Kutheni abanye abantu bengehli ubunzima bomzimba ukuba bayatya kwaye bazilolonge?

isikali broccoli

Inokwenzeka ukuba, siqale inkqubo yokulahleka kwamafutha ngexesha elithile. Siqala irejimeni yokutya elungeleleneyo kwaye siyincedise ngemidlalo okanye imithambo. Noko ke, ekupheleni kwenyanga sisenobunzima obufanayo. Emva koko, siyadimazeka kwaye sifumanise ukuba akunakwenzeka ukuphulukana nezo pounds zingaphezulu. Kulapho abantu abaninzi bacinga khona kutheni benganciphisi ubunzima ukuba bayatya kwaye bazilolonge.

Kweli nqaku siza kukuxelela ukuba kutheni abantu abazamayo ukuba banganciphisi ubunzima xa betya kwaye benze umthambo.

Iikhalori ezisetyenzisiweyo

isondlo esifanelekileyo

Zininzi izizathu ezibangela ukuba ungehli emzimbeni nokuba ungowokuzilolonga kunye nokutya kakuhle, kodwa ungakhathazeki, yonke into inesisombululo, ungatyhafi kwaye unikezele kumlo wakho wokunciphisa umzimba. Into yokuqala kuzo zonke kukuphonononga iikhalori ozisebenzisayo. Esi sesinye sezizathu eziqhelekileyo xa ezi meko zisenzeka. Ngokutya kakubi asithethi ukutya okungenamsoco okanye iilekese, Sigxininisa kwiimali zeekhalori ozidlayo kunye nezo ulahlekelwayo, kubandakanywa nokutya kwiiyure ezingaqhelekanga.

Ngaphambi kokuba nasiphi na isicwangciso sokuqalisa ukunciphisa umzimba, kubalulekile ukuba uyazi imetabolism yakho, kuba abantu abane-metabolism ecothayo bakufumanisa kunzima kakhulu ukunciphisa umzimba. Ke ngoko, ngumsebenzi wakho ukukhawulezisa ukunciphisa umzimba ngokukhawuleza. Oku kubandakanya amandla njengokuzilolonga, ngoko ke kufuneka kubekho ibhalansi phakathi kweekhalori ozichithayo kunye nezo uzityayo kwakhona.

Umthambo onzima ngokuphakathi utshisa malunga neekhalori ezingama-300, ngelixa ukutya okukhawulezayo okufana neehambhega okanye isiselo esithambileyo kunokongeza malunga neekhalori ezingama-700. Kwenzeka into efanayo ngeecarbohydrates okanye iswekile. Kule meko, kungcono ukwenza isicwangciso sesondlo ngoncedo lwengcali apho kukho ukulinganisela phakathi kokutya kwakho, amandla owadingayo kunye namandla owachithayo.

Ukholelwa okanye awukholelwa, i-snacking ibalulekile ukusinceda ukuba sinciphise umzimba. Khumbula ukuba i-metabolism yethu ingamandla kwaye ukuba sisitya rhoqo siya kunceda ukuyenza isebenze ngakumbi. Iingcali zincoma phakathi kwe-5 kunye ne-6 yokutya ngosuku, ngokukodwa: isidlo sakusasa, isidlo sasemini, isidlo sasemini, i-snack kunye nesidlo sakusihlwa. Ewe ezi kufuneka zibandakanye iziqhamo, iyogathi okanye into enesondlo kodwa isezantsi ngeekhalori, akukho kutya kuqhotsiweyo. Nangona konke oku akuyimfuneko njengomlinganiselo opheleleyo wamandla. Akukhathaliseki nokuba zeziphi izidlo esizityayo suku ngalunye, yonke into iya kuxhomekeka kubomi bethu bemihla ngemihla.

Andinciphi emzimbeni kwaye ndiyatya kwaye ndiyajima

Kutheni unganciphisi umzimba ukuba uyatya kwaye wenze umthambo?

Ukuzivocavoca okanye ukunyakaza komzimba kunomthwalo we-30% xa kuziwa ekunciphiseni ubunzima kwaye ukuba awukwenzi., kungakhathaliseki ukuba ukutya okulungileyo kangakanani, ukulahlekelwa kwesisindo kuya kuba kuncinci kakhulu, kucotha okanye kuhlwempuzeke ngokupheleleyo

Ngokufanayo, ukuhambelana kuyimfuneko. Kunconywa ukwenza iiseshoni zemizuzu engama-45 ukuya kwiyure ye-1 ubuncinane iintsuku ezi-4 ngeveki. Noko ke, eyona nto ilungileyo onokuyenza kukwenza umthambo ubuncinane imizuzu engama-30 ngosuku, ngakumbi ukuba umthambo ungowokunciphisa umzimba.

Enye into ebaluleke kakhulu kukusebenza kakuhle kwezemidlalo okanye umthambo.. Gcina ukhumbula ukuba kuxhomekeke kwindlela otya ngayo, amaxabiso akho kunye nemeko yempilo, kukho isixa esithile seekhalori ekufuneka ulahlekelwe ngazo yonke imihla ukuze uqaphele umphumo, ke, unokufuna inkqubo ebukhali okungenani kwinyanga yokuqala. . Izenzo ezifana neyoga okanye iPilates zinceda ukugcina ubunzima obunempilo, kodwa abasebenzisani ngokufanelekileyo nokwehla kobunzima.

Kutheni ndisitya ukutya kwaye ndisenza umthambo kwaye ndityebe?

Abantu abahleli phantsi okanye abangakuthandiyo ukudlala imidlalo ngabona bachaphazeleka kakhulu. Xa uqala inkqubo entsha ebandakanya umthambo kunye nokutya, umzimba wakho unokuhlaselwa kwaye endaweni yokukunceda ukuba unciphise umzimba, unokutyeba.

Xa kukho ikhalori ephantsi, Umzimba wethu kufuneka uqhelane nokunqongophala okutsha kwezinto zokufezekisa imisebenzi yawo. Ngelixa sikule nkqubo, izicubu ze-muscle zikhula ukwenza ezi ntsilelo kwaye kungenxa yoko kwiimeko ezininzi ubunzima bufunyenwe kwiiveki zokuqala, nakwinyanga yokuqala. Kwenzeka into efanayo ngokunyuka kweeprotheni, okubangela ukugcinwa kwamanzi kwaye ngoko ke ubunzima obuninzi.

Iingxaki zehomoni ezinokwenzeka

Kutheni abanye abantu bengehli ubunzima bomzimba ukuba bayatya kwaye bazilolonge?

Into eqhelekileyo, ngakumbi kubantu abatyebe kakhulu. Iingxaki zeHormonal kwinqanaba le-thyroid, i-gland ejongene nokulawula amahomoni, ingaba yimbangela yokuba uzuze ubunzima ngaphandle kwenkcazo okanye ukulahlekelwa ubunzima nangona udla kakuhle.

Abantu abanengxaki yokungalingani kwe-thyroid Banokubandezeleka ngenxa ye-hyperthyroidism kwaye balahlekelwe ubunzima obuninzi okanye, ngokuchaseneyo, bahlupheke kwi-hypothyroidism kwaye bafumane ubunzima. Eyona ndlela yokufumanisa oku kukuya kugqirha wosapho lwakho ukuze akuvavanye kwaye akuthumele kwingcali. Ngokuqhelekileyo oku kufundwa yi-endocrinologist, oya kukucela iimvavanyo zehomoni eziza kugqiba ukuba kukho ingxaki kwi-thyroid.

Indlela yokubala iikhalori

Ukubala iikhalori kuyindlela eqhelekileyo kwabo bafuna ukugcina ibhalansi ekutyeni kwabo. Le nkqubo ibandakanya ukuvavanya umthamo wamandla owufumana kukutya okutyayo imini yonke. Uninzi lweemveliso zokutya ezipakishweyo zineeleyibhile ezichaza inani leekhalori ngokuphakwayo. Ezi lebhile zikwanika ulwazi ngezinye izondlo eziyimfuneko, ezifana namafutha, iiproteni, kunye neecarbohydrates.

Kukho ii -apps ezininzi kunye neewebhusayithi ezenzelwe ukwenza ukulandelela iikhalori kube lula. Ungangenisa ukutya okutyayo kunye nezixa ezihambelanayo, kwaye ezi zixhobo ziya kwenza izibalo kuwe, ukubonelela ngesishwankathelo se-caloric yakho yemihla ngemihla.

Ukufunda ukuqikelela okanye ukulinganisa izahlulo zokutya kubalulekile ekubaleni iikhalori ezichanekileyo. Ungasebenzisa izixhobo zasekhitshini, izikali, okanye uthelekise nezinto zemihla ngemihla ukuze ufumane umbono ocacileyo wobungakanani.

Xa upheka, khumbula ukuba ezinye iindlela, ezifana nokuqhotsa okanye ukongeza i-sauces kunye namafutha, kunokunyusa kakhulu umxholo wekhalori wokutya kwakho. Zama ukukhetha iindlela zokupheka ezisempilweni, ezifana nokuqhotsa, ukubilisa, okanye ukubilisa.

Ukugcina irekhodi yonke into oyidlayo emini kukuvumela ukuba uvavanye i-caloric yakho yonke yokutya. Oku kunokwenziwa nge-app, idayari yokutya, okanye ngokuthatha amanqaku kwisixhobo sakho esiphathwayo.

Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokuba kutheni abanye abantu benganciphisi ubunzima xa betya kwaye balolonge umzimba.