Ngaba sele uqalile ukubala iikhalori ekutyeni kwakho ukuze wehlise umzimba? Njengabantu abaninzi, ngaba uvakalelwa kukuba oku kunzima kancinci kwaye iziphumo azikhawulezi njengoko ucinga? Kuqhelekile ukuvakalelwa ngaloo ndlela. Enyanisweni, ukubala iikhalori akulula njengomnyama nomhlophe. Ngoko ke namhlanje, masithethe ngenyaniso malunga nokubala iikhalori, indlela yokukwenza ngokuchanekileyo, kunye neempazamo esinokuzenza xa kufikwa kuko.
Okokuqala, yintoni i-calorie?
Ngamafutshane, ikhalori yiyunithi yamandla. Njengokuba imoto ifuna ipetroli ukuze isebenze, imizimba yethu ifuna amandla ukuze isebenze, iphefumle, icinge, kwaye ihambe. Sifumana la mandla ekutyeni esikutyayo. Njengokuba amandla akukutya esikutyayo elinganiswa ngeekhalori, amandla umzimba wethu owasebenzisayo nawo alinganiswa ngeekhalori.
Kodwa apha kufuneka sazi enye into. Oko kumalunga "neekhalori ezingenanto" . Ezinye iziselo, iilekese, kunye nokutya okukhawulezayo (ukutya okungenamsoco) ziqulathe ezi khalori zingenanto. Oko kukuthi, nangona zinika umzimba wakho amandla, aziniki xabiso lesondlo - oko kukuthi, iivithamini, iiminerali, iiproteni, njl. Ngoko ke, la mandla aphela ngokukhawuleza, kwaye indlala iphinda ivele.
Khumbula, ayilonani leekhalori kuphela elibalulekileyo, kodwa nohlobo lokutya ezo khalori zivela kulo.
Musa ukulindela ukwehla kobunzima kwangoko emva kokunciphisa iikhalori.
Abantu abaninzi bacinga ukuba, "Ukuba ndinciphisa inani leekhalori endizityayo, ngokuqinisekileyo ndiza kunciphisa umzimba." Nangona oku kuyinyaniso ngokwethiyori, imizimba yethu isebenza ngendlela enzima ngakumbi. Xa ngequbuliso unciphisa inani lokutya okutyayo, umzimba wakho awunciphisi umzimba ngoko nangoko.
Kutheni oko kusenzeka?
- Into yokuqala olahlekelwa yiyo ngamanzi: Ukuba ulahlekelwa bubunzima obuncinci kwiintsuku zokuqala zokunciphisa iikhalori, mhlawumbi ayibangelwa kukutshisa amafutha. Kungenxa yokuba ulahlekelwa kukugcinwa kolwelo okungeyomfuneko. Yinto elungileyo leyo, kodwa ayikokunciphisa umzimba ngokwenene.
- Uhlengahlengiso lweMetabolic: Cinga ngomzimba wakho njengomphathi okrelekrele. Xa unciphisa amandla owasebenzisayo (iikhalori), umzimba wakho usebenzisa oko unako kwaye unciphise amandla owachithayo. Oku kuthetha ukuba imetabolism yakho iyehla kancinci. Oku kubizwa ngokuba yiMetabolic Adaptation . Yiyo loo nto usenokunganciphisi ubunzima ngokukhawuleza njengoko ucinga.
- Ukuzilolonga Nezihlunu: Ukuba uzilolonga ngelixa ulawula iikhalori zakho, loo nto intle kakhulu. Ukuzilolonga kutshisa iikhalori kwaye kwakha izihlunu . Into ebalulekileyo apha kukuba izihlunu zinobunzima obungaphezulu kwamafutha.Ngoko ke, ngelixa uzilolonga, isikali sisenokungatshintshi kangako. Kodwa ungakhathazeki ngaloo nto. Kuba amafutha omzimba wakho ayancipha, kwaye izihlunu ezisempilweni zakhiwa endaweni yazo. Oko kuthetha ukuba imo yomzimba wakho, amandla, kunye nempilo iyonke ziyaphucuka.
