Iingcebiso ezili-15 zokunciphisa umzimba kunye nokwehla kwesisu

Umxholo

• 1. Yitya ukutya okuluhlaza kunye nefayibha ephezulu
• 2. Ziphephe iziselo ezineswekile
• 3. Kuphephe ukuqhotsa
• 4. Kunqande ukutya okwenziweyo
• 5. Qalisa ukutya ngeplate yesaladi
• 6. Ziqhelise ukwenza umthambo
• 7. Ukukhawulezisa imetabolism
• Yitya kancinci kwaye ukuhlafune kakuhle ukutya kwakho
• Yitya izidlo ezi-6 ngosuku
• 10. Sela amanzi amaninzi
• 11. Ziphephe iilekese
• 12. Ukunciphisa ukusetyenziswa kwamafutha
• 13. Nciphisa ukusetyenziswa kwe-carbohydrate
• 14. Funda iilebhile zokupakisha
• 15. Landela iingcebiso rhoqo

Ukudala ukutya okufanelekileyo kunye nokuziqhelanisa nomsebenzi oqhelekileyo womzimba ngamanyathelo abalulekileyo anegalelo ekunciphiseni ubunzima kunye nokuphucula umgangatho wobomi. Ukwehla kobunzima ngendlela esempilweni kunezibonelelo ezininzi, ezinje ngokwanda kwamandla kunye nokuziphatha, ukuphucula ukuzithemba, ukulawula okungcono indlala kunye nokomeleza amajoni omzimba.

Eyona ndlela ilungileyo yokunciphisa umzimba ngendlela esempilweni kunye nesisu esisicaba kukufuna ingcebiso yesondlo ukuze enze uvavanyo lokutya okunesondlo kunye nesicwangciso sokutya esilungiselelwe iimfuno zomntu. Kukwabalulekile ukufuna uncedo kumqeqeshi wakho buqu ukuze isicwangciso soqeqesho siboniswe ngokwenjongo ofuna ukuyifezekisa. Ezi zicwangciso zivumela ukuqhubeka kunye nokuqhubeka nokunciphisa ubunzima ngokuhamba kwexesha.

Jonga iingcebiso ezili-15 zokunciphisa isisu, ukunciphisa umzimba kunye nokuzilolonga ngeentsuku ezimbalwa:

1. Yitya ukutya okuluhlaza kunye nefayibha ephezulu

Ukutya okrwada, okunefayibha kunceda ukuphucula ukusebenza kwamathumbu kunye nokwetyisa, kuthintela ukuqhina. Ukongeza, ziyakunceda ukunciphisa umzimba ngenxa yokuba zonyusa imvakalelo yokuhlutha. Zikwanceda ukugcina i-microbiota yamathumbu isempilweni, ukunciphisa umngcipheko wesifo sengqondo samathumbu, isifo sikaCrohn okanye isifo sezilonda.

Eminye yemizekelo yokutya enomxholo omkhulu wefayibha ekwakhiweni yi-oats, isonka esigcweleyo, iminqathe eluhlaza, ii-apile, iiflakisi, iilentile, iletisi, iikomkomere, imbewu ye-chia, amakhowa, amapere, amaqunube, irubheri, iiblueberries, phakathi kwabanye.

2. Ziphephe iziselo ezineswekile

Iziselo ezineswekile ezinje ngeziselo ezihlwahlwazayo, kubandakanya iziselo ezilula nezokutya, kunye neejusi ezinamashishini afanelekileyo kufuneka zithintelwe, njengoko zinegalelo ekufumaneni amafutha kwinqanaba lesisu, kunye nezinye iingxaki zempilo, ezinje ngemithambo, ukutyeba kakhulu okanye isifo seswekile, umzekelo .

3. Kuphephe ukuqhotsa

Ukutya okuthosiweyo kufuneka kuthintelwe, kuba ukongeza ekunikezeleni iikhalori ezininzi, zikwonyusa inani lokuhambisa kunye nokugcwala kwamafutha, ukuthanda ukwanda kwe-cholesterol ye-LDL, ukwandisa umngcipheko wesifo sentliziyo, umhlaza, isifo seswekile kunye nokutyeba kakhulu, ngenxa ingqokelela yayo emzimbeni.

Eyona nto ilungileyo kukulungiselela ukutya okugayiweyo, okuphekiweyo okanye okuphekiweyo, kusetyenziswa izinongo zendalo, ezinje ngamayeza anencasa kunye nepepile ukongeza incasa ekutyeni.

4. Kunqande ukutya okwenziweyo

Kubalulekile ukunqanda ukutya iisosi ezinje nge ketchup kunye nemayonnaise, umzekelo, ukongeza kukutya okucocwe ngumkhenkce okanye ezinye iimveliso ezenziweyo, njengoko oku kutya kunetyuwa eninzi kwaye kukhuthaza ukugcinwa kwamanzi, kwandise imvakalelo yokuqunjelwa. Ukongeza, ukutya okucutshungulwayo ngokubanzi kunezinto ezininzi zokulondolozwa ekwakhiweni kwazo, ezinokuba yingozi kwimpilo.

5. Qalisa ukutya ngeplate yesaladi

Ukuqala ukutya ngeplate engekho nzulu yesaladi okanye isuphu, kunceda ekwandiseni ukuziva satiety kunye nolawulo lokutya. Ukutya ipeya okanye i-apile, malunga nemizuzu engama-20 ngaphambi kwesidlo sasemini kunye nesidlo sangokuhlwa kukwakho iqhinga elifanelekileyo lokunyusa ukondla kunye nokunciphisa ukutya, njengoko ziziqhamo ezityebileyo kwifayibha, zivumela ukuba kunciphe inani lokutya okutyayo ngexesha lokutya kwakho Ukutya okuphambili.

6. Ziqhelise ukwenza umthambo

Ukwenza imisebenzi yomzimba rhoqo, ukongeza ekuncedeni ukunciphisa umzimba kunye nokunciphisa ukujikeleza kwesinqe, kukwaphucula ukujikeleza kwegazi, impilo-ntle kunye nokuzithemba. Ukongeza, inegalelo kuthintelo lwentliziyo kunye nezifo ezingapheliyo, ezinje ngeswekile, umzekelo. Nantsi indlela yokwenza imithambo elula e-3 ekhaya.

7. Ukukhawulezisa imetabolism

Ezinye zeendlela zokunyusa imetabolism kukutya ipepile ebomvu, iti eluhlaza, ijinja kunye namanzi e-ice, kuba oku kutya kukuthambisa kwaye kunceda umzimba uphulukane neekhalori, nokuba umntu umile.

Yazi okunye ukutya kwe-thermogenic ukunciphisa umzimba.

Yitya kancinci kwaye ukuhlafune kakuhle ukutya kwakho

Ukutya kancinci, kwindawo ezolileyo kunye nokuhlafuna ukutya kwakho kuvumela imiqondiso yokuhlutha ukuba ifike kwingqondo yakho, ebonisa ukuba isisu sakho sigcwele. Ukufumana lo mkhwa kuthintela ukutya ukutya okuninzi, kukhetha ukwehla kobunzima.

Yitya izidlo ezi-6 ngosuku

Indawo efanelekileyo kukuba malunga nokutya oku-6 ngosuku kwaye ukuhlafune kakuhle ukutya kwakho. Xa usitya kancinci, ingqondo inikwa ixesha lokuqonda ukuba sele inako ukutya esiswini kwaye ithintela umntu ukuba angatyi kakhulu kunokuba kufanelekile. Ukongeza, yonyusa nexesha lokunxibelelana neencasa zemifuno, yonyusa imvakalelo yokuhlutha.

10. Sela amanzi amaninzi

Ukusela amanzi amaninzi kunceda ekupheliseni ityhefu eqokelelwe emzimbeni kunye nokuhambisa amanzi emathunjini, kulawula ukusebenza kwawo. Kuyacetyiswa ukuba kusetyenziswe i-2 ukuya kwi-2.5 L yamanzi ngosuku, kwaye kufuneka isetyenziswe phakathi kokutya.

Abantu abangawaqhelanga amanzi okusela, banako ukuwangcamlisa ngokudibanisa isilayidi selemoni okanye ikhukhamba, umzekelo, ezinokuthi zibenze bakwazi ukwandisa ukusetyenziswa kwabo ngokulula.

Fumanisa ezinye izibonelelo zamanzi ezempilo.

11. Ziphephe iilekese

Kuya kufuneka ukunqabe ukutya ukutya okuneswekile ekwakhiweni kwazo, ezinje ngee-dessert, iikeyiki, i-ayisi khrim okanye iitshokholethi, umzekelo, kwaye ukhethe iziqhamo zesitrasi kunye nezityebi kwifayibha, nazo ezinencasa emnandi kunye nokunceda ukunciphisa umnqweno yitya iilekese.

12. Ukunciphisa ukusetyenziswa kwamafutha

Kubalulekile ukunqanda yonke imithombo yamafutha ongezelelweyo, afana negargarini, iisoseji, iisoseji, ulusu lweenkukhu okanye amanqatha enyama, umzekelo. Endaweni yoko, kufuneka utye ukutya okunamafutha aluncedo emzimbeni, njengeavokhado, amandongomane, ioyile yomnquma okanye intlanzi.

13. Nciphisa ukusetyenziswa kwe-carbohydrate

Ukuze unciphise umzimba kwaye ulahlekelwe sisisu, akufuneki utye ukutya okungaphezulu kwesinye komthombo wekhabohayidrethi kwisidlo ngasinye. Umzekelo, ukuba umntu utye iitapile, akukho mfuneko yokuba batye irayisi, isonka okanye ipasta kwisidlo esinye, kodwa endaweni yoko, bahambisane nesitya kunye nesaladi okanye imifuno, umzekelo.

14. Funda iilebhile zokupakisha

Isenzo esibaluleke kakhulu kubantu abafuna ukunciphisa umzimba, kukufunda ngononophelo iilebheli zokupakishwa kokutya kwivenkile enkulu, ngaphambi kokuthenga, ukunqanda ukuthatha ukutya okuneekhalori eziphezulu ekhaya okanye umxholo omkhulu weswekile okanye amafutha. Ukongeza, kufuneka kukhathalelwe nokuba ulwazi olukwileyibhile lubhekisa kwiphakheji yonke okanye kwinxalenye nje.

15. Landela iingcebiso rhoqo

Ezi ngcebiso kufuneka zilandelwe yonke imihla ukuze umzimba uqhele ukutshintsha. Umntu unokuzibeka esikalini rhoqo kwiintsuku ezili-10, ukuze angabangeli xhala, kodwa kufuneka ihlale inye ngexesha elinye kwaye kwinqanaba elifanayo.

Ukongeza, ukukhapha ukwehla kobunzima, kubalulekile ukulinganisa isinqe ngeteyiphu, ukugqithisa iteyiphu ngaphezulu kwenkaba nokubhala amaxabiso ukuze uqonde ngcono ukuvela kokulahleka kobunzima, de kube kufikelele kwimilo elungileyo.

Bona ezinye iingcebiso zokunciphisa umzimba: