Ukunciphisa umzimba kusekelwe kwi-equation elula: Ukunciphisa inani kwisikali, kufuneka udle iikhalori ezimbalwa kunokuba umzimba wakho uvutha. Unale nto engqondweni, kubonakala kunengqiqo ukuba ukusika iikhalori kangangoko kunokwenzeka kunokukunceda unciphise umzimba ngokukhawuleza. Iyavakala, akunjalo?
Ndikuthiyile ukukuphula kuwe, kodwa esi sicwangciso sokusika ikhalori sinokuthi sichithe imizamo yakho. Enyanisweni, ukutya kakhulu ngaphantsi kweekhalori zakho ezikhethekileyo akufuneki kuphela ukulahlekelwa kwesisindo kodwa kunokuchaphazela kakubi impilo yakho.
Ingxaki kukuba iimfuno zekhalori zomntu wonke zihlukile, ngoko ke akukho mlinganiselo omnye xa kuziwa ekubaleni iikhalori zokunciphisa umzimba.
Ngezantsi sikunceda uchonge iimpawu ezilumkisayo ezibonisa ukuba awutyi ngokwaneleyo. Ukongeza, sikunika isikhokelo malunga nendlela yokumisela isixa esichanekileyo seekhalori ozifunayo ngokwakho kubunzima obunempilo kunye nokwehla kobunzima obukhuselekileyo.
Ngokuqhelekileyo, abafazi akufanele banciphise iikhalori zabo ngaphantsi kwe-1.200 ngosuku kwaye amadoda kufuneka ahlale ngaphezu kwe-1.500 ngaphandle kokuba phantsi kweliso lochwepheshe bezempilo.
Wazi njani ukuba utya ngokwaneleyo?
uhlala ulambile
Xa uqala isicwangciso sokunciphisa umzimba, umzimba wakho unokufuna ixesha lokuziqhelanisa nokutya iikhalori ezimbalwa, ngoko kuqhelekile ukufumana indlala apha okanye apho. Kodwa ukuba uhlala unqwenela ukutya kwakho okulandelayo okanye i-snack emva kweentsuku ezininzi, kukho into enokuthi iphakame.
Ukucinga ngokutya ngalo lonke ixesha luphawu lokuba umzimba wakho ufuna ngaphezulu koko.. Oko kunokuthetha iikhalori ezininzi kunye / okanye ibhalansi engcono yamaqela okutya ukubonelela zonke izondlo eziyimfuneko.
Ngamanye amazwi, ukutya kwakho kunokunqongophala kwii-macros ezibalulekileyo ezifana ne-carbs, amafutha kunye neprotheni, okanye ezinye izondlo zokuzalisa ezifana nefayibha, ezinokugcina iswekile yegazi izinzile kwaye ilawule ukutya.
Yiyo loo nto kubalulekile ukunikela ingqalelo kwiimpawu zendlala. Nokuba ucinga ukuba utye ngokwaneleyo ngokusekelwe kwiinkonzo ezithile, oko akuthethi ukuba umzimba wakho uyavuma.
uziva unesiyezi
I-lightheadedness yenye into ebonisa ukuba awutyi ngokwaneleyo. Iswekile yegazi isenokuba phantsi kakhulu, ikwenza uzive ungenamandla okanye unesiyezi.
Oku kungenxa yokuba xa iswekile yegazi iwela ngaphantsi koko kufuneka umzimba wakho usebenze ngokufanelekileyo, iinkqubo zakho zingena kwindlela yokulondoloza ukusebenzisa amandla amancinci.
Le mvakalelo yokutyhafa inokuba sisiphumo ukuphelelwa ngamanzi emzimbeni. Ngaphandle kwamanzi aneleyo, umthamo wegazi lakho uyancipha, okukhokelela ekwehleni koxinzelelo lwegazi, ngokutsho kweHarvard Health Publishing. Xa oku kusenzeka, ingqondo yakho ayifumani gazi laneleyo, nto leyo ebangela ukuba ube nesiyezi.
Ubandezeleka ngexesha lokuzilolonga
Ukungaqeqesheki kakuhle kwijim luphawu lokutya ukutya okuncinci kakhulu.
Nasi isizathu: Iikhalori zilingana namandla, ke ukuba awutyi isixa esaneleyo, umzimba wakho kufuneka usebenzise onke amandla awo ukuxhasa imisebenzi esisiseko, kwaye awuyi kuba nokutyhala kakhulu nantoni na eyongezelelweyo, kubandakanya nokusebenza kwakho.
Awugcini nje ukunciphisa amandla akho, kodwa kwakhona uyanciphisa isakhono sakho sokwakha izihlunu ezibhityileyo. Ekubeni isihlunu sitshisa iikhalori ezininzi kunamanqatha, naxa uphumle, ukuba nezinto ezininzi kukunceda unciphise umzimba.
Khumbula, ukuze ufumane isihlunu, kufuneka wongeze iprotein eninzi kwipleyiti yakho. Nangona kunjalo, ukuba unciphisa kakhulu iikhalori, unokungafumani ngokwaneleyo kwi-macronutrients.
uyaqunjelwa
Ukutya okunekhalori ezisezantsi kakhulu kunokukushiya uzive uthambile.
Ukungatyi ngokwaneleyo kuthetha ukuba akukho nto inokutyhala ngomjelo wokwetyisa, nto leyo enokukhokelela kwizitenxo zokuhamba kwamathumbu njengokuqhinwa.
Ukongeza, ukutya okuninzi kwefashoni kuphelisa (okanye ukunciphisa kakhulu) iicarbohydrates, kubandakanya ukutya okuziinkozo okunempilo, imifuno kunye neziqhamo, ezipakishwe ngefiber. Into yile, ifayibha yongeza i-poop yakho kwaye inceda ukutya ukusuka esiswini ukuya emathunjini. Ke ngaphandle kokwaneleyo, isitulo sakho siyaxinga.
Ukunqanda oku kunye nokukhawulezisa isitulo sakho, ndincoma ukutya ngamaxesha aqhelekileyo yonke imini, kunye ne-fiber enempilo eninzi, kunye nokufaka amanzi ngamanzi ukugcina yonke into ihamba kakuhle.
awunciphi umzimba
Ukuba ubunzima bakho buyancipha, unokucinga ukuba ukusika iikhalori ezininzi kuyimpendulo. Mhlawumbi akunjalo.
Nangona isenokubonakala iphikisana, ukutya kwakho okunekhalori ephantsi kunokuba sisizathu sokuba uyeke ukunciphisa umzimba kwasekuqaleni. Ngalo lonke ixesha unciphisa iikhalori zokunciphisa umzimba, imetabolism yakho inokuhamba kwinkqubo ebizwa i-adaptive thermogenesis. Xa oku kusenzeka, imetabolism yakho inokucotha.
Ngokusisiseko, xa usike iikhalori ezininzi, umzimba wakho uya kwimowudi yokusinda, utshisa iikhalori ezimbalwa ukugcina amandla. Ngamafutshane, umzimba wakho uyakukhusela kwinto oyibonayo indlala.
Ukwenza izinto zibe mbi ngakumbi, ukutya okunciphisayo kunoko nyusa amanqanaba e-cortisol, i-hormone yoxinzelelo edityaniswe nokunyuka kokutya kunye namafutha esisu, ngokutsho kwe-May 2010 isifundo esipapashwe kwi-Psychosomatic Medicine.
uyagula
Ngaba udla ngokungenwa yingqele? Ukutya kwakho okunekhalori ephantsi kunokuba netyala. Ukutya kancinci kunokuchaphazela kakubi amajoni omzimba kunye noxinzelelo lomzimba.
Xa oku kusenzeka, umzimba wakho uvelisa i-lymphocyte ezimbalwa, ezikwabizwa ngokuba ziiseli ezimhlophe zegazi ezilwa nosulelo, ngokweCleveland Clinic. Ngenxa yoko, kunye amanqanaba aphantsi e-lymphocytes, usengozini enkulu yokugula.
Kwaye, ukutya okunemiqathango ngokuqhelekileyo kuthetha ukuba awufumani izondlo ezingundoqo zokwakha umzimba njengevithamin C, i-zinc, ivithamin D, kunye neeprobiotics. Ngamafutshane, ukhuseleko lomzimba wakho luyaphazamiseka xa unciphisa ii<em>calories ezininzi ngokutya okusempilweni, okunesondlo.
Indlela yokutya isixa esifanelekileyo seekhalori?
Okokuqala, jonga inani leekhalori omele uzitye suku ngalunye ukugcina ubunzima bakho ngokudibana nochwepheshe bezempilo ukuze baxoxe ngeminyaka yakho, isini, kunye nenqanaba lokuzilolonga.
Ukunciphisa umzimba okunempilo (malunga neepounds ngeveki), kufuneka ujolise ukusika malunga neekhalori ezingama-500 ngosuku ukusuka kweso sixa.
Kungcono ukudibana nengcali yokutya ebhalisiweyo, onokujonga imbali yakho epheleleyo yezonyango, indlela yokuphila kunye nokutya. Ingcali yezondlo inokukunceda uyila isicwangciso sokutya esifanelekileyo ukuqinisekisa ukuba ufumana izondlo ozifunayo ngelixa usika iikhalori.