Iingcebiso ezi-16 zokuNcipha ngokuThoba uMzimba kwabaLutsha

Umxholo

• 1. Zibekele Usukelo olusempilweni, Olunokufikeleleka
• 2. Nciphisa iziselo ezinencasa
• 3. Yongeza kwiPhysical Activity
• 4. Futhisela umzimba wakho ngokutya okunesondlo
• 5. Musa ukukuphepha ukutyeba
• 6. Nciphisa iiSuars ezongeziweyo
• 7. Kuphephe Ukutya Okungathandwayo
• 8. Yitya imifuno yakho
• 9. Sukutsi isidlo
• 10. Umsele wokutya ukutya
• 11. Zama ukuTya okuNengqondo
• 12. Hlala Ucocekile ngokufanelekileyo
• 13. Musa ukuzithelekisa nabanye
• 14. Nciphisa uxinzelelo
• 15. Nciphisa ukuTya okuSetyenzisiweyo
• 16. Lala ngokwaneleyo
• Kuthekani Ukuba Ukunciphisa umzimba akusebenzi?
• Fumana uxilongo olufanelekileyo
• Ukuphazamiseka ekutyeni imiqondiso yesilumkiso
• Umgca osezantsi

Ukwehla kwesisindo kunokunceda abantu bayo yonke iminyaka- nkqu nentsha.

Ukuphulukana namafutha omzimba agqithisileyo kunokuyiphucula impilo kwaye kunyuse ukuzithemba nokuzithemba.

Nangona kunjalo, kubalulekile ukuba ulutsha luphulukane nobunzima ngendlela esempilweni ngokwenza ukutya kunye nokutshintsha indlela yokuphila ekondla imizimba ekhulayo kwaye enokulandelwa ixesha elide.

Nazi iingcebiso ezili-16 zokuphulukana nobunzima bomzimba kulutsha.

1. Zibekele Usukelo olusempilweni, Olunokufikeleleka

Ukuphulukana namanqatha omzimba agqithisileyo yindlela elungileyo yokufumana impilo. Nangona kunjalo, kubalulekile ukuba nobunzima bokwenyani kunye neenjongo zomzimba.

Ngelixa ukuphulukana namanqatha omzimba ogqithisileyo kubalulekile kulutsha olunobunzima obugqithisileyo, kugxilwe kuhlala kufanelekile ekuphuculeni impilo, hayi ubunzima bomzimba.

Ukuba nenjongo yokufumana ubunzima kunokuba luncedo kolunye ulutsha, kodwa ukuphucula ukutya kunye nokwanda komzimba kunokusebenza ngakumbi ngokubanzi.

Kubalulekile ukuba ulutsha lube nemodeli enempilo kwaye liqonde ukuba wonke umntu unohlobo lomzimba olwahlukileyo.

Inkxaso yosapho kunye nemfundo ekhaya nasezikolweni zinxulunyaniswa nempumelelo yokuphulukana nobunzima kulutsha kwaye zinokunceda ukomeleza utshintsho kwindlela yokuphila ().

2. Nciphisa iziselo ezinencasa

Mhlawumbi enye yeendlela ezilula zokunciphisa umzimba kukuthoba iziselo ezinencasa.

Iisodas, iziselo zamandla, iti eswiti, kunye neziselo zeziqhamo zilayishwe iswekile.

Uphononongo lubonisa ukuba ukusetyenziswa kweswekile okongeziweyo kunokukhokelela ekuzuzeni ubunzima kulutsha kwaye kungonyusa umngcipheko weemeko ezithile zempilo, ezinje ngohlobo lweswekile 2, isifo sesibindi esinamafutha, utywala, kunye nemingxunya (,,,,,).

Uphando lubonisa ukuba ulutsha lusengozini yokutya iziselo ezineswekile xa abazali balo besenza njalo, kuyanceda ukunciphisa ezi ziselo zingafunekiyo njengentsapho ().

