Imboni yokulahleka igcwele izinganekwane. Abantu bavame ukweluleka zonke izinhlobo zezenzo zobuhlanya, iningi lazo ezingekho bufakazi. Kodwa-ke, ngokuhamba kweminyaka, ososayensi bathole amasu amaningi asebenzayo. Nazi amathiphu angama-26 wehlisa isisindo, empeleni asuselwa kumaqiniso:
1. Phuza amanzi, ikakhulukazi ngaphambi kokudla. Imvamisa iphikisana nokuthi amanzi okuphuza asiza ukwehlisa isisindo - futhi lokhu kuyiqiniso. Amanzi okuphuza angakhulisa i-metabolism nge-24-30% amahora angama-1-1, asiza ukushisa amakhalori ambalwa. Isifundo esisodwa sikhombise ukuthi ukusetshenziswa kwamanzi okulimali cishe isigamu sehora ngaphambi kokudla kwasiza abantu abahlelele ekudleni, badle amakhalori aphansi futhi bakholisa isisindo esingu-44% ngokuqhathaniswa namanzi.
2. Yidla amaqanda okudla kwasekuseni. Ucwaningo lukhombisa ukuthi ukushintshwa kwesidlo sasekuseni kumaqanda asuselwa ku-cereal kungakusiza ukuthi udla ama-kilojoule amancane amahora ama-36 ama-36 ama-36, kanye nokusetha kabusha isisindo namafutha amaningi. Uma ungadli amaqanda, akukho lutho olubi. Noma yimuphi umthombo wamaprotheni asezingeni eliphakeme ngesidlo sasekuseni esifanele.
3. Phuza ikhofi (mhlawumbe emnyama). Ikhofi idemoni ngokungafanele. Ucwaningo lukhombisa ukuthi i-caffeine ekhofi ingakhulisa imetabolism ngo-3-11% futhi yandise ukushiswa kwamafutha ngo-10-29%. Vele ungangezi ushukela omningi noma ezinye izithako zekhalori kwikhofi - kuzonciphisa ngokuphelele zonke izinzuzo.
4. Phuza itiye eliluhlaza. Njengekhofi, itiye eliluhlaza linezinzuzo eziningi, kufaka phakathi ukunciphisa umzimba. Yize itiye eliluhlaza liqukethe inani elincane le-caffeine, licebile kuma-antioxidants anamandla, abizwa ngokuthi ama-catechos, okukholelwa ukuthi asebenza ngokushibilika nge-caffeine, ethuthukisa ukushiswa kwamafutha. Yize ubufakazi bukhona, ucwaningo oluningi lukhombisa ukuthi itiye eliluhlaza (ngesiphuzo noma izithasiselo nge-Green Tea Extract) ingakusiza ulahlekelwe isisindo.
5. Zama ukuzila kwesikhashana. Izifundo zesikhathi esifushane zibonisa ukuthi ukuzila ukudla kwama-incmittent kusebenza kahle ngokunciphisa umzimba, kanye nomkhawulo wekhalori njalo. Ngaphezu kwalokho, lolu hlelo lunganciphisa ukulahleka kwesisindo semisipha, okuvame ukuhlotshaniswa nokudla okunamakhalori aphansi.
6. Lungisa isengezo se-glucomannan. Izicubu ezibizwa ngokuthi yi-glucomannan zazihlotshaniswa nokuncipha kwesisindo ezifundweni eziningana. Lolu hlobo lwefayibha lumunca amanzi futhi luhlala emathunjini isikhashana, okubangela ukuba uzizwe kahle futhi usiza ukuba ube namakhalori aphansi. Ucwaningo lukhombisa ukuthi abantu abathatha i-glucoman balahlekelwa isisindo esithe xaxa kunalabo abangakwenzanga.
7. Yehlisa inani loshukela ongeziwe. Ushukela owengeziwe ungenye yezithako ezimbi kakhulu zokudla kwanamuhla. Ukusetshenziswa koshukela (kanye nesiraphu ye-corn enokuqukethwe okuphezulu) kuhlotshaniswa kakhulu nengozi eyandayo yokukhuluphala, kanye nezimo eziyingozi, kufaka phakathi isifo sikashukela esingu-2.
8. Yidla ama-carbohydrate acwengekile. Ama-carbohydrate acwengekile afaka ushukela kanye okusanhlamvu, angenazo izingxenye zezakhi zomzimba. Lokhu kufaka isinkwa esimhlophe ne-pasta. Ucwaningo lukhombisa ukuthi ama-carbohydrate acwengekile angakhulisa ngokushesha amazinga kashukela wegazi ngokushesha ngemuva kwamahora ambalwa kubangela umuzwa wendlala, ukudla nokwandisa inani lokudla okudliwayo. Ukusetshenziswa kwama-carbohydrate acwengekile kuhlotshaniswa kakhulu nokukhuluphala. Uma uzodla ama-carbohydrate, qiniseka ukuthi uyawadla ngezicubu zangempela.
9. Hlala ekudleni okuphansi kwe-carb. Uma ufuna ukuthola zonke izinzuzo zokuvinjelwa kwama-carbohydrate, cabanga ngokushintshela ngokuphelele ekudleni okuphansi kwekhabhoni. Ucwaningo oluningi lukhombisa ukuthi imodi enjalo ingakusiza ukuthi usethe kabusha isisindo esingu-2-3 esiningi kunokudla okujwayelekile kwamafutha, kanye nokuthuthukisa impilo yakho.
10. Sebenzisa amapuleti amancane. Kukhonjisiwe ukuthi ukusetshenziswa kwepuleti elincane kusiza abanye abantu ukuthi badle amakhalori aphansi.
11. Ukulawulwa kwezingxenye nokubala ikhalori. Ukulawula ukulawula - nje akukho okuncane - noma ukubala amakhalori kungaba wusizo kakhulu ngezizathu ezisobala. Ezinye izifundo zibonisa ukuthi idayari yesondlo noma ukuthwebula izithombe kungakusiza wehlise isisindo. Konke lokho kuthuthukisa ukuqaphela kwakho lokho okudlayo kungenzeka kuhlomule.
12. Gcina ukudla okunempilo kuseduze uma ulambile. Ukugcina ukudla okunempilo eduze kungasiza ukuvikela ukusetshenziswa kwento engenampilo, uma ulambile kakhulu. Engasindi futhi kulula ukulungiselela ukudla okulula: Izithelo eziphelele, amantongomane, izaqathe, iyogathi namaqanda e-boot.
Phuza amanzi amaningi, mhlawumbe imizuzu engama-20 ngaphambi kokudla ngakunye
Photo: Unsplisish.com.
13. Thatha izengezo nge-probiotic. Kwakhonjiswa ukuthi ukwamukelwa kwezengezo ze-probiotic equkethe amagciwane e-lactobacillus kunciphisa isisindo samafutha. Kodwa-ke, lokhu akusebenzi kuzo zonke izinhlobo ze-lactobacillus. Ezinye izifundo zihambisana ne-L. Acidephilus ngokuthola isisindo. Ungathenga izithasiselo ngama-probiotic ezitolo eziningi zokudla, kanye nakwi-Intanethi.
14. Yidla ukudla okubukhali. I-chile's pepper ka-chile iqukethe i-capsaicin - i-spice sport engasheshisa imetabolism futhi inciphise isifiso sokudla. Kodwa-ke, ngokuqhubeka kwesikhathi, abantu bangahlakulela ukubekezelelana nemiphumela yeCapsaicin, engakhawulela ukusebenza kwayo kwesikhathi eside.
15. Yenza izivivinyo ze-aerobic. Ukusebenza kokuzivocavoca kwe-aerobic (Cardio) kuyindlela enhle yokushisa amakhalori futhi uthuthukise impilo yakho engokomzimba nengokwengqondo. Isebenza ngokukhethekile kumafutha e-visceral, athambekele ekuqongeleleni ngezitho zakho futhi adale ukwephulwa kwe-metabolism.
16. Phakamisa amandla adonsela phansi. Eminye yemiphumela emibi kakhulu yokudla ukuthi iholela ekulahlekelweni kwesisindo semisipha futhi yehlise i-metabolism, evame ukubizwa ngokuthi ukuzila ukudla. Indlela engcono kakhulu yokuvimbela ukwenza izivivinyo nemithwalo, njengokuphakamisa isisindo. Ucwaningo lukhombisa ukuthi ukuphakanyiswa kwesisindo kungasiza ukugcina izinga eliphakeme le-metabolism futhi livikele ukulahleka kwesisindo semisipha esiyigugu. Vele, kubalulekile hhayi ukuthi ulahlekelwe amanoni kuphela, kodwa futhi nokukhulisa umsipha. Ukuzivocavoca okunemithwalo kubalulekile emzimbeni we-tapid.
17. Yidla i-fiber engaphezulu. I-fiber ivame ukunconyelwa ukunciphisa umzimba. Yize ubufakazi bukhona, ezinye izifundo zibonisa ukuthi i-fiber (ikakhulukazi i-virecous) ingakhuphula umuzwa wokugcwaliswa futhi ikusize ukulawula isisindo sakho ngokuhamba kwesikhathi.
18. Yidla imifino ethe xaxa nezithelo. Imifino nezithelo zinezakhiwo eziningi ezizenza zisebenze ngokunciphisa umzimba. Banamakhalori ambalwa, kepha inqwaba ye-fiber. Okuqukethwe kwamanzi okuphezulu kubanikeza ubukhulu bamandla aphansi, ababenza banelise kakhulu. Ucwaningo lukhombisa ukuthi abantu abadla imifino nezithelo, njengomthetho, zinesisindo esincane. Le mikhiqizo nayo inempilo kakhulu, ngakho-ke ukusetshenziswa kwazo kubalulekile empilweni yakho.
19. Iphupho Elihle. Ukulala kungaphansi kahle, kepha kungabaluleka njengokudla okunempilo nokuzivocavoca. Ucwaningo lukhombisa ukuthi ukulala kabi kungenye yezinto ezinobungozi obuqine kakhulu zokukhuluphala, ngoba kuhlotshaniswa nokwanda kwengozi yokukhuluphala ngo-89% ezinganeni kanye nama-55% kubantu abadala.
20. Susa umlutha wokudla. Ucwaningo lwakamuva lubonise ukuthi i-19.9% yabantu eNyakatho Melika naseYurophu bavumelana nezinqubo zokuncika kokudla. Uma uhlangabezana nokufisa okungavikelekile kokudla futhi akunakunciphisa ukudla, noma ngabe uzama kangakanani, ungahlushwa umlutha. Kulokhu, thinta usizo lobuchwepheshe. Izama ukwehlisa isisindo, ngaphandle kokuvalwa kwangaphambi kokudla kokudla, cishe akunakwenzeka.
Ukugijima ngezithelo, imifino kanye namajikijolo
Photo: Unsplisish.com.
21. Yidla amaprotheni amaningi. Amaprotheni yizakhi ezibaluleke kakhulu zokunciphisa umzimba. Kuboniswe ukuthi ukudla okuphezulu kwamaprotheni kusheshisa amakhalori angama-80-100 amakhalori ngosuku, kunciphisa amakhalori angama-441 ngosuku ngaphandle kokudla. Olunye ucwaningo luphinde lwabonisa ukuthi ukusetshenziswa kwama-25% amakhalori nsuku zonke ngendlela yamaprotheni anciphisa imicabango ebonakalayo yokudla ngo-60%, ngasikhathi sinye ukunciphisa isifiso sokuhlwitha kusihlwa. Kulula ukwengeza i-squirrel ekudleni kwakhe kungenye yezindlela ezilula nezisebenzayo kakhulu zokunciphisa isisindo.
22. Ukungezelelwa nge-serum protein. Uma ukuthola kunzima ukuthola inani elanele lamaprotheni ekudleni kwakho, izengezo kungasiza, njengeProtein powder. Isifundo esisodwa sikhombise ukuthi ukufakwa kwamakhalori athile amaprotheni e-serum kungaholela ekunciphiseni isisindo esilinganiselwe esingu-4 kg ngokukhuphuka kwemisipha.
23. Ungadli iziphuzo ezimnandi, kufaka phakathi iziphuzo zekhabhoni nezithelo zezithelo. Ushukela mubi, kepha ushukela ngendlela ewuketshezi kubi kakhulu. Isibonelo, olunye ucwaningo luveze ukuthi iziphuzo ezihlekisayo zihlotshaniswa nengozi eyengeziwe ka-60% yokukhuluphala kwezingane ngengxenye ngayinye yansuku zonke. Khumbula ukuthi futhi ubhekisa kujusi wezithelo, oqukethe inani elilinganayo likashukela njengesiphuzo esingewona atshwala, njenge-coca-cola. Yidla wonke izithelo, kepha ukhawulele ukusetshenziswa kwejusi yezithelo noma ukugweme.
24. Yidla ukudla okuqinile. Uma ufuna ukuba ngumuntu othambile futhi onempilo, into enhle ongazenzela yona yimikhiqizo eyodwa enezinye izithako ezibandakanya isithako esisodwa. Le mikhiqizo inokwaneliseka kwemvelo, futhi kunzima kakhulu ukuthola isisindo, uma iningi lokudla kwakho lisuselwa kubo.
25. Ungahlali ekudleni okuqinile - udle ukudla okunempilo. Enye yezinkinga ezinkulu zokudla ukuthi akuvamile ukusebenza ngokuhamba kwesikhathi. Kunoma ikuphi, abantu abanamathela ekudleni, ngokuthola isisindo esithe xaxa, futhi ucwaningo lukhombisa ukuthi ukugcinwa kokudla kungukubikezela njalo kwesisindo sokuthola isisindo ngokuzayo. Esikhundleni sokuhlala ekudleni, lwela ukuba ngumuntu onempilo. Gxila ekudleni komzimba wakho, hhayi ekunciphiseni kwakhe. Ngemuva kwalokho ukulahlekelwa isisindo kufanele kulandele ngokwemvelo.
26. Bheka kancane. Ingqondo yakho ingathatha isikhathi ukuqonda ukuthi usuvele wafaka ngokwanele. Ezinye izifundo zibonisa ukuthi ukuhlafuna kancane kungakusiza ukuthi udla amakhalori angaphansi futhi ukhuphule ukukhiqizwa kwama-hormone ahambisana nokunciphisa umzimba. Futhi cabanga ngokuhlafuna ukudla okuphelele. Ucwaningo lukhombisa ukuthi ukuhlafuna okuthuthukile kunganciphisa ukuthathwa kwekhalori ngesikhathi sokudla. Le mikhuba iyingxenye yokudla okunempilo, inhloso yokuthi yikuphi ukukusiza wehlise ukunciphisa ukudla futhi unake ukuluma ngakunye.