Emphakathini wanamuhla, inkinga yesisindo esiningi ayifanele kuphela kubantu abadala, kodwa nakwabasebasha. Inkinga ebaluleke kunazo zonke yukuthi ekukhuleni ukuthi konke ukukhubazeka ekubukeni kubonakala kubuhlungu kakhulu. Futhi ngokushesha nje lapho intombazane ibona ukuthi ayithandi isisindo sayo, uqala ukuhlola imizimba ehlukahlukene ukuze alahle ama-kilogram ayizondwayo.
Ngokuvamile, intsha ikhetha izinyathelo ezinkulu zokulahlekelwa isisindo: amaphilisi akhethekile, ukudla okuhlukahlukene (kufaka phakathi okuqinile) kanye nemishayo yokulamba. Ubudlova obunjalo phezu komzimba ngeke buphele kahle. Ngakho-ke, umuntu kufanele athathe le nkinga ngokungathí sina futhi asize ingane yakho ilahlekelwe isisindo.
Izimbangela zezingane ezisanda ngokweqile
Ngaphambi kokuba uqale ukuxazulula le nkinga, kubalulekile ukuchaza imbangela yayo. Ukwazi isizathu, ungakhetha indlela efanele. Kubalulekile ukukhumbula ukuthi ekukhuleni, umzimba ukhula, futhi usengozini kakhulu.
Ukuphulwa kwesizinda se-hormonal
Ngezinye izikhathi isisindo esiningi singabonakala ngenxa yokwephulwa kwesizinda se-hormonal. Ngeshwa, namuhla kunezici eziningi ezikwazi ukukwenza lokhu. Kulula kakhulu ukusola isimo esinjalo. Isibonelo, uma intombazane ekhuthele ngokomzimba yaqala ukukhula ngesisindo, kodwa ngesikhathi esifanayo idla kahle. Futhi ukwephulwa kwesizinda se-hormonal kungakhuluma ama-acne nama-acne.
Esimweni esinjalo, umuntu akakwazi ukubhekana nesisindo esiningi ngokweqile. Ngakho-ke, udinga ukubona udokotela - udokotela wezingane noma i-endocrinologist. Udokotela uzoqhuba uchungechunge lwezivivinyo futhi cishe ubeka inkambo yokwelashwa, futhi uzokhetha ukudla okufanele. Ngesikhathi esifanayo le ntsha izobe ibhekwe njalo udokotela, okuzokwenza ukunciphisa imiphumela emibi yokulahlekelwa isisindo.
Lapho kufika i-intanethi, intsha ihamba kancane iphinde ihlale phambi kwesimiso kaningi. Kodwa indlela yokuphila engasondelene nayo ithinta kabi isisindo sethu. Ngaphezu kwalokho, ungangezela ukudla okungalungile: iziphuzi, ama-crackers, amantongomane, iziphuzo ze-carbonated, ukudla okusheshayo. Futhi abazali abambalwa babheka ukutheleleka kwengane yabo.
Uzoqala kuphi?
Into esemqoka ukufunda ukuthi intombazane ayikwazi ukulahlekelwa isisindo ngokushesha. Lokhu kuyingozi kakhulu empilweni. Ngakho-ke, kubalulekile ukuthi umuntu ngokwakhe uhlelwe umphumela omuhle futhi abe nesineke. Kuzothatha isikhathi esiningi ukulahla ama-kilogram engadingekile.
Kufanele kuqondwe ukuthi isisindo sitholwa isikhathi eside. Ngakho-ke, kuhamba akulula kakhulu. Yingakho kubalulekile ukuthuthukisa indlela ehlelekile, ehlanganisiwe. Ukuqala intsha kuyadingeka ukukhombisa udokotela, noma ngabe unempilo enhle.
Ukudla okunempilo
Ukuze ususe isisindo esiningi, kufanele uqale ukushintsha ukudla kwakho. Kodwa ngaleyo ndlela azikho izidlo. Ukudla kuzobeka impilo yengane engozini. Ngaphezu kwalokho, le ndlela yokulahlekelwa isisindo yesikhashana nje, kulokhu kuyadingeka ukufeza umphumela unomphela. Njengomthetho, isisindo sizobuya ngaso sonke isikhathi.
Ngakho-ke, ukudla okunempilo kwentombazane ofuna ukulahlekelwa isisindo, kufanele ibe indlela yokuphila evamile. Kuyadingeka ukuthi abazali bajoyine ingane. Ngakho ungabonisa isibonelo esihle, futhi ingane yakho iyoba lula ukuvumelanisa nokudla okusha.
Imikhiqizo evinjelwe
Ukuze ulahlekelwe isisindo, kubalulekile ukuba ungabandakanyi ngokuphelele ekudleni okunengqondo nemikhiqizo eqedile. Ama-chips, ama-croutons, amantongomane kanye nezinye izibhamu, ezibhakwa nama-preservatives kanye nama-dyes - yisitha esikhulu salo. Kuyinto efiselekayo ukudla inyama enamafutha, izinhlanzi kanye nemikhiqizo yesoseji.
