Enye yezinkinga ezinkulu iningi lethu elinazo ukuzuza isisindo. Ngakho-ke sinomuzwa wokuthi sidinga ukwehlisa isisindo ngokushesha. Mhlawumbe sidinga ukugqoka ingubo enhle yomcimbi ozayo, noma mhlawumbe sidinga ukwehlisa isisindo ngoba udokotela usitshele ukuthi senze kanjalo. Kodwa ingabe lokhu kwehlisa isisindo 'okusheshayo' kuhle ngempela emizimbeni yethu? Ake sixoxe ngalokhu kalula nangokunembile.
Ingabe kuhle ngempela ukwehlisa ikhilo elilodwa ngesonto?
Sivame ukubona izikhangiso kanye nezinkundla zokuxhumana ezithi izinto ezifana nokuthi "wehlisa amakhilogremu ama-5 ngesonto." Kodwa ngokombono wezokwelapha,
indlela enempilo nephephile yokwehlisa isisindo ukwehlisa isisindo kancane kancane. Izazi zokudla zithi kungcono ukugxila kumakhilogremu angu-1-2 ngesonto, okuphakathi kuka
-0.5 no-1 kilogram . Cabanga nje, uma ulahlekelwa isisindo ngokuzumayo ngokunciphisa ukudla kwakho nokuzivocavoca ngamandla, empeleni
uzolahlekelwa okungaphezu kwamafutha kuphela, kodwa futhi nemisipha, ubuningi bamathambo, kanye namanzi. Lokhu akukuhle emzimbeni wakho ngokuhamba kwesikhathi. Ngakho-ke, kubalulekile ukwenza izinguquko empilweni yakho ongazilondoloza, kunokulandela ukudla okuthandwayo okuthembisa "imiphumela efana nephupho."
Khumbula, ukwehlisa isisindo akuyona into yokushesha, kuwuhambo olude, njengomjaho we-marathon.
Siludala kanjani ngempela 'uHlelo Lokwehlisa Isisindo'?
Cishe uke wezwa isisho esithi "amakhalori angena, amakhalori aphumile." Kalula nje, kusho ukuthi sidinga ukushisa amakhalori amaningi kunalawo esiwadla nsuku zonke. Kodwa akulula kangako. I-metabolism yomzimba wethu, noma
izinga lokuguqulwa kokudla kube amandla , inethonya elikhulu kulokhu. Uma unciphisa ukudla kwakho ngokuzumayo, okusho ukunciphisa amakhalori, umzimba wakho ngeke nje uthole izakhamzimba ozidingayo, kodwa ne-metabolism yakho izoncipha. Lokhu kuzokwenza kube nzima ukunciphisa isisindo. Ngakho-ke, ake siqale lolu hambo ngezinto ezimbalwa ezilula, kunokunciphisa amakhalori amaningi kakhulu.
- Nciphisa ukudla kwakho: Nciphisa inani lelayisi ne-curry ovame ukudla.
- Funda amalebula okudla: Hlola inani lamakhalori lokudla ngakunye. Lokhu kuzokusiza ukuthi uthole ukuthi yini okudingeka uyenze ukuze unciphise ukudla.
- Phuza amanzi amaningi: Ukuphuza ingilazi yamanzi ngaphambi kokudla kungasiza ekulawuleni indlala yakho .
- Khetha ukudla okunempilo:Beka izinto ezibalulekile njengemifino , izithelo, ubhontshisi, okusanhlamvu okuphelele , inyama engenamafutha amaningi, inhlanzi namaqanda .
Into ebaluleke kakhulu
ukugqugquzeleka, okungukuthi, intshisekelo yakho ekwenzeni lokhu. Kungani uzama ukunciphisa lesi sisindo? Ukugwema izifo ezifana nesifo sikashukela nesifo senhliziyo? Ukugqoka izingubo ezinhle? Ukugijima nokudlala nezingane zakho nabazukulu? Kungakhathaliseki ukuthi yisiphi isizathu, sibhale phansi ephepheni bese usinamathisela endaweni lapho ungasibona khona nsuku zonke. Khona-ke uzozizwa unamandla amaningi.
Yimiphi imikhuba emihle ekusiza ukwehlisa isisindo?
Ukudla kufana nophethiloli womzimba. Kodwa asidli nje kuphela uma silambile. Siphendukela ekudleni uma sinabangane, lapho sidabukile, sithukuthele, noma lapho kwenzeka okuthile okujabulisayo. Ngakho-ke, uma ufuna ukwehlisa isisindo, kufanele ushintshe le mikhuba kancane.
| Umkhuba omuhle | Kalula nje... |
|---|
| Funda izizathu ezikushukumisela ukuba udle. | Uzizwa sengathi ufuna ukudla uma udangele, uthukuthele, noma ucindezelekile? Esikhundleni sokudla ngezikhathi ezinjalo, zama ukwenza okunye, njengokuhambahamba noma ukukhuluma nomngane. |
| Ukudla Okucabangayo | Esikhundleni sokudla ubukele i-TV noma uchithe isikhathi efonini yakho, jabulela iphunga nokunambitheka kokudla kwakho, hlafuna kahle, bese udla kancane. Khona-ke uzozizwa usuthi noma udla kancane. |
| Sebenzisa amapuleti amancane. | Uma ubeka ukudla okuncane epuletini elikhulu, kubonakala sengathi akwanele. Kodwa uma ubeka inani elifanayo epuletini elincane, uzizwa wanelisekile ngoba ipuleti ligcwele. |
| Gwema ukudla kakhulu ebusuku. | Ukudla isidlo esikhulu eduze nesikhathi sokulala kungandisa ukugcinwa kwamafutha emzimbeni. Yidla isidlo sakusihlwa amahora angu-2-3 ngaphambi kokulala uma kungenzeka. |
| Yidla ukudla okuncane njalo. | Ukudla ukudla okuncane okungu-5 noma okungu-6 ngosuku esikhundleni sokudla okuyinhloko okungu-3 kungasiza ekuvimbeleni ukudla ngokweqile. Kodwa kudingeka uqaphele inani olidlayo ekudleni ngakunye. |
Ungakhetha kanjani ukudla ukuze unciphise isisindo?
