Eyona ndlela yanelisayo yokunciphisa umzimba

Umxholo

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Ukutshintsha indlela otya ngayo kunye nokuzilolonga ukuphalaza iipawundi kunokuba yinkqubo enzima kwaye icothe. Kuyakhathaza ukungaboni iziphumo xa uye weqa kwi-ayisikrimu oyithandayo kunye ne-snacks yasemva kwemini. Ngokutsho kophando olutsha olukhutshwe kwinyanga ephelileyo, abantu baseMelika abatyebe ngokugqithiseleyo nabatyebileyo abaye bazama ukunciphisa umzimba babika ulwaneliseko olukhulu ukusuka kotyando lokuncipha kobunzima kunye namayeza okuphulukana nobunzima kunomnye uhlengahlengiso oluzilawulayo lwendlela yokuphila.

Gcina ukhumbula ukuba olu phononongo luxhaswe ngemali ngu-Eisai, inkampani yamachiza axuba amayeza ethengisa iBelviq, ichiza elimiselweyo lokunciphisa ubunzima. UJason Wang, Ph.D., umphenyi oyintloko osuka e-Eisai, wakhawuleza wagqiba kwelokuba "oku kufumanisa kunokuthetha ukuba ukutya kunye nokuzilolonga kuphela akusebenzi kubantu abaninzi."

Nasi isizathu sokuba singavumelani noko: Abantu batsaleleka kuqhaqho kunye namayeza okutya kuba anika iziphumo ezikhawulezayo nezibonakalayo. URachel Berman, ugqirha wezidlo obhalisiweyo kunye nomphathi wezempilo malunga ne-About.com, uxela ukuba ngaphezulu kwesiqingatha sabathathi-nxaxheba kolu phononongo (iipesenti ezingama-58.4 ukuba zichanekile) abatyebe kakhulu bebengathathi manyathelo okunciphisa umzimba ngexesha uphando. "Mhlawumbi kungenxa yokuba ngumsebenzi omningi wokuhlaziya ukutya kwakho kwaye uhambe. Ukuba bekulula, wonke umntu uya kuyenza."

UBerman ulumkisa ngelithi utyando lokunciphisa umzimba lunokuba yingozi yokwenene kwabo bangazimiselanga ukwenza utshintsho lwasemva kwe-op. "Ukungahoyi izikhokelo zokutya emva koqhaqho kunokubangela ukusilela kwizakhamzimba ezibalulekileyo ezifana ne-iron okanye i-calcium. Ukongeza, utyando kunye nemigqaliselo yolutsha iya isiba yinto exhaphakileyo, ephikisanayo nempumelelo yexesha elide kunye neengxaki ezinokubakho azikho ngokupheleleyo eyaziwayo."

Ucebisa ukuba utyando lokulahleka kwesisindo kufanelekile ukuba uthathele ingqalelo ukuba ungaphezulu kwe-18, utshintsho kwindlela yokuphila kuphela alunikisi ziphumo, kwaye une-BMI engaphezulu kwama-40 (okanye ngaphezulu kwama-35 ecaleni kwempilo enxulumene nobunzima). Isitshixo apha: Uzamile kwaye wazama kwakhona ngeendlela ezizilawulayo njengokutya kunye nokuzilolonga, kwaye impilo yakho isekwinqanaba eliphezulu lomngcipheko.

"Konke oku kuthethwayo-kwaye oku kungamangalisa-ndiyayixabisa into yokuba abantu bakhuthazwe ziziphumo ezikhawulezayo, yiyo loo nto ndingaphikisani nesicwangciso sokutya esisezantsi sekhalori sokunciphisa ukuthoba ubunzima."

Isincomo sakhe siyindlela enhle yokubona iziphumo ngokukhawuleza ngaphandle kokungagqibeki utyando okanye iipilisi: Dibana ne-dietitian kuqala ukuqinisekisa ukuba ukutya kwakho kunika izondlo ozifunayo kwaye isicwangciso sizinzileyo. Nazi iingcebiso zakhe ezintlanu zokuphucula ukulahleka kwesisindo ngendlela esempilweni, yendalo:

1. Gcina uluhlu lwezinto ozikhethayo. Bhala phantsi ukuba utya ntoni kwaye nini. Ukukhumbula kunamandla.

2. Lawula ukutya ngokweemvakalelo. Zibuze: "Ngaba ndilambile ngokwenene? ​​Okanye ngaba nditya isizathu esinje ngoxinzelelo okanye umsindo?" Funda indlela yokutshintsha indlela yokuziphatha yokutya ngokweemvakalelo kunye neminye imisebenzi efana nokuhamba okanye ukuhlamba eshushu.

3. Ungaphezulu kwenani kwisikali. Ungalivumeli elo nani ukuba lilawule ubomi bakho! Endaweni yoko, qhubeka usenza into elandelayo enempilo, inyathelo elinye ngexesha. Landa umkhondo wenkqubela phambili kwinqanaba lamandla akho, umgangatho wokulala, ukulingana kwempahla yakho, indlela oziva ngayo, inqanaba loxinzelelo, kunye neemvakalelo. Ubunzima bokulinganisa yindlela enye encinci yokulinganisa impumelelo kunye neziphumo.

4. Yenze ibe mnandi! Gcina uhambo lwakho lulonwabele ngokwenza abahlobo bakho babandakanyeke ekuzameni iklasi entsha yokuzilolonga kunye, ukuvavanya iiresiphi ezivela kwincwadi yokupheka esempilweni, okanye ukukhulisa igadi kunye. Fumana imithambo, ukhetho lokutya, kunye nabantu abenza indlela yakho yokuphila ibe mnandi kangangokuba awukwazi ukuyigcina.

5. Ukusasaza uthando. Yiba ngumzekelo kwabanye. Ekugqibeleni, uyayitshintshela imikhwa yakho, kodwa inokukukhuthaza kakhulu ukukhonza njengenkuthazo kubantwana bakho, usapho lwakho kunye nabahlobo.

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