Ukuba ufuna ukunciphisa umzimba ngendlela esempilweni, ngaphandle kwezidlo ezinobungozi nezingasebenziyo ezineziphumo ezithandabuzekayo zexesha elide, kuya kufuneka faka ukutya okuneekhalori ezisezantsi kukutya kwakho. Ukufunda ukutya kakuhle kokona kutya kulungileyo, kuba ukutya okwahlukeneyo, okufanelekileyo kunye nokusempilweni koko kufunwa ngumzimba wakho ukuze ube sempilweni kwixesha elide. Nje ukuba umkhwa wokutya ngokufanelekileyo, awuyi kufuna ukusika iikhalori ukunciphisa umzimba.
Kodwa ukuba ujonge ukunciphisa umzimba, kuya kufuneka uziphelise iimveliso zeekhalori ezingakumbi ezisempilweni. Ukutya okuneekhalori ezimbalwa onokuzitya ngobuninzi, ukuya thintela uxinzelelo kunye namathuba okutya kakhulu. Olu luhlu lokutya okuncinci lwekhalori luyakunceda ulungiselele ukutya ngendlela efanelekileyo, ukuze unciphise umzimba ngaphandle kokulamba.
Ukutya okuphantsi kweekhalori
Isitshixo sokwehla kobunzima kukufumana ibhalansi yamandla. Xa usebenzisa iikhalori ezingaphezulu kokutshisa, ufumana ubunzima kuba ezo khalori zigcinwa njengamafutha. Ke ngoko, iyafuneka ukunciphisa ukutya kweekhalori kunye nokunyusa inkcitho yekhalori xa ufuna ukunciphisa umzimba. Ngokwazisa oku kutya okuneekhalori ezisezantsi ekudleni kwakho, umzimba wakho ufumana amandla amancinci afunekayo ukwenza imisebenzi yakho yemihla ngemihla.
Ngoncedo lokuba kukutya okukunceda utye kakuhle, ngaphandle kokulamba, okanye ubeke impilo yakho emngciphekweni. Ngexesha elifanayo banceda unciphise umzimba, ngokusengqiqweni, ngokudibanisa ukutya okuncinci kweekhalori kunye nomsebenzi oqhelekileyo womzimba. Ngoku ewe, masibone ukuba ziyintoni na ukutya okuneekhalori ezimbalwa ekufuneka uzizise kwisidlo sakho ukunciphisa umzimba.
Iziqhamo
Nakuphi na ukutya okusempilweni, iziqhamo kufuneka zibekhona, ukutya okuneekhalori ezincinci, ezineevithamini ezininzi, iiminerali kunye nemicu. Nangona ngokwemvelo ziqulathe iswekile, ayinanto yakwenza neswekile esulungekisiweyo. Ngokuchasene noko, sisisombululo esifanelekileyo kwabo bangakwaziyo ukuyeka iswiti. Ngaphakathi kweziqhamo, kukho iikhalori ezimbalwa kunezinye, umzekelo, ivatala, ivatala, okanye amaqunube ziziqhamo ezibonelela ngeekhalori ezincinci.
Verduras
Imifuno ngokubanzi ineekhalori ezimbalwa, yiyo loo nto kukutya ekufuneka kusetyenziswe kakhulu kuko nakuphi na ukutya, ngakumbi ukunciphisa umzimba. Phakathi kweqela lemifuno, abo baneekhalori ezincinci yitumato, ikhukhamba, i-zucchini, i-asparagus, ibroccoli kunye neseleri. Yitya imifuno kwizidlo eziphambili zosuku, ziphekwe ngeoyile encinci kwaye ngendlela yendalo.
Amaqanda
Nangona iminyaka ethile amaqanda ebenento enedumela elibi, Izifundo zakutshanje zibonisa ukuba kukutya okufanelekileyo nakuphi na ukutya. Kukutya okutyebileyo kwi-vitamin B12 kunye neeproteni, zinokulungiswa ngeendlela ezininzi ezisempilweni kwaye zilungele isidlo sakusasa esipheleleyo.
Inkukhu kunye neturkey
Iinyama ezineekhalori ezimbalwa kunye namafutha amancinci kufuneka acoliwe okanye abhakwe, ngeoyile encinci kunye nokususa ulusu. Ezi nyama zityebile ngeprotein, kwaye ekudleni ukunciphisa umzimba, ziyimfuneko kuba kunjalo ukutya okwanelisayo okuya kuthintela ukutya kakhulu.
Iisobho
Ukutya okuqukethe amanzi amaninzi kunamafutha amancinci, okwenza ukuba ibe liqabane elifanelekileyo kwisidlo sokunciphisa umzimba. Iisobho zilungile kule meko, kuba zilungisiwe ngokutya okunamafutha asezantsi, kunjalo satiating, diuretic kwaye ingathathwa ishushu kwaye ibande. Ewe kunjalo, kufuneka zihlale zisenzelwa ekhaya ukulawula izithako, ityuwa kunye nomxholo weoyile.
I-cottage cheese
Iiyogt ezinomxholo ophezulu weprotein, ezinje ngecottage cheese, iyogurt yamaGrikhi okanye ezithile esele zithengisiwe kwiivenkile ezinkulu ezininzi, zilungele ukutya okunciphisa umzimba. Kunye Amafutha amancinci kakhulu, akukho shukela longezwa kunye neeprotein ezininziKukutya okufanelekileyo ukuthatha phakathi kokutya.
bonke oku kutya kuya kukunceda ukunciphisa umzimba ngendlela esempilweni, Ukuba nje ubadibanisa nomsebenzi olungileyo wesiqhelo womzimba.