Kunokwenzeka kakhulu ukuba ngexesha elithile ebomini bakho kwenzekile kuwe ukuba ufuna ukunciphisa umzimba, ngenxa yenyaniso elula yokufikelela kwinjongo yomzimba okanye kwiimfuno zempilo. Kukho abantu abacinga ukuba ukuyeka ukutya, ukutya okuncinci kunye nokulamba yeyona ndlela yokunciphisa umzimba; nangona kukho nabo badlala imidlalo, kodwa abafuni ukutshintsha indlela yabo yokutya.
Siyakuxelela ukuba ukunciphisa umzimba kufuneka unciphise iikhalori, wenze imidlalo emininzi okanye enye yazo zombini iinketho.
Siyinto esiyityayo
Ukuba ufuna ukunciphisa umzimba, ukhetho olungcono kakhulu ukudibanisa ukutya okunokulinganisela kunye nezemidlalo kunye nendlela yokuphila esebenzayo. Unokunciphisa umzimba ngokuhamba ngokutya okungqongqo kuphela, kodwa ekuhambeni kwexesha uya kuba nesithukuthezi kwaye awuyi kukwazi ukugcina ubunzima obufanayo. Ngakolunye uhlangothi, ukuba udibanisa ukutya kunye nemidlalo, uya kukwazi ukunciphisa umzimba ngokukhawuleza kwaye ugcine ixesha elide. Ukongezelela, uya kuqaphela imeko engcono yomzimba kunye nokuphucula okukhulu kwimpilo.
Musa ukoyika ubunzima bakho xa uqala ukwenza imidlalo. Kuxhaphake kakhulu ukuba kwiiveki ezimbalwa zokuqala uphawule ukuba utyebile, oku kungenxa yokuba umzimba wakho uzama ukuziqhelanisa nezivuseleli ongazange uzibangele ngaphambili. Mhlawumbi uya kulugcina ulwelo kwaye ukwinkqubo yokwandisa ubunzima bezihlunu zakho.
Ukuze ukulahleka kwesisindo kusebenze kakuhle, yintoni onomdla kukulahlekelwa ngamafutha kwaye hayi ulwelo nje. Ngokukwanjalo, kusenokuba imeko yokuba unobunzima obufanayo namafutha omzimba njengaxa encitshiswa, kodwa ubunzima bemisipha yakho buyanda. Umsipha nawo unobunzima, nangona uthatha indawo encinci.
Ukunciphisa umzimba akufani nokulahlekelwa ngamafutha
Le ngcamango ayikafakwanga kwabo bantu bafuna ukunciphisa umzimba. Ubunzima kwisikali sakho abufani nepesenti yamafutha omzimba wakhoYimilinganiselo emibini eyahlukeneyo. Kuqhelekile ukuba ukungazi kukwenza ulandele ukutya okungqongqo apho unciphisa umzimba, kodwa ungaboni iziphumo kumafutha omzimba wakho. Oku kungenxa yokuba ukwehla kobunzima kuye kwathatha ubunzima kwimisipha yakho kunye nolwelo lomzimba.
Ukulahlekelwa ubunzima ngokukhawuleza akulona uphawu oluhle, ukuba ufuna ukwenza kakuhle kwaye ulondoloze ixesha elide. Okuninzi kukwanento yokwenza nokutya okanye ukutya esifuna ukukulandela ukuze siphawule iziphumo. Akufunekanga uphelise naliphi na iqela lezondlo, kufuneka usele amanzi aneleyo kwaye ugxothe iimveliso ezenziwe nge-ultra-processed, iswekile kunye notywala.
Akunjalo malunga nokuya "kwisidlo", kodwa malunga nokufunda ukutya.
Ukutya okunempilo kunye nemidlalo, indibaniselwano egqibeleleyo
Ukunciphisa umzimba "ngokukhawuleza" kwaye utshise amanqatha ngaphandle kokulahlekelwa yimisipha okanye ulwelo, okufanelekileyo kukudibanisa zombini izinto. Asikuxeleli nje oku, kodwa uphononongo olwenziwe yiMedicine & Science in Sports & Exercise.
Ulibale ngabo bathi kukho iipilisi zokutshisa amafutha, imimangaliso ayikho!
Yidla ngcono (kodwa kungabi ngaphantsi), yenza imidlalo kwaye ngexesha elifutshane uya kuqaphela iziphumo zomzimba nezengqondo.