Ukugqithisa umzimba, nangamanye amazwi, ukukhuluphala kunokuba kulungeleleneyo ngokubhekiselele kwisifo esingasigxina esifuna, njengaluphi na ukugula, unyango olukhawulezayo. Kodwa, ngaphandle kokutyhila iimbangela ezibalulekileyo zokukhubeka ngokweqile, asikwazi ukuthetha nonke malunga nokunyanga kwayo.
Ngoko, izizathu eziphambili zokuba zikhulu kakhulu. Abasetyhini abaninzi bacinga ukuba ukuba nesisindo esingaphezu kweyona nto ayikho nje into yokuzilungisa. Kodwa oku akunjalo. Ukuba unayo yonke imiqondiso yokugqithisa ngokweqile kunye neemeko zokunyamezela, kufuneka uhlawule ngokukhawuleza kwimpilo yakho. Abantu abaninzi abaqhelekileyo bachonga izifo ezifana nesifo sikashukela, i-atherosclerosis kunye noxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi). Apha ungakwazi ukukhusela ngokuqinisekileyo ukuphazamiseka kwemizimba, ukusetyenziswa kokungafaneleka kwenkqubo kunye nokunye okuninzi. Ngelinye igama, isizathu sokuqala nesona siqhelekileyo sokuphelela sisifo esingaphakathi esingasifumaneka ngoncedo lwe-diagnostic ekhethekileyo.
Kwakhona, ezininzi izizathu zokugqiba zibonisa ukuzala. Ukuba kwintsapho, kwizizukulwana zayo ezininzi, abantu bahlushwa ubunzima obunzima, ngoko ithuba lokuthenga amakhilogremu angaphezulu alanda kakhulu. Ixhunyiwe, okokuqala, ngokutshintshisiswa kwezinto, ezisasazwa kubazali kubantwana kunye njalo. Kwakhona ulapha unokuquka ukukhethwa kwenkcubeko yentsapho enye. Ngokomzekelo, ukuba umntwana ovela ebuntwaneni ngokwakhe uya kutyiswa ngokutya okucokisekileyo ngobuninzi, ngoko sele sele ekhulile oku kuya kubandakanya ukukhuluphala. Ngendlela, umkhwa uhlala unesiqandisisi esinyanyiswayo kwaye sidle kakuhle nomntu onjalo ebomini bakhe. Apha unamakhilogremu angaphezulu.
Kodwa ukukholelwa kwamabhinqa amaninzi ukuba ukukhulelwa kubancedisa ukuba batye ubunzima, akukho nto engaphezu kweengcali eziqhelekileyo. Emva koko, umba awukho ekukhulelweni, kodwa ekunyuseni ukondla ngexesha lekhosi. Ngoko ke, kukho "ezimbini nje" akuyimfuneko, kuyimfuneko nje ukulinganisela ukutya kwakho kwansuku zonke ngokusemandleni akho.
Amafutha esiwadlayo ngowona mthombo obalulekileyo wamandla emzimbeni wethu nangaphaya kwelo, imveliso enkulu ye-caloric yomzimba wethu. Ngubani phakathi kwethu ongathandanga iphariji kunye nebhotela okanye kubanda kakhulu. Kodwa imithetho eyisiseko yokugqiba ivela kule mveliso. Ngamafutha, ukungena emzimbeni womntu, kwanomqulu omncinci, unamandla amakhulu kakhulu. Umzimba ufumana iikhalori ezininzi kunokuba zifuna umsebenzi oqhelekileyo, ngoko kunamafutha amaninzi kwaye uphuma kwiifowuni ezibonakalayo ezibonakalayo. Abo bantu badla i-carbohydrate bayadla, ngokomthetho, amaninzi amaninzi. Endaweni yoko, umzimba ufumana izinto ezincedo njengezinto ezincinci, i-fibre kunye nenani elikhulu lamavithamini. Ukusetyenziswa kwemifuno, iziqhamo, inyama enamafutha, iinkukhu kunye neetroyiyindlela eyona nto ekhusela izimbatho ze-fat deposits.
