Iingcebiso ezili-16 ezisebenzayo zokuLulahla ubunzima bomntwana emva kokukhulelwa

Umxholo

• Buyintoni ‘ubunzima bomntwana?’
• Iingcebiso zokunceda ukunciphisa ubunzima bomntwana
• 1. Gcina usukelo lwakho lusengqiqweni
• 2. Musa ukuphazamisa ukutya
• 3. Ukuncanciswa xa unako
• 4. Ukubeka iliso kwindlela otya ngayo ikhalori
• 5. Yitya ukutya okuphezulu kwifayibha
• 6. Gcina isitokhwe kwiiproteni ezisempilweni
• 7. Gcina ukutya okulula okusempilweni kukulungele
• 8. Gwema iswekile kunye ne-carbs ecocekileyo
• 9. Kuphephe ukutya okwenziwe kakhulu
• 10. Kulumkele ukusela utywala
• 11. Fumana ukuhamba
• 12. Musa ukumelana naloo qeqesho lokuchasana
• 13. Sela amanzi aneleyo
• 14. Lala ngokwaneleyo
• 15. Funa inkxaso
• Cela uncedo
• Umgca wezantsi
• Iingcebiso zokuthatha ngokukhawuleza

Isitokhwe

Ukuba kukho nantoni na esiyaziyo, kukuba ukufezekisa ubunzima obunempilo emva komntwana kunokuba ngumzabalazo. Inokuba luxinzelelo ekunyamekeleni usana olusandul 'ukuzalwa, ukulungelelanisa nendlela yesiqhelo, kunye nokufumana kwakhona ekubelekeni. Yi okuninzi.

Nangona kunjalo, kubalulekile ukubuyela kubunzima obusempilweni emva kokubeleka, ngakumbi ukuba ucwangcisa ukukhulelwa kwakhona kwixesha elizayo.

Siza kuhamba ngeendlela ezifanelekileyo zokukunceda ufezekise ubunzima obunempilo emva kokubeleka ukuze uthathe ubuzali ngepep kwinyathelo lakho.

Buyintoni ‘ubunzima bomntwana?’

Nantsi imvelaphi malunga nokuba yintoni "ubunzima bomntwana", kutheni kusenzeka ngexesha lokukhulelwa, kwaye kutheni kungazukufuneka emva kokuba umntwana enze ukubonakala kwakhe emhlabeni.

Amaziko oLawulo lweNtsholongwane kunye noThintelo (CDC) acebisa ukuba abasetyhini abakwinqanaba lobunzima obunempilo abaphethe inzuzo yomntwana omnye ngexesha lokukhulelwa.

Ukucetyiswa kokufumana ubunzima kubantu abalindelweyo abanesisindo esiphantsi, ukutyeba kakhulu, okanye ukuphatha abantwana abaninzi kwahlukile. Jonga iikhaltyuleyitha ezisebenzisanayo kwiZiko laMayeza / kwiZiko leSizwe ukumisela ukutyeba kwakho okucetyiswayo.

Ababoneleli bakho bezempilo banokuba nengcebiso eyahlukileyo esekwe kwiimfuno zakho.

Ngokophando olupapashwe kule, ukukhulelwa kwesisindo sokukhulelwa kubandakanya:

• umntwana
• Umkhaya
• Amniotic fluid
• izicubu zamabele
• igazi
• ukwandiswa kwesibeleko
• iivenkile ezongezelelweyo zamafutha

Amafutha ongezelelweyo asebenza njengendawo yokugcina amandla okuzala kunye nokuncancisa. Nangona kunjalo, ukutyeba kakhulu kunokubangela ukutyeba kakhulu. Le yinto abantu ngokubanzi ekubhekiswa kuyo "njengobunzima bomntwana," kwaye kuqhelekile.

Phantse isiqingatha sabo bonke abasetyhini abakhulelweyo bafumana ngaphezulu kwenani elicetyiswayo lobunzima ngexesha lokukhulelwa, ngokwe.

