Ukuncipha kwesisindo kusekelwe esilinganisweni esilula: Ukuze unciphise inombolo esikalini, kufanele udle amakholori ambalwa kunokushiswa umzimba wakho. Unalokhu engqondweni, kubonakala kunengqondo ukuthi ukusika ama-calories ngangokunokwenzeka kungakusiza ulahlekelwe isisindo ngokushesha. Kunengqondo, akunjalo?
Ngiyakuzonda ukukuphula, kodwa lelisu lokusika ikhalori lingase licekele phansi imizamo yakho. Eqinisweni, ukudla kakhulu ngaphansi kwekhalori yakho ethile akudingi nje kuphela ukwehlisa isisindo kodwa kungase kuthinte kabi impilo yakho.
Inkinga ukuthi izidingo zekhalori zawo wonke umuntu zihlukile, ngakho-ke asikho isilinganiso esisodwa uma kuziwa ekubaleni amakholori ukuze kwehle isisindo.
Ngezansi sikusiza ukuthi ubone izimpawu eziyisixwayiso ezibonisa ukuthi awudli ngokwanele. Ngaphezu kwalokho, sikunikeza umhlahlandlela wokuthi unganquma kanjani inani elilungile lamakholori owadingayo mathupha ukuze uthole isisindo esinempilo kanye nokunciphisa umzimba okuphephile.
Ngokuvamile, abesifazane akufanele behlise ama-calories abo ngaphansi kuka-1.200 ngosuku futhi amadoda kufanele ahlale ngaphezu kuka-1.500 ngaphandle uma ngaphansi kokuqondiswa kochwepheshe bezempilo.
Wazi kanjani ukuthi udla ngokwanele?
ulambile njalo
Uma uqala uhlelo lokunciphisa umzimba, umzimba wakho ungase udinge isikhathi sokuzijwayeza ukudla ama-calories ambalwa, ngakho kuvamile ukuzwa indlala lapha noma laphaya. Kodwa uma uhlezi ulangazelela ukudla kwakho okulandelayo noma ukudla okulula ngemva kwezinsuku ezimbalwa, kungase kube khona okuthile.
Ukucabanga ngokudla ngaso sonke isikhathi kuwuphawu lokuthi umzimba wakho udinga okwengeziwe kwakho.. Lokho kungasho ama-calories engeziwe kanye/noma ibhalansi engcono yamaqembu okudla ukuze anikeze zonke izakhamzimba ezidingekayo.
Ngamanye amazwi, ukudla kwakho kungase kuntule ama-macros abalulekile njengama-carbs, amafutha namaprotheni, noma ezinye izakhamzimba ezigcwalisayo njenge-fiber, ezingagcina ushukela wegazi uzinzile futhi ulawule ukudla.
Yingakho kubalulekile ukunaka izinkomba zendlala. Ngisho noma ucabanga ukuthi udle ngokwanele ngokusekelwe ekuphakeleni okuthile, lokho akusho ukuthi umzimba wakho uyavuma.
uzizwa unesiyezi
I-lightheadedness ingenye inkomba yokuthi awudli ngokwanele. Ushukela wegazi ungase ube phansi kakhulu, ukwenze uzizwe ubuthakathaka noma unesiyezi.
Lokhu kungenxa yokuthi lapho ushukela wegazi lakho uwela ngaphansi kwalokho okudingwa umzimba wakho ukuze usebenze kahle, amasistimu akho angena kumodi yokonga ukuze asebenzise amandla amancane.
Lo muzwa wokuquleka ungase ube umphumela we ukuphelelwa amandla kwamanzi. Ngaphandle kwamanzi anele, umthamo wegazi lakho uyancipha, okuholela ekwehleni komfutho wegazi, ngokusho kwe-Harvard Health Publishing. Uma lokhu kwenzeka, ingqondo yakho ayitholi igazi elanele, okubangela isiyezi.
Uyahlupheka ngesikhathi sokujima kwakho
Ukungaqeqesheki kahle kwejimu kuwuphawu lokudla ukudla okuncane kakhulu.
Nasi isizathu: Amakhalori alingana namandla, ngakho-ke uma ungadli inani elanele, umzimba wakho kufanele usebenzise wonke amandla awo ukuze usekele imisebenzi eyisisekelo, futhi ngeke ube nokuphusha okuningi kwanoma yini eyengeziwe, okuhlanganisa nokujima kwakho.
Awugcini nje ngokwenza amandla akho abe buthaka, kodwa futhi unciphisa ikhono lakho lokwakha imisipha ethambile. Njengoba imisipha ishisa amakholori amaningi kunamafutha, ngisho nalapho uphumule, ukuba nokuningi kukusiza ulahlekelwe isisindo.
Khumbula, ukuze uthole imisipha, udinga ukwengeza amaprotheni amaningi epuletini lakho. Kodwa-ke, uma unciphisa ama-calories ngokweqile, ungase ungatholi ama-macronutrients anele.
uyaqunjelwa
Ukudla okunama-kilojoule aphansi kakhulu kungakushiya uzizwe uphansi.
Ukungadli ngokwanele kusho ukuthi akukho lutho oluphusha umgudu wokugaya ukudla, okungaholela ekuphumeni okungahambi kahle kwesisu njengokuqunjelwa.
Ukwengeza, ukudla okuningi kwemfashini kuqeda (noma ukunciphisa kakhulu) ama-carbohydrate, okuhlanganisa okusanhlamvu okunempilo, imifino, nezithelo, okugcwele i-fiber. Into ewukuthi, i-fiber yandisa indle yakho futhi isiza ukudla ukusuka esiswini kuye emathunjini. Ngakho-ke ngaphandle kokwanele, isitulo sakho siyabhajwa.
Ukuze ugweme lokhu futhi usheshise isitulo sakho, ngincoma ukudla ngezikhathi ezivamile usuku lonke, nge-fiber eningi enempilo emathunjini, kanye nokufaka amanzi ngamanzi ukuze ugcine yonke into ihamba kahle.
awunciphisi isisindo
Uma isisindo sakho sokulahlekelwa isisindo sinciphisa, ungase ucabange ukusika ama-calories amaningi kuyimpendulo. Cishe akunjalo.
Nakuba kungase kubonakale kungenangqondo, ukudla kwakho okunekhalori ephansi kungase kube isizathu sokuba uyeke ukuncipha kwasekuqaleni. Ngaso sonke isikhathi lapho unciphisa ama-calories ukuze unciphise umzimba, imetabolism yakho ingase idlule ohlelweni olubizwa ngokuthi i-adaptive thermogenesis. Uma lokhu kwenzeka, i-metabolism yakho ingahamba kancane.
Empeleni, uma usika ama-calories amaningi, umzimba wakho ungena kumodi yokusinda, ushisa ama-calories ambalwa ukuze ulondoloze amandla. Ngamafuphi, umzimba wakho uyakuvikela kulokho okubona njengoku indlala.
Ukwenza izinto zibe zimbi nakakhulu, ukudla okuvimbelayo kungakwazi ngisho khulisa amazinga e-cortisol, i-hormone yokucindezeleka ehlotshaniswa nokwanda kwesifiso sokudla kanye namafutha esiswini, ngokusho kocwaningo lukaMeyi 2010 olushicilelwe ku-Psychosomatic Medicine.
uyagula
Ingabe uvame ukungenwa umkhuhlane? Ukudla kwakho okunekhalori ephansi kungase kube necala. Ukudla okuncane kakhulu kungaphazamisa amasosha omzimba futhi kucindezele umzimba.
Uma lokhu kwenzeka, umzimba wakho ukhiqiza ama-lymphocyte ambalwa, aziwa nangokuthi amangqamuzana egazi amhlophe alwa nokutheleleka, ngokusho kweCleveland Clinic. Ngenxa yalokho, nge amazinga aphansi e-lymphocyte, usengozini enkulu yokugula.
Futhi, ukudla okunemikhawulo ngokuvamile kusho ukuthi awuzitholi izakhamzimba ezibalulekile ezakha amasosha omzimba njengovithamini C, i-zinc, uvithamini D, nama-probiotics. Kalula nje, izivikeli zomzimba wakho ziyaphazamiseka lapho unciphisa ama-kilojoule amaningi ngokudla okunempilo, okunomsoco.
Ungadla kanjani inani elifanele lama-calories?
Okokuqala, thola inani lama-kilojoule okufanele uwadle usuku ngalunye ukuze ulondoloze isisindo sakho ngokuthintana nochwepheshe bezempilo ukuze nixoxe ngeminyaka yakho, ubulili, nezinga lokuzivivinya.
Ukuze ulahlekelwe isisindo esinempilo (cishe ikhilogremu ngesonto), kufanele uhlose ukunciphisa ama-calories angu-500 ngosuku kulelo nani.
Kungcono ukubonisana nochwepheshe wezokudla obhalisiwe, ongabheka umlando wakho ophelele wezokwelapha, indlela yokuphila, nokudla. Uchwepheshe wezokudla angakusiza futhi ukuthi uklame uhlelo olufanele lokudla ukuze uqinisekise ukuthi uthola imisoco oyidingayo ngenkathi usika ama-calories.