Izidlo ezingapheli, ukubalwa kwekhalori eliyingozi, ukusebenza okuqeda amandla - kubonakala sengathi wenza konke ukubuyisela ifomu langaphambili, kodwa umcibisholo womthengisi ufihliwe ngesikhathi esisodwa noma awuhambeli esiqondisweni esifisa ...
Ubani okufanele asole ukuthi awukwazi ukulahlekelwa isisindo?
Okokuqala, kubalulekile ukuqonda ukuthi kungani ugcwele. Lokhu kuzokusiza i-endocrinologist, ngoba umuntu ngamunye ubhekene nezakhiwo zayo eziyingqayizivele zomzimba. Ukwandisa isisindo kungabangela ukwephulwa kwezinqubo ze-hormonal emzimbeni, ukusatshalaliswa okwanele kwezandla nezinyawo. Ukufanekisela okukhulu ekugcwaleni kweziguli zesifo sikashukela, kubantu abanegazi eliphezulu. Futhi lokhu akulona uhlu oluphelele lwezifo ezivimbela ukulwa namakhilogremu angaphezulu. Ngakho, uma uqala, ngeke kube buhlungu ukuya kudokotela. Ukuze uphenyo lwezempilo lokuqala, ukuhlolwa okulandelayo kunconywa:
i-glucose;
i-hemoglobin;
i-triglycerides;
i-cholesterol nabanye abanye. Kakade ngesisekelo semiphumela yabo, izinyathelo ezanele zingakhethwa ukulwa nokugcwala.
Ngaphezu kwenkinga yokwehla kwesisindo esithintekayo ehambisana nokuphulwa kwemisebenzi yomzimba, kunezinye izici ezivimbela ukulahlekelwa ngokweqile: ukucindezeleka, ukwehla okubukhali ekuzivocavocavoca, ukudla ukudla okuqukethe ushukela noma amafutha amaningi, futhi mhlawumbe nje ukudla okukhethiwe kabi.
Indlela yokudla okufanele ukulahlekelwa isisindo
Kuvela ukuthi imikhiqizo eminingi esasijwayele ukuyihlolisisa ukudla, eqinisweni, iveza umphumela ohlukile. Ngakho-ke kuvela ukuthi okungenabungozi, ekuboneni kokuqala, umkhiqizo wandisa isisindo sakho ngaphezu kwalokho kubonakala. Futhi ngenxa yalokho, ulahlekelwe ukuthi kungani, ngokunciphisa okungathí sina ekudleni, inqwaba yemisindo kanye ne-hip ayishintshi. Nasi uhlu lwemikhiqizo enjalo. Uma ufuna ngempela ukulahlekelwa isisindo, khipha ekudleni kwakho imikhiqizo elandelayo:
utamatisi nezitsha ezivela kubo;
isitshalo seqanda, amazambane, ikhabe, ama-strawberries, ama-apricot, ama-walnuts;
imvubelo, i-champagne, ubhiya;
imikhiqizo equkethe isitashi;
ubisi;
Izinsizi nama-broths, okuphekwe enyama nasezinhlanzi;
ingulube.
Esikhundleni sazo, sithembele ku-:
anyanisi, ugarlic, izaqathe, iparsley, isilimo esidliwayo esinamagatsha anamanzi;
noma yimiphi imifino eluhlaza, ngaphandle kwesinaphi;
amakhabe: ukhukhamba, i-zucchini, i-patissons, i-pepper, i-peas eluhlaza kanye nobhontshisi obunzima bezinhlamvu;
i-sea kale;
izinhlanzi ezinamafutha aphansi, inyama;
i-cottage cheese ephansi-fat, i-fat kefir ephansi;
noma yisiphi isithelo esimuncu;
imikhiqizo ephansi yekhalori eyenziwe nge-soy.
Indlela enhle yokuphila
Ukuze ulahlekelwe isisindo, ukudla nje okulungile akwanele. Ungakhohlwa ngokuphila okusebenzayo. Asikho isikhathi sokuya ejimini futhi wenze amadansa aseMpumalanga? Kodwa lokhu akudingekile! Ungasebenzisa wonke amathuba ukuhambisa-esikhundleni sokukhuphuka, uhambe ngezinyathelo, uhambe, uhlele njalo imizuzu yokudansa, ugibele nengane emagqumeni kanye nebhayisikili.
Izingozi Zezingozi
Isizathu sokuntuleka komphumela wokulondeka nokuzivocavoca kungase kube ubude obukhulu bokulala kwakho, ikakhulukazi emini. Ikakhulukazi nganoma yini ongeke uhlale e-supine noma ehlezi emva kokudla. Okukhethwa kukho okuhle, uma ulandela ukudla okunomsoco imizuzu engu-15 emgwaqweni, thola umoya omusha. Futhi, ukwehla komthelela wokudla kuhlinzekwa ukucindezeleka okuvamile, ngoba esimweni esinjalo, ukuphazamiseka komzimba kungaphazanyiswa. Ngaphezu kwalokho, ngezinye izikhathi uziduduza, othandekayo, izibungu, ngenkathi ngandlela-thile ukhohlwa ngokuqukethwe kwekhalori yomkhiqizo. Ukusebenzisa isikhathi eside izidakamizwa ze-hormonal (i-steroids, i-insulini) kubangela ukuqala kokulinganisela kwe-hormone, ngenxa yalokho ukuzuza kwesisindo kungenzeka. Yingakho ngaphambi kokuba uqale ukusebenzisa lezi zidakamizwa, kumele uhlale uthintana nodokotela - indlela yokulandela uhlelo lokulahlekelwa isisindo? Ukushintsha kwesisindo kungathinteka yizici ezingalindelekile, njenge-influenza ne-ARVI. Ngemuva kokutheleleka kwegciwane, umzimba ujwayele ukuzuza isisindo, ngoba ngalesi sikhathi umsebenzi wawo uhlose ukuzithokozisa nokuqoqa izinto ezidingekayo. Indlela eqondile yesenzo segciwane ayiziwa. Kodwa kucacile ukuthi bakhulisa okuqukethwe kwamanoni kuma-fat cell. Ngakho-ke, udinga ukunaka ngokukhethekile inhlalakahle yakho emva kwemikhuhlane, ngoba inganciphisa ukuqala komphumela wokudla.
Kuthatha isikhathi sokuphila ukuze uhlale ulungele!
Khumbula: ayikho ukudla okunjalo, emva kokuthola umphumela omuhle lapho ungahlala uphumule futhi uhlale unomphela ngokuma! Kungcono ukusebenza ukuvimbela inkinga kunokuba ulwe kamuva. Yingakho, noma ngabe uneliseke kakhulu ngomzimba wakho wamanje, ungabi nesivila ukuze usebenze ngokwakho! Ukudla ngokufanele nokuzivocavoca ukuze ulahlekelwe isisindo kudingekile. Ukudla okunempilo kuphela nemidlalo kufanele kube yizimfanelo ezibalulekile empilweni yakho - kuphela lapho ungabheka ngokuziqhenya ngokucabangela esibukweni! Ngaphezu kwalokho, ngaphezu kokubukeka, ngokombono wezondlo, ukunciphisa kokudla, ngisho nangama-10%, kuholela empilweni engcono nokulondeka kokuphila: inqubo yokuguga nokufa kwegazi isinciphisa, ukucindezeleka kwegazi kwehla. Kuye kwafakazelwa ukuthi ngokugcina ukudla okukhethekile okuqukethwe okuphezulu kwamaprotheni, amantongomane nezinhlamvu zezinhlamvu, okuqukethwe kwe-cholesterol "embi" kuncishiswe ngo-30% .Loluhlobo lwe-cholesterol luyi "cala" lezinkinga zenhliziyo. Noma kunjalo, udinga ukwazi ukuthi ukuthola ukubukeka kwakho ngokuphelele kuxhomeke esifisweni sakho kanye nemizwelo yengqondo. Khumbula ukuthi ungumuntu othakazelisayo futhi okhangayo kakhulu! Kufanele wenze konke ukuze ube mnandi nakakhulu. Uma kukhona isifiso, kuyoba namathuba! Futhi uma uzibopha ngolwazi ngezimbangela zokuhluleka okungenzeka, khona-ke uzoba nakho konke okudingayo ukunqoba zonke izithiyo. Ungakwazi ukuqala kalula ukulwa okufanele ngokumelene nesisindo esiningi!