USepthemba useduze nje, futhi kuza nezinqumo zoNyaka oMusha, futhi kwabaningi, isidingo sokubhekana nokudla ngokweqile kwehlobo. Lesi silinganiso siba yindawo yokunaka, futhi, njengoba minyaka yonke, ukudla okumangalisayo okwesabekayo kuyanda: izinhlelo ezithembisa ukwehlisa isisindo ngokushesha nangokungenamsebenzi, kodwa, ngokusho kochwepheshe, ezinezingozi eziningi. Sikhulume nochwepheshe abaningana bezokudla ukuze sisuse izinganekwane futhi sinikeze ezinye izindlela zangempela nezinempilo.
Ingcindezi yokubuyela esimweni somzimba ngesikhathi esirekhodiwe iholela abantu abaningi ekubeni bathathe imikhawulo enzima, okuthi, esikhundleni sokuxazulula inkinga, iyenze ibe yimbi kakhulu. Ngemuva kwalokhu kudla okuphuthumayo akukhona nje izingozi zomzimba njengokulahlekelwa yimisipha noma ukuntuleka kokudla okunempilo, kodwa futhi kukhona nokukhungatheka nokukhathazeka okugcina kudala ubudlelwano obunezinkinga nokudla. Kulesi sihloko, sizokutshela okushiwo ochwepheshe nokuthi ungabuyela kanjani endleleni ngemikhuba enempilo ngaphandle kokuwela emaphutheni avamile okwehlisa isisindo.
Kungani ukudla okuyisimangaliso kwehluleka (nokuthi kungani siqhubeka sikuthanda)
Ngokusho kukaDkt. Amaro, udokotela nomdali we-Amaro Method, “lokhu kudla kuhambisana nesidingo esingokomzwelo: isifiso sokuzizwa sengathi siphinde sakwazi ukulawula.” Isithembiso sokusheshisa nokulula siyathandeka kakhulu lapho abantu befuna ukuthula kwengqondo, hhayi impilo ngempela. Ochwepheshe bayavuma ukuthi kunezibonakaliso ezicacile zokuxwayisa : ukuthembisa ukwehla kwesisindo ngokushesha okukhulu, ukuqeda amaqembu okudla aphelele ngaphandle kwesizathu sezokwelapha, noma ukwenza uhlelo olufanayo lufane kuwo wonke umuntu. “Lapho ukudla kunganaki konke ngaphandle kwesisindo, sekuvele kusitshela ukuthi akuyona indlela engathi sína,” uyaxwayisa.
Isazi sokudla okunempilo uPablo Ojeda, owaziwa ngokubonakala kwakhe ezinhlelweni ezifana ne-'The Rock' kanye nendaba yakhe yokuguquka, uqhubeka athi: “Inkinga yangempela ngokuvamile izifiso, ukukhathazeka okuzungezile ukudla, kanye nokujikeleza kobuchopho okusebenza ngemva kokudla.” Yena ngokwakhe wayenesisindo esingamakhilogremu angu-140 futhi wazi mathupha ukuthi akukhona ukuntuleka kwamandla okuzimisela , kodwa impendulo yemvelo. Ngemva kwesikhathi sokuntuleka okuphoqelelwe, ubuchopho busebenzisa izindlela zokusinda eziqhuba ukufuna ukudla okunama-calorie amaningi, okudala umjikelezo wokukhungatheka, ezimweni ezimbi kakhulu, oholela ezinkingeni zokudla.
Izingozi zempilo ezifihliwe
Akukhona nje ukuthi ukudla okuthandwayo akusebenzi ngokuhamba kwesikhathi; kungaba yingozi. UDkt. Amaro uveza ukuthi imikhawulo enzima ingaholela ekulahlekelweni kwemisipha, ukukhathala, ukucasuka, ubunzima bokugxilisa ingqondo , kanye nokuntuleka kokudla okunempilo. Ngaphezu kwalokho, kunesici sengqondo: "Lokhu kudla kuvame ukukushiya unobuhlobo obuphikisana kakhulu nokudla kanye nomzimba wakho kunangaphambili." Umphumela wokubuyela emuva, lokho kubuyela kwesisindo "ngebhonasi" abaningi abajwayelene nayo, akusona isijeziso sokudla kabi ngolunye usuku, kodwa kunalokho impendulo yomzimba ohlelweni olungazinzile.
UDkt. Álvaro Campillo, udokotela ohlinzayo ojwayelekile nowokugaya ukudla, unezela ngokuthi “uSepthemba uvame ukuqala ngendlela efanayo: izikali, imikhawulo, ukudla okwenqatshelwe, kanye nomgomo wokubuyisela emasontweni ambalwa nje ngenxa yazo zonke izinto ezidlulele zasehlobo.” Kodwa ukuya ngqo eholidini uyodla ukudla kuyiphutha. Umgomo akufanele kube ukunciphisa inani lokudla, kodwa kunalokho ukwenza umzimba ulawule kahle lapho kwenzeka indlala nokwaneliseka . Amathumbu awagcini nje lapho ukudla kugaywa khona; futhi adlala indima ekulawuleni isifiso sokudla ngezimpawu ze-metabolic kanye ne-hormone, njenge-GLP-1, i-hormone ebalulekile ekuzizweni ugcwele.
Izihluthulelo zokuqalisa kabusha isimiso sakho ngaphandle kwesijeziso
Bebhekene nesilingo sokuqala uSepthemba kusukela ekuqaleni, ochwepheshe bayavuma ukuthi kubalulekile ukubuyela kancane kancane ohlelweni lwakho . "Ukukhulisa amakhilogremu amabili noma amathathu ehlobo kuyinto evamile yokushintshashintsha, hhayi isimo esiphuthumayo sezokwelapha," kuchaza uDkt. Amaro. Isihluthulelo ukubuyela ezinhlelweni zokulala nokudla njalo, kancane kancane uqalise umsebenzi womzimba, futhi uzibophezele ekudleni okunempilo nokulinganiselayo ngaphandle kwemingcele engadingekile. Ukuphumula, ukulawula ukucindezeleka, kanye nokunyakaza nakho kubalulekile: "Noma yiluphi uhlelo olungacabangi ngalezi zinsika ezintathu aluphelele kusukela ekuqaleni."
UDkt. Campillo ugcizelela ukuthi i-microbiota yamathumbu elinganiselayo idlala indima ekulawuleni isifiso sokudla, ukusutha, i-metabolism ye-glucose, kanye nokuvuvukala . Umgomo akukhona nje ukwehlisa isisindo ukuze usibuyisele, kodwa kunalokho ukusiza umzimba uthole ibhalansi entsha neqhubekayo. Isiqondiso sochwepheshe sibalulekile ekufezeni lokhu. U-Ojeda uncoma "ukungena" ohlelweni ngemfundo yokudla okunempilo kanye namasu enziwe ngokwezifiso, ngoba okusebenza kumakhelwane wakho kungase kube yingozi kumetabolism yakho. Wonke umzimba uhlukile, futhi uhlelo olulodwa kuphela olungavimbela ukubuya kwesisindo.
Indlela yokuphula i-rebound effect loop
Ukuzizwa unecala nokuzigxeka yikona okubonakala kuqala lapho isikali sikhuphuka ngemva kokudla. Kodwa u-Ojeda ugcizelela: “Akusikho ukuntuleka kokuzithiba, kuyiphutha lomklamo ohlelweni lwakho elingalungiswa.” Ukuqonda ukuthi umzimba wakho uzama ukukuvikela (noma ngabe ukwenza kanjalo ngendlela engafanele) kushintsha umdlalo. Awudingi indlela eqinile, kodwa kunalokho amasu angcono kanye nomqondo wesikhathi eside . Ukuguqulwa kwangempela akukhona mayelana nokulahlekelwa isisindo ngokushesha amasonto ambalwa, kodwa mayelana nokwakha imikhuba engagcinwa iminyaka. “Okwengeza ngempela iminyaka yempilo esezingeni eliphezulu akukhona ukwehlisa isisindo ngokushesha ngoSepthemba, kodwa ukulondoloza imikhuba elula amashumi eminyaka,” kuphetha uDkt. Amaro.
Ekugcineni, ukubuyela esimisweni sakho akusho ukuzidela. Ukulalela umzimba wakho, ukuwunika isikhathi sokuzivumelanisa nezimo, nokufuna usizo lochwepheshe yizinyathelo ezifanele zokugwema ukuwela ogibeni lokudla okuthandwayo. Ngoba ukuzizwa kahle ngawe kuwumjaho we-marathon, hhayi ukushesha. Futhi namuhla usuku oluphelele lokuqala ukugijima ngokuhlakanipha, ngaphandle kwezinqamuleli noma amaphilisi omlingo.