Iziphumo zokugcina ezinye zesisindo esongezelelweyo emva kokukhulelwa kubandakanya:

• ukwanda komngcipheko wokutyeba kakhulu
• kwandisa umngcipheko wesifo seswekile kunye nesifo sentliziyo
• umngcipheko omkhulu weengxaki ngexesha lokukhulelwa
• umngcipheko ophezulu wezempilo kwabasetyhini abanesifo seswekile

Olu luhlu lulandelayo lubonelela ngeengcebiso ezisekwe kubungqina ukukunceda ukuba ulahlekelwe ziiponti ezingaphezulu.

Iingcebiso zokunceda ukunciphisa ubunzima bomntwana

1. Gcina usukelo lwakho lusengqiqweni

Ngaphandle kwamaphephancwadi kunye nabantu abadumileyo onokuthi ukholelwe, ukunciphisa umzimba emva kokukhulelwa kuthatha ixesha.

Kwisifundo esinye sango-2015, iipesenti ezingama-75 zabafazi zazinzima kunyaka omnye emva kokubeleka kunangaphambili ngaphambi kokukhulelwa. Kula mabhinqa, iipesenti ezingama-47 ubuncinci zazingama-10 eepawundi ezisindayo kunyaka-1, kwaye iipesenti ezingama-25 zazigcine ngaphezulu kweeponti ezingama-20.

Kuxhomekeka kubungakanani bobunzima obufumene ngexesha lokukhulelwa, kusengqiqweni ukulindela ukuba kwisithuba seminyaka emi-1 ukuya kwezi-2 unokulahla malunga neekhilogram ezili-4.5. Ukuba ufumene ubunzima obuninzi, unokufumana ukuba uphela iipounds ezimbalwa ezinzima kunokuba ukhulelwe kwangaphambili.

Ewe, ngesicwangciso sokutya esifanelekileyo kunye nokuzilolonga, kuya kufuneka ukwazi ukufezekisa naliphi na inqanaba lokuncipha lokunciphisa umzimba athe ugqirha wakho wakunika oobhontsi.

2. Musa ukuphazamisa ukutya

Ukutya okutyibilikayo zizidlo ezisezantsi kakhulu zekhalori ezijolise ekwenzeni ukuba ulahlekelwe sisixa esikhulu sobunzima kwelona xesha lifutshane linokwenzeka.

Emva kokubeleka umntwana, umzimba wakho ufuna isondlo esifanelekileyo ukuze uphilise kwaye uphinde uchache. Ukongeza, ukuba uncancisa, uyafuna Kaninzi iikhalori kunesiqhelo, ngokwe.

Ukutya okuncinci kweekhalori kunokwenzeka ukuba kungabikho izondlo ezibalulekileyo kwaye kuya kukushiya uziva udiniwe. Oku kuchasene nento oyifunayo xa unakekela usana olusandul 'ukuzalwa, kwaye xa kunokwenzeka ukuba ulala-ungalali.

Ukuthatha ukuba ubunzima bakho okwangoku buzinzile, ukunciphisa ikhalori yakho ethatha malunga neekhalori ezingama-500 ngosuku kuya kukhuthaza ukunciphisa umzimba okukhuselekileyo malunga neekhilogram ezi-1.1 (0.5 kg) ngeveki. Eli nani lokulahleka kwesisindo lithathwa ngokuba likhuselekile kubafazi abancancisayo, ngokwe-Akhademi yeZondlo kunye neDietetics.

Umzekelo, umfazi otya ii-calories ezingama-2 000 ngosuku unokutya iikhalori ezimbalwa ezingama-300 aze atshise ii-calories ezingama-200 ngokuzivocavoca, okwenza ukunciphisa iikhalori ezingama-500 ngokupheleleyo.

3. Ukuncanciswa xa unako

I, iAmerican Academy of Pediatrics (AAP), kunye neCDC zonke zicebisa ukuncancisa. Ukuncancisa usana lwakho kwiinyanga ezintandathu zokuqala zobomi (okanye ixesha elide) kunezibonelelo ezininzi kuwe nakumntwana wakho:

• Ukubonelela ngesondlo: Ubisi lwebele luqulathe zonke izondlo umntwana azidingayo ukuze akhule kwaye aphumelele kwiinyanga ezintandathu zokuqala zobomi, ngokuka.
• Ixhasa amajoni omzimba omntwana: Ubisi lwebele olunceda umntwana wakho ukuba alwe neentsholongwane kunye neentsholongwane.
• Yehlisa umngcipheko wesifo kwiintsana: Iintsana ezisancancisayo zinomngcipheko ophantsi wesifuba, ukutyeba kakhulu, uhlobo lweswekile 1, isifo sokuphefumla, usulelo lwendlebe, isifo sokufa kweentsana ngesiquphe (SIDS), kunye nosulelo lwesisu.
• Inciphisa umngcipheko kamama wesifo: Abantu abancancisayo banexinzelelo lwegazi oluphezulu, uhlobo lwesibini lweswekile, umhlaza webele, kunye nomhlaza we-ovari.

Ukongeza, uphando lubonakalisile ukuba ukuncancisa kunokuxhasa ukulahleka kwesisindo sasemva kokubeleka.

Nangona kunjalo, kwiinyanga ezintathu zokuqala zokuncancisa, awunakuphulukana nobunzima okanye nokuba uzuze ubunzima. Oku kungenxa yokwanda kweekhalori kunye nokutya, kunye nokunciphisa ukusebenza komzimba ngexesha lokuncancisa.

4. Ukubeka iliso kwindlela otya ngayo ikhalori

Siyazi, ukubalwa kweekhalori akuyiyo wonke umntu. Kodwa ukuba ufumanisa ukuba ukutya ngokungathandekiyo kubonakala kungasebenzi, ukubeka esweni iikhalori kunokukunceda ukuba wazi ukuba utya kangakanani kwaye nokuba yeyiphi na indawo enengxaki kwisicwangciso sakho sokutya.

Inokukunceda ukuba uqinisekise ukuba ufumana iikhalori ezaneleyo zokubonelela ngamandla kunye nesondlo osifunayo.

Unokwenza oku ngo:

• ukugcina idayari yokutya
• ukuthatha imifanekiso yokutya kwakho njengesikhumbuzo sento oyityileyo
• ukuzama usetyenziso lokulandela umkhondo wekhalori
• Ukwabelana ngokutya ikhalori yakho yemihla ngemihla kunye nomhlobo obeka iliso kwiikhalori zokuphendula

Sebenzisa ezi ndlela kunokukunceda ukunciphisa ubungakanani besabelo sakho kwaye ukhethe ukutya okusempilweni, okunceda ukunciphisa umzimba.

5. Yitya ukutya okuphezulu kwifayibha

Lixesha lokuba ufumane ezo ngqolowa ziphilileyo kunye nemifuno kuluhlu lwakho lokuthenga. Ukutya ukutya okuphezulu kwifayibha kubonisiwe ukunceda ukunciphisa umzimba.

Umzekelo, abantu abangama-345 bafumanise ukuba ukonyuka kwe-4 gram yefayibha ngaphezulu kwento abathathi-nxaxheba abayityileyo phambi kophononongo kukhokelele kumndilili wokwehla kobunzima obuyi-3 1/4 yeepawundi ngaphezulu kweenyanga ezi-6.

Ukutya okunesinyibilikisi esinyibilikayo (ezinje ngezi!) Kunokukunceda uzive ugcwele ixesha elide ngokunciphisa ukutya kunye nokunciphisa amanqanaba e-hormone yendlala, ngokokuvavanywa kweklinikhi ngo-2015.

Ezi ziphumo ekucoleni kokutya zinokunceda ukunciphisa ikhalori, nangona iziphumo zezifundo zizonke zixubekile.

