Xa unciphisa umzimba, umzimba wakho uyabanqanda. Ekuqaleni unokuphulukana nomsebenzi omnandi kakhulu ngaphandle komzamo omkhulu. Nangona kunjalo, emva kokuphulukana nobunzima obunokunciphisa okanye kumiswe konke konke. Eli nqaku lidwelisa izizathu ezihlanu ezingafakwanga ukuba kutheni ungaphumi ubunzima.
Awulandeli into oyityayo
Ukwazisa kubaluleke kakhulu ukuba uzama ukunciphisa umzimba. Akwanelanga ukugcina ukutya, kufuneka uziqhelise. Uninzi lwabantu aluzange lukrokrela ukuba lutya kangakanani - lukhulu okanye lukhulu ubunzima babo obuqayo kunye nemisipha kunye neendiza ezinamafutha. Izifundo zibonisa ukuba ukugcinwa kokutya kunceda ukunciphisa umzimba. Abantu abakhokela iidayari zokutya okanye ukuthatha imifanekiso yokutya, ukuphulukana nobunzima obuthile kunabantu abangasebenziyo. Nazi ezinye izixhobo:
CALORIE Calculator-Sebenzisa esi sixhobo ukubala ukuba zingakanani iikhalori ezininzi.
Izinto zokubala zeCaloriel luluhlu lweewebhusayithi ezifumaneka ezintlanu kunye nezicelo ezinokukunceda ukuba ulandelele ukusetyenziswa kweekhalori kunye nezondlo.
Yitya i-fiber engaphezulu
Ifoto: HARTAHH.USPUS.com.
Awutyi protein ngokwaneleyo
Iprotein yeyona ndawo ibaluleke kakhulu yokuphulukana nobunzima. Ukusetyenziswa kweprotein ngomxholo we-25-30% yeekhalori zemihla kunokunyusa i-metabolism nge-80-100 yeekhalori ngosuku kwaye ngokuzenzekelayo kukwenza ukutya amakhulu amancinci emihla ngemihla. Ingancipha kakhulu iminqweno yokutya okutyibilikayo, ngokutsho kwezizazinzulu. Oku kungenxa yesenzo seprotein kwi-hormones, elawula umdla, njengoGrejn nabanye.
Ukuba sisidlo sakusasa, qiniseka ukuba usebenzisa iprotein. Izifundo zibonisa ukuba abo banesidlo sakusasa esiphezulu seprotheyini ixesha elide bahlala benelisekile. Ukutya okuphezulu kweprotein kukwanceda ukuthintela ukonakala kweMetabolism - isiphumo esiqhelekileyo sokunciphisa umzimba. Ukongeza, inceda ukukhusela ubunzima.
Awutyi ngokutya
Umgangatho wokutya ubaluleke nje ngokubaninzi ubungakanani. Ukusebenzisa ukutya okusempilweni kunokuphucula impilo yakho kwaye uncede uhlengahlengise umdla. Ezi mveliso zihlala zibhekiswa kakhulu kune-neagues yazo efunyenweyo. Khumbula ukuba uninzi lweemveliso eziqhubekileyo ziphawulwe "ngokutya okunempilo" aziluncedo ngokwenene. Ukuba kunokwenzeka, thambelela kwiimveliso zesiqwengana esinezithako esinye.
Usasela "iswekile
Iziselo ezimnandi zezona zinokutya kwe-calorie. Ingqondo yakho ayibuyisi iikhalori eziqulathwe kuzo, ekunyanzeleni ukuba zingaphantsi kwezinye iimveliso. Oku kusebenza kungekuphela nje kwiziselo ezimnandi, ezinjengeCoca-Cola kunye nePepsi, ikwanxulumene "neziselo ezisempilweni" ezifana namanzi amavithane, anayo iswekile. Nokuba iijusi zeziqhamo azibonakali ngokupheleleyo kule nto, kwaye akufuneki zisetyenziswe ngamanani amakhulu. Ikomityi enye inokuba nenani elifanayo leswekile njengeziqwenga ezimbalwa zesiqhamo siphela.
Kufuneka ulale iiyure ezingama-7-9 ngosuku
Ifoto: HARTAHH.USPUS.com.
Ulala kakubi
Iphupha elihle yenye yezona zinto zibalulekileyo zempilo yakho yomzimba nengqondo, kunye nobunzima. Izifundo zibonisa ukuba ubuthongo obubi yenye yezona zinto zinomngcipheko kakhulu wokutyeba kakhulu. Abantu abadala kunye nabantwana abaphulukene nokulala bane-55% kunye ne-89% enkulu yokutyeba kakhulu.