Alithandabuzeki elokuba eyona ngcinga inkulu sinayo xa kufikwa ukunciphisa umzimba ngokufanelekileyo itshisa iikhalori ezininzi kunokuba sizitya. Awudingi kuzinciphisa nantoni na, kufuneka ube nenkcitho ephezulu yekhalori yokuhlawulela oko kutya.
Ukutya sisitshixo soku fumana isinqe esihle, balolonge ubume bethu ukuze bazive bhetele. Ukwenza oku, kufuneka sazi kwaye sinyibilike kakhulu ukulandela ngokungqongqo izikhokelo zesondlo esinokungazithandi.
Ngaphandle kokutya, kufuneka siyidibanise ne- umthambo Ukunciphisa ivolumu, eyona nto ilungileyo kukucetyiswa yingcali ukuba ijongiswe kuwo wonke umzabalazo wethu wokunciphisa umzimba kunye nemilinganiselo.
Nangona kunjalo, kumaxesha amaninzi, sifuna ukubona iziphumo ezikhawulezayo, kuba umcimbi obalulekileyo uyasondela kwaye sifuna ukubonakala ulungile, koku, siyacebisa ezinye izitshixo zokukunika isitshixo esongezelelweyo ukuze ufumane isinqe esinqwenelayo osifunayo kwelinye inyanga.
Iindlela zokuphumeza isinqe esinqwenelekayo
Psych phezulu
Eyona nto ihamba phambili kukuhamba nezimvo ezicacileyo, i yiba nengqondo Sisitshixo sokuhlala ixesha elide kwinkqubo kwaye ungalahli ubuncinci. Kuya kufuneka ukhuthazeke kakhulu ukunciphisa umzimba kwaye wenze iinkqubo zomzimba ongaziqhelanga, oko kukuthi, ufumane uqeqesho.
Ukwenza oku, zikhumbuze yonke imihla ukuba kutheni usenza le uyenzayo, ncokola ngaphakathi kunye nawe kwaye setha iinjongo zokwenyani ngokwexesha kunye nomzimba wakho. Ke, uya kuzonwabela iziphumo ngakumbi.
Ukuzilolonga
Ubuncinci kufuneka wenze imidlalo iyure, sicebisa ukubaleka okanye ukuhamba ngokukhawuleza iyure enye ngosuku. Inkqubo ye- Ukuzilolonga aerobic Kukugqibelele ukuthoba ubungakanani kunye nokufezekisa injongo yakho. Ukwehla kobunzima ngenxa yokuba zizinto ezihlala ixesha elide kwaye ke ngenxa yoko ufuna ioksijini engakumbi kwaye uyakuphela sele uvutha amanqatha.
Ukuba ukhetha omnye umsebenzi, sicebisa ukukhwela ibhayisikile okanye ukuqubha. Ukuthintela ukuwela kwinkqubo ekruqulayo, khetha imidlalo ekufaneleyo ukuze ukwazi ukungqinelana. Kwaye ke, musa ukulibala i-hydration elungileyo, kubalulekile ukuba usele ulwelo oluninzi ngexesha lokuzilolonga, ke uya kunceda ekupheliseni ityhefu.
Ingqwalasela ekhethekileyo ekutyeni
- Phuma ngeswekile emhlophe nacoliweyo. Iswekile emhlophe ayidibanisi kuphela isondlo emzimbeni wethu, kodwa ikwabangela ukuba umzimba wethu uqokelele amanqatha amaninzi kuba ineekhalori ezininzi. Ukutya kunzima ukukulahla njengoko kunciphisa imetabolism yethu.
- Isitya ngasinye sihamba nayo isithako esinye kuphela. Kukhethwa imifuno okanye amaqanda. Ukutya okuphekiweyo okuphekiweyo, okosiweyo okanye ojiweyo, kuthintele konke okuthosiweyo. Ngokubhekisele kwintlanzi, thabatha iintlanzi eziluhlaza okwesibhakabhaka njengoko zisanelisa ngakumbi kwaye ziqulathe okunamafutha acid asempilweni.
- Kuphephe ukutya inyama ebomvu kule nyanga kwaye ukhethe inyama eneekhalori ezisezantsi, oko kukuthi, inyama engenamafutha ngaphandle kwemigca enamafutha. Nangona ukhetha ukucoca umzimba kakuhle kwaye utye iziqhamo kunye nemifuno kwaye hayi inyama engako. Nangona ungomnye wabadla inyama, thatha umvundla, inkukhu kunye ne-turkey ngokukhethekileyo.
- Yenza iiresiphi ezimnandi. Ukuba kwisidlo akufani nokutya okungalunganga kunye nokungalunganga, zininzi iindlela zokupheka ezinempilo kunye nezipheleleyo zokulahla ivolumu kunye namafutha, uthathe ixesha lokuyila imenyu esempilweni kwaye emnandi ukuze yonke imihla ufuna ukutya izinto ezimnandi.
- Khetha ukunxiba iisaladi kunye nezitya zakho nge lumazibuthe, iziqholo, isinamoni okanye kushushuEzi condiments ziya kukunika ukubamba okwahlukileyo kwaye ziya kukunceda ukuba unciphise umzimba.
- Funda ukwahlula uhlobo lwamafutha kuba ayizizo zonke eziyingozi emzimbeni wethu. Gwema ukutya kwe-transgenic, amafutha ezilwanyana avela kwinyama ebomvu, kunye namafutha apheleleyo. Kwaye ungakhathazeki ngokutya amandongomane, kuba banamafutha aluncedo kakhulu emizimbeni yethu.
- Hlonipha iodolo yokutya kunye yitya amaxesha ama-5 ngosuku. Kufuneka siqhelanise umzimba nokutya, ukuthatha izidlo ezi-5 ngemini kwenza ukuba umzimba wethu usebenze ngemetabolism yethu kwaye ungatshisa iikhalori ezingaphezulu. Ukuba izidlo ezi-5 azenzelwanga imetabolism iyahamba ivila kwaye igcina amanqatha njengendawo yokugcina ixesha xa ingenakutya. Ke ngoko, kufuneka siqhelanise nomzimba wethu ukuba usinike ukutya okunamafutha asezantsi ukuze usebenze kwaye ukutshisa amandla amaninzi.
Nangona sibhekisa esinqeni, ezi iingcebiso kukunciphisa umzimba Ngokubanzi, zilungele bonke abo bafuna ukunciphisa umzimba ngempilo kwaye ngaphandle kokungxama. Kuya kufuneka ube sisinyithi ukuqala ukutya kwaye ukulandela ngokuchanekileyo, kuba kuphela ngale ndlela onokuthi ufezekise iinjongo kunye neenjongo ezilungileyo.
Enkosi ngengcebiso, iswekile kunye namafutha kwizinto esizityayo kubalulekile, ndihlala ndinesiqhamo, iyogathi okanye iskim cheese kwaye xa ndikude nekhaya ndihlala ndiphethe imivalo yeekhalori ezisezantsi ukunqanda ukubamba idonut apho. Ndifumana itshokholethi emnandi kakhulu ene-oats evela kwi-belladieta, ndiyazithanda ezi zinto kuba zinayo ifayibha kunye neeprotein kwaye ngexabiso elifanelekileyo kuba ziyafumaneka kwimercadona.