Izindlela Ezi-1 Ezilula Zokwehlisa Amakhilo Angu-5 Enyangeni E-10

Abantu abaningi bafuna izindlela ezihlukahlukene zokunciphisa isisindo ukuze baphile impilo enempilo. Kunezindlela eziningi ezahlukene kanye nezinhlelo zokudla, ikakhulukazi kulabo abafuna ukunciphisa umzimba ngokushesha. Nokho, nakuba ukudla okuhlukahlukene kuzanywa, eziningi zazo ziyehluleka ukukhiqiza imiphumela yesikhathi eside futhi ziyehluleka ukufinyelela imigomo efiselekayo yabantu. Kulesi sihloko, sizoxoxa nge-1 izindlela ezilula zokulahlekelwa amakhilogremu angu-5 ngenyanga engu-10 nje. Uma nje ingekho inkinga yezempilo, uzokwazi ukufinyelela isisindo osifunayo uma ulandela lezi zindlela ngendlela ehlelekile.

Ingabe Kunempilo Ukwehla Ngo-1 Kilos Enyangeni E-5?

Kulesi sihloko, "Ingabe kunempilo ukulahlekelwa amakhilogremu angu-1 ngenyanga engu-5?" Umbuzo ungenye yezinto zokuqala ezikhathaza izingqondo zethu.

Imetabolism nendlela yokuphila yawo wonke umuntu ihlukile. Ngakho-ke, ngisho noma indlela efanayo isetshenziswa, inqubo yokulahlekelwa isisindo izohluka kuwo wonke umuntu. Kodwa ngokuvamile, uzoqala ukwehlisa isisindo lapho unciphisa ukudla kwakho kwekhalori yansuku zonke futhi ungezelele ngokuzivocavoca.

Umgomo onempilo wokwehlisa isisindo kufanele ube phakathi kwesigamu sekhilogremu kanye nekhilogremu elingu-1 ngesonto, kusho izazi zokudla okunomsoco. Ukuze ulahlekelwe amakhilogremu angu-1 ngenyanga engu-5, kudingeka ikhilo elingaphezudlwana kwe-1 ngesonto. Ngakho-ke, ukulahlekelwa amakhilogremu angu-1 ngenyanga engu-5 ngokunaka iziphakamiso ezingezansi kuzoba umgomo onempilo.

Imaphi Amakhalori Adingeka Nsuku Zonke Ukuze Ulahlekelwe Amakhilo Angu-1 Enyangeni E-5?

Uma ufuna ukulahlekelwa ngamakhilogremu angu-1 ngenyanga engu-5, kufanele ubale ngokunembile inani lamakholori owadinga nsuku zonke.

Inani lama-calories umuntu awadinga nsuku zonke ukuze ehlise isisindo liyahlukahluka kuye ngeminyaka yalowo muntu, ubulili, isisindo kanye nezinga lomsebenzi. Nokho, uma senza izibalo ezijwayelekile, kufanele ushise cishe amakhalori angu-1 ukuze ulahlekelwe yikhilogremu elingu-7700.

Ake sithi ufuna ukwehla ngo-1 kilos enyangeni engu-5. Kulokhu, kufanele ushise ama-calories angu-7700×5=38500 ngenyanga. Uma sihlukanisa leli nani ngo-30, licishe libe ngu-1283 ngosuku. ukuntuleka kwekhalori Kufanele udale.

Ukuze ubale ikhalori yakho yansuku zonke, ungasebenzisa i-BMR yakho (isilinganiso se-basal metabolic) kanye nesici somsebenzi. I-BMR iyinani elibala ukuthi mangaki amakholori umzimba wakho uwashisa lapho uphumule. Isici somsebenzi sibala amakhalori engeziwe owadingayo ukuze uwashise ngemisebenzi yakho yansuku zonke.

Okokuqala, ungasebenzisa ifomula elandelayo ukubala i-BMR yakho:

• Abesifazane: BMR = 655 + (9,6 x isisindo) + (1,8 x ubude) – (4,7 x ubudala)
• Amadoda: BMR = 66 + (13,7 x isisindo) + (5 x ubude) – (6,8 x ubudala)

Okulandelayo, nquma isici somsebenzi wakho:

• Ukuhlala (umsebenzi omncane kakhulu): BMR x 1,2
• Umsebenzi olula (imidlalo elula noma ukujima): BMR x 1,375
• Umsebenzi omaphakathi (ukuzivocavoca kwansuku zonke): BMR x 1,55
• Umsebenzi wezinga eliphezulu (ukuzivocavoca okuvamile nokunamandla): BMR x 1,725
• Izinga eliphezulu kakhulu lomsebenzi (impilo esebenzayo ehlanganiswe nokuqeqeshwa okunzima): BMR x 1,9

Uma ususa u-1283 ezidingweni zakho zekhalori zansuku zonke, uthola inani lamakholori owadingayo nsuku zonke ukuze ulahlekelwe ngamakhilogremu angu-1 ngenyanga engu-5.

Izindlela Ezi-1 Ezilula Zokwehlisa Amakhilo Angu-5 Enyangeni E-10

Labo abahlose ukulahlekelwa amakhilogremu angu-1 ngenyanga engu-5 badinga ukubekezela, ugqozi kanye nesiyalo ukuze ulahlekelwe isisindo ngendlela enempilo futhi ehlala njalo. Nazi izindlela ezilula zokwehlisa amakhilogremu angu-1 ngenyanga engu-5:

1.Setha umgomo wakho wokulahlekelwa isisindo

Uma ufuna ukwehlisa amakhilogremu angu-1 ngenyanga engu-5, kubalulekile ukucacisa umgomo wakho. Ngale ndlela, ungakwazi ukwandisa ugqozi lwakho futhi uthole imiphumela engcono.

2. Dala ukudla okunempilo

Ukuze ulahlekelwe isisindo, kubalulekile ukuthi uqale ushintshele ekudleni okunempilo. Ukunciphisa ukudla okusheshayo nokudla okugayiwe ngangokunokwenzeka nokudla imifino emisha, izithelo, okusanhlamvu kanye amaprotheni Gxila ezinsizeni. Futhi, khetha izinketho ezinempilo njengokudla okulula phakathi kokudla.

3. Lawula izingxenye

Ukungakanani esikudlayo kunomthelela omkhulu ohlelweni lokulahlekelwa isisindo. Ukuze ulawule izingxenye ezithile, ungaphakela ukudla kwakho ngamapuleti amancane bese ujwayela ukudla kancane. Ukudla ukudla kwakho kancane kuzokwenza uzizwe ugcwele ngokushesha futhi kukusize udle kancane.

4. Qaphela ukusetshenziswa kwamanzi

Ukuphuza amanzi kungenye yezindlela ezilula nezisebenzayo zokwehlisa isisindo. Ukuphuza okungenani amalitha angu-2 amanzi ngosuku kusheshisa umzimba wakho, kukhulisa umuzwa wakho wokusutha futhi kusiza ekususeni ubuthi emzimbeni wakho. Ukwengeza, ngokuphuza amanzi, ungakhetha isiphuzo esingenakhalori.

5.Zama ukukhipha ubuthi

Ukuze ulahlekelwe isisindo, ungasebenzisa ukudla okuzoba nomthelela we-detox emzimbeni wakho. Ngokwesibonelo, itiye eluhlazaUngakwazi ukuhlanza umzimba wakho ngamanzi kalamula noma amajusi ezithelo asanda kukhanywa.

6. Zivocavoce njalo

Ukuze ulahlekelwe isisindo, akwanele ukunaka nje ukudla okunomsoco. Ukuzivocavoca nakho kubalulekile. Ukuzivocavoca kwe-Aerobic okwenzayo njalo okungenani izinsuku ezingu-3-4 ngesonto kuzokusiza ukushisa ama-calories futhi ulahlekelwe isisindo. Ungakwazi futhi ukulolonga umzimba wakho ngokuzivocavoca.

7.Yehlisa ingcindezi

Ukucindezeleka kungenye yezinto ezivimbela inqubo yokulahlekelwa isisindo. I-Cortisol, i-hormone yokucindezeleka, ingaholela ekuzuzeni isisindo. Ngakho-ke, i-yoga ukunciphisa ukucindezeleka, ukuzindla Noma kungaba yinzuzo ukwenza umsebenzi othile owuthandayo.

8. Naka izindlela zokulala

Amaphethini okulala abalulekile ohlelweni lokulahlekelwa isisindo. Ukulala ngokwanele futhi okuvamile kuvumela umzimba wakho ukuba ungene ekulinganiseni okungokwemvelo. Ukwengeza, ukungalali kukhulisa isifiso sakho sokudla futhi kubangela ukukhuluphala. Ngakho-ke, ungakwazi ukusekela inqubo yokulahlekelwa isisindo ngokunaka amaphethini akho okulala.

9. Zivuze

Inqubo yokwehlisa isisindo ingaba yinselele, ngakho-ke kubalulekile ukuziklomelisa. Uma ufinyelela ngempumelelo umgomo wakho wokulahlekelwa ngamakhilogremu angu-5 ngenyanga, ungazivuza ngesipho esincane noma iholide.

10. Thola ukwesekwa

Ukuthola ukwesekwa phakathi nenqubo yokulahlekelwa isisindo kungakhuphula ugqozi lwakho. Ungehlisa isisindo kalula nangokunempilo ngokuthola ukwesekwa umndeni wakho, abangani noma isazi sokudla.

Khumbula, inqubo yokulahlekelwa isisindo ihlukile kuwo wonke umuntu. Unganciphisa isisindo ngokuthatha izinyathelo ezifanele ukwakheka komzimba wakho kanye nesimo sempilo. Kungcono ukwehlisa isisindo ngendlela evamile futhi enempilo, ngaphandle kokujaha.

Uhlu Lokudla Olukusiza Ukuba Ulahlekelwe Amakhilogremu angu-1 enyangeni engu-5

Ngezansi isibonelo sohlu lokudla olukusiza ukuthi ulahlekelwe amakhilogremu angu-1 ngenyanga engu-5. Ngokulungisa lolu hlu ukuze luvumelane nawe, uzothatha isinyathelo esibheke emgomweni wakho. Nalu uhlu lokudla olukusiza ukuthi ulahlekelwe ngamakhilogremu angu-1 ngenyanga engu-5:

Ukudla kwasekuseni

• 1 ucezu lwesinkwa sikakolweni
• Iqanda elilodwa elibilisiwe
• 1 ucezu kashizi onamafutha aphansi
• utamatisi kanye nekhukhamba
• Itiye elihlaza noma ijusi esanda kukhanywa (unsweeted)

ukudla okulula

• 1 ucezu lwesithelo (njenge-apula, iwolintshi, ubhanana)

Isidlo sasemini

• 1 iphakeji yenkukhu eyosiwe noma inhlanzi
• Ingxenye eyodwa yesaladi yemifino (ngamafutha omnqumo)
• Isitsha esi-1 seyogathi (esingenawo amafutha)

ukudla okulula

• ukwatapheya oyingxenye
• 5 ama-alimondi

Isidlo sakusihlwa

• Ingxenye engu-1 yenkukhu noma inyama yenyama enemifino (ephekwe ngaphandle kwamafutha)
• Isitsha sesobho (esingenawo amafutha)
• I-pasta engu-1 enamafutha aphansi noma irayisi le-bulgur

ukudla okulula

• 1 ingilazi yeyogathi (engenawo amafutha)

Kunamaphuzu athile okufanele uwanake kulolu hlu lokudla:

• Qaphela ukuthi ungashiyi isikhathi eside phakathi kokudla.
• Naka ukusetshenziswa kwamanzi futhi uphuze okungenani amalitha ama-2 amanzi nsuku zonke.
• Gwema iziphuzo ezinoshukela ne-carbonated.
• Yehlisa ukusetshenziswa kukasawoti bese ukhetha ukudla okungenasawoti uma kungenzeka.
• Gwema ukudla okusheshayo nokudla okugayiwe.
• Zama ukuhamba imizuzu engu-30 phakathi nosuku noma uhlanganyele kunoma yimuphi umsebenzi wezemidlalo.

Khumbula, ukunciphisa umzimba kuyinqubo futhi kudinga isineke. Ngokuzinakekela kahle wena nomzimba wakho nokulandela lolu hlu lokudla njalo, ungakwazi ukulahlekelwa amakhilogremu angu-1 ngenyanga engu-5.

Ngenxa yalokho;

Kulesi sihloko, sabelane ngezindlela ezilula ezingu-5 zokulahlekelwa amakhilogremu angu-10 ngenyanga. Ngokulandela lawa macebiso, ungakwazi ukunciphisa umzimba ngendlela enempilo futhi ufinyelele imigomo yakho. Khumbula, njengoba i-metabolism yawo wonke umuntu ihlukile, inqubo yawo wonke umuntu yokuncipha izohluka. Kodwa-ke, ngokulandela lezi zimfihlo ezilula, ungathola indlela yokuphila enempilo futhi ufinyelele isisindo osifisayo.

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