Unganciphisa kanjani isisindo ngendlela enempilo (enezithombe)

Okuqukethwe:

Unganciphisa kanjani isisindo ngendlela enempilo (enezithombe)
Unganciphisa kanjani isisindo ngendlela enempilo (enezithombe)
Anonim

Awudingi ukuzilambisa ukuze ulahlekelwe isisindo, noma yini enye yalolo daba. Uma ufuna ukunciphisa isisindo sempilo, kufanele uzilungiselele ukulandela inqubo futhi ubekezele. Kuzokuvimbela futhi ukuthi ungabuyiseli amakhilogremu alahlekile uma usufinyelele umgomo wakho. Ngokuhlanganisa uhlelo lwakho lokwehlisa isisindo nezindlela zokulawula imetabolism yakho, uzolahlekelwa isisindo ngokushesha futhi uqhubeke ukunciphisa isisindo ngendlela enempilo.

Izinyathelo

Ingxenye 1 kwezingu-4: lungiselela uhlelo lwakho lokwehlisa isisindo

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Isinyathelo 1. Khuluma nodokotela wakho ngomgomo wakho

Qiniseka ukuthi udinga ukunciphisa isisindo nokuthi isikhathi esihle sokwenza kanjalo. Uma ukhulelwe noma ugula, umzimba wakho uzodinga ama-calories amaningi ukuze uhlale uphilile, ngakho-ke manje akusona isikhathi sokucabanga ngokulahlekelwa isisindo.

Uma unezinkinga zempilo ezifana nomfutho wegazi ophakeme, isifo sikashukela noma izinkinga zenhliziyo, funa iseluleko kudokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokudla noma lokuzivocavoca umzimba. Izici eziningi (ezifana nobudala bakho, isisindo samanje, noma impilo ejwayelekile) zidinga ukuhlolwa ukuze ukwazi ukulandela lolu hlobo lwenqubo ngokuphepha

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Isinyathelo 2. Beka izinhloso ezinengqondo nezinengqondo

Ukulahlekelwa isisindo esingu-0.5 kuye ku-1 kg ngesonto kuyindlela enempilo. Zinike isikhathi esanele sokufinyelela umgomo wakho wokwehlisa isisindo esifinyelela ku-1 kg ngesonto.

  • Kungaba yisilingo ukushayeka kokudla okuthembisa ukwehlisa isisindo ngokushesha, kepha indlela ehamba kancane, eqinile iyindlela enempilo yokufinyelela umgomo wakho. Futhi kuzonikeza isikhumba sakho isikhathi esanele sokuzilungisa futhi singantengantengi njengoba amafutha ancibilika.
  • Ukudla okuphahlazekile kungakusiza ulahlekelwe isisindo ngokushesha, kepha akusimeme ngokuhamba kwesikhathi futhi nakanjani uzobuyisa isisindo osilahlile ngokushesha lapho uyeka ukuzilandela.
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Isinyathelo 3. Faka umgomo wakho wekhalori wansuku zonke ohlelweni lwakho

Ukwehla kwesisindo kuzokwenzeka kuphela uma ushisa ama-calories amaningi kunalawo owadlayo. Udokotela wakho angakusiza ukuthi unqume inani lamakhalori wansuku zonke okufanele uwasebenzise ngokuya ngomzimba wakho, ubudala, ubulili, nendlela ophila ngayo.

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Isinyathelo 4. Yenza izibalo

Ingxenye yekhilo ilingana nama-calories angama-3 500. Ukuthemba ukwehla ngo-0.5 kuye ku-1 kg ngesonto, kufanele wehlise ukudla kwakho kwansuku zonke ngama-khalori angama-500 kuye kwayi-1000 noma wandise izinga lomsebenzi wakho ukuze ushe kakhulu.

