Uma okudingayo ukunciphisa umzimba futhi wehlise isisindo, okuhle ukulandela imihlahlandlela ethile futhi izincomo ukuze ngesikhathi senqubo ukwazi ukufinyelela ezinhlosweni zakho ngendlela engcono kakhulu.
Kubalulekile, yize kungenasidingo ngokuphelele, ukugcina ithrekhi yama-calories afakiwe, kufanele uwahambise ngendlela efanele, ukhethe ukudla kwakho kahle futhi ungakudebeseli ukuzivocavoca umzimba. Lokhu ngezinye zezinto eziseqhulwini okufanele zilandelwe uma ufuna ukunciphisa isisindo.
Inkinga yokukhuluphala yindaba ebalulekile, ngoba ithinta abantu abaningi ngokwengeziwe futhi isakazeka emhlabeni wonke. Njengamanje, ngokwezifundo esingazithola nangolwazi lochwepheshe, kungakhishwa eminye imibono eyisisekelo yokudla okunempilo ezosisiza ukuthi sinciphise isisindo ngendlela enempilo.
Ngokuhamba kwesikhathi, odokotela banqume ukugxila ezindleleni nasekudleni ukuze banciphise isisindo kushintshile. Njengoba kuyinkinga lapho izinto eziningi zingenela khona, kuyadingeka ukuyisingatha ngendlela ehlukahlukene.
Njengamanje, abantu abaningi bafuna isisusa sokuthola ukudla, izeluleko, okuhlangenwe nakho kwangempela kwabantu abakwazile ukulahlekelwa inani elikhulu lamakhilo. Kodwa-ke, akuyona yonke into esiyithola ku-Intanethi enokwethenjelwa nekhwalithiNgalesi sizathu, besifuna ukuqoqa kule ndatshana konke okumele kubhekwe lapho kuqala ukudla futhi kukulandela ngempilo.
Gcina lokhu engqondweni ukuze ulahlekelwe isisindo ngendlela enempilo
Ukhiye ekudleni kwanoma yiluphi uhlobo ukuluvumelanisa nezidingo zomuntu ngamunye, ayikho indlela engenaphutha kuwo wonke umuntu, ngoba umzimba ngamunye wehlukile.
Ezinye zezici okuxoxwe ngazo ngezansi ziyisiqalo kuzo zonkeNgakho-ke, ilwazi olubalulekile kunoma ngubani.
Kufanele wazi isimo sempilo
Ngaphambi kokuqala ukudla ukuze unciphise isisindo, kungcono ukuxoxa ngakho nodokotela womndeni wakho ukuze akwazi ukukucabangela, ukuthola ukucubungula okufanelekile nezincomo angazinikeza.
Ngayo kungenzeka ukwazi isimo esedlule sezempilo nazo zonke izimo lokho kudlala ekunciphiseni isisindo.
Xhumana nodokotela wezokudla noma wezokudla Kusiza kakhulu ukusungula isu elenzelwe umuntu ngamunye ukufeza izinhloso esizibekile, kungusizo olwengeziwe olusivumela ukuthi siqhubekele phambili.
Ekugcineni, kuhle ukusebenzisa izinguquko ekudleni ngendlela ehamba kancane. Lokhu kungagwema umuzwa wosizi ezindabeni zokushintsha indlela odla ngayo, Lokhu kwenza kube nzima noma kusenze sicabange kabusha ukusishiya.
Izinhloso esizibekayo kufanele kube: zesikhashana, ezingokoqobo neziphelele ukuze kube lula ukuzizuza futhi singaliphonsi ithawula. Kufanele sibeke umgoqo ekuqaleni phansi ukuze isonto ngalinye elidlulayo sikhuphule okuhle kwethu futhi sikulangazelele kakhulu ukuqhubeka.
Finyelela ukushoda kwekhalori
Umbono ulula, ukunciphisa umzimba kuyadingeka ukusebenzisa ama-calories ambalwa kunalawo asetshenziswayo ngokuhamba kosuku lwethu usuku nosuku. Kunenani elikhulu lokudla nemibuso yokwehlisa isisindo, iphuzu eliyinhloko lakho konke ukusungula ukusilela kwekhalori.
Umzimba usebenzisa owawo amandla owonga futhi iphesenti lamafutha omzimba liyancipha. Amakholori yisilinganiso esikala ngaso amandla okudla emzimbeni. Ukushoda kwekhalori kuqondakala njengesimo lapho inani lamandla afakiwe lincane kunalelo elisetshenzisiwe.
Uma sinciphisa ama-calories ngangokunokwenzeka, esingakwenza ukufaka impilo yethu engozini ngoba singadala ukushoda kwezakhamzimba ezibalulekile ezingathinta ukusebenza okujwayelekile.
Kufanele ucabangele ama-macro kanye nama-micronutrients
Ukuxhuma okuncane okungenhla, kufanele ube nokudla okunconyiwe kwekhalori okuzosivumela ukuthi sehlise isisindo. Amandla atholakala ekudleni kumele ahanjiswe ngendlela efanele phakathi ama-macronutrients, okungukuthi, amaprotheni, ama-carbohydrate namafutha.
Lapho sifuna ukunciphisa umzimba, ukuba khona kwamaprotheni ekudleni kudlala indima ebalulekile ngezizathu eziningana. Amaprotheni ahlinzeka ngokusutha futhi asize ekugcineni ukusilela kwekhalori, ivimbela nokulahleka kwemisipha futhi inyuse i-thermogenesis.
Inani lamaprotheni anconywayo laphakathi kuka-1,5 no-2 amagremu wamaprotheni kuwo wonke amakhilogremu esisindo somzimba. Ngaphezu kwalokho, kuyadingeka ukukhetha kahle uhlobo lwamaprotheni esizoludla: inyama emhlophe, inhlanzi, amaqanda, imidumba noma i-tofu.
Amanye ama-calories ahlukaniswe ngamafutha, okufanele ngabe azungeze 0,7 no-1,2 amagremu ngekhilogremu ngalinye lesisindo, nama-carbohydrate. Kwezinye izimo, njenge-carb ephansi noma ukudla kwe-ketogenic, isilinganiso se-carb singahluka.
Ngokuqondene ne micronutrients, indlela engcono yokumboza ukusebenzisa inani elikhulu le- izithelo nemifino, lokhu kunikela ngamaminerali, amavithamini kanye nemicu.
Akufanele weqe ukudla
Okufanele kwenziwe ukudla okuncane usuku lonke, hhayi ukulinda ukudla ipuleti eligcwele ukudla ukuze sizigcwalise. Inani lokudla nokuthi lidliwe yini kungesinye isici. ukubheka ukunciphisa isisindo ngendlela enempilo.
Okufanelekile ukuba nesidlo sasekuseni esimnandi, isidlo sasemini emini nesidlo sasebusuku ngokushesha okukhulu. Phakathi kokudla, uma silambile, singaba nesidlwana esinempilo, kepha gwema amafutha nama-carbohydrate, uklomelise izithelo, imifino kanye namaprotheni.
Nakekela indlela odla ngayo
Kufanele ube nemikhuba emihle yansuku zonke enempilo yokufeza izinhloso zakho:
- Yidla kusuka kumacwecwe amancane: Lokhu kusiza ipuleti libukeke ligcwele futhi sijwayela izingxenye ezincane.
- Thatha isikhathi esincane sokudla: kufanele ukwenze ngaphandle kokushesha futhi ukuhlafune kahle ukudla kwakho. Lokhu kusiza umzimba ukuthola umuzwa wokusutha, kepha futhi kusivumela ukuthi sikujabulele ukudla.
- Akufanele wenze eminye imisebenzi ngasikhathi sinyeKufanele ugxile ekudleni hhayi kwimisebenzi eminingi.
- Hlela ukudla: Ukuthuthuka kungaholela ekukhethweni okungalungile, futhi kungalahla ukudla kwethu kude.