ukuba ukunciphisa amanqatha esisu ngokupheleleyo nangonaphakade Kuyimfuneko ukuba uyihlasele ivela kumacala amathathu. Ukufumana isisu esisicaba kuhlala kuhamba kwizicwangciso ezibanzi ezisekwe kwimithambo eqhelekileyo, ukutya okusempilweni kunye nokukhangelwa okungagungqiyo kwengqondo.
Yenza umthambo wentliziyo okungenani kathathu ngeveki. Ukubaleka, ukuqubha, intambo yokutsiba kunye nokunyuka intaba zezona zinto zitshisa kakhulu kwiikhalori. Qiniseka ukuba uzibaleka ngamandla kwinqanaba lakho, kunye namanye amacandelo afunekayo kunye nezinye zokubuyisela. Amanqatha omzimba onke aya kuncitshiswa, ngakumbi esinqeni ukuba kukho ingqokelela kule ndawo.
Susa ukutya okuqulethe amafutha athambisayo. Ngale ndlela, kuya kufuneka uthathele ingqalelo ukutya okuqhotsiweyo kunye nokutya okuninzi okusetyenzisiweyo (iibhari zesiriyeli, iitshiphusi zetapile, isonka esisikiweyo ...). Endaweni yoko, ukuba ufuna ukunciphisa amafutha esiswini, kufuneka ubandakanye ukutya okunotyebileyo kwi-asidi ye-monounsaturated fatty acids. Iavokhado, amandongomane, iimbewu kunye neoyile yomnquma azinakuphuthelwa kukutya kwakho. Amaqunube, ukutya okunefayibha eninzi, kunye nemifuno enamagqabi aluhlaza nazo ziyadibana nathi.
Omnye umngcipheko wokufumba kwamafutha esiswini luxinzelelo. Kwaye ibangela ukuba kuveliswe icortisol, ihomoni enxulumene nokutya ngakumbi kunye nokudumba kwesisu. Ngale ndlela, isicwangciso esibanzi sokufumana isilinganiselo esilinganiselweyo kufuneka sibandakanye iyoga, ukucamngca okanye ezinye iindlela ezinceda ukubuyisela ukulungelelana kwengqondo.