  • Isibonelo, owesifazane oneminyaka engama-35 osebenzayo ngokulingene udinga ukudla cishe ama-calories angama-2 000 ngosuku ukugcina isisindo sakhe. Umgomo ohlosiwe wamakholori angu-1 400 kuya ku-1 600 ngosuku ungamvumela ukuba anciphise isisindo.
  • Izinhloso zekhalori zansuku zonke zibheka iminyaka, ubulili nezinga lomsebenzi womzimba. Izinkinga ezithile zempilo nazo zingacatshangelwa.
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Isinyathelo 5. Landa uhlelo lokusebenza lwedayari yokudla

Ungayifaka kukhompyutha yakho noma ocingweni lwakho bese ubhala phansi konke okudlayo ukuze wazi ukusebenzisa kwakho ikhalori nsuku zonke.

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Isinyathelo 6. Gwema ukubeka umgomo wekhalori ophansi kakhulu

Eqinisweni, kungakuvimbela ekunciphiseni isisindo. Uma weqa ukudla noma udla ama-calories ambalwa kakhulu, umzimba wakho uqala ukuwagcina njengamafutha esikhundleni sokuwashisa.

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Isinyathelo 7. Bheka uhlelo olufana nezinto ozithandayo

Kunezinhlelo eziningi ezinempilo zokwehlisa isisindo ongazivumelanisa nezidingo zakho nezidingo zakho. Noma ngabe ulungisa uhlelo olukhona noma uzakhela olwakho, qiniseka ukuthi lulungele wena futhi luzinzile esikhathini eside, hhayi izinyanga ezimbalwa nje.

Ukuze ushintshe indlela yokuphila ephumelelayo, kubalulekile ukuthi inqubo yakho entsha ingene empilweni yakho ngaphandle kobunzima obukhulu. Ukushintsha indlela odla ngayo kanye nokuvivinya umzimba wakho kuyinto eyodwa, kepha ukudla ukudla ongakuthandi nokuvivinya umzimba okungakushukumisi nakanjani ngeke kuzinze ngokuhamba kwesikhathi

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Isinyathelo 8. Cabanga ngokuhlangenwe nakho kwakho kwangaphambilini

Kungenzeka ukuthi uke waba ezinhlelweni zokwehlisa isisindo ngaphambili. Sebenzisa lokhu okuhlangenwe nakho kwangaphambilini ukwenza ngcono uhlelo lwakho, ugcine okusebenzayo bese ushiya okungasebenzi.

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Isinyathelo 9. Vumela ukuguquguquka

Cabanga okuthandayo bese uvumelana nezimo ngokudla kwakho nangokhetho lomsebenzi womzimba. Futhi cabanga ukuthi ngabe ukhetha ukudla wedwa noma uma ukhetha ukuxhaswa ngumngani noma iqembu.

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Isinyathelo 10. Dala uhlelo olufanelana nesabelomali sakho

Ezinye izinhlelo zokudla zibandakanya izindleko ezingeziwe ngesimo sobulungu bokuzivocavoca, ukuba yilungu leqembu elithile, ukuthenga imikhiqizo ethile efana nezithasiselo noma ukudla, noma ukuya emihlanganweni ejwayelekile noma emihlanganweni yeqembu.

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Isinyathelo 11. Khulisa izinga lakho lomsebenzi womzimba

Ungangeza imisebenzi oyithandayo, njengokuhamba ngezinyawo, iZumba, ukuhamba ngebhayisikili, noma i-yoga, kumkhuba wakho. Dala uhlelo lomsebenzi ozokwazi ukulandela isikhathi eside. Inqubo efaka umsebenzi we-aerobic nokwakhiwa kwemisipha ilungile, kepha ukwandisa nje izinga lomsebenzi wakho yindawo enhle yokuqala.

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Isinyathelo 12. Setha umgomo wakho womsebenzi

Hlela imizuzu engu-150 noma ngaphezulu yokuvivinya umzimba ngokulinganayo ngesonto noma imizuzu engama-75 yomsebenzi wokuzivocavoca onamandla noma ukuzivocavoca umzimba, usakaze isonto lonke.

