Ubufakazi obuhle kakhulu bokusebenza kwanoma yiluphi uhlelo lokuncibilika yidatha yangempela yalabo ababenenhlanhla ngokwanele ukuqeda amakhilogremu angenasidingo, kanye nokugcina imiphumela emihle isikhathi eside.
E-US, kwadalwa irejista kazwelonke yokulawulwa kwesisindo, okubandakanyeka ocwaningweni lokuncipha kwesisindo okuphumelelayo. Ngokwenqubo yayo, ukunciphisa umzimba okungenani kungu-13.5 kg wokunciphisa umzimba (okungamakhilogremu angama-30), kanye nokugcinwa komphumela kwatholakala kungaphansi konyaka. Ukusesha kwesisindo esilahlekile ikakhulukazi: ngokusebenzisa izikhangiso ephephandabeni, izindatshana zomagazini, umabonakude. Ngaphambi kokungena ebhukwini, izihloko zigcwalisa imibuzo eningiliziwe. Ngokulandelayo, amaphepha emibuzo agcwele njalo ngonyaka. Ukutadisha kwale mibuzo futhi kusebenza njengesisekelo sokuhlaziywa.
Isilinganiso socwaningo sasihlaba umxhwele kakhulu: bangaphezu kuka-5 000 abantu abafisa ukuhlanganyela isipiliyoni sakhe. Impumelelo yabo ibinhle: ngokwesilinganiso, isisindo ngasinye silahlekelwa ama-33 kg. Into ebaluleke kakhulu ukuthi isisindo esinjalo siphikelele iminyaka engu-5-7: okungenani sonke isikhathi sokucwaninga. Ngakho-ke, irejista ifaka abantu abaphumelele ekunciphiseni isisindo kuzo zonke izindlela.
Ngokuqondene nezimpawu ezijwayelekile zeqembu labaphenduli, isilinganiso sobudala bamalungu eRegistrest sineminyaka engama-47 ubudala, abangama-77% babo ngabesifazane, ama-95% abamele umjaho waseYurophu. Isibonelo esinjalo sezibalo singaphezu kokwenele iziphetho ezigunyaziwe, ngoba kubhekisisa izici zemvelo nendlela yokuphila.
Izindlela ezisetshenzisiwe zokunciphisa
Elinye lamaphuzu abalulekile wenhlolovo kwakuwumbuzo wendlela yokunciphisa umzimba. Njengoba kwenzeka, kunenombolo enkulu yezindlela ezahlukahlukene ezifaka izifundo zokufeza ukuncishiswa kwesisindo ngokweqile. Isigamu sababambiqhaza sakwazi ukubhekana ngokuzimela nenkinga yesisindo esithe xaxa, abanye badinga usizo lwabachwepheshe. Izazi zezempilo, odokotela, ochwepheshe bezinhlelo ezikhethekile zezentengiselwano ziye zaba abasizi bokunciphisa umzimba. Izindlela ezisebenza kahle nezithandwayo zokunciphisa umzimba zaziyi:
- Kubalwa amakhalori;
- Ukubala umthamo wemikhiqizo;
- Ukuvimbela ukusetshenziswa kwezinhlobo ezithile zokudla.
Kepha ukuze ulondoloze imiphumela etholwe, ababambiqhaza berejista kuma-90% amacala basebenzise inhlanganisela yokudla kanye nokusebenza ngokomzimba ezinhlelweni zabo. Naphezu kweqiniso lokuthi wonke umuntu wayenezindlela zawo zokulwa amakhilogremu, ngesikhathi socwaningo, kwembulwa izici ezijwayelekile - kuyamangaza kakhulu futhi akuvumele ukudala uhlelo oluthile kubo bonke abafuna ukulondoloza kwabo:
Izici zokuziphatha zabantu abaphumelele ukugcina isisindo esiningi esilahliwe
Ukudla okususelwa ekusetshenzisweni kokudla okunamakhalori aphansi nemikhiqizo enokuqukethwe okulinganiselayo kwamafutha.
Ukusetshenziswa kwasekuseni njalo.
Umsebenzi womzimba.
Ukuqina kwansuku zonke.
Izinga eliphakeme lokulawula okwazi inqubo yokudla.
Izibalo zocwaningo kuphela ekuqaleni kokubheka kungabonakala zomile futhi ziyisidina. Eqinisweni, ucwaningo lweNational Registry Research lunikeza imininingwane ebaluleke kakhulu ngokususelwa kokuhlangenwe nakho kwezinkulungwane zabantu. Lolu lwazi mhlawumbe luwusizo kulabo abaqala nje ukulwa nesisindo ngokweqile.
Izimfihlo zesabelo esiphumelelayo
Indawo eyinhloko kwimenyu ye-MED elahlekile ngempumelelo imikhiqizo etholwe ngamazinga aphansi amakhalori atholakala kumafutha. Lokho kwakungukudla okunempilo kwalabo abalwa nekhilogremu eyengeziwe bese kuphuma ophumelele kulo mzabalazo - ngenkathi ebambe umphumela wayo wawuthola ngangokunokwenzeka. Ngokwesilinganiso, inombolo yansuku zonke ye-Kilocalorias yayingu-1379. Kodwa-ke, kwaziwa ukuthi ukuzibika okubambisayo kwenza ukusetshenziswa kwangempela ngokusetshenziswa cishe nge-30%. Ukunaka leli phutha, inkomba ephakathi kufanele ibhekwe njenge-kilocalories engu-1800 ngosuku.
Intshisakalo enkulu yinombolo yamakhalori avela kumafutha, aqeda ababambiqhaza embuzweni iminyaka eminingana - ama-29%. Empeleni, lokho, ukudla kwabo kuwukudla okunenani elilinganiselayo lamafutha.
Ababambiqhaza kufanele futhi bakhombise inani lokusebenza kokudla okuhlukahlukene okusetshenziswayo phakathi nosuku. Kwavela ukuthi kwimenyu esetshenzisiwe yabantu abafisa ukwenza isisindo esincishisiwe izinzile, izingxenye zemifino zinqoba, ziqukethe inani elilinganayo lamafutha, inyama, inhlanzi, imvuthuluka, futhi cishe izingxenye ezimbili zemikhiqizo yobisi ngosuku .
Lokhu okulandelayo kokungafani kwesisindo sabantu abaphumelelayo kungukuthathwa kwemikhiqizo enokwakheka okuguquliwe kwamafutha noshukela, kufaka phakathi ukusetshenziswa okwandisiwe kweziphuzo ezinokwenziwe ngobuciko.
Ochwepheshe banentshisekelo futhi, kangaki ngosuku abantu abanesisindo esincishisiwe bathatha khona. Kususelwa ekuvolweni okuningana, okwakuqhutshwa minyaka yonke, kwatholakala ukuthi abafundwayo badla isilinganiso sezikhathi ezingama-4,7 ngosuku. Imodi yamandla iqukethe ibhulakufesi, isidlo sasemini, isidlo sakusihlwa, futhi phakathi kwazo kungaba yinye noma ezimbili ezincane, ukudla okulula. Ngendlela, ukulahlekelwa kwesisindo okuphumelelayo akuzange kuvimbele iqiniso lokuthi cishe ingxenye yamasu okudla avela ezindaweni zokudlela, kufaka phakathi izindawo zokudlela ezisheshayo.
Abantu abalahlekelwe ngempumelelo banaka ngokukhethekile ukusetshenziswa kwasekuseni. Ngemuva kwakho konke, kuyisidlo sasekuseni esinikeza amandla okusebenza komzimba, kunciphisa umuzwa wendlala nesifiso sokudla okuthile.
Kuyathakazelisa futhi kubona ukwehlukahlukana kokudla komuntu obambe iqhaza lababambiqhaza. Kwavela ukuthi kumamenyu abo bakhuthaze imikhiqizo emincane enciphisa isifiso sokudla, okuholela ekunciphiseni okuningana okungukudla, ukwehla kwezingxenye, okusiza ukugcina isisindo esincishisiwe. Ucwaningo lwalezi zinhlolovo lukhombisile ukuthi ukugcwala kokwehluka kubalwa hhayi kuphela nge- "classic" ezikhuluphele (amakhekhe, ama-dessert), kodwa futhi cishe yonke imikhiqizo. Ukuvela kokunambitheka okusha ekudleni kuholela esifisweni sokuzama futhi, kepha ukudla okunengqondo kuyacasula ngokushesha. Ngakho-ke, ukukhetha okulinganiselwe kwemikhiqizo kungukuvimbela okusiza ekudleni okuncane futhi kugcinwe isisindo kwinkomba efezekile.
I-TV encane - ukunyakaza okwengeziwe!
Lolu cwaningo lubonise ukuthi lowo ofuna ukuzinza isisindo sakhe, ezuzwe nganoma iyiphi indlela, kufanele anake kakhulu ukuzivocavoca, ukuhamba, ukudansa - noma yiluphi uhlobo lomsebenzi. Kubalulekile ukukhetha ngqo lezo zivivinyo eziletha injabulo enkulu: kungahle kugijime, ukuhamba ngebhayisikile, kepha uhlobo lomsebenzi oluvame kakhulu futhi olusebenzayo kakhulu ukuhamba.
Okuxoxiswane nokunikezela ukunyakaza cishe ihora ngosuku. Kungani kube yisibalo esihle, esinama-slim kufanele sibe ngabangane ngokunyakaza? Ukusebenza ngokomzimba kubangela ukukhuphuka kokusetshenziswa kwamandla. Yehlisa isisindo ekudleni okufanayo kulula kakhulu lapho kusetshenziswe amakhalori ngenxa yemidlalo nokuhamba. Kuyadabukisa ukuthi akuwona wonke umuntu onqoba ubuvila kakhulu futhi athole amandla nsuku zonke ukuze anikele okungenani isikhathi esisebenzayo ekuhambeni okusebenzayo - ngoba ukwehla kwesisindo kuhlale kudinga ukuqina, ukubekezela, inhlangano.
Ngokusekelwe ocwaningweni, kwavezwa ukuthi ukunyakaza okusebenzayo okuningi, ikakhulukazi okuhlelekile, kusheshise ukunciphisa umzimba futhi kusize ukubamba isisindo esincishisiwe. Ukufanekisa lokhu kukhishwa, abacwaningi baqhathanisa inani lemizuzu echithe abesifazane ezigabeni ezahlukahlukene zokunciphisa umzimba. Abamele ubulili obuhle ababandakanyeka emizuzwini engamakhulu amabili amakilasi ngeviki, baphonsa cishe ama-8 kg ngenyanga. Uma kungaphezu kwalesi sikhathi kwasetshenziswa ekusebenzeni komzimba, ukunciphisa umzimba kwakungaphezu kwe-12 kg, uma kungaphansi - cishe ama-2 kg. Njengoba inani elikhulu labantu labamba iqhaza kwinhlolovo, lezi zinkomba kufanele zithathwe njengesizathu esibi sokucabanga. Isikhathi nje esandayo sokuhamba noma ngebhayisekili - futhi inani elikhudlwana lamakhilogremu azosethwa kabusha. Abesifazane kanye nabesilisa abafanayo abagwema amakilasi alahlekelwe isisindo kancane.
Yiziphi izinhlobo zomsebenzi ezenza lokhu kuncipha ngempumelelo abantu? Ukuhamba luhlobo lomsebenzi oluphambili. Kuyindawo yonke, ilungele noma yiluphi uhlobo lwesibalo, ingakhathali futhi ngasikhathi sinye idlala indima enkulu ngokunciphisa umzimba. Omunye uqhubeka nokuhamba kuphela, ezinye zihlanganisa ukuhamba nge-Run, Hikes ekilabhini yokuqina, ukudansa, ukuhamba ngamabhayisekili. Kubalulekile ukuthi isikhathi esichithwa ngesikhathi sezemidlalo ngeke sisetshenziselwe ukubuka i-TV, ukuhlala emidlalweni yekhompyutha noma ukulala nje. Uma kuqhathaniswa nomuntu ojwayelekile, ukusetshenziswa kwemali okuvunyelwe ku-TV kungu-30% omncane. Okuwusizo kakhulu - okulimaza okuncane!