Ngokusho odokotela ababhekana nenkinga yokweqiza ngokweqile kwengane, ukwedlula ngokweqile, ngenxa yezifo ezithile kwenzeka kuphela ku-5% kuphela kwezingane, kuyilapho ama-95% amacala kubangelwa izinkinga zomkhaya nokuphazamiseka kokudla.
Ukudla kokuncipha kwezingane
Ukudla kokunciphisa isisindo, okokuqala, ukudla okunempilo okunempilo, futhi hhayi ukuphucwa ingane yokudla noma imifino. Umzimba okhulayo udinga ukudla okulinganiselayo nokugcwele ukuthuthukiswa okuvamile, ngakho umsebenzi oyinhloko wokudla ukukhulula umzimba emanzini.
Imithetho evamile yokudla okunempilo kwengane enesisindo esiningi:
- Nciphisa ama-carbohydrate ukungenisa ngendlela ehlanzekile: isinkwa, amazambane, amaswidi, njll.
- Thatha izikhathi ezincane izikhathi ezingu-4-6 ngosuku, ukuze ungazizwa ulambile futhi unganiki isisu "welule".
- Ukulawula ngokuqinile ukudla okulula phakathi kokudla, uma kunzima ukuwachitha ngokushesha - ukunikeza izithelo noma ukudla okuphansi kwekhalori.
- Ungavumeli ukuba udle phambi kwe-TV, ikhompyutha, njll, udle, ngaphandle kokusheshisa, lokhu kuzokuvimbela ukudla okudliwayo.
- Qinisekisa ukudla kokugcina okungenani amahora amabili ngaphambi kokulala.
Ukulahlekelwa Isisindo Sezingane
Cabanga ngezinhlobo zomsebenzi, indlela yokusiza ingane kusuka kwesinye kuya kwesithathu isisindo:
- ukukhwela okusebenzayo nokunqoba izithiyo eziphansi;
- uhamba ngezinyathelo ngesandla;
- umdlalo wokufihla futhi ufune;
- imidlalo emoyeni ovulekile eneziqhwa ehlobo, izibhakabhaka ebusika;
- izivivinyo zokulingisa (ukugijima amahhashi, izinyoni ezindizayo, ukugibela isitimela, njll).
Ngosizo lwezivivinyo ezilandelayo sizocabangela ukuthi ungayinciphisa kanjani ingane yengane yasenkulisa.
- izinhlobo ezihlukahlukene zokuhamba (emasokisini, ezithende, ku-semicircle);
- ukugxuma (imilenze ndawonye, imilenze yehlukana, isinyathelo sokuqhuma);
- ukuzivocavoca okulinganayo emdlalweni (ukudlala isitimela, isiskithi, emncintiswaneni)
- ukulingisa imisebenzi yabantu abadala (ukukhuphuka kwezitshalo, ukudlala insimbi yomculo).
Indlela engcono kakhulu yokulahlekelwa isisindo ingane yengane yesikole - izigaba zezemidlalo nokubhukuda. Umgomo oyinhloko wabazali akufanele ukuxazulula inkinga "yokwenza ingane ilahlekelwe isisindo", kodwa ukuthi ungayenza kanjani, khona-ke wayilandela ngenjabulo imithetho yokudla okunempilo kanye nokuphila okusebenzayo.