Kungani Ngingakwazi Ukunciphisa Isisindo Nakuba Ngidla?

"Ngeke nginciphe ngenzenjani", "kungani ngingehli emzimbeni", "angikwazi ukuncipha naphezu kokudla ukudla", "angeke nginciphe noma ngenzenjani" Ingabe lezi zinkulumo zizwakala zijwayelekile kuwe?

Lapho sincipha, umzimba wethu uyalwa ukuze ubuyise isisindo esilahlekile. Ungalahlekelwa isisindo ngaphandle komzamo omkhulu kwasekuqaleni.

Nokho, ngemva kwesikhathi esithile, ukuncipha kwesisindo kuncipha noma kume ngokuphelele. ukudla ve ukuvivinya umzimba njalo Noma wenza kanjalo, akukho okushintsha esikalini.

Nawe “Ngeke nginciphe noma ngenzenjani” Uma ungomunye walabo abathi, "Kungani ngingehli emzimbeni yize ngidla ukudla" ,"ngeke nginciphe ngenzenjani" Uma uzibuza umbuzo, uzothola izimpendulo ozifuna ngezansi.

Kungani Ngingakwazi Ukunciphisa Isisindo Ngenkathi Ngidla?

Ungase unciphe ngaphandle kokuqaphela

Uma unomuzwa wokuthi unenkinga yokuncipha, mhlawumbe akufanele wesabe. 

esikalini ingase ingashintshi izinsuku ezimbalwa noma ngisho namasonto ambalwa. Lokho akusho ukuthi awulahlekelwa amafutha.

Isisindo somzimba singashintshashintsha. Ukugcinwa kwamanzi kungase kwenzeke ngenxa yokudla okudlayo noma amahomoni (ikakhulukazi kwabesifazane). Kungenzeka futhi ukuzuza imisipha ngenkathi ulahlekelwa amafutha.

Ungamane ulinganise ukuguqulwa kwesisindo sakho ngesilinganiso. Kala umjikelezo okhalweni noma amaphesenti amafutha omzimba kanye ngenyanga. Khumbula; izibuko nezingubo aziqambi amanga.

Uyazi ukuthi udlani?

Ukucabangela kubaluleke kakhulu kulabo abazama ukwehlisa isisindo. Yazi ukuthi udlani noma ulandele uhlelo lokudla. Ungagcina idayari bese ubhala ukuthi yini oyidlayo. Ngakho-ke, ungakwazi ukubala kalula ama-calories futhi ubone ukuthi wenze iphutha kuphi.

Ingabe udla amaprotheni anele?

Amaprotheni Ziyizakhi ezibalulekile zokunciphisa umzimba. Ukudla amaprotheni anele kunciphisa isifiso sokudla futhi kukhuphule izinga le-metabolic, okukuvumela ukuthi uchithe ama-calories angama-80-100 ngaphezulu ngosuku.

Ukudla kwasekuseni kuwukudla okubaluleke kakhulu kosuku. Ukudla kwasekuseni nokudla okunamaphrotheni amaningi kuzokwenza udle kancane kwezinye izidlo.

Ingabe udla ama-calories amaningi kakhulu?

Ingxenye ebalulekile ye-dieters ibukela phansi ukubala kwamakhalori. Uma ucabanga ukuthi awukwazi ukwehlisa isisindo, zama ukubala ama-calories kulokho okudlayo.

Ingabe udla ukudla okunempilo?

Ukudla ukudla okunempilo; Nakuba ivikela impilo yakho, ilawula isifiso sokudla. Lokhu kudla kunikeza ukusutha okwengeziwe kunokudla okugayiwe. Ukudla okuningi okubhalwe njengokunempilo kungase kungabi nempilo. Khetha ukudla kwemvelo noma nini lapho kungenzeka.

Ingabe uyaziphakamisa izinsimbi?

Enye yezinto ezibaluleke kakhulu ongayenza ukuze unciphise umzimba ukwenza izivivinyo zokumelana nomzimba njengokuphakamisa izinsimbi. Lezi zinhlobo zokuzivocavoca zikusiza ukuthi ushise amafutha omzimba, kuyilapho futhi kusiza ukwakha imisipha enempilo.

Uma kungenjalo, njengoba ulahlekelwa isisindo i-metabolism yakho iyancipha futhi unenkinga yokulahlekelwa isisindo.

Ingabe udla kakhulu ukudla okunempilo?

