Amathiphu alabo besifazane abanenhlanhla abadinga ukukhuluphala

Sijwayele ukucabanga ukuthi abesifazane bahlala befuna ukunciphisa isisindo ukuze babukeke bebahle, ukuthi ama-kilos athe xaxa ajwayelekile nokuthi kufanele udle ukudla ukuze uthole isisindo kuyinto enhle. Uma ungomunye wabesifazane abahlupheka ngoba kufanele ubulawe yindlala yokwehlisa isisindo futhi ube semgqeni, kuyinto ejwayelekile ukuthi ucabange ukuthi abesifazane okumele bakhuluphale bonke banenhlanhla.

Kepha iqiniso ukuthi abazizwa benenhlanhla (noma mhlawumbe hhayi bonke). Ukuthola amafutha akulula ngaso sonke isikhathi lapho imetabolism ivame ukuba nomzimba omncane, futhi owesifazane ofuna ukukhuluphala ukuze abukeke emuhle angathola ukuthi kungaba nzima kakhulu kunalokho ayecabanga kuqala. Futhi akukhona ukuthi konke kususelwa ekudleni amabhanisi noma ama-pizzaUkuze uzuze isisindo kufanele ukwenze ngendlela yokudiyazela nangokunempilo. Uma kungenjalo, kungenzeka ukuthi impilo ithinteke kabi kakhulu.

Ngenkathi abesifazane abaningi befuna izindlela eziphumelelayo zokwehlisa lawo makhilogremu athe xaxa, baningi abanye besifazane abadinga ukukhuluphala futhi kubo, kunzima kakhulu nokuzuza lawo maphawundi futhi ube nesisindo esinempilo. Nawa amanye amathiphu ongazama ukukhuluphala.

Kufanele usebenzise lawa macebiso uze uthole isisindo osifunayo. Uma usufinyelele kuzo, sincoma ukuthi uqale ukudla okunomsoco ukuze uthole ukudla okunomsoco. Khumbula ukuthi ukudla okufanele nokuvivinya umzimba kuzohlala kunempilo yakho ngokomzimba nangokomzwelo.

Ukuvivinya umzimba ukuze kusebenze indlala

Ukuvivinya isifiso sakho sokudla ngakho-ke uzolamba isidlo sasemini noma sedina. Lokhu akusho ukuthi kufanele udle yonke into, kuphela ukuthi ukuzivocavoca umzimba ngaphambi kokudla kuzokwenza ulambe futhi udle kakhulu. Vele, zama ukungadli konke okubonayo ngoba kufanele ukhuluphele, futhi unakekele impilo yakho.

Ngakho-ke thola inqubo ekusiza ukuthi udlale imidlalo ngaphambi nje kwesikhathi sokudla, njengasekuseni noma ngaphambi kokudla kwakusihlwa.. Ngalo mqondo, ungawunakekela umzimba wakho ngokuwuqinisa, futhi uzolamba futhi. Owesifazane odla ukudla, noma ngabe angazivocavoca ngemuva kwalokho, kufanele adle ecabanga ngamakhalori awadlayo, esimweni sakho ukhululekile ukudla ingxenye eyodwa noma ezimbili zepuleti eliphilile.

Yidla ukudla okungu-5 ngosuku kanye nokudla okulula phakathi kokudla

Njengalabo besifazane okufanele banciphise isisindo, lapho kufanele ukhuluphele kubalulekile futhi ukuthi udle phakathi kokudla okungu-5 kuya ku-6 ngosuku. Lokhu kudla yilawa: ibhulakufesi, isidlo sasemini, isidlo sasemini, okulula nokudla. Kepha kuwe, uma unesifiso sokudla okulula phakathi kokudla, ungazigodli.

Kepha uma ngithi nibble, angisho ukuthi udla idonathi yokuqala onayo ku-pantry. Cabanga ukuthi kuyadingeka ukunakekela impilo yakho futhi ngalokhu into enhle kakhulu ukuthi udla ukudla okunempilo. Amantongomane ambalwa noma isinkwa esincane kungaba yisixazululo esihle sokudla okuthile phakathi kokudla.