6. Gcina isitokhwe kwiiproteni ezisempilweni

Ukubandakanya iproteni ekudleni kwakho kunokunyusa imetabolism, kunciphise ukutya, kwaye kunciphise ukutya, ngokutsho kophando olupapashwe kwiAmerican Journal of Clinical Nutrition.

Izifundo zibonisa ukuba iprotein inefuthe elikhulu kwi "thermic" kunezinye izakha mzimba. Oko kuthetha ukuba umzimba usebenzisa amandla amaninzi ukuwetyisa kunezinye iintlobo zokutya, nto leyo ekhokelela ekubeni iikhalori ezininzi zitshiswe.

ikwabonisa ukuba iprotein iyakwazi ukucinezela ukutya ngokunyusa i-hormone ye-GLP kunye ne-GLP-1, kunye nokunciphisa i-hormone ye-ghrelin yendlala. Amahormoni amancinci alambileyo athetha ukuhonjiswa kancinci!

Imithombo yeprotheyini esempilweni ibandakanya:

• inyama ezibhityileyo
• amaqanda
• intlanzi ye-mercury ephantsi
• iimbotyi
• amandongomane nembewu
• yobisi

Jonga la maqebengwana eeprotein ephezulu yokutya okulula ukuze uhambe nako.

7. Gcina ukutya okulula okusempilweni kukulungele

Ukutya okukujikelezileyo kunokuba nefuthe elikhulu kwinto oyityayo. Kwaye xa ukhangela i-pantry yento oyifunayo, enye indlela esempilweni litikiti nje.

Ngokugcina amashwamshwam asempilweni, unokuqinisekisa ukuba unento ekufuphi xa kufikwa yimood. Nazi ezinye zokugcina:

• Sika imifuno kunye nehummus
• amandongomane adityanisiweyo kunye neziqhamo ezomisiweyo
• Iyogathi yamaGrike kunye negranola eyenziwe ekhaya
• Iipopcorn ezinomoya
• itshizi yomtya
• Amantongomane aqholiweyo
• amashwamshwam olwandle

Uphando lubonisa ukuba ukugcina iziqhamo ngaphandle kwikhawuntara kunxulunyaniswa nesalathiso sobunzima bomzimba esisezantsi (BMI).

Kwangokunjalo, uphononongo lokuthelekisa lubonise ukuba ukutya okungenampilo kwikhawuntara kunxulunyaniswa nobunzima obandayo. Ingcebiso yepro: Gcina ukutya okugqityiweyo kunye neelekese ngaphandle ekhitshini, okanye nangcono, ngaphandle kwendlu.

Siyazithanda ezi zimvo zokutya okukutya okuseofisini, kwi-pantry, okanye naphi na apho uya khona.

8. Gwema iswekile kunye ne-carbs ecocekileyo

Nangona zinokuhenda, iswekile kunye neecarbs ezisulungekileyo ziphezulu kwiikhalori kwaye zihlala ziphantsi kwizakhamzimba. Kwaye kukho iindlela ezizezempilo nezinencasa.

Uphando ludibanisa ukutya okuphezulu kweswekile kunye ne-carbs ehlaziyiweyo kunye nokunyuka kobunzima, isifo seswekile, isifo sentliziyo, eminye imihlaza kunye nokuhla kwengqondo.

Imithombo eqhelekileyo yeswekile eyongeziweyo ibandakanya:

• iziselo ezineswekile
• incindi yeziqhamo
• naluphi na uhlobo lweswekile esulungekisiweyo
• umgubo omhlophe
• iswiti esasazekayo
• amaqebengwana
• iibhiskithi
• amaqebengwana

Xa ukhetha ukutya kwivenkile yokutya, funda iilebheli zokutya. Ukuba iswekile yenye yezinto zokuqala ezikuluhlu, loo mveliso kungcono ukuyiphepha.

Kulula ukunciphisa iswekile oyityayo ngokuphepha ukutya okwenziweyo kwaye unamathele kukutya okugcweleyo okunje ngemifuno, iimbotyi, iziqhamo, inyama, intlanzi, amaqanda, amandongomane, kunye neyogathi.

Nayi eminye imizekelo yezimvo zesidlo sakusasa esisezantsi ukuze ivili lakho lijike.

9. Kuphephe ukutya okwenziwe kakhulu

Ukuba uthabathe inqaku ukuza kuthi ga ngoku, uninzi lwezi ngcebiso lwenziwa lulula kakhulu xa usitya ukutya okungagqitywanga. Zihlala zigcwele iiprotein, ifayibha, kunye neswekile encinci.

Ukutya okwenziweyo, kwelinye icala, kuhlala kuneswekile eninzi, amafutha angenampilo, ityuwa, kunye neekhalori, zonke ezinokuthi zichasane nemizamo yakho yokunciphisa umzimba, ngokwe.

Oku kutya kubandakanya:

• ukutya okukhawulezayo
• ukutya okulungiselelwe kwangaphambili
• iichips
• cookies kunye nezinto ezibhakiweyo
• ilekese
• ukutya okulungeleyo
• Umxube webhokisi
• zitshizi zenziwe
• Isiriyeli ezineswekile

Kwaye kunxulumana nokusetyenziswa kokutya okucwangcisiweyo kunye nokuziphatha okungaphaya kokutya.

Ngelishwa, oku kutya kuyinxalenye enkulu yokutya kwabantu abaninzi, ngokophando olupapashwe kwiAmerican Journal of Clinical Nutrition.

Ungalinciphisa inani lokutya okucwangcisiweyo okutyayo ngokukufaka endaweni yokutya okutsha, okupheleleyo, okunesondlo.

10. Kulumkele ukusela utywala

Uphando lubonakalisile ukuba inani elincinci lotywala, njengeglasi yewayini ebomvu, linazo izibonelelo zempilo.

Nangona kunjalo, xa kuziwa ekunciphiseni ubunzima, utywala bubonelela ngeekhalori ezingaphezulu ngaphandle kwendlela yesondlo.

Ukongeza, utywala bunokunxulumana nokuzuza ubunzima kwaye kunokukhokelela ekubeni amanqatha amaninzi agcinwe kumalungu omzimba, okwaziwa ngokuba ngamanqatha esisu.

Ngokophando, akukho nqanaba likhuselekileyo lotywala elaziwayo kwiintsana. Icebisa ukuba eyona ndlela ikhuselekileyo kwiintsana kukuba oomama abancancisayo bangaseli kwaphela.

Xa ukwimeko yokubhiyozela, singacebisa into eneswekile ephantsi kunye nokubhabha njengamanzi aqhwethayo angenancasa.

11. Fumana ukuhamba

Ukuhambisa umzimba wakho kuneetoni ngezibonelelo ngokubanzi, kodwa ngakumbi kunokuhlawula ngaphezulu ukunciphisa umzimba. I-Cardio, njengokuhamba, ukubaleka, ukubaleka, ukuhamba ngebhayisikile, kunye noqeqesho lokuphumla, kunceda utshise iikhalori kwaye unezibonelelo ezininzi zempilo.

Ngokwe, umthambo uphucula impilo yentliziyo, unciphisa umngcipheko kunye nokuba qatha kwesifo seswekile, kwaye unokunciphisa umngcipheko weentlobo ezahlukeneyo zomhlaza.

Nangona ukuzilolonga kukodwa kunokungakunciphisi umzimba, uhlalutyo lwezifundo ezisibhozo lubonise ukuba ukuzilolonga kuya kukunceda ukuba ukudibanisa nesondlo esifanelekileyo.

Umzekelo, uhlalutyo lubonise ukuba abantu abadibanisa ukutya kunye nokuzilolonga balahle i-avareji yeepawundi ezi-3.7 (i-1.72 kg) ngaphezulu kwabo batya nje.

Oku kubonisa ukuba umthambo we-aerobic ubaluleke ngakumbi ekulahlekelweni ngamafutha kunye nakwimpilo yentliziyo. Ke nokuhamba nje inyathelo elilungileyo ekuphuculeni ubunzima bakho kunye nempilo.