3. Yongeza kwiPhysical Activity

Akunyanzelekanga ukuba ujoyine iqela lezemidlalo okanye umthambo ukuze ube womelele emzimbeni. Ukuhlala nje kancinci kunye nokuhamba ngaphezulu yeyona ndlela ilungileyo yokuchitha amafutha emzimbeni.

Ukwandisa umsebenzi wakho wemihla ngemihla kunokunyusa ubunzima bemisipha, obunokukunceda umzimba wakho utshise iikhalori ngokufanelekileyo ().

Isitshixo sokufumana- kunye nokuhlala ulungile emzimbeni kukufumana umsebenzi owonwabela ngokwenyani, onokuthatha ixesha.

Zama umdlalo omtsha okanye umsebenzi veki nganye ude ufumane osebenzela wena. Ukunyuka intaba, ukuhamba ngebhayisikile, ukuhamba ngeenyawo, ibhola ekhatywayo, iyoga, ukuqubha nokudanisa zizinto onokuzama ukuzenza.

Ukuzibandakanya kwizinto ezithandwayo ezinjengokulima igadi okanye izizathu zentlalo ezinjengepaki okanye ukucoceka elwandle zezinye iindlela ezilungileyo zokunyusa amanqanaba emisebenzi.

Ngaphezulu, ukusebenza kunokukunceda ukonyuse imeko yakho kwaye kubonisiwe ukunciphisa iimpawu zokudakumba kulutsha (,).

4. Futhisela umzimba wakho ngokutya okunesondlo

Endaweni yokugxila kumxholo wekhalori, khetha ukutya okusekwe kubungakanani bezinongo, ezibhekisa kwinani lezakhamzimba-kubandakanya iivithamini, iiminerali, kunye nefayibha- enokutya okuqulathe ().

Kuba ulutsha lusakhula, luneemfuno eziphezulu zezakhamzimba ezithile-ezinje nge-phosphorus kunye ne-calcium- kunabantu abadala ().

Imifuno, iziqhamo, ukutya okuziinkozo, amanqatha asempilweni, kunye nemithombo efanelekileyo yeeprotein ayinasondlo kuphela kodwa inokukhuthaza nokwehla kobunzima.

Umzekelo, ifayibha efumaneka kwimifuno, ukutya okuziinkozo, kunye neziqhamo, kunye neprotein efumaneka kwimithombo efana namaqanda, inkukhu, iimbotyi kunye namandongomane kunokukunceda uhlale ugcwele phakathi kokutya kwaye kunokuthintela ukutya kakhulu (,).

Ngapha koko, uphando lubonisa ukuba uninzi lolutsha luyasilela kwizindululo zokutya okunezondlo-okwenza ukuba kubaluleke ngakumbi ukubandakanya oku kutya kunempilo kukutya kwakho ().

5. Musa ukukuphepha ukutyeba

Kuba imizimba yabo isakhula, abantwana kunye nolutsha badinga amanqatha amaninzi kunabantu abadala ().

Xa uzama ukunciphisa umzimba, kuqhelekile ukusika imithombo yokutya okunamafutha ngenxa yomxholo wekhalori. Nangona kunjalo, ukusika amanqatha amaninzi kunokuba nefuthe elibi ekukhuleni nasekukhuleni.

Endaweni yokunciphisa kakhulu ukutya kwakho amanqatha, jolisa ekutshintsheni imithombo yamanqatha engenampilo esempilweni.

Ukutshintsha amanqatha angenampilo, njengokutya okuthosiweyo okunzulu kunye nezinto ezibhakiweyo ezineswekile, ngamandongomane, iimbewu, iiavokhado, ioyile yomnquma, kunye neentlanzi ezinamanqatha kunokukhuthaza ukulahleka kwesisindo ().

Amafutha asempilweni awaphembeleli umzimba wakho kuphela, kodwa abaluleke kakhulu ekukhuleni kwengqondo okufanelekileyo kunye nokukhula ngokubanzi ().

6. Nciphisa iiSuars ezongeziweyo

Ulutsha luthanda ukutya ukutya okuneswekile eninzi, njengelekese, iicookies, iisiriyali ezineswekile, kunye nokunye ukutya okuswitiweyo.

Xa uzama ukuphucula impilo kunye nokuphulukana nobunzima bomzimba ongaphezulu, ukunciphisa iswekile eyongeziweyo kubalulekile.

Kungenxa yokuba uninzi lokutya okuphezulu kwiishukela ezongeziweyo ziphantsi kwiprotheyini kunye nefayibha, enokubangela ukuba ukutya kwakho kuguquke kwaye kungakhokelela kukutya kakhulu imini yonke.

Isifundo kwabasetyhini abancinci abali-16 bafumanise ukuba abo basela isiselo esineswekile eninzi ekuseni baxele imvakalelo enkulu yendlala kwaye batya ukutya okuninzi kwisidlo sasemini kunabo batya isiselo sakusasa esineswekile esezantsi ().

Ukutya okuneswekile ephezulu akupheleli nje ekuqhubeni indlala kodwa kunokuba nefuthe elibi kwintsebenzo yezifundo, ukulala, kunye neemvakalelo kulutsha (,,).

7. Kuphephe Ukutya Okungathandwayo

Uxinzelelo lokunciphisa umzimba ngokukhawuleza kunokubangela ulutsha ukuba luzame ukutya okuthandwayo. Zininzi iindlela zokutya - ezinye zikhuthazwa ngabantu abadumileyo.

Kubalulekile ukuqonda ukuba ukutya - ngakumbi ukutya okunesithintelo-kunqabile ukuba kusebenze ixesha elide kwaye kunokuba yingozi kwimpilo.

Ukutya okunesithintelo ngokugqithiseleyo kunzima ukubambelela kwaye kunqabile ukuhambisa zonke izondlo umzimba wakho kufuneka usebenze kwinqanaba elifanelekileyo.

Kwaye kunye nokutya iikhalori ezimbalwa kunokuthoba ukuphulukana nobunzima njengoko umzimba wakho uziqhelanisa nokuphendula kukutya okuncinci ().

Endaweni yokugxila ekulahlekelweni kwesisindo sexesha elifutshane, ulutsha kufuneka lujolise ekufezekiseni ukucotha, ukungaguquguquki, ukunciphisa umzimba ngokuhamba kwexesha.

8. Yitya imifuno yakho

Imifuno ipakishwe ngezakha mzimba ezibalulekileyo ezifana neevithamini, iiminerali, kunye nefayibha.

Zinezinto ezinamandla ezibizwa ngokuba zii-antioxidants, ezikhusela iiseli zakho kwiimolekyuli ezingazinzanga (ii-radicals zasimahla) ezinokubangela umonakalo ().

Ngaphandle kokuba nesondlo kakhulu, uphando lubonakalisile ukuba ukutyiwa kweveggies kunokunceda ulutsha lufikelele kwaye lugcine ubunzima bomzimba ().

Imifuno igcwele ifayibha kunye namanzi, anokukunceda uzive ugcwele kwaye wanelisekile emva kokutya. Oku kunciphisa amathuba okutya kakhulu ngokugcina ukutya kwakho kuzinzile imini yonke.

9. Sukutsi isidlo

Nangona ukutsiba ukutya kunokubonakala ngathi kuya kukunceda ukunciphisa umzimba, kunokubangela ukuba utye ngakumbi imini yonke ngenxa yendlala.

Izifundo zibonakalisa ukuba ulutsha olutsibe isidlo sakusasa kunokwenzeka ukuba batyebe ngakumbi kunabo bahlala besitya isidlo sakusasa ().

Endaweni yokutsiba isidlo sakusasa okanye ukufikelela kwindawo yokutya ekhawulezayo, eneswekile eninzi, ulutsha kufuneka lwenze ukutya ukutya okunexabiso eliphambili kube yeyona nto iphambili.

Ukongeza, ukukhetha isidlo sakusasa esilungeleleneyo esineprotein kunokukunceda uhlale unefutha kwaye wanelisekile de kube kukutya okulandelayo.

Isifundo esenziwe kumantombazana akwishumi elivisayo angama-20 abonakalise ukuba abo batya isidlo sakusasa esineqanda elineprotein ephezulu babelambile kancinci kwaye bengatyanga kangako imini yonke kunabo batya iprotein esezantsi, isidlo sakusasa esisekwe kwisiriyeli ().

10. Umsele wokutya ukutya

Ukutya kunye neziselo ezithengiswa "njengokutya-okulungeleyo" zinokupakishwa zizithambisi ezingezizo, amafutha angenampilo, kunye nezinye izithako ezingayilungelanga impilo.

Izinto zokuthambisa ezingezizo ezifana ne-aspartame kunye ne-sucralose zinxulunyaniswe nemicimbi yezempilo, kubandakanya ukukhathazeka kwesisu, i-migraines, kunye nokufumana ubunzima kwizifundo ezithile ().

Kwaye ukutya, ukutya kunye neziselo zihlala ziqwalaselwa kakhulu kwaye kunqabile ukuba ziqulathe izakha mzimba ezifuna imizimba.

Endaweni yokuthenga izinto zokutya, khetha konke, okungagqitywanga, ukugcwalisa ukutya kwesidlo kunye nokutya okulula.

11. Zama ukuTya okuNengqondo

Ukutya ngengqondo kuthetha ukunaka ukutya kwakho ukuze uhlakulele ubudlelwane obungcono nokutya, ukwazisa ngomzimba, kunye nommiselo wokutya ().

Amaxesha amaninzi, ulutsha lutya ukutya kunye nokutya okulula ekuhambeni okanye ngelixa luphazanyiswa ngumabonwakude okanye ii-smartphones, ezinokukhokelela kukutya kakhulu.

Ukutya okunengqondo-njengokutya kancinci, ukutya ukutya okuhleli etafileni, nokuhlafuna ukutya kakuhle-kunokunceda ekulawuleni ubunzima kwaye kukhokelele kubudlelwane obungcono kunye nokutya.

Ngapha koko, uphando lubonisa ukuba ukutya ngengqondo kunokunceda ulutsha ukuba lukhethe ukutya okungxamisekileyo, okunokukhuthaza ubunzima bomzimba osempilweni ().

Abazali kunye nabantakwenu banokuziqhelanisa nokutya okunengqondo, ukuxhasa ulutsha oluzama ukukhulisa imikhwa yokutya esempilweni ().

12. Hlala Ucocekile ngokufanelekileyo

Ukusela amanzi aneleyo kubalulekile kwimpilo iyonke kwaye kunokukunceda ugcine ubunzima obunempilo.

Ukutshintsha iziselo ezineswekile, ezinjengeesoda kunye neziselo zezemidlalo, ngamanzi kunciphisa ukugqithisa kokusebenzisa ikhalori kwaye kukhuthaze ukunciphisa umzimba ().

Kwaye, ukusela amanzi imini yonke kunokunceda ekulawuleni ukutya kwaye kunciphise umnqweno wokutya okuncinci xa ungalambanga ().

Ukuhlala ngokufanelekileyo kwi-hydrated nako kunokuphucula ukusebenza kwezemfundo kunye nezemidlalo ().

13. Musa ukuzithelekisa nabanye

Ukuziva uxinzelelo lokujonga ngendlela ethile kunokonakalisa umzimba womntu - kwaye ulutsha lubonakala ngathi luchaphazeleka kakhulu kwimicimbi yemifanekiso yomzimba kunamanye amaqela eminyaka.