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Isinyathelo 13. Wazi umehluko phakathi kokuvivinya umzimba nokuvivinya umzimba

Ukuvivinya umzimba kuhlanganisa okwenzayo nsuku zonke, njengokuhamba, imisebenzi yasendlini, ukulima, nokusebenza egcekeni nezingane, abazukulu, noma isilwane sakho. Ukuzivocavoca kubandakanya izindlela ezihlelekile, ezihleliwe, neziphindaphindwayo zomsebenzi owenzayo njalo.

Ungabheka eminye imisebenzi ebonakalayo ukufinyelela umgomo wakho ngokushesha. Isibonelo, ungathatha izitebhisi esikhundleni selifthi, uhambe esikhundleni sokuthatha imoto, njll

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Isinyathelo 14. Bala i-BMI yakho yamanje ne-BMI yakho eqondisiwe

Udokotela wakho angakusiza ukuthi unqume inkomba yomzimba wakho. I-BMI enempilo iphakathi kuka-18, 5 no-25.

  • Ifomula yokunquma i-BMI iyadida kancane, kepha ungazama ukuyibala ngokulandela izinyathelo ezingezansi. I-BMI isisindo sakho kumakhilogremu ahlukaniswe yisikwele sokuphakama kwakho (ngamamitha).
  • Isibonelo, uma ubude be-165cm futhi unesisindo esingu-75kg, ifomula lembula i-BMI engu-27.55.
  • Ukuthola lo mphumela, uqala ngokuguqula ubude bakho bube amamitha, noma u-1.65 m. Ngemuva kwalokho uyiphindaphinda yodwa ukuthola isikwele sosayizi wakho (1.65 x 1.65 = 2.7225). Ngemuva kwalokho ungathatha isisindo sakho (75 kg) bese usihlukanisa ngo-2.7225 ukuthola iBMI yakho engu-27.55.
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Isinyathelo 15. Landela isimiso sakho ngokucophelela

Uma ufuna ukwehlisa isisindo ngempela, udinga ukuzibophezela ukunamathela esimisweni sakho sokuhamba isikhathi eside.

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Isinyathelo 16. Joyina iqembu lokuxhaswa online

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Isinyathelo 17. Bhala inkontileka

Abanye abantu bakuthola kusiza kakhulu ukubhala inqubo yabo ephepheni. Uma lokhu kuyindaba yakho, ungafaka isizathu sakho sokwehlisa isisindo, inqubo uqobo, ukuthi ufuna ukwehlisa isisindo esingakanani, kanye nesikhathi esinqunyiwe sokufinyelela umgomo wakho. Ekugcineni, sayina isivumelwano sakho ukukhombisa ukuzibophezela kwakho.

Ingxenye 2 kwezingu-4: Ukwenza Imihlahlandlela Emisha Yokondla

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Isinyathelo 1. Faka ukudla okuvela eqenjini ngalinye lokudla enkambisweni yakho

Amaqembu okudla ayi-5 izithelo, imifino, okusanhlamvu, amaprotheni nemikhiqizo yobisi. Ingxenye yepuleti lakho kufanele ibe nemifino eluhlaza kanye nezithelo kanti enye ingxenye kufanele ibe namaprotheni nezinhlamvu. Imikhiqizo yobisi okufanele uyithande iskimated futhi leyo enamafutha amancane (angaphansi kuka-1% wamafutha).

  • Eminye imithombo emihle yamaprotheni ifaka inyama enciphile, ubhontshisi nenhlanzi, kanye namantongomane, imbewu namaqanda.
  • Zama ukudla izinsiza ezi-3 zemikhiqizo yobisi nsuku zonke. Gwema ukhilimu ushizi, ukhilimu nebhotela.
  • Ikakhulukazi thanda imikhiqizo yamabele eyenziwe ngofulawa ophelele njengokufulawa kukakolweni, ama-oats nelayisi elinsundu. Gwema ama-oats ahlanganisiwe, ngoba kaningi aqukethe ushukela omningi.
  • Izithelo nemifino kuqukethe amakhalori ambalwa kunokudla okuningi futhi kuyimithombo emikhulu yezakhamzimba, amavithamini, namaminerali. Izithelo ziyisinqumo esihle, kepha ziqukethe amakhalori noshukela, okusho ukuthi kufanele ubeke umkhawulo ekudleni kwakho kwansuku zonke kuma-servings angama-4, noma cishe ku-500g.
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Isinyathelo 2. Gwema ama-calories angenalutho

