Ukuze ulahlekelwe isisindo kufanele ushise ama-calories, ngaphezu kokuwanciphisa. Okusho ukuthi, ukulahlekelwa isisindo akusheshi, kulula, futhi akukwazi ukuzuzwa ngokuxubha, amaphilisi kanye nezixazululo ezimangalisayo. Noma okungenani, akunakwenzeka ukukwenza ngendlela ehlala njalo nenempilo. Okuwukuphela kwendlela esebenzayo yokwehlisa isisindo unomphela futhi ngaphandle kokubeka impilo yakho engcupheni ukulandela ukudla okunekhalori ephansi nokwenza ukuzivocavoca umzimba.
Ukudla okunekhalori ephansi akusho ukuthi kufanele ulambe. Lokho, kungenye yalezo zimangalo eziyingozi ezingaba beka engcupheni impilo yalabo abazama ukuthuthukisa isimo sabo ngokomzimba. Ungadla kahle, ngaphandle kokulamba futhi ngaphandle kokuyeka ukudla okucebile. Konke lokhu ngenkathi ulahlekelwa isisindo, ngoba into ebalulekile ukuthi ube nokudla okuqondile okuhlangabezana nezidingo zokudla okunomsoco, kodwa futhi kuphansi kwama-calories.
Ukudla nezemidlalo, izihluthulelo zokulahlekelwa isisindo
Njengoba sishilo, ukudla kungenye yezihluthulelo uma kuziwa ulahlekelwe isisindo, kanye nokuba nempilo enempilo. Ngalesi sizathu, kubalulekile ukufuna usizo lukachwepheshe bokudla okunomsoco, ngoba kungaleso sikhathi kuphela lapho ungaqinisekisa khona ukuthi unokudla okufanele ngokwezidingo zakho. Ngoba ukulahlekelwa isisindo kudinga ukubekezela nomzamo, kodwa Akusho ukulamba, noma ukubeka impilo yakho engcupheni.
Manje, uma kuziwa ekuzilolongeni, kunezinhlobo eziningi zezemidlalo kanye nezinqubo ezingenziwa ukuze ulahlekelwe isisindo ukuthi kufanele nje ukhethe lowo ohambisana nezidingo zakho. Uma udinga ukulahlekelwa isisindo esiningi futhi ungakaze udlale imidlalo, ungaqala ngokuhamba nsuku zonke. Imidlalo enomthelela omncane njengokubhukuda nayo iyanconywa, kusukela lapho ukukhuluphala kubalulekile ukucabangela ubuthakathaka ithambo nemisipha.
Futhi, into engcono kakhulu kungaba njalo ukuba nochwepheshe ozoklama uhlelo oluthile lokuqeqesha icala ngalinye. Into engenakwenzeka ngaso sonke isikhathi, ngakho-ke, kubalulekile ukuba nolwazi olukuvumela ukuthi udale uhlelo lwezemidlalo olunempilo ngangokunokwenzeka. Ukuhamba njengoba sishilo, kungcono kakhulu ukuqala, kodwa akwanele ukuphuma ukuyoshaywa umoya, ukubuka amafasitela ezitolo noma ukuxoxa ngosuku nabangane. Udinga ukushisa inombolo ethile yamakholori ukwehlisa isisindo ngempela.
Mangaki ama-calories okufanele uwashise ngosuku ukuze ulahlekelwe isisindo
Nakuba kungekho sibalo esiqondile esivumelekile kuwo wonke umuntu, ngoba umzimba ngamunye, ubukhulu nesisindo ngasinye kwenza umehluko. Kunemithetho ethile esingawenza ngayo umqondo. Okubalulekile wukuthola ibhalansi ebhalansi yamandla. Okungukuthi, kuyadingeka ukudla into efanayo eshisiwe. Uma sithatha isisindo esijwayelekile kanye nesilinganiso sobude, somuntu onesisindo esimaphakathi nokudla okunomsoco, singathatha inkomba elandelayo.
Kulokhu, ukulahlekelwa ikhilogremu lamafutha lo muntu kuzodingeka ashise amakholori angu-3500. Uma sidlulisela lesi sibalo ekunciphiseni isisindo okunempilo, okungaba cishe ikhilogremu elingu-1 ngesonto, umuntu okukhulunywa ngaye kuyodingeka ashise ama-kilojoule angaba ngu-600 ngosuku. Ngakho-ke, sesivele sazi ukuthi kufanele senze umsebenzi womzimba njalo futhi nsuku zonke ukuze sifinyelele umgomo.
Uma uzibuza ukuthi yimiphi imidlalo noma ukuzivocavoca okungenzeka ukuthi ushise lawo ma-calories angama-600 ngosuku, uzothola impendulo ngokushesha.
- Ukugijima. Ukugijima kuyindlela ephumelela kakhulu futhi eyisisekelo yokwenza ezemidlalo futhi ushise cishe ama-calories angu-700 ngeseshini ngayinye.
- Intambo yeqa. Ukuzivocavoca okunamandla ongashisa ngakho ama-calories angu-750. Yize kubantu abakhuluphele kuyancomeka ukuthi kubhekwe udokotela.
- Hambani. Isinyathelo sokuqala, esithengeka kakhulu futhi indlela engcono kakhulu yokuqala ukuthuthukisa ukufaneleka kwakho. Ngeseshini eqinile yehora elilodwa, ungalahlekelwa kufika kuma-calories angu-300. Njengoba ukhulisa ukushuba kanye nobude besikhathi sokuhamba kwakho, ungakwazi ukwandisa lawo ma-calories futhi ulahlekelwe isisindo ngokushesha okukhulu.
Into ebaluleke kakhulu yokulahlekelwa isisindo ukubekezela, ngakho-ke uma ubeka umzamo, isifiso nokuzinikela, ungafinyelela umgomo wakho ngendlela enempilo naphakade.