Ukuncipha kwesisindo kungenye yezimo abantu abaningi abalwela ukuyifinyelela. Kodwa-ke, okunqumayo ukuthi uzowuthola yini umphumela oyifunayo amasu owasebenzisayo. Kunezizathu eziningi umuntu angase afune ukwehlisa isisindo ngokushesha, okuhlanganisa (kodwa kungagcini lapho): ukuhlinzwa okuzayo, izincomo zikadokotela, noma umcimbi ozayo noma iholide. Nokho, ukuncipha ngokuvamile kuzwakala kuhamba kancane, futhi lokho kungase kukhungathekise. Ngokujabulisayo, kunezindlela eziningi ezinempilo zokukusiza ukuthi wehlise isisindo ngaphandle kokunciphisa umzimba noma ukudela impilo yakho.
Nazi izindlela zokunciphisa umzimba ngokushesha.
1. Qaphela ukuthi udlani
Ukuncipha kwesisindo kumayelana nalokho okudlayo hhayi okukudlayo. Ngaso sonke isikhathi yidla ukudla nokudla okulula okudinga umzamo omncane ukukudla njengoba kunciphisa ukudla okuzenzakalelayo. Ukudla okudingeka kugotshwe ngaphambi kokudla kusiza ngenani elikhulu lama-calories asetshenziswayo ngaleyo ndlela kukusiza ukuthi wehlise isisindo kancane.
2. Shintsha indlela odla ngayo
Ngokocwaningo, abantu abadla ukudla kwasekuseni njalo bavame ukudla ukudla okuningi ekudleni okulandelayo. Lokhu kuhumusha isisindo esikhuphukile. Zama okusemandleni akho futhi uhlukane nomkhuba wokudla ukudla kwasekuseni njalo. Lokhu kungase kube umsebenzi onzima kodwa ekugcineni, kuzokusiza ekudleni ukudla okuncane ekudleni okulandelayo futhi lokhu ngokubuyisela kuzokusiza wehlise isisindo.
3. Yidla i-apula ngaphambi kokudla
Ngokocwaningo, i-apula likhiqiza ihomoni ebizwa nge-GLP-1 ethikameza isixwayiso sendlala esithunyelwa ebuchosheni. Ngakho uma udla i-apula ngaphambi kokudla, kunciphisa iphesenti lamakholori okungenzeka uwadle ekudleni. Ama-calories ambalwa adliwe, isisindo sakho siyancipha.
4. Thenga ku-inthanethi ukuze uthole ukudla kwakho
Noma ngabe ukuphi kuyancomeka ukuthi uthenge ukudla ezitolo ze-inthanethi. Ukuthenga ukudla ku-inthanethi kukukhawulela ukuthi unamathele ekudleni okutholakalayo kuphela futhi ungabi nokunye ukudla. Ukuthenga ukudla ohlwini olunqunywe kusengaphambili kukusiza ukuthi wehlise isisindo njengoba kuzothengwa kuphela ukudla okusohlwini. Ngakho-ke, kuwufanele ukuthenga ukudla ezitolo eziku-inthanethi.
5. Yidla amaqanda ekuseni
Ingabe ufuna ukunciphisa isisindo? Khona-ke kufanele uzame ukudla amaqanda ekuseni njengoba ngokocwaningo abantu abadla amaqanda ekuseni behla ngo-60% isisindo ngaphezu kwalabo abangawadli.
6. Phuza ubisi ngemva kokuzivocavoca
Hlala uphuza ubisi ngemva kokujima njengoba ubisi oludliwe ngemva kokuzivocavoca lunciphisa inani lama-calories adliwe njengoba iningi lawo lizosetshenziswa ekulungiseni imisipha kunokunqwabelana emzimbeni.
7. Khulisa umzimba wakho
I-Metabolism isiza ekudleni amafutha engeziwe emzimbeni wakho. Yidla ukudla neziphuzo ezithuthukisa imetabolism yakho okuzoholela ekwehleni kwesisindo. Zama ukudla ukudla okwandisa imithambo yegazi futhi kuthuthukise imetabolism yakho.
8. Yidla imikhiqizo yobisi enekhalori ephansi
Ukudla imikhiqizo yobisi enekhalori ephansi njenge-Greek Yoghurt nokugwema leyo egcwele ushukela kuyindlela eqinisekile yokwehlisa isisindo. Ukudla okunekhalori ephezulu neziphuzo kufanele kugwenywe ngazo zonke izindleko.
9. Faka i-beetroot ekudleni kwakho
I-Beetroot iyi-antioxidant esiza ekwehliseni inani lamafutha asetshenziswa ngesikhathi sokudla. Uma udla ukudla okufana nebhega okunamafutha amaningi, bese wengeza ubhitrudi esidlweni sakho.
Ngiyabonga kakhulu ngokufundisa kwakho kodwa umbuzo wami uthi: Kungenzeka kanjani ukuthi i-beetroot ibe ukulahlekelwa isisindo