Usuqalile ukubala amakhalori ekudleni kwakho ukuze wehlise isisindo? Njengabantu abaningi, uzizwa sengathi lokhu kunzima kancane nokuthi imiphumela ayisheshi njengoba ucabanga? Kujwayelekile ukuzizwa ngaleyo ndlela. Eqinisweni, ukubala amakhalori akulula njengokumnyama nokumhlophe. Ngakho-ke namuhla, ake sixoxe ngeqiniso ngokubala amakhalori, ukuthi singakwenza kanjani ngendlela efanele, nokuthi yimaphi amaphutha esingawenza uma kukhulunywa ngakho.
Okokuqala, iyini i-calorie?
Kalula nje, ikhalori iyiyunithi yamandla. Njengoba nje imoto idinga uphethiloli ukuze isebenze, imizimba yethu idinga amandla ukuze isebenze, iphefumule, icabange, futhi ihambe. Sithola la mandla ekudleni esikudlayo. Njengoba nje amandla ekudleni esikudlayo elinganiswa ngamakhalori, amandla umzimba wethu owasebenzisayo nawo alinganiswa ngamakhalori.
Kodwa lapha sidinga ukwazi okunye. Lokho kumayelana "nama-calories angenalutho" . Ezinye iziphuzo, amaswidi, kanye nokudla okusheshayo (ukudla okungenamsoco) kuqukethe la ma-calories angenalutho. Okusho ukuthi, yize enikeza umzimba wakho amandla, awanikezi noma yiliphi inani lokudla okunempilo - okungukuthi, amavithamini, amaminerali, amaprotheni, njll. Ngakho-ke, la mandla alahleka ngokushesha, bese kuphinde kuvuke indlala.
Khumbula, akuyona nje inani lamakhalori elibalulekile, kodwa nokuthi lawo makhalori avela kuhlobo luni lokudla.
Ungalindeli ukwehlisa isisindo ngokushesha ngemva kokunciphisa amakhalori.
Abantu abaningi bacabanga ukuthi, "Uma nginciphisa inani lamakhalori engiwadlayo, ngizokwehlisa isisindo nakanjani." Nakuba lokhu kuyiqiniso ngokwemfundiso, imizimba yethu isebenza ngendlela eyinkimbinkimbi kakhulu. Uma unciphisa ngokuzumayo inani lokudla okudlayo, umzimba wakho awunciphisi isisindo ngokushesha.
Kungani lokho kwenzeka?
- Into yokuqala oyilahlayo amanzi: Uma ulahlekelwa isisindo esincane ezinsukwini zokuqala zokunciphisa amakhalori, cishe akubangelwa ukushisa amafutha. Kungenxa yokuthi ulahlekelwa ukugcinwa koketshezi okungadingekile. Lokho kuyinto enhle, kodwa akuyona ukwehla kwesisindo kwangempela.
- Ukuzivumelanisa Nezinto Eziphilayo: Cabanga ngomzimba wakho njengomphathi ohlakaniphile. Uma unciphisa inani lamandla owasebenzisayo (amakhalori), umzimba wakho usebenzisa kahle lokho onakho futhi unciphise inani lamandla owachithayo. Lokhu kusho ukuthi i-metabolism yakho iyehla kancane. Lokhu kubizwa ngokuthi i-Metabolic Adaptation . Yingakho ungase unganciphisi isisindo ngokushesha njengoba ucabanga.
- Ukuzivocavoca Nemisipha: Uma uzivocavoca ngenkathi ulawula amakhalori akho, lokho kuyinto enhle. Ukuzivocavoca kushisa amakhalori futhi kwakha imisipha . Into ebalulekile lapha ukuthi imisipha inesisindo esingaphezu kwamafutha.Ngakho-ke, ngenkathi uzivocavoca, isikali singase singashintshi kakhulu. Kodwa ungakhathazeki ngakho. Ngoba amafutha omzimba wakho ayancipha, futhi imisipha enempilo yakhiwa esikhundleni sawo. Lokho kusho ukuthi ukuma komzimba wakho, amandla, kanye nempilo yakho iyonke kuyathuthuka.
