Ukunciphisa umzimba ngendlela enempilo kuyimfuneko ukulandela ukutya okuphantsi kweekhalori. Ukutya okuhlukahlukeneyo kunye nokulinganisela okubandakanya ukutya okukunceda ukuba unciphise umzimba kodwa ngaphandle kokubeka impilo yakho emngciphekweni. Ngokuba ukutya kucutshungulwa ngokwahlukileyo kwi-metabolism kwaye ngamnye uvelisa iziphumo ezahlukeneyo ngokweemvakalelo zendlala, kwisixa seekhalori ezisetyenzisiweyo okanye kwiihomoni.
Ngoko ke, kukho ukutya okungakhuthazwa kakhulu xa ufuna ukunciphisa umzimba, kuba ngokufutshane, zonke iikhalori azilingani. Ukutya okunye ukutya kunenzuzo kule ngqiqo, kuba ngenxa yezondlo zabo kunye nendlela umzimba ozisebenzisa ngayo i-metabolise, zinceda ukunciphisa umzimba ngaphandle kokubeka impilo yakho emngciphekweni. Qaphela ukuba yeyiphi na kuzo kwaye uqalise ukuzisebenzisa ukuphucula ukutya kwakho.
Ukutya okukunceda ukunciphisa umzimba
Ukuze ube nokutya okunempilo kufuneka utye ukutya okuvela kuwo onke amaqela. Ngoku xa kuyimfuneko yehla emzimbeni, kufuneka unciphise ezo zi-caloric ezininzi kunye nokwandisa ukutya okukhuthaza ukulahleka kwesisindo. Iiprotheyini ngamahlakani amakhulu kweli dabi, kwaye ke, isidlo ngasinye kufuneka sibe nenxalenye yokutya okubonelela ngeprotheni ephezulu. Konke oku kutya kusempilweni kwaye kukwanceda ukuba unciphise umzimba.
Amaqanda
Nangona kude kube kudala amaqanda ayefixiwe, kule mihla kuye kwaboniswa ukuba awanyusi i-cholesterol kuphela, kodwa asempilweni kakhulu kwaye akunceda ukuba unciphise umzimba. Amaqanda atyebile kwiprotheyini ekumgangatho ophezulu kwaye zikwaqulethe amafutha anempilo, okukuvumela ukuba utye ukutya okunempilo kweekhalori ezimbalwa kakhulu.
Inyama ecekeceke
Ukutya okunempilo akunakuze ugxothe inyama, nangaphantsi kokutya okunciphisa umzimba. Ukusikwa okubhityileyo kokona kuluncedo, njengoko kunamafutha aphantsi kwaye zineekhalori ezimbalwa kakhulu. Inzuzo enkulu yenyama ebhityileyo, njengenkukhu, umvundla, okanye inyama yenkomo engenamafutha, kukuba zibonelela ngeeprotheyini ezikuthintela ukuba ungalambi kungekudala emva kokutya.
Iitapile ezibilisiwe
Nangona ziyicarbohydrates kwaye ezi aziqhelekanga ukubakho kakhulu ekutyeni okuthoba ubunzima, zisafuneka kumzimba womntu. Ngoko ke, kubaluleke kakhulu ukutya ukutya okubonelela iicarbohydrates ngendlela enempilo. Iitapile ezibilisiwe yeyona ndlela ilungileyo, kuba iyahlutha kakhulu kwaye ikunceda ukuncedisana nezitya ezilula. Ewe kunjalo, hlala uzipheke zibilisiwe ukuze ungafaki iikhalori.
Iponyoponyo
Yenye yefashoni yokutya okuphezulu kwaye ayimangalisi, kuba iavokhado sesinye seziqhamo ezinokwakheka kwezondlo ezilungileyo. Oku kutya kunika amafutha anempiloNgokwendlela yeoyile yomnquma, iyanelisa kwaye ibonelela ngezondlo ezibalulekileyo kumzimba. Nangona kunjalo, i-avocado ine-caloric kakhulu, ngoko kufuneka isetyenziswe ngokumodareyitha kodwa rhoqo.
Iziqhamo
Ukuba ukutya okunciphisa umzimba kuthintela ukusetyenziswa kweziqhamo, baleka njengesibetho. Iziqhamo zineswekile ekufuneka umzimba usebenze ngokufanelekileyo, ziyilekese yendalo esinika amandla. Nasiphi na isiqhamo silungile ekutyeni kwaye sinjalo ukutya okunceda ukuba unciphise umzimba ngendlela enempilo. Kodwa njengakuyo yonke into, kukho ezinye iintlobo ezithandekayo, ezinje ngeapile, ipayinapile, amaqunube abomvu okanye isitrasi.
Ukongeza kokutya ukutya okukunceda ukuba ulahlekelwe isisindo, kufuneka ufunde ukupheka ngendlela engcono kakhulu. Ekubeni, nayiphi na ukutya ingaba yibhomu ye-caloric ukuba ayiphekwanga kakuhle. Gwema izitya ezithosiweyo, ezinamafutha kunye neoli eninzi. Funda ukupheka kwi-oven, fumana inzuzo yokupheka uqhume okanye ube ngabahlobo kunye neefriji ezintsha zomoya. Nawuphi na kubo kuyindlela efanelekileyo yokupheka ukutya ngendlela enempilo yokunciphisa umzimba ngaphandle kokubeka impilo yakho engozini.