Ingabe uzama ukwehlisa isisindo? Noma ufuna ukwehlisa isisindo? Mhlawumbe ufuna ukugcina isisindo sakho samanje. Ngenxa yanoma yisiphi salezi zizathu, kubaluleke kakhulu ukuqaphela inani lokudla okufanele ukudle ngosuku, okungukuthi, inani lamakhalori umzimba wakho owadingayo. Kufana nokufaka uwoyela emotweni, uma ubeka okuningi kakhulu noma okuncane kakhulu, kokubili kuyizinkinga.
Okokuqala, ayini amakhalori?
Kalula nje, ikhalori iyiyunithi yamandla. Imizimba yethu ithola amandla kukho konke esikudlayo nesikuphuzayo. Lawo mandla alinganiswa ngamakhalori. Inhliziyo yethu iyashaya, siyaphefumula, siyahamba, siyagijima, sicabanga ukuthi zonke lezi zinto zidinga amandla. Sithola lawo mandla kumakhalori ekudleni esikudlayo.
Akuzona zonke izinhlobo zokudla ezinama-calories alinganayo. Isibonelo, ukudla okunamafutha amaningi, ushukela, namafutha kunama-calories amaningi kakhulu. Imifino nezithelo zinama-calories ambalwa kakhulu.
Kungani izidingo zamakhalori zansuku zonke zomuntu wonke zingalingani?
Lona umbuzo abantu abaningi abawubuzayo. Ungase ucabange, "Umngane wami udla kakhulu kodwa akakhuluphi, kodwa mina ngidla kancane kodwa ngisakhulupha." Eqinisweni, inani lamakhalori adingekayo ngosuku liyahlukahluka kuye ngomuntu nomuntu. Lithonywa kakhulu yizici eziningana.
- Ubudala: Uma sisebancane, i-metabolism yomzimba wethu ishesha, ngakho-ke sidinga amakhalori engeziwe. Njengoba siguga, le nqubo iyehla, ngakho inani lamakhalori esiwadingayo liyancipha.
- Ubulili: Ngokuvamile, amadoda adinga amakhalori amaningi kunabesifazane ngoba anemizimba emikhulu kanye nemisipha eminingi.
- Izinga Lomsebenzi: Ukuthi usebenza kangakanani usuku lonke kubaluleke kakhulu. Umuntu ongaphandle, ohamba ngezinyawo, futhi osebenza kanzima uzodinga amakhalori amaningi kunomuntu ohlala phansi futhi osebenza usuku lonke.
Unquma kanjani izinga lomsebenzi wakho?
Ake sihlukanise lokhu kube izingxenye ezintathu. Cabanga ngokuthi uwela kusiphi isigaba.
| Izinga Lomsebenzi | Incazelo elula |
|---|---|
| Ukuhlala phansi | Abantu abangenzi noma yimuphi umsebenzi okhethekile womzimba ngaphandle kwenqubo yabo evamile yansuku zonke. Isibonelo, umuntu osebenza esihlalweni sehhovisi usuku lonke. |
| Kusebenza Ngokumaphakathi | Ngaphezu komsebenzi wabo wansuku zonke, bahlanganyela ekuzivocavoceni okulingana nokuhamba amakhilomitha angu-2.5 kuya kwangu-5 ngosuku. |
| Isebenza kakhulu | Abantu, ngaphezu komsebenzi wabo wansuku zonke, abenza umsebenzi womzimba olingana nokuhamba amakhilomitha angaphezu kwama-5 ngosuku. Isibonelo, abadlali, abalimi. |
Ungawasebenzisa kanjani amakhalori ukulawula isisindo?
Manje njengoba usunombono oqondile ngezinga lomsebenzi wakho, ake sibone ukuthi le ndaba yamakhalori ihlobana kanjani nokulawula isisindo.
Ukugcina Isisindo
Ukuze ulondoloze isisindo sakho samanje, udinga ukulinganisela inani lamakhalori owadlayo ngosuku nenani lamakhalori umzimba wakho owashisayo. Okusho ukuthi, uma udinga amakhalori angu-2,000 ngosuku, kufanele futhi uthole cishe amakhalori angu-2,000 ekudleni okudlayo.
Ukwehlisa Isisindo
Ukuze wehlise isisindo, udinga ukudala ukuntuleka kwamakhalori . Kalula nje, udinga ukudla amakhalori ambalwa kunalawo umzimba wakho owashisa ngosuku. Ngemuva kwalokho, umzimba wakho uqala ukushisa amafutha ukuze uthole amandla asele owadingayo. Lena yindlela onciphisa ngayo isisindo.
