Enye yeengxaki ezinkulu uninzi lwethu olunazo kukunyuka kwesisindo. Ngoko ke sivakalelwa kukuba kufuneka sinciphise umzimba ngokukhawuleza. Mhlawumbi kufuneka sinxibe ilokhwe entle kwisiganeko esizayo, okanye mhlawumbi kufuneka sinciphise umzimba kuba ugqirha esixelele ukuba senze njalo. Kodwa ngaba oku kunciphisa umzimba ngokukhawuleza kulungile emizimbeni yethu? Masithethe ngale nto ngokulula nangokuchanekileyo.
Ingaba kulungile ngokwenene ukunciphisa ikhilogram ngeveki?
Sihlala sibona iintengiso kunye namajelo eendaba ezentlalo ezithi "nciphisa iikhilogram ezi-5 ngeveki." Kodwa ngokwembono yezonyango,
eyona ndlela isempilweni nekhuselekileyo yokunciphisa umzimba kukunciphisa umzimba kancinci kancinci. Iingcali zezondlo zithi kungcono ujonge iikhilogram ezi-1-2 ngeveki, eziphakathi kwe
-0.5 kunye ne-1 kilogram . Cinga nje, ukuba ngequbuliso unciphisa ubunzima ngokunciphisa ukutya kwakho kunye nokuzilolonga ngamandla, uya
kulahlekelwa ngaphezu kwamafutha kuphela, kodwa kunye nezihlunu, ubuninzi bamathambo, kunye namanzi. Oku akulunganga emzimbeni wakho ekuhambeni kwexesha. Ke ngoko, kubalulekile ukwenza utshintsho ebomini bakho onokulugcina, endaweni yokulandela ukutya okuthandwayo okuthembisa "iziphumo ezifana namaphupha."
Khumbula, ukunciphisa umzimba akuyonto yokubaleka ngokukhawuleza, luhambo olude, njengemarathon.
Siyenza njani kanye kanye 'iSicwangciso sokunciphisa umzimba'?
Mhlawumbi ukhe wayiva intetho ethi "iikhalori zingena, iikhalori ziphuma." Ngamafutshane, kuthetha ukuba kufuneka sitshise iikhalori ezingaphezulu kunezo sizityayo imihla ngemihla. Kodwa akulula kangako. I-metabolism yomzimba wethu, okanye
isantya apho ukutya kuguqulwa khona kube ngamandla , inefuthe elikhulu koku. Ukuba ngequbuliso unciphisa ukutya kwakho, oko kuthetha ukunciphisa iikhalori, umzimba wakho awuyi kufumana nje izondlo ozifunayo, kodwa ne-metabolism yakho iya kuncipha. Oku kuya kwenza kube nzima ukunciphisa umzimba. Ngoko ke, masiqale olu hambo ngezinto ezimbalwa ezilula, endaweni yokunciphisa iikhalori kakhulu.
- Nciphisa ukutya okudlayo: Nciphisa inani lerayisi kunye nekhari odla ngokutya.
- Funda iilebheli zokutya: Jonga inani leekhalori zento nganye yokutya. Oku kuya kukunceda uqonde ukuba yintoni ekufuneka uyenze.
- Sela amanzi amaninzi: Ukusela iglasi yamanzi ngaphambi kokutya kunokunceda ukulawula indlala yakho .
- Khetha ukutya okunempilo:Beka phambili izinto ezifana nemifuno , iziqhamo, iimbotyi, iinkozo ezipheleleyo , inyama engenamafutha, intlanzi kunye namaqanda .
Eyona nto ibalulekileyo
kukukhuthaza, oko kukuthi, umdla wakho ekwenzeni oku. Kutheni uzama ukunciphisa ubunzima obu? Ukuphepha izifo ezifana nesifo seswekile nesifo sentliziyo? Ukunxiba iimpahla ezintle? Ukubaleka nokudlala nabantwana bakho nabazukulwana bakho? Nokuba siyintoni na isizathu, sibhale phantsi ephepheni uze usincamathisele kwindawo onokusibona yonke imihla. Emva koko uya kuziva unamandla amaninzi.
Ziziphi iindlela ezilungileyo ezikunceda unciphise umzimba?
Ukutya kufana namafutha emzimbeni. Kodwa asityi nje kuphela xa silambile. Sijika siye ekutyeni xa sinabahlobo, xa sibuhlungu, sinomsindo, okanye xa kwenzeka into evuyisayo. Ngoko ke, ukuba ufuna ukunciphisa umzimba, kuya kufuneka utshintshe le mikhwa kancinci.
| Umkhwa olungileyo | Kalula nje... |
|---|
| Funda izizathu ezikukhuthaza ukuba utye. | Ngaba uziva ufuna ukutya xa ulusizi, unomsindo, okanye uxinezelekile? Endaweni yokutya ngamaxesha anjalo, zama ukwenza enye into, njengokuhambahamba okanye ukuthetha nomhlobo. |
| Ukutya Ngengqondo | Endaweni yokutya ubukele iTV okanye uchithe ixesha kwifowuni yakho, yonwabele ivumba kunye nencasa yokutya kwakho, hlafuna kakuhle, kwaye utye kancinci. Emva koko uya kuziva uhluthi nokuba utya kancinci. |
| Sebenzisa iipleyiti ezincinci. | Xa ubeka ukutya okuncinci kwipleyiti enkulu, kubonakala ngathi akwanelanga. Kodwa xa ubeka inani elifanayo kwipleyiti encinci, uziva wanelisekile kuba ipleyiti igcwele. |
| Kuphephe ukutya kakhulu ebusuku. | Ukutya isidlo esikhulu kufutshane nexesha lokulala kunokwandisa ukugcinwa kwamafutha emzimbeni. Yitya isidlo sangokuhlwa iiyure ezi-2-3 ngaphambi kokulala ukuba kunokwenzeka. |
| Yitya ukutya okuncinci rhoqo. | Ukutya izidlo ezincinci ezi-5 okanye ezi-6 ngosuku endaweni yokutya izidlo eziphambili ezi-3 kunokunceda ekuthinteleni ukutya kakhulu. Kodwa kufuneka uqaphele ubungakanani bokutya okudlayo kwisidlo ngasinye. |
Ungakhetha njani ukutya ukuze unciphise umzimba?
Akunyanzelekanga ukuba uyeke ngokupheleleyo ukutya okuthandayo ukuze wehlise umzimba. Ukwenza njalo kuya kwenza kube nzima ukuqhubeka nokutya. Eyona nto ibalulekileyo kukunciphisa
ukutya okuneekhalori ezingenanto , okukutya okungenasondlo kwaye okuneekhalori nje.
Nciphisa oku kangangoko unako:- Ukutya neziselo ezineswekile eyongeziweyo: Iziselo ezineswekile, iikeyiki, iibhisikithi, iitofi, njl. Asiyoswekile yendalo ekwiziqhamo eyingozi, kodwa yiswekile eyongeziweyo eyenziweyo.
- IiCarbohydrates ezicutshungulweyo: Ukutya okwenziwe ngomgubo wesonka (isonka, iibhanisi), irayisi emhlophe, njl. Ezi zincinci kwifayibha kunye nezondlo. Endaweni yoko, khetha ukutya okune-bran (irayisi emdaka), irayisi emdaka, kunye ne-oats.
- Iziselo ezineekhalori eziphezulu: i-soda, iziselo zeziqhamo (ezineswekile), utywala. Endaweni yoko, sela into efana namanzi, iti engenaswekile, okanye amanzi elamuni.
Yongeza ezi zinto ekutyeni kwakho:- Iiproteni: Ukutya ezi zinto kunciphisa indlala kwaye kukwenza uzive ugcwele . Izihlunu ziyaqina. Inyama engenamafutha, intlanzi, amaqanda, ubisi, iyogathi, kunye neelentile, iitshizi kunye nesoya zizityebi kwiproteni.
- Amafutha Alungileyo: Ayingombono ulungileyo ukulahla amafutha ngokupheleleyo. Ioyile yomnquma, iavokhado, amandongomane, iicashews, kunye neoyile yentlanzi ziqulethe amafutha angagcwaliyo alungele umzimba.
- Ifayibha: Imifuno, iziqhamo, iimbotyi, kunye namandongomane zityebile kwifayibha. Ifayibha inceda ekugayweni kokutya kwaye ikwenza uzive ugcwele.
Ukulala kakuhle kunye nenkxaso nazo zibaluleke kakhulu!
Ubusazi na ukuba ukungalali
ngokwaneleyo nako kuyimbangela enkulu yokutyeba? Uphando lufumanise ukuba xa singalali ngokwaneleyo, iihomoni zethu ziyatshintsha size sifune ukutya okuneswekile eninzi namafutha. Ke ngoko, ukulala kakuhle iiyure ezisi-7-8 ngosuku kubalulekile ekulawuleni ubunzima. Kwakhona, ungazami ukuya kolu hambo wedwa. Bandakanya
usapho lwakho kunye nabahlobo bakho abasenyongweni koku. Baxelele ukuba uzama ukunciphisa umzimba. Inkxaso yabo iya kuba ngumthombo omkhulu wamandla kuwe. Mhlawumbi ukuthetha nomntu ozama ukunciphisa umzimba njengawe, okanye ukujoyina iqela elinjalo, nako kunokuba luncedo kakhulu.
Musa ukudimazeka ukuba wenze impazamo encinci!
Xa uzama ukunciphisa umzimba, kukho iintsuku apho ungakwazi ukulawula ukutya kwakho okanye ukuzilolonga kangangoko ufuna. Yinto eqhelekileyo leyo.
Musa ukuyeka kuba ucinga ukuba, "Andinakukwenza oku." Qala ukusebenza kwisicwangciso sakho kwakhona ngosuku olulandelayo. Eyona nto ibalulekileyo kukuhlala uqhubeka. Ukuba uneengxaki, kungcono ukuthetha
nogqirha wakho wosapho kwaye, ukuba kuyimfuneko, ucele ingcebiso kwingcali yokutya.
Umyalezo Wokuya Ekhaya
- Endaweni yokunciphisa umzimba ngokukhawuleza, ukunciphisa umzimba nge-0.5 - 1 kg ngeveki kukhuselekile kwaye kuyaqhubeka.
- Ukunciphisa umzimba akulokutya okwethutyana elifutshane, kukutshintsha indlela ophila ngayo ixesha elide.
- Nciphisa iswekile nokutya okucutshungulweyo kwaye utye ukutya okunesondlo okuneproteni, ifayibha kunye namafutha asempilweni.
- Kubaluleke kakhulu ukuzilolonga yonke imihla, ukulala ngokwaneleyo, nokulawula uxinzelelo.
- Funa inkxaso kusapho nakubahlobo kolu hambo. Thetha nogqirha wakho ukuba kukho naziphi na izinto ezikuxhalabisayo.
Ukunciphisa umzimba, iindlela zokunciphisa umzimba, ubunzima obusempilweni, ukunciphisa umzimba i-sinhala, i-diyata, i-parhez wima, ukutya okunempilo
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