Izizathu eziphezulu ze-15 awuphulukani nobunzima kwisidlo esisezantsi seCarb

Umxholo

• 1.Ulahlekelwa ngamanqatha, awuqondi nje
• 2. Awunqumli ngokwaneleyo
• 3. Uziva uxinezelekile
• 4.Akutyanga ukutya okunesondlo
• 5. Utya amandongomane amaninzi
• 6. Awulali ngokwaneleyo
• 7. Utya ubisi oluninzi
• 8. Awuwenzi umthambo ngokufanelekileyo
• 9. Utya iswekile ezininzi ‘ezisempilweni’
• 10. Imeko yezonyango inokuthintela ukwehla kobunzima
• 11. Utya kakhulu rhoqo ukutya
• 12. Utya ukutya okuninzi okungenampilo
• 13. Utya iikhalori ezininzi
• Uzibekela ulindelo oluphezulu kakhulu
• Kudala usika iikhabhohbhthi
• Umgca wezantsi

Uninzi lobungqina lubonisa ukuba ukutya okuncinci kwe-carb kunokuba luncedo kakhulu ekulahlekeni kwesisindo.

Nangona kunjalo, njengakuphi na ukutya, abantu ngamanye amaxesha bayayeka ukulahleka ngaphambi kokuba bafikelele kubunzima babo obufunwayo.

Eli nqaku lijonga i-15 yezizathu eziqhelekileyo zokuba kutheni ungalahleki ubunzima- okanye ungaziva ngathi awuzukuphulukana nobunzima- kukutya okuncinci kwe-carb.

1.Ulahlekelwa ngamanqatha, awuqondi nje

Ukunciphisa umzimba akuyona inkqubo ehambelanayo. Kuya kubakho iintsuku isikali sikhuphuka kunye nabanye xa siyehla. Oku akuthethi ukuba ukutya akusebenzi ngokubanzi.

Abantu abaninzi baphulukana nobunzima obuninzi kwiveki yokuqala kukutya okuncinci kwe-carb, kodwa ubukhulu becala ubunzima bamanzi. Ukuthoba umzimba kuya kuncipha kakhulu emva kwesi sigaba sokuqala.

Kwakhona, ukunciphisa umzimba akufani nokulahla amanqatha.

Kuyenzeka, ngakumbi ukuba sele uqalile nje ukuphakamisa iintsimbi okanye ukwakha izihlunu, ukuba ufumana ubunzima bemisipha ngaxeshanye nelahleko lwamafutha.

Ukubona ukuba ulahlekelwa ngamanqatha, zama ukusebenzisa imilinganiselo ngaphandle kwezikali. Zama ukusebenzisa iteyiphu yokulinganisa ukulinganisa ubungakanani besinqe. Ukongeza, unokucela umboneleli wezempilo ukuba alinganise ipesenti yomzimba wakho rhoqo ngenyanga okanye njalo.

Unokuzama nokuthatha imifanekiso ukutshata ukunciphisa umzimba kwaye uqaphele ukuba iimpahla zakho zilungele njani. Ezi zizalathi zokulahleka kwesisindo ngokunjalo.

Ukwehla kobunzima akuhambelani. Unokufumana umsipha ngelixa ulahlekelwa ngamafutha kwaye uhlale ubunzima obufanayo. Yiba nomonde kwaye uzame ezinye iindlela zokulinganisa utshintsho emzimbeni wakho ngaphandle kwezikali.

2. Awunqumli ngokwaneleyo

Abanye abantu banomdla ngakumbi kwii-carbs kunabanye.

Ukuba utya ukutya okuncinci kwe-carb kwaye ubunzima bakho buqala kwithafa, unokufuna ukuqhubeka unciphisa inani leecarbs kwisidlo sakho.

Unokulandela ukutya okunempilo, okuphantsi kwe-carb ngokutya iiprotheyini ezininzi, amafutha asempilweni, kunye nemifuno ephantsi.

Ukuqinisekisa ukuba ukutya kwakho kusezantsi kwii-carbs, zama ukusebenzisa i-tracker yasimahla ekwi-Intanethi.

Ukutya okuthintelayo kunokuza neengxaki zempilo. Soloko uthetha nomntu otya ukutya okanye umboneleli wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo.

Ukuba unomdla kwi-carbs, unokufuna ukuzama okwethutyana ukunciphisa ukutya kwe-carb, kodwa soloko uthetha nomboneleli wezempilo ngaphambi kokwenza utshintsho olukhulu lokutya.

3. Uziva uxinezelekile

Akusoloko kunele ukutya nje ukutya okunempilo nokuzilolonga. Ukunyamekela impilo yengqondo yinyathelo elibalulekileyo ekulahlekeni kwesisindo esifanelekileyo.

Uxinzelelo lugcina umzimba ukwimo "yokulwa okanye yokubhabha" kwaye wandise inani lamahormoni oxinzelelo, njenge-cortisol, egazini.

