Ukuhlola okubukwayo kubaluleke kakhulu: sibonakala ngathi ngokweqile kunalokho esiyikho ngempela, futhi abantu abasithandayo ngokuphambene nabo bazame ukugcoba. Ukungabi namabomu ukucacisa izinga lokukhuluphala kunomsoco kuzokusiza coefficient okhethekile - lokho okubizwa okuthiwa umthamo womzimba (lapha ngemuva kwe-BMI). Bala ukuthi silula, udinga nje ukuzihlomisa ngezisindo, itekisi yecentimeter kanye nokubala.
I-BMI ilingana ne-quotient yesisindo somzimba esithathwe ngo-kg, ngesikwele ngasinye sezinga lokukhula ethathwe ngamamitha. Ake sithi ukuphakama kwakho kungu-1.63 m, nesisindo sakho singu-59 kg. Kulesi simo, i-BMI = 59 / (1.63 × 1.63) = 22.20. Lokhu kusho ukuthi isisindo sakho siyinto evamile (BMI ebangeni 20 - 25).
Uma isilinganiso esitholiwe siphakathi kwamayunithi angu-25 no-30, kufanele uhlole ngokucophelela ukudla nokuphila kwakho. I-BMI enjalo ayisakhulumi ngokukhuluphala, kepha ixwayisa: isisindo somzimba sesivele "sigijime" ngenhla evamile.
I-BMI, elingana no-30-35, ibonisa isiteji sokukhuluphala: isibalo sangempela sidlula isisindo esihle ngo-1-29%. Njengoba i-BMI 35-40, i-2 degrees yokukhuluphala isungulwa, lapho isisindo somzimba sihluke emzimbeni omuhle kakhulu ngaphezu kuka-30-49%. Ukukhuluphala kwesilinganiso sesithathu kwandisa isisindo esihle ngo-50-99%, futhi inkomba yomzimba womzimba ingaphezu kwama-40 amayunithi.
Izindlela zokwelapha
Ukwelashwa okuphumelelayo kokukhuluphala kunika ukudla okukhethekile nokuzivocavoca. Kukhona nemithi eyanciphisa ukudla futhi ijubane le-metabolism, kodwa akunakwenzeka ukuwathenga ngaphandle kwemithi. Udokotela uzobeka lezi zimali kuphela uma ukwelashwa okude isikhathi eside nokuzivocavoca okuhleliwe ngaphansi kokuqondisa kwakhe akuzange kubangele umphumela. Ngakho-ke, okokuqala kufanele usebenze kanzima, kodwa ngaphandle kokushiseka.
Kubalulekile ukukhumbula ukuthi kunoma yikuphi, umzimba unqatshelwe ngokucindezeleka futhi ukhululeke kakhulu: ngolunye usuku awukwazi ukuyeka ngokuphelele ukudla futhi "qhubeka nesiteleka sokulamba" egameni lobuhle. Kungabangela izinkinga ezinkulu ngokugaya. Imithwalo enamandla enobudlelwane ngeke ihlinzeke ngomphumela omuhle, kodwa nje ukuthuthumela okukhulu noma ukweluleka kwemisipha. Ekudleni nakwezemidlalo kubalulekile ukuhamba kahle, nsuku zonke ukunciphisa inani lama-kilojoule nokwandisa umthwalo.
Yini ongayidla?
Uma ukudla okwelashwa kufanele kukhishwe ekudleni ukudla okulula kalula, okucebile ama-carbohydrates - amaqebelengwane emoyeni, amaqebelengwane ayisikhilimu, ama-chocolate, amaswidi namanye amaswidi okuthandayo. Beka esikhundleni sabo ngokudla okunezithako ezinamavithamini, i-fiber kanye nezithako ezisebenzayo: imifino, izithelo, amantongomane, amakhambi, izinhlamvu ezigcwele. Kodwa asikwazi ukunqanda ubisi, amaqanda kanye nenyama - sidinga amakhilogremu ama-carbohydrate namaqebelengwane, hhayi ama-proteine angcolile.
Ukudla ngokukhuluphala kwamadiresi angu-1 no-2 kufanele kuhlinzeke ngokudla kwansuku zonke, okuqukethe:
- 70-90 g amaprotheni;
- 100-200 g we-carbohydrate;
- 65-75 amagremu amafutha.
Ukudla ngokukhuluphala kwezinga lesithathu kunzima kakhulu:
- 60-70 g - amaprotheni;
- 100 g - ama-carbohydrate;
- 50-60 g - amafutha.
Izindlela ezinkulu
Ngeshwa, ukwelashwa ngokudla nokuzivocavoca kuhle kuphela ukukhuluphala 1 no 2 degrees. Lapho i-BMI "iqhuma" ngaphezu kuka-40, izindlela ezinjalo azisebenzi, kodwa, njengezidakamizwa. Ngezimo ezinjalo ezinzima, kukhona ukwelashwa okuhlinzayo: isisu "sutured", okungukuthi, sinciphise usayizi. Ngemuva kokusebenza, isiguli asikwazi ukudla emidlalweni eyedlule, futhi isisindo somzimba siqala kancane kancane. Lokhu ukwelashwa kunqunywe kuphela kuma-3 degrees wokukhuluphala, imisebenzi iyaqhutshwa ngaphandle kokunqunywa (ukukhishwa kwesibhamu se-laser).