Ngokuqhelekileyo umntu akanakunciphisa umzimba ngenxa yokuba uziva elambile kwaye akanako ukulandela ukutya. Ngamanye amaxesha oku kubangelwa ukuba isisu sakhe solule, ngoko ke inani elincinci lokutya alibangela ukuba satiety. Ukuphelisa le ngxaki ngeendlela eziliqela-kwikhaya kunye nezodwa (uphando).
Ingakanani umthamo wesisu somntu omdala?
Phendula ngokuqinisekileyo lo mbuzo awunakwenzeka, kuba isibonakaliso sincike kwisakhiwo, ubude kunye nesisindo. Ngokomyinge, umthamo wesisu somntu ngexesha lokuzila ukudla li malunga neelitha ezingama-0.5. Emva kokutya, iyakwelula ilitha eli-1, kuxhomekeke kwisiphi na isabelo sokutya esasetyenziswayo kunye nokuba utywala kangakanani. I-Physiologists ithi umlinganiselo wesisu somntu omdala uvela kwi-0.5 ukuya kwi-1.5 ilitha. Kodwa le nkcukacha ayilunganga kubantu abanokugqithiseleyo nokutya ngokutya rhoqo, baya kuba neenalathisi eziphezulu kwaye bangafikelela kuma-4 litres.
Isantya sesisu sehla kangangoko?
Ngeke kusebenze iintsuku ezimbalwa. Umntu ofuna ukujamelana nale ngxaki, kufuneka sidibanise ukuba ukuba ukubonakala kweziphumo zokuqala kuya kufuneka ulinde ubuncinane iiveki ezimbini. Ngokufanayo, ixesha elingakanani isisu sisancitshisiwe kwimeko ethile, unokundwendwela kuphela ugqirha. Uya kugqiba iqondo lokulula, kuya kunceda ukhethe indlela efanelekileyo kakhulu, kuba kukho iindlela eziliqela ongayichitha ngayo ingxaki.
Indlela yokunciphisa umthamo wesisu:
- Ukuthobela ukutya okukhethekileyo.
- Ukuzivocavoca.
- Iindlela zokuphanda.
- Ukutshintsha umkhwa, ukucwangcisa ukutya kunye neziphuzo.
Indlela yokunciphisa umthamo wesisu ngokwemvelo?
Ezi ndlela zithe gqolo kwaye zilula. Kodwa abafanelekile abo baneesisu kakhulu (3-4 ilitha kunye nokugqitha ngaphezulu). Ukufezekisa umphumo wokusebenzisa ezi ndlela, kuya kufuneka utshintshe indlela yokutya kunye namanzi. Isiphumo siya kubonakala emva kweeveki ezi-2-4, ngoko kufuneka ube nesigulane kwaye ulandele ngokulandelelana iziphakamiso.
Indlela yokunciphisa umthamo wesisu ngeendlela zendalo:
- Yidla ukutya okuncinci, kodwa rhoqo . Oogqirha bancoma ukuba baphule umrhumo wemihla ngemihla yokufumana ama-5-7, ngalinye elo lingadluli kwi-200 g yokutya.
- Musa ukusela ukutya . Phakathi kokutya kunye neziselo kufuneka kudlule ubuncinane imizuzu engama-30.
- Yidla i-fiber ngaphezulu (urham okanye izonka kunye nazo zilungile).
Indlela yokunciphisa umthamo wesisu - ukutya
Le ndlela ikwacatshangelwa ukuba ingabikho. Ukutya okunciphisa umthamo wesisu kuya kugcinwa kwiiveki ezi-2-4, emva koko ungatshintshela ekudleni okuqhelekileyo, ngokunciphisa ukunciphisa isahlulo. Isicwangciso sokondla kulo mzekelo kulula ukuzakhela ngokuzimeleyo, ngokusekelwe kwimigaqo ethile. Ukufaka isicelo sokuphuhliswa kwesondlo kwiingcali akudingeki.
Indlela yokunciphisa umthamo wesisu ngesondlo:
- Ngomhla kufuneka kube nezidlo ezi-6, ezi-3 ezinkulu kunye ne-3 zokutya.
- Isiseko sokutya - iiprotheyini kunye nezitya ezinefayili. Imveliso emhlophe neentlanzi ezimhlophe, iimveliso zobisi ezinomuncu , isaladi yemifuno kunye nesobho, isobho.
- INgxenye ayidluli kwi-200 g.
- IziNxila zingasetyenziswa isigqithi seyure emva kokutya.
Ukuzivocavoca ukunciphisa umthamo wesisu
Izisu zomzimba zomeleleyo zinegalelo ekuxazululeni ingxaki. Kule meko, ukwehla kwimiqulu yesisu ngenxa yokuba izicubu zaso ziba nzima kakhulu, zibuyisele ngokulula ifom yesiqhelo. Ukufezekisa le miphumo, kufuneka uxinzelele izihlunu ze-press, uguquke, uphakamise umzimba kwisimo esifanelekileyo. Oogqirha abacebisi ukusebenzisa le ndlela kulabo abanomthwalo obunzima kakhulu kwaye bafumanisa ukuba baneliseko, kuba oku kungakhokelela kwiingxaki zempilo.
Izenzo zokuphefumula ukunciphisa isisu
Lo ngumsebenzi olula oogqirha bancoma ukuba benze kubo bonke abantu, kungekhona nje abo bafumana ubunzima obunzima . Akuncede nje ukunciphisa umthamo wesisu, kodwa unokomeleza udonga lwesisu. Kulula ukwenza i-gymnastics. Kubalulekile ukuma ngokuchanekileyo, kwaye kungangoko kunokwenzeka ukufaka umoya kumaphaphu, izihlunu zenkampani yokushicilela zincinci ngexesha elifanayo. Gcina lesi sikhundla iminyaka emi-3-5, uze uphume, ukubuyisela isisu kunye neengxaki. Esi sikhundla semisundu yomshicileli sijoliswe kwi-0.5 imizuzu. Ukuphinda ukuphinda usebenze kuyimfuneko 5-7 amaxesha ukuya kwi-1-2 iiyure ngaphambi kokutya, kuyinqweneleka ukwenza okanye ukuyenza okanye ekuseni nakusihlwa.
I-Ascorbic acid ukunciphisa umthamo wesisu
Oogqirha bathi i-vitamin C ayinakuchaphazela ukupheliswa kwengxaki enjalo. Ngoko ke, ngoncedo lwe-ascorbic acid akuyi kuba nako ukulahla iikhilogram ezingaphezulu. Iingcali zenzululwazi zibonakaliswe ukuba ukugqithisa kwe-vitamin C kuya kwandisa nje imeko, kuba iyacaphukisa i-membrane ye-mucous, ikhokelela kwisifo se-gastritis kunye nokubonakala kweentso zamathambo. Ukuze zinciphise ukutya kunye nomthamo wesisu, kwaye unciphise umzimba, kufuneka:
- Landela ukutya.
- Yenza uqeqesho.
- Ukunciphisa isahlulo sokutya kwansuku zonke.
Ukunciphisa umthamo wesisu - isicatshulwa
Iingcali zengqondo zithi ukuphelisa ingxaki yokutya ngokutya kuxhomekeke kwimeko yomntu. Ukunciphisa umthamo wesisu kuya kunceda ukuthotyelwa kokutya kunye nesishukumisi esifanelekileyo. Kufuneka uhlengahlengise kwiimingcipheko, kukho kuphela xa kunesifiso sokulamba , kwaye kungekhona umnqweno wokuziqhayisa ngesantya. Umthamo wesisu somntu ukwanda kancane. Ngako oko, kubalulekile ukujonga ubungakanani beziqephu, ukuqonda ukuba ukuxhamla ingxaki akuyona inketho.
Iipilisi zokunciphisa isisu
Akukhuthazwa ukuthatha loo mayeza ngokuzimeleyo. Ziyalelwe kuphela ngugqirha. Le mali ayinakunceda kakhulu ukunciphisa esiswini, bangaphi banqanda ukutya. Kodwa banefuthe elibi kakhulu kwimpilo yabantu, ngoko ke iingcali azicebisi ukuba zithathe. Nazi ezinye iimbalwa ezimbalwa ezifakazela ngengozi yezo mali:
- Impembelelo engebiyo kwinkqubo ye-nervous, ekhokelela ekuphazamiseni ukulala, ukunganakwa, ukudandatheka kunye nokubonakala kobuhlungu.
- Ukuphululwa kweenkqubo zokuxilonga, okukhokelela ekulahlekeni kweenwele, ukuphazamiseka kwesikhumba.
- Ukutshitshiswa kweembumba zamathumbu zesisu namathumbu.
- Ukubonakala kwesifo sohudo.
- Ukubuyela ngokukhawuleza kweepounds ezilahlekileyo.
Impembelelo emihle yeso sidakamizwa isinciphisa ukutya, ukunciphisa okukhulu esiswini ngaphandle kokuhlinzwa ngokuncediswa kwezi mali akunakwenzeka. Ngamanye amaxesha oogqirha babanika umthetho, kodwa ukuthatha iipilisi kule meko kwenziwa phantsi kolawulo lweengcali, ubude bekhosi bubekwe nguye. Amanyathelo anjalo athatyathwa ukunyanga ukunyameka kweqondo elidlulileyo, kuba umntu onokuxilongwa okufanayo akangakwazi ukulawula ukutya kwakhe.
Ukuhlinzwa ukunciphisa isisu
Inqunywe kuphela ngutitshala kubantu abane-BMI abangaphezulu kwama-40. Ezi ndlela zonyango zibanceda, njani ukunciphisa isisu ukuba nidle kancane, kwaye ngokukhawuleza ulahlekelwe isisindo. Ukusebenza ngumlinganiselo ogqithiseleyo, osebenza kuphela xa kukho izikhombisi zezokwelapha. Sebenzisa, ukuba kukho ithuba lokuphelisa ingxaki ngaphandle kokuhlinzwa, akukho dokotela omnye oya kucebisa. Kukho iindlela ezintathu zokuhlinzwa ukuze unciphise umthamo wesisu:
- Ballooning . Isisu sisetyenziswe isikhwama esikhethekileyo esizalisa isikhala.
- Ukuhamba . Isisu sibhinqiswe ngendandatho ekhethekileyo, egugulelwe ubomi.
- Ukunyuka . Igama lo msebenzi sele libonisa ukuba isiseko sendlela esekweni ukuba inxalenye yesisu isuswe.
Zonke iindlela ezidwelisweyo ziyingozi. Zisetyenziselwa kuphela ukuba ubunzima obuninzi bube yingozi kwipilisi yesigulane kakhulu. Kwezinye iimeko, kucetyiswa ukuba isebenzise iindlela ezincinci. Oogqirha bacebisa ukuba bahlale bebeka iliso inani lezinto ezidliwayo kunye nesisindo nakwabo abangenaso ukukhuluphala. Kule ndlela kuphela kuya kwenzeka ukuba ugcine impilo kwaye ungabi isigulane somntu wesondlo okanye ugqirha.