Ungasityeba njani ngendlela esempilweni nesebenzayo

Asifumani kuphela abantu abafuna ukunciphisa umzimba, ukunciphisa umzimba kunye nevolumu, ipesenti esezantsi kodwa ibalulekile jonga indlela yokufumana ubunzima ngokufanelekileyo nangempilo. 

Malunga Isibini kwisithathu sabantu batyebe kakhulu okanye batyebe kakhuluNangona kunjalo, ngeli xesha siza kugxila kubo bonke abo bafuna ukutyeba ukuze bagcine ubunzima obusempilweni.

Kuyingozi ukuba ngaphezulu kobunzima obucetyiswayo ngokobude, ubudala kunye nebala njengoko kunokuba ngaphantsi kobunzima obuphawulwe ziingcali.

Ukuba ujonge ukutyeba ngokukhuselekileyo nangempumelelo, qhubeka ufunda le migca ukuze wazi onke amaqhosha ayimfuneko ukufezekisa.

Ungatyeba njani ngokukhawuleza kwaye usempilweni

Into ebalulekileyo xa kuziwa ekufumaneni ubunzima kukwenza ngokuzithemba, ngokuthe ngcembe kunye nemibono ethile ebalulekileyo malunga nento oyenzayo.

Nangona kubonakala kulula ukutyeba, kufuneka ube nolwazi olusisiseko malunga nokutya ngokwexabiso lesondlo ukunqanda ukusilela kwaye ungasebenzisi kakubi amanqatha kunye neeswekile ekuhambeni kwexesha eziyingozi kakhulu emzimbeni.

Ukuba ungaphantsi komzimba Kuya kufuneka ufumane ubunzima bemisipha kunye nokuqina kunye nokutya okunamafutha asezantsi. Akunyanzelekanga ukuba utyebe kwaye ube namafutha esiswini angakuncedisiyo ukuba ube sempilweni.

Sifumana eluntwini abantu abaninzi abane uhlobo lwe-2 yeswekile abangatyebanga kakhulu, kodwa baneengxaki zentliziyo ngokugcina ukutya okuyingozi.

Iindlela zokugcina engqondweni

• Sebenzisa iikhalori ezingaphezulu apho umzimba ufuna.
• Sebenzisa phakathi kwe-500 kunye ne-700 yeekhalori ezongezelelweyo kwimini yakho ukufumana ubunzima ngokukhawuleza, okanye ukusebenzisa iikhalori ezingaphezulu kwama-300 ukuba ujonge ukukwenza kancinci.
• Yitya amaqela okutya asempilweni, iiproteni, iikhabhohayidrethi, kunye namafutha asempilweni.
• Uhambisa ukutya kwakhe kakuhle yonke imihla kwaye uquka onke amaqela okutya.

Uyifumana njani imilenze etyebileyo

Kwiimeko ezininzi, abantu bafuna ukutyeba imilenze yabo ebhityileyo kwaye bagcine umzimba wabo umncinci kwaye womelele. Kubalulekile ukugcina ukutya okufanelekileyo ukuze ufezekise oku.

Nazi izinto eziphambili zokutya ukuze uyityebe imilenze yakho.

• Imifula: Ichickpea, iilentile, isonka esineesiriyeli kunye nembewu.
• Iioyile: umnquma kunye ne-canola.
• Imbewu: ujongilanga, isesame, iflakisi.
• Amantongomaneii-walnuts, iiamangile, iiasheyusi, iihazelnuts.
• Iziqhamo ezomileyo. 
• Iiavokhado, ii-olive. 
• Iziqhamo ze-smoothies.
• Izixhobo zokufumana ubunzima: Ioyile yeentlanzi, iproteni yewhyy, igwele lokuphisa, ukudala.

Ukuzilolonga ukomeleza imilenze nokubenza batyebe

Kubalulekile ukuba ungakhathaleli kuphela ukutya kwaye wandise namaqela okutya, kufuneka yenza imidlalo kunye nokwenza umthambo ezinceda ukugcina izihlunu ezomeleleyo ukuze zikhule ngobukhulu.

• Izikwere: Le yeyona mithambo isebenzayo, esebenzayo nelula ukuyenza. Awuzukunyusa nje kuphela izihlunu zomlenze, uya kufumana iimpundu ezomeleleyo.
• Ukubamba kunye nokumelana: Umatshini we-elliptical onenqanaba elithile lokumelana nawo uya kukunceda ukuba uphucule ukutyeba kwemilenze yakho.
• Ukuzivocavoca amandla: jonga imithambo esebenza ngakumbi emilenzeni.

Kubalulekile ukuba umthambo wenziwe ngendlela elawulwayo kunye nolawulo lweengcali. Hlanganisa ukuphumla okuhle kunye nokutya okuthile kunye nokuzilolonga okulungelelaniswe nobudala bakho kunye nemeko yomzimba.

Ukutya ukutyeba ngenyanga

Akunyanzelekanga ukuba sikonyuse ukutya esikwaziyo ukuba kuyatyeba, kufuneka sisebenzise iikhalori ezininzi, iikhalori kunye nokutya okusempilweni.

• Yitya iiprotein ezininzi. Ukuba ujonge ukwandisa izihlunu, zombini iiproteni zemifuno kunye nezilwanyana zibalulekile. Amaqanda, iimveliso zobisi, amandongomane, inyama, intlanzi, kunye nebhotolo.
• IiCarbohydrate kunye namafutha. 
• Yitya izidlo ezithathu eziphambili ngosuku kwaye utye amashwamshwam aphezulu. Njengamantongomane, iiavokhado okanye iibhanana.
• Kunqande ukutya okwenziweyo kwaye upheke into oza kuyitya. Kuya kufuneka utyebe ngempilo.

Ukutya ukuze ufumane i-10 kilos ngenyanga

Nanku umzekelo wokutya ungaqhuba inyanga ukufumana ubunzima ngokukhuselekileyo nangempumelelo.

Desayuno

• Amaqanda ama-4
• Isonka samasi esitsha kunye nobusi.
• Ikofu enobisi olupheleleyo.
• Isiqingatha seavokhado

Kusasa

• Iglasi yobisi olupheleleyo.
• Isandla samandongomane kunye nesiqhamo.

Ukutya

• Ukutya kweprotein ngohlobo lwenyama okanye intlanzi. 250 iigrem.
• IiCarbs, irayisi okanye ipasta.
• Imifuno eluhlaza eluhlaza.

Ukutya okutyayo

• Iyogathi yendalo.
• Iigrama ezingama-50 zehabile.
• Itafile yobusi.

cena

• Iigram ezingama-300 zenkukhu okanye inyama yenkukhu.
• Ukuhlobisa imifuno ngeoli yeoli.

Ukutya ukufumana ubunzima obunempilo

Ukuba ujonge ukutyeba, wandise ukusetyenziswa koku kutya ukuze ukufumane ngokulula, siyakushiya uluhlu lwamaqela awona afanelekileyo anokubandakanya ekutyeni. 

• Iziqhamo ezomileyo.
• Amantongomane.
• Ipeanut butter.
• Ubisi lonke, iyogathi, itshizi, ibhotolo.
• Amafutha omnquma ongeyontombi, ioyile yekhokhonathi.
• Iponyoponyo.
• Ukutya konke.
• Iinkukhu, inyama yenkomo, imvana okanye inyama yehagu.
• Iitapile, ibhatata emnandi.
• Itshokholethi emnyama.

Ngaba kuyacetyiswa ukuba ufumane ubunzima obuninzi ngexesha elifutshane?

Ukuba awukuqhelanga ukutya izixa ezikhulu zokutya, yandisa ukutya kwakho kancinane kancinci ngenxa yokuba kungenjalo, umzimba wakho unokuhlutha kwaye wenze umonakalo emathunjini.

Ngakolunye uhlangothi, musa ukusebenzisa kakubi iziselo ezinxilisayo, kuba ngaphandle kokuba neekhalori ezingenanto zisenza sonyuse imetabolism kunye noxinzelelo lwegazi kwaye zinokubangela ukuba unciphise umzimba.

Umzimba womntu ngumatshini ophantse ugqibelele, Akufuneki sinyanzele okanye sizinyanzele. Sikucebisa ukuba uye kwi-endocrinologist ukukukhokela kwinjongo yakho yokufumana ubunzima ukuze ubufezekise ngokufanelekileyo.

Sifumana amakhulu okutya asincedayo ukuba sityebe, kodwa ayizizo zonke ezihlangabezana neemfuno zokubenza babe sempilweni.

Akucetyiswa ukuba ufumane ubunzima obuninzi ngexesha elifutshane kuba umzimba ufuna ixesha okanye ixesha lokuziqhelanisa. Umzimba unezithintelo kwaye asinakho ukuwusebenzisa gwenxa. Ukongeza, kubalulekile ukujonga ukutya kwakho kunye nokutya iimveliso ezineekhalori kodwa zisempilweni.

Ukongeza, ukufumana ubunzima "kakubi" kunokwenza umzimba wethu ubonakale umbi kwaye ungazinzanga. Ukuba ungomnye ibhitye kakhulu kwaye ngumntu omncinci jonga ubungakanani obulungele umzimba wakho kunye nobume bakho.

Soloko uye kwi-endocrinologist ukuba ubona kufanelekile kuba kubalulekile ukukhangela ukutya okufanelekileyo kunye nokusempilweni ukunciphisa umzimba kunye nokutya ukuze ufumane ubunzima ngokufanelekileyo.