Amafutha aqinile noshukela engeza amakhalori, kepha azikho izakhamzimba. Ukudla okuqukethe amakhalori angenalutho kufaka amakhekhe, amakhukhi, amakhekhe, ama-pizza, u-ayisikhilimu, iziphuzo ezibandayo, iziphuzo zamandla, iziphuzo zezithelo, amasoseji, ama-hotdogs kanye nebhekoni.

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Isinyathelo 3. Khetha amadina alungiselelwe afriziwe

Ukulungisa ukudla ngezithako ezintsha kuyindlela engcono nenempilo yokuhamba, kepha kukhona izinsuku lapho lokhu kungenzeki ngaso sonke isikhathi. Ngenhlanhla, ukudla okubandayo kuye kwavela ngokuhamba kwesikhathi futhi manje kunezinketho ezinempilo.

Kuneziqondiso ezimbalwa eziyisisekelo okufanele uzilandele lapho ukhetha ukudla okubandayo. Thatha lawo anezinsizakalo zenyama enciphile, inhlanzi noma inkukhu, imifino nokusanhlamvu okuphelele. Khetha ukudla okuqukethe ama-calories angama-300 kuye kwangama-350, u-10 kuye ku-20 g wamafutha aphelele, angaphansi kuka-5 g wamafutha agcwele, angaphansi kuka-500 mg we-sodium, u-5 g noma ngaphezulu we-fiber, 10 kuya ku-20 g wamaprotheni futhi kunconywe cishe u-10% amanani wansuku zonke amavithamini namaminerali

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Isinyathelo 4. Hlola amakhalori kumaphakeji

Kulula ukubuka ama-calories futhi ujabulele okudlayo lapho uthenga ukudla okwabiwe ngaphambilini. Isibonelo, bala ama-calories ayi-100 esikhwameni se-popcorn nama-calories ayi-110 ku-ayisikhilimu ngamunye endukwini. Ukudla okulula okuhlukanisiwe kukuvumela ukuthi ubale amakhalori futhi wehlise isifiso sokudla ngokweqile.

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Isinyathelo 5. Faka amalungiselelo amasiko nobuzwe enkambisweni yakho

Kubantu abaningi, izintandokazi ezithile zamasiko noma zobuhlanga ziyindlela yokuphila. Ungafaka ukudla okuthandayo kwamasiko nobuzwe enkambisweni yakho yokwehlisa isisindo inqobo nje uma kunempilo.

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Isinyathelo 6. Phuza amanzi amaningi

Ezinye izinhlelo zokwehlisa isisindo zigcizelela ukuphuza amanzi amaningi, kanti ezinye zigxila kakhulu ebuningini futhi zigxila kuphela esidingweni sokuphuza ngenxa yezizathu ezijwayelekile zempilo. Ngokusho kwabanye ochwepheshe, ukuphuza amanzi lapho ulambile kukuvumela ukuthi uzizwe usuthi ngakho-ke ukulawula isignali isisu esithumela ebuchosheni ukuthi ithi kufanele udle.

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Isinyathelo 7. Gwema iziphuzo ezinoshukela

Njengengxenye yenkambiso yakho, kufanele uphuze uketshezi oluningi (kufakwe ikhofi netiye), kodwa okubaluleke kakhulu, kufanele unciphise okokunandisa okunezelwe. Nciphisa ukusetshenziswa kwakho kweziphuzo ezinamafutha aphansi, ubisi olungasikiwe, ijusi yezithelo notshwala.

