Izindlela Ezinempilo Kakhulu Nezisebenza Kakhulu Zokunciphisa Isisindo

Kuthiwa ukudla, okuphakathi kwezindlela eziphumelela kakhulu zokunciphisa umzimba, kunomthetho olula. Uma udla ama-calories ambalwa kunalawo owachitha usuku ngalunye, uzolahlekelwa isisindo. Uma njalo udla ama-calories amaningi kunalokho owashisayo, uzokhuluphala. Lena indlela yokunciphisa umzimba wonke umuntu ayaziyo futhi ayisebenzisayo ngenkathi ezondla. Ngakho ingabe kulula kanjalo? 

Uma ucabanga ukuthi kulula kanjalo, unephutha. ebhizinisini amahomoniInqubo iba nzima nakakhulu uma kuziwa ekuzilolongeni, ukuvivinya umzimba, kanye nezici zokudla esikudlayo. Umzimba ushisa ama-calories ngezigaba ezintathu:

• Izinga lokuphumula le-metabolic (RMR): Izinga lokuphumula le-metabolism yinani lama-calories umzimba owadingayo ukuze ugcine imisebenzi evamile njengokuphefumula nokumpompa igazi.

• Umphumela wokushisa wokudla (TEF): Lokhu kubhekisela kuma-kilojoule asetshenziselwa ukugaya, ukumunca kanye nokugaya ukudla.

• Umthelela oshisayo womsebenzi (TEA): Lawa ama-calories asetshenziswa ngesikhathi sokuzivocavoca. 

Uma inani lama-calorie owathathayo lilingana nenani lamakholori owashisayo, uzogcina isisindo somzimba wakho. Uma ufuna ukwehlisa isisindo, kufanele udle ama-calories ambalwa kunalokho owashisa. Kukhona enye indlela. Kufanele udale ibhalansi yekhalori engalungile ngokuzivocavoca nangokushisa ama-calories engeziwe.

Ngaphambi kokukhuluma ngezindlela eziphumelela kakhulu zokulahlekelwa isisindo, ake sichaze ukuthi yiziphi izici okufanele wonke umuntu azi mayelana nokulahlekelwa isisindo nokuthi kuzothatha isikhathi esingakanani ukunciphisa umzimba.

Indlela yokulahlekelwa isisindo?

Izici ezihlukahlukene zithinta izinga lokulahlekelwa isisindo. Eziningi zalezi zici zingaphezu kwamandla omuntu.

• ubulili: Isilinganiso samafutha nemisipha sithinta kakhulu ukulahlekelwa isisindo. Abesifazane banezinga lokuphumula le-metabolic eliphansi ngo-5-10% kunabesilisa abanobude obufanayo. Lokhu kusho ukuthi abesifazane bashisa ama-calories ambalwa ngo-5-10% lapho bephumule kunabesilisa. Ngamanye amazwi, amadoda angalahlekelwa isisindo ngokushesha kunabesifazane ekudleni ngaphansi kwezimo ezilinganayo.

• Ubudala: Olunye lwezinguquko eziningi zomzimba ezenzeka ngokuguga izinguquko ekwakhekeni komzimba. Isisindo samafutha siyanda futhi isisindo semisipha siyancipha. Lolu shintsho, kanye nezinye izici ezifana nokuncipha kwezidingo ze-caloric zezitho isilinganiso se-metabolicIphinde inciphise . Abantu abadala abaneminyaka engaphezu kuka-70 banezinga le-metabolic eliphansi ngo-20-25% kunabantu abadala. Lokhu kuncipha kwenza ukwehla kwesisindo kube nzima ngokuya ngeminyaka.

• Ukushoda kwekhalori: Ukuze ulahlekelwe isisindo ukuntuleka kwekhalori Kuyadingeka ukudala. Ukushoda kwekhalori umehluko phakathi kwamakholori owathathayo namakhalori owasebenzisayo. Izinga lokushoda kwekhalori linquma ukuthi ulahlekelwa isisindo ngokushesha kangakanani. Isibonelo, ukudla ama-calories ambalwa angu-8 ngosuku amasonto angu-500 kuzoholela ekunciphiseni isisindo ngokushesha kunokudla ama-calories ambalwa angu-200 ngosuku.