Ukuba namanqanaba aphezulu e-cortisol aphezulu anokunyusa iimvakalelo zendlala kunye nokunqwenela ukutya okungenampilo ().

Zama ukucamngca, imithambo yokuphefumla ngokunzulu, ijenali, kunye nezinye iindlela zokulawula uxinzelelo.

Uxinzelelo olungapheliyo lunokuba neziphumo ezibi kwiihomoni zakho, ukwandisa indlala kunye nokusebenza ngokuchasene nokwehla kobunzima.

4.Akutyanga ukutya okunesondlo

Ukutya okuncinci kwe-carb kungaphezulu kokutya nje ii-carbs ezimbalwa. Ukwehla kobunzima obunempilo, abantu kufuneka babuyisele ezo carbs ngokutya okupheleleyo, okunesondlo.

Gwema yonke imveliso yecarb ephantsi. Ukutya okupheleleyo kunenzuzo enkulu kakhulu yezempilo.

Ukutshintsha ezinye iikhabho ngenyama, inyama, intlanzi, amaqanda, imifuno, kunye namafutha asempilweni kunokukunceda ukunciphisa umzimba.

Ukutya ukuphatha ngamanye amaxesha kulungile, kodwa ukutya ukuphatha yonke imihla-nokuba kuqukethe izithako ezisempilweni, ezinjengee-paleo cookies- kunokucothisa okanye kuthintele ukwehla kobunzima.

Amafutha asempilweni yinxalenye ebalulekileyo yokutya okusempilweni. I-avovoc kunye nee walnuts ziphezulu kumanqatha eheathy.

Ukuzama ukunciphisa ii-carbs kunye namafutha ngaxeshanye kunokukwenza uzive ulambile kakhulu.

Ukutya ukutya ngaphandle kwento ngaphandle kweeprotheyini kunokuba kubi empilweni yakho.

I-carb ephantsi, amanqatha aphezulu, kunye nokutya okuphakathi kweeprotheyini kunokuzisa umzimba wakho kwimeko ye-ketosis, apho itshisa amanqatha amandla.

Ukutya okunesondlo se-carb esempilweni, buyisela ezinye iicarbs ngokutya okunezondlo. Yitya inyama eninzi, intlanzi, amaqanda, amafutha asempilweni kunye nemifuno.

5. Utya amandongomane amaninzi

Amandongomane kukutya okupheleleyo, kodwa zikwangaphezulu kakhulu kumanqatha. Umzekelo, iiamangile zijikeleze i-50% yamafutha ().

Amantongomane anamandla amakhulu. Ungatya izixa ezikhulu ngaphandle kokuziva uhluthi.

Kulula kakhulu ukutya kakhulu amandongomane. Ungayitya ibhegi yamandongomane ngaphandle kokuziva wanelisekile, nangona ingxowa inokuba neekhalori ezingaphezulu kwesidlo esiqhelekileyo.

Ukutya amantongomane okanye i-nut butters yonke imihla kunokunyusa inani leekhalori ngaphezulu kokulindelweyo, ukuthintela ukulahleka kobunzima.

Amandongomane anobuninzi bamandla kwaye kulula ukuba utye kakhulu. Namathela kubungakanani obucetyiswayo bokutya kwamandongomane kunye nokunye ukutya okuphezulu kwekhalori.

6. Awulali ngokwaneleyo

Ukulala kubaluleke kakhulu kwimpilo yonke. Izifundo zibonisa ukuba ukunqongophala kokulala kunxulunyaniswa nokuzuza ubunzima kunye nokukhuluphala (, 4).

Ukungalali ngokwaneleyo kunokukwenza uzive ulambile (5).

Inokukwenza uzive udiniwe kwaye ungakhuthazeki kakhulu ukuba uzilolonge okanye utye ukutya okusempilweni.

Ukuphazamiseka kokulala kuqhelekile kwaye kuhlala kunyangwa. Thetha nomboneleli wakho wezempilo ukuba uziva ngathi unokuba nengxaki yokulala.

Ezinye iingcebiso zokuphucula ukulala zibandakanya:

• thintela i-caffeine emva kwe-2 ntambama
• lala ebumnyameni obupheleleyo
• thintela utywala kunye nokuzivocavoca umzimba kwiiyure ezimbalwa ngaphambi kokulala
• yenza into yokuphumla ngaphambi kokulala ukukunceda ulale, njengokufunda
• zama ukulala ngexesha elifanayo busuku ngabunye

Ukulala kubalulekile kwimpilo efanelekileyo. Izifundo zibonisa ukuba ukungalali kunokukwenza utye kakhulu kwaye utyebe.

7. Utya ubisi oluninzi

Ideri kukutya okune-carb ephantsi kunokubangela iingxaki kwabanye abantu.

Iimveliso zobisi zihlala ziphezulu kwiprotheni. Iiproteni, njengee-carbs, zinokunyusa amanqanaba e-insulin, ekhuthaza umzimba ukuba ugcine amandla.

Ukwenziwa kwe-amino acid yeproteyini yobisi kuyenza ilunge kakhulu ekuchazeni i