Amaphutha avame ukwenziwa akwenza ukhuluphale unganakile. Ucabanga ukuthi wenza konke kahle, udla izithelo nemifino eningi, upheka ukudla okunempilo futhi ugwema ukucutshungulwa, amafutha nokudla okungenampilo. Kepha unyathela esikalini bese uthola ukuthi awulahli isisindo somzimbaNgisho lokho uyakhuluphala. Ngaphambi kokuphonsa ithawula, cabanga ngalezo zenzo ezincane ezonakalisa ngokungadli ukudla kwakho ngokungazi.
Izinto eziningi zinomthelela lapho uthola noma wehlisa isisindo, ngoba hhayi ukudla kuphela okungonakalisa ukudla kwakho. Nawa amanye amaphutha ajwayelekile futhi aphindaphindiwe, lezo zenzo ezikwenza ukhuluphale ngaphandle kokuzibona futhi ezingakwazi ukubeka umsebenzi omningi nomzamo engozini yokwehlisa isisindo.
Amaphutha akwenza ukhuluphale
Ukudla kahle, noma ukucabanga ukuthi wenza kahle kakhulu, akwanele njalo lapho udinga ukunciphisa umzimba. Kwesinye isikhathi ukushukuma okuncane njengokuyeka ukudla noma ukufaka isithako esingeziwe kungalimaza yonke imizamo yokudla okuhle. Ukuze uqiniseke ukuthi udla okudingayo futhi wehlisa isisindo ngendlela enempilo, kungcono ukukwenza iya kuchwepheshe wezokudla ongakuqondisa futhi wakhe uhlobo oluthile lokudla ukuhlangabezana nezidingo zakho.
Ngokuqondene nalabo abancane (noma abakhulu) amaphutha enziwa unganakile futhi akwenze ukhuluphale, lezi ezinye zazo.
Ungadli amaprotheni ngesidlo sasekuseni
Amaprotheni Zikusiza ukuthi wehlise isisindo ngakho-ke kumele ubekhona ekudleni ngakunye. Kepha njalo ngendlela enenhloso futhi enempilo. Ngoba umzimba awukwazi ukufaka isakhi esisodwa kuphela, ngoba uzidinga zonke ukuze zisebenze kahle. Isidlo sasekuseni esiphelele kufanele sibe nengxenye yama-carbohydrate, njengesinkwa sikakolweni esiphelele noma i-oatmeal, ingxenye yamafutha enempilo njengekotapeya noma uwoyela womnqumo futhi, nama-protein.
Ungangeza amaprotheni esidlweni sakho sasekuseni ngezindlela eziningi ezahlukahlukene, amaqanda aqhekeziwe ayindlela enhle njalo. Yize ungakhetha amanye amaprotheni afana ne-serrano ham noma i-ham ephekiwe, yize kubalulekile ukuthi uhlale ubheka isoseji enamaphesenti amakhulu enyama phakathi kwezithako zayo. Amaprotheni esidlweni sasekuseni akusiza uzizwe usuthi kakhulu futhi kusiza ukusheshisa imetabolism.
Ukukhetha izithako ezingalungile kusaladi
Amasaladi kufanele abe yingxenye yokudla kwakho, okubaluleke kakhulu kosuku empeleni, kepha uma ukhetha izithako ezingalungile uzobe ungeza amakhalori azokwenza ukhuluphale. Uma esikhundleni sokubeka okokugqoka okuvamile, uviniga nosawoti ukhetha usoso, uzobe ungeza ushukela, amafutha, nezinye izithako ezingenampilo. Njengokungathi ungeze izithako ze-caloric kakhulu njenge-toast, ushizi onamafutha noma amasoseji anamafutha amaningi. Isaladi enhle ingaqedwa ngenkukhu eyosiwe, ushizi onamafutha amancane, noma i-tuna yemvelo.
Phuza amanzi amancane
Amanzi ayinto esemqoka ukuze umzimba usebenze kahle. Kukusiza ukuqeda ubuthi nemfucuza okungadingeki emzimbeni. Ngalesi sizathu, kubalulekile ukuphuza okungenani ilitha elilodwa nohhafu wamanzi ngosuku. Noma kunjalo, uma wehlile emzimbeni kufanele ugweme ukuphuza amanzi amaningi ngokudla, njengoba kuzokwenza isisu sakho sizizwe sivuvuke kakhulu. Kungcono ukuphuza amanzi ngaphambi kokudla ukuze uzizwe ugcwele futhi ugweme ukudla ngokweqile.
Yidla okuncane kakhulu
Uma udla okuncane kakhulu, ngaphezu kokubeka impilo yakho engcupheni, uzobe uphoqa umzimba wakho ukuba uqoqe amafutha ngezikhathi lapho ungenandawo yokuya khona. Okusho ukuthi, umzimba udinga amandla futhi kulokhu kukhona ukudla. Lapho ungadli ngokwanele umzimba uya kwimodi yokonga bese wehlisa ijubane imetabolism ukonga izinqolobane, okuhumushela ekuzuzeni isisindo.
Ukwehlisa isisindo kufanele udle kahle, wondle umzimba wakho kahle nangama-calories adingekayo ngokuya ngezidingo zakho. Khetha izithako kahle, udle izikhathi eziningana ngosuku ngamanani amancane futhi ngaleyo ndlela uzogcina imetabolism yakho isebenza usuku lonke. Ngokubekezela, ukubekezela nokubheka lawa macebiso, uzokwazi ukunciphisa isisindo unomphela.