Ngaba ufuna indlela yokunciphisa umzimba ngokukhawuleza? Ngoko kusenokwenzeka ukuba ukhe weva ngale ndlela ibizwa ngokuba yi "Military Diet" kwimidiya yoluntu okanye kumhlobo. Ithi unganciphisa iikhilogram ezili-10 (malunga ne-4.5 kg) ngexesha elifutshane, njengeveki. Oku kunomtsalane kakhulu. Kodwa, zilungile kangakanani iziphumo ezikhawulezayo kangaka emizimbeni yethu? Namhlanje, masithethe ngenyaniso malunga noku kutya kwasemkhosini.
Yintoni le Ndlela Yokutya Yomkhosi?
Okokuqala, nangona oku kubizwa ngokuba kukutya "kwasemkhosini", akunanto yakwenza nokutya kwasemkhosini okanye kwasemkhosini. Yindlela nje yokuthengisa.
Ngamafutshane, esi sisicwangciso sokutya esingqongqo kakhulu esilawulwa ziikhalori, esithatha ixesha elifutshane. Indlela kukwahlula iintsuku ezisi-7 zeveki zibe ziinxalenye ezimbini:
- "Ngemihla" (Usuku 3): Ngezi ntsuku zintathu, iintlobo kunye nobungakanani bokutya onokukutya kulawulwa ngokungqongqo. Ubungakanani beekhalori ozityayo ngosuku buphantsi kakhulu, phakathi kwe-1,100 kunye ne-1,400.
- Iintsuku "zokungasebenzi" (iintsuku ezi-4): Unikwa inkululeko ethile kwiintsuku ezine ezizayo. Nangona kunjalo, kwanangaloo mihla, uyacetyiswa ukuba ungatyi ngaphezu kweekhalori ezili-1,500 ngosuku.
Cinga ukuba umntu omdala oqhelekileyo udinga malunga neekhalori ezili-1,600-3,000 ngosuku (kuxhomekeke kubudala kunye nenqanaba lomsebenzi). Ngoko ke ungacinga ukuba umzimba wakho ufumana amandla amancinci kangakanani kolu hlobo lokutya. Ukuba nokutya okunekhalori eziphantsi kangaka ixesha elide kangaka akulunganga emzimbeni wakho konke konke.
Injani isicwangciso sokutya kule ndlela yokutya?
Eyona ngxaki inkulu ngale ndlela yokutya kukuba ingqongqo kangakanani. Awunankululeko yokukhetha into ofuna ukuyitya. Sele begqibile ukuba ufuna ukutya ntoni kwisidlo sakusasa, sasemini, nesangokuhlwa, kunye nokuba ufuna ukutya okungakanani. Akukho zidlo zincinci ezahlukeneyo onokuzitya phakathi kwazo.
Nangona ezinye zokutya okukulolu hlobo lokutya (umz. amaqanda, ibroccoli) zinokubonakala ziphilile, ezinye (umz. iihot dog, iisaltine crackers) azilunganga kangako.
Nalu uluhlu lokutya abakunikayo:
- Ikofu okanye iti (ngaphandle kweswekile okanye ubisi)
- I-grapefruit
- Ibhanana, iapile
- Isonka sengqolowa epheleleyo
- Ipeanut butter
- Amaqanda
- Intlanzi yeTuna (efakwe ebhotileni)
- Izinja ezishushu
- Itshizi yeCheddar
- I-ayisikhrim yeVanilla
Kulungile, ngoku masibone ukuba ukutya okuqhelekileyo kolu hlobo lokutya kujongeka njani.
| Isidlo | Uluhlu lokutya okumiselweyo |
|---|---|
| Umzekelo, isidlo sakusasa sosuku olunye |
|
| Umzekelo, isidlo sangokuhlwa sosuku olunye |
Izinto ezingaqhelekanga ezithatha indawo
Olu hlobo lokutya luvumela abantu abane-allergies ezithile zokutya ukuba basebenzise izinto ezithatha indawo yazo. Kodwa ezo zinto zithatha indawo yazo ziyamangalisa kakhulu. Umzekelo, bathi ukuba awukwazi ukutya i-grapefruit, ungasela ithisipuni enye enesiqingatha ye-baking soda kwiglasi yamanzi endaweni yoko. Isizathu kukuba i-baking soda inefuthe elifanayo kwi-pH yomzimba njenge-grapefruit. Sifanele sicinge kabini ngezinto ezinje ezingenasiseko sesayensi.
Ziziphi iingenelo kunye neengxaki zale ndlela?
Naluphi na uhlobo lokutya lunezibonelelo kunye neengxaki zalo. Olu alunamahluko.
Ewe, ungabona ukwehla kobunzima okwethutyana. Kodwa umbuzo ngulo, ngaba ngamafutha onawo emzimbeni wakho kuphela alahlekayo?
| Iingcali | Iingxaki |
|---|---|
| Iziphumo ezikhawulezayo: Ngenxa yokutya iikhalori eziphantsi kakhulu, ukwehla kobunzima kwenzeka ngexesha elifutshane. Oku kudla ngokuba kukwehla kobunzima bamanzi kunye nobunzima bemisipha. | Ukunqongophala kwezondlo: Olu cwangciso lokutya aluniki umzimba iivithamini ezibalulekileyo, iiminerali kunye nefayibha. |
| Ubulula: Akukho mfuneko yokupheka nantoni na emnandi. Kukho ukutya okulula okunokuthengwa evenkileni. | Kunzima ukuyigcina: Awunakwenza ukutya okunemithetho engqongqo kangaka ixesha elide. Udiniwe kakhulu kwaye ulambile. |
| Ayibizi kakhulu: Akukho zitya zibizayo kolu luhlu. | Ukulahlekelwa yimisipha: Kwindlela yokutya efana nale, umzimba ulahlekelwa yimisipha exabisekileyo endaweni yokutshisa amafutha. |
| Ukucothisa izinga lakho lokugaya ukutya: Umzimba wakho ucinga ukuba uphelelwa kukutya. Ngoko ke, ukuze wonge amandla, ucothisa izinga lakho lokugaya ukutya. Oku kuthetha ukuba utshisa amandla amancinci nangona uhleli nje uthule. | |
| Ukwanda Kobunzima: Xa uqala ukutya ngendlela eqhelekileyo emva kokuyeka ukutya, unokwanda ubunzima ngokukhawuleza kunangaphambili ngenxa yesantya sakho semetabolism esiphantsi. | |
| Imikhwa yokutya engafanelekanga: Oku kunokubangela ukuba ube nembono engalunganga ngokutya, ukungakwazi ukulawula ukutya kwakho, kunye nesilingo sokutya kakhulu. |
Ngokwembono kagqirha, ngaba oku kuyingozi ngokwenene?
Iingcali zezondlo kunye noogqirha bayayigxeka kakhulu indlela yokutya ethandwayo efana nale. Kukho izizathu ezahlukeneyo.
Into yokuqala luhlobo lobunzima obuya kunciphisa . Nangona olu hlobo lokudla lunokukunceda unciphise umzimba ngokukhawuleza, luya kubangela ukuba unciphise ubunzima bezihlunu kunye namanzi abalulekileyo. Asikuko ukutyeba ofuna ukukunciphisa. Izihlunu zibalulekile kumandla omzimba wethu kunye nemetabolism. Izihlunu ziyancipha ngokwendalo njengoko sikhula. Oku kubizwa ngokuba yi-'Sarcopenia'. Le nkqubo inokukhawuleziswa kukutya okunje.
Ingongoma yesibini yimingcipheko kwimpilo . Ukutya okucutshungulwayo okufana nee-hot dog kunye nee-crackers kolu hlobo lokutya akulunganga kwizifo ezifana nesifo sentliziyo. Olu hlobo lokutya alufanelekanga kwaphela kumntu onesifo seswekile.
Eyona ndlela ilungileyo nekhuselekileyo yokutshisa amafutha kukunciphisa umzimba kancinci nangokuthe chu, malunga neekhilogram ezili-1-2 (0.5-1 kg) ngeveki.
Ekugqibeleni, olu hlobo lokutya alukufundisi nto. Alukufundisi indlela yokutya ngendlela enempilo okanye ukutshintsha indlela ophila ngayo. Luhlobo nje lwebhanti okwethutyana.
Ngoko ke unciphisa njani ubunzima ngokufanelekileyo?
Eyona nto ingcono onokuyenza kukuyeka ukufuna iindlela zokulungisa iingxaki ngokukhawuleza uze uphile ubomi obusempilweni obunokugcinwa ixesha elide.
1. Yitya ukutya okunesondlo: Yitya ukutya okuquka imifuno, iziqhamo, ukutya okuziinkozo, iiproteni ezingenamafutha (intlanzi, inkukhu, iilentili), kunye namafutha asempilweni (iavokhado, amantongomane).
2. Sela amanzi aneleyo: Sela amanzi amaninzi imini yonke. Ziphephe iziselo ezineswekile.
3. Zilolonge rhoqo: Zilolonge rhoqo, njengokuhamba ngeenyawo okanye ngebhayisekile, ubuncinane imizuzu engama-30 ngosuku.
4. Thetha nogqirha wakho: Le yeyona nto ibalulekileyo. Ngaphambi kokuba uqale naluphi na ucwangciso lokunciphisa umzimba, thetha nogqirha wakho wosapho . Uza kukuchazela ukuba yeyiphi indlela ekhuselekileyo nefanelekileyo yomzimba wakho kunye nempilo yakho.
Umyalezo Wokuya Ekhaya
- Ukutya kwasemkhosini sisicwangciso sokutya sexesha elifutshane, esingqongqo, nesineekhalori eziphantsi kakhulu esingenanto yakwenza nomkhosi.
- Nangona ukutya okunje kunokukhokelela ekwehleni komzimba ngokukhawuleza, ubunzima obuncitshiswayo bubalulekile kwizihlunu namanzi, kungekhona amafutha.
- Oku kunokukhokelela kwimiphumo emibi efana nokunqongophala kwesondlo, ukwehla kwesantya semetabolism, kunye nokubuyela kobunzima emva kokuyeka ukutya.
- Ngenxa yokuba iqulethe ukutya okucutshungulwayo, ayifanelekanga kubantu abaneengxaki ezifana nesifo seswekile okanye isifo sentliziyo.
- Endaweni yokulungisa izinto ngokukhawuleza, kusempilweni ukulandela ukutya okunesondlo, umthambo, kunye nesicwangciso sexesha elide esilungiselelwe ngokweengcebiso zikagqirha wakho.
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