• Lala: Ukulala kuyisici esibalulekile esinganakwa sokuncipha kwesisindo. Okungapheli ukuqwashaIvimbela kakhulu ijubane lokulahlekelwa isisindo. Kuye kwanqunywa ukuthi ngisho nobusuku obubodwa nje bokuqwasha kwandisa isifiso sokudla okunekhalori ephezulu, okungenamsoco njengamakhukhi, amakhekhe, iziphuzo ezinoshukela nama-chips. Ngaphezu kokwenza kube nzima ukwehlisa isisindo, ukuqwasha okungapheli kuhlobene kakhulu nesifo sikashukela sohlobo 2, ukukhuluphala ngokweqile, isifo senhliziyo neminye imidlavuza.
• Ukusetshenziswa kwemithi: Eminye imithi, njengama-antidepressants namanye ama-antipsychotic, yenza kube nzima ukwehlisa isisindo. Kudala nokukhuluphala.
• Izimo zezokwelapha: Njengoba indlala yegilo ikhiqiza ihomoni elawula imetabolism, kwenzeka ngenxa yokuncipha kwendlala yegilo. ukucindezeleka kanye nezifo ezifana ne-hypothyroidism zenza kube nzima ukwehlisa isisindo.

• Ufuzo: Izakhi zofuzo ezitholakala emkhayeni zinquma ukuthi umuntu ukhuluphele noma ukhuluphele yini.

Kuthatha Isikhathi Esingakanani Ukwehlisa Isisindo?

Ukulahlekelwa isisindo kuyinqubo eyinkimbinkimbi. Inani olinikezayo lizohluka kuye ngezinto eziningi ezibalwe ngenhla. Izazi zokudla okunomsoco zithi ukwehla kwesigamu sekhilogremu kuya kukhilo elilodwa ngesonto kuwuhlelo olunempilo. Ngokwalesi sibalo, ama-2 kuya ku-4 kilos alahlekile ngenyanga. Uzolahlekelwa isisindo ngokushesha emasontweni okuqala uqala ukuzincisha ukudla. Njengoba isikhathi siqhubeka, izinga lokulahlekelwa isisindo liyancipha. 

Ungavumeli leli nani libe lincane kakhulu. Ungase ucabange ukulahlekelwa ngaphezu kwekhilogremu elingu-1 ngesonto. Lokhu kubizwa ngokuthi ukwehla kwesisindo esisheshayo. Ukuncipha ngokushesha kwesisindo kunezingozi ezifana nenyongo, ukuphelelwa amanzi emzimbeni kanye nokungondleki kahle. Eminye imiphumela emibi yokulahlekelwa isisindo ngokushesha ihlanganisa:

• Ubuhlungu bekhanda
• Ukucasuka
• ukukhathala
• Ukuqunjelwa
• ukulahlekelwa izinwele
• ukungahambi kahle kokuya esikhathini
• ukulahlekelwa kwemisipha

Ukulahlekelwa isisindo akuyona inqubo eqondile. Amanye amasonto unikela kakhulu, amanye amasonto ulahlekelwa kancane, noma ungase unganikeli nhlobo. Ngakho-ke ungadangali uma ukuncipha kwesisindo sakho kuncipha noma kuncipha izinsuku ezimbalwa. Ngenxa yezici ezibalwe ngenhla, isikhathi sokulahlekelwa isisindo sawo wonke umuntu sizohluka.

Iyiphi Indlela Ephumelela Kakhulu Yokunciphisa Isisindo?

Kukhona inqwaba yokudla emakethe ethi inciphisa isisindo. Ngiyaqiniseka ukuthi uzodideka ngokuthi iyiphi okufanele uyifake. Nakuba kuthiwa zonke izinhlobo zokudla zingcono kunezinye, alukho uhlu olungcono kakhulu lokudla. Into ebalulekile lapho ukuzincisha ukudla kuwukwenza ukushoda kwekhalori enempilo.

Uyazi ukuthi kungani abantu abaningi abadla ukudla behluleka? Ngoba bebelokhu bedla ukudla okunekhalori ephansi isikhathi eside kakhulu. Ukwandisa amathuba akho okuphumelela ngenkathi wenza ukudla, gcina ukushoda kwekhalori kumaphakathi. Ngokwesibonelo; Ukudala ukushoda kwekhalori engu-1000 kungase kungabi nzima kuwe ezinsukwini zokuqala zokudla. Kodwa njengoba izinsuku namasonto zihamba, uqala ukuba nobunzima. Ungakwazi ngisho nokuyeka ukudla. Esikhundleni salokho, ukushoda kwekhalori yansuku zonke yama-kilojoule angama-500 kuzokuvumela ukuthi uthuthuke kancane kodwa uqine.

Yenza ngokwezifiso ukudla kwakho, okungukuthi, dala uhlelo lokudla ngokuhambisana nokudla kanye nempilo yakho. Ungathola usizo kuchwepheshe wezokudla ngalokhu.

Ungakhohlwa ukuzivocavoca kanye nokudla kwakho ukushisa amafutha amaningi futhi ugweme ukulahlekelwa imisipha ngenkathi ushisa amafutha. Yenza inhlanganisela yokuzivocavoca okunjengokuqeqeshwa kwe-aerobic kanye nokumelana.

Izindlela Ezinempilo Kakhulu Nezisebenza Kakhulu Zokunciphisa Isisindo

Ukuze ulahlekelwe isisindo ngendlela enempilo, okokuqala, khumbula lokhu. Awukwazi ukunciphisa umzimba ngaphandle kokudla. Ukuzama ukwehlisa isisindo ngezindlela ezingafanele zokwehlisa isisindo njengokweqa ukudla kudala ukuthi umzimba umelane nokuzivikela.

Ngisho noma ulahlekelwa isisindo, ngemva kokufinyelela isisindo sakho esifanele, uzothola umphumela we-yoyo futhi usheshe ubuyise isisindo osilahlekele. Kulokhu, ochwepheshe batusa ukudala uhlelo lokudla okunempilo esikhundleni sokudla. Manje ake sibheke izindlela zokunciphisa isisindo ezisebenzayo ekudaleni uhlelo lokudla okunempilo.

• Idla isidlo sasekuseni

Uma uvuka njalo ekuseni, uvuka nesisu esigaye lokho obukudle ngayizolo futhi sesilungele ukugayeka. Udinga amandla ukuze uqale usuku ngomdlandla nangokuguqukayo. Uhlangabezana nalesi sidingo ngesidlo sasekuseni.

Uma ucabanga ngesidlo sasekuseni, ungacabangi nje ngokudla okulula. Ukudla kwasekuseni okuhle kufanele kukunike amandla owadingayo ukuze uqale kahle usuku. Ngalokhu, kufanele udle ukudla kwasekuseni nokudla okunomsoco njengoshizi, iminqumo, uju, ubisi, amaqanda nesinkwa.

Qiniseka ukuthi ukudla kwakho kwasekuseni kunothile ngamaprotheni. Ucwaningo luthole ukuthi abantu abadla amaprotheni amaningi ngesikhathi sasekuseni badla kancane ekudleni okulandelayo.

• Ungeqi ukudla kwasemini

Yidla ukudla kwakho kwasemini ngesikhathi. Ukudla ukudla okulula ngenkathi umile noma udla ukudla okusheshayo kuwukulimala okubi kakhulu ongakwenza empilweni yakho.

Gwema ukudla okunamafutha nokudla okunzima. Ngoba uma udla ukudla okunjalo, isisindo siwela phezu kwakho futhi uqala ukuzwa ubuthongo ngehora lesine kusihlwa, futhi uzizwa ukhathele ngenxa yokungajwayelekile kweshukela egazini.

Uma ubambezela ukudla kwakho kwasemini, uzodla isidlo sakusihlwa ngaphambi kokuba sigaywe futhi ubeke impilo yakho engcupheni. Ukweqa ukudla kuzodala ukuthi udle kakhulu kunalokho okudingekayo kusihlwa. Awukwazi ukwehlisa isisindo ngenxa yalokhu. Uma ucabangela ukuthi ukugaya kuncipha kusihlwa, ungase ukhuluphale. 

• Ungeqisi ngesikhathi sokudla

Ikakhulukazi ungadli ngemva kwehora lesikhombisa. Khetha isobho, iyogathi, imifino kanye nenyama emhlophe ukuze udle. Uma ungakwazi ukuzibamba futhi uphuthelwe isidlo sakho sakusihlwa, thatha uhambo lwehora.

• Ungakudli ukudla okungenamsoco phakathi kokudla

Ukudla okungenamsoco njengamabhisikidi, amakhekhe nama-chips, okubhekwa njengokungenampilo, kunama-kilojoule amaningi. Yandisa amazinga kashukela, amafutha kanye ne-cholesterol egazini futhi ikhubaza impilo yenhliziyo nemithambo yegazi. Uma udinga ukudla okulula phakathi kokudla, khetha ukudla okulula okunempilo nokunekhalori ephansi njengezithelo, iyogathi, amantongomane ambalwa.

• Ungadli ngaphambi kokulala ebusuku

Lapho ulala, yonke imisebenzi yomzimba wakho iyancipha bese uyaphumula. Uma ulala ugcwele isisu, kuzoba nzima nokulala, uzovuka ekuseni ukhathele futhi uzokonakala impilo yesisu sakho. Ukhuluphala ngoba ukudla kwakho akugayeki. Uma ufuna ukunciphisa umzimba, qeda ukudla okungenani amahora angu-3-4 ngaphambi kokulala.

• Ungadli uma ubukele i-TV

Yisitayela sokudla esiyingozi kakhulu. Udla ngokweqile ngenjabulo yomdlalo noma imuvi ebukwa. Uma uzizwa isidingo sokudla, ungakhetha ama-alimondi, ama-hazelnuts noma izithelo ezithile.

• Faka imifino nezithelo ohlwini lwakho lokudla.

Ukudla inyama kuphela kwandisa ingozi yenhliziyo, imithambo yegazi kanye nesifo sesisu. Ukudla imifino kuphela nakho kuzokwenza ukuthi ungabi namandla ngokwanele. Nakuba isisindo sisemifino nezithelo, kufanele futhi udle inyama ebomvu nemhlophe ngamanani afanele ekudleni kwakho.

• Okamanzi

Amanzi asho ukuphila kwazo zonke izinto eziphilayo. Kufanele uphuze amanzi ngaphambi kokudla. Ukuphuza amanzi kanye noma ngokushesha ngemva kokudla kukuvimbela ekuzuzeni izakhamzimba. Ibangela ukwakheka kwegesi emathunjini.

Kufanele uphuze amanzi amaningi ukuze ususe imfucuza eningi emzimbeni. Kodwa zama ukungeqisi. Njengoba nje ukudla ngokweqile kuyingozi, amanzi engeziwe nawo ayingozi. Isidingo sansuku zonke samanzi somuntu onempilo asikho ngaphezu kwamalitha angu-2-3.

• Yidla ukudla okune-fibrous

Ukudla okune-fibrous kuvikela isifo senhliziyo nomfutho wegazi ophakeme, futhi kukwenza uzizwe usuthi. Iphinde isekele ukwehla kwesisindo ngokukhulula ukuqunjelwa.

• Ungadli usawoti omningi

Nakuba usawoti uyimaminerali edingekayo, omningi ubangela umfutho wegazi ophakeme. Usawoti omningi emzimbeni kubangela ukugcinwa kwamanzi, okungukuthi, i-edema. I-edema ibangela ukuvuvukala. Uma ungakulindele, isikali siqala ukukwenza ubukeke ukhuluphele. Ucwaningo lwakamuva luncoma ukuthi ukusetshenziswa kukasawoti nsuku zonke kube ngaphakathi kwemingcele ye-4-5 amagremu.

27 Amacebiso Awusizo Okukusiza Ukwehlisa Isisindo

1)Zibekele imigomo enengqondo. Imigomo engenakwenzeka nayo ayinakufinyelelwa.

2) Yehlisa kancane inani lama-calories. Unganqamuli ukudla kwakho kwekhalori ngokuzumayo ukuze umzimba ungavikeli futhi ugcine amafutha.

3) Ungahlosile ukunciphisa isisindo esiningi ngesikhathi esifushane. Ukudla okudlayo akugcini nje ukulimaza umzimba wakho, futhi kulimaza amandla akho futhi kuphazamise inqubo yakho yokulahlekelwa isisindo.

4) Thola imikhuba yokudla enempilo.

5) Ungazikali nsuku zonke. Izinombolo esikalini zihlala zishintshashintsha kuye ngokuthi udlani futhi uphuze ini emini. Ngakho-ke, ukuzikala nsuku zonke noma njalo usuku lonke kungase kubangele ukuba uphelelwe amandla njengoba kuzonikeza imiphumela ehlukene. Kungcono ukuzikala kanye ngesonto, ngesikhathi esifanayo sosuku nasezimpahleni ezifanayo.

6)Zama ukungadli ngaphandle. Njengoba ungazi ukuthi yikuphi okuqukethwe okuqondile kokudla okudlayo ngaphandle, uzodla amafutha noma ushukela ongalawuleki. Uma kufanele udle, khetha enempilo futhi enekhalori ephansi.

7) Phuza amanzi anele. Thatha inani lansuku zonke elidingekayo ngokulinganisela. Khumbula ukuthi udinga ukuphuza uketshezi oluningi emidlalweni noma ezimweni zokuzivocavoca.

8)Yenqaba ukuphatha. Izibiliboco ezinikezwa ngesikhathi sokungenisa izihambi noma ukuvakasha ngokuvamile zinamafutha, ezinosawoti noma ezinoshukela, okusho ukuthi zilayishwa ngamakhalori. Yenqaba ngenhlonipho noma udle amanani alinganiselwe kanye nalawo anamafutha amancane. Kungcono ukungayi edilini ulambile.

9) Thatha isinyathelo ngokusebenzisa wonke amathuba. Hamba amabanga amafushane, sebenzisa izitebhisi esikhundleni samakheshi, ungahlali ngenkathi ukhuluma nomakhalekhukhwini.

10) Yidla izithelo esikhundleni se-dessert. Ungadli imifino ukuze ugweme ukwandisa inkomba yabo ye-glycemic. Kwenze umkhuba ukudla imifino nezithelo ekudleni kwakho.

11) Yidla ukudla okune-fibrous.

12) Yidla ukudla kwakho ngezingxenye ezincane.

13) Ungalambi kakhulu, yidla kungakapheli amahora ama-4 kakhulu.

14) Ungakweqi ukudla, ikakhulukazi kwasekuseni. Yidla izikhathi ezi-3 ngosuku, ungadli ukudla okulula phakathi. Uma unomuzwa wokuthi udinga ukudla okulula, khetha ukudla okunekhalori ephansi njengezithelo, iyogathi nesaladi.

15) Ungadli ukudla okusele emapuletini ezingane zakho.

16) Ukungabi nalutho kusho ukuphendukela ekudleni. Thola okuthile ongakwenza ukuze ugweme ukungenzi lutho.

17) Qhubeka kancane futhi ngokuqinisekile. Okuhle wukwehlisa ikhilogremu elilodwa ngesonto.

18) Yidla kancane futhi hlafuna ukuze ubuchopho bakho buzizwe bugcwele.

19) Ungathengi noma ukugcine efrijini lakho ukudla okuthandayo kodwa okufanele uqhelelane nakho.

20) Ngena kumkhuba wokuzivocavoca futhi ungalokothi uyeke.

21) Thola umuntu ozokukhuthaza ngenkathi uzama ukwehlisa isisindo.

22) Musa ukuyothenga ulambile.

23) Ungadli ngokushesha futhi ungahlali une-cutlery esandleni sakho.

24) Ungadli ubukele umabonakude noma ufunda incwadi.

24) Noma kunjalo, ungakudli kakhulu lokhu kudla njengokudla kokudla.

25) Gwema ukudla okunamafutha ngokweqile.

26)Ungasebenzisi ama-sweeteners, nquma ushukela.

27)Ungadli ukwanelisa ingqondo, yeka ukudla ususuthi.

Ukufingqa;

Indlela ephumelela kakhulu yokwehlisa isisindo wukuzincisha ukudla. Lapho udla, kuyadingeka ukudla okunempilo futhi udale ukushoda kwekhalori enempilo. Gwema ukudla okunamakhalori aphansi kakhulu nokudla okungasebenzi kahle esikhathini eside. Yenza ukudla okunempilo indlela yakho yokuphila. Ngale ndlela, ngenkathi ulahlekelwa isisindo, uzogcina isisindo sakho esikhathini eside.

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