placenta, nakwi-amniotic fluid. Esi sixa sinokuhluka ngokuxhomekeka kubungakanani bosana lwakho okanye ngaba ugcine amanzi amaninzi ngexesha lokukhulelwa.

Ukulandela oku kuphulukana nobunzima bokuqala, kuyakufuneka uthathe iikhalori ezimbalwa kunokuba utshise ukuze unciphise umzimba. Kodwa ngenxa yezizathu zempilo kunye nezokhuseleko, uya kufuna ukunciphisa umzimba ngokuthe ngcembe kwaye usebenzise okungenani i-1,800 yeekhalori ngosuku ngalunye ngelixa uncancisa. Oku kuya kugcina ubisi lwakho luphezulu kwaye kukunike amandla aneleyo.

Unokujolisa ngokukhuselekileyo ekulahlekelweni ngeenxa zonke ukuya kwiiponti ezimbini ngeveki. Unokufumana ukuba ubuyile kubunzima bakho bokukhulelwa emva kokuncancisa iinyanga ezintandathu. Kwabafazi abathile, kunokuthatha unyaka okanye emibini.

Kungathatha ixesha elide ukunciphisa umzimba ukuba ukhulelwe ngaphambili okanye ukuba ufumene ngaphezulu kwama-30 ukuya kuma-35 eepawundi ngexesha lokukhulelwa.

Zingaphi iikhalori endizifunayo xa ndincancisa?

Ngokusekwe kwiingcebiso zekhalori zemihla ngemihla zabasetyhini abaneminyaka eli-19 ukuya kwengama-50, ngokusekwe kwindlela ophila ngayo, unokufuna ukusebenzisa eli nani lilandelayo leekhalori ngosuku xa uncancisa:

Ukugcina ubunzima bakho bangoku ngelixa uncancisa, kwaye ugcine imveliso yakho yobisi kunye namanqanaba amandla, kuyakufuneka usebenzise ii-calories ezingama-450 ukuya kuma-500 ngosuku.

• Ukuhlala phantsi: i-2,250 ukuya kwi-2,500 yeekhalori ngosuku
• Indlela yokuphila esemgangathweni esebenzayo: i-2,450 ukuya kwi-2,700 yeekhalori ngosuku
• indlela yokuphila esebenzayo: i-2,650 ukuya kwi-2,900 yeekhalori ngosuku

Nje ukuba uchonge inani elipheleleyo leekhalori ekufuneka ulitya yonke imihla, zama ukuqinisekisa ukuba uninzi lweekhalori zakho zivela kukutya okunezondlo. Oku kubandakanya:

• amazimba
• iziqhamo
• imifuno
• Iprotheni engacacanga

Ukuba uzama ukunciphisa umzimba, thintela ukutya okungenanto kweekhalori ezinje:

• isonka esimhlophe
• ipasta
• cookies
• iimpahla ezibhakiweyo
• enye i-junk okanye ukutya okukhawulezayo

Kuya kufuneka ukuba uthathe i-multivitamin okanye uqhubeke nokuthatha ivithamin yakho yaphambi kokubeleka ngelixa uncancisa. Buza ugqirha wakho ukuba zeziphi izinto ezincedisayo.

Ngaba kukhuselekile ukukhawulela iikhalori ngelixa uncancisa?

Nokuba uzama ukunciphisa umzimba, qiniseka ukuba usebenzisa ubuncinci i-1,800 yeekhalori ngemini ngelixa uncancisa. Unokuncedisa ukutya kwakho kunye nokuzivocavoca xa ususwe ngugqirha wakho. Kwabaninzi abasetyhini, oku kuhlala kujikeleze iiveki ezintandathu emva kokubeleka, nangona kunokuba ngaphezulu xa unokubeleka okwexeshana, okanye iingxaki ngexesha okanye emva kokubeleka.

Iingcebiso ezi-6 zokukunceda ukunciphisa umzimba ngelixa uncancisa

Kubalulekile ukugcina ukutya okusempilweni ngelixa uncancisa ukuze ukwazi ukuvelisa ubisi olunesondlo kusana lwakho. Oko kuthetha ukuba ukusika iikhalori akunakuhlala kuyindlela ekhuselekileyo.

Nangona kunjalo, kukho izinto ezininzi onokuzenza ukuze uxhase ngokukhuselekileyo ukulahleka kwesisindo ngelixa uncancisa.

1. Yiya kwi-carb esezantsi

Ukunciphisa umyinge wee-carbohydrate ozisebenzisayo kunokukunceda ulahlekelwe isisindo sokukhulelwa ngokukhawuleza. Kodwa qiniseka ukuba uncedisa ngeprotheni eninzi, iziqhamo, kunye nemifuno. Nqwenela ukutya ubuncinci beekhalori ezili-1,800 ngosuku, kwaye usoloko uthetha nogqirha wakho ngaphambi kokuba uqalise ukutya okutsha emva kokubeleka.

2. Zilolonge ngokukhuselekileyo

Nje ukuba ugqirha wakho akucacise ukuba uzilolonge, ngokuthe ngcembe buyela ekusebenzeni. Gxila ekusebenzeni okukhuselekileyo emva kokubeleka njengeyoga kunye nokuhamba nosana lwakho.

Ungaqala ngokusebenza imizuzu engama-20 ukuya kwengama-30 ngosuku. Sebenza ukuya kuthi ga kwimizuzu eli-150 yokuzilolonga ngokulinganayo ngeveki.

Zama ukuncancisa usana lwakho ngaphambi kokuba usebenze ukuze uphephe ukungena.

3. Hlala unkcenkceshelwe

Xa uncancisa, kubalulekile ukuhlala unamanzi. Zama ukusela iikomityi ezili-12 zamanzi (ii-ounces ezingama-96 zamanzi) suku ngalunye.

Amanzi okusela kunye nolwelo olucacileyo luya kunceda umzimba wakho ukhuphe nakuphi na ubunzima bamanzi, nawo. Kwaye ziphephe iziselo ezineswekile ukuba uzama ukunciphisa umzimba, njengoko ezi zilayishwe ngeekhalori ezingenanto.

4. Musa ukutsiba izidlo

Musa ukweqa ukutya ngelixa uncancisa, nokuba uzama ukunciphisa ubunzima. Ukutsiba ukutya kunokucothisa imetabolism yakho kwaye kubangele amandla akho ukuba awe, nto leyo enokwenza kube nzima ngakumbi ukuba usebenze kwaye unakekele umntwana wakho.

Kwaye kunye nokutya iikhalori ezimbalwa ngemini kunokubangela ukuba unciphise ithafa okanye uyeke.

Ukuba awunalo ixesha elininzi lokutya, zama ukutya amashwamshwam amancinci imini yonke.Injongo elungileyo kukuba nokutya okulula okusempilweni, njengesiqwenga sesiqhamo, emva kokondla umntwana wakho ukuze azalise iikhalori ezilahlekileyo.

5. Yitya rhoqo

Ukongeza kokungadli ukutya, ukutya rhoqo kunokunceda ukuxhasa iinjongo zakho zokulahleka kobunzima. Ukutya rhoqo kunokukunceda ube namandla ngakumbi imini yonke.

Cebisa izidlo ezithathu kunye namaqebengwana amabini ngosuku. Nangona uhlala ulambile ngelixa uncancisa, ungadinga ukongeza amancinci, amashwamshwam asempilweni imini yonke.

6. Phumla xa unako

Kunokuba nzima ukufumana ixesha lokuphumla xa sele unomntwana omtsha. Kodwa zama ukulala kangangoko. Inokukunceda umzimba wakho ukuba ubuyele ngokukhawuleza kwaye unokunciphisa umzimba ngokukhawuleza.

Ukulala kubalulekile xa ubuyela ekuzilolongeni. Kungenxa yokuba izihlunu zakho kufuneka ziphumle kwaye ziphinde zilulame emva kokusebenza kwakho.

Ukuba usana lwakho lutya ubusuku bonke, zama ukuthatha ikhefu elifutshane emini xa umntwana wakho elele.

Ufuna nini uncedo

Jonga ugqirha wakho ukuba unomdla wokunciphisa ubunzima bomzimba emva kokubeleka. Banokuvavanya indlela otya ngayo kunye nendlela ophila ngayo, kwaye banike iingcebiso ezisempilweni zokunciphisa umzimba.

Umzekelo, ukuba unengxaki yokunciphisa umzimba, kunokuba kukhuselekile ukunciphisa inani leekhalori ozityayo kwiinyanga ezintandathu emva kokubeleka xa umntwana wakho eqala ukutya okuqinileyo.

Ukuba awonwabanga ngumzimba wakho, ugqirha wakho anganakho ukucebisa umcebisi, ugqirha, okanye ingcali yokulahleka kwesisindo esebenza noomama abasemva kokubeleka.

Yazisa ugqirha wakho ukuba ukhathazekile ukuba ulahlekelwa ngumzimba ngokukhawuleza ngelixa uncancisa (ngaphezulu kweponti enye ukuya kwezimbini ngeveki.) Kuya kufuneka ukongeze ukutya kwakho ngokutya okongeziweyo okanye amashwamshwam imini yonke. Oku kunokukunceda ukugcina ubisi lwakho lubonelela.

Yise kude

Khumbula ukuba kuthathe iinyanga ezilithoba ukufumana ubunzima ngexesha lokukhulelwa, ke yiba nomusa emzimbeni wakho njengoko uqala uhambo lwakho lokulahleka kobunzima. Abanye abantu basetyhini bakufumana kuthatha iinyanga ezintandathu ukuya kwezisi-9 ukubuyela kubunzima babo bokukhulelwa. Kwabanye, kunokuthatha unyaka omnye okanye emibini.

Zama ukungazithelekisi nabanye. Nciphisa umbandela wokuzilolonga ngokuthe ngcembe kwaye ujonge ukutya ukutya okusempilweni ngaphandle kokuthintela iikhalori ezininzi ngelixa uncancisa.