Lapho unciphisa isisindo, umzimba wakho umelana. Ekuqaleni ungalahlekelwa muhle kakhulu ngaphandle komzamo omkhulu. Kodwa-ke, ngemuva kwesikhashana ukunciphisa umzimba kunganciphisa noma kuyeke. Le ndatshana ibala izizathu ezinhlanu ezingasebenzi ukuthi kungani unganciphisi isisindo.
Awulandeli okudlayo
Ukwaziswa kubaluleke kakhulu uma uzama ukwehlisa isisindo. Akwanele ukubheka ukudla, udinga ukuzilungiselela wena. Abantu abaningi abasoli ngisho nangomsolo ukuthi badla kangakanani empeleni - okuningi noma okuncane ngesisindo sabo sokuqala kanye nemisipha kanye nezilinganiso zamafutha. Ucwaningo lukhombisa ukuthi ukugcinwa kokudla kusiza ukwehlisa isisindo. Abantu abahola idayari yokudla noma bathathe izithombe zokudla, balahlekelwa isisindo esithe xaxa kunabantu abangakwenzi. Nazi izinsiza eziwusizo:
Calculator Calculator - Sebenzisa leli thuluzi ukubala ukuthi mangaki amakhalori adinga ukukudla.
Ama-calorie Counters aluhlu lwamawebhusayithi amahlanu wamahhala nezinhlelo zokusebenza ezizokusiza ukulandelela ukusetshenziswa kwamakhalori kanye nezakhi zomzimba.
Yidla i-fiber engaphezulu
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Awudli amaprotheni anele
Amaprotheni yizakhi ezibaluleke kakhulu zokunciphisa umzimba. Ukusetshenziswa kwamaprotheni ngokuqukethwe kwama-kilojoule ama-25-30% wama-calories kasuku kungakhulisa i-metabolism ngamakhalori angama-80-100 ngosuku futhi kukwenza ngokuzenzakalelayo udle amakhalori angamakhulu ambalwa ngosuku. Inganciphisa kakhulu izinkamba zokudla okulula, ngokusho kososayensi. Lokhu kungenxa yesenzo samaprotheni kuma-hormone, okulawula isifiso sokudla, njengeGrejn nabanye.
Uma ngabe ibhulakufesi, qiniseka ukusebenzisa amaprotheni. Ucwaningo lukhombisa ukuthi labo abanesidlo sasekuseni esiphakeme samaprotheni asanele. Ukudla kwamaprotheni okuphezulu kuyasiza ukuvikela ukwehla kwe-metabolism - umphumela ojwayelekile wokunciphisa umzimba. Ngaphezu kwalokho, kuyasiza ukuvikela ukululama kwesisindo.
Awudli ukudla okukodwa
Ikhwalithi yokudla ibaluleke nje njengenani. Kusetshenziswa ukudla okunempilo kungathuthukisa inhlala-kahle yakho futhi kusize ukulungisa isifiso sokudla. Le mikhiqizo ivame ukubhekiswa kakhulu kunama-analogues awo acutshunguliwe. Khumbula ukuthi imikhiqizo eminingi ecubunguliwe ebhalwe njengokuthi "ukudla okunempilo" akusizi ngalutho ngempela. Uma kungenzeka, zinamathela emikhiqizweni eyodwa enezithako eyodwa.
Usengushukela "
Iziphuzo ezimnandi zingukudla kwekhalori. Ingqondo yakho ayinxephezeli amakhalori aqukethwe kuzo, ikuphoqa ukuthi kungaphansi kweminye imikhiqizo. Lokhu akusebenzi kuphela iziphuzo ezimnandi, njenge-coca-cola ne-pepsi, futhi zihlobene neziphuzo "ezinempilo", ezinjengamanzi aphansi, okuqukethe ushukela. Ngisho namajusi wezithelo awasebenzi ngokuphelele kulokhu, futhi akufanele asetshenziswe ngamanani amakhulu. Inkomishi eyodwa ingaqukatha inani elilinganayo likashukela njengezingcezu ezimbalwa zesithelo sonke.
Udinga ukulala amahora angama-7-9 ngosuku
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Ulale kabi
Iphupho elihle kungenye yezinto ezibaluleke kakhulu zempilo yakho yomzimba nengokwengqondo, kanye nesisindo. Ucwaningo lukhombisa ukuthi ukulala kabi kungenye yezinto ezimbi kakhulu engozini yokukhuluphala. Abantu abadala nezingane abahlushwa ukuntuleka kokulala banengozi enkulu engu-55 no-89% yokukhuluphala.