Ingxenye 3 kwezingu-4: lungisa indlela ophila ngayo

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Isinyathelo 1. Qeda izindlela zakho zakudala

Ukudla okungokomzwelo kuphambene ngokuphelele nokudla okunomsoco. Cabanga ngokuthi yikuphi ukudla okunempilo okuthandayo okungathatha indawo yalokho owawukudla ngaphambili.

Bheka ezinye izindlela ezinempilo kokudla okuthandayo ukuze ungazizwa sengathi udla ukudla okunemikhawulo kakhulu

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Isinyathelo 2. Naka indlela ozizwa ngayo lapho udla

Ungahle uthande into ethosiwe ngolunye usuku futhi nje awuyifuni kakhulu ngolunye usuku.

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Isinyathelo 3. Yidla kancane

Njengoba udla kancane, uzwe isisu sakho siqala ukugcwala. Ukuvumela umzimba wakho ukuthi ukhombise ukugcwala ebuchosheni bakho, zama ukuxoxa nothile noma ubeke phansi ukusika kwakho phakathi kokulunywa.

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Isinyathelo 4. Funda amalebula

Qaphela ukuthi uzodlani futhi ufunde imininingwane yokudla okunempilo kumalebula ukuze uqiniseke ukuthi yilokho ozokudla.

Okunye ukupakisha kungadukisa ekuheheni ikhasimende ukuthi lithenge, yingakho kubalulekile ukubheka ilebuli yokudla

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Isinyathelo 5. Khuluma ngokudla ngokuhlukile

Ukudla okuthile kuyathandeka kakhulu kunokunye, lokho kuqinisekile. Uma uqala ukuzama ukudla okusha, gwema ukuzitshela ukuthi "Angikwazi ukukudla lokhu", kodwa kunalokho uthi "Angikudli lokhu". Ukushintsha indlela okhuluma ngayo ngokudla kukuvumela ukuthi ulawule ukukhetha kokudla ongajwayele ukukudla.

Esikhundleni sokukhuluma ngokudla ongasenakho, khuluma ngalokhu okungezayo ekudleni kwakho njengezithelo, imifino, amaprotheni anciphile, njll. Ukucabanga ngokungezwa kunokuvinjelwa kungenza umehluko omkhulu

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Isinyathelo 6. Yidla ukudla okunempilo nsuku zonke

Musa ukweqa isidlo sasekuseni, hlela ukudla kwakho ukuze wazi ukuthi uzodlani lapho ulambile, gwema ukudla ngokweqile (okungenzeka uma ubuka i-TV ngasikhathi sinye), futhi uthanda ukudla okunempilo. Eminye imikhuba ongazama ukuyifaka ihlanganisa ukudla ukudla okuncane noma ukudla okulula ukudla usuku lonke kunokudla oku-3 okukhulu.

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Isinyathelo 7. Zilinganise kanye ngesonto

Isikali singakusiza ukupholisha inqubo yakho futhi uhlale emzileni wokufeza inhloso yakho.

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Isinyathelo 8. Setha ikhishi lakho kahle

Lokho okubonayo ku-pantry yakho noma okuza kalula kuwe kungahle kungabi kuhle kuwe. Beka izithelo kwikhawunta yakho nemifino eqoshiwe esiqandisini sakho. Ngale ndlela, uzothambekela ekudleni ezinye izindlela ezinempilo.

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Isinyathelo 9. Nciphisa imithombo yesilingo

Susa amakhukhi no-ayisikhilimu. Ukugcina imithombo yesilingo iseduze kungakuphazamisa emgomweni wakho.

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Isinyathelo 10. Sebenzisa amapuleti amancane

Amapuleti amancane azokusiza ukulawula izingxenye zakho ngokunciphisa inani lama-calories owadlayo ngesikhathi sokudla. Hlala udla epuletini hhayi ebhokisini, esikhwameni noma ebhokisini.

Uma ususekhaya, phakela ukudla okukhishwa khona lapho emapuletini ahlukahlukene bese ukubeka endaweni yakho yokudla ukuze uqiniseke ukuthi awudli ngokweqile. Izitolo zokudla nazo zinikela ngemikhiqizo eminingi eseyabiwe

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Isinyathelo 11. Thola ukulala okuningi

Abantu abalala ngokwanele bashisa ama-calories angu-5% ngaphezulu ngenkathi bephumule kunalabo abangalali ngokwanele. Futhi, ngokuthola ubuthongo obudingayo, ukhulisa inani lamafutha owaphulukayo ngokungafani nomuntu olala ngaphansi kwamahora ayisithupha ubusuku ngabunye.

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Isinyathelo 12. Buyela esihlalweni ngemuva kokuwa ngakunye

Iphutha elomuntu! Imishado, amadina, amaphathi ezinsuku zokuzalwa, ukudla okulula, noma ukuchitha ubusuku edolobheni kungadala ukuthi udle noma uphuze ama-calories amaningi kunalokho obukulindele.

  • Cabanga ngalokho owawungakwenza ngokuhlukile, futhi ulindele lezo zinhlobo zezikhathi ezinzima ukuze unganqotshwa isilingo ngokuzayo.
  • Gwema ukucabanga "konke noma lutho". Ukuthi wehluleke kanye akusho ukuthi kuzomele unikele ngakho konke uyeke. Wonke umuntu uyawenza amaphutha, kepha udinga ukuqhubekela phambili futhi ungabi nzima kuwe.
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Isinyathelo 13. Cela usizo

Ukusiza ukukugcina ubheke enhlosweni yakho, ungaxoxa nabangani bakho nomndeni wakho ngohlelo lwakho lokwehlisa isisindo. Ngokuqinisekile kukhona umuntu ozoba nentshisekelo yokukujoyina. Kukhona namaqembu okusekela angakukhuthaza futhi akunikeze izeluleko uma kwenzeka uhlangabezana nobunzima endleleni.

Ngokwabelana ngezinhloso zakho, uzovikela abanye ukuthi bangabi nethonya elibi ngoba bazokwazi ukuthi ufuna ukwehlisa isisindo

Ingxenye 4 kwezingu-4: Ifuna usizo kudokotela wakho

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Isinyathelo 1. Thatha imithi kadokotela

Buza nodokotela wakho ukuthi ungawuthatha yini umuthi kadokotela. Ama-ejenti amaningana asebenzayo okunciphisa isisindo asanda kuvunywa izinhlangano zezempilo. Ukuthi uyayisebenzisa noma cha imikhiqizo kadokotela kuzoxhomeka kunqubo yakho yamanje yemithi, noma ikuphi ukukhathazeka ngempilo onakho, nokuthi kungakanani isisindo odinga ukusilahla.

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Isinyathelo 2. Gwema phezu kwemikhiqizo yokubala

Imikhiqizo yokulahlekelwa isisindo e-counter ayifundwanga noma ihlolwe ngendlela efanayo nemikhiqizo kadokotela. Noma udokotela wakho ecabanga ukuthi bangakusebenzela, kubalulekile ukuthi uxoxe nabo ngaphambi kokuzama noma yini.

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Isinyathelo 3. Cabanga ngezinketho zokuhlinzwa

Kwezinye izimo, izinketho zokuhlinzwa zingaba yindlela ephephe kunazo zonke futhi ephumelela kakhulu yokwehlisa isisindo ngempumelelo. Udokotela wakho kuphela ongahlola kahle isimo sakho futhi anqume ukuthi lezi zinketho ziwusizo noma cha.

