Ishishini elilahlekileyo ligcwele iintsomi. Abantu bahlala becebisa zonke iintlobo zezenzo ezingekho mthethweni, uninzi lwayo akukho bungqina. Nangona kunjalo, ukutyhubela iminyaka, izazinzulu zifumene izicwangciso ezininzi ezifanelekileyo. Nazi iingcebiso ezingama-26 zokunciphisa umzimba, ezisekwe kwinyani:
1. Sela amanzi, ngakumbi ngaphambi kwesidlo. Ihlala iphikiswa ukuba amanzi okusela kuyanceda ukunciphisa umzimba - kwaye kuyinyani. Ukusela amanzi kunokunyusa imetabolism nge-24-30% iiyure eziyi-1-1.5, ukunceda ukutshisa iikhalori ezimbalwa. Olunye uhlolisiso lubonise ukuba ukusetyenziswa kwamanzi anesiqingatha selitha malunga nesiqingatha seyure ngaphambi kokuba isidlo sanceda abantu behleli ekutyeni, batya iikhalori ezingama-44% xa kuthelekiswa nawo abangazange basele amanzi.
2. Yitya amaqanda kwisidlo sakusasa. Izifundo zibonisa ukuba ukutshintshwa kwesidlo sakusasa kumaqanda asekwe kwi-cereal kunokukunceda utye iikhalori ezincinci zeyure ezilandelayo ze-36, kunye nokuseta ubunzima ngakumbi kunye namafutha kwakhona. Ukuba awuyityi amaqanda, akukho nto imbi. Nawuphi na umthombo weprotein ekumgangatho ophezulu kwisidlo sakusasa kufanelekile.
3. Sela ikofu (ngokukhethekileyo emnyama). Ikofu ngedemon ngokungekho sikweni. Izifundo zibonisa ukuba i-caffeine ngekofu inokongeza imetabolism nge-3-11% kwaye yandise amanqatha avutha nge-10-20%. Musa ukongeza iswekile eninzi okanye ezinye izithako zekhalori kwikofu-iya kunciphisa zonke izibonelelo.
4. Sela iti eluhlaza. Njengekofu, iti eluhlaza ineengenelo ezininzi, kuquka ukunciphisa umzimba. Nangona iti yeti eluhlaza iqulethe inani elincinci lecaffeine, ityebile kubantu abanamandla, ebizwa ngokuba yi-Atyceles, okholwayo ukuba isebenze ngemvume nge-caffeine, ukuphucula ukutshisa amanqatha. Nangona ubungqina buyinto eqingqiweyo, izifundo ezininzi zibonisa ukuba iti eluhlaza (ngohlobo lwesiselo okanye i-songertitives ene-Iti yeTea eluhlaza) inokukunceda unciphise ubunzima.
5. Zama ukukhawuleza ungene. Izifundo zexesha elifutshane zibonisa ukuba ukuzila ukutya kungasebenzi kakuhle ukunciphisa umzimba, kunye nomda wekhalori oqhubekayo. Ukongeza, le nkqubo inokunciphisa ukulahleka kwemisipha yezihlunu, idla ngokunxulunyaniswa nokutya okuphantsi kwekhalori.
6. Lungisa i-Glucomannan Adtive. Izicubu ezibizwa ngokuba yiGlucomannan zazinxulumene nokulahleka kwesisindo kwizifundo ezininzi. Olu hlobo lwefayibha le-fiber ifumana amanzi kwaye ihleli kwi-ithuni kangangexesha elithile, ikwenza uzive ulunge ngakumbi kwaye ungakuncedisi iikhalori ezincinci. Izifundo zibonisa ukuba abantu abathabatha iGlucomanan baphulukana nobunzima obuncinci kunabo bangangenzi njalo.
7. Ukucutha inani leswekile eyongeziweyo. Iswekile eyongezelelweyo yenye yezona zithako zimbi kakhulu zokutya kwale mihla. Ukusetyenziswa kweswekile (kunye nesiraphu somxholo onomxholo ophezulu) unxulumana ngokusondeleyo nomngcipheko wokukhusela, kunye neemeko ezinobungozi, kubandakanya isifo seswekile kunye nesifo sentliziyo.
8. Yitya i-carbohydrate encinci. I-carbohydrate iquka iswekile kunye neengqolowa, ingenazo izantya zesondlo. Oku kubandakanya isonka esimhlophe kunye nePasika. Izifundo zibonisa ukuba i-Carbohydrate yegazi inokuphakamisa ngokukhawuleza amanqanaba eswekile embalwa enokubangela imvakalelo yendlala, ukutya nokunyusa inani lokutya okusetyenzisiweyo. Ukusetyenziswa kwe-carbohydrate ehlaziyiweyo kunxulunyaniswa kakhulu. Ukuba uza kutya i-carbohydrate, qiniseka ukuba utye nge-tishu yokwenene.
