42 Izindlela Ezilula Zokwehlisa Isisindo Ngokushesha Futhi Unomphela

Ingabe ufuna ukwehlisa isisindo ngokushesha futhi unomphela? Ukulahlekelwa isisindo unomphela kulungile, kodwa ukulahlekelwa amakhilogremu angu-3-5 ngesonto akusho ukulahlekelwa isisindo ngokushesha. Uma unenhloso enjalo, ngiphakamisa ukuthi uqale ushintshe umbono wakho mayelana nokulahlekelwa isisindo ngokushesha. Ngoba lokhu ngokwezobuchwepheshe akunakwenzeka.

Ake sichaze ukuthi lokhu kusho ukuthini: Owesifazane udinga ukudla isilinganiso samakholori angu-2000 ngosuku ukuze alondoloze isisindo sakhe samanje.(Leli nani liyahlukahluka kumuntu nomuntu) Lokhu kuthola ama-calories angu-2500 kwabesilisa. 

Asiqhubeke nabesifazane. Ake sithi udla amakhalori angu-1200. (Ochwepheshe abancomi ukudla okungaphansi kwama-calories angu-1200.) Ake sengeze umsebenzi wezemidlalo wamakhalori angu-200 kulokhu. Ushisa amakhalori angu-800+200=1000 ngosuku. Lokho kungama-calories angu-7000 ngeviki, kanti ama-calories angu-7000 asho ukuthi uzolahlekelwa isilinganiso esiyikhilogremu elilodwa.

Isibalo esingenhla senziwe ngamavelu anempilo. Uma uziphusha kakhulu, uzoshisa ama-calories angu-500 ngaphezulu ngosuku, okusho ukuthi uzolahlekelwa ngu-1,5kg ngesonto. Ngaphezu kwalokho akunakwenzeka.

“Kunezinhlu zokudla ezithi zehla ngo-3-5 noma 10 kg ngesonto. Abanye bangase bathi bayawazama bathi bancipha ngokushesha nje. Ungalokothi ukhohlwe lokho; Umzimba unekhono kakhulu lokubuyisela lokho okulahlekile. Ngolunye usuku, ngaphambi kokuthi uqaphele, amanani esikalini azokhuphuka. Ngamanye amazwi, umzimba uthatha indawo yamanzi alahlekile.

Iseluleko sami kuwe ukuthi ubeke umgomo wokulahlekelwa isisindo wesigamu, okungenani, ikhilogremu eyodwa ngesonto. Lokhu kungase kuthathe isikhathi, kodwa lapho ufinyelela isisindo oyifunayo, uzobe ungumuntu onempilo. Uzophumelela futhi ekugcineni isisindo, okuyinto inqubo enzima kakhulu ngemva kokulahlekelwa isisindo. Ngakho ubuthakathaka unomphela.

Kufanele ngehlise isisindo esingakanani ngeviki elingu-1?

Ngokusho kochwepheshe abaningi, ukulahlekelwa kwe-0,50-1 kg ngesonto kuyinani elinempilo neliphephile. Ukulahlekelwa okungaphezu kwalokho kuthathwa njengokushesha kakhulu. Izinkinga eziningi zempilo zingenzeka, okuhlanganisa ukuwohloka kwemisipha, amatshe enyongo, ukuntula ukudla okunomsoco, nokuncipha kwemetabolism. Ukuncipha kwesisindo esingaphezu kwamakhilogremu angu-1-2 ngesonto kubizwa ngokuthi ukulahlekelwa isisindo ngokushesha.

Ukulahlekelwa isisindo kuncike kwezinye izici ezifana neminyaka, isisindo, ubude, imithi, umlando wezokwelapha, izakhi zofuzo. Esontweni lokuqala lohambo lwakho lokulahlekelwa isisindo, uzolahlekelwa amanzi amaningi futhi uzolahlekelwa isisindo ngokushesha.

Izindlela Ezifakazelwe Zokwehlisa Isisindo Ngokushesha Futhi Unomphela

• Zilungiselele ngokwengqondo

Konke kuqala engqondweni. Ngaphambi kokuthatha izinyathelo zokunciphisa umzimba, kuyadingeka ukunquma ngalokhu. Zihlole futhi unqume ukuthi singakanani isisindo okufanele unciphise.

• Zibekele imigomo enengqondo

Ukunquma ukuthi kungakanani futhi kanjani ukunciphisa umzimba kubaluleke kakhulu kunalokho ucabanga. Ukubeka umgomo othi "Ngizolahlekelwa ngu-1 kg ngenyanga engu-10" akunangqondo. Kuyalimaza ngokuhamba kwesikhathi futhi kuzokubuyisela emuva ngaphandle kokuqaphela. Kuyindlela elula yokwehlisa isisindo ukuqala ngokubeka imigomo emincane ozoyikhulisa njengoba isikhathi sihamba. Ngokwesibonelo; Kufana nokungena engutsheni oyithandayo.

• gxila ekudleni

Ukuze ulahlekelwe isisindo ukuntuleka kwekhalori Kufanele udale, futhi ngalokho kufanele udle. U-80% wempumelelo yokwehlisa isisindo ngokusebenzisa uhlelo lokudla olufanele. Indima yokuzivocavoca ekunciphiseni isisindo i-20%. Ngenxa yalesi sizathu, awukwazi ukucabanga ukuthi "ngizodla engikufunayo bese ngishisa ngokuzivocavoca". Enye yezindlela ezisebenzayo zokwehlisa isisindo ukwakha uhlelo lokudla okunempilo.

• Thola ukudla okuzokusiza wehlise isisindo

Sika okunye empilweni yakho kanye nesiqandisi sakho. Ungasebenzisa ezinye izindlela esikhundleni sokudla neziphuzo ongeke ukwazi ukuziyeka. Ngokwesibonelo; Uma ungumuntu ophuza kakhulu ikhofi noma itiye, zama ukuphuza amanzi esikhundleni salokho.

• qaphela ukuthi udlani

Gcina idayari yokudla futhi uqaphele ukuthi udlani futhi uphuzani. Ngemva kwesikhathi esithile, uzoqala ukuzibonela ngokwakho ukuthi yini okudingeka uyidle noma uyishintshe. Ngale ndlela, uzoqonda izici zokudla okuzungezile, futhi uzofunda ukuhlukanisa okuhle nokubi.

• Shintsha indlela odla ngayo

Ungazama amanye amaqhinga alula ekhaya njengezindlela zemvelo zokulahlekelwa isisindo ukuze ufeze amaphupho akho okulahlekelwa isisindo ngokushesha. Kuyini lokhu?

Ngamanzi amaningi. Lokhu kukugcina ugcwele.

Yiba nenala yezithelo, imifino, nokudla okunothe ngefiber ekhaya. Uma ufuna ukudla okulula kusihlwa, udla lawa esikhundleni sama-chips.

Uma udla kubaluleke kakhulu njengalokho okudlayo. Ungadli isidlo sakusihlwa ngo-11 ekuseni. Kudingekile ukuqeda isidlo sakusihlwa okungenani amahora amabili ngaphambi kokulala.

Yidla emapuletini amancane. Ukubeka inani elincane lokudla epuletini elikhulu kukwenza uzizwe ulambile. Kodwa inani elifanayo epuletini elincane lizokushiya unelisekile.

Ukuze uthole i-dessert crunch yangemva kwesidlo sakusihlwa, mnandi isithelo ngoju bese ufafaza ingcosana yesinamoni.

• Yidla isithelo bese uphuza izingilazi ezimbili zamanzi ngaphambi kokudla ngakunye

Le ndlela iyindlela eqinisekisiwe yokungadli kakhulu. Ngoba kuyokwenza uzizwe ujabule ngaphambi kokuba uqale ukudla. Ucwaningo luye lwathola ukuthi ngokwenza lokhu, uzothola ama-calories angu-135 ngaphansi ngosuku.

• Khetha i-fiber namaprotheni kukho konke ukudla

Phuza amanzi kanye ne-fiber kanye namaprotheni ozowadla kukho konke ukudla. Njengoba imicu izovuvukala esiswini, izokunikeza umuzwa wokugcwala isikhathi eside. U-30% wemenyu yakho yokudla kufanele ibe namaprotheni. Amaprotheni akugcina ugcwele isikhathi eside, njengokudla kwefayibha.

• Ungakweqi ukudla

Elinye lamaphutha amakhulu enziwa uma uzama ukwehlisa isisindo ukweqa ukudla. Futhi kuyisizathu sokuqala sokubuyela emikhubeni edikibalisayo nengenampilo.

Ukweqa ukudla kungase kwenze isikhombisi sesilinganiso siye phansi, kodwa lokhu kungokwesikhashana. Uma uqala ukweqa ukudla, umzimba wakho ungena kumodi yendlala. Ungase ucabange ukuthi ungaqhubeka kanje, kodwa awukwazi. Ekugcineni ulahlekelwa ukulawula.

• Ungenzi ihaba

Noma yini oyenzayo, ibhalansi iyadingeka. Kunjalo nalapho uzama ukwehlisa isisindo. Yebo, kubalulekile ukuziqhelelanisa nokudla okungenampilo. Kodwa lokho akusho ukuthi kufanele ukhohlwe ngokuphelele ngekhekhe lakho olithandayo.

Uma nje unaka indlela odla ngayo, ungazivuza, ngezinye izikhathi kanye ngenyanga. Imikhawulo eminingi kakhulu ingabangela ukuthi uyeke ngokuphelele ukudla.

• Uma unesifiso sokudla phakathi kokudla, kudlulise.

Lesi sifiso yisimo esenzeka ekhanda lakho futhi asihlangene nesisu sakho. Izicelo ezinjalo zizodlula ngemizuzu engama-20. Buka i-TV, dlala imidlalo kukhompyutha, ngamanye amazwi, ziphazamise ukuze isifiso sakho sinyamalale.

• Gwema ama-sweeteners

Ama-sweeteners anyusa amazinga e-insulin futhi akwenze ulangazelele ukudla. Ngakho-ke gwema iziphuzo zokudla eziqukethe ama-sweeteners.

• udle ekhaya ngangokunokwenzeka

Ukudla ekhaya kuhlale kunempilo. Uyaqiniseka ukuthi sisebenzisa izithako ezinempilo futhi uma kunesidingo singakwazi ukwenza ngendlela oyifisayo ukudla kwakho ngokwezidingo zakho.

• Okamanzi

Enye yezindlela ezisebenzayo zokwehlisa isisindo ukuphuza amanzi amaningi. Ukoma kuvame ukudideka nendlala. Kuyasiza nokukhipha ubuthi.

• udle kakhulu

Khumbula, udinga ama-calories ukushisa ama-calories. Uma ulambile isikhathi eside, umzimba wehlisa ijubane ukuze ushise amakholori ambalwa. Ngakho ungakwazi ukudla okulula phakathi kokudla. Vele, inqobo nje uma kungukudla okunempilo nokunekhalori ephansi (okufana nekhukhamba, iyogathi)

• yeka ukudla ngokomzwelo

Ungahlaseli ukudla lapho ujabulile, uthukuthele, noma udabukile. Kumelwe ulawule ingcindezi yemizwa yakho esifisweni sokudla.

• Yenza ngokwezifiso ukudla kwakho

Akukho ukudla okulinganayo emhlabeni wonke. Ukwakheka komzimba womuntu wonke kanye nemigomo yokulahlekelwa isisindo kuhlukile. Ngakho-ke, yenza ngokwezifiso uhlelo lwakho lokudla ngokwezidingo zakho kanye nezidingo zakho.

• Ungeqi ukudla kwasekuseni

Isizathu sokukhubeka kwesisu ebusuku kanye nokuhlaselwa kokudla kungenxa yokungadli ukudla kwasekuseni. Yidla ukudla kwasekuseni ngendlela efanele ukuze ugcine izinga lamandla futhi ungahlaseli ukudla.

• Yidla izingxenye ezincane

Izazi zokudla zithi izindlela eziphumelela kakhulu zokunciphisa umzimba ukudla izingxenye ezincane. Uma udla izingxenye ezincane ezisakazwa usuku lonke, ama-calories asakazwa ngokulinganayo. Lokhu kuqinisekisa ukuthi uthola inani elifanayo lama-calories kukho konke ukudla.

• Dala iphethini yokudla

Ukudla nokulala ngesikhathi esifanayo nsuku zonke kuqinisekisa ukuthi umzimba ugcina iwashi lawo langaphakathi. Ukudla ngesikhathi esifanayo kugcina amazinga kashukela egazini ezinzile.

• Yidla ezimibalabala

Ukudla kwakho kufanele kufake imifino ehlukahlukene. Abanombala obomvu yibo abadinga ukunakwa okukhethekile. Ukufaka umbala okudlayo kuzokuvumela ukuthi udle ukudla okunoshukela omncane neziphuzo, ngaleyo ndlela kukugcina kude nama-calories angenalutho.

• Qhubeka

Imisebenzi ezenzakalelayo emini ikuvumela ukuthi ushise ama-calories engeziwe. Yiba matasa ngenkathi wenza umsebenzi wakho wansuku zonke. Hamba yonke indawo ngangokunokwenzeka. Sebenzisa izitebhisi esikhundleni sekheshi.

• qeqesha imisipha yakho

Ngisho noma uhlezi, uma usebenza imisipha eminingi, ama-calories amaningi uwashisa. Imisipha ezokuvumela ukuthi ushise amanoni amaningi imisipha yethole, inqulu nesifuba. Ungenza izivivinyo ezilula ukuze usebenze le misipha.

• ukwandisa amandla

Uma wenza ezemidlalo noma uzivocavoca, khulisa umthamo kanye nokuqina komdlalo ukuze ushise amakholori engeziwe. Ngokwesibonelo; Ukukhuphuka umqansa ku-treadmill kushisa amakholori engeziwe angama-50.

• Khuphuka izitebhisi

Sebenzisa izitebhisi esikhundleni sekheshi. Ikakhulukazi uma uthatha izinyathelo ngababili, uzoshisa amafutha angamaphesenti angu-55 ngaphezulu.

• Yenza izivivinyo ezahlukene

Uma uhlanganisa ukuvivinya umzimba kwenhliziyo nokuzivocavoca okuqinisayo, uzoshisa ama-calories amaningi ngokuphindwe kabili. Ungaqala ngokuzivocavoca kwenhliziyo, uqhubeke nokuzivocavoca okuqinisayo, futhi uqede ngokuzivocavoca kwenhliziyo.

• yenza umsebenzi wasekhaya

Ubuwazi ukuthi umsebenzi wasekhaya ushisa ama-calories? Ihora elilodwa lokuthungula, ukukorobha phansi, nokushanela kuzoshisa ama-calories angu-200.

• shintsha ukuma kwakho

Ungaqambi amanga lapho ungahlala khona, ungahlali lapho ungama khona. Kunoma isiphi isimo, gcina ukuma okuqondile. Zonke lezi zimo ziyimisebenzi esebenza imisipha yakho futhi ishisa ama-calories.

• hlala ukhuthazekile

Lokhu mhlawumbe ingxenye enzima kakhulu yomsebenzi. Kulula ukuqala okuthile, kodwa kunzima ukuqhubeka futhi uhlale ugqugquzelekile ukukwenza.

Zikhumbuze ngezinzuzo ozozithola njengoba uqhubeka nokuncipha. Funda izindaba zokuncipha kwesisindo. Cabanga ngokuthi impilo yakho izoshintsha kanjani ngemva kokuncipha.

Igama elingukhiye kunqubo yokulahlekelwa isisindo nesisusaIma. Lapho uzikhuthaza, kuba lula ukwenza okufanele kwenziwe.

• Thola ukwesekwa kubangani bakho

Uma unomngane oseduze ozama ukunciphisa umzimba njengawe, sebenzisana naye. Ngale ndlela, ngeke ulahlekelwe umdlandla wakho futhi ungaqhubeka nendlela yakho ngokunethezeka.

• shintsha indlela yakho yokucabanga

Shintsha indlela obuka ngayo inqubo. Esikhundleni sokucabanga ukuthi udinga ukunciphisa isisindo esingakanani, cabanga ukuthi ulahlekelwe isisindo esingakanani. Gxila kulokho okufezile futhi kuzokugqugquzela ukuthi wenze okwengeziwe.

