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Ngaba wondlekile ngokungakwazi ukunciphisa umzimba ngaphandle kokugcina ukutya okunesondlo kunye nokuzilolonga rhoqo? Emva koko, unokwenza iphutha kwenye indawo kwisicwangciso sakho sokulahleka kwesisindo. Ukuba iinzame zakho zokulahleka kobunzima ziyafikelelwa ngaphandle kwesiphumo esihle konke konke, kukho ithuba lokuba ulandele imikhwa emibi ekuqaleni kosuku.
Imikhwa emibi yasekuseni oyilandelayo inokuphazamisana nomsebenzi wakho oqhelekileyo wokuthintela ukutya kwaye ikuthintele ekusebenziseni amandla afanelekileyo emini yonke. Ukutya kunye nokuzilolonga ngumbono olungileyo, kodwa lixesha eliphezulu lokuba uzilungise ezi mpazamo zakusasa. Funda ukuze wazi imikhwa yakusasa ebangela ukutyeba.
1. Ukutsiba Emanzini
Ukungaseli ngokwaneleyo amanzi kusasa ngu-No-Hayi omkhulu. Ukuphucula ukulahleka kobunzima bakho, enye yezona ndlela zilula kunye neyona ndlela elula kukukhaba ukuqala usuku lwakho ngeglasi okanye ezimbini zamanzi afudumeleyo. Ukusela amanzi afudumeleyo kusasa kuya kunceda ukucoca inkqubo yakho kunye nokunyusa imetabolism [1] .
Iya kunceda nasekunciphiseni ukutya kwakho kunye nokutya ikhalori kwabanye abantu. Yiyo loo nto, qala usuku lwakho ngeglasi yamanzi ashushu kwaye uhlale ucocekile imini yonke ukukhuthaza ukunciphisa umzimba ngokukhawuleza.
2. Ukutya ukutya okwenziweyo kwisidlo sakusasa
Ukutya ukutya okucwangcisiweyo kwasekuseni yenye yezona mpazamo zixhaphakileyo zesidlo sakusasa ezenziwa ngabantu abaninzi kwaye kunokubangela ukuba baphulukane nobunzima kunye nempilo iyonke. Ukugcwaliswa kokutya okuthosiweyo kunye nokuqhubekekayo kuya kuthintela isicwangciso sakho sokulahleka kwesisindo, njengoko zilayishwe izixa zeswekile kunye netyuwa ezinokubangela ukutyeba okungenampilo kunye nokuthintela inkqubo yokuphalaza ubunzima obongezelelekileyo [Mbini] [3] .
Oku kutya kusetyenziweyo kwandisa iminqweno yakho kwaye kukhokelela kukutya kakhulu. Endaweni yoko, kufuneka ube nezinye iindlela ezinempilo ezifana neziqhamo, i-oatmeal, amandongomane, njl.
3. Ukutsiba isidlo sakusasa
Isidlo sakusasa sesona sidlo sibaluleke kakhulu sosuku [4] . Iyonyusa amanqanaba akho emandla kwaye incede ukuzinzisa amanqanaba eglucose. Ukutsiba isidlo sakusasa yenye impazamo yakusasa, kuyaphazamisa imetabolism yakho kwaye kuyicothise inkqubo yokutshisa amanqatha emzimbeni [5] .
Ukuba utsiba isidlo sakusasa, kunokwenzeka ukuba uthathe izigqibo zokutya ezingekho mgangathweni emini. Kwakhona, ukufumana isidlo sakusasa esimnandi kunciphisa iminqweno yakho kwaye kunokunceda ukukhusela iminqweno engafanelekanga [6] .
4. Ukutya Kancinci Kunesidlo Sakusasa
Enye yeendlela ezimbi zasekuseni ezinokuchaphazela ukutyeba kukutya isidlo sakusasa esisezantsi kwizakhamzimba. Isidlo sakusasa esifanelekileyo kufuneka sibe phakathi kweekhalori ezingama-500 ukuya kuma-600, ezibandakanya izakha-mzimba ezinje ngeecarbohydrate, iiprotein, ii-antioxidants, amafutha asempilweni, iivithamini kunye neeminerali. Ezi zondlo ziya kukunceda ekunciphiseni ubunzima [7] [8] .
5. Ukulinda ixesha elide kakhulu ukuba utye isidlo sakusasa
Ukulinda ixesha elide kakhulu ukuba utye isidlo sakusasa kunokubangela ukuba uzuze ubunzima, njengoko umzimba wakho ufuna amandla okwenza imisebenzi yawo. Isisu sakho siziva singenanto kwaye sonyusa imveliso yeejusi ezino-acid ekuphenduleni, ezinokukhokelela kukudumba kunye neempawu zesisu [9] . Ke, yitya ngaphakathi kweeyure ezimbini zokuqala uphume ebhedini [10] .
6. Akenzi Mthambo
Ukuzivocavoca kwasekuseni kunokunceda ukutshisa iikhalori ezininzi kwaye kunokuthintela ukuzuza komzimba. Ngokophando, ukuzilolonga kusasa kwisisu esingenanto kunokunceda abantu batshise amanqatha amaninzi omzimba kunye negalelo lokwehla kobunzima [Shumi elinanye] .
Akunyanzelekanga ukuba ubethe imithambo qho ekuseni yonke into onokuthi uyenze xa uhamba, ubaleka, utsiba kwaye ubaleka [12] .
7. Ukulala kakhulu
Ukufumana iiyure ezisi-7 ukuya kwezi-8 zokulala yonke imihla kuthathwa njengokulungileyo kwimpilo [13] . Kodwa, ukulala ngaphezulu kweeyure ezili-10 ngosuku kukonyusa isalathiso sobunzima bomzimba wakho. Ukulala ngaphezulu kuya kulibazisa ixesha lesidlo sakusasa kwaye uya kugqiba ukutya isidlo sakusasa emva kwexesha, okuya kuchaphazela ngakumbi imetabolism yakho eza kuqala emva kwemini [14] .
8. Ukungakufumani ngokwaneleyo ukukhanya kwelanga kwasekuseni
Ngaba uyazi ukuba ukungafumani ngokwaneleyo ukukhanya kwelanga kunokubangela ukutyeba? Izifundo zibonise ukuba imitha ye-UV evela elangeni ekuseni isempilweni kwaye inokunika amandla emzimbeni ngelixa isonyusa umsebenzi we-metabolic. [Shumi elinantlanu] .
Kwinqaku lokugqibela…
Ukutshintsha imikhwa yakho yakusasa ngokuvuka xa ialam ikhala, usela amanzi amaninzi, utya isidlo sakusasa esilungeleleneyo, ukufumana ukukhanya kwelanga kunokunceda wenze umahluko omkhulu. Sele ubeka umgudu kwindawo yokuzivocavoca okanye ngezicwangciso zokutya ezilahlekileyo zokunciphisa umzimba- kutheni uzivumela zonke ukuba ziye emseleni?
Imibuzo ebuzwa qho
Q. Kutheni ubunzima obungaphantsi kusasa?
UKUYA. Kuba awunabunzima bongezelelweyo kwisidlo sangokuhlwa esingafakwanga. Ngexesha lasemini, xa usitya kwaye usela, oko kutya (kunye namanzi) kongeza ubunzima-ubuncinci de kube kugaywe kwaye kuphume.
Q. Yintoni ekufuneka ndiyisele into yokuqala ekuseni ukunciphisa umzimba?
UKUYA. Unokukhetha kwizinto ezahlukeneyo ezinje ngeti eluhlaza, iti emnyama, ikofu emnyama, amanzi, iviniga yeapile njl.
UAlex MaliekalAmayeza ngokubanziMBBS Yazi ngakumbi
