Izinguquko Ezinkulu Zendlela Yokuphila Ukuze Ulawule Ukukhuluphala

Enye yezinkinga zezokwelapha ezihamba phambili isizukulwane sethu esikhathini sanamuhla ukukhuluphala. Kuchazwa njengesifo esiyinkimbinkimbi lapho kukhona ukunqwabelana ngokweqile kwamafutha emzimbeni, ukukhuluphala kungaphezu nje kokukhathazeka kwezimonyo. Akukhona nje kuphela ukukhathazeka okukhulu ngokwakho, ukukhuluphala futhi kuyimbangela yezimo eziningi zezokwelapha ezibucayi ezifana nesifo sikashukela, izinkinga zenhliziyo, umfutho wegazi ophakeme kanye nomdlavuza othile. Nakuba kukhula kalula, ukususa ukukhuluphala kungase kube inselele. Umuntu kuthiwa ukhuluphele lapho inkomba yesisindo somzimba wakhe (BMI) ingaphezu kuka-30. Kodwa njengoba ingalinganisi ngokuqondile amafutha omzimba, i-BMI ayisona isimemezelo sokugcina sokukhuluphala. Umuntu angakhuluphala ngenxa yezizathu ezihlukahlukene. Kungakhula kalula kubantu abanomlando womndeni wokukhuluphala ngokweqile, ukukhetha indlela yokuphila, izimo zezokwelapha kanye nemithi kanye nezimo zengqondo phakathi kwezinye izici. Nakuba kungezona zonke, ezinye zalezi zici zingabalwa kalula ngokwenza ushintsho endleleni yakho yokuphila nokulandela isimiso esimisiwe.

Odokotela base CARE Hospitals, omunye wabo izibhedlela ezihamba phambili zomdlavuza eHyderabad, bakholelwa ukuthi ukukhuluphala kuyimbangela yesibili enkulu yomdlavuza engagwemeka. Baphakamisa ukuthi iziguli zabo zinciphise ukudla kwazo kwekhalori futhi zandise imisebenzi yomzimba njengendlela yokuqeda amafutha amaningi anqwabelene eminyakeni edlule. 

Izinguquko ezinhlanu ezinkulu zendlela yokuphila Yokukhuluphala 

• Izinguquko Zokudla: Umuntu akakwazi ukunqoba ukukhuluphala ngaphandle kokwenza izinguquko ekudleni. Ukunciphisa ama-calories nokuhlanganisa imikhuba yokudla enempilo kuyindlela engcono kakhulu yokulahlekelwa isisindo kancane kancane futhi uyigcine ngokuhamba kwesikhathi. Landelela ukudla kwakho kwekhalori futhi ubhale ukuthi udinga ukuwehlisa kuphi futhi kanjani. Yidla ukudla okuningi okusekelwe ezitshalweni kanye nama-carbohydrate okusanhlamvu okuphelele. Gwema amafutha neziphuzo ezinoshukela. Yidla ukudla okunama-calories aphansi njengoba kungadliwa ngobuningi ngaphandle kokulimala okuningi futhi kukusize unciphise indlala yakho.
• Ukuzivocavoca: Lokhu kuyingxenye ebalulekile yokwelapha ukukhuluphala. Ukuhlala njalo kuyisihluthulelo sokulahlekelwa isisindo ngokusebenza ngokomzimba. Abantu abakhuluphele ngokweqile kufanele bathole cishe imizuzu engu-150 yokuzivocavoca okusesilinganisweni ukuya kokujulile ngesonto ukuze balondoloze impilo yabo. Ngokuhamba kwesikhathi, bangakhuphula umfutho noma isikhathi esichithwa kule misebenzi. Ngaphandle kokuzivocavoca, kunezinguquko ezincane ezenziwayo ukuze umzimba usebenze kakhulu futhi uhlale uhamba. Ungakwazi ukupaka imoto yakho kude nesitolo noma ihhovisi lakho, usebenze futhi wandise imisebenzi yasekhaya futhi ugcine umgomo wokuhamba okungenani izinyathelo ezingu-10,000 nsuku zonke.
• Ukucindezeleka Ukucindezeleka: Zijwayeze amasu okunciphisa ingcindezi, njengokuzindla noma ukuphefumula okujulile.
• Ubuthongo Obanele: Beka kuqala ukulala kwekhwalithi eyanele ubusuku ngabunye.
• Ukunyakaza: Phuza amanzi amaningi futhi unciphise iziphuzo ezinoshukela.

Lezi yizinguquko ezinhlanu ezinkulu zendlela yokuphila eziyingxenye ebalulekile yazo ukwelashwa ngokweqile. Ungathintana nodokotela okufanayo futhi ufune izeluleko zokuthi ungakwenza kanjani ngokudla kwakho nokuzivocavoca. Uzokusiza ukuthi uqedele isimiso futhi ulungise izinto ezikukhathazayo ngokudla.