Ukuze Uthole Isisindo
Uma umgomo wakho uwukukhuluphala, udinga ukwenza okuphambene nalokho. Okusho ukuthi, yidla amakhalori amaningi kunalawo umzimba wakho owushisa ngosuku. Khona-ke amandla engeziwe azogcinwa emzimbeni wakho futhi uzokhuluphala.
Kodwa khumbula, ukwehlisa noma ukukhulisa isisindo kuyinkimbinkimbi kakhulu kunokubala amakhalori nje. Ufuzo lwakho, ezinye izimo zezokwelapha, kanye nemithi nakho kungakuthinta.
Ingabe imizimba yethu ishisa amakhalori ngisho noma singenzi lutho? (BMR)
Yebo! Lokhu kuyinto abantu abaningi abangayazi. Ngisho noma ulele embhedeni uphumule, umzimba wakho udinga amandla okwenza imisebenzi eyisisekelo. Isibonelo, ukuphefumula, ukushaya inhliziyo yakho, ukulawula izinga lokushisa lomzimba, kanye nokugaya ukudla.
Inani elincane lamakhalori umzimba wakho owashisa ngalezi zenzo eziyisisekelo libizwa ngokuthi i-Basal Metabolic Rate (BMR) yakho . Le BMR ihlanganisa cishe ama-60% amakhalori aphelele owashisa ngosuku. Abantu abanemisipha eminingi bane-BMR ephezulu ngoba kudinga amandla engeziwe ukugcina imisipha.
Ingabe "Ukubala Amakhalori" Kuhle Noma Kubi?
Manje kunemibono eminingi ehlukene mayelana nokubalwa kwamakhalori. Kunezinzuzo kanye nokungalungi.
Yiziphi izinkinga?
- Kudla isikhathi futhi kuyadina: Ukubala amakhalori ekudleni ngakunye kungaba umsebenzi onzima futhi okhathazayo.
- Akulona iqiniso ngaso sonke isikhathi: Ukubalwa kwamakhalori emaphaketheni okudla noma kuma-database aku-inthanethi akulona iqiniso elingu-100%.
- Ukucindezeleka: Ukucabanga njalo ngezinombolo kungabangela ukucindezeleka nokukhathazeka. Kwabanye abantu, lokhu kungaze kube inkinga yokudla.
- Ukweqa ikhwalithi yokudla: Ungase ulingeke ukuba udle ukudla okunomsoco ophansi futhi okuqukethe 'amakhalori angenalutho' angenampilo ngenkathi kusengaphakathi komkhawulo wakho wamakhalori.
Ngakho-ke zikhona izinzuzo?
- Ukwanda kolwazi: Ngokubhala phansi lokho okudlayo, ungathola ukuqonda okungcono ngemikhuba yakho yokudla.
- Kwenza kube lula kudokotela: Uma ukhuluma nodokotela wakho ngokulawula isisindo, idayari yokudla efana nale izomsiza ukuthi akunikeze iseluleko esingcono.
Ngakho-ke, kunokubala wonke amakhalori, kungcono ukugxila kulokho okudlayo, ukuthi kungakanani, kanye nekhwalithi yalokho kudla .
Umlayezo Wokuya Nawe Ekhaya
- Inani lamakhalori owadingayo ngosuku lincike eminyakeni yakho, ubulili, nokuthi usebenza kangakanani, futhi lihlukile kumuntu ngamunye.
- Ukuze ulondoloze isisindo sakho samanje, inani lamakhalori owadlayo kanye nenani lamakhalori owashisayo kumele kube ngokulinganiselayo. Ukuze wehlise isisindo, kufanele udle amakhalori ambalwa kunalawo owashisayo.
- Kubaluleke kakhulu ukucabangela inani lokudla okunomsoco kunokubala amakhalori. Zama ukudla ukudla okunomsoco nokulinganiselayo.
- Qaphela ukuthi ukubala amakhalori akucindezele noma kube yinto ebangela ukucindezeleka.
- Uma unenkinga yokulawula isisindo noma ufuna ukwazi ukuthi ungakanani amakhalori owadingayo,Indlela engcono kakhulu nephephile ukuxhumana nodokotela wakho noma nochwepheshe wezokudla ukuze uthole iseluleko.
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