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Kungani kunzima ukwehlisa isisindo - Amathiphu okunciphisa isisindo - Izidlo eziphezulu eziyi-10 ezidume kakhulu - Ukuhlinzwa okungcono kakhulu kwesisindo

Kungani kunzima ukwehlisa isisindo:

  1. Ukudla okungalungile: Esinye sezizathu ezivame kakhulu zokuthi kungani abantu benenkinga yokulahlekelwa isisindo ukudla okungenamsoco. Ukusebenzisa amanani aphezulu okudla okungenampilo okuqukethe ushukela namafutha angenampilo kungaba nomthelela ekuzuzeni isisindo esingalawuleki.
  2. Ukungazivocavoci: Ukuzivocavoca kudlala indima ebalulekile ekwehleni kwesisindo. Ngaphandle kokuzivocavoca okuvamile, kuyinselele ukushisa ama-calories engeziwe futhi unciphise isisindo.
  3. Ukungalali ngokwanele: Ukulala kubalulekile ukuze ugcine umzimba usebenza kahle. Ukuntuleka kokulala kungaphazamisa izimpawu ze-metabolic ezilawula isifiso sokudla, okuholela ekudleni ngokweqile nokusetshenziswa kwekhalori ngokweqile.
  4. Ukungalingani kweHormonal: Ukungalingani kweHormonal, njengokungasebenzi kahle kwegilo noma i-polycystic ovary syndrome, kungaholela ekuzuzeni isisindo futhi kungase kwenze kube nzima ukwehlisa isisindo ngokudla okujwayelekile kanye nemikhuba yokuzivocavoca.
  5. Izici ezingokwengqondo: Izici ezingokwengqondo, njengokucindezeleka nokudla ngokomzwelo kungaholela ekudleni ngokweqile, okwenza ukuncipha kwesisindo kube nzima.
  6. Imithi: Imithi ethile ingabangela ukukhuluphala, kwenze kube nzima ukwehlisa isisindo ngisho nalapho abantu bephila ngendlela enempilo.
  7. I-Genetics: I-Genetics nayo ingaba nendima ekuzuzeni isisindo kanye nokukhuluphala. Abanye abantu bangase babe nokuthambekela kofuzo ekuzuzeni isisindo, okwenza ukuncipha kwesisindo kube inselele.

Sengiphetha, ukwehla kwesisindo kudinga ukuguqulwa kwendlela yokuphila ngokuzinikela ngokudla ukudla okunempilo, ukuvivinya umzimba njalo, ukulala ngokwanele, nokubhekana nezinkinga zempilo ezicashile ezingase zibe nomthelela ekuzuzeni isisindo. Ukubonisana nochwepheshe bezempilo ukuze kutholakale futhi kulungiswe izithiyo ezingaba khona ekuncipheni kwesisindo kunconywa kakhulu.

Nawa amanye amathiphu okwehlisa isisindo:

  1. Yidla ukudla okunempilo nokulinganiselayo: Faka izithelo eziningi, imifino, amaprotheni amancane, nokusanhlamvu okuphelele ekudleni kwakho.
  2. Khulisa umsebenzi womzimba: Hlela ukuvivinya umzimba njalo, njengokuvivinya umzimba nemithambo yegazi nokuqeqeshwa kwamandla, okungenani imizuzu engama-30 ngosuku.
  3. Gcina umkhondo wenqubekelaphambili yakho: Ukuqapha inqubekelaphambili yakho yokuncipha kungakusiza uhlale ukhuthazekile njengoba ufinyelela imigomo yakho.
  4. Lala ngokwanele: Zihlosele ukuthola okungenani amahora angu-7-8 okulala ebusuku ukuze usize ukulawula ukudla kanye nokugayeka kokudla.
  5. Lawula ingcindezi: Lawula ingcindezi ngamasu okuphumula njengokuzindla, ukuphefumula okujulile, noma i-yoga ukuze ugweme ukudla ngokweqile ngokomzwelo.
  6. Nciphisa ukudla okugayiwe nokunekhalori ephezulu: Iziphuzo ezinoshukela, ukudla okungenamsoco, nokudla okulula okugayiwe kufanele kulinganiselwe noma kususwe ekudleni kwakho.
  7. Funa ukwesekwa: Cabangela ukufuna ukwesekwa kubangani, umndeni, noma uchwepheshe wezokunakekelwa kwempilo phakathi nohambo lwakho lokulahlekelwa isisindo.

Kubalulekile ukukhumbula ukuthi ukwehla kwesisindo okunempilo nokuqhubekayo kuthatha isikhathi nokuzibophezela. Ukuncipha kancane kancane kwesisindo samakhilogremu angu-1-2 ngesonto kuwumgomo ophephile nofinyelelekayo kubantu abaningi.