Akudingeki ukuthi unciphise ngokuphelele ukudla okuthandayo ukuze wehlise isisindo. Ukwenza kanjalo kuzokwenza kube nzima ukuqhubeka nakho. Into ebaluleke kakhulu ukunciphisa
amakhalori angenalutho , okuyizinto zokudla ezingenazo izakhamzimba futhi ezingamakhalori nje.
Nciphisa lokhu ngangokunokwenzeka:- Ukudla neziphuzo ezinoshukela owengeziwe: Iziphuzo ezinoshukela, amakhekhe, amabhisikidi, ama-toffee, njll. Akuyona ushukela wemvelo osezithelweni oyingozi, kodwa ushukela owengeziwe ngokwenziwa.
- Ama-Carbohydrate Acutshunguliwe: Ukudla okwenziwe ngofulawa wesinkwa (isinkwa, amabhanisi), ilayisi elimhlophe, njll. Lokhu kuncane nge -fiber kanye nezakhamzimba. Esikhundleni salokho, khetha ukudla okune-bran (irayisi elinsundu), ilayisi elinsundu, kanye ne-oats.
- Iziphuzo ezinama-calorie aphezulu: i-soda, iziphuzo zezithelo (ezinoshukela), utshwala. Esikhundleni salokho, phuza okuthile okufana namanzi, itiye elingenashukela, noma amanzi kalamula.
Faka lezi zinto ekudleni kwakho:- Amaprotheni: Ukudla lokhu kudla kunciphisa indlala futhi kukwenze uzizwe usuthi . Imisipha iba namandla. Inyama engenamafutha, inhlanzi, amaqanda, ubisi, iyogathi, kanye nama-lentile, ama-chickpeas, kanye nesoya kucebile ngamaprotheni.
- Amafutha Amahle: Akuwona umqondo omuhle ukuqeda amafutha ngokuphelele. Amafutha omnqumo, ukwatapheya, amakinati, ama-cashew, kanye namafutha enhlanzi aqukethe amafutha angagcwali kahle alungele umzimba.
- I-fibre: Imifino, izithelo, ubhontshisi, namantongomane kucebile nge-fibre. I-fibre iyasiza ekugayweni kokudla futhi ikwenza uzizwe usuthi.
Ukulala kahle nokusekelwa nakho kubaluleke kakhulu!
Ubuwazi ukuthi ukungalali
ngokwanele nakho kuyimbangela enkulu yokukhuluphala? Ucwaningo luthole ukuthi uma singalali ngokwanele, ama-hormone ethu ayashintsha futhi sifisa ukudla okunoshukela namafutha amaningi. Ngakho-ke, ukulala kahle amahora angu-7-8 ngosuku kubalulekile ekulawuleni isisindo. Futhi, ungazami ukuhamba lolu hambo wedwa. Bandakanya
umndeni wakho nabangani bakho abakhulu kulokhu. Batshele ukuthi uzama ukwehlisa isisindo. Ukusekelwa kwabo kuzoba umthombo omkhulu wamandla kuwe. Mhlawumbe ukukhuluma nomuntu ozama ukwehlisa isisindo njengawe, noma ukujoyina iqembu elinjalo, nakho kungaba usizo kakhulu.
Ungadikibali uma wenza iphutha elincane!
Uma uzama ukwehlisa isisindo, kunezinsuku lapho ungakwazi ukulawula ukudla kwakho noma ukuzivocavoca ngendlela othanda ngayo. Lokho kuvamile.
Ungayeki ngoba ucabanga ukuthi, "Angikwazi ukukwenza lokhu." Qala ukusebenza ohlelweni lwakho futhi ngosuku olulandelayo. Into ebaluleke kakhulu ukuqhubeka. Uma unenkinga, kungcono ukukhuluma nodokotela
womndeni wakho (udokotela) futhi, uma kudingeka, funa iseluleko kudokotela wezokudla.
Umlayezo Wokuya Nawe Ekhaya
- Kunokwehlisa isisindo ngokushesha, ukwehlisa isisindo esingu-0.5 - 1 kg ngesonto kuphephile futhi kuyaqhubeka.
- Ukwehlisa isisindo akuyona indlela yokudla yesikhashana, kuyinguquko yendlela yokuphila yesikhathi eside.
- Nciphisa ushukela nokudla okucutshunguliwe bese udla ukudla okulinganiselayo okunamaprotheni, i-fiber, namafutha anempilo.
- Kubaluleke kakhulu ukuzivocavoca nsuku zonke, ukulala ngokwanele, nokulawula ukucindezeleka.
- Funa ukwesekwa emndenini nakubangani kulolu hambo. Khuluma nodokotela wakho uma kukhona okukukhathazayo.
Ukwehlisa isisindo, izindlela zokwehlisa isisindo, isisindo esinempilo, ukunciphisa isisindo i-sinhala, i-diyata, i-parhez wima, ukudla okunempilo
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho