Unyango lokuLawula ukutyeba: Yintoni esebenzayo kunye neNgenayo?

Umxholo

• Ushwankathelo
• Ukutya okusebenzayo
• Ukubala kweekhalori
• Izidlo ezisezantsi zecarb
• Ukutya okusekwe kwizityalo
• Ukuzila ukutya okungapheliyo
• Utshintsho kwindlela yokuphila
• Iinkqubo zokuzilolonga
• Amayeza amiselweyo
• Iinketho zoqhaqho
• Yintoni engenakusebenza
• Yise kude

Ushwankathelo

Ukulawula ukutyeba kubandakanya indibaniselwano yenguqu kwindlela ophila ngayo, ukuguqulwa kokutya, kunye nokwanda komzimba ngexesha. Kunye nokuzibophelela kwindlela yokuphila esempilweni, ugqirha wakho unokucebisa amayeza kagqirha okanye utyando ukukunceda ukunciphisa umzimba.

Isinyathelo sokuqala ekuphatheni ukukhuluphala kukulawula ukulindela kwakho. Utshintsho kwindlela yokuphila esempilweni kuthatha ixesha, umgudu kunye nokuzinikela. Awunakho ukubona iziphumo kwangoko. Uya kuhamba namaxesha apho unganciphisi umzimba nangona usenza yonke into ngokufanelekileyo.

Ukunciphisa umzimba kukufumana impilo, hayi malunga nenani kwisikali. Kunqande ukubeka uxinzelelo kuwe ukuba usete kwaye uzame ukufezekisa ulindelo olungekho ngqiqweni. Cwangcisa iinjongo zakho ngokusekwe kwinto oziva ukhululeke ngayo.

Uya kuba namava othintelo kuhambo lwakho lokwehla kobunzima. Kulungile. Isitshixo sinamathela kwisicwangciso sakho kwaye uqhubeke nohambo lwakho lokulahleka kobunzima. Utshintsho kwindlela yokuphila aluzukwenzeka ngokukhawuleza. Kuthatha ixesha.

Fumanisa ukuba zeziphi izidlo kunye nonyango olusebenzayo kwaye ofanele ukukuphepha.

Ukutya okusebenzayo

Kukho iitoni zezicwangciso zokutya ezijikeleza i-intanethi kunye nezithembiso ezinobunzima bokulahleka kwesisindo ngokukhawuleza. Kwezi zicwangciso zokutya, ezona zisebenza kakuhle zizicwangciso ezinciphisa inani leekhalori ozityayo kwaye kulula ukubambelela ngokuhamba kwexesha.

Eyona ndlela ilula yokutya kukunyusa ukutyiwa kwemifuno, iziqhamo, ukutya okuziinkozo, kunye neeproteni ezibhityileyo, ngelixa uphepha ukutya okuneeswekile kunye nokutya okwenziweyo.

Izicwangciso zokutya, njengalezo zichazwe ngezantsi, zinokusebenza ukuba zenziwe ngokufanelekileyo. Kodwa unokufuna ukwenza uvavanyo kunye nephutha ngaphambi kokuba ufumane elisebenza kakuhle kuwe. Buza ugqirha wakho ukuba ugqithisele kumchazi wezokutya ukuze ancede.

Nazi ezinye izicwangciso zokutya ezibonisiweyo ukuba ziyasebenza.

Ukubala kweekhalori

Ukwehlisa umzimba, kufuneka utye ii-calories ezimbalwa kunezo uzitshisayo. Ke, eyona ndlela ilula yokunciphisa umzimba kukubala inani leekhalori ozityayo.

Iiprogram zokulahlekelwa kwesisindo ezibandakanya ukubalwa kweekhalori zihlala zikhokelela ekulahlekelweni kwesisindo kunaleyo engenayo, ngokutsho kovavanyo olwenziwe ngoontanga luka-2014.

Inyathelo lokuqala kukufumanisa ukuba zingaphi iikhalori ofuna ukuzitya suku ngalunye ukuze unciphise umzimba. Kukho iikhalityhuleyitha ezifumanekayo kwi-intanethi, ezinje ngale, ukukunceda ufumane oku. Faka ubude bakho bangoku, ubunzima, isini, kunye nenqanaba lomsebenzi ukumisela iimfuno zakho zekhalori.

Inyathelo elilandelayo kukugcina inani leekhalori kukutya okutyayo suku ngalunye. Oku kuthatha umzamo omncinci, kodwa zininzi ii -apps kunye neewebhusayithi ezikhoyo ukwenza lula inkqubo.

Ezinye zezona zixhobo zokubala zokubhala ikhalori okanye iiwebhusayithi ziquka:

• Ukomelela kwam Pal
• Yilahle!
• FatSecret

Ngenisa kuhlobo lokutya okutyayo nokuba utye kangakanani. Uhlelo lokusebenza okanye iwebhusayithi iya kwenza konke okunye. Ukuqinisekisa ukuba ubala iikhalori ngokuchanekileyo, unokufuna ukutyala imali kwinqanaba lokutya.

Izidlo ezisezantsi zecarb

Ukutya okune-carbohydrate ephantsi, njengokutya kwe-Atkins, ukutya kwase-South Beach, okanye ukutya kwe-ketogenic ("keto"), kubandakanya ukunciphisa inani leecarbohydrate ozityayo suku ngalunye ngelixa usonyusa inani leeprotheyini.

Ezi ndlela zokutya zihlala zithintela i-carbs ukuya kwi-20 ukuya kwi-50 yeegram ngosuku. Xa usitya ezi carbs zimbalwa, umzimba wakho uqala ukutshintsha amanqatha abe yimixube eyaziwa ngokuba zii-ketone. Umzimba wakho utshintshela ekusebenziseni iitoni njengeyona mithombo yamandla.

Ukutya okune-carb ephantsi kukukhuthaza ukuba utye iiprotein ezininzi, eziye zaboniswa ukuba zitshise iikhalori ezininzi ngexesha lokwetyisa kune-carbs okanye amanqatha kwaye ikunceda uhlale ugcwele ixesha elide.

Olunye uphononongo lubonise ukuba ukutya okune-carb ephantsi njengokutya kwe-Atkins kusebenza ngakumbi ekunciphiseni umzimba kunezinye iintlobo zokutya.

Ukutya okusekwe kwizityalo

Ukutyiwa kwemifuno okanye ukutya okusekwe kwizityalo kugxininisa ekutyeni ukutya okugcweleyo, okufana neziqhamo, imifuno, kunye nokutya okuziinkozo, ngelixa kuthintelwa inyama, ubisi kunye nokutya okucutshungulwayo.

Kwelinye elibandakanya abathathi-nxaxheba abangama-75 ababebhitye kakhulu okanye benokutyeba kakhulu, abo batya ukutya kwe-vegan babone ukuphucuka okukhulu kubunzima bomzimba, ukutyeba kobunzima, kunye neempawu zokumelana ne-insulin.

Ukutya okusekwe kwizityalo kunokunceda ukunciphisa umngcipheko wesifo sentliziyo kunye neminye imiba yezempilo.

Ukuzila ukutya okungapheliyo

Ukuzila ukutya okungapheliyo yindlela yokulawula ikhalori yakho ngokuhamba ngebhayisikile phakathi kwamaxesha okuzila ukutya kunye nokutya. Ukuzila ukutya kwenza ukuba amanqanaba akho e-insulin ehle, ngelixa amanqanaba okukhula kwehormoni enyuka ngokumangalisayo.

Oku kunceda ukuba ulahlekelwe ngamanqatha, ngelixa ugcina izihlunu. Uphononongo olucwangcisiweyo lwe-2018 kunye nohlalutyo lwe-meta lubonisa ukuba olu hlobo lokutya lunokubangela i-4 ukuya kwi-8 yepesenti yokulahleka kwesisindo ngokomndilili.

Kukho iindlela ezahlukeneyo zokuzila ukutya, kubandakanya:

• Ukuzila ukutya kwemihla ngemihla (5: 2 ukutya). Udla ngokwesiqhelo kwiintsuku ezintlanu ngeveki kwaye uthintela ukutya kwakho ikhalori ukuya kwi-500 ukuya kwi-600 yeekhalori kwiintsuku ezimbini ngeveki.
• 16/8 indlela. Ngale ndlela, uthintela ixesha lakho lokutya ukuya kwiiyure ezisibhozo. Umzekelo, ungatya kuphela phakathi kwentsimbi ye-12. kunye nentsimbi yesi-8. Emva koko uzila ukutya iiyure ezili-16 phakathi.
• Yitya-Misa-Yitya. Le ndlela ibandakanya ukuzila ukutya iiyure ezingama-24, kube kanye okanye kabini ngeveki. Umzekelo, awutyi phakathi kwesidlo sangokuhlwa usuku olunye kude kube sisitya ngosuku olulandelayo.

Kungathatha ixesha ukufumana isicwangciso esisebenza ngcono kuwe. Thetha nogqirha wakho okanye isazi sokutya ukuba awuqinisekanga ukuba yeyiphi eyona ilungileyo kuwe.

Utshintsho kwindlela yokuphila

Ukulawula ukutyeba kuya ngaphaya kokutya kwakho. Kuya kufuneka uhlengahlengise indlela ophila ngayo. Kodwa akukho sidingo sokwenza lonke olu tshintsho ngaxeshanye.

Nazi iinguqu ezimbalwa zendlela yokuphila onokongeza kuyo kwindlela yakho yemihla ngemihla ekuhambeni kwexesha:

• gcina ifriji yakho igcwele iziqhamo, imifuno, kunye nokutya okulula
• yandisa ukungenisa kwakho amanzi
• sebenzisa ipleyiti encinci
• yitya kancinci
• ungatyi xa uhleli phambi kweTV
• qiniseka ukuba ulala ngokwaneleyo
• paka kude kude nomnyango wesakhiwo ke kuya kufuneka uhambe kancinci ukungena ngaphakathi
• sebenzisa izinyuko endaweni yelifti
• kuphephe ukutya okukhawulezayo
• yitya ukutya okunesinga eliphezulu
• ukunciphisa amanqanaba oxinzelelo
• ukuphelisa zonke iziselo ezineswekile; ukuba kunzima ukuyeka isoda, tshintshela kwisoda yokutya okanye uzame amanzi ahlwahlwazayo
• qalisa usuku lwakho ngesidlo sakusasa esinempilo, esineproteni eninzi, njengamaqanda endaweni yokutya okuziinkozo okanye iigegel
• xa usitya ngaphandle, cela ibhokisi eya ekhaya uze ubeke isiqingatha sesitya sakho kuyo ukuze uyitye ngosuku olulandelayo
• funda iilebheli zokutya ngononophelo kwaye unike ingqalelo kwinto ethathwa njengobungakanani benkonzo kunye nenani leekhalori kwisevisi nganye

Ukwenza nje okumbalwa kolu tshintsho kunokuba nefuthe elikhulu kubunzima bakho nakwimpilo yonke.

Iinkqubo zokuzilolonga

Ukuzilolonga yeyona nto iphambili ebomini. Ukuzilolonga kuphucula impilo yakho ngokwasemzimbeni nasengqondweni. Inokukunceda ukunciphisa umzimba. Uya kufuna ukujolisa ukudityaniswa kwemithambo yentliziyo kunye noqeqesho lokuxhathisa.

Nge-cardio, jolisa kwimizuzu engama-30 ngosuku kuqala emva koko usebenze ngendlela yakho. Ezinye zeendlela zokufumana umthambo we-cardio zibandakanya:

• ukubaleka
• ukuhamba ngebhayisikile
• ukuhamba ngamandla
• ukunyuka intaba
• ukuqubha
• usebenzisa elliptical

Ukuphulukana nobunzima bemisipha kuqhelekile ngexesha lokutya. Ukulwa nelahleko yemisipha, zama ukuphakamisa iintsimbi okanye ukwenza umthambo ubunzima bomzimba njenge-pushups kunye ne-situps ubuncinci kabini ngeveki.

