Ngokuvamile umuntu akanakunciphisa isisindo kuphela ngoba uhlangabezana nesimo sokulamba njalo futhi akakwazi ukulandela ukudla. Ngezinye izikhathi lokhu kungenxa yokuthi isisu sakhe seluliwe, ngakho-ke inani elincane lokudla alibanga imbangela yokudla. Ukuqeda le nkinga ngezindlela eziningana - ikhaya kanye nokukhethekile (ukuhlinzwa).
Iyini ivolumu yesisu somuntu omdala?
Phendula kahle lo mbuzo akunakwenzeka, ngoba inkomba incike ekutheni, ukuphakama nesisindo. Ngokwesilinganiso, umthamo wesisu somuntu ngesikhathi sokuzila cishe ama-0.5 amalitha. Futhi emva kokudla, iyakwazi ukwelula ilitha elilodwa, kuye ngokuthi iyiphi ingxenye yokudla idliwe nokuthi ingakanani amanzi ephuzile. I-Physiologists ithi isilinganiso somzimba esijwayelekile somuntu omdala singu-0.5 kuya ku-1.5 amalitha. Kodwa le datha ayilungile kubantu abanokukhuluphala futhi badla ngokweqile, bayoba nezinkomba eziphakeme futhi bangafinyelela amalitha angu-4.
Umthamo wesisu usinciphisa kangakanani?
Ngeke kusebenze ezinsukwini ezimbalwa. Umuntu ofuna ukubhekana nale nkinga, kufanele sivumelane nokuthi ekubukeni kwemiphumela yokuqala kuzodingeka ulinde okungenani amasonto amabili. Ngokufanayo, isikhathi eside kangakanani isisindo somzimba sincishisiwe kwimeko ngayinye ethize, ungavakashela udokotela kuphela. Uzocacisa izinga lokwelula, kuzosiza ukukhetha indlela ephumelela kakhulu, ngoba kunezindlela eziningana ongaqeda inkinga.
Indlela yokunciphisa ivolumu yesisu:
- Ukuhambisana nokudla okhethekile.
- Ukuzivocavoca.
- Izindlela zokuhlinza.
- Ukushintsha imikhuba, ukuhlela ukudla kanye neziphuzo.
Indlela yokunciphisa ivolumu yesisu ngokwemvelo?
Lezi zindlela zithinta kakhulu futhi zilula. Kodwa azifanelekile kulabo abanesisu kakhulu (3-4 amalitha nokuningi kudlula umkhuba). Ukuze ufinyelele umphumela wokusebenzisa lezi zindlela, kuzodingeka ushintshe imikhuba yakho yokudla kanye nezikhukhula. Umphumela uzobonakala emva kwamasonto amabili kuya kwangu-4, ngakho-ke udinga ukuba nesineke futhi ulandele ngokulandela izincomo.
Indlela yokunciphisa ivolumu yesisu ngezindlela zemvelo:
- Yidla ukudla okuncane, kodwa kaningi . Odokotela batusa ukuba baphule i-ration yansuku zonke yezinhlelo zokuthola ama-5-7, okukodwa kwawo okungadlula u-200 g wokudla.
- Ungaphuzi ukudla . Phakathi kokudla neziphuzo kumele kudlule okungenani imizuzu engu-30.
- Yidla i-fibre ngaphezulu (ibanga noma izinkwa nazo).
Indlela yokunciphisa ivolumu yesisu - ukudla
Le ndlela iphindwe futhi ibhekwa njengokungabikho. Ukudla okunciphisa ivolumu yesisu kubonakala emasontweni amabili kuya kwengu-4, emva kwalokho ungashintsha ekudleni okujwayelekile, ngokuqinisekile unciphise izingxenye. Uhlelo lokudla kulesi simo kulula ukwakha ngokuzimela, ngokusekelwe kwimigomo eminingi. Ukufaka isicelo sokuthuthukiswa kokudla kudokotela onguchwepheshe akudingeki.
Indlela yokunciphisa ivolumu yesisu ngokudla:
- Ngosuku kufanele kube nokudla okungu-6, oku-3 okukhulu nokudla oku-3.
- Isisekelo sokudla - amaprotheni nezitsha ezinezintambo. Inyama emhlophe efanelekile nenhlanzi, imikhiqizo yobisi obomuncu , isaladi yemifino nesobho, isobho.
- Ingxenye ayidluli ku-200 g.
- Iziphuzo zingadliwa isigamu sehora ngemuva kokudla.
Ukuzivocavoca ukunciphisa ivolumu yesisu
Imisipha yomzimba eqinile nayo ifaka isandla ekuxazululeni inkinga. Kulesi simo, ukwehla kwendumbu yesisu kubangelwa ukuthi izicubu zayo zithinteka kakhulu, zibuyisele kalula isimo esijwayelekile. Ukuze uzuze lo mphumela, kufanele uphazamise imisipha yomshini, uphazamise, uphakamise umzimba kusuka esimweni esivamile. Odokotela abacebisi ukusebenzisa le ndlela kulabo abanesisindo esiningi ngokweqile futhi abathintekayo banokukhuluphala, ngoba lokhu kungaholela ezinkingeni zempilo.
Izindlela zokuphefumula ukunciphisa isisu
Lokhu kuyindlela elula yokuzivocavoca odokotela batusa ukuba bakwenze kubo bonke abantu, hhayi nje labo abahlupheke ngokweqile . Basiza hhayi kuphela ukunciphisa ivolumu yesisu, kodwa futhi nokuqinisa udonga lwesisu. Kulula ukwenza ukuvocavoca. Kudingekile ukuma ngokuqondile, futhi ngangokunokwenzeka ukudonsa umoya emaphashini, imisipha yabezindaba ihlushwa kancane ngesikhathi esisodwa. Bamba lesi sikhundla ngamasekhondi angu-3-5, bese u-exhale, ukuhoxiswa kwesisu nesisu. Lesi sikhundla semisipha yomshini sigxile imizuzu engu-0.5. Ukuphinda ukuvivinya umzimba kuyadingeka izikhathi ezingu-5-7 izikhathi ezingu-1-2 ngaphambi kokudla, kuyadingeka ukukwenza noma ukukwenza noma ekuseni ekuseni nakusihlwa.
I-ascorbic acid ukunciphisa ivolumu yesisu
Odokotela bathi i-vitamin C ayikwazi ukuphazamisa ukuqedwa kwenkinga enjalo. Ngakho-ke, ngosizo lwe-ascorbic acid ngeke ukwazi ukuqeda ama-kilogram amaningi. Ngokwesayensi kuvezwe ukuthi ukungaphezu kuka-vitamin C kuzokwandisa isimo, ngoba kuyamcasula i-membrane enamahloni, kuholela ekutheni igastritis nokubonakala kwamatshe aso. Ukuze bobabili banciphise isifiso nesisu sesisu, futhi banciphise isisindo, udinga:
- Landela ukudla.
- Yenza izivivinyo.
- Nciphisa izingxenye zokudla kwansuku zonke.
Ukwehlisa ivolumu yesisu - okungaqondakali
Izazi zengqondo zithi ukuqeda inkinga yokudla ngokweqile kuxhomeke kumzwelo womuntu. Ukunciphisa ivolumu yesisu kuzosiza kokubili ukuhambisana nokudla, kanye nesisusa esifanele. Udinga ukuzivumelanisa nemingcele, kuphela uma kunesimo sokulamba , hhayi isifiso sokuzidla ngokumnandi. Umthamo wesisu somuntu ukwanda kancane kancane. Ngakho-ke, kubalulekile ukuqapha ubukhulu bezinxenye, ukuqonda ukuthi ukuhlehlisa inkinga akuyona inketho.
Amaphilisi okunciphisa isisu
Akunconywa ukuthatha imithi enjalo ngokuzimela. Banikezwa udokotela kuphela. Lezi zimali akusizo usizo olukhulu ekunciphiseni isisu, zingaki ukuvimbela ukudla. Kodwa banethonya elibi kakhulu empilweni yabantu, ngakho-ke ochwepheshe abacebisi ukuwathatha. Nazi amaqiniso ambalwa afakazela ngengozi yalezi zimali:
- Inethonya elibi ohlelweni lwezinzwa, okuholela ekuphazamiseni ukulala, ukunganaki, ukucindezeleka nokubonakala kokucasula.
- Ukuhlukunyezwa kwezinqubo zokusebenzisa umzimba, okuholela ekulahlekeni kwezinwele, ukuwohloka kwesikhumba.
- Ukuthukuthela kwezingqimba zomzimba zesisu namathumbu.
- Ukuvela kwesifo sohudo.
- Ukubuya okusheshayo kwamakhilogremu alahlekile.
Ukuphela komthelela omuhle walezo zidakamizwa kunciphisa ukudla, ukunciphisa okukhulu kwesisu ngaphandle kokuhlinzeka ngosizo lwalezi zimali akunakwenzeka. Odokotela ngezinye izikhathi bawabeka, kepha ukuthatha amaphilisi kulokhu kwenziwa ngaphansi kokuqondiswa kochwepheshe, ubude benkambo bubekwe nguye. Izindlela ezinjalo zithathwa ukuphatha ukukhuluphala kwesilinganiso sokugcina, ngoba umuntu onokuhlushwa okufanayo ngokuvamile akakwazi ukulawula ukudla kwakhe.
Ukwelashwa ukunciphisa isisu
Kubekwa kuphela ochwepheshe kubantu abakwa-BMI abangaphezu kuka-40. Lezi zindlela zokuhlinzeka zisiza, indlela yokunciphisa isisu ukuba udle kancane, futhi ngokushesha ulahlekelwe isisindo. Ukusebenza kuyisilinganiso esiphezulu, esisetshenziswa kuphela uma kunezinkomba zezokwelapha. Sebenzisa, uma kukhona ithuba lokuqeda inkinga ngaphandle kokuhlinzwa, akukho dokotela oyedwa oyokwazisa. Kunezinketho ezintathu zokwelashwa ukunciphisa ivolumu yesisu:
- Ukulinganisa . Esesisu kufakwa isikhwama esikhethekile esigcwalisa isikhala.
- Ukuhamba . Isisu sigqoke indandatho ekhethekile, ebeka impilo.
- Ukuchofoza . Igama lolo msebenzi lisho kakade ukuthi isisekelo senqubo ikhona ukuthi ingxenye yesisu isuswa ngokuhlinzwa.
Zonke izindlela ezifakiwe ziyingozi. Zisetshenziswa kuphela uma isisindo esiningi sesisongela empilweni yesiguli kakhulu. Kwezinye izimo kunconywa ukuthi usebenzise izindlela ezinomusa. Odokotela bayeluleka ukuba baqaphe njalo ukuthi inani lamadlelo adliwe nesisindo ngisho nalabo abangenaso ukukhuluphala. Kuphela ngale ndlela kuyobe kungenzeka ukuba ugcine impilo futhi ungabi isiguli somuntu onomsoco noma udokotela ohlinzayo.