Emva kokuziswa, indawo yakho yesisu kunye nesisu ifuna ixesha lokuphilisa, ngakumbi ukuba ubusele uhanjisiwe.

Kude kube nini emva kokubeleka ungaqala ngokuzilolonga ukwenza imithambo kuxhomekeke kwindlela yokuhambisa, nokuba bekukho naziphi na iingxaki, ulunge kangakanani ngaphambi nangexesha lokukhulelwa, kunye nendlela oziva ngayo ngokubanzi. Umsebenzi wakho wokhathalelo lwempilo uya kukunceda uthathe isigqibo malunga nexesha lakho.

Emva kokuba ukhathalelo lwempilo yakho ikunika inkqubela phambili yokuzivocavoca, icebisa ukuba abantu abasemva kokubeleka benze ubuncinci imizuzu eyi-150 yokuqina komzimba, njengokuhamba ngokukhawuleza, ukusasazeka kuyo yonke iveki.

Emva kokuba uqale uye phambili, fumana umsebenzi owonwabileyo kwaye unokuqhubeka ixesha elide emva kokuba ufikelele kubunzima obunempilo.

12. Musa ukumelana naloo qeqesho lokuchasana

Ukuxhathisa uqeqesho njengokuphakamisa ubunzima kuya kukunceda ukuba unciphise umzimba kwaye ugcine ubunzima bemisipha.

Uphando lubonakalisile ukuba indibaniselwano yokutya kunye noqeqesho lokuxhathisa ifunyenwe iyeyona ndlela isebenzayo yokunciphisa ubunzima kunye nokuphucula impilo yentliziyo.

Ukufumana ixesha lokuzilolonga nosana kunokuba nzima, kodwa kukho iindawo zokuzilolonga ezibonelela ngeeklasi zoomama neentsana (ngobuqu nakwi-intanethi!), Kunye neevidiyo zeYouTube kunye neeapps ezinokukunceda.

Ukuzivocavoca umzimba ngokulula emzimbeni kusimahla kwaye kunokuguqulwa kwinqanaba lakho lesakhono.

13. Sela amanzi aneleyo

Hlalani ninyibilikisiwe, zihlobo. Ukusela amanzi aneleyo kubalulekile kuye nakubani na ozama ukunciphisa umzimba. Amanqaku athi ukukhetha amanzi ngaphezulu kwesiselo esinencasa esine-20-ounce kungakongela ii-calories ezingama-240.

Ngokutsho kwesifundo se-2016, amanzi okusela anokunyusa ukuziva kwakho kwaye ukhuthaze imetabolism yakho, ekhokelela ekwehliseni ubunzima.

Nangona kunjalo, asingabo bonke abaphandi abavumayo. Olunye uphononongo lubonisa ukuba akukho lungelelwaniso luqinisekileyo phakathi kokusetyenziswa kwamanzi kunye nokwehla kobunzima.

Nangona kunjalo, kubafazi abancancisayo, akukho mathandabuzo okuba ukuhlala hydrated kubalulekile ukubuyisela ulwelo olulahlekileyo ngemveliso yobisi.

Ingcebiso eqhelekileyo evela kwabasemagunyeni kwezempilo kukusela iiglasi ezisibhozo ze-8-ounce, ezifikelela kwisiqingatha segaloni, okanye malunga neelitha ezi-2. Oku kulula ukukhunjulwa njengo "8 × 8 umthetho."

Umgaqo we-8 × 8 yinjongo elungileyo enokukunceda ekunciphiseni ubunzima kunye nokugcina u-hydrated. Nangona kunjalo, abasetyhini abancancisayo okanye abenza umthambo ngamandla banokufuna ngaphezulu.

Amanzi acwengileyo angcono, kodwa amanzi aqhwethayo angenagwele kanye emva kwexesha anokongeza ezinye iindidi.

14. Lala ngokwaneleyo

Sele uyazi ukuba le inzima. Lowo umncinci ufuna wena ubusuku nemini. Kodwa ukwenza nantoni na ukuze ulale ngokwaneleyo kuya kukunceda.

