⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
1. Khetha iingqolowa ezipheleleyo
Olu lolona tshintsho lubalulekileyo. Yenza umkhwa wokongeza "iinkozo ezipheleleyo" ekutyeni kwakho. Ngamafutshane, khetha iinkozo ezipheleleyo ezingasuswanga kwimeko yazo yendalo, njengerayisi emhlophe okanye irayisi emdaka. Endaweni yerayisi emhlophe, khetha izonka ezipheleleyo, njengesonka sengqolowa epheleleyo kunye nezonka ezipheleleyo . Ii-oat kunye nerhasi nazo zizinto ezimbini ezilungileyo eziwela kolu didi. Zinefayibha eninzi. Ke ngoko, xa uzitya ezi, amanqanaba eswekile egazini lakho akayi kunyuka ngoko nangoko.Ukuba awunaxesha lininzi, iivenkile ezinkulu ngamanye amaxesha zithengisa iipakethi zerayisi emdaka ephekiweyo onokuthi uzifake kwi-microwave uze uzifake ngokukhawuleza ekutyeni kwakho.
2. Zalisa isisu sakho ngokutya okunefayibha eninzi.
Zama ukongeza ubuncinane iigram ezisi-8 zefayibha kwisidlo sakho esiphambili. Oku kubaluleke kakhulu xa usitya ukutya okuneekhabhohayidreyithi ezininzi. Ifayibha ifana nesiponji. Inciphisa ukufunxwa kweswekile, ikugcine uzive ugcwele ixesha elide, kwaye ikwalungile kakhulu kwimpilo yentliziyo. Kufuneka sikhumbule nokuba abantu abanesifo seswekile basengozini enkulu yesifo sentliziyo. Ngoko ke zeziphi ezi zinto zokutya zityebileyo kwifayibha?| Uhlobo lokutya | Imizekelo |
|---|---|
| Iilentile kunye namantongomane | Iilentile, iitships, ii-peas, iimbotyi eziluhlaza, iisoya |
| Iinkozo | Iioat, irhasi, irayisi emdaka |
| Isiqhamo | Iiapile, iipere, amaqunube, iiorenji, igrapefruit, iguava |
| Imifuno | Iitapile ezimnandi, iBrussels sprouts, ibroccoli, iminqathe, iibeet, ikhaphetshu, ispinatshi |
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Check Availability →3. Nciphisa iicarbohydrates kwaye wongeze iioyile ezilungileyo.
Nangona wonke umntu esoyika igama elithi "ioyile," kukwakho neeoyile "ezilungileyo" ezilungileyo emzimbeni wakho. Ezi zibizwa ngokuba "ngamafutha angenawo umgubo." Ezi zinokunceda ekulawuleni amanqanaba eswekile egazini lakho. Imizekelo emihle ziiavokhado , iicashews, iipeanuts, ioyile yomnquma, kunye neoyile yecanola . Kodwa khumbula, ezi ziphezulu kwiikhalori. Ngoko ke kubalulekile ukutya ngokulinganisela . Yongeza isilayi seavokhado okanye isandla seecashews kwisaladi yakho. Kungcono ukusebenzisa ioyile yomnquma okanye ioyile yecanola endaweni yeoyile yekhokhonathi ekuphekeni.4. Khetha ukutya okunganyusi amanqanaba akho eswekile.
Kukho ukutya okungabangela ukunyuka ngequbuliso kweswekile egazini. Ngokufaka ezi kwisitya sakho, unokunceda ukulinganisela impembelelo kumanqanaba eswekile egazini anokuba nayo iicarbohydrates (ezifana nerayisi) kwiswekile yakho yegazi. Ukhetho olufanelekileyo luquka:- Inyama engenamafutha
- Inkukhu engenalusu
- Intlanzi
- Iponyoponyo
- Iintlobo zelettuce
- Amaqanda
- Itshizi (ukunambitha)
5. Nciphisa Amafutha Agcweleyo
Nciphisa ukusetyenziswa kwamafutha agcweleyo angenampilo, oko kukuthi, amafutha ezilwanyana, kangangoko kunokwenzeka. Umzekelo, kubaluleke kakhulu ukwenza umhluzi ngamanzi endaweni yobisi lwekhokhonathi olucoliweyo, ususe iindawo ezinamafutha enyama uze uyipheke, kwaye unciphise ukusetyenziswa kwebhotolo kunye ne-ghee. Endaweni yoko, gxila kwiiproteni ezisekelwe kwizityalo . Yongeza izinto ezifana neelentile, iitshizi, iimbotyi eziluhlaza, kunye nesoya ekutyeni kwakho rhoqo.6. Funda inkcazo ekwipakethi (Jonga ilebheli)
Ziqhelise ukufunda ilebheli yokutya okupakishiweyo okuthenga evenkileni.Iinkcukacha malunga neekhalori, iicarbohydrate, ifayibha, kunye namafutha zidwelisiwe. Eyona nto ibalulekileyo kukujonga "ubungakanani bokukhonza" kwileyibhile, okuthetha "ubungakanani obufanelekileyo kumntu omnye." Ngamanye amaxesha, amanani abonisa inani leekhalori kwisabelo, hayi inani leekhalori kwiphakheji ngokwayo. Ukwazi olu lwazi kunokuba luncedo olukhulu ekulawuleni iswekile yakho egazini.7. Yenza ioyile yemifuno ibe ngumhlobo wakho
Njengoko kukhankanyiwe apha ngasentla, yenza ioyile ye-canola kunye neoyile yomnquma zibe zezona oyile zakho ziphambili zokupheka. Zombini ziphezulu kumafutha anempilo angaxutywanga. Ioyile ye-canola ngokukodwa iphezulu kwi- omega-3 fatty acids enempilo entliziyweni.8. Yenza ukutya isaladi kube lula
Ukuba uziva "uvila kakhulu ukwenza isaladi", nantsi indlela elula. Sika izinto ezifana nespinatshi, ilettuce, ikhukhamba, kunye netamatato, uzifake kwisitya esingangeni moya, uze uzigcine efrijini. Kodwa ngaphandle kokongeza i-dressing (isosi) . Emva koko ungasebenzisa lo mxube wesaladi iintsuku ezininzi. Imizuzu embalwa ngaphambi kokutya, thatha umlinganiselo ofunekayo, wongeze ijusi yelamuni encinci, umgubo wepepile omncinci, kunye nethontsi leoyile yomnquma, uze udibanise.9. Isaladi yeziqhamo zedizethi
Ukuba unqwenela into emnandi emva kokutya, yenza isaladi yeziqhamo entle endaweni yedizethi eneswekile. Sika iziqhamo ezimbalwa ezinemibala ozikhethileyo uze wongeze ijusi yelamuni encinci kuyo. I-vitamin C ekwijusi yelamuni iya kunceda ukuthintela isiqhamo ukuba singabi mdaka kwaye iphucule incasa yaso.10. Cinga kabini ngento oyiselayo.
Siyalumkela into esiyityayo, kodwa siyalibala ngento esiyiselayo. Iziselo ezineswekile, iziselo zeziqhamo ezipakishiweyo, kunye notywala ziqulethe iswekile eninzi efihliweyo kunye neekhalori. Ezi zizinto ezithintela kakhulu ukulawula amanqanaba eswekile egazini lakho.Isiselo esilungileyo ngamanzi acocekileyo. Ukuba awuyithandi loo nto, zama ukusela into efana namanzi aneswekile , iti engenaswekile, ikofu , iBelimal, okanye iRanawara.Yongeza le mikhwa ebomini bakho kancinci kancinci. Kunzima ukutshintsha yonke into ngaxeshanye. Kodwa ngomzamo omncinci, oku kuya kuba yinxalenye yendlela yakho yokuphila. Ukuba unamathandabuzo ngayo nantoni na, soloko ubuza ugqirha wakho ukuba akunike ingcebiso.
Umyalezo Wokuya Ekhaya
- Ukuze uphile ubomi obusempilweni xa unesifo seswekile , kubalulekile ukuba ulumke xa ukhetha ukutya.
- Endaweni yokutya okucoliweyo okufana nerayisi emhlophe nesonka esimhlophe, khetha iinkozo ezipheleleyo ezifana nerayisi emdaka enebran kunye nesonka se-wholemeal .
- Faka ukutya okunefayibha eninzi njengemifuno, iziqhamo , kunye namandongomane ekutyeni kwakho rhoqo. Kunceda ekulawuleni iswekile egazini kunye nempilo yentliziyo.
- Nciphisa amafutha agcweleyo kwaye utye amafutha angagcwaliyo anjengeavokhado, iicashews, kunye neoyile yomnquma.
- Ziphephe ngokupheleleyo iziselo ezineswekile kunye notywala. Endaweni yoko, khetha iziselo ezifana namanzi kunye neti engenaswekile.
- Ukuba uneengxaki malunga nokutya kwakho, ungaze ungathandabuzi ukuxoxa nogqirha wakho ngaloo nto.
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