• zivuze

Ngaso sonke isikhathi lapho ufinyelela ingqopha-mlando, ziphe okuthile. Lokhu makube ngumvuzo ongewona owokudla. Ukuziklomelisa ngezikhathi ezithile ukuze ufinyelele izinjongo zakho kukukhuthaza ukuba uzuze okwengeziwe.

• Tshela wonke umuntu ukuthi uzama ukwehlisa isisindo

Tshela bonke abantu ababalulekile empilweni yakho ukuthi uzama ukwehlisa isisindo. Abanye bangase bahlekise, abanye bahleke futhi abanye bakhuthaze. Nokho, ekugcineni, wonke umuntu uyokucasula ngendlela eyokushukumisela ukuba uqhubeke.

• Hlafuna ushingamu ongenashukela ngenkathi ulungisa ukudla

Ukubhekana nokuthile ngenkathi upheka kungenye yezindlela zemvelo zokwehlisa isisindo. Yiqiniso, i-chewing gum kufanele ingabi noshukela. Ukuhlafuna ushingamu kukuvimbela ekutholeni ama-calories amaningi ngokukuvikela ekudleni okulula okungadingekile.

• Hlala kude nengcindezi

Ukucindezelekaikwenza udle ukudla okuningi kunalokho okudingayo. Okubi kunakho konke, awuboni nakancane. Hlala kude nengcindezi. Kunezindlela ezithile zokufeza lokhu. Ungazama ukuphefumula ujule, uhambe uyoshaywa umoya, uchithe isikhathi nabangani bakho.

• zigcine umatasatasa

Uyazi ukuthi siyini isizathu sokuqala sokuthi abantu bakhuluphale? Isithukuthezi. Lapho sebebhorekile, bazinikela ekudleni ukuze babulale isikhathi. Ungakuvimbela kanjani lokhu? Ngokuzigcina umatasatasa. Thola umsebenzi omusha wokuzilibazisa. Yenza imisebenzi yasekhaya, funda ulimi olusha.

• Ungalindeli imiphumela esheshayo

Ungalindeli imiphumela ngosuku olulodwa. Impumelelo ithatha isikhathi. Iba nesineke. Gxila ohlelweni kunomphumela. Zama ukwenza kangcono nsuku zonke.

• Funda ukuzijabulisa ngaphandle kokudla

Ukudla muva nje sekungomunye wemithombo eyinhloko yokuzijabulisa. Yingakho ubona ukuthi bayanda abantu abakhuluphele minyaka yonke.

Kuwukudla kokuqala okufika emiqondweni yabantu ngokuhlanganyela, ukuhlangana noma ukwenza iphathi. Izinketho ngokuvamile zihlanganisa ukudla okungenampilo. Kunalokho, khetha imisebenzi efana nokuhamba ngebhayisikili noma ukugibela izintaba.

• Thatha isithombe ukuqhubeka kwakho

Ukuzibona uncipha kukusiza ukuthi uhlale unomdlandla. Iphinde ikunikeze umbono wokuthi usuhambe kangakanani.

• ukulala kubaluleke kakhulu

Enye yezindlela ezinempilo zokwehlisa isisindo ukunaka ukulala. Izinzuzo zokulala ukuze unciphise umzimba kanye nempilo evamile azinakuphikiswa. Ungase ucabange ukuthi ukuqwasha ngeke kukuthinte, kodwa njengoba isikhathi sihamba, uyobona imiphumela yako emibi.

• Ungabuyeli emikhubeni yakho yakudala

Ungaqhubeki ubambelele emikhubeni yakho yobuvila ukuze umzabalazo wakho nakho konke ukuzidela okwenzayo kungachitheki. Ungakwazi ukusula yonke imizamo yakho ngesikhathi esisodwa.

• zixolele

Yebo, isiyalo sibalulekile. Kodwa lokho akusho ukuthi uzozihlupha. Cabanga ukuthi ungumuntu futhi ungawenza amaphutha ngezikhathi ezithile. Uma wenza iphutha, qhubeka nendlela yakho ngaphandle kokulahlekelwa ukuzola kwakho. Amaphutha nawo ayingxenye yenqubo.

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