Ukudla ngokweqile kuwumphumela ovamile wokudla. Umzimba wakho ujwayele ukudla kakhulu kunalokho okudingayo. Ukudla ukudla okunempilo ngokweqile nakho kungakuvimbela ukuthi ulahlekelwe isisindo. Nakuba enempilo, kufanele uwadle ngokubala ama-calories.

Ingabe wenza i-cardio?

Ukuzivocavoca kwenhliziyo, okubuye kwaziwe ngokuthi i-cardio noma i-aerobic exercise, uhlobo lokuzivocavoca olukhuphula izinga lokushaya kwenhliziyo yakho. Iqukethe imisebenzi efana nokugijima, ukugibela ibhayisikili nokubhukuda.

Ingenye yezindlela eziphumelela kakhulu zokuthuthukisa impilo nokulahlekelwa isisindo. Kuyasiza futhi ukushisa amafutha esiswini, amafutha ayingozi "e-visceral" anqwabelana ezithweni futhi abangele izifo.

Ingabe udla uhlobo olulodwa?

Izidlo ezishaqisayo zivumela ukuncipha kwesisindo ngesikhathi esifushane. Uqale ucabange ukuthi uncipha ngoba ubulawa yindlala. Nokho, okuhambayo akuwona amafutha, kodwa amanzi.

Njengoba lezi zinhlobo zokudla zisekela ukudla okufanayo, uzophinde uthole isisindo ngesilinganiso esifanayo lapho uyeka ukudla. Ngokuhamba kwesikhathi, ukungadli ngokwanele kungaholela kwezinye izinkinga zempilo.

Ingabe uyazidla iziphuzo ezinoshukela?

Ngisho noma bedla ukudla, musa ukweqisa iziphuzo ezine-carbonated nezinoshukela. Ngisho namajusi ezithelo kufanele adliwe ngokuqapha. Amajusi ezithelo nezithelo aqukethe ushukela omningi.

Ingabe ulala ngokwanele?

Ukulala kahle kuphumelela empilweni engokomzimba nengqondo kanye nokuncipha kwesisindo. Ucwaningo luye lwathola ukuthi abantu abangalali kahle basengozini enkulu yokukhuluphala ngokweqile. Naka ukulala kwakho, ikakhulukazi ebusuku.

Ingabe udla ama-carbohydrate amaningi kakhulu?

Kunokudla okunamafutha aphansi okwehlisa isisindo ukudla okune-carb ephansi kufanele kunconywe. Ucwaningo luye lwathola ukuthi ukulahlekelwa isisindo ngokushesha izikhathi ezingu-2-3 ngale ndlela.

Ingabe ulambile isikhathi eside?

Ukungadli usuku lonke noma ukuhlala ulambile amahora amaningi kuyokwenza udle kakhulu. Ukulahlekelwa isisindo ngaphandle kokudla kungenza izinombolo esikalini zishintshe kwasekuqaleni, kodwa awukwazi ukuqeda amafutha aqoqwe ngale ndlela. 

Ukuze ulahlekelwe ama-calories, kuyadingeka ukuthatha ama-calories. Ungalahlekelwa isisindo ngokudla okunempilo, ngaphandle kokweqa umkhawulo, ngaphakathi kohlelo oluthile. Qiniseka ukuthi udla kathathu ngosuku.

Ingabe udla ukudla okunekhalori ephansi?

Inani lamakhalori okufanele lithathwe nsuku zonke lingama-2000 kwabesifazane kanye nama-2500 kwabesilisa. Uma uwela ngaphansi kwalesi samba, ulahlekelwa isisindo. Okubalulekile lapha inani okumele lehliswe. 

Izazi zokudla okunomsoco azincomi ukudla okungaphansi kwama-calories angu-1200 ngosuku. Uma ulandela ukudla okunekhalori ephansi kunalokhu, ngaphezu kobuthakathaka, ukukhathala, ukulahlekelwa izinwele nokungahambi kahle kokuya esikhathini, ngemva kwesikhathi esithile, umzimba uyeka ukushisa amafutha.

Ingabe uyayidla imikhiqizo engenawo amafutha?

Imikhiqizo efana nobisi, iyogathi namabhisikidi okudla owadla ngaphandle kwamafutha nawo anama-calories. Uma ubapha njalo, ngemva kwesikhathi esithile, ukushiswa kwamafutha kuzoyeka futhi ungase ukhuluphale.

Noma kunjalo, esikhundleni sokudla ukudla okungenawo amafutha amaningi, ungaphendukela ekudleni okunempilo ngokubala ama-calories.

Awuwaphuzi amanzi?

Amanzi okuphuza Kubaluleke kakhulu ekulahlekeni kwesisindo. Amanzi okuphuza kwandisa inani lama-calories ashiswe phakathi nosuku. Qiniseka ukuthi uphuza okungenani amalitha ama-2 amanzi ngosuku. Leli nani kufanele libe phezulu kuma-dieters.

Ingabe uphuza utshwala obuningi?

Uphuzo oludakayo lunama-kilojoule amaningi kakhulu. Uma uzophuza utshwala, yehlisa inani bese ukhetha ama-calorie aphansi.

Futhi, khumbula ukuthi utshwala ngokwawo bunamakhalori angaba ngu-7 ngegremu ngayinye.

Ingabe udla ngokushesha?

dla kancaneIngenye yezindlela eziphumelela kakhulu zokulahlekelwa isisindo. Ngale ndlela uthumela amasignali alungile ebuchosheni bakho. Yidla kancane futhi uhlafune. Uma uqala ukusutha, phuza amanzi futhi uyeke ukudla.

Ingabe unezinkinga zezokwelapha?

Izimo ezithile zezokwelapha zingabangela ukukhuluphala. Lezi i-hypothyroidism, i-polycystic ovary syndrome (PCOS) kanye ne-apnea yokulala.

Eminye imithi ikwenza kube nzima ukwehlisa isisindo noma kubangele ukukhuluphala. Kulokhu, thintana nodokotela.

Ingabe umlutha wokudla okungenamsoco?

Ngokocwaningo lwango-2014, cishe u-19,9% ​​wabantu baseNyakatho Melika naseYurophu bahlangabezana nenqubo yokuluthwa ukudla.

Abantu abanale nkinga bacwile ekudleni okungenamsoco futhi abakwazi ukuyeka ukudla, okufana nendlela abadla izidakamizwa abasebenzisa ngayo izidakamizwa.

Kunzima kumuntu okhonze ukudla okungenamsoco ukuthi agcine ukudla kwakhe. Uma unesimo esinjalo, phakathi kokudla ukudla okulula okunempilo Ngokuwusebenzisa, unganciphisa ukuthambekela kokudla okungenampilo.

Ingabe usunesikhathi eside wenza ukudla?

"Ukudla" kungase kungabi umqondo omuhle isikhathi eside. Uma uzama ukwehlisa isisindo izinyanga izinyanga, kungenzeka ukuthi umzimba wakho usujwayelene nakho futhi wahlakulela ukumelana.

Kulokhu, kufanele uthathe ikhefu ekudleni isikhathi esithile. Kufanele ugcine amazinga amafutha omzimba wakho uze uqale ukudla futhi.

Ingabe imigomo yakho ingokoqobo?

Ukuncipha kwesisindo ngokuvamile kuyinqubo ehamba kancane. Nakuba ukwehla kwesisindo kushesha ekuqaleni, kuzonciphisa ngemva kwesikhathi esithile. Nokho, enye inkinga iwukuthi awunayo imigomo enengqondo. 

Ngokwesibonelo; Njengokunciphisa amakhilogremu angu-1 ngeviki noma ukulahlekelwa ngamakhilo angu-5 ngenyanga. Zibekele imigomo ongayifinyelela futhi uziklomelise njengoba uyifinyelela.

Ugxile kakhulu ekudleni?

Ukudla akusebenzi ngokuhamba kwesikhathi. Umgomo wakho kufanele kube ukuphila okujabulisayo nokunempilo. Njengomphumela ohlangothini, ukulahlekelwa isisindo kuzofika ngokwakho.

Ngenxa yalokho;

Ukwehlisa isisindo akulula ngaso sonke isikhathi, futhi izici eziningi zingenza kube nzima.

Ezingeni eliyisisekelo kakhulu, ukwehluleka ukwehlisa isisindo kwenzeka lapho ukudla kwekhalori kulingana noma kukhulu kunezindleko zekhalori.

Zama amasu asukela ekudleni ngokucabangisisa kuya ekugcineni idayari yokudla, kusukela ekudleni amaprotheni amaningi kuya ekwenzeni izivivinyo zamandla.

Ukushintsha isisindo sakho nendlela yokuphila kudinga ukuzithiba kanye nesineke.