Ngaba nawe ungumntu obala iikhalori kwizinto ozityayo neziselayo ukuze wehlise umzimba? Le yindlela ethandwayo kakhulu phakathi kwabo bazama ukunciphisa umzimba. Kodwa kukho into ebalulekileyo ekufuneka siyazi. Kunzima kancinci ukufumana iziphumo eziphumelelayo ekuhambeni kwexesha ngokubala iikhalori zodwa. Kwakhona, ukuba awulumkanga, kukho ithuba elikhulu lokuba umzimba awuyi kufumana izondlo ezaneleyo, oko kukuthi, ukunqongophala kwezondlo. Ngenxa yezi zizathu, uninzi lweengcali zezondlo aluyicebisi kakhulu le nto. Nangona kunjalo, ekubeni ithandwa kangaka, abantu abaninzi bacela iingcebiso ngayo. Ngoko ke, masithethe namhlanje, indlela yokwenza le ndlela yokubala iikhalori ngempumelelo ngelixa ufumana izondlo ezifanelekileyo emzimbeni.
Ngaphambi kokuba unciphise iikhalori, yazi kakuhle ukuba zingaphi iikhalori ozityayo ngoku.
Eyona mpazamo inkulu abantu abaninzi abayenzayo kukuqala ngequbuliso ukunciphisa ukutya kwabo kunye nokunciphisa iikhalori. Ngaphambi kokuba wenze oko, kubalulekile ukwazi ukuba zingaphi iikhalori ozityayo ngosuku . Cinga ngako, kunzima kangakanani ukubala iikhalori ngokukhumbula oko ukutyileyo kwiveki ephelileyo kunye noko ukutyileyo kusasa? Akunakwenzeka ukwenza oko ngokuchanekileyo.
Usenokucinga ukuba utya iikhalori ezininzi kakhulu, kodwa sele usondele kusukelo lwakho lweekhalori zokunciphisa umzimba. Eyona ndlela ilungileyo yokufumanisa ngokuqinisekileyo kukulandelela iikhalori kuyo yonke into oyityayo, ngelixa ugcina imikhwa yakho yokutya eqhelekileyo.
“Ndicebisa ukuba uqale ufumane ukutya okunekhalori ezifunekayo uze uqale ukwenza utshintsho kwindlela otya ngayo,” utshilo uMegan Salaman, ingcali yezempilo kwiSibhedlele iMassachusetts General. “Ndibabonile abantu, xa beqala ukwenza oku, beqonda ukuba ukutya kwabo ngokwenene kudla iikhalori ezimbalwa kakhulu kunokuba bebecinga.”
Kungumbono olungileyo ukulandelela ukutya kwakho kangangeeveki ezimbini , kuba elo xesha ligubungela zombini iintsuku zeveki kunye neempelaveki. Oku kuthetha ukuba unokufumana umbono olungileyo wento oyityayo phakathi kweeveki kunye nento oyityayo xa uphuma uye ekhefini. Ungasebenzisa usetyenziso lokulandelela iikhalori kwifowuni yakho ukuze wenze oku.
Iinjongo zakho kufuneka zibe zezifikelelekayo!
Enye ingxaki enkulu phakathi kwabantu abazama ukunciphisa umzimba ngokubala iikhalori kukuba bazibekela usukelo olungenakwenzeka olungenakukwazi ukumelana nemizimba yabo. Oku kuyinyani ngakumbi ngenxa yoko bakubona kwi-intanethi nakwimidiya yoluntu. Okusebenzayo kumhlobo wakho kusenokungasebenzi kuwe. Umzimba womntu wonke, indlela yakhe yokuphila, umthambo, kunye nemetabolism zahlukile.
Khawucinge nje, ubona umntu kwi-Instagram oye wehla umzimba ngokutya iikhalori ezili-1200 kuphela ngosuku. Bekuya kwenzeka ntoni ukuba ubuzama ukwenza okufanayo? Mhlawumbi elo nani leekhalori belinganeli emzimbeni wakho konke konke. Emva koko kwenzeka, uzive udiniwe rhoqo, ucaphuka, kwaye uphuhlise ukungondleki kakuhle. Ekugqibeleni, xa ungakwazi ukugcina loo njongo, uyayeka. Emva koko uzive kakubi ngawe, uthi, "Andinakukwazi nokwenza oku."
“Akukho ndlela yokunika wonke umntu inani elifanayo leekhalori, xa ucinga ngeemfuno kunye neendlela zokuphila ezahlukeneyo zomntu ngamnye,” utshilo uShana Spence, umbhali wencwadi ethi Live Nourished. “Ngamanye amaxesha inani leekhalori ozibona kwi-intanethi liphantsi kakhulu kangangokuba akunakwenzeka ukuba liqhubeke.”
Nangona ii-calculator zeekhalori ezikwi-intanethi kunye nee-apps zinokukunika ingcamango ecacileyo, eyona ndlela ilungileyo nekhuselekileyo yokwazi ukuba zingaphi iikhalori ozifunayo kukubonisana nogqirha wakho. Angacebisa ukutya iikhalori ezifanelekileyo kuwe ngokusekelwe kwimpilo yakho, ubudala, ubude, ubunzima, kunye nenqanaba lomsebenzi. Ukuba kuyimfuneko, angakuthumela kwingcali yokutya efanelekileyo. Kunye, ningaxoxa ngeendlela zenu zokutya kunye nendlela eniphila ngayo kwaye nize nesicwangciso esifanelekileyo eninokunamathela kuso ngokulula.
Ziphephe ezi mpazamo xa ubala iikhalori!
Ukuze le ndlela iphumelele, kufuneka uqaphele ezinye zeempazamo esizenzayo. Jonga itheyibhile engezantsi.
| Impazamo Eqhelekileyo | Indlela Echanekileyo |
|---|---|
| Ngequbuliso yehlisa ukutya kwakho uze uqale ukunciphisa iikhalori. | Okokuqala, linganisa umyinge weekhalori ozityayo (isiseko) kangangeeveki ezi-1-2. |
| Ukujonga ukutya okune calories eziphantsi kakhulu (umz. 1200 ngosuku) njengoko kubonakala kwimidiya yoluntu. | Misela usukelo olufikelelekayo oluhambelana nomzimba wakho nendlela ophila ngayo ngokusekelwe kwiingcebiso zonyango. |
| Ukucinga kuphela ngenani leekhalori uze ulibale ngesondlo esikukutya. | Yitya ukutya okunesondlo okunezondlo zonke, ezinje ngeproteni, iivithamini kunye neeminerali, ngaphakathi komgomo wakho weekhalori. |
| Ukuthembela kuphela kwiibalo ezifumaneka kwiikhalkhuleyitha ezikwi-intanethi. | Soloko ucela ingcebiso yobungcali kugqirha okanye kwingcali yokutya. |
Isondlo sibaluleke ngaphezu kweekhalori!
Ekugqibeleni, iikhalori ziyinxalenye nje yebali. Nokuba utya iikhalori ezimbalwa, ukuba awufumani izondlo ezifunwa ngumzimba wakho kwezo zidlo, aziyi kukunceda nganto. Umzekelo, kukho umahluko omkhulu phakathi kokutya iqhekeza lekhekhe letshokolethi elineekhalori ezingama-500 kunye nokutya ukutya okunesondlo esineekhalori ezingama-500 kunye nemifuno, iziqhamo kunye namaqanda.
Ngoko ke, ukuba ubala iikhalori, qiniseka ukuba ufumana zonke iiproteni, iivithamini, iiminerali kunye nefayibha ozifunayo kuloo njongo. Endaweni yeziselo ezineswekile ezingenanto, ukutya okupakishwe kwiipakethe, kunye nokutya okunamafutha, khetha ukutya kwendalo okutyebileyo kwizakhamzimba. Emva koko unokunciphisa umzimba kwaye uhlale usempilweni.
Umyalezo Wokuya Ekhaya
- Ngaphambi kokuba uqale ukubala iikhalori zokunciphisa umzimba, bhala phantsi ukutya kwakho kweekhalori ngelixa usitya njengoko ubuqhele ukwenza kangangeeveki ezimbini ukuze ufumane isiseko sakho.
- Musa ukulandela ukutya okuneekhalori eziphantsi okubonayo kwimidiya yoluntu okuthi "kulungile kuye wonke umntu." Ezo njongo azinakwenzeka kwaye kunzima ukuzigcina kwixesha elide.
- Yenza usukelo lweekhalori ezisempilweni kunye nesicwangciso sokutya esikufaneleyo, kwaye qiniseka ukuba uthetha nogqirha wakho ukuze akunike iingcebiso.
- Musa ukubala iikhalori kuphela, kodwa qwalasela nexabiso lesondlo lokutya okutyayo. Khetha ukutya okunesondlo endaweni yeekhalori ezingenanto.
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