Kulabo abafuna indlela elula yokunciphisa isisindo - iseluleko esivela kwisazi sengqondo. Ngezansi iziphakamiso eziyisikhombisa zendlela yokulahlekelwa isisindo - eyodwa ngosuku ngalunye lwesonto. Ukuze usebenzise lezi zeluleko, zifake esibambini sesiqandisisi bese uphinda njalo, ukuthola ukudla.
Yenza isinqumo esiqinile sokulahlekelwa isisindo.
Ukuze ulahlekelwe isisindo, udinga ukuphikelela. Inselele enkulu kunesifiso sokulahlekelwa isisindo - ukuyeka isikhathi eside ekudleni okuphezulu kwekhalori. Ososayensi baye bafakazela ukuthi ukudla okuphezulu kwekhalori, okugcwele ngamafutha, kunomthelela ekukhululweni "kwamahomoni enjabulo" emzimbeni. Abantu asetshenziselwa ukudla ngokuningi banomhlobo "wezidakamizwa zokudla". Ngakho-ke, izazi zengqondo zeluleka, uma zenze isinqumo sokulahlekelwa isisindo, kufanele sitshele ukukhulula wonke amandla. Ucwaningo lwamuva lubonisa ukuthi oyedwa kwabahlanu kulabo abaqala ukwehlisa isisindo, wenqaba ukuqhubeka nokudla nokuzivocavoca emva kwezinsuku zokuqala zokuvimbela ukudla. Ukuze ufeze umgomo wakho, ziqinisekise ukuthi kungani ufuna ukulahlekelwa isisindo. Nquma ukuthi usukulungele ukwenza izinguquko ezinkulu empilweni yakho. Esikhundleni sokucabanga ngokuntuleka kokudla, kungcono ukucabanga ngokudla okunengqondo kanye nendlela yokuphila esebenzayo. Cabanga ukuthi kuyasiza kangakanani empilweni yakho!
Khuluma nodokotela wakho.
Mayelana nokubonisana nodokotela ngokuvamile kuvinjelwa. Kodwa lokhu kuyisinyathelo esibaluleke kakhulu, okufanele siyenze ekuqaleni kokudla. Ucwaningo lubonisa ukuthi abantu abangama-45% abantu abangaphezu kwenani lokuphuza ngokweqile abazange bakhulume ngale nkinga ngodokotela, ngoba nje abakucabangi ngakho. Phakathi naleso sikhathi, udokotela anganikela ngokubambisana nokusekelwa kochwepheshe ngesikhathi sokulahlekelwa isisindo. Ukuthintana nomchwepheshe kuzokusiza ufunde ngezindlela ezintsha ezisetshenziselwa ukwelashwa ngokweqile okwamanje.
Yiba nesimo esihle.
Sonke siyazi ukuthi kunzima kangakanani ukuziphoqa ukuba silambile. Lalela iseluleko sabanokusebenza kwengqondo! Futhi bathi ukucabanga okuhle kungenye yezindlela eziphumelela kakhulu zokufeza imigomo. Nguwe kuphela ongazikhethela ukuthi ungashintsha yini imikhuba nokuziphatha kwakho. Amagama amahle nezenzo ezinhle ziletha imiphumela emihle, futhi iyindlela elula yokunciphisa umzimba. Ukulahlekelwa isisindo kuyinkqubo eqala ngesinqumo sakho esihle.
Ungadluleli okulindelekile.
Ngokwezengqondo ze-psychologists, ukulindela okulindelekile ngokuvamile kuyisizathu sokuvimba ukudla. Esikhundleni sokulindela isimangaliso, kungcono ukugcina izinkomba ezinkulu ngokubuka, ngaphandle kokugxila kubo. Kungcono ukudala incazelo yakho yempumelelo. Ngakho-ke, uzohlale ubhekisela ekuphumeleleni, ngisho noma kungabonakali kakhulu. Futhi, ngenxa yalokho, kuyoba lula ukumelana nomzwa wendlala. Ungaqala ngokulula. Isibonelo, ungadla i-pizza eyodwa esikhundleni sezinto ezimbili ezijwayelekile. Lokhu kuyoba ukuhlolwa kwakho komuntu siqu kwempumelelo. Ngitshele, yikuphi ukudla lapha? Futhi ngalokho kancane kancane ukunciphisa inani lokudla okunamafutha, izinga le-cholesterol egazini liyehla. Uma unomuzwa wokuthi izingubo sezikhululekile, udinga ukubeka enye ukunqoba okuncane ekumeni.
Hlela imigomo okwazi ukuyifinyelela.
Ucwaningo lwemitholampilo lubonise ukuthi ukulahlekelwa kwesisindo sika-5 kuya ku-10% kunciphisa ingozi yezifo ezihambisana nokukhuluphala. Uma imigomo ebekwa ngaphambi kwakho ifinyelelwa ngesikhathi esifushane, uzobe nesikhathi esiningi sokusebenza kwayo. Ukuphumelela okuqhubekayo kuyokugqugquzela ukuthi uqhubeke usebenza ngokwakho. Futhi lokhu, kuyokusiza ukuthi ulahlekelwe isisindo. Buza udokotela wakho ukulawula inkomba yakho yomzimba wakho (BMI). Lokhu kubaluleke kakhulu! Khumbula ukuthi ukulahlekelwa isisindo kungahlolwa kuphela esikalini. Kodwa ukuhlola umjikelezo wesinqe nokubala i-BMI. Phela, lapho wenza imidlalo, inqwaba yamafutha izothathwa indawo ye-muscle ngaphandle kokulahleka kwesisindo esikhulu.
Funa usizo oluvela kwabanye.
Imiphumela yocwaningo lwamuva lubonisa ukuthi abantu abancinci bayayibona "isithiyo esinzima kakhulu" njengokuthi "ukungabi nentshisekelo eqinile" nokuthi "ukuzwa ukulamba". Uma unquma ukuya ekudleni, zama ukuthola ukusekelwa kokuziphatha kubantu abakuzungezile. Lokhu kuzokwandisa isisusa sakho, ukuqinisa intando yakho nokuzimisela. Futhi ngaleyo ndlela kunomthelela ekwenzeni imigomo ebekiwe. Ngeke kube nje umndeni, abangane abaseduze nezihlobo. Kodwa futhi nodokotela, iseluleko somqondo wezengqondo, isondlo sokudla, umqeqeshi yizifundiswa ezijwayele inkinga yokulahlekelwa isisindo "ngaphakathi".
Ukuhlela.
Ukuhlela okuzokwenzeka kuzokusiza ukufezekisa imigomo ehlobene nokulahlekelwa isisindo. Dala uhlelo lokusebenza lokhonkolo:
- cabanga kusengaphambili ukuthi izitsha ozodla,
- yikuphi ukulahlekelwa kwesisindo ofuna ukufezeka esikhathini esithile,
- Ngisiphi isikhathi sokuhlela umhlangano nodokotela wezinsuku.
Ngakho-ke, wazi kahle enye yezindlela ezilula zokulahlekelwa isisindo, iseluleko somqondo wengqondo nokucwaninga kososayensi. Noma yiluphi uhlobo lokudla oluyisebenzisayo, le mithetho elula izosiza ekufinyeleleni umgomo - ukuqeda isisindo esiningi.