Ukutya kokuLahla kobunzima - Ukutya okukhawulezayo kokuLahla kobunzima

Ukutya kokunciphisa umzimba kuya kukunceda utshise iikhalori ezininzi kwaye uya kuba ngumncedisi wakho omkhulu kwinkqubo yokunciphisa. Ngelixa usenza ukutya, okunye ukutya kugqama njengokutya kokunciphisa umzimba. Uyabuza ukuba kutheni? Ezinye zineekhalori eziphantsi. Okunye ukutya kukwasenza ukuba sitye kancinci ngenxa yesici sazo sokuhlutha. 

Ukutya ukutya okumbalwa akwanelanga ukunciphisa umzimba ngendlela enempilo. Kufuneka sitye indibaniselwano yokutya okuqulethe i-macro kunye ne-micro nutrition ngokusabalalisa okulinganayo. Ukongeza, i-fiber kunye neprotheni zizinto ezimbini ezibalulekileyo ekufuneka zibekho ekutyeni ngexesha lenkqubo yokunciphisa umzimba. Kuba bobabini bayabambelela. Ngokwezi mpawu, unokujonga kuluhlu lokutya obuthathaka ngezantsi.

Ukutya kokunciphisa umzimba

iqanda

• Iqanda kukutya okufanelwe ukuba ibe phezulu kuluhlu lokutya kokunciphisa umzimba.
• Inceda ukunciphisa umzimba ngenxa yezinga eliphezulu leprotheyini.
• Kwakhona iqulethe amafutha anempilo.
• Ngezi mpawu, igcina igcwele ixesha elide. 
• Kwakhona kukutya okunekhalori ephantsi. Ikhalori yeqanda iyahluka phakathi kwe-70-80 calories, kuxhomekeke kubukhulu bayo.
• Okubaluleke kakhulu kuzo zonke iqanda Kukutya okunesondlo. Phantse zonke izondlo zifumaneka kumthubi weqanda.

imifuno enamagqabi aluhlaza

• Ikhaphetshu, isipinatshi, itheniphu, itswele lasentwasahlobo. Imifuno enamagqabi aluhlaza efana ne-lettuce kukutya okunciphisa umzimba. 
• Le mifuno ineempawu ezininzi ezinceda ukunciphisa umzimba. Ziphantsi kuzo zombini iikhalori kunye neecarbohydrates kwaye ziqulethe izixa eziphezulu zefiber.
• imifuno enamagqabi aluhlazaInika iikhalori ezimbalwa ngenxa yobuninzi bayo obuphantsi bamandla. 
• Inomsoco kuba iqulethe iindidi ezininzi zeevithamini, iiminerali kunye ne-antioxidants. Banceda ukutshisa amanqatha.

Islamoni

• Islamoni Iintlanzi ezinamafutha njengentlanzi zisempilweni kakhulu. Ikunceda uzive ugcwele ixesha elide.
• I-Salmon iqulethe iprotheyini ephezulu kunye namafutha anempilo. Ikwanazo zonke iintlobo zezondlo. 
• Ngokuqhelekileyo, iintlanzi kunye nezilwanyana zaselwandle ziqulethe ixabiso elibalulekileyo le-iodine. Esi sondlo siyimfuneko ukuze i-thyroid isebenze kwaye ibalulekile ekugcineni imetabolism enempilo. Ukuba idlala lengqula alikwazi kuwenza umsebenzi walo, sijamelana neengxaki ezininzi zempilo, ingakumbi iingxaki zobunzima bomzimba.
• I-Salmon nayo iyasebenza ekunciphiseni ukuvuvukala emzimbeni obangela ubunzima. Ngenxa yokuba inika i-omega 3 fatty acids enciphisa ukuvuvukala.
• I-Mackerel, i-trout, i-sardines, i-herring kunye nezinye iintlobo zeentlanzi ezinamafutha nazo zintlobo zeentlanzi ezibonakala njengokutya kokunciphisa umzimba.

imifuno ye-cruciferous

• Phakathi kwemifuno ye-cruciferous ibrokholi, ikholifulawa, ikhaphetshu kunye neebrussels ziyahluma. Njengeminye imifuno, iphezulu kwifayibha. Ineempawu zokubamba. Ngaphezu koko, imifuno enjalo iqulethe ixabiso elifanelekileyo leprotheni.
• Ngezi mpawu, zithatha indawo yazo phakathi kokutya kwesisindo.
• Nangona zingekho phezulu kwiprotheyini njengokutya kwezilwanyana okanye i-legumes, ziqulethe ipesenti ephezulu yeprotheni kunemifuno emininzi.
• Imifuno enomsoco kakhulu, i-cruciferous nayo ineenzuzo zempilo, ezifana nokuthintela umhlaza.

Inyama yenkomo nenkukhu ebhityileyo

• Inyama egayiweyo efana nesoseji, isoseji, isalami kunye nebhekoni aziphili. Kananjalo ayinagalelo ekulahlekeni kwesisindo.
• Kodwa inyama ebomvu engalungiswanga ineenzuzo zentliziyo. 
• Inyama ebomvu ikwakukutya okunobubele kokunciphisa umzimba kuba ineprotheyini eninzi.
• Iprotheyini sesona sondlo siyimfuneko ekulahlekeni kobunzima. Ukutya okuphezulu kwiprotheyini kukuvumela ukuba utshise iikhalori ezininzi imini yonke.
• Ngesi sizathu, sinokubandakanya inyama yenkomo ebhityileyo kunye nenkukhu phakathi kokutya kokunciphisa umzimba.

Iitapile ebilisiwe

• Iitapile ezimhlophe ngokwenene kukutya kokugqibela esinokucinga ngako phakathi kokutya kokunciphisa umzimba. Kodwa ekubeni kukho into efana nokutya kwezambane, oku kutya kufuneka kube neepropati ezinceda ukunciphisa umzimba.
• Ngokwenene, iitapile kukutya okunempilo kwaye buthathaka xa iphekwe ngeendlela ezinjengokubilisa. Iqulethe zonke iintlobo zokutya ezifunwa ngumzimba, nokuba zincinane.
• Iitapile ezibilisiwe zikugcina ugcwele ixesha elide kwaye wenze ukuba utye kancinci.
• Emva kokubilisa iitapile, yiyeke ipholile ixesha elithile. Iyakwenza isixa esikhulu sesitashi esixhathisayo emva kwexesha elithile. isitatshi esixhathisayoYinto efana nefiber enezibonelelo ezinjengokuncipha kobunzima.
• Iifatata, i-turnips, kunye nezinye iingcambu zeengcambu nazo zinefuthe elifanayo njengamazambane amhlophe kulo mbandela.

Ituna

• I-tuna yenye ukutya okuphantsi kweekhalori kunye neprotheni ephezulu. Yintlanzi engenanto, ngoko ke ayinayo ioli eninzi.
• I-tuna kukutya okudumileyo phakathi kwabakhi bomzimba kunye neengcali zokuqina komzimba. Ngenxa yokuba ukugcina iprotheni ephezulu kuya kunciphisa inani leekhalori kunye namafutha.

Iimbotyi

• ezifana neembotyi, iiertyisi, iilentile iimbotyi Kuphakathi kokutya kokunciphisa umzimba.
• Oku kutya kuphezulu kwiprotheyini kunye nefiber, izondlo ezimbini ezibonelela ngokuhlutha. Ukongeza, baxhasa ukulahleka kwesisindo ngenxa yokuba ziqulethe isitashi esichasayo.

isuphu

• Ukutya ukutya okunoxinano lwamandla aphantsi kukuvumela ukuba uthathe iikhalori ezimbalwa. Ukutya okuninzi okungenawo amandla aphantsi kukutya okunamanzi amaninzi, njengemifuno neziqhamo.
• Xa usela isuphu, ufumana amanzi. 
• Olunye uphononongo lufumanise ukuba ukusela isuphu endaweni yokutya okuqinileyo kukunceda uhlale ugcwele kwaye kukhokelela kwiikhalori ezimbalwa.

avocado

• avocadoNangona iphezulu kwiikhalori, ifumaneka ekutyeni okunciphisa umzimba. Ngenxa yokuba ezinye zeempawu zayo zinceda ukunciphisa umzimba.
• Ngelixa uninzi lweziqhamo zinecarbohydrates eninzi, iiavokhado zinamafutha asempilweni.
• ngakumbi amafutha e-monounsaturated oleic acidIqulethe isixa esikhulu. 
• Nangona inamafutha kakhulu, ayixinene njengoko sicinga kuba inamanzi amaninzi. 
• Kwakhona iqulethe ezininzi izondlo ezibalulekileyo, kuquka i-fiber kunye ne-potassium.

Apple cider iviniga

• Apple cider iviniga ikwenza unciphise umzimba. Izifundo ezininzi ziye zatyhila oku.
• Ukuthatha i-aple cider iviniga ngexesha elifanayo njengesidlo esiphezulu kwi-carbohydrates sinika ukuhlutha.
• Ngokutsho kophononongo lwabantu abatyebe kakhulu, ukusela i-12 okanye i-15 mL ye-apile cider iviniga yonke imihla kwiiveki ze-30 kubangele ukulahlekelwa kwesisindo se-2.6-3.7 kg.

Ihazelnut

• Nangona inani leoli liphezulu hazelnutKuphakathi kokutya kokunciphisa umzimba. Ngenxa yokuba iqulethe inani elilinganayo leprotheni, i-fiber kunye namafutha anempilo.
• Uphononongo lubonise ukuba ukutya amandongomane kuphucula impilo ye-metabolic kwaye nokunceda ukunciphisa umzimba.
• Ingongoma ekufuneka iqwalaselwe xa usitya ihazelnuts asikokutya ngokugqithisileyo. Okukhona iikhalori ezininzi.

amazimba

• I-Cereals idla ngokuba kukutya kokuqala okuza kususwa kuluhlu lwesondlo kwinkqubo yokunciphisa umzimba. Kodwa kukho ezinye iindidi ezinempilo kwaye zinceda ukunciphisa umzimba. 
• Iinkozo ezipheleleyo ezibonelela ngezi zakhiwo zityebile kwifiber kwaye zikwabonelela ngeprotheyini elungileyo.
• isi i-oat, irayisi emdaka ve IQuinoa Kukutya kokunciphisa umzimba. 
• I-Oats iqulethe i-beta-glucan, i-fiber e-soluble, ebonelela ngokutya kunye nokuphucula impilo ye-metabolic.
• Ilayisi, ebomvu kunye nemhlophe, iqulethe inani elikhulu lesitashi esixhathisayo, ngakumbi xa ivunyelwe ukupholisa emva kokupheka.
• Ukuba utya ukutya okune-carb ephantsi, kufuneka ugweme iinkozo kuba ziphezulu kwi-carbohydrates.

pepper

• ipelele ebabayoIluncedo ekunciphiseni umzimba. Iqulethe into ebizwa ngokuba yi-capsaicin, enceda ukutshisa amafutha ngokunciphisa umdla wokutya. 
• Le nto ithengiswa kwifomu yokongeza. Isithako esiqhelekileyo esifumaneka kwizongezelelo ezininzi zentengiso yokulahleka kwesisindo.

Iziqhamo

• Iziqhamo, ezinazo zonke iimpawu zokutya kwesisindo, zenza kube lula ukunciphisa umzimba. 
• Nangona iqulethe iswekile, inamandla aphantsi. 

• Ukongeza, ifayibha ekumxholo wayo inceda ukuthintela iswekile ukuba ingasasazeki ngokukhawuleza kwigazi.

grapefruit

• Phakathi kweziqhamo ezinciphisa ubunzima, isiqhamo esifanele sigxininiswe ngokukhethekileyo yi-grapefruit. Ngenxa yokuba imiphumo yayo ekulahlekeni kwesisindo ifundwe ngokuthe ngqo. 
• Kuphononongo lwabantu abatyebe kakhulu abangama-91, abo batye isiqingatha segrapefruit entsha ngaphambi kokutya baphulukana ne-12kg yobunzima kwithuba leeveki ezili-1.6.
• grapefruit Kwakhona kubangele ukuncipha kokunyanzelwa kwe-insulin.
• Ke, yitya isiqingatha segrapefruit kwisiqingatha seyure ngaphambi kokutya ukuze uzive ugcwele kwaye unciphise umthamo wakho wekhalori yonke imihla.

iimbwe zechai

• iimbwe zechai Iqulethe i-30 grams ye-carbohydrates nge-12 grams; le yimali eninzi kakhulu. Nangona kunjalo, i-11 grams yale mali yifayibha. Yiyo loo nto imbewu ye-chia ingomnye wemithombo engcono kakhulu yefiber.
• Ngenxa yomxholo wefiber, imbewu ye-chia inokufunxa ukuya kuthi ga kwi-11-12 amaxesha obunzima bayo emanzini. Ijika ibe yinto efana nejeli kwaye iyanda esiswini.
• Olunye uphando lubonise ukuba imbewu ye-chia inceda ukunciphisa ukutya.

iyogathi enamafutha agcweleyo

• Iyogathi inokuphucula ukusebenza kwamathumbu iintsholongwane probiotic Ine.
• Impilo yamathumbu inokunceda ngokuchasene nokuxhathisa i-leptin kunye nokudumba, oyena nobangela wokutyeba kakhulu.
• Sebenzisa okuthandayo kwiyogathi enamafutha agcweleyo. Kungenxa yokuba uphononongo lubonisa ukuba amafutha agcweleyo, hayi amafutha aphantsi, iyogathi yehlisa umngcipheko wokutyeba kakhulu kunye nohlobo lwesi-2 seswekile ngokuhamba kwexesha.

Izinto omawuzenze ngokuNciphisa uBonelo

Ubunzima obugqithisileyo buhlala buyingxaki, ngakumbi kubasetyhini. Baphupha bebonakala bebhityile ngezihlandlo ezikhethekileyo ezifana nemitshato kunye neeholide, okanye bafuna ukunciphisa umzimba ngenxa yeengxaki zempilo.

Nangona ukunciphisa umzimba akusoloko kuyinto elula kuyo yonke imeko, into ebalulekileyo apha kukuba inkqubo yokulahlekelwa ubunzima isempilweni. Sathetha malunga nokuba kukuphi ukutya okunciphisa umzimba kungentla. Ngoku makhe sithethe ngamaqhinga okunciphisa umzimba okunempilo.

Asinakuncipha ngokutya nje ukutya okubhityileyo, akunjalo? Kukho nezinto ekufuneka zenziwe ukuze unciphise umzimba ngendlela esempilweni. Ke ngoku? 

Landela ukutya okunesondlo

• Unokunciphisa umzimba ngokukhawuleza, ngokukhuselekileyo kunye nempilo ngeprogram yokutya apho i-macro kunye ne-micro nutrients idliwe ngendlela elinganayo. 
• Hlala kude nezidlo ezothusayo ukuze ungazibuyiseli iikhilogram ezintathu ozilahlekileyo njengeekhilogram ezintlanu. 
• Dibanisa inkqubo yokutya okunokulinganisela kunye nenkqubo yokuzivocavoca rhoqo. Unokunciphisa umzimba ngokukhawuleza kwaye unempilo.

Kuphephe ukutya okugayiweyo

• Iimveliso zokutya ezipakishweyo, nangona zisebenza, azifanelekanga ukulahleka kwexesha elide. 
• Awuziva ugcwele emva kokutya iimveliso zokutya. 
• Endaweni yoko, itshizi, esempilweni kunye neyendalo, iyogathi, Ndingathanda ipere yezinto zokukhafula kwiishethi Yitya ukutya okune<em>kilojoule ephantsi, njengokutya okunciphisa umzimba.

Sika iswekile kunye nesitashi

• Ukutya kweswekile kunye nesitashi akufanele kufakwe kwinkqubo yokutya. Ngoko unokunciphisa umzimba ngokukhawuleza kwaye kulula. 
• Ukutya okuswiti kunye nesitashi kukhuthaza ukukhuselwa kwe-insulin, eyona hormone yokugcina amanqatha emzimbeni wethu. Oku kubangela ukuzuza ubunzima kunokulahlekelwa ubunzima. 
• Xa i-insulin iyancipha egazini, amanqatha emzimbeni wethu atshiswa ngokulula ngaphandle kwevenkile yamafutha kwaye atshiswe ngokukhawuleza.

sukulala late

• Ngokuchaseneyo nenkolelo eqhelekileyo, ukuphuthelwa akukwenzi ukuba unciphise umzimba, kukwenza utyebe.. Enye yezinto omawuzenze ukuze unciphise umzimba kukulala ngaphakathi kwemida eqhelekileyo. 
• Ngaphantsi kweeyure ezintlanu okanye ezintandathu zokulala ziya kubangela utshintsho lwe-hormonal, ngoko awuyi kulahlekelwa ubunzima kule meko. 
• Ukudinwa nako kukwenza ufune ukutya.

Thatha uhambo lwangokuhlwa

• Khetha ukuhamba ngokuhlwa njengokuzivocavoca. 
• Ngaloo ndlela, i-metabolism, eyancipha ngokuhlwa, ikhawuleza. 
• Uya kulala ngcono ebusuku.

Qhubeka

• Zenzele indawo ngomsebenzi wakho wemihla ngemihla. Zininzi iindlela zokwenza oku. 
• Unokuphuma kwibhasi enye yokumisa kwangaphambili kwaye uhambe ukuya kwindawo oya kuyo, unokusebenza egadini okanye ukucoca ekhaya Unokutshisa iikhalori ezongezelelweyo.

Yenza imithambo eyahlukeneyo

• Ukuzama iintlobo ezahlukeneyo zokuzilolonga kukwayenye yeendlela ezisebenzayo zokunciphisa umzimba ngokukhawuleza nangokusempilweni. 
• Ukuba awukuthandi ukusebenza kwindawo yokuzivocavoca, unokufuna ukuqwalasela enye indlela, efana nokuba sempilweni kweqela okanye iklasi yomdaniso. 
• Ngaphandle koko, unokwenza imisebenzi yangaphandle efana nokukhwela ibhayisekile, ukukhwela intaba, enokunceda umzimba usebenze ngcono. 
• Ukuzivocavoca kuya kukunceda ugcine ubunzima bezihlunu kunye nokuncipha komzimba.

Musa ukwenza umthambo ngokugqithisileyo

• Enye yezinto omawuzenze ukuze unciphise umzimba ayikokuzilolonga ngokugqithisileyo. 
• Akulunganga ukucinga ukuba ukwenza umthambo ngakumbi kuya kukwenza unciphise umzimba ngokukhawuleza. 
• Ukuzivocavoca kubalulekile ekunciphiseni umzimba, kodwa iingcali zithi kakhulu kunokubuyisela. 
• Inkqubo yokutya kufuneka ibe ne-80% yesondlo kunye ne-20% yokuzivocavoca.

Yitya iziqhamo kunye nemifuno enomthamo omkhulu wamanzi

• Ukuba utya ukutya okutyebileyo emanzini, uya kudla iikhalori ezimbalwa. Kuya kuba luncedo ekunciphiseni ubunzima. Kwakhona kuya kunciphisa indlala kunye nonxano.
• Njengophando, i-zucchini, ikhukhamba kunye netamatato ukutya okunomthamo ophezulu wamanziibonise ukunciphisa i-calorie intake.

Ungasoloko usitya isaladi

• Ngokuchasene nenkolelo eqhelekileyo, isaladi ayinakuba yinto efanelekileyo kuwe. 
• Iisaladi Ayinakunceda ukucinezela amahomoni endlala kuba ayinayo icarbohydrates eyaneleyo.  
• Endaweni yesaladi, unokukhetha isuphu enesondlo okanye iilentile kwimifuno, ii-ertyisi, iimbotyi zingongezwa.

Gwema amantongomane anekhalori ephezulu

• Ngenxa yokuba ukutya kusempilweni akuthethi ukuba uya kukutya kakhulu. 
• Ukutya isonka esipheleleyo endaweni yesonka esimhlophe, ukusebenzisa amafutha ezilwanyana endaweni yeoyile yemifuno, nokutya amandongomane endaweni yeetshiphusi lukhetho olusempilweni. 
• Kodwa azikabikho ii-calories ezisezantsi. Ngoko ke, kuyimfuneko ukwenza ulawulo lwesahlulo ngokuchanekileyo.

ungatyi kwangethuba

• Kuyinyani ukuba kufuneka ityiwe kwangoko ngorhatya ukuze unciphise umzimba. Nangona kunjalo, kufuneka ubeke ixesha lakho lokutya kwangokuhlwa ngokwexesha lakho lokulala.
• Umzekelo; Akufanelekanga ukuba umntu alale ngo-11 ebusuku ukuze atye isidlo sangokuhlwa ngo-6 am. Umzimba ufuna amafutha kwakhona. 
• Ngenxa yesi sizathu, isidlo sakusihlwa sinokuphepha ukutya kwe-caloric okungadliwa ngo-11 ebusuku.

musa ukuba wedwa

• Uphononongo lubonisa ukuba abantu abaxhaswa yintsapho okanye abahlobo kulula ukuba banciphise umzimba. 
• Fumana umntu ozakuzixhasa. Unokuba lilungu leeforamu ze-intanethi kwaye unciphise umzimba kunye namaqela okutya.

Musa ukutsiba izidlo

• I-metabolism idinga ukutyiswa rhoqo kwiiyure ze-4-5 ukugcina ukusebenza kwayo. 
• Ngoko ke, yitya yonke isidlo, nokuba singaphantsi kokutya ukutya.

Yenza itshati yokutya yemihla ngemihla

• Olunye uhlolisiso lwafumanisa ukuba abo bagcina itshati yemihla ngemihla balahlekelwa bubunzima obuphindwe kabini. 
• Ngokutsho kwabaphandi, ukubhala phantsi ukutya okudliwayo kwandisa uxanduva kwaye abathathi-nxaxheba ngoko banqumla iikhalori. 
• Bhala phantsi into oyidlayo kunye neekhalori ngokuzilungiselela itshati yokutya yemihla ngemihla.

Ngamanzi

• iziselo carbonated, iijusi esele zenziwe zandisa i-calorie yemihla ngemihla. 
• Amanzi anceda ukulawula umdla wokutya. 
• Kuye kwamiselwa ukuba abo basela iiglasi ezi-2 zamanzi ngaphandle kokutya bathatha i-90 calories ngaphantsi.

kuba iti eluhlaza

• Iingcali zithi i-catechins kwi-green tea isantya semetabolism utsho.
• Ukusela iti eluhlaza yonke imihla kunenzuzo kwimpilo kunye nokunceda ukunciphisa umzimba. Kuba inceda ukuthintela nokunyanga izifo ezininzi.

yitya ekhaya

• Ukutya okutyayo ngaphandle kunekhalori eninzi kunezo zenziwe ekhaya. 
• Xa usitya ngaphandle, yitya isiqingatha kwaye upakishe esinye isiqingatha.

Nciphisa umthamo wamafutha

• Ukutya okunempilo kufuna amanqatha amancinci. Iifom ezichanekileyo zeeoli kufuneka zikhethwe. 
• Ukunciphisa amafutha akuthethi ukuyeka ukutya okuthandayo. Unokupheka iiresiphi zakho ozithandayo ngokufumana iindlela ezintsha.

Jonga ezi ngcebiso zilandelayo zokunciphisa ukutya okunamafutha kunye nokutyebileyo:

• Ixesha lokutya kwakho ngeziqholo xa kufuneka usebenzise iisosi. Iisosi zineekhalori ezininzi kunye namafutha amaninzi. 
• Endaweni yokusebenzisa imajarini, khetha ibhotolo.
• Zama isitya sakho sesaladi esingenawo ioli yelamuni kuphela. 
• Sebenzisa i-yogurt xa ufuna ukusebenzisa i-sauce okanye i-mayonnaise, i-ketchup.
• Nciphisa inani lamafutha ahluthayo. Kule nto, khetha ibhotela endaweni yeoli yemifuno okanye i-margarine.
• Buyisela ubisi lwakho olukhutshiweyo nge-semi-skimmed okanye ubisi olukhutshiweyo.
• Xa uthenga inyama ebomvu, khetha ezibhityileyo. Nokuba inamafutha, yinqumle iindawo ezinamafutha emva kokupheka. Coca ulusu lweenkukhu ngaphambi okanye emva kokupheka.
• Kupheke ukutya oza kukuqhotsa eziko. Yenza inyama, inkukhu, izitya zentlanzi kwi-tray yokubhaka okanye uzigcobe.
• Sebenzisa i-skillet engagxiliyo ukunqanda ukusebenzisa ioli eyongezelelweyo ngelixa upheka.
• Ukuba ufuna ukusebenzisa amaqanda, sebenzisa amhlophe amaqanda amabini endaweni yelinye.

yiya kwi dietitian

• Ukuba uceba ukunciphisa umzimba kwaye ufuna ukuba umntu azilawule ngexesha le nkqubo, ungaya kwi-dietitian.
• Uya kukwazi ukunciphisa umzimba ngokulula njengoko kuya kukukhokela kwisondlo kwaye wenze indlela yokulawula kuwe.

Yiba nolindelo olusengqiqweni

• Ulindelo lwakho malube sengqiqweni. “Ndifuna ukunciphisa iikhilogram ezili-10 ngenyangaUkuba uzibekela usukelo olunje ” kwaye ubeka uxinzelelo kuwe ukuba unciphise umzimba ngokukhawuleza, izicwangciso zakho zokutya okunempilo ziya kusilela.
• Abaphandi baye bafumanisa ukuba abantu abatyebileyo abalindele ukulahlekelwa ubunzima obuninzi banokuthi bayeke inkqubo yokutya okunempilo phakathi kweenyanga ezi-6-12. 
• Ukuzibekela usukelo olusengqiqweni nolufikelelekayo kuya kukunceda uhambe kwindlela yakho ngokuzithemba namanyathelo aqinileyo ngaphandle kokudimazeka.

hlala unomdla

• Yenza uluhlu lwezizathu zakho zokukhumbula ukuba kutheni uzama ukutya ukutya okunempilo kwaye unciphise umzimba, kwaye uyithumele apho unokuyibona khona ngamaxesha onke. 
• Khangela ezi xa ufuna inkuthazo.

Gcina ukutya okungenampilo ngaphandle kwendlu

• Ukuba ujikelezwe kukutya okungenamsoco, kuya kuba nzima kuwe ukuba unciphise umzimba. 
• Musa ukutya okunjalo ekhaya okunokuthi kuthintele ukutya kwakho kunye neenjongo zokutya okunempilo.

"Sukuthi "konke okanye akukho nto"

• Umqobo omkhulu wokufezekisa ukutya okunempilo kunye nendlela yokuphila kukucinga okumnyama nokumhlophe. Ukuba utya kakhulu kwisidlo sakusasa kwaye uyaphambuka kwiinjongo zakho, musa ukuqhubeka nokutya okungenampilo yonke imini, ucinga ukuba uphose inqaku. 
• Kuya kufuneka uthi "Naphi na apho ilahleko ivela khona, yinzuzo" kwaye uzame ukugcina imini yonke.

Phatha amashwamshwam anempilo

• Xa ungekho ekhaya ixesha elide, kuba nzima ukunamathela kwisidlo sakho. 
• Xa ulambe kakhulu ekuhambeni, gcina i-snacks ephathwayo kunye nenempilo efana neealmondi kunye neehazelnuts kunye nawe ukuze utye kwaye ugcine umnqweno wakho wokutya uphantsi kolawulo.

Musa ukuvumela ukuhamba kukuphazamise

Nokuba uhamba ngeshishini okanye ukuzonwabisa, ukuba ngaphandle kwendawo yokuhlala kwenza kube nzima ukubambelela kwindlela yokuphila esempilweni. Yale;

• Phanda iindawo zokutyela kunye neevenkile ezinkulu ngaphambi kwexesha.
• Ukutya okunempilo okungonakali lulai yigcine nawe.

Qala usuku lwakho ngesidlo sakusasa seprotein ephezulu

• Ukuba isidlo sakho sokuqala sinokulinganisela kwaye sineprotheni eyaneleyo, kunokwenzeka ukuba ugcine amanqanaba eshukela egazi ezinzile kwaye ungatyi kakhulu imini yonke.
• Kwisifundo esinye, abafazi abatyebileyo abadla ubuncinci be-30 grams yeprotheyini yokutya kwasekuseni badla iikhalori ezimbalwa kwisidlo sasemini kunabo badla isidlo sakusasa esiphantsi kweprotheni.
• Musa ukutsiba isidlo sakusasa ukuze wonge ixesha.

Yazi ukuba kuthatha ixesha ukutshintsha imikhwa yakho

• Musa ukudimazeka ukuba kuthatha ixesha elide kunokulindeleke ukuba ulungelelanise nendlela yakho entsha yokuphila enempilo. 
• Abaphandi bafumanise ukuba kuthatha umyinge weentsuku ezingama-66 ukwenza umkhwa omtsha wokuziphatha. Ekugqibeleni, ukutya okunempilo kunye nokuzilolonga rhoqo kuya kuzenzekela.

Akulula ukwahlukana nemikhwa nokutya ukutya okunempilo nokunciphisa umzimba. Kanye nokutya ukutya okunciphisa umzimba, nikela ingqalelo kwizinto ezifunekayo ukuze unciphise umzimba ngendlela ephilileyo. Ukuba uzama ukunciphisa umzimba, yenza utshintsho lwendlela yokuphila ngaphezu komkhwa.

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