Ukuthola isisindo ngesikhathi sokukhulelwa kungokwemvelo futhi kuyadingeka ekukhuleni okunempilo kwengane. Nokho, omama abaningi abakhulelwe abaqiniseki ngokuthi kufanele bakhuluphale kangakanani nokuthi bangakwenza kanjani ngendlela enempilo. Lapha, sizoxoxa ngamathiphu okuthi ungathola kanjani isisindo esifanele ngesikhathi sokukhulelwa.
- Qonda ukuthi singakanani isisindo okufanele usizuze
Inani lesisindo okufanele usithole ngesikhathi ukhulelwe lincike kunkomba yesisindo somzimba wangaphambi kokukhulelwa (BMI). I-BMI yakho ibalwa ngokusekelwe esisindweni sakho nobude bakho. Uma i-BMI yakho yangaphambi kokukhulelwa ingu:
- Isisindo esingaphansi (ngaphansi kuka-18.5), kufanele uzuze amakhilogremu angama-28-40
- Isisindo esijwayelekile (18.5-24.9), kufanele uzuze amakhilogremu angama-25-35
- Ukukhuluphala ngokweqile (25-29.9), kufanele uzuze amakhilogremu angu-15-25
- Ukukhuluphala ngokweqile (30 noma ngaphezulu), kufanele uzuze amakhilogremu angu-11-20
- Yidla ukudla okunomsoco
Ukudla ukudla okunomsoco kubalulekile ngesikhathi sokukhulelwa. Kufanele ufake izinhlobonhlobo zezithelo, imifino, okusanhlamvu okuphelele, amaprotheni angenalutho, namafutha anempilo ekudleni kwakho. Hlela ukudla ukudla okunomsoco futhi unikeze umzimba wakho amavithamini namaminerali owadingayo ukuze usekele ukukhulelwa okunempilo.
- Khulisa ukudla kwakho kwekhalori
Ngesikhathi sokukhulelwa, uzodinga ukudla ama-calories engeziwe ukuze usekele ukukhula kwengane yakho. Nokho, awudingi "ukudla ezimbili." Kunalokho, hlose ukwandisa ikhalori yakho yokudla ngama-calories angu-300-500 ngosuku, kuye ngesisindo sakho sangaphambi kokukhulelwa.
- Hlala usebenza
Ukuzivocavoca umzimba njalo ngesikhathi sokukhulelwa kungakusiza ugcine isisindo esinempilo futhi uthuthukise impilo yakho yonke. Khomba okungenani imizuzu engu-30 yokuzivocavoca okusesilinganisweni, njengokuhamba usheshe, ezinsukwini eziningi zeviki. Nokho, kubalulekile ukukhuluma nomhlinzeki wakho wokunakekelwa kwezempilo ngaphambi kokuqala noma ukuqhubeka nanoma yiluphi uhlobo lokuzivocavoca phakathi nokukhulelwa.
- Hlala unamanzi
Ukuphuza amanzi amaningi ngesikhathi sokukhulelwa kubalulekile kuwe nosana lwakho. Hlela ukuphuza okungenani izingilazi zamanzi eziyisishiyagalombili ngosuku, nangaphezulu uma umatasa noma usesimweni sezulu esishisayo.
- Khuluma nomhlinzeki wakho wokunakekelwa kwezempilo
Umhlinzeki wakho wokunakekelwa kwezempilo angakunikeza isiqondiso sokuthi singakanani isisindo okufanele usithole ngesikhathi sokukhulelwa ngokusekelwe ezimweni zakho ngazinye. Bangaphinde banikeze iseluleko ngokudla okunempilo, ukuvivinya umzimba, nezinye izici zokukhulelwa okunempilo.
Sengiphetha, ukuthola isisindo esifanele ngesikhathi sokukhulelwa kubalulekile empilweni yakho nobabili nengane yakho. Ngokulandela lawa macebiso, ungaqinisekisa ukuthi ukhuluphala ngendlela enempilo futhi usekela ukukhula nokuthuthuka kwengane yakho encane.
Kubalulekile ukugcina isisindo esinempilo ngenkathi ukhulelwe. Nawa amanye amathiphu okugcina impilo yakho isesimweni.
Funda kabanzi ku-inthanethi lapha: Ungasithola Kanjani Isisindo Esifanele Ngesikhathi Sokukhulelwa
