Indlela elula yokunciphisa umzimba: iingcebiso zesazi sengqondo


Kulabo bafuna indlela elula yokunciphisa umzimba - iingcebiso ezivela kwi-psychologist. Ngezantsi ziingcebiso ezisixhenxe malunga nendlela yokunciphisa umzimba - enye ngosuku ngalunye lweveki. Ukusebenzisa la macebiso, baxhome kwi-handle yefriji kwaye uphinde rhoqo, ukufumana ukutya.

Yenza isigqibo esiqinileyo sokunciphisa umzimba.

Ukunciphisa umzimba, kufuneka ukhuthazele. Ingxaki enkulu kunomnqweno wokulahleka kwesisindo - ukuyeka ukuzila ukudla okuphezulu kweekhalori. Iingcali zenzululwazi ziye zafakazela ukuba ukutya okuphezulu kweekhalori, okuzaliswe ngamafutha, kunceda ekukhululeni "amahomoni enjabulo" emzimbeni. Abantu abasetyenziselwa ukutya ngokugqithiseleyo bahlobo "lwezilonda zokutya". Ngoko ke, izazi zeengqondo zicebisa, ukuba zigqibe ukunciphisa umzimba, simele sibizele ekuhlanguleni konke okusemandleni. Uphando olutshanje lubonisa ukuba omnye kwabathathu kulabo abaqala ukunciphisa umzimba, wenqaba ukuqhubeka nokutya kunye nokuzilolonga emva kweentsuku zokuqala zokuthintela ukutya. Ukuze ufezekise umnqweno wakho, ziqikelelele ukuba kutheni ufuna ukunciphisa umzimba. Qinisekisa ukuba ulungele ukwenza utshintsho olukhulu ebomini bakho. Esikhundleni sokucinga ngokusweleka kokutya, kungcono ukucinga ngokutya okunengqiqo kunye nendlela ephila ngayo. Cinga ukuba luncedo kangakanani kwimpilo yakho!

Thetha nogqirha wakho.

Ngokuthetha ngokugqithiswa nogqirha kudlalwa ngqalelo. Kodwa le nto ibaluleke kakhulu, esimele siyenze ekuqaleni kokutya. Uphando lubonisa ukuba abantu abangama-45% abantu abangaphezu kwamandla amaninzi abazange bathethe ngale ngxaki ngugqirha, kuba abacingi nje. Okwangoku, ugqirha unokunika inkxaso kunye nokuxhasa ngenkxaso ngexesha lokulahleka kwesisindo. Ukuqhagamshelana neengcali kuza kukunceda ufunde ngeendlela ezintsha ezisetyenziswayo kunyango lokunyusa ngokweqile.

Yiba nesimo esihle.

Sonke siyazi ukuba kunzima kangakanani ukuziphoqa ukuba silambile. Mamela iingcebiso zeengqondo zengqondo! Kwaye baphikisana ukuba ukucinga okulungileyo ngenye yezindlela eziphambili zokuphumeza iinjongo. Nguwe kuphela onokuzigqiba isigqibo sokuba uya kutshintsha indlela yakho yokuziphatha nokuziphatha. Amagama afanelekileyo kunye nezenzo ezintle zivelisa iziphumo ezintle, kwaye yindlela elula yokulahlekelwa isisindo. Ukulahlekelwa kwesisindo yinkqubo eqala ngesigqibo sakho esihle.

Musa ukugqithisa okulindelekileyo.

Ngokutsho kweengqondo zengqondo, ukulindela okulindelekileyo kudla ngokuba yinto yokuyeka ukutya. Esikhundleni sokulindela ummangaliso, kungcono ukugcina izibonakaliso eziphambili ngombono, ngaphandle kokugxila kubo. Kulungile ukudala intsingiselo yakho yempumelelo. Ngaloo ndlela, uya kuhlala ubhekisela kwimpumelelo, nangona kungabonakali. Kwaye ke, kuya kuba lula ukumelana nomva wendlala. Ungaqala ngokulula. Ngokomzekelo, ungadla enye ipilita endaweni yesibini eqhelekileyo. Oku kuya kuhlolwa kwakho kobuqu. Ndixelele, yintoni oku kutya apha? Kwaye ekunciphiseni ukunciphisa inani lokutya okunamafutha, izinga le-cholesterol egazini linciphisa. Ukuba uvakalelwa kukuba iimpahla sele zikhululekile, kufuneka ubeke enye inkolelo encinci kwimimiselo.

Beka iinjongo okwazi ukuphumelela kuzo.

Ucwaningo lwezonyango lubonise ukuba ukulahleka kwesisindo se-5 ukuya ku-10% kunciphisa umngcipheko wezifo ezinxulumene nokukhuluphala. Ukuba iinjongo ezibekwe phambi kwakho ziyafezwa ngexesha elifutshane, ngoko uya kuba nemathuba amaninzi ekuphunyezweni kwawo. Impumelelo rhoqo iya kukukhuthaza ukuba uqhubeke usebenza. Kwaye, oku kuya kukunceda ulahlekelwe isisindo. Buza ugqirha wakho ukulawula isalathisi somzimba wakho (BMI). Oku kubaluleke kakhulu! Khumbula ukuba ukulahleka kwesisindo kunokuhlaziywa kungekhona kuphela kwisikali. Kodwa uhlolisise umda wesikhumba kwaye ubale i-BMI. Emva kwakho konke, xa wenza imidlalo, ubuninzi bomnquba buya kutshintshwa ngumsila ngaphandle kokulahleka kwesisindo.

Funa inkxaso evela kwabanye.

Iziphumo zophando zakutshanje zibonisa ukuba abantu abancinci bayayibona "isithintelo esinzima" njengokuba "ukungabi namandla okunqwenela" kunye "nesigxina sokulamba". Ukuba ugqiba ukuhamba ekudleni, uzama ukufumana inkxaso yokuziphatha kubantu abakujikelezile. Oku kuya kukwandisa ukukhuthazwa kwakho, ukuqinisa ukuthanda kwakho nokuzimisela. Kwaye ke kuncedisa ekuphunyezweni kweenjongo ezibekiweyo. Akunakuba yintsapho kuphela, abahlobo abasondeleyo kunye nezihlobo. Kananjalo ugqirha, isiluleko sengqondo sezengqondo, isondlo sezondlo, umqeqeshi ngabaqeqeshi abaziqhelana nengxaki yokulahlekelwa isisindo "ngaphakathi".

Cwangciso.

Ukucwangciswa kwangaphambili kuza kunceda ufezekise iinjongo ezinxulumene nokulahleka kwesisindo. Yenza icebo lesenzo sekhonkrithi:

- cinga kwangaphambili ukuba izitya uza kudla,

- yikuphi ukulahlekelwa ubunzima ofuna ukufezekiswa ngexesha elithile,

- Ngeliphi ixesha lokucwangcisa intlanganiso kunye nodokotela wezilwanyana.

Ngoko, wazi malunga neendlela ezilula kakhulu zokunciphisa umzimba, ingcebiso yesazi sengqondo kunye nophando lwezinzulu. Naluphi na uhlobo lokutya oyisebenzisayo, le mithetho elula iya kunceda ekufezeni injongo - ukulahla ubunzima obukhulu.