Ukungabikho kokulala kunokuchaphazela kakubi ubunzima bakho. Omnye wabonisa ukuba ukunqongophala kokulala kunxulumene nokugcina ubunzima ngakumbi emva kokukhulelwa.

Lo mbutho unokuba yinyani nakubantu abadala ngokubanzi. Uphengululo lwezifundo ezili-11 lufumene unxibelelwano olubalulekileyo phakathi kwexabiso elifutshane lokulala nokutyeba kakhulu.

Koomama abatsha, ukulala ngokwaneleyo kunokuba ngumceli mngeni. Iindlela ezinokunceda ukubandakanya ukufuna uncedo kusapho kunye nabahlobo kunye nokunciphisa ukutya kwakho i-caffeine

Ungalibali: Impilo yakho ibaluleke kakhulu njengempilo yosana, ke cela uncedo lokufumana ubuthongo obufunayo.

15. Funa inkxaso

Ukwehla kwesisindo esisekwe kwiqela kunokuba luncedo kwabanye abantu. A ibonakalisile ukuba abantu ababandakanyeka ekulahlekeni kwesisindo esisekwe kwiqela bathambekele ekulahlekeni ngaphezulu, okanye ubuncinci kakhulu, ubunzima njengabo baphulukana nobunzima bodwa.

Omabini la maqela amaqela okulahleka kobunzima ebusweni kunye noluntu kwi-Intanethi lunokuba luncedo.

Nangona kunjalo, olunye uphononongo lophando olubandakanya abantu abayi-16,000 bafumanisa ukuba ukulahleka kwesisindo seqela akunampembelelo ibalulekileyo xa kuthelekiswa nolunye ungenelelo lokwehla kobunzima.

Ukufumana indlela ehambelana nendlela ophila ngayo kunye nezinto ozikhethayo yeyona ndlela ilungileyo. Nazi ezinye zeendlela zokufumana abantu bakho.

Cela uncedo

Ukuba ngumzali omtsha kunokuba yindima eyoyikisayo kunye nomsebenzi omninzi. Ukungalali ngokwaneleyo kunye noxinzelelo kunokuba nzima, kwaye umntu om-1 kwabali-9 koomama abatsha uxinzelelo lwasemva kokubeleka.

Ngelixa ukufezekisa ubunzima obunempilo emva kokukhulelwa kubalulekile, akufuneki kongeze uxinzelelo olungafanelekanga kunye noxinzelelo. Ukwenza utshintsho oluncinci onokulugcina ixesha elide uyinto ephambili.

Ukuba uziva udandathekile okanye uxhalabile, okanye usokola nje ukumelana noko, musa ukoyika ukufikelela kuncedo. Cela abahlobo kunye nosapho ukuba bakuncede ekhaya, ukulungiselela ukutya, okanye ukukhathalela umntwana iiyure ezimbalwa ukukuvumela ukuba uphumle okanye wenze imithambo.

Ukuba ufuna uncedo olungaphezulu, ugqirha wakho, ugqirha otya ukutya, umongikazi wosapho, okanye ugqirha wengqondo unokukunika inkxaso. Kananjalo jonga iNombolo yoNcedo yaNgasemva kokubeleka: 800-944-4773.

Umgca wezantsi

Ukuthwala ubunzima obongezelelweyo emva kokukhulelwa kuqhelekile kwaye akukho nto unokuzihlalela ngayo. Umzimba wakho wenze into emangalisayo.

Kodwa ukubuyela kumgangatho wobunzima obunempilo kuluncedo kwimpilo yakho nakuphi na ukukhulelwa okuzayo ngenxa yoko kufanelekile ukusebenza kuyo.

Ukuba sempilweni kuya kukuvumela ukonwabela ixesha nosana lwakho kwaye ufumane okona kulungileyo ngokuba ngumzali omtsha.

Eyona ndlela ibalaseleyo nefanelekileyo yokunciphisa umzimba kukutya okusempilweni, ukuncancisa, kunye nokuzilolonga. Thetha neqela lakho lokhathalelo lwempilo malunga neengcebiso, ingcebiso kunye nenkxaso.

Iingcebiso zokuthatha ngokukhawuleza

• Ukulahleka kobunzima emva kokukhulelwa kungathatha ixesha, kwaye ngekhe ubuyele kubunzima bakho bangaphambi kokuza komntwana okanye ubunzima obusempilweni kwangoko.
• Izidlo ezisezantsi zekhalori azikhuthazwa, ngakumbi kubantu abancancisayo. Nangona kunjalo, ukunciphisa ukutya kwakho malunga ne-500 yeekhalori ngemini kukhuselekile ngokubanzi kwaye kuya kukunceda ulahle malunga ne-1 yeephawundi (i-0.5 kg) ngeveki.
• Ukuncancisa kunenzuzo ezininzi kumama nomntwana. Inokwenza ukulahleka kwesisindo kube nzima ngakumbi kwiinyanga ezintathu zokuqala emva kokubeleka, kodwa kunokukunceda ukuba unciphise umzimba kamva.
• Ukubala iikhalori ngesandla okanye ngeapp kunokukunceda ugcine umkhondo wento oyityayo kunye nokuxhasa ukunciphisa umzimba.
• Ifayibha enanyibilikayo inokunceda ekunciphiseni umzimba ngokunyusa iimvakalelo zokugcwala kunye nokulawula iihormone zokutya.
• Iiproteni zixhasa ukulahleka kobunzima ngokwandisa imetabolism yakho, ukonyusa iimvakalelo zokugcwala, kunye nokunciphisa ukutya.
• Gcina ukutya okusempilweni okufana neziqhamo, imifuno, amandongomane, neyogathi ekhaya kwaye zifikeleleka ngokulula. Gcina ukutya okungenampilo ngaphandle kwamehlo okanye ungakugcini endlwini kwaphela.
• Ukutya okucutshungulwayo kuphezulu kwiishukela ezongeziweyo, amafutha, ityuwa, kunye neekhalori, kwaye ayilunganga kwimpilo yakho. Faka endaweni yokutya okutsha okutsha.
• Gwema utywala ukuba uzama ukunciphisa umzimba. Ukongeza, utywala obuselayo bunokudluliselwa kusana lwakho ngexesha lokuncancisa.
• Ukuzivocavoca nge-Aerobic kunezibonelelo ezininzi ezibalulekileyo zempilo. Ukuzivocavoca - nakweliphi na inqanaba lokuqina- kudityaniswe nesicwangciso sokutya esisempilweni kwenza indlela esebenzayo yokunciphisa umzimba.
• Ukuxhathisa uqeqesho kukunceda ukuba unciphise umzimba kunye nokugcina ubunzima bemisipha kwaye kunokunceda abasetyhini abancancisayo bagcine uxinano lweethambo.
• Amanzi okusela anyusa imetabolism yakho kwaye inceda ukunciphisa umzimba. Kubaluleke ngakumbi ukuhlala unamanzi ngexesha lokuncancisa.
• Ukulala kakubi kunokuchaphazela kakubi imizamo yakho yokulahleka kwesisindo. Nangona kunzima nosana olusandul 'ukuzalwa, zama ukulala kangangoko unakho kwaye ucele uncedo xa ulufuna.
• Umntu kunye namaqela okulahleka kobunzima kwi-Intanethi kunokuba luncedo, nangona uphando oluninzi luyafuneka ukuthelekisa ukusebenza kwawo kwamanye amacebo okunciphisa umzimba.
• Ukufikelela kubunzima obusempilweni kubalulekile, kodwa ke lumka ungavumeli ubunzima bakho bube sisizathu soxinzelelo okanye uxinzelelo. Ukuba uziva ukuba awuphathi kakuhle, cela uncedo kusapho lwakho, kubahlobo, okanye kwingcali yezonyango.