Izinto omele uzenze nezo ungamele uzenze xa ubala iikhalori
Ukuze olu hambo lube yimpumelelo, kufuneka silandele izinto ezithile size siphephe iimpazamo ezithile.
| ✔️ 'Okufanele kwenziwe' | ❌ 'Izinto ongazidingiyo' |
|---|---|
| Khetha ukutya okunesondlo ngakumbi (umz. imifuno, iziqhamo, ifayibha, iiproteni) | Musa ukugxila kuphela ekubalweni kweekhalori. Cinga nangomgangatho wokutya. |
| Hlanganisa ulawulo lweekhalori kunye nokuzilolonga rhoqo . | Musa ukuzila ukutya nangasiphi na isizathu. Oku kuya kuyicothisa imetabolism yakho. |
| Yiba nomonde kwaye uhlale usenza oku. Kuthatha ixesha ukubona iziphumo. | Musa ukulindela iziphumo zobusuku obunye . Olu lugqatso lwe-marathon, alungomdyarho wokubaleka. |
| Mamela umzimba wakho. Qaphela izinto ezifana nendlala nokudinwa. | Musa ukususa zonke iintlobo zokutya , ezifana neecarbohydrate, ngaphandle kwengcebiso kagqirha. |
| Sela amanzi aneleyo imini yonke. | Ungakhathazeki ngokujonga isikali ngalo lonke ixesha . Cinga ngomahluko kwiimpahla zakho kunye nendlela oziva ukhaphukhaphu ngayo emzimbeni wakho. |
| Thetha nogqirha wakho uze ufumane ingcebiso ngaphambi kokuba uqale oku. | Ungalibali "ngeekhalori ezingenanto." Nciphisa iziselo ezineswekile kunye nokutya okuneswekile eninzi. |
Ngoko ke, unciphisa njani ubunzima ngempumelelo?
Ngoku uyaqonda ukuba lo asingomdlalo wamanani nje kuphela. Ukunciphisa umzimba ngempumelelo nangendlela enempilo kukutshintsha indlela ophila ngayo. Asikuko 'ukutya' okwethutyana.
Eyona nto ibalulekileyo kukutya ukutya okunesondlo . Oko kuthetha ukulungiselela ukutya okunika umzimba wakho ubungakanani obufanelekileyo beeproteni, iicarbohydrate, amafutha, iivithamini kunye neeminerali. Ukubala iikhalori kunokunceda koku, kodwa musa ukwenza loo nto ibe yeyona njongo yakho.
Akunyanzelekanga ukuba udlule kolu hambo wedwa. Kukho isicwangciso sokutya kunye nokuzilolonga esikulungeleyo ngokweminyaka yakho, ubude, impilo, kunye nenqanaba lomsebenzi. Ke ngoko, kukhuselekile kwaye kusebenza kakhulu ukuthetha nogqirha wakho ngaphambi kokuba uqale into efana nale, kwaye ucele ingcebiso kwingcali yokutya ukuba kuyimfuneko.
Umyalezo Wokuya Ekhaya
- Ukubala iikhalori sisixhobo esinye onokusisebenzisa kuhambo lwakho lokunciphisa umzimba. Asisosisombululo esipheleleyo.
- Endaweni yokubala iikhalori, gxila kwixabiso lesondlo lokutya okutyayo. Zigcine kude neekhalori ezingenanto.
- Yiba nomonde njengoko umzimba wakho uhlengahlengisa umlinganiselo weekhalori (uhlengahlengiso lwemetabolism). Musa ukulindela iziphumo ezikhawulezileyo.
- Ukuzilolonga rhoqo kubalulekile ekwakheni izihlunu ezisempilweni nokutshisa amafutha.
- Ngaphambi kokuba uqalise nayiphi na inkqubo yokunciphisa umzimba, kubaluleke kakhulu ukubonisana nogqirha wakho ukuze ufumane isicwangciso esikhuselekileyo esifanelekileyo kuwe.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho