Umxholo wenqaku
Kuthiwa ukutya, okuphakathi kwezona ndlela zisebenzayo zokunciphisa umzimba, kunomgaqo olula. Ukuba usebenzisa iikhalori ezimbalwa kunokuba uchitha usuku ngalunye, uya kuncipha. Ukuba uhlala utya iikhalori ezininzi kunokuba uzitshise, uya kufumana ubunzima. Le yindlela yokunciphisa umzimba wonke umntu owaziyo kwaye uyayisebenzisa ngelixa usenza ukutya. Ngoko ngaba ilula ngolo hlobo?
Ukuba ucinga ukuba ilula ngolo hlobo, awulunganga. kwishishini iihomoniInkqubo iba nzima ngakumbi xa kufikwa kwimithambo, ukuzilolonga, kunye neempawu zokutya esikutyayo. Umzimba utshisa iikhalori ngokwamanqanaba amathathu:
- Ukuphumla kwesantya semetabolism (RMR): Ukuphumla kwesantya semetabolism linani leekhalori ezifunwa ngumzimba ukugcina imisebenzi eqhelekileyo njengokuphefumla kunye nokumpompa igazi.
- Impembelelo yeThermic yokutya (TEF): Oku kubhekiselele kwiikhalori ezisetyenziselwa ukwetyisa, ukufunxa kunye nokugaya ukutya.
- Impembelelo yobushushu bomsebenzi (TEA): Ezi ziikhalori ezisetyenziswa ngexesha lokuzilolonga.
Ukuba inani leekhalori ozithathayo lilingana nenani leekhalori ozitshisayo, uya kugcina ubunzima bomzimba wakho. Ukuba ufuna ukunciphisa umzimba, kufuneka udle iikhalori ezimbalwa kunokuba utshise. Kukho enye indlela. Kuya kufuneka udale ibhalansi yekhalori engalunganga ngokwenza umthambo kunye nokutshisa iikhalori ezininzi.
Ngaphambi kokuba sithethe ngezona ndlela zisebenzayo zokunciphisa umzimba, makhe sichaze ukuba zeziphi izinto ekufuneka wonke umntu azi malunga nokwehla kobunzima kwaye kuya kuthatha ixesha elingakanani ukunciphisa umzimba.
Indlela yokunciphisa umzimba?
Izinto ezahlukahlukeneyo zichaphazela izinga lokunciphisa umzimba. Uninzi lwezi zinto zingaphaya kwamandla omntu.
- sex: I-Fat to muscle ratio ichaphazela kakhulu ukulahleka kwesisindo. Abasetyhini banesantya sokuphumla somzimba we-5-10% ngaphantsi kunamadoda anobude obufanayo. Oku kuthetha ukuba abafazi batshisa i-5-10% yeekhalori ezimbalwa ekuphumleni kunamadoda. Ngamanye amazwi, amadoda anokulahlekelwa ubunzima ngokukhawuleza kunabasetyhini kwizidlo phantsi kweemeko ezilinganayo.
- Ubudala: Olunye lotshintsho olwenzeka ngokuguga lutshintsho ekubunjweni komzimba. Ubunzima bamafutha buyanda kwaye ubunzima bemisipha buyancipha. Olu tshintsho, kunye nezinye izinto ezifana nokuncipha kweemfuno zekhalori zamalungu izinga le-metabolicKwakhona kunciphisa . Abantu abadala abangaphezulu kweminyaka engama-70 banomlinganiselo we-metabolic ongaphantsi ngama-20-25% kunabantu abadala abancinci. Oku kuncipha kwenza ukuba ukwehla kobunzima kube nzima ngokukhula.
- Ukunqongophala kwekhalori: Ukunciphisa umzimba ukusilela kwekhalori Kuyimfuneko ukudala. Ukusilela kwekhalori ngumahluko phakathi kweekhalori ozithathayo kunye neekhalori ozichithayo. Iqondo lokunqongophala kwekhalori limisela ukuba ukhawuleza kangakanani ukunciphisa umzimba. Ngokomzekelo, ukutya i-8 yeekhalori ezimbalwa ngosuku kwiiveki ze-500 kuya kubangela ukulahleka kwesisindo ngokukhawuleza kunokutya i-200 yeekhalori ezimbalwa ngosuku.
- Lala: Ukulala yinxalenye ebalulekileyo yokungahoywa yokwehla kobunzima. Ezingapheliyo ukuphuthelwaIthintela kakhulu isantya sokunciphisa umzimba. Kuye kwafunyaniswa ukuba kwanobusuku nje obunye bokungalali kwandisa umnqweno wokutya okune<em>calorie eninzi, okungenazondlo ezifana namaqebengwana, iikeyiki, iziselo ezineswekile neetships. Ukongezelela ekwenzeni kube nzima ukunciphisa umzimba, ukuphuthelwa okungapheliyo kunxulunyaniswa ngamandla nesifo seswekile sesi-2, ukutyeba ngokugqithiseleyo, isifo sentliziyo kunye neminye imihlaza.
- Ukusetyenziswa kwamayeza: Amanye amayeza, afana ne-antidepressants kunye nezinye i-antipsychotics, enza kube nzima ukunciphisa umzimba. Ide ibangele ubunzima.
- Iimeko zonyango: Ekubeni i-thyroid gland ivelisa i-hormone elawula i-metabolism, iyenzeka ngenxa ye-undersecretion ye-thyroid gland. ukudakumba kunye nezifo ezifana ne-hypothyroidism zenza kube nzima ukunciphisa umzimba.
- Ufuzo: Imizila yemfuza efunyanwa yintsapho igqiba enoba umntu utyebe ngokugqithiseleyo kusini na.
Kuthatha ixesha elingakanani ukwehlisa ubunzima?
Ukulahlekelwa ubunzima yinkqubo enzima. Isixa osinika sona siya kwahluka ngokuxhomekeke kwizinto ezininzi ezidweliswe ngasentla. Iingcali zezondlo zithi ukunciphisa isiqingatha sekhilo ukuya kwikhilo enye ngeveki luluhlu olusempilweni. Ngokwalolu balo, i-2 ukuya kwi-4 kilos ilahlekile ngenyanga. Uya kuncipha ngokukhawuleza kwiiveki zokuqala xa uqala ukutya. Njengoko ixesha liqhubeka, izinga lokunciphisa umzimba liyancipha.
Ungavumeli le mali ibe ncinane kakhulu. Usenokuba ucinga ukulahlekelwa ngaphezu kwekhilogram enye ngeveki. Oku kubizwa ngokuba yi- quick weight loss. Ukuncipha ngokukhawuleza kwesisindo kunomngcipheko onjenge-gallstones, ukuphelelwa ngamanzi emzimbeni kunye nokungondleki. Ezinye iziphumo ebezingalindelekanga zokuncipha ngokukhawuleza zibandakanya:
- Intloko ebuhlungu
- Ukucaphuka
- ukukhathala
- Ukuqunjelwa
- ukulahleka kweenwele
- izitenxo zokuya exesheni
- ukulahleka kwemisipha
Ukulahlekelwa ubunzima akuyona inkqubo yomgca. Ezinye iiveki unika ngaphezulu, ezinye iiveki ulahlekelwa ngaphantsi, okanye usenokunganiki kwaphela. Ngoko ke musa ukudimazeka ukuba ubunzima bakho buyancipha okanye buyancipha iintsuku ezimbalwa. Ngenxa yezi zinto zidweliswe ngasentla, ixesha lokulahlekelwa kwesisindo somntu wonke liya kwahluka.
Yeyiphi eyona Ndlela isebenzayo yokuLahla kobunzima?
Kukho izidlo ezingenakubalwa kwiimarike ezithi zinciphisa umzimba. Ndiqinisekile uya kubhideka malunga nokuba yeyiphi omawufake kuyo isicelo. Nangona kusithiwa yonke into yokutya ingcono kunezinye, akukho nto injengoluhlu lokutya olungcono. Into ebalulekileyo xa ukutya kukwenza ukusilela kwekhalori enempilo.
Ngaba uyazi ukuba kutheni abantu abaninzi kwizidlo bengaphumeleli? Ngenxa yokuba bebekukutya okunekhalori ephantsi ixesha elide. Ukwandisa amathuba akho okuphumelela ngelixa usenza ukutya, gcina i-calorie deficit yakho iphakathi. Umzekelo; Ukudala i-1000-calorie deficit kungabi nzima kuwe kwiintsuku zokuqala zokutya. Kodwa njengoko iintsuku kunye neeveki zihamba, uqala ukuba nobunzima. Unokude uhambe ngokuyeka ukutya. Endaweni yoko, ukusilela kwekhalori yemihla ngemihla yeekhalori ezingama-500 kuya kukwenza ukuba uqhubele phambili kancinci kodwa uqine ngakumbi.
Yenza ngokwezifiso ukutya kwakho, oko kukuthi, yenza inkqubo yokutya ngokwesondlo kunye nempilo yakho. Unokufumana uncedo kwi-dietitian kule nto.
Ungalibali ukwenza umthambo kunye nokutya kwakho ukutshisa amanqatha amaninzi kwaye uphephe ukuphulukana nezihlunu ngelixa utshisa amanqatha. Yenza indibaniselwano yemithambo efana ne-aerobic kunye noqeqesho lokuxhathisa.
Eyona ndlela inempilo kunye neyona ndlela isebenzayo yokuLahla kobunzima
Ukunciphisa umzimba ngendlela enempilo, okokuqala, khumbula oku. Awukwazi ukunciphisa umzimba ngaphandle kokutya. Ukuzama ukunciphisa umzimba ngeendlela ezingafanelekanga zokunciphisa umzimba njengokungatyi ukutya kubangela ukuba umzimba uxhathise kwaye uzikhusele.
Nokuba ulahlekelwe bubunzima, emva kokuba ufikelele kubunzima bakho obufanelekileyo, uya kuba namava esiphumo se-yoyo kwaye ukhawuleze ubuyise ubunzima obulahlekileyo. Kule nto, iingcali zincoma ukwenza inkqubo yokutya okunempilo endaweni yokutya. Ngoku makhe sijonge iindlela zokunciphisa umzimba ezisebenzayo ekudaleni inkqubo yokutya okunempilo.
- Yibanesidlo sakusasa
Xa uvuka ntsasa nganye, uvuka unesisu esiye satyiswa oko ukutyileyo ngorhatya lwangaphambili yaye sele sikulungele ukwetyiswa. Udinga amandla ukuze uqalise usuku ngamandla nangokuguquguqukayo. Uhlangabezana nale mfuno ngesidlo sakusasa.
Xa ucinga ngesidlo sakusasa, musa ukucinga nje nge-snack. Isidlo sakusasa esilungileyo kufuneka sikunike amandla owadingayo ukuqala kakuhle kosuku. Ukwenzela oku, kufuneka utye isidlo sakusasa kunye nokutya okunesondlo okufana netshizi, iminquma, ubusi, ubisi, amaqanda kunye nesonka.
Qinisekisa ukuba isidlo sakho sakusasa sityebile kwiprotheyini. Uphando lubonise ukuba abantu abatya iiprotheyini ezininzi kwisidlo sakusasa batya kancinci kwizidlo ezilandelayo.
- Musa ukutsiba isidlo sasemini
Yitya isidlo sakho sasemini ngexesha. Ukushwaqa ngelixa umile okanye usitya ukutya okukhawulezayo yeyona nto imbi onokuyenza kwimpilo yakho.
Hlala kude nokutya okunamafutha kunye nokutya okunzima. Kuba xa usitya isidlo esinjalo, uziva unzima kwaye uqalise ukulala malunga nentsimbi yesine ngokuhlwa, kwaye uziva udiniwe ngenxa yokungaqhelekanga kwishukela egazini.
Xa ulibazisa isidlo sakho sasemini, uya kudla isidlo sangokuhlwa ngaphambi kokuba sityiswe kwaye ubeke impilo yakho emngciphekweni. Ukweqa ukutya kuya kubangela ukuba utye ngakumbi kunokuba kuyimfuneko ngokuhlwa. Awukwazi ukunciphisa umzimba ngenxa yoku. Ukuqwalasela ukuba ukwetyisa kuncipha ngokukhawuleza ngokuhlwa, unokude utyebe.
- Musa ukuyigqithisa kwisidlo sangokuhlwa
Ungatyi, ngakumbi emva kwentsimbi yesixhenxe. Yiba nesuphu, iyogathi, imifuno kunye nenyama emhlophe kwisidlo sangokuhlwa. Ukuba awukwazi ukulawula i-nafs yakho kwaye uphose into oyityile ngokuhlwa, thatha uhambo lweyure enye.
Musa ukutya ukutya okungenamsoco phakathi kokutya
Ukutya okungenamsoco okufana neebhiskithi, iikeyiki neetships, ezibizwa ngokuba azinampilo, zineekhalori ezininzi. Yandisa izinga leswekile, amafutha kunye ne-cholesterol egazini kwaye iphazamisa impilo yentliziyo. Ukuba ufuna i-snack phakathi kokutya, khetha ukutya okunempilo, okunekhalori ephantsi njengeziqhamo, iyogathi, amandongomane ambalwa.
- Musa ukutya ngaphambi kokuba ulale ebusuku
Xa ulele, yonke imisebenzi yomzimba wakho iyancipha kwaye uye kuphumla. Xa ulala ugcwele isisu, kunzima nokulala, uvuka ekuseni udiniwe kwaye uyonakalise impilo yesisu sakho. Utyeba kuba ukutya okutyayo akwetyiswa. Ukuba ufuna ukunciphisa umzimba, gqiba ukutya ubuncinane iiyure ezingama-3-4 ngaphambi kokulala.
- Ungatyi amashwamshwam xa ubukele umabonakude
Lolona hlobo luyingozi lokutya amashwamshwam. Utya kakhulu kulonwabo lokubukela umdlalo okanye imuvi. Ukuba uziva ufuna i-snack, unokukhetha i-almonds, i-hazelnuts okanye iziqhamo ezithile.
- Faka imifuno kunye neziqhamo kuluhlu lwakho lokutya.
Ukutya inyama kuphela kwandisa umngcipheko wezifo zentliziyo kunye nesisu. Ukutya imifuno kuphela kuya kubangela ukuba ungabi namandla ngokwaneleyo. Nangona ugxininiso kufuneka lube kwimifuno kunye neziqhamo, kufuneka uphinde udle inyama ebomvu nemhlophe ngexabiso elifanelekileyo ekutyeni kwakho.
- Ngamanzi
Amanzi athetha ubomi kuzo zonke izinto eziphilayo. Kufuneka usele amanzi ngaphambi kokutya. Ukusela amanzi kunye okanye ngokukhawuleza emva kokutya kukuthintela ekuzuzeni izondlo. Ibangela ukubunjwa kwegesi emathunjini.
Kufuneka usele amanzi amaninzi ukususa inkunkuma egqithisileyo emzimbeni. Kodwa zama ukuba ungayibaxi. Kanye njengokuba ukugqithisa kuko nakuphi na ukutya kuyingozi, amanzi amaninzi ayingozi nawo. Imfuno yolwelo lwemihla ngemihla yomntu osempilweni ayikho ngaphezu kweelitha ezingama-2-3.
Yitya ukutya okune-fibrous
Ukutya okune-fibrous kukukhusela kwisifo sentliziyo kunye noxinzelelo lwegazi oluphezulu, kwaye kukwenza uzive uhluthi. Ikwaxhasa ukwehla kobunzima ngokunciphisa ukuqhina.
- Musa ukusebenzisa ityuwa eninzi kakhulu
Nangona ityuwa iyiminerali efunekayo, ubuninzi bayo bubangela uxinzelelo lwegazi oluphezulu. Ityuwa eninzi emzimbeni ibangela ukugcinwa kwamanzi, oko kukuthi, i-edema. I-Edema ibangela ukudumba. Xa ungalindelanga kancinci, isikali siqala ukwenza ukuba ubonakale utyebile. Izifundo zamva nje zincoma ukuba ukusetyenziswa kwetyuwa kwansuku zonke kube ngaphakathi kwemida ye-4-5 grams.
Iingcebiso ezingama-27 ezisebenzayo zokukunceda ukuba unciphise umzimba
1)Zibekele usukelo olusengqiqweni. Iinjongo ezingenakwenzeka nazo azinakwenzeka.
2) Nciphisa kancinci inani leekhalori. Musa ukunqumla i-calorie yakho yokutya ngokukhawuleza ukuze umzimba ungakhuseleki kwaye ugcine amanqatha.
3) Musa ukujolisa ukunciphisa ubunzima obuninzi ngexesha elifutshane. Ukutya okune-crash akwenzakali nje umzimba wakho kuphela, kukwenzakalisa amandla akho kwaye kuphazamise inkqubo yakho yokuncipha kobunzima.
4) Fumana ukutya okunempilo.
5) Musa ukuzilinganisa yonke imihla. Amanani kwisikali ahlala eguquguquka ngokuxhomekeke kwinto oyidlayo kunye nokusela emini. Ke ngoko, ukuzilinganisela yonke imihla okanye rhoqo imini yonke kunokubangela ukuba udimazeke njengoko kuya kunika iziphumo ezahlukeneyo. Kungcono ukuba uzilinganise kanye ngeveki, ngexesha elifanayo losuku kunye neengubo ezifanayo.
6)Zama ukungatyi ngaphandle. Ekubeni awuwazi umxholo ochanekileyo wokutya okutyayo ngaphandle, uya kudla amafutha okanye iswekile engalawulwayo. Ukuba kufuneka utye, khetha eyona nto inempilo kunye ne-calorie ephantsi.
7) Sela amanzi ngokwaneleyo. Thatha imali yemihla ngemihla efunekayo ngokumodareyitha. Khumbula ukuba kufuneka usele amanzi amaninzi kwimidlalo okanye kwiimeko zokuzilolonga.
8)Yala ukuphatha. Ukutya okwenziwa ngexesha lokwamkela iindwendwe okanye utyelelo ngokuqhelekileyo kunamafutha, anetyuwa okanye iswekile, okuthetha ukuba zilayishwe ngeekhalori. Zinqande ngembeko okanye utye izixa ezilinganiselweyo kunye nezinamafutha aphantsi. Kungcono ukuba ungayi esidlweni ulambile.
9) Yenza ngokusebenzisa onke amathuba. Hamba umgama omfutshane, sebenzisa izinyuko endaweni yezinyusi, sukuhlala xa uthetha kwiselfowuni.
10) Yidla iziqhamo endaweni ye dessert. Musa ukugqithisa imifuno ukuze ugweme ukwandisa i-glycemic index yabo. Kwenze umkhwa wakho ukutya imifuno neziqhamo ekutyeni kwakho.
11) Yidla ukutya okune-fibrous.
12) Yidla ukutya kwakho kwiindawo ezincinci.
13) Musa ukulamba kakhulu, yidla kwiiyure ze-4 kakhulu.
14) Musa ukweqa ukutya, ngakumbi isidlo sakusasa. Yitya izidlo ezi-3 ngosuku, ungafaki i-snack phakathi. Ukuba uziva ufuna i-snack, khetha ukutya okune-calorie ephantsi njengeziqhamo, iyogathi kunye nesaladi.
15) Musa ukutya ukutya okushiyekileyo kwiipleyiti zabantwana bakho.
16) Ukungabi nanto kuthetha ukuguqukela ekutyeni. Fumana into omawuyenze ukunqanda ukungenzi nto.
17) Qhubeka ngokucotha kwaye ngokuqinisekileyo. Eyona nto ilungileyo kukulahlekelwa yikhilogram enye ngeveki.
18) Yitya kancinci kwaye uhlafune ukwenza ingqondo yakho ihluthe.
19) Musa ukuthenga okanye ukugcina efrijini ukutya okuthandayo kodwa kufuneka uhlale kude.
20) Ngena kumkhwa wokuzilolonga kwaye ungayeki.
21) Fumana umntu oza kukukhuthaza ngelixa uzama ukunciphisa umzimba.
22) Musa ukuyothenga xa ulambile.
23) Musa ukutya ngokukhawuleza kwaye ungasoloko une-cutlery esandleni sakho.
24) Ungatyi ngelixa ubukele umabonwakude okanye ufunda incwadi.
24) Nangona kunjalo, ungatyi kakhulu koku kutya njengokutya kokutya.
25) Hlala kude nokutya okunamafutha amaninzi.
I-26) Musa ukusebenzisa i-sweeteners, yinqumle iswekile.
27) Ungatyi ukwanelisa ingqondo, yeka ukutya xa uhluthi.
Ukushwankathela;
Eyona ndlela isebenzayo yokunciphisa umzimba kukutya. Xa utya ukutya, kuyimfuneko ukutya okunempilo kwaye udale ukusilela kwekhalori enempilo. Hlala kude nekhalori ephantsi kakhulu kunye nokutya okuphazamisekayo okungasebenziyo kwixesha elide. Yenza ukutya okunempilo indlela yakho yokuphila. Ngale ndlela, ngelixa ulahlekelwa ubunzima, uya kugcina ubunzima bakho kwixesha elide.
Amanqaku ekufanele uwafunde
