Uzama kangakanani ukwehlisa isisindo? Abanye abantu bathi ungadli ama-carbohydrate, abanye bathi ungadli amafutha. Imfihlo yesayensi kuphela ngemuva kwakho konke lokhu umqondo 'wokuntuleka kwamakhalori'. Lokhu kungase kuzwakale njengegama lesayensi, kodwa empeleni kulula kakhulu. Namuhla sizokhuluma ngalokhu ngendlela elula ukuthi uyiqonde, njengokuthi ukhuluma nomngane.
Okokuqala, iyini le 'calorie'?
Kalula nje, ikhalori iyiyunithi yokulinganisa amandla ekudleni esikudlayo. Njengoba nje imoto idinga uphethiloli ukuze isebenze, wonke amaseli emzimbeni wethu adinga amandla ukuze asebenze. La mandla avela ekudleni esikudlayo nesikuphuzayo. Uma sidla, imizimba yethu iyawaphula lokho kudla bese ikhipha amandla akuqukethe. La mandla asetshenziselwa ukwenza konke esikwenzayo, njengokuphefumula, ukucabanga, ukuhamba, nokulala.
Kodwa-ke, umzimba awudingi wonke amandla kukho konke ukudla esikudlayo ngokushesha. Umzimba uhlakaniphe kakhulu ngokugcina lawo mandla engeziwe, okungukuthi, amakhalori engeziwe, ukuze uwasebenzise kamuva. Lokhu kuvame ukugcinwa njengamafutha. Uma uya ejimini futhi uzivocavoca, ufunda ukuhlolwa, noma wenza noma yini enye edinga amandla, umzimba usebenzisa lawo mandla agciniwe.
Manje cabanga ngakho, kwenzekani uma udla amakhalori amaningi kunalawo owashisa emini? Lawo makhalori engeziwe agcinwa emzimbeni wakho njengamafutha, okubangela ukuthi ukhuluphale.
Kodwa-ke, olunye uhlangothi lwalokhu nalo luyiqiniso. Uma ushisa amakhalori amaningi kunalawo owadlayo ngosuku, uzokwehlisa isisindo. Lokhu yilokho esikubiza ngokuthi ukuntuleka kwamakhalori .
Uma udala ukuntuleka kwamakhalori ngale ndlela, umzimba wakho uqala ukushisa amafutha agcinwe ngaphambilini ukuze uthole amandla owadingayo. Lena inqubo yokwehlisa isisindo. Eqinisweni, awukwazi ukwehlisa isisindo ngaphandle kokuntuleka kwamakhalori.
Ngakho-ke, kufanele kube kungakanani ukuntuleka kwama-calories ami?
Indlela engcono kakhulu yokwehlisa isisindo ngendlela enempilo ukugcina ukuntuleka kwamakhalori angaba ngu-500 ngosuku. Ngale ndlela, ungalahlekelwa cishe yikhilogremu elilodwa (cishe amakhilogremu angu-0.45) ngesonto.
Kodwa lokhu kubaluleke kakhulu:
- Abesifazane kanye nalabo besifazane abanikezwe ngesikhathi sokuzalwa kufanele badle okungenani amakhalori angu-1200-1500 ngosuku.
- Amadoda kanye nalabo besilisa abanikezwe ukudla ngesikhathi sokuzalwa kufanele badle okungenani amakhalori angu-1500-1800 ngosuku.
Ukunciphisa ukudla kwakho amakhalori amaningi kunalokho kungaba yingozi empilweni yakho. Ngakho-ke, kuphephile ukukhuluma nodokotela wakho ngenani elincane lamakhalori owadingayo ngosuku.
Futhi, khumbula, akuwona wonke umuntu odinga ukuntuleka kwamakhalori. Lokhu kuyadingeka kuphela uma udinga ukwehlisa isisindo ngezizathu zempilo noma ngesinye isizathu. Uma unezinye izimo zezokwelapha (isib. isifo sikashukela, umfutho wegazi ophakeme), qiniseka ukuthi ufuna iseluleko sezokwelapha ngaphambi kokuqala uhlelo lokunciphisa isisindo.
Indlela yokudala ukuntuleka kwama-calories?
Lokhu akunzima njengoba ungase ucabange. Kunezindlela ezintathu.
| Indlela | Incazelo elula |
|---|---|
| 1. Ukulawula ukudla | Ukudla amakhalori ambalwa kunalawo owashisa nsuku zonke. Isibonelo, uma udinga amakhalori angu-2,000 ngosuku, ukudla amakhalori angu-1,500 kuphela kungadala ukuntuleka kwamakhalori angu-500. |
| 2. Ukuzivocavoca | Ukushisa amakhalori engeziwe ngokuzivocavoca ngaphandle kokushintsha inani lamakhalori owadlayo ngosuku. Isibonelo, uma udla amakhalori angu-2,000 bese ushisa amakhalori angu-500 ngokuzivocavoca, usazoba nokuntuleka kwamakhalori angu-500. |
| 3. Ukuhlanganisa zombili izindlela | Lena yindlela ephumelela kakhulu. Ngenkathi ulawula ukudla kwakho, ungavocavoca futhi. Isibonelo, uma unciphisa amakhalori angu-300 ekudleni kwakho bese ushisa amakhalori angu-200 ngokuzivocavoca, ungadala kalula ukuntuleka kwamakhalori angu-500. |
Inani lamakhalori owadingayo lincike ezintweni ezifana nobudala, ubulili, ukuphakama, isisindo, nokuthi uvivinya umzimba kangakanani. Liphinde lincike esilinganisweni sakho sokugaya ukudla , okuyisilinganiso umzimba wakho oshisa ngaso amakhalori ngenkathi uphumule. Ezinye izimo zezokwelapha, njenge-hypothyroidism, zinganciphisa lesi silinganiso.
Kwenzekani uma unciphisa amakhalori amaningi kakhulu?
Abanye abantu bazama ukwehlisa isisindo ngokushesha ngokunciphisa amakhalori amaningi kakhulu. Lokho akuwona umqondo omuhle. Kungabangela imiphumela eminingi emibi.
Kunzima ngomzimba ukubhekana nokuntuleka kwama-calories amaningi ngokuzumayo. Futhi futhi akuhlali isikhathi eside. Ngakho-ke, ukuze wehlise isisindo ngempumelelo, kubalulekile ukugcina ukuntuleka kwama-calories okufanele ongaqhubeka nakho ngaphandle kokukhathazeka ngakho .
Yikuphi ukudla okungcono kakhulu kokuntuleka kwama-calories?
Nazi ezinye izeluleko ezilula ezingakusiza:
- Yeka iziphuzo ezinoshukela: Phuza amanzi esikhundleni sama-soda, iziphuzo zamandla, itiye elimnandi, neziphuzo zezithelo ezithengwa esitolo. Amanzi awanawo ama-calories. Ngisho noma uzizwa ulambile, ungase wome ngempela. Ngakho-ke zama ukuphuza ingilazi yamanzi kuqala.
- Nciphisa ama-carbohydrate alula: Ukudla okune-fiber ephezulu njengelayisi elinsundu, i-oatmeal, okusanhlamvu okuphelele, imifino, nezithelo kukugcina uzizwa usuthi isikhathi eside kunezinto ezifana nesinkwa esimhlophe, ilayisi elimhlophe, kanye ne-pasta evamile.
- Engeza amaprotheni namafutha amahle: Faka izinto ezifana nenhlanzi, inkukhu, amaqanda, amantongomane, ama-chickpeas, kanye nama-lentile ekudleni kwakho.
- Qaphela lapho udla ngaphandle: Gwema ukudla okuningi nokudla okunamafutha.
- Funda amalebula: Qaphela amakhalori nokuqukethwe ushukela okusephaketheni lokudla.
- Pheka ekhaya: Uma upheka ekhaya, ungakwazi ukulawula lokho okufakayo.
Kubaluleke kangakanani ukuvivinya umzimba?
Imiphumela emihle kakhulu ivela ekuhlanganiseni ukudla nokuzivocavoca , kunokuba nje unciphise ukudla. Zama ukuthola okungenani imizuzu engama-30 yokuzilolonga ngosuku, izinsuku eziningi zesonto. Izinto ezifana nokuhamba ngokushesha, ukulima ingadi, ukugibela ibhayisikili, nokubhukuda zinhle.
Futhi, ukwenza ukuqeqeshwa kwamandla okungenani izinsuku ezimbili ngesonto kungasiza ekuqiniseni imisipha nokwandisa ukusha kwama-calories. Kodwa-ke, kubalulekile ukukhuluma nodokotela ngaphambi kokuqala uhlelo olusha lokuzivocavoca, ikakhulukazi uma uneminyaka engaphezu kwengu-50 noma unezinye izimo zezokwelapha.
Umlayezo Wokuya Nawe Ekhaya
- Ukuze wehlise isisindo, udinga ukudala 'ukuntuleka kwamakhalori' ngokushisa amakhalori amaningi kunalawo owadlayo.
- Ukuntuleka okunengqondo kwama-calories angaba ngu-500 ngosuku kuwumgomo omuhle wokunciphisa isisindo okunempilo.
- Ukunciphisa amakhalori amaningi ngesikhathi esisodwa akunampilo futhi kunzima ukuwagcina ephilile.
- Ukuze uthole imiphumela emihle kakhulu, hlanganisa ukuvivinya umzimba njalo nokudla okunempilo okucebile nge-fiber namaprotheni.
- Khuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokunciphisa isisindo, ikakhulukazi uma unezinye izinkinga zempilo.
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