Ngaba uzama ukunciphisa umzimba? Okanye ufuna ukutyeba? Mhlawumbi ufuna ukugcina ubunzima bakho bangoku. Ngenxa yeso sizathu, kubaluleke kakhulu ukuqaphela ubungakanani bokutya omele ukutye ngosuku, oko kukuthi, inani leekhalori ezidingwa ngumzimba wakho. Kufana nokufaka ioyile emotweni, ukuba ubeka eninzi kakhulu okanye encinci kakhulu, zombini ezi ziingxaki.
Okokuqala, zithini iikhalori?
Ngamafutshane, ikhalori yiyunithi yamandla. Imizimba yethu ifumana amandla kuyo yonke into esiyityayo nesiyiselayo. Loo mandla alinganiswa ngeekhalori. Iintliziyo zethu ziyabetha, siyaphefumla, siyahamba, siyabaleka, sicinga, zonke ezi zinto zifuna amandla. Sifumana loo mandla kwiikhalori ekutyeni esikutyayo.
Akuzizo zonke ukutya ezineekhalori ezifanayo. Umzekelo, ukutya okuneoyile eninzi, iswekile, namafutha kuneekhalori ezininzi. Imifuno neziqhamo zineekhalori ezimbalwa.
Kutheni iikhalori zemihla ngemihla zomntu wonke zingalingani?
Lo ngumbuzo abantu abaninzi abawubuzayo. Usenokuba ucinga, "Umhlobo wam utya kakhulu kodwa akatyebi, kodwa mna nditya kancinci kodwa ndityebe." Enyanisweni, ubungakanani beekhalori ezifunekayo ngosuku ziyahluka ukusuka kumntu ukuya komnye. Iphenjelelwa kakhulu zizinto ezahlukeneyo.
- Ubudala: Xa sisebancinci, imetabolism yomzimba wethu ikhawuleza, ngoko ke sifuna iikhalori ezingaphezulu. Njengoko sikhula, le nkqubo iyehla, ngoko ke inani leekhalori esizifunayo liyehla.
- Isondo: Ngokubanzi, amadoda adinga iikhalori ezingaphezulu kunabafazi kuba anemizimba emikhulu kunye nemisipha emininzi.
- Inqanaba lomsebenzi: Indlela osebenza ngayo imini yonke ibaluleke kakhulu. Umntu osebenza ngaphandle, ehamba, kwaye osebenza nzima uya kufuna iikhalori ezingaphezulu kunomntu ohlala phantsi aze asebenze imini yonke.
Ulibona njani inqanaba lomsebenzi wakho?
Masihlule oku kube ziinxalenye ezintathu. Cinga ngodidi oluwela kulo.
| Inqanaba lomsebenzi | Ingcaciso elula |
|---|---|
| Uhleli phantsi | Abantu abangenzi naluphi na uhlobo lomsebenzi okhethekileyo womzimba ngaphandle kwesiqhelo sabo semihla ngemihla. Umzekelo, umntu osebenza kwisitulo seofisi imini yonke. |
| Ukusebenza Okuphakathi | Ukongeza kumsebenzi wabo wemihla ngemihla, bayazilolonga ngendlela efana nokuhamba phakathi kweekhilomitha eziyi-1.5 - 5 ngosuku. |
| Isebenza kakhulu | Abantu, ukongeza kumsebenzi wabo wemihla ngemihla, abenza umthambo olingana nokuhamba ngaphezu kweekhilomitha ezi-5 ngosuku. Umzekelo, abadlali bezemidlalo, abalimi. |
Ungazisebenzisa njani iikhalori ukulawula ubunzima?
Ngoku ekubeni unombono ocacileyo ngenqanaba lomsebenzi wakho, makhe sibone ukuba eli bali leekhalori linxulumene njani nokulawula ubunzima.
Ukugcina Ubunzima
Ukuze ugcine ubunzima bakho bangoku, kufuneka ulinganisele inani leekhalori ozityayo ngosuku kunye nenani leekhalori ezitshiswa ngumzimba wakho. Oko kukuthi, ukuba ufuna iikhalori ezingama-2,000 ngosuku, kufuneka ufumane malunga neekhalori ezingama-2,000 ekutyeni okutyayo.
Ukunciphisa Ubunzima
Ukuze wehlise umzimba, kufuneka wenze i-calorie deficit . Ngamafutshane, kufuneka utye ii-calories ezimbalwa kunezo umzimba wakho uzitshisayo ngosuku. Emva koko, umzimba wakho uqala ukutshisa amafutha ukuze ufumane amandla aseleyo owadingayo. Le yindlela onciphisa ngayo umzimba.
Ukuze ufumane ubunzima
Ukuba injongo yakho kukufumana ubunzima, kufuneka wenze okwahlukileyo koko. Oko kukuthi, yitya iikhalori ezingaphezulu kunezo umzimba wakho uzitshisayo ngosuku. Emva koko amandla angaphezulu aya kugcinwa emzimbeni wakho kwaye uya kufumana ubunzima.
Kodwa khumbula, ukunciphisa okanye ukuzuza ubunzima kunzima ngaphezu kokubala iikhalori. Imfuza yakho, ezinye iimeko zempilo, kunye namayeza nazo zinokukuchaphazela.
Ngaba imizimba yethu itshisa iikhalori nangona singenzi nto? (BMR)
Ewe! Le yinto abantu abaninzi abangayaziyo. Nokuba ulele nje ebhedini uphumle, umzimba wakho udinga amandla okwenza imisebenzi esisiseko. Umzekelo, ukuphefumla, ukubetha intliziyo yakho, ukulawula ubushushu bomzimba, kunye nokugaya ukutya.
Inani elincinci leekhalori ezitshiswa ngumzimba wakho kule misebenzi isisiseko libizwa ngokuba yiBasal Metabolic Rate (BMR) . Le BMR imalunga nama-60% eekhalori ezitshiswayo ngosuku. Abantu abanezihlunu ezininzi baneBMR ephezulu kuba kufuneka amandla amaninzi ukugcina izihlunu.
Ngaba "Ukubala iikhalori" kulungile okanye kubi?
Ngoku kukho izimvo ezininzi ezahlukeneyo malunga nokubala iikhalori. Kuneengenelo kunye neengxaki.
Zithini iingxaki?
- Kuthatha ixesha kwaye kuyadinisa: Ukubala iikhalori kwisidlo ngasinye kunokuba ngumsebenzi onzima nodinisayo.
- Ayisoloko ichanekile: Ukubalwa kweekhalori kwiipakethe zokutya okanye kwiidathabheyisi ezikwi-intanethi akuchanekanga ngokupheleleyo.
- Uxinzelelo: Ukuhlala ucinga ngamanani kunokubangela uxinezeleko kunye nexhala. Kwabanye abantu, oku kusenokude kube yingxaki yokutya.
- Ukutsiba umgangatho wokutya: Usenokulingeka ukuba utye ukutya okunesondlo esiphantsi kwaye okune 'calories ezingenanto' ezisempilweni ngelixa usengaphakathi komda wakho weekhalori.
Ngoko ke ngaba kukho naziphi na izibonelelo?
- Ukuqonda okwandisiweyo: Ngokugcina idayari yoko ukutyayo, unokuqonda ngcono indlela otya ngayo.
- Kwenza kube lula kugqirha: Ukuba uthetha nogqirha wakho malunga nokulawula ubunzima, idayari yokutya efana nale iya kumnceda akucebise ngcono.
Ngoko ke, endaweni yokubala zonke iikhalori, kungcono ukugxila kwinto oyityayo, ubungakanani, kunye nomgangatho wokutya oko .
Umyalezo Wokuya Ekhaya
- Inani leekhalori ozidingayo ngosuku lixhomekeke kwiminyaka yakho, isini, kunye nendlela osebenza ngayo, kwaye lahlukile kumntu ngamnye.
- Ukuze ugcine ubunzima bakho bangoku, inani leekhalori ozityayo kunye nenani leekhalori ozitshisayo kufuneka zilingane. Ukuze wehlise umzimba, kufuneka utye iikhalori ezimbalwa kunezo uzitshisayo.
- Kubaluleke ngakumbi ukuqwalasela ixabiso lesondlo lokutya kunokubala iikhalori. Zama ukutya ukutya okunesondlo nokulinganayo.
- Lumka ungavumeli ukubala iikhalori kube yinto ebangela uxinezeleko okanye into ebangela ukuba ucinge kakhulu.
- Ukuba unengxaki yokulawula ubunzima okanye ufuna ukwazi ukuba zeziphi iikhalori ezifunekayo kuwe,Eyona ndlela ilungileyo nekhuselekileyo kukubonana nogqirha wakho okanye ingcali yokutya ukuze akunike iingcebiso.
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