9. Hlala kwisidlo se-carb esezantsi. Ukuba ufuna ukufumana zonke izibonelelo zokuthintelwa kwecarbohydrate, cinga ngokutshintsha ngokutya okuphantsi kwekhabhoni. Izifundo ezininzi zibonisa ukuba indlela enjalo inokukunceda usete kwakhona amaxesha ama-2-3 ubunzima obungaphezulu kokutya okuphantsi kwamafutha aphantsi, kunye nokuphucula impilo yakho.
10. Sebenzisa iipleyiti ezincinci. Ibonisiwe ukuba ukusetyenziswa kweplate encinci kunceda abanye abantu batye ngokuzenzekelayo iikhalori ezincinci.
11. Ulawulo lweenxalenye kunye nekhalori. Ulawulo loLawulo-Kuphela kukho nje ukuba ubuncinci-okanye ukubala iikhalori kunokuba luncedo kakhulu kwizizathu ezicacileyo. Olunye uhlolisiso lubonisa ukuba idayari yesondlo okanye ukufota kokutya kunokukunceda unciphise umzimba. Konke okuphucula ukwazi kwakho ngento oyityayo kunokwenzeka ukuba ingenelwe.
12. Gcina ukutya okusempilweni xa ulamba. Ukugcina ukutya okusempilweni kufutshane kunokunceda ukukhusela ukusetyenziswa kwento engenampilo, ukuba ulambile kakhulu. Ukukhanya kwamehlo kwaye kulula ukulungiselela ukutyeba: iziqhamo zonke, amantongomane, iikherothi, i-yogart kunye namaqanda ebhuthini.
Sela amanzi amaninzi, ngokukhethekileyo imizuzu engama-20 ngaphambi kokuba isidlo ngasinye
Ifoto: HARTAHH.USPUS.com.
13. Thatha izongezo ezine-fiotiitics. Yaboniswa ukuba ukwamkelwa kwezongezo zendlela equkethe intsholongwane ye-lactobacils ngokungathanga kunciphisa isininzi samanqatha. Nangona kunjalo, oku akusebenzi kuzo zonke iintlobo ze-latobacils. Ezinye izifundo zinxulunyaniswa ne-L. Acididophilus ngenzuzo yobunzima. Ungayithenga izongezelelo eziphithiphileyo kwiivenkile ezininzi zevenkile, nakwi-Intanethi.
14 Yitya ukutya okukhalayo. Ipepile kaChile iqulethe i-capsacin - i-spicy ye-spicy enokukhawulezisa imetabolism kwaye inciphise inkanuko kancinci. Nangona kunjalo, ekuhambeni kwexesha, abantu banokukhulisa ukunganyamezelani kwimiphumo yeCaphucin, enokunciphisa umda wokusebenza kwexesha elide.
15. Yenza imithambo ye-aerobic. Ukusebenza kwemithambo ye-aerobic (i-Cardio) yindlela entle yokutshisa iikhalori kwaye uphucule impilo yakho yengqondo nengqondo. Kusebenza ngakumbi kumanqatha e-visceral, ethanda ukuqokelela iindawo zakho kwaye zibangele ukophula umthetho.
16. phakamisa amandla. Enye yezona ziphumo zibi kakhulu zokutya kukuba ikhokelela ekuphulukaneni nobunzima bemisipha kunye nokucothisa imetabolism, edla ngokubhekiswa kuyo njengokuzila. Eyona ndlela ilungileyo yokuthintela kukwenza umthambo ngemithwalo, njengokuphakamisa ubunzima. Izifundo zibonisa ukuba ukuphakamisa ubunzima kunokunceda ukugcina inqanaba eliphezulu leMetabolism kwaye kuthintele ukuphulukana nobunzima bemisipha exabisekileyo. Ewe kunjalo, kubalulekile ukuba kungekuphela nje ekuphulukaneni namafutha, kodwa nokukhulisa umsipha. Ukuzivocavoca ngemithwalo kubalulekile kumzimba otyhidiweyo.
17. Yidle ifibre. Ifayibha idla ngokunconywa ukunciphisa umzimba. Nangona ubungqina buyinto eqaqambileyo, ezinye izifundo zibonisa ukuba i-fiber (ngakumbi i-vibes) inokunyusa imvakalelo yokugcwala kwaye ikuncede ulawule ubunzima bakho ekuhambeni kwexesha.
18 Yitya ngakumbi imifuno kunye neziqhamo. Imifuno kunye neziqhamo zinenani lepropathi ebangela ukuba babe nokuphulukana nobunzima. Baneekhalori ezimbalwa, kodwa ifibre eninzi. Umxholo ophezulu wamanzi ubanika uxinano olusezantsi, olubenza banelise kakhulu. Izifundo zibonisa ukuba abantu abatya imifuno kunye neziqhamo, njengommiselo, ubunzima obuncinci. Ezi mveliso zinesondlo kakhulu, ke ukusetyenziswa kwabo kubalulekile kwimpilo yakho.
19. Iphupha elihle. Ukulala akujongelwa phantsi, kodwa kunokubaluleka njengokutya okusempilweni kunye nokuzilolonga. Izifundo zibonisa ukuba ubuthongo obubi yenye yezona zinto zinobungozi obunamandla, kuba zinxulunyaniswa nokunyuka komngcipheko omkhulu nge-89% kubantwana kunye ne-55% kubantu abadala kunye ne-55% kubantu abadala.
20. Susa umlutha wokutya. Uphononongo lwakutshanje lubonise ukuba i-19.9% yabantu baseNyakatho Melika naseYurophu ihambelana neekhrayitheriya zokuxhomekeka kokutya. Ukuba ufumana umnqweno ongapheliyo wokutya kwaye awunakubeka umda, nokuba ungazama kangakanani na, unokubandezeleka ngenxa yobukhoboka. Kule meko, thethane noncedo lobungcali. Ukuzama ukunciphisa umzimba, ngaphandle kokujonga inkohliso yokutya, phantse ayinakwenzeka.
Ukubaleka kwiziqhamo, imifuno kunye namajikijolo
Ifoto: HARTAHH.USPUS.com.
21. Yitya ngakumbi iprotein. Iprotein yeyona ndawo ibaluleke kakhulu yokuphulukana nobunzima. Yaboniswa ukuba ukutya okuphezulu kweprotein kukhawulezisa iikhalorism ze-calorism 80 ngosuku, ukunciphisa iikhalori ezingama-441 ngosuku ngaphandle kokutya. Isifundo esinye sikwabonisa ukuba ukusetyenziswa kwe-25% yeekhalori zemihla ngemihla kuhlobo lweproteni kunciphisa iingcinga zokutya ngama-60%, kwangaxeshanye i-halven inciphisa umnqweno wokutyibilika. Kulula ukongeza i-squirrel ekufumaneni kwakhe yenye yezona ndlela zilula kwaye zisebenzayo zokunciphisa umzimba.
22. Yongeza i-serum protein. Ukuba ukufumanisa kunzima ukufumana inani elaneleyo leprotheyini ekutyeni kwakho, ii-odonitives zinokunceda, ezinjenge-protein powder. Olunye uhlolisiso lubonise ukuba ukutshintshwa kweekhalori ze-serum protein kunokuhamba ixesha lokunciphisa umzimba malunga ne-4 kg ngokunyuka kwasemgangathweni.
23 Musa ukutya iziselo ezimnandi, kubandakanya neziselo ezifudukayo kunye neejusi zeziqhamo. Iswekile imbi, kodwa iswekile kwifom yolwelo imbi nangakumbi. Umzekelo, olunye uphononongo lubonise ukuba iziselo zokuphaphara zinxulunyaniswa ne-60% yomngcipheko wokukhusela abantwana kwinxalenye nganye yemihla ngemihla. Khumbula ukuba ikwabhekisa kwijusi yeziqhamo, enesityhakala esilinganayo njengesiselo esingenamfako, njenge cola-cola. Yitya iziqhamo uphela, kodwa unciphise ukusetyenziswa kwejusi yeziqhamo okanye uphephe.
24 Yitya ukutya okuqinileyo. Ukuba ufuna ukuba ngumntu omncinci kwaye unempilo, eyona nto intle onokuzenzela yona ziimveliso zenye kwezinto ezibandakanya isithako esinye. Ezi mveliso zinolwaneliseko lwendalo, kwaye kunzima kakhulu ukufumana ubunzima, ukuba uninzi lokutya kwakho kusekwe kubo.
25. Musa ukuhlala ngokutya okungqongqo-yitya ukutya okunempilo. Enye yeengxaki ezinkulu zokutya kukuba azifane zisebenze ekuhambeni kwexesha. Ngayiphi na imeko, abantu abanamathela ekutyeni, kunye nexesha bafumana ubunzima ngakumbi, kwaye izifundo zibonisa ukuba ukugcinwa kokutya yinto eqinisekileyo yokufumana ubunzima kwixesha elizayo. Endaweni yokuba ndihlale ekutyeni, ndizabalazela ukuba ngumntu onempilo. Gxila kwisondlo somzimba wakho, hayi kwityala lakhe. Ke ukulahleka kwesisindo kufuneka kulandelwe ngokwendalo.
26. Jonga kancinci. Ingqondo yakho inokuthatha ixesha lokuqonda ukuba sele ifayilishwe ngokwaneleyo. Olunye uphando lubonisa ukuba ukuhlafuna kancinci kunokukunceda utya iikhalori ezimbalwa kwaye unyuse ukuveliswa kweehomoni ezinxulumene nokunciphisa umzimba. Kwakhona cinga ngokutya okufanelekileyo kokutya. Izifundo zibonisa ukuba ukuphuculwa kokuphuculwa kunokunciphisa i-calorie ngexesha lesidlo. Ezi zinto ziyicandelo elifanelekileyo lesondlo, injongo yoko kukunceda ukuba unciphise ukutya ukutya kwaye unikele ingqalelo kwi-Bite nganye.