Okokuqala, masithethe malunga nokutya konyango ezinxulunyaniswa nazo naziphi na izifo, kodwa malunga nokutya okubizwa ngokuba yindawo yefashoni. Kwaye enkulu, zonke zingenantsingiselo, kuba zimfutshane: ixesha elincinci, abantu bazama ukusombulula iingxaki zabo.
Ubunzima buphi obugqithisileyo? Ixesha elide - ngalo lonke ixesha - umntu akalunganga. Ngenxa yoku, kukho usasazo lokutya olungachanekanga: Umntu osela iikhalori kakhulu kunokuba unokufumana kwaye unexesha lokutsha ngemini. Ukuhlala kwifashoni yefashoni elandelayo, silungisa into echanekileyo, silungisa into, kodwa xa kupheliswa kukutya, siphinda sibuyele kwi-calories. Ke ngoko, kuyimfuneko ukusombulula ingxaki ngaphandle kokutya okufutshane, kodwa ngokwenziwa ngokwesondlo sesondlo kunye nemali eseleyo kwinani lemihla ngemihla lwemihla ngemihla igqityiwe kwaye itshiswe.
Zithini ezi zixhobo ezibizwa ngokuba zizidlo zefashoni? Zonke, ngandlela-thile, enye, zihamba kunye nesithintelo esibiweyo okanye ngaphandle kokutya kweemveliso ezininzi. Oku kukhokelela ntoni? Kwinyani yokuba umzimba uphosa inani elikhulu leevithamini kunye neeminerals. Ngexesha lokutya okukhawulezayo siphulukana namanzi amaninzi. Nakuphi na ukuthinjhulwa kwesondlo kwisondlo somzimba wethu ukuba sonwabe kakhulu esisongela ekufeni. Ke ngoko, indlela yokuguqulelwa isungulwe emzimbeni. Ukuhlengahlengisa uxinzelelo, umzimba uyacotha iinkqubo zemetabolic. Ngokutsho kophando, sele kwiiveki ezi-2 zokuqala zokutya okunzima, umzimba uyacotha kwimetabolism ye-30-40%. Ngokuhambelana, iikhalori zitshisiwe kancinci kancinci, kwaye ukusebenza kokutsha kwamafutha kuncitshisiwe kakhulu.
Kutheni le nto ihlazo leMetabolism? Kukho isalathiso, esibizwa ngokuba sitshintshiselwano olusisiseko, eligqiba kwelona nani lincinci leekhalori ezifunekayo kumsebenzi obalulekileyo womzimba. Imalunga ne-1,200 calories kubafazi kunye neekhalori ezingama-1500 zamadoda, kuxhomekeke kubunzima bomzimba. Xa inani le-calorie lalityelwa ngezantsi kwesalathiso esiphambili, umzimba uya kunika umqondiso kwingqondo apho kukho isoyikiso ebomini. Ke ngoko, ukuze sizilondoloze, iqala ukuyicothisa iinkqubo zemetabolic ukuze uchithe i-calorie encinci kangangoko kunokwenzeka. Kwaye ireyithi yokuhamba incipha kakhulu.
Kuphelisa njani ukutya? Rhoqo, umntu ubuyela kwisondlo sayo esiqhelekileyo, kwaye ubunzima obulahlekileyo bufika ngokukhawuleza.
Izifundo eUnited States zibonakalise ukuba abantu abangama-98 kwaba malunga ne-100, abahleli ekutyeni olunzima, bafumana ubunzima babo bokuqala emva kokuphela kwakhe, kwaye abaninzi bafumana ubunzima obukhulu kunangaphambili. Ngendlela, le mfundo isetyenziswa ngempumelelo kwisilwanyana. Ngaphambi kokuvumela iinkunzi zeenkomo ekuxhelweni, bazigcina ngenxa yokutya okunzima, phantse. Kwaye ngeveki okanye ezimbini ngaphambi kokubeka kwinyama, iinkunzi zeenkomo ziqala ngokugcwalisa. Emva koko, ukufunyanwa kabukhali ngobunzima kwaye bakhulu kunokutya ngaphambi kokuqala.
Omnye abaphandi basebenzisa le migaqo ngokusebenza kunye neegundane: watshintsha amaxesha okutya okuqinileyo-kwiiveki ezi-2 - ukutya okuqhelekileyo. Ngenxa yovavanyo, i-RT yavuswa phakathi.
Kwenzeka ntoni kumsebenzi wobuchopho ngexesha lokutya okuqinileyo? Ingqondo ixhotyiswa ikakhulu yiglucose. Ngexesha lokutya, inani leekhalori ezithenjiweyo, i-carbohydrate, kwaye ingqondo iphosa izondlo ngokungakhathali. Ngokutsho kwezifundo zengqondo, injongo ezazingajonganga ingqalelo, ukhumbule kunye nenqanaba lokuphendula, kwezo zifundo zazihleli kwindawo yokutya engqongqo, impumelelo yengqondo yawa ngama-30 ukuya kwi-40 ukuya kwi-40.
Kutheni usesiphelweni sokutya kukho ubuyela kubunzima bokuqala okanye ngaphezulu kwawo? Inyani yile yokuba inkanuko yethu kunye nemvakalelo yokugcwaliswa iphendulwe yi-hormone leptin, eveliswa zizicubu ezinamafutha. Kwaye iyasebenza ngale ndlela: Ukuba sifumana isondlo esaneleyo, umaleko wethu wamanqatha phantse kwimo esemgangathweni, emva koko kwaveliswa isixa esaneleyo sehomoni kwaye ingqondo ifumana umqondiso wobume. Ukuba sitshisa kakhulu amanqatha, ukuphulukana nobunzima, le hormone ivelisa kancinci, kwaye abo bahleli ekutyeni bajamelene nemvakalelo rhoqo yendlala. Le yimeko engapheliyo enganyamalala nasemva kokutya. Ke ngoko, ayinamsebenzi ukujongana ne-phyology-umzimba uya kuphumelela. Kwaye bantu, ukuphuma kwezidlo, baqale kakhulu.
Ukuba sithetha ngendlela enje yindlala, kuyaqhubeka nokuthambisa kunokutya. Ke ngoko, zonke iinkqubo ezichazwe ngaphambili, ngenxa yendlala, zikhule kakhulu.
Ukushwankathela eli nqaku, sinokuthi sithi ukutya kunye nendlala asikokunciphisa umzimba, kodwa ukuze siyizuze.
Ke, umgaqo wesibini: umxholo wakho wekhalori wekhalori ye-calorige akazange abe phantsi kwe-1500 yeekhalori.