Nazi izidlo eziyi-10 ezidume kakhulu:

  1. Ukudla kwaseMedithera: Ukudla okunempilo kwenhliziyo okugcizelela okusanhlamvu, izithelo, imifino, amaprotheni amancane, namafutha anempilo njengamafutha omnqumo namantongomane.
  2. Ukudla kwe-Paleo: Ukudla okugcizelela ukudla okuphelele, ukudla okungacutshungulwanga okufana nalokho okwakudliwa abantu bakudala, okuhlanganisa inyama engenamafutha, izithelo, imifino, namantongomane.
  3. I-Atkins Diet: Ukudla okune-carbohydrate ephansi okugcizelela amaprotheni amaningi, ukudla okunamafutha amaningi futhi kukhawule ukudla kwama-carbohydrate.
  4. Ukudla kwe-Ketogenic: I-carbohydrate ephansi kakhulu, ukudla okunamafutha amaningi okuphoqelela umzimba esimweni se-metabolic se-ketosis, okungaholela ekulahlekelweni kwesisindo ngokushesha.
  5. South Beach Diet: Ukudla okune-carbohydrate encane okugcizelela amaprotheni amancane, okusanhlamvu, izithelo, nemifino futhi kukhawule amafutha agcwele kanye nama-carbohydrate anenkomba ephezulu ye-glycemic.
  6. I-WW (i-Weight Watchers phambilini): Uhlelo lokudla olunikeza amaphuzu ukudla okusekelwe kukhalori yakho, ushukela, amafutha agcwele, kanye nokuqukethwe kwamaprotheni, okusiza abantu ukuba bathole ukuncipha kwesisindo okuzinzile.
  7. Ukudla kwe-DASH: Ukudla okunempilo okugcizelela izithelo, imifino, okusanhlamvu, amaprotheni amancane, nemikhiqizo yobisi enamafutha amancane kuyilapho kunciphisa amafutha agcwele, i-cholesterol, ne-sodium.
  8. I-Flexitarian Diet: Ukudla okuguquguqukayo okuvumela ukusetshenziswa kwenyama nomkhiqizo wezilwane ngezikhathi ezithile kuyilapho kugcizelela ukudla okusekelwe ezitshalweni.
  9. I-Zone Diet: Ukudla okune-carbohydrate ephansi okulinganisa amaprotheni, ama-carbohydrate, nokudla kwamafutha ngesilinganiso esithile ukulawula amazinga e-insulin nokukhuthaza ukuncipha kwesisindo.
  10. Ukuzila ukudla okungapheli: Ukudla okubandakanya izikhathi ezishintshayo zokuzila ukudla nokudla ukuze kukhuthazwe ukwehla kwesisindo nokuthuthukisa impilo yonke.

Ukuhlinza ukwehlisa isisindo ngokuvamile kunconywa kubantu abanenkomba yesisindo somzimba (BMI) engu-40 noma ngaphezulu noma engu-35 noma ngaphezulu abanezimo zezempilo ezihlobene nokukhuluphala ngokweqile, ezifana nesifo sikashukela sohlobo 2, umfutho wegazi ophakeme, noma i-apnea yokulala. Nakhu okunye okuvamile kokuhlinzwa kwesisindo:

  1. Ukuhlinzwa Kwemikhono Yesisu: Le nqubo ihilela ukukhipha ingxenye yesisu ukuze kuncishiswe ubukhulu baso, ukunciphisa inani lokudla kanye nokukhuthaza ukulahlekelwa isisindo.
  2. Ukuhlinzwa Kwe-Gastric Bypass: Le nqubo ihilela ukwakha isikhwama esincane sesisu kanye nokuhlela kabusha amathumbu amancane, ukunciphisa inani lokudla kanye nokunciphisa ukumuncwa kwezakhi ukuze kuthuthukiswe ukwehla kwesisindo.
  3. Ukuhlinzwa Kwe-Gastric Band Okulungisekayo: Le nqubo ihlanganisa ukubeka ibhande elilungisekayo endaweni engenhla yesisu ukuze udale isikhwama sesisu esincane futhi unciphise ukudla.
  4. I-Biliopancreatic Diversion nge-Duodenal switch: Le nqubo ihilela ukukhipha ingxenye yesisu nokuhlela kabusha amathumbu amancane, ukunciphisa ukudla kanye nokumuncwa kwezakhi ukuze kuthuthukiswe ukuncipha.

Ukuhlinzwa kokulahlekelwa kwesisindo ingaba nezinzuzo ezibalulekile, okuhlanganisa ukwehla kwesisindo esisheshayo kanye nokulungiswa noma ukuthuthukiswa kwezimo zezempilo ezihlobene nokukhuluphala. Kodwa-ke, kubalulekile ukuqonda ukuthi isinqumo sokuhlinzwa kwesisindo kufanele senziwe ngemuva kokucutshungulwa ngokucophelela nochwepheshe bezempilo futhi ngokuvamile kunconywa kuphela ngemva kokuba ezinye izindlela zokulahlekelwa isisindo zingaphumelelanga. Kubalulekile futhi ukwamukela imikhuba yokuphila enempilo, njengokuvivinya umzimba njalo nokudla okunempilo, ngemva kokuhlinzwa kwesisindo somzimba ukuze kuzuzwe impumelelo yesikhathi eside.


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