Indlela yokubonelela ngenkuthazo ngelixa utya ukutya?

Ukulahlekelwa ubunzima akuyona inkqubo elula. Ukuqala ukutya kulula. Kodwa xa umntu efikelela kwinqanaba elithile, uyaxinga. Isizathu solu lungiso ludla ngokuba kukunqongophala kwenkuthazo ekutyeni. Ukubonelela ngenkuthazo ngelixa ukutya kunye nokugcina inkqubo yokutya kuba nzima ngakumbi njengoko ixesha liqhubeka. Inani labantu abathi "ndiphulukene nenkuthazo yam ngelixa ndisenza ukutya" alincinci kwaphela. Ke ungahlala njani ukhuthazekile ngelixa usenza ukutya? Ukuba ufumana inkuthazo ephantsi ngelixa usenza ukutya, ungasebenzisa ezi ndlela zilula zingezantsi.

Indlela yokubonelela ngenkuthazo ngelixa utya ukutya?

• Cinga ukuba kutheni ufuna ukunciphisa umzimba

Zikhumbuze ukuba kutheni ufuna ukunciphisa umzimba. Nokuba uyibhale ephepheni kwaye uyixhome ukuze ihlale iphambi kwamehlo akho. Xa uhlala ulubona usukelo lwakho, uya kukhuthazeka kwaye mhlawumbi uyeke xa sele uza kubaleka.

• Ulindelo lwakho malube sengqiqweni

Iinkqubo ezininzi zokutya zibanga ukunciphisa umzimba ngokukhawuleza kwaye kulula. Indlela echanekileyo kunye nenempilo yokunciphisa umzimba kukulahlekelwa phakathi kwesiqingatha kunye ne-1 kg ngeveki. Ukuba uzibekela usukelo ongenakulufikelela, uya kuphoxeka uze unikezele.

• Jonga inkqubo

Abantu abaninzi abazama ukunciphisa umzimba bacinga kuphela ngeziphumo. Ukugxila kuphela kwisiphumo kubangela ukuba inkuthazo iphele njengoko iyancipha. Kuya kufuneka uyazi into ekufuneka uyenzile kwinkqubo yokufezekisa iziphumo ozifunayo kwaye uzame ukuzifezekisa. 

• Vumela isicwangciso sakho sokutya sikulungele

Hlala kude nezidlo oza kuba nobunzima ekuzilandeleni. Ingakumbi i ukutya okothusayoukusuka... yo-yo umphumoUzibeka emngciphekweni wokuzuza kwanobunzima obuphulukene nabo. Landela inkqubo yokutya onokuthi uyilandele ngokulula kwaye ikuncede unciphise umzimba ngendlela enempilo.

• Gcina idayari yokunciphisa umzimba 

Yiba nedayari yokutya kwaye ubhale yonke into oyityayo. Gcina umkhondo wento oyityayo, i-snack, kunye namanzi owaselayo. Ungakwazi nokubhala iimvakalelo zakho kwidayari yokutya. Ndiyayithanda lento ukutya kakhuluUya kuchonga nezinto ezikwenza ube nexhala.

• Bhiyozela impumelelo yakho

Ukulahlekelwa ubunzima kunzima, ngoko bhiyozela njengoko ufikelela kwiinjongo zakho ukuze uhlale ukhuthazwa ekudleni. Uze uzivuze. Xa uzingca ngawe, inkuthazo yakho yokunciphisa umzimba iya kwanda.

• Fumana inkxaso yentlalontle

Udinga ukuxhaswa rhoqo kunye nempendulo efanelekileyo ukuze uhlale ukhuthazwa ekudleni. Xelela intsapho yakho, abahlobo kunye neqabane lakho ukuba ufuna ukunciphisa umzimba ukuze bakwazi ukukuxhasa kwinkqubo yokunciphisa umzimba. Unako kwakhona ukujoyina iqela lenkxaso ukuze uhlale ukhuthazwa kwisidlo. Amaqela akwi-Intanethi aya kuhlangabezana nale njongo.

• Cacisa injongo yakho

Uphando lubonisa ukuba abantu abaxelela iinjongo zabo bafezekisa iinjongo zabo ngokulula. Ukwazisa abanye malunga neenjongo zakho zokunciphisa umzimba kuya kubeka i-onus kuwe. Xelela usapho lwakho nabahlobo bakho abasenyongweni ukuba ufuna ukunciphisa umzimba. Unako kwakhona ukwabelana kwimidiya yoluntu. Okukhona abantu owabelana nabo ngeenjongo zakho, kokukhona uya uba noxanduva.

• Cinga kakuhle

Abantu abanokulindela okulungileyo kwaye bathembele ekukwazi ukufezekisa iinjongo zabo balahlekelwa ubunzima. Thetha kakuhle ngokuncipha komzimba. Kwakhona, chaza amanyathelo oza kuwathatha kwaye uvakalise iingcinga zakho ngokuvakalayo.

• Musa ukukhangela imfezeko

Akunyanzelekanga ukuba ugqibelele ukuze unciphise umzimba. Ukuba unendlela "yonke okanye akukho nto", akunakufane ufezekise injongo yakho. Xa wenze impazamo, unganikezeli ekutyeni. Iimvakalelo kunye neengcinga ongenakukwazi ukumelana nazo ziya kuthintela inkuthazo yakho ekutyeni. 

• Fumana umthambo owonwabileyo

Umsebenzi womzimba yinxalenye ebalulekileyo yokunciphisa umzimba. Ikunceda ukuba utshise iikhalori. Olona hlobo lomthambo lubalaseleyo lolo unokulonwabela. Kukho iintlobo ezininzi ezahlukeneyo kunye neendlela zokuzilolonga. Jonga iindlela ezahlukeneyo zokuzonwabisa.

Cinga ngendawo ofuna ukuzilolonga kuyo. Ngaba ukhetha ukuba ngaphakathi okanye ngaphandle? Ngaba ukhetha ukuzilolonga kwindawo yokuzivocavoca okanye kwindawo epholileyo yekhaya lakho? Kwakhona, ungathanda ukuzilolonga uwedwa okanye neqela?

Okokugqibela, mamela umculo ukwandisa inkuthazo yakho ngelixa usebenza. 

• Fumana umntu ongumzekelo

Ukuthatha umntu njengomzekelo kwandisa inkuthazo ngelixa usenza ukutya. Nangona kunjalo, kufuneka ukhethe uhlobo olufanelekileyo lomzekelo okukhuthaza ukuba unciphise umzimba.

• Ungafumana inja njengesilwanyana sasekhaya

Izinja ziyiqabane eligqibeleleyo lokulahlekelwa ubunzima. Uphando lubonisa ukuba ukuba nenja kunokunceda ukunciphisa umzimba. Izinja zandisa umsebenzi wakho womzimba kwaye ziyinkxaso enkulu yentlalontle. Ukuba nesilwanyana sasekhaya kuye kwangqinwa ukuba kuyayiphucula impilo yonke. 

• Fumana uncedo lwengcali

Funa uncedo lweengcali ukuxhasa iinzame zokunciphisa umzimba xa kuyimfuneko. Abantu abathembekileyo kulwazi kunye nezakhono zabo balahlekelwa ubunzima. 

I-dietitian iya kukuchazela ukwehla kobunzima obunempilo kunye nokuzilolonga kwe-physiology kuwe. Ukongezelela, uxanduva lokuphendula kwingcali kukukhuthaza ngexesha lokunciphisa umzimba.

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