Ukudla okunciphisa ukulahlekelwa isisindo

Phakathi kwenani elikhulu kakhulu lokudla okuphazamisa izingosi zabesifazane, abaningi bafuna ukuthola ukudla okunempilo nokunciphisa ukulahlekelwa isisindo. Izindlela eziningi zokulahlekelwa kwesisindo zidinga izindleko ezinkulu ezengeziwe zezithelo ezingaphandle, ukudla okudliwayo okudliwayo kanye nezidlo ezidliwayo. Ngakho-ke ingabe indlela ephumelelayo yokunciphisa isisindo ngaphandle kwezindleko ezibalulekile?

Ukukhetha ukudla

Lapho ukhetha ukudla, izici ezimbalwa ezibalulekile kudingeka zicatshangelwe, ukuze kamuva ungabi nesifo sokuphazamiseka kokugaya, ukuphazamiseka kwe-hormone futhi ungalimazi impilo yakho. Izici ezinjalo ziyi:

1. Ubudala - amantombazane amancane namantombazane eneminyaka ehloniphekile, ukudla nokudla kuhlukile.
2. Isamba sangempela sesisindo esinqunyiwe - lokhu kufanele ubale i-BMI, futhi ucabangele uhlobo lwesakhiwo samathambo nokulingana kwamathissi omzimba namafutha.
3. Ukutholakala kwezifo ezingapheli zesimiso sokugaya ukudla kanye nesifo se-endocrine - izifo eziningi ziyi-contra-indication yokulahlekelwa kwesisindo esibucayi nokudla okuncane.

Ngaphambi kokwenza isinqumo sekhadini lokulahlekelwa isisindo kufanele sihlolwe noma sixoxe nodokotela.

Ukudla okuncishisiwe

Kunconywa ukuba uhambisane nokudla ngokukhipha izinqubo zesikhumba futhi okungenani ngokuzikhandla kancane, njengoba ukulahlekelwa kwesisindo esibukhali kungaba nomthelela omubi esikhumbeni.

Ezokudliwayo ezishibhile kakhulu, kodwa ngempumelelo ziyi:

• Ukudla kwe-kefir;
• ukudla okufana nokolweni;
• ukudla kwe-ginger;
• ukudla okulayisi;
• ukudla kwamanzi;
• i-mono-yokudla ngesisekelo se-apula, amazambane, ubhanana.

Ukudla okunciphisa ukulahleka kwesisindo kungabizwa ngokuthi ukudla okunomsoco . Uma kubonakala, akekho okhadineli ukushintsha ukudla kwakho, udinga nje ukwenza ezinye izinguquko uphuze amanzi ngokuhambisana nombuso nesisindo somzimba.

Uma izimo ezibalulekile zokudla kwamanzi ziyizi:

• sebenzisa amanzi namanje nje;
• ukususa emasosini abo okudla;
• ukunciphisa ukusetshenziswa kweshukela;
• ukukhipha itiye, ikhofi nanoma yiziphi iziphuzo ezidakayo;
• baphuze ingilazi yamanzi okungenani imizuzu engu-20. ngaphambi kokudla kanye nemaminithi angaphansi kuka-30. emva kwakhe;
• qala futhi uqede usuku lwakho ngilazi yamanzi;
• unikeze okuthandayo izitsha zokupheka, eziphekiwe nezokubhaka.