Uxinzelelo loontanga, amajelo asekuhlaleni, kunye nefuthe lodumo kunokubangela ulutsha luzive lungonelisekanga ngemizimba yalo.

Xa uzama ukuba sempilweni ngokulahla ubunzima obugqithisileyo, kubalulekile ukuba uqonde ukuba wonke umzimba ukhethekile kwaye abantu balahle ubunzima ngamanqanaba ahlukeneyo.

Uhambo lokulahleka kobunzima akufuneki lubangelwe yimfuneko yokujongeka njengomnye umntu. Ukunciphisa umzimba kufanele kujongwe njengendlela yokuba sempilweni, ukonwaba nokuzithemba ngakumbi kulusu lwakho.

Zama ukungazithelekisi nemigangatho engekho ngqiqweni. Endaweni yoko, sebenzisa amandla okuzimela kunye nomfanekiso womzimba wakho ukukhuthaza indlela yakho yokuphila esempilweni.

14. Nciphisa uxinzelelo

Uxinzelelo lubangela utshintsho lwehomoni- njengamanqanaba aphezulu e-cortisol yehomoni- enokunyusa indlala kunye nokukhuthaza ukuzuza ubunzima ().

Nangona kulungile ukuba noxinzelelo ebomini bakho, ukuba noxinzelelo oluninzi kunokuba nefuthe elibi ekulahlekeni kobunzima.

Ukuzibandakanya kwimisebenzi efana neyoga, ukucamngca, ukwenza igadi, ukuzilolonga kunye nokuchitha ixesha ngaphandle kunokunceda ukunciphisa uxinzelelo kunye nokukhuthaza iimvakalelo zokuphumla.

Ukuba uziva unoxinzelelo olugqithisileyo, oochwephesha bezikolo okanye oochwephesha bezinto ezilungileyo ekuncedeni ukukhulula uxinzelelo kwaye banokubonelela ngenkxaso xa uziva ukhathazekile.

15. Nciphisa ukuTya okuSetyenzisiweyo

Nangona ukunyangwa ngoku kwaye kusempilweni ngokugqibeleleyo kulutsha, ukutya ukutya okuninzi okunokusetyenzwa kunokukhokelela ekuzuzeni ubunzima kwaye kunokuthintela ukwehla kobunzima.

Uninzi lokutya okucutshungulwayo kuphezulu kwiikhalori kodwa kusezantsi kwizakha mzimba ezibalulekileyo ezifana nefayibha, iprotein, iivithamini kunye neeminerali.

Xa uzama ukukhokela indlela yokuphila esempilweni, ukutya kunye nokutya okutyiwa kufuneka kugxile kukutya okupheleleyo, okunesondlo okufana nemifuno, iziqhamo, amafutha asempilweni kunye neeproteni.

Ukutya okuqhubekekayo okunje ngeelekese, ukutya okukhawulezileyo, izinto ezibhakiweyo ezineswekile, kunye neetshiphusi kufuneka zinanditshwe njengonyango ngamanye amaxesha kwaye zingatyiwa mihla le.

Endaweni yokuxhomekeka kukutya okucwangcisiweyo okulungiselelwe, ulutsha lunokubandakanyeka ekhitshini kwaye lulungiselele ukutya okwenziwe ekhaya kunye nokutya okutyayo kusetyenziswa ukutya okusempilweni.

16. Lala ngokwaneleyo

Ukulala ngokwaneleyo kubalulekile ukugcina ubunzima bomzimba obusempilweni.

Uphononongo lubonisa ukuba abantu abadala abangafumani ngokwaneleyo ukulala banobunzima obungaphezulu kunabo bafumana iiyure ezisixhenxe ukuya kwezisibhozo ngobusuku ().

Ulutsha lufuna ukulala nangakumbi kunabantu abadala. Ngapha koko, iingcali zicebisa ukuba ulutsha lufumane iiyure ezili-9-10 zokulala yonke imihla ukuze zisebenze kwinqanaba elifanelekileyo ().