Kubalulekile ukuqonda ukuthi konke okungewona amanzi ukudla. I-packed, i-lemonade, i-soda, itiye noshukela - zonke lezi ziphuzo ziyi-caloric. Ngakho-ke, akufanele baphathwe kabi, kodwa kungcono ukungayisebenzisi nhlobo. Itiye elihlaza, amajusi emvelo namanzi namanje - yilokho okulungile.
Imikhiqizo efakiwe
Ungakhohlwa ukuthi umzimba womusha oqhubekayo ukhula futhi uthuthuke, ngakho udinga amavithamini nezakhi (amaprotheni, amafutha, ama-carbohydrates). Sonke siyazi ukuthi ama-carbohydrates anesandla ekufakweni kwamafutha emzimbeni, kodwa uma uwasebenzisa ngendlela efanele, ungathola inzuzo enkulu kakhulu. Ngakho-ke, ama-carbohydrate kufanele atholakale kuphela okusanhlamvu nezithelo, hhayi emikhiqizweni yefulawa. Ama-proteins atholakala enyameni enomsoco nemikhiqizo yobisi evutshiwe, futhi amafutha angamafutha e-vodka, okungekho okungalungile angalimaza lowo muntu.
I-porridge, inhlanzi, inyama, imikhiqizo yobisi omuncu, imifino kanye nezithelo yizinto ezidingekayo ukuba zibe khona ekudleni komntwana. Uma zingekho, izinkinga zempilo ezinzima zingaqala: i-beriberi, i-anemia nokunye. Ukudla okungalungile kungaphazamisa ukusebenza kwesisu namathumbu.
Uhlelo lokudla lokudla lubaluleke kakhulu. Ukuze ususe izinto ezingadingekile, udinga ukudla ngesikhathi esisodwa ezinxenyeni ezincane. Kungcono ukudla kancane amahora amabili. Ngaphandle kwalokho kufanele intombazane izame ukuzwa indlala. Phela, kulokhu, umzimba uqala ukuhlehlisa izakhi, ngakho-ke isisindo sizokhula ngokushesha. Kodwa lokhu akusho ukuthi intombazane kufanele idle kuze kudlule zonke amahora amabili. Ingxenye ekahle ngu 150-200 amagremu.
Ungakhohlwa ngamanzi. Kuyasiza ukujwayela ukushintshaniswa kwezinto. Futhi ukuntuleka kwayo kuyoholela ekutheni isisindo sizokwehla kancane kakhulu. Ngakho-ke, intombazane kufanele iphuze okungenani ilitha lamanzi ahlanzekile ngosuku.
Umsebenzi womzimba
Umsebenzi womzimba ohlangene nokudla okunempilo kungasiza intombazane ukuba ilahlekelwe kilogram eziningana ngesikhathi esifushane. Ngakho-ke, njengokudla okunempilo, imidlalo kufanele ibe ingxenye ebalulekile yokuphila kwengane yakho. Yiqiniso, kulokhu akusho ukuthi intombazane kufanele iguqulwe amahora e-gym, ngoba imithwalo eyingozi ngokwemvelo iyaphikisana.
Kungcono ukhethe ukuhamba ngebhayisikili, i-roller skating, i-skating noma i-skiing. Uma izinto ezinjalo zingekho kumntwana wakho, khona-ke hamba naye enkundleni ye-tennis noma ngaphandle kwedolobha ukuze udlale i-badminton, ungaya egcekeni futhi udlale ibhola. Ngcono nakakhulu, uma intombazane etholakele into yokuzilibazisa: i-volleyball, i-table tennis, basketball nokuningi. Ungabhalisa esigabeni somdanso noma se-aerobics. Kunezinketho eziningi, into esemqoka ukuthola okulungile.
Ukusekelwa kokuziphatha
Kufanele uqonde ukuthi ukulahlekelwa isisindo kuyinkqubo ende futhi elula. Ukuze intsha ilahlekelwe isisindo kunzima kakhudlwana kunomuntu omdala. Udinga ukusekelwa kwabazali bakhe. Awukwazi ukusola ingane nganoma yini. Isibonelo, uma edla i-candy noma edla ukudla okusheshayo noma uma engaphuthelwa emsebenzini. Yiqiniso, kufanele uqondise ingane ehhovisi, kodwa ngesimo esinobungane nesithambile. Ukuhlambalaza kuphela kudambisa isifiso sokwenza okuthile nokufeza imigomo ebekiwe.
Ungamgxeka ingane yakho: akukho ukukhuluphala ngokweqile, noma ukubukeka. Ngisho noma kubonakala kuwe ukuthi intombazane ayiphenduli kumazwana anjalo, lokhu akunjalo. Eqinisweni, ukugxekwa kwakho kokugxekwa kuyiphupho elibuhlungu kumuntu ongenalutho. Ngakho-ke, kufanele usekele ingane yakho ngazo zonke izindlela futhi ukhuthaze izimpumelelo, ngisho nezincane kakhulu.