Cabanga ngokudla kwekhalori

Iningi labesifazane kumele liqaphele kakhulu uma lidla ukudla okunekhalori, futhi uma lifuna ukwehlisa isisindo kumele libhekisise inani elilidlayo ngesonto. Kepha kuwe, ungakusebenzisa lokhu kudla kwekhalori bese ukukufaka ekudleni kwakho, uqiniseke ukuthi kunempilo. Ungayidla phakathi kokudla futhi kuzokusiza ukuthi uthole ama-calories amancane usuku lonke. Lokhu kudla kungaba: amantongomane, ama-yogathi noma ubisi oluphelele, okusanhlamvu okunoshukela, izithelo ezifana nobhanana noma amagilebhisi, njll.

Njengoba ngikutshelile ephuzwini eledlule, khohlwa ngokudla okungalungile empilweni yakho (nakunoma ngubani), njengamakhekhe ezimboni noma ushukela ocwengekile. Lokhu kudla kungadliwa, kepha ngokulinganisela nangezikhathi ezimbalwa ngenyanga.

Ukulawulwa kwamakhalori

Njengalapho owesifazane efuna ukunciphisa isisindo, kulesi sigaba kufanele wenze ukulawula ikhalori kepha ubuyele emuva. Ukuze ukwazi ukuzuza kancane kancane, kufanele wenze imali engenayo yama-calories phakathi kuka-2000 no-2500 ngosuku. Into ejwayelekile ekudleni kowesifazane imvamisa ingaba ama-calories ayi-1200 noma ama-1500 ... njengoba ubona ukuthi ukwanda kuyabukeka, kepha ukudla ukudla kwekhalori phakathi kokudla (njengoba ngishilo ngenhla) kutholakala kalula.

Yidla ukudla okwenziwe ekhaya

Ukuthi kufanele ukhuluphele akusho ukuthi kufanele udle izinto ezizoba nomthelela omubi empilweni yakho ngokuhamba kwesikhathi. Gwema ukudla ngokweqile okuvela kumabhikawozi, amakhekhe, ukudla okulula, noma ukudla okuphekiwe noma okusheshayo. Lokhu kuzokusiza kuphela ukukhulisa i-cholesterol yakho embi. njengoba impilo yakho ingekho esimeni esihle. Ukudla okunempilo kuza kuqala.

Thatha izithako zokudla

Ukudla lezi zithasiselo, okuhambisana nenkambiso yokuzivocavoca, kuzokusiza ukukhulisa isisindo somzimba futhi uthathe izakhamzimba ezithile. Ngakho-ke izithasiselo zokudla kungaba yindlela enhle kuwe naku ukwazi ukuzuza kancane kancane ngaphandle kokubeka impilo yakho engcupheni.

Kufanele uye kusazi sokudla

Kokubili ukuzuza nokulahlekelwa isisindo, inqubo kufanele ihambisane futhi igadwe ngusomsoco ongalandela ukuvela kokwelashwa. Futhi, uma usebenzisa izithasiselo zokudla, kufanele ubhekwe kakhulu ukuze wazi ukuthi umzimba wakho uphendula kanjani kulezi zinto. Khumbula njalo ukuxhumana nodokotela wakho, ngoba ukudla okunothile ngamakhalori noma ukusetshenziswa kabi kwemithi kungakwenza uzuze lawo kilos owafunayo, kepha angeke abe yisixazululo esinempilo.

Ngakho-ke uma ucabanga ngokuthola isisindo ngaphandle kokulandelwa isazi sokudla okunempilo noma ngaphandle kokuya kudokotela wakho kuqala ukuze akuqondise, kususe engqondweni yakho. Into yokuqala okufanele uyenze ukuya kudokotela wakho uchaze ukuthi kungani ufuna ukukhuluphala, umtshele ukuthi ufuna ukuzuza malini nokuthi kukulungele yini noma kufanele kube ngaphezulu noma ngaphansi ngokuya nge-BMI yakho (Body Mass) Inkomba).