Izindlela ezingcono kakhulu zokulahlekelwa isisindo esengeziwe

Ukukhipha isisindo esengeziwe kuyiphupho abantu abaningi nabaningi abanalo.ngubani ongakufeza?Zikhona izindlela zokusiza lolu daba?Igama elithi "ukudla" lingaba isisho esinganambithisiseki kwabanye,ngoba ngokushesha nje lapho abanye bezwa ukuthi amagama athi “ukuncipha emzimbeni” kanye “nokulandela ukudla okudlayo”, baba nemizwa yokucindezeleka nokuzizwa benecala, kodwa ngokukaMaggie Doherty, isazi sezokudla esigunyazwe e-US futhi ongumnikazi we-Dorty Nutrition, My Fitness Pal uthi ukwehlisa isisindo akusho nje ukubeka imingcele. kodwa kuningi okungenziwa, ukwehlisa isisindo ngaphandle kokudayetha. Isiza sinikeza amaqhinga ayi-6 alula futhi ajabulisayo okwehlisa isisindo ngaphandle kokuncisha ukudla:

1- Uhlu lwezisusa

U-Audra Wilson, udokotela wezokudla osemthethweni kanye nodokotela wezifo zezingane esibhedlela saseDelnor, utusa ukuba kwenziwe uhlu lwezizathu zokuthi kungani umuntu efuna ukuncipha, njengokuba nempilo enhle ngekusasa lomkhaya wakhe, nokuthuthukisa amandla akhe okwenza lokho abangakaze bakwenze ngaphambili. . Futhi lapho izinto ziba nzima futhi zifinyelela esimweni esidinga ukuncipha (okungeyona ngempela into embi), ukuba nohlu lwezinto ezibangela ukuthi ufune ukuncipha kuzosiza kakhulu. Uphenyo Ithagethi.

2- Imenyu yokudla yamasonto onke

“Esinye sezizathu ezinkulu ezenza abanye abantu bahluleke ukunamathela ohlelweni lokudla okunempilo ukuthi abakalungeli,” kusho uRyan Maciel, uchwepheshe wokuqina womzimba oqinisekisiwe. UMaciel utusa ukubekela eceleni isikhathi esithile isonto ngalinye sokuhlela ukudla isonto lonke. Ukusungula uhlelo oluthile nokubhala phansi uhlu lwegrosa edingekayo kulokhu, kusiza ekukhetheni ukuthi yini evumelana nokudla kwamasonto onke futhi kwenza kube lula ukufinyelela kukho.

Ukukhula kwesisindo kubangela ubuwula

3- Phuza amanzi ngaphambi kokudla

“Iqhinga eliwusizo elingasetshenziswa yinoma ubani ukuphuza ingilazi noma amabili amanzi imizuzu eyi-10 ngaphambi kokudla,” kusho u-Elliot Upton, umqeqeshi wokufaneleka komuntu siqu oqinisekisiwe. Ngale ndlela, ukoma ngeke kwenziwe iphutha ngokulamba, futhi ngokuvamile, i-hydration efanele isekela ukulahlekelwa isisindo. Futhi, “ukuphuza amanzi anele kuzokusiza uzizwe ugcwele, ugweme indlala, futhi uvimbele ukudla ngokweqile,” ngokweseluleko sika-Upton.

4- Shisa ama-calories

Imisebenzi eshisa ama-calorie ngaphandle kokuzivocavoca ihlanganisa ekhaya futhi ngesikhathi samaholide ugibele izitebhisi esikhundleni sekheshi, udlale nezingane, uhlanze indlu, udabule amaphepha amadala noma ulahle izinto ezilahliwe, futhi emsebenzini uye ehhovisi lomunye uzakwenu esikhundleni sokuthi Thumela. i-imeyili, kusho uWilson, ngokuthi "zonke izinyathelo zibalulekile futhi lo msebenzi ungaba nomthelela uma kuziwa ekulahlekelweni kwesisindo."

5- ukuxubha amazinyo

UDanny Singer, umqondisi weFit2Go Rehabilitation Programme eBaltimore, eMaryland uthi: “Ukuxubha ngemva kwesidlo sakusihlwa esikhundleni sokuyolala kuyisinqumo esihle kunoma ubani onomkhuba wasebusuku kakhulu.

6- isikhathi sokulala

Kukhona ubuhlobo obucacile bembangela phakathi kwesisindo nokulala, njengoba lapho umuntu engasitholi isikhathi esanele, kuthinta kabi amahomoni alawula ukudla, ukondla umuzwa wendlala phakathi nosuku futhi ngaleyo ndlela udle ngokweqile. Yingakho u-Upton egcizelela ukubaluleka "kokuthuthukisa ikhwalithi yokulala nobude besikhathi njengesisekelo sanoma yiluphi uhlelo lokulahlekelwa isisindo."