Umbono wokuthi ukudla kwesisindo kumele uhlanganise nesiteleka sokulamba okudingekayo. Eqinisweni, ngenxa yokuthuthukiswa kwezidakamizwa zesimanje, kunezindlela eziningi zokunciphisa isisindo ngaphandle kwendlala. Ngaphezu kwalokho, izinhlelo zesimanje zokudla zokunciphisa umzimba zenzelwe ngendlela yokuletha umonakalo omkhulu empilweni. Kunoma yikuphi, ngaphambi kokuba uhlale ekudleni okuthile, kuhle ukuba udlule ukuhlolwa kwezokwelapha nodokotela ukuze ungabandakanyi izinkinga zezempilo ezingenzeka. Isibonelo, esimweni se-gastritis, ukusetshenziswa kokudla okunye kuyaphikisana.
Kunzima namuhla ukumangaza othile ngokutholakala kwezidlo ezihlukahlukene. Omunye ukhetha ukunamathela ku-"monoregime" yokunciphisa isisindo, uma okwesikhathi esithile kufanele udle umkhiqizo owodwa ngobuningi obungenamkhawulo, isibonelo, ungaba iphariji ngaphandle kosawoti noma inyama yenkukhu ebilisiwe. Kodwa-ke, akunakwenzeka ukubona lokhu kudla njengokudla okufanele impilo, ngoba ukudla okulinganiselwe kuzoholela ekutheni kungabi khona izinto ezidingekayo zomzimba zomzimba. Okusemandleni kakhulu ukusebenzisa i-mono diet for weight loss kuphela njengendlela yokukhulula umzimba izinsuku eziningana.
Ukudla okuvamile okunciphisa isisindo - ukudla ngekhalori encishisiwe, futhi le ndlela yinto entsha ngokuphelele. Okushoyo ukunciphisa ukudla kwe-caloric yansuku zonke ngesigamu, uma kuqhathaniswa nesimiso esamukelekile. Isibonelo, uma umuntu onempilo adinga amakhilogremu angama-2000 ngelanga, ngakho-ke ukunciphisa kufanele unciphise okuqukethwe kwekhalori kokudla kuya ku-1200-1500 kcal. Le ndlela ibhekwa njengokwehluleka kakhulu futhi inomthelela ekulahlekeni kwesisindo esincane kodwa esiyiqiniso.
Namuhla , ukudla kokunciphisa umzimba kungenziwa kuphela ngesisekelo sokudla kwe-caloric, okudliwe ngosuku, kodwa futhi ngesisekelo sokusetshenziswa kwenani elilinganiselwe lemikhiqizo. Futhi, kufanele kucatshangelwe ukuthi kude nendima yokugcina ekudleni kokulahlekelwa isisindo kuba khona kokudla okuyisithathu ngosuku nokusabalaliswa kwamaphesenti kokudla okudliwe. Okuyisisekelo, lokhu kungukudla okunempilo, imenyu ye-25% kwasekuseni, i-30% yasemini kanye no-20% kokudla. Kumele kukhunjulwe ukuthi ungadla ukudla okungagcini kumafutha kanye nokuqukethwe kwekhalori. Lokhu kusebenza ngokukhethekile ekudleni, okuvela kuso okufisa ukukhipha ama-carbohydrate. Isidlo ngokwayo kufanele siqhutshwe okungenani amahora amathathu ngaphambi kokulala ebusuku. I-25% ekhona yokudla iyisiphuzo esiphundu phakathi nosuku, futhi idliwe phakathi kwekusasa nekwasemini, i-apula ingacatshangwa ngesinye isidlo. Kumele kushiywe okulula okufana namaswidi noma amaqebelengwane, ngoba ukudla okunjalo akusizi ukunciphisa, ngoba okuqukethwe kwekhalori ye-snack akumele kudlule i-kcal 100.
Noma yimuphi umbuso wokudla wokulahlekelwa kwesisindo kufanele ukhethwe ngokuhambisana nezici zomzimba, ukuze ungalimazi impilo.