Ngaba uzama ukunciphisa umzimba? Emva koko mhlawumbi unika ingqalelo eninzi kwinto oyityayo kunye nokuba ubeka malini epleyitini yakho. Yinto entle leyo. Kodwa, ndingabuza umbuzo? Ngaba ucinga ngento oyibeka eglasini yakho? Abantu abaninzi, nangona belawula ukutya kwabo, abacingi kakhulu ngento abayiselayo. Kulapho ke kwenzeka khona impazamo enkulu. Ukuba usela isiselo esineswekile eninzi kunye neekhalori kunye nesidlo esinempilo, yonke imizamo yakho yokunciphisa umzimba inokuphela.
Utshaba oluyingozi lwe "Empty Calories"
Ngamafutshane, i-soda, iziselo zeziqhamo ezipakishiweyo, iziselo zamandla, kunye neziselo zemidlalo zigcwele iswekile kunye neekhalori, kodwa aziboneleli ngesondlo esifunekayo emzimbeni. Ezi sizibiza ngokuba "ziikhalori ezingenanto." Cinga ngokufaka amanzi emotweni yakho endaweni yeoyile. Itanki yemoto iyazalisa, kodwa injini ayifumani mandla. Kunjalo nangezi ziselo. Nangona zikwenza uzive ugcwele, azincedi nganto emzimbeni wakho, kwaye okugqibela ngokwenza oko kukufaka ubunzima obungeyomfuneko.
Ukuqhubeka usela olu hlobo lweziselo akuyi kukwenza utyebe kuphela, kodwa kuya kwandisa nomngcipheko wakho wezifo ezininzi ezinzulu.
- Uhlobo lwesibini lwesifo seswekile
- Isifo sentliziyo
- Isifo sesibindi esinamafutha esinganxilisiyo (i-NAFLD)
- Ezinye iimeko zempilo ezinzulu
Khumbula, ezinye iziselo ziyingozi ngakumbi kunezinye xa uzama ukunciphisa umzimba. Ngoko makhe sijonge ukuba zeziphi iziselo ekufuneka uziphephe.
Ukuba uzama ukunciphisa umzimba, hlala kude nezi ziselo!
Xa kufikwa kwiziselo ezineswekile, azizizo zonke ezidalwe zilingana. Ezinye zineekhalori eziphezulu kakhulu kunye namafutha. Nazi ezinye zezona zinto zibangela oku.
| Uhlobo lwesiselo | Kutheni kuyingozi? |
|---|---|
| IiMilkshake | Ezi ziibhombu zamafutha neekhalori. I-milkshake eqhelekileyo yetshokolethi ingaba neekhalori ezifikelela kwi-570, iigram ezingama-22 zamafutha, kunye neegram ezingama-66 zeswekile. Oko kumalunga nesithathu seekhalori ozityayo ngemini kwiglasi enye nje! Okuyingozi nangakumbi zii-"freakshakes" ezidumileyo. Xa zigqunywe ngeebhisikithi, iziqwenga zekhekhe, kunye neebhari zetshokolethi, zinokuzalisa ngokulula ukutya kwakho kwekhalori nge-1,000 yeekhalori. |
| Isoda kunye neziselo ezine-carbonated | Akukho nto imangalisayo ngezi zinto. Isoda eqhelekileyo ineekhalori ezili-150 kunye neetisipuni ezisi-7 (iigram ezingama-35) zeswekile. Ngokweengcebiso zeWorld Health Organisation, akufanelekanga ukuba indoda itye ngaphezu kweegram ezingama-36 zeswekile ngosuku kwaye umfazi atye iigram ezingama-25. Kwaye khangela, ibhotile enye yesoda yanele ukudlula loo mda, akunjalo? Nokuba usela ibhotile enye eyongezelelweyo yesoda ngosuku kunokongeza ubunzima obukhulu ekuhambeni konyaka. |
| Iziselo zemidlalo kunye namandla | Ezi zenzelwe ukuthatha indawo yeetyuwa ezifana nesodium kunye nepotassium ezilahleka ngenxa yokubila ngexesha lokuzilolonga kakhulu (umz., ukubaleka iyure enye, iimarathon). Ukuba awuzibhokoxi, ukuzisela nje ezi zinto kuya kongeza iswekile kunye neekhalori ezingafunekiyo emzimbeni wakho. Umxholo weswekile kwezi zinto unokuba ngaphezulu kunesoda. Ukongeza kwiswekile, iziselo ezinika amandla ziqulethe i-caffeine eninzi, enokuba yingozi kwimpilo yakho. |
Kulungile, ngoko ke sifanele sisele ntoni? (Iindlela ezilungileyo)
Sithethe ngezinto ezimbi. Ngoku makhe sijonge ezona ndlela zilungileyo nezisempilweni onokuzisela ukuba uzama ukunciphisa umzimba.
Ukhetho olufanelekileyo: amanzi!
Ewe, amanzi anamandla! . Amanzi awanazo iikhalori. Akwathintela ukuphelelwa ngamanzi emzimbeni, akhanyise ulusu, kwaye abalulekile ekusebenzeni komzimba. Ukuba ukruqukile kukusela amanzi alula, ungongeza isilayi selayimu, iqhekeza lekhukhamba, okanye amagqabi eminti kuwo ukuze abe mnandi ngakumbi.
Ezinye iindlela ezilungileyo
- Iti engenaswekile: Kulungile kakhulu ukusela iti eluhlaza, iti emnyama, kunye ne-belimal yethu yasekuhlaleni, i-ranawara, kunye ne-iramusu ngaphandle kweswekile. Ezi zikwanazo nee-antioxidants.
- Ikofu engenaswekile: Ikofu inokukhawulezisa imetabolism yomzimba. Nangona kunjalo, ukuba wongeza iswekile eninzi kunye nekhrimu kuyo, akuyi kunceda.
- Ijusi yemifuno emitsha: Ijusi ezenziwe ekhaya (ezingenaswekile eyongeziweyo) ezenziwe ngemifuno efana neminqathe, iibhithi, kunye neekhukhamba ziluncedo kakhulu.
- Ubisi oluneswekile encinci: Iglasi yobisi olunamafutha aphantsi yindlela entle yokufumana iproteni kunye necalcium.
Indlela yokukhetha ngobulumko: Funda ilebheli
Xa usiya evenkileni uyokuthatha isiselo, hlala ufunda ilebheli engasemva. Oku kuyanceda kakhulu kwimpilo yakho.
- Iikhalori: Jonga ukuba zingaphi iikhalori ezikwisabelo esinye sesiselo.
- Iishukela: Jonga icandelo elithi 'iishukela' ukuze ubone ukuba zingakanani iigram eziqulathwe kuyo. Iigram ezi-4 zimalunga netispuni yeswekile. Ngale ndlela unokufumana umbono wokuba ingakanani iswekile ekuyo.
- Ubungakanani bokuPhakelwa: Oku kubaluleke kakhulu. Ngamanye amaxesha ibhotile enkulu ingaba nee-servings ezimbini okanye ezintathu. Inani leekhalori kwileyibhile likwi-serving nganye. Ukuba usela ibhotile yonke, elo nani leekhalori liya kwanda ngee-servings ezimbini ukuya kwezi-3!
Khumbula, 'Akukho shukela wongeziweyo' akuthethi ukuba 'Akukho shukela'. Iijusi zeziqhamo zineswekile ngokwendalo. Ke ngoko, kungcono ukutya iziqhamo ezintsha ekhaya kuneejusi zeziqhamo ezipakishwe evenkileni.
Ndiyathemba ukuba olu lwazi luza kukunceda kuhambo lwakho lokunciphisa umzimba. Nangona oku kungabonakala ngathi lutshintsho oluncinci, kunokuba nefuthe elikhulu kwimpilo yakho nakubunzima bakho. Ukuba unesifo seswekile okanye ezinye iingxaki malunga nokulawula ubunzima, kungcono ukubona ugqirha wosapho lwakho (ugqirha) ukuze akunike ingcebiso.
Umyalezo Wokuya Ekhaya
- Ukunciphisa umzimba kuthetha ukuqaphela into oyityayo kunye nento oyiselayo.
- Isoda, iziselo ezineswekile, kunye neziselo ezinika amandla zizinto "ezingenazo iikhalori" ezingenasondlo.
- Ngaphambi kokuba uthenge nasiphi na isiselo, funda ilebheli uze uqaphele ukuba iswekile kunye neekhalori zingakanani.
- Amanzi acocekileyo sesona siselo silungileyo emzimbeni ukuthintela ukuphelelwa ngamanzi emzimbeni kunye nokulawula ubunzima bomzimba.
- Nxibelelana nogqirha wakho ukuze ufumane ukuba zeziphi ukutya neziselo ezikulungeleyo ngokwemeko yakho yempilo.
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