Ukufumana ukuphumla okupheleleyo, qinisekisa ukuba igumbi lakho lokulala limnyama kwaye unqande iziphazamiso ezifana nomabonwakude okanye ukusebenzisa i-smartphone yakho ngaphambi kokulala.

Kuthekani Ukuba Ukunciphisa umzimba akusebenzi?

Kukho ezinye izizathu zokuba ulutsha lube nobunzima bokunciphisa ubunzima, nokuba balandela ukutya okusempilweni kunye nendlela yokuphila.

Fumana uxilongo olufanelekileyo

Ezinye iimeko zonyango ezifana ne-hypothyroidism, i-polycystic ovarian syndrome (i-PCOS), kunye noxinzelelo kunokubangela ukutyeba ngesiquphe (,,).

Ukuba uziva ukuba kunzima kakhulu ukunciphisa umzimba, thetha nogqirha wakho malunga neempawu zakho.

Banokwenza iimvavanyo okanye bacebise ingcali enokunceda ukulawula iimeko zonyango ezinokubangela ukutyeba.

Ukuphazamiseka ekutyeni imiqondiso yesilumkiso

Ukuphazamiseka kwindlela yokutya, enjenge-bulimia nervosa, anorexia amanosa, kunye nokuphazamiseka ekutyeni (BED), kunokuba nefuthe kubantu bayo yonke iminyaka kwaye kunokukhula ngexesha lokufikisa ().

Ukuba ucinga ukuba unengxaki yokutya, xelela umzali okanye umntu omdala omthembileyo.

Abazali abazibonayo iimpawu zokuphazamiseka kwindlela yokutya kulutsha olufikisayo kufuneka banxibelelane nogqirha wosapho okanye ugqirha wabantwana ngolwazi malunga neendlela zonyango.

Iimpawu zokuphazamiseka kwindlela otya ngayo ziyahluka ngokuxhomekeka kuhlobo. Imizekelo yeempawu zokulumkisa ekufuneka uzijongile zibandakanya ():

• Ukutya rhoqo okanye okuphindayo
• Ukuthintela iimeko zentlalo ezibandakanya ukutya
• Ubungqina bokuhlanza okanye ukuphathwa gadalala kwesisu
• Ukuzilolonga kakhulu
• Ukujongwa komzimba kunye / okanye ubunzima
• Ukurhoxa ekuhlaleni kunye nokuba yedwa
• Ukuthintela rhoqo ukutya ukutya okanye amashwamshwam
• Ukwehla kobunzima okanye ukuzuza

Isishwankathelo Iimeko ezithile zonyango, ezinje nge-PCOS kunye ne-hypothyroidism, zinokwenza kube nzima ukunciphisa umzimba. Ukuba kurhaneleka ingxaki yokutya, thetha nonyango oluthembekileyo ukuze ufumane uncedo.

Umgca osezantsi

Ukuphulukana nobunzima bomzimba obungaphezulu kunokuphucula impilo, ukuzithemba, kunye nomgangatho wobomi kulutsha.

Nangona kunjalo, kuhlala kubalulekile ukubandakanyeka kwiindlela ezikhuselekileyo, ezinempilo yokunciphisa umzimba ukufikelela kwiinjongo zakho.

Ukunciphisa iswekile eyongeziweyo, ukuzilolonga ngokwaneleyo, nokutya ukutya okunesondlo, zilula, iindlela ezilulutho kulutsha lokwehla emzimbeni.

Abaselula kufuneka bakhumbule ukuba ukuba nomzimba ophilileyo ngokwenene akuthethi ukubetha ubunzima obuthile okanye ukulungelana nobukhulu obuthile.

Ukondla umzimba wakho ngokutya okunesondlo kunye nokuwukhathalela ngokwasemzimbeni kunye nokuzithanda zezinye zeendlela ezilungileyo zokufikelela kwimpilo efanelekileyo.