  • Kunezinqubo ezi-4 ezivame ukusetshenziswa kulolu hlobo lwamacala futhi lolu hlobo lokusebenza lubizwa ngokuthi ukuhlinzwa kwesisindo. Lezi zinqubo zinemisebenzi emibili eyinhloko.
  • Lo ngumkhawulo ovimbela ngokomzimba inani lokudla isisu esingakubamba kanye ne-malabsorption efushanisa amathumbu amancane ukunciphisa inani lama-calories kanye nezakhi zomzimba ezifakwe emzimbeni.
  • Izinqubo ze-4 ezivame ukwenziwa ukudlula esiswini nge-Roux en Y loop, ibhendi lesisu eliguqulwa nge-laparoscopically, i-sleeve gastrectomy ne-biliopancreatic bypass nge-duodenal switch.
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Isinyathelo 4. Khuluma nodokotela wakho ngemithi yakho

Udokotela wakho angakwazi ukusiza, noma ungahle ungakuqapheli. Isibonelo, udokotela wakho angakunika imishanguzo ezokwenza ulahlekelwe isisindo noma inciphise ukuthanda ukudla. Uma umtshela ngesifiso sakho soshintsho, angashintsha imishanguzo yakho noma alungise imithamo yakho ukukusiza ufinyelele umgomo wakho.

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Isinyathelo 5. Mtshele nangendlela ozivocavoca ngayo

Ngokuya ngesisindo osidingayo ukwehla, noma yiziphi izinkinga zezokwelapha, nobudala bakho, udokotela wakho angancoma ukuzivocavoca kanye nemisebenzi ephephile kuwe. Ochwepheshe bezokunakekelwa kwempilo (njengodokotela wakho noma isazi sokudla esibhalisiwe) bazoba usizo olukhulu uma udinga ulwazi, iseluleko noma ukwesekwa.

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Isinyathelo 6. Ungabi lukhuni ngokweqile kuwe

Uma kungenzeka ukuthi udle ngokweqile, ungazishayi. Thatha ikhefu bese uzama ukungalingwa ngosuku olulandelayo. Ukudla kakhulu njalo akukwenzi ukhuluphale. Ukukhuluphala kwakho kwakubangelwa umkhuba omubi wansuku zonke.

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Isinyathelo 7. Yiba nesineke

Kungathatha izinyanga eziyi-8 ukushintsha umkhuba, kepha uma usuqala ukuzizwa ungcono futhi abantu bakutshele ukuthi ushintshe kangakanani, ungaqiniseka ukuthi imizamo yakho izuze!

Iseluleko

  • Ngosuku lokuqala lokuzivocavoca umzimba, zama ukungakwenzi ngokweqile. Ukuhamba kancane kancane kuyindlela engcono kakhulu yokujabulela okwenzayo.
  • Ungazivumeli ulambe. Lapho ukudla ikhalori kuncishiswe kakhulu, umzimba ugcina amakhalori amaningi njengamafutha esikhundleni sokuwashisa.
  • Ukwehla kwesisindo esinempilo kufanele kwenzeke ngejubane eliqhubekayo. Khumbula, ufuna ushintsho lwaphakade, hhayi imiphumela esheshayo.
  • Ungakhohliswa yimikhiqizo ebhalwe ukuthi “awunamafutha amancane”, “ushukela omncane”, “uphansi” noma “ukhalori ophansi”. Funda amalebula okunomsoco ukuze uzinqumele amazinga kashukela, amafutha nama-carbohydrate aqukethe.
  • Gwema ukudla ezindaweni zokudla okusheshayo. Uma ungenakho okunye ongakwenza, namathela kuzinketho ezinempilo kwimenyu. Iningi lalezi ndawo zokudlela manje linikeza izitsha ezahlukahlukene zesaladi nezithelo.
  • Yeka ukuphuza iziphuzo ezinoshukela. Ingilazi yeCoca-Cola iqukethe amathisipuni ayi-8-10 kashukela. Esikhundleni salokho, phuza amanzi, itiye, noma ikhofi elimnyama.
  • Gcina imifino ngokugqamile efrijini nezithelo ekhishini.
  • Cela wonke umndeni ukuthi uthathe imikhuba emisha yokudla nezinguquko endleleni ophila ngayo. Kuzoba isinqumo esizuzisayo kuwo wonke umuntu.
  • Nciphisa uphuzo oludakayo (olufana nobhiya) ngoba lunama-calories amaningi.

Ethandwa ngesihloko