Amayeza amiselweyo

Buza ugqirha wakho ukuba amayeza kagqirha anokunceda ukunciphisa umzimba. Gcina ukhumbula ukuba la mayeza ayilungelanga wonke umntu. Ezinye zazo zithwala iziphumo ezibi. Kwakhona, kuya kufuneka uhambelane nokutya kunye nokutshintsha komzimba ngaphezulu.

Imizekelo ibandakanya:

• uluhlu lwezinto (Xenical)
• bupropion kunye naltrexone (Contrave)
• iliraglutide (iSaxenda)
• phentermine kunye topiramate (Qsymia)

NgoFebruwari 2020, uLawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA) lwacela ukuba ilahleko yesisindo se-lorcaserin (Belviq) isuswe kwimarike yase-US. Oku kungenxa yenani elonyukayo lezehlo zomhlaza kubantu abathathe iBelviq ngokuthelekiswa ne-placebo. Ukuba umiselwe okanye uthatha iBelviq, yeka ukuthatha ichiza kwaye uthethe nomboneleli wakho wezempilo malunga nezinye iindlela zokulawula ubunzima.

Iinketho zoqhaqho

Utyando lokulahleka kobunzima, oluhlala lubizwa ngokuba luqhaqho lwe-bariatric, kubandakanya ukwenza isisu sakho sibe sincinci.

Ngexesha lotyando, ugqirha wotyando uya kusika ngaphezulu kwesisu sakho kwaye asitywinele esiswini sakho ukuze enze isingxobo esincinci. Le ngxowa inokubamba malunga nokutya. Amathumbu akho amancinci aqhagamshelwe ngqo kwisingxobo.

Utyando lwe-Bariatric alukho kubo bonke abantu kwaye luza neengozi. Kuya kufuneka uhlangane neemfuno ezithile zokufaneleka. Ukuze ufaneleke uqhaqho, kufuneka:

• zibophelele ekudleni okukhethekileyo ngaphambi nasemva kotyando
• unesalathiso somzimba (BMI) ngaphezulu kwama-35.0
• une-BMI ye-30.0 ukuya kuthi ga kwi-35.0, unengxaki enkulu enxulumene nobunzima enje ngohlobo lweswekile yesi-2, kwaye khange akwazi ukugcina ukulahleka kwesisindo ngonyango olungafakwanga utyando

Kubantu abane-BMIs ezingama-30.0 ukuya kuma-35.0, utyando lusebenza kakhulu kwabo baphakathi kweminyaka eli-18 nengama-65 ubudala.

Yintoni engenakusebenza

Nakuphi na ukutya okuthembisa "ukulungisa ngokukhawuleza" kwixesha elifutshane elinokwenzeka akuyi kuba yile nto uyifunayo ukulawula ukutyeba. Ngapha koko, ezi ntlobo zokutya zinokwenza izinto zibe mandundu.

Gwema izicwangciso zokutya ezinqande kakhulu ezinje:

• ukutya okungamanzi
• Izidlo "zedetox"
• "Uyacoca"
• ukutya okuthandwayo okuvumela kuphela ukuba utye nje iintlobo ezimbalwa zokutya yonke imihla, njengokutya kwesuphu yeklabishi okanye ukutya kweediliya

Yise kude

Ukutyeba kakhulu sisifo esimbaxa. Indlela efanelekileyo yokunyanga ukukhuluphala kukudibana nokutya, ukusebenza komzimba kunye notshintsho kwindlela ophila ngayo. Ugqirha wakho unokucebisa amayeza kagqirha okanye utyando.

Ukulawula ukutyeba kakhulu kukuphucula impilo yakho iphela, hayi malunga nokulahla ubunzima bomzimba.

Isitshixo ekupheliseni ukunciphisa umzimba kukuhambelana. Okona kutya kukufaneleyo yile unokuncamathela kuyo ixesha elide.