Indlela yokuthola isisindo ngokushesha ekhaya?

Kukho cishe abesifazane abasezweni abanelisekile ngamafomu abo. Abanye bacabanga ukuthi baningi kakhulu futhi emizamweni yokwehlisa isisindo bahlala ezidlweni ezidambisayo, bachitha amahora amaningi ejimini. Abanye, ngokuphambene nalokho, bacabanga ukuthi bancane kakhulu futhi banzima ukuthola isisindo. Kulaba besifazane, isihloko sethu sisho. Sizolinga ukuthola ukuthi yini ebangela ukuqina nokuthi owesifazane angakwazi kanjani ukwandisa isisindo somzimba ngokushesha.

Izimbangela zokunciphisa okungenampilo ziningi: kusuka kokungondleki kuya ezifweni ezihlukahlukene. Cabangela okuvame kakhulu.

Owokuqala ukuvinjelwa kokumiswa, noma, njengoba kubizwa nangokuthi, i-scoliosis. Ukuxilongwa okufanayo kuzwakala ekhelini labo, cishe wonke umuntu, kodwa akuzona zonke ngesikhathi esisodwa zincane. Eqinisweni, ukugoqa kwezinye izingxenye zomgogodla obathinta ukusebenza kwegciwane le-thyroid noma emathunjini kuholela ekwehliseni isisindo. Ukuhlelwa kwesimo somzimba we-asthenic kwandisa ingozi yokulahlekelwa isisindo. Ukuze uxazulule le nkinga, kufanele uxhumane nodokotela ngokuhamba kwesikhathi: ekuqaleni wenze lokhu, kube lula ukubhekana nayo. Ukuzivocavoca lapha akusizi.

Isizathu sesibili ukutholakala kwezifo ezitholakala emathunjini emathunjini. Lapho uhlelo lokugaya ukudla luphazamiseka, ukugaya ukudla kunganciphisa, ukudla kulahlekile, okuholela ekubukeni okubuhlungu.

Isizathu sesithathu kungaba ukwehluleka kwe-hormonal. Ngokuvamile kubalulekile ukugcina indlela intombazane yazo zombili izihlathi idlala ngayo ikhekhe futhi ngesikhathi esifanayo ihlala ilula. Mayelana nalabo bantu bathi: "Ungadli ihhashi." Futhi isizathu sihlala kwesinye kwesinye - emzimbeni singaba ngaphezu kwe-hormone cortisol, okubangela ukuwohloka kwemithi engena emzimbeni. Futhi kungakhathaliseki ukuthi umuntu wadla kangakanani esimweni esinjalo - isisindo ngeke sikhule.

Owesifazane uthola kanjani isisindo ngokushesha?

Izincomo zethu zizosiza ukubhekana nale nkinga ekhaya. Izinyathelo ezingaphezulu kakhulu kufanele zithathwe ngaphansi kokuqondiswa udokotela.

Into esemqoka ukudla okufanele. Lokhu akusho ukuthi udinga ukuqala ukudla ukudla okuphezulu kwekhalori ngezakhiwo ezincane zokudla okunomsoco. Umgomo wakho ukwakha ubukhulu be-muscle, hhayi ama-fatty layers. Njengokwenyuka kwesisindo, lapho kutholakala isisindo, kuyadingeka ukuthi uhlele ukudla okunempilo, okungukuthi. ukondla ukudla okunempilo: imifino, izithelo, imikhiqizo yobisi, imikhiqizo yenyama ene-protein ephezulu (inyama yenkukhu, inhlanzi), i-legumes kanye nosawoti.

Ngesikhathi esifanayo, ukudla kufanele kuhleleke. Khetha amahora athile ukuze uthole ukudla bese unamathela esimisweni esimisiwe. Ngaphezu kwalokho, engeza umbuso wakho ezintathu zokudla okuncane. Uma wesaba ukuphuthelwa isikhathi sokudla okulandelayo, gcina ishadi endaweni evelele.

Esikhathini sokuhlelwa kwesimiso sokudla okunempilo kubalulekile ukushiya iziphuzo ezincane ezifana netiyi, ikhofi, i-soda. Phuza ubisi obuhle nobisi bemvelo. Futhi kufanele uyenze ngemikhiqizo: kungcono udle into equkethe ukhalori olungaphezulu. Ngakho-ke, esikhundleni sezaqathe amazambane, ne-apula kanye nejusi le-orange ukuze uthole i-cranberry ne-banana.

Kudingeka futhi ukunakekelwa kwemikhiqizo ehlukahlukene esetshenzisiwe. Kusukela ekudleni okungenasidlo, isifiso sinciphisa. Yidla ukudla okuningi nge isitashi (amazambane, isinkwa, okusanhlamvu) futhi aqukethe amaprotheni (inkukhu, inyama, amaqanda, inhlanzi, ushizi, i-legumes, ibhotela le-peanut).

Ukufeza umphumela oyifunayo, le mithetho kumele ilandelwe nsuku zonke. Ukudla okuqukethe amaprotheni namafutha amancane, njengokungabikho omunye okufanele aphumelele epulatsheni yowesifazane ofuna ukutholakala ngokushesha ngesisindo ekhaya.

• Yenza inkukhu ukudla okuyisisekelo. Igajwa kalula, kanti iphrotheni equkethwe kuyo kusiza ukwakha imisipha.
• Amaqanda kufanele asetshenziswe abilisiwe abilisiwe (upheke amaminithi amathathu), usuku ongeke udle ezingaphezu kwezingxenye ezintathu.
• Engeza i-cottage shizi enamafutha angenalutho ukuze inyama namaqanda.
• Ubisi kufanelekile ukuthenga amafutha angu-1.5%. Icebile kuma-protini nama-carbohydrate, kodwa cishe akunamafutha angadingekile kuwo.
• Ilayisi inikeza i-glycogen, okuyiyona enomthwalo wemithombo yamandla emisipha.

Uma wazi ngokwengeziwe ngemikhiqizo yemikhiqizo, kulula ukulawula isisindo sakho. Lolu lwazi lubalulekile hhayi kuphela kubagijimi nokunciphisa. Sithemba ukuthi sikusize ukuthi uphendule umbuzo mayelana nendlela yokuthola isisindo. Inhlanhla emizamweni yakho!