Ngamafutshane, kukusetyenziswa kokutya okunamafutha kwaye kukhokelela ekwakheni ubunzima obuninzi kubantu. Ngenxa yesi sizathu, umda wokungcinywa kwamafutha ungenye yezizathu ezibalulekileyo zokulwa neekhilogram ezingaphezulu. Ngokuqinisekileyo, ungabandakanyi ngokupheleleyo le mveliso ekudleni kwakho akufanelekanga. Kule ngcebiso yabaninzi bezondlo, umlinganiselo oqhelekileyo womzimba womntu ukusetyenziswa kwee-carbohydrates kwisixa esimalunga nama-60% eekhalori kwaye, ngokufanelekileyo, kusekelwe kulo mfanekiso, i-30% yeoli.
Ngendlela, kukho uluvo phakathi kwabantu ukuba ukuqeqeshwa ngokomzimba kwisenzo esiqinileyo kubancedisa ukunciphisa umzimba. Kodwa, ngokungaqhelekanga, akunjalo. Ukwenza imidlalo kunokuthintela ukufumana ubunzima, kodwa ukuba sele unayo iikhilogram ezibalulekileyo, kulo mzekelo akukhuthazwa ukuba uhlanganyele ekusebenzeni okwenyuka komzimba. Oku kubangelwa kukuba abantu abanokugqithisela bahlala benesifo seengqondo kunye neengxaki ezidibeneyo. Apha unobungqina obucacileyo bokuthi imidlalo ngamanani amaninzi ayifanelekanga.
Kodwa ngokuphathelele izongezo ezahlukeneyo zokutya, kukho "imivalo" apha. Ngokomzekelo, ukusebenzisa iziyobisi ukulwa nobunzima obungafunekiyo obuninzi, ususa ama-pounds angaphezulu kunye no-intshi ukusuka okhalweni. Kodwa ukukunika ikhulu leepesenti isiqinisekiso sokuba awuyi kuphinda uwafumene kwikamva lakho eliqaqambileyo, kwaye kwinani elikhulu, akukho bani uya kukunika. Kwaye kwanokulahleka kobunzima kubhekene neengxaki ezahlukeneyo zempilo.
Ngaphambi kokuba uphathise ukukhuluphala, qaphela izizathu ezibalulekileyo zokubonakala kwazo kwaye ke uqhubekele kwizenzo ezikhawulezileyo ezijoliswe ukulwa nokukhuluphala. Okokuqala, buyekeze indlela ophila ngayo, utshintshe ukutya kwakho kwansuku zonke kunye nokutya kwaye, ngokubaluleke kakhulu, uphumelele kwiimviwo ezizodwa zomzimba wonke. Unyango lobunzima bomzimba obuninzi luyinkqubo enzima kakhulu kwaye eninzi efuna indlela ethile, ngokuqwalasela iziganeko zomzimba wakho. Iingongoma eziphambili kufuneka ziqwalaselwe xa ukulwa nokukhuluphala imeko yimeko yomzimba, ubukho bezifo ezidibeneyo, izinga kunye nesantya sokunyanya, ukunyameka kokufumana ubunzima, nokunye okuninzi. Ngako oko, ngaphambi kokuba ulwabalale nale sigulo ngokuzimela, jongana nenzululwazi oza kukunceda ukuba unqobe i-kgs yakho engenakunobungozi kwimpilo. Indlela efanelekileyo yokunciphisa umzimba kuya kuba yinkqubo yokuphelisa ukukhuluphala komzimba phantsi kolawulo olusisigxina lweengcali. Emva kwakho konke, ukubeka impilo yakho engozini akuyiyo yonke ibhizinisi elihle, kufuneka ukhumbule oku.