Okumele ukwenze nokungamele ukwenze uma ubala amakhalori
Ukuze lolu hambo lube yimpumelelo, sidinga ukulandela izinto ezithile futhi sigweme amaphutha athile.
| ✔️ 'Okufanele Kulandelwe' | ❌ 'Okungafanele ukwenze' |
|---|---|
| Khetha ukudla okunomsoco kakhulu (isib. imifino, izithelo, i-fiber, amaprotheni) | Ungagxili nje ekubalweni kwama-calories. Cabanga nangekhwalithi yokudla. |
| Hlanganisa ukulawula amakhalori nokuzivocavoca okuvamile . | Ungazili ukudla nganoma yisiphi isizathu. Kuzokwenza ukuthi i-metabolism yakho yehle kancane. |
| Yiba nesineke futhi uhambisane nalokhu . Kuthatha isikhathi ukubona imiphumela. | Ungalindeli imiphumela ngobusuku obubodwa . Lona umjaho we-marathon, hhayi umjaho we-sprint. |
| Lalela umzimba wakho. Qaphela izinto ezifana nendlala nokukhathala. | Ungawasusi wonke amaqembu okudla , njengama-carbohydrate, ngaphandle kweseluleko sikadokotela. |
| Phuza amanzi anele usuku lonke. | Ungakhathazeki ngokubheka isikali ngaso sonke isikhathi . Cabanga ngomehluko ezingutsheni zakho nokuthi uzizwa ulula kangakanani emzimbeni wakho. |
| Khuluma nodokotela wakho bese uthola iseluleko ngaphambi kokuqala lokhu. | Ungakhohlwa "ngama-calories angenalutho." Nciphisa iziphuzo ezinoshukela kanye nokudla okunoshukela omningi. |
Ngakho-ke, wehlisa kanjani isisindo ngempumelelo?
Manje usuyaqonda ukuthi lokhu akuyona nje umdlalo wezinombolo. Ukwehlisa isisindo ngempumelelo nangokwempilo kuyindlela yokuphila eshintshayo. Akuyona 'indlela yokudla' yesikhashana.
Into ebaluleke kakhulu ukudla ukudla okulinganiselayo . Lokho kusho ukulungiselela ukudla okunikeza umzimba wakho inani elifanele lamaprotheni, ama-carbohydrate, amafutha, amavithamini, kanye namaminerali. Ukubala amakhalori kungasiza ngalokhu, kodwa ungakwenzi lokho kube umgomo wakho kuphela.
Akudingeki ukuthi udlule kulolu hambo wedwa. Kukhona uhlelo lokudla nokuzivocavoca olukulungele kangcono ngokusekelwe eminyakeni yakho, ubude, impilo, kanye nezinga lomsebenzi. Ngakho-ke, kuphephile futhi kusebenza kahle kakhulu ukukhuluma nodokotela wakho ngaphambi kokuqala into efana nale, bese ucela iseluleko kuchwepheshe wezokudla uma kudingeka.
Umlayezo Wokuya Nawe Ekhaya
- Ukubala amakhalori kumane kuyithuluzi elilodwa ongalisebenzisa ohambweni lwakho lokunciphisa isisindo. Akuyona ikhambi eliphelele.
- Kunokubala amakhalori, gxila enanini lokudla okunomsoco ekudleni okudlayo. Gwema amakhalori angenalutho.
- Yiba nesineke njengoba umzimba wakho ujwayela ukuvinjelwa kwamakhalori (ukulungiswa kwe-metabolic). Ungalindeli imiphumela esheshayo.
- Ukuvivinya umzimba njalo kubalulekile ekwakheni imisipha enempilo nokushisa amafutha.
- Ngaphambi kokuqala noma yiluphi uhlelo lokunciphisa isisindo, kubaluleke kakhulu ukubonisana nodokotela wakho ukuze uthole uhlelo oluphephile olukufanele.
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