Izindlela ezingama-100 zokushisa amakhalori ayi-40

Kukhona indlela elula yokwehlisa isisindo. Sebenzisa ama-calories amaningi kunalawo owathathayo. Ungashisa ama-calories engeziwe ngokudla ukudla nokuzivocavoca. Ukuba matasa kakhulu phakathi nosuku nakho kuzosebenza ekushiseni amakhalori.

Ngezansi kunezindlela zokushisa ama-calories angu-100 ngesikhathi esifushane nangemisebenzi elula. Ngokusebenzisa eyodwa noma eminingi yale misebenzi ngaphezu kokudla, ungasebenzisa amakhalori engeziwe ngaphandle kobunzima.

1. Ukwenza izivivinyo zesisu eziyi-10 ngemizuzu eyi-150.
2. Ukudlala i-badminton imizuzu engu-20.
3. Ukuhamba ngesivinini esincane (njengokuhamba isilwane esifuywayo) imizuzu engama-25.
4. Ukugijima imizuzu eyi-10.
5. Ukupheka imizuzu engu-40.
6. Ukudansa kumculo osheshayo imizuzu engama-30.
7. Ukuqabula imizuzu engama-40.
8. Yehla uphinde ukhuphuke izitezi eziyisi-9.
9. Yenza ukwelula imizuzu eyi-10.
10. Ukudlala igalofu elincane imizuzu engama-30.
11. Biyela i-hoop imizuzu eyi-10.
12. Idlala kukhonsoli yegeyimu imizuzu engama-40.
13. Sula iwindi imizuzu engu-30.
14. Ukufunda ihora elingu-1.
15. Imizuzu engu-20 uhamba.
16. Massage imizuzu engu-20.
17. Ukuphakamisa izinsimbi imizuzu eyi-10.
18. ukubhukuda imizuzu engu-15.
19. Ukusebenza kukhompuyutha imizuzu engama-50.
20. Ekhuluma nocingo imizuzu engama-60. (Hamba ukhuluma)
21. Ukusunduza i-stroller imizuzu engama-30.
22. Thatha izinyathelo ezingu-2000.
23. Ukukhuphuka intaba ngezinyawo imizuzu engu-15.
24. Uku-ayina imizuzu engama-45.
25. Umshanelo imizuzu engu-30.
26. Gxuma intambo imizuzu eyi-10.
27. Ukucula imizuzu engama-60.
28. Ukushayela imizuzu engama-50.
29. Ukusika izinkuni imizuzu emi-5.
30. Ukwenza uthando imizuzu engama-60.
31. Ukudlala upiyano imizuzu engama-35.
32. Ukugeza imoto imizuzu engu-30.
33. Ithumela i-sms ihora elingu-1.
34. Ehleka imizuzu engu-30.
35. Ukuchitha imizuzu engu-10 ku-sauna.
36. Ukuthenga imizuzu engama-40.
37. Ukudlala i-tennis imizuzu engu-15.
38. Ukuhamba ngebhayisikili imizuzu engu-15.
39. Ukwenza i-yoga imizuzu engama-25.
40. Ukundiza ikhayithi imizuzu engu-20.

Yikuphi Ukunyakaza Okushisa Amakhalori Amangaki?

Ukuzivocavoca, izindlela ezisheshayo zokushisa ama-caloriesungomunye wabo. Ngezansi kunethebula elibonisa ukuthi mangaki ama-calories ezinye izinhlobo zokuzivocavoca zishile ngokusekelwe esisindweni somuntu;

Ezinye Izindlela Zokushisa Amakhalori Ansuku zonke

ukuthatha i-vitamin D

kuyiBritish Journal of Nutrition ocwaningweni olwenziwe Ukuntuleka kwe-Vitamin D abesifazane abanesisindo esincane banikela. Ngokocwaningo, izidingo zansuku zonke zikavithamini D ziyahlukahluka kumuntu nomuntu. Ukusebenzisa i-1000-4000 IU (25-100 mcg) kavithamini D kuzolungisa ukuntula.

okwekhofi

Ucwaningo luye lwabonisa ukuthi into evuselelayo etholakala ekhofini i-caffeineithole ukuthi kwandisa izinga lokushiswa kwekhalori.

lala kakhulu

Ukulala ngaphansi kwamahora amane isikhathi eside kunciphisa i-metabolism. Ochwepheshe batusa ukuthi ulale phakathi kwesikhombisa nesishiyagalolunye. Ngaphezu kwalokho ukuqwasha Abantu abanezinkinga bangakhuluphala ngokuhamba kwesikhathi. Ukungalali kahle ebusuku kwenza abantu bakhethe ukudla okungenamsoco. Olunye ucwaningo lwabonisa nokuthi abantu abanokuqwasha babehamba kancane.

Ungawushiyi umsebenzi wasendlini emishinini

Geza izitsha zakho ngesandla futhi uziphekele isidlo sakusihlwa. Ngaphandle kwalokhu, ungashisa ama-calories engeziwe ngokwenza imisebenzi yasekhaya yansuku zonke njengoku-ayina, ukusonga izingubo, ukuthela uthuli. Zama ukusebenza kanzima ngenkathi wenza umsebenzi wasendlini.

hamba ngokushesha

Ukuhamba ngokushesha kushisa amakhalori amaningi kunokuhamba ngezinyathelo ezijwayelekile.

hleka

Uma uhleka imizuzu engu-10 kuya kwengu-15 ngosuku, uzoshisa ama-calories angu-50 engeziwe.

Idla isidlo sasekuseni

Ukhombisa umzimba wakho ebuchosheni ukuthi awulambile ngakho iqala ukushisa amafutha. Ukuqala usuku ngesidlo sasekuseni esinokuqukethwe okuphezulu kwamaprotheni kuzonikeza inzuzo ngalo mqondo. Kuye kwanqunywa ukuthi labo abeqa ukudla kwasekuseni badla ama-calories engeziwe kokunye ukudla futhi bakhethe ukudla okungenampilo kakhudlwana.

zinike isikhathi

Chitha imizuzu emihlanu yokugcina yehora ngalinye (setha isibali sikhathi socingo) uye phezulu naphansi.

Khetha ukudla okufanele

Ukudla okune-carb ephansi, okunefiber ephezulu kuthatha isikhathi eside ukugayeka kunokunye ukudla futhi kukwenza uzizwe ugcwele isikhathi eside. Lokhu kunciphisa amathuba okudla okulula.

yiba nesineke

Ngokocwaningo olwenziwa eMayo Clinic, abantu abangakwazi ukuma banganyakaza bangashisa ama-calories angaphezu kuka-350 ngosuku kunomuntu onganyakazi. Nciphisa izinyawo zakho kancane ngenkathi uhlezi, noma unyakaze njalo usuka kolunye uye kolunye esihlalweni sakho.

Ungadli ebusuku kakhulu

Ukudla ebusuku kakhulu kungabangela ukweqa ukudla kwasekuseni, okungase kuphazamise ukulala futhi kubambezele ukugayeka kokudla.

lungisa ukuma kwakho

Ukuma okunempilo akugcini nje ngokukwenza ubukeke umude futhi unomzimba omncane, futhi kuqinisa imisipha yakho yesisu.

ukuze uthole amanzi engeziwe

Abantu abanemizimba ephelelwe amanzi emzimbeni banezinga eliphansi le-metabolic. Ukuphuza amanzi usuku lonke kudale ukuthi amazinga e-metabolic enyuke cishe ngamaphesenti angama-30 ocwaningweni lwaseJalimane. Kufanele uphuze okungenani izingilazi zamanzi eziyisishiyagalombili ngosuku.

qaphela ushukela

Ushukela ubangela umzimba ukuthi ukhiphe i-insulin, ebese ihambisa ushukela emangqamuzaneni ukuze isetshenziswe njengamandla futhi igcinwe njengamafutha.

hlafuna ushingamu

Ukuhlafuna ushingamu kunqanda isifiso sokunambitha noma ukudla okulula, ikakhulukazi ngenkathi upheka. 

Khuluma nocingo ngezinyawo

Ngenkathi ushaya ucingo, ungahlali uthule, hamba futhi ukhulume kanyekanye.

Lalela umculo oshisayo

Ukugcina isigqi ngenkathi ulalele umculo oshisayo kukhulisa izinga lokushiswa kwekhalori, ikakhulukazi lapho uhamba noma ukhuphuka izitebhisi.

ziphekele ukudla kwakho

Ukupheka ukudla kwakho kokubili kunempilo futhi kukuvumela ukuba ume isikhathi eside.

Phatha ukudla okulula okunempilo nawe

Gcina amantongomane, amabha anekhalori ephansi noma ucezu lwesithelo nawe ngaso sonke isikhathi. Ukudla okulula okunempilo kukuvimbela ukuthi ungaphendukeli ekudleni okungenampilo uma ulambile phakathi nokudla.

Nethezeka

Ukucindezeleka kubangela umzimba ukuthi ukhiphe i-hormone i-cortisol, eyenza ama-calories engeziwe agcinwe njengamafutha, ikakhulukazi esiswini.

buka ithelevishini encane

Kokunye ukuhlola, abantu abadala abanciphisa isikhathi sokubuka ithelevishini ngesigamu (besebenzisa isimiso sokuvala i-electronic) badla ama-calories ambalwa nje angu-119 ngosuku, ngaphandle kokwenza izinguquko ekudleni kwabo.

phakamisa 

Vuka ngezinzwane zakho bese ubuyela phansi. Ungakwazi kalula ukwenza lokhu pilates elula ukuhambisa kuphi.

Phuza itiye eliluhlaza nsuku zonke

Ngokocwaningo olwenziwe itiye eluhlazaNgaphezu kwe-caffeine, iqukethe i-catechin polyphenols, okungamakhemikhali ezitshalo angasheshisa umzimba.

Sebenzisa izinongo ekudleni

Olunye ucwaningo lubonisa ukuthi ukudla okubabayo kungasheshisa i-metabolism okwesikhashana. Upelepele obomvu uyisibonelo esihle salokhu.

udle i-salmon

Kwesinye isifundo uhlobo lwenhlanzi Labo abadla inyama yenkomo bancipha ngokuphawulekayo kunesisindo esingaphezu kwalabo abadle inyama yenkomo, nakuba ama-calories adliwayo ayelingana.

Yidla isithelo ngekhasi

Izikhumba zezithelo nemifino Umzimba udinga amandla engeziwe ukuze uhlukanise ukudla okune-fiber okucebile njenge

sebenzisa ukhukhunathi

Labo abathatha indawo kawoyela namafutha, njengamafutha ezilwane namafutha kabhekilanga, nalawo aqukethe ama-acid aphakathi nendawo, njengamafutha kakhukhunathi, balahlekelwa amafutha amaningi emzimbeni.

Okwetiye le-oolong

Ezinye izifundo tea oolong Kubonisa ukuthi ukuphuza kungakhuphula ukusebenza kwe-metabolic ngamaphesenti angaba ngu-10.

zulisa izingalo zakho

Ngokusho kochwepheshe, lapho usebenzisa izingxenye eziningi zomzimba wakho ngesikhathi esifanayo, ama-calories amaningi uwashisa.

Ungakhohlwa imikhiqizo yobisi

Abacwaningi bacabanga ukuthi imikhiqizo yobisi enamafutha aphansi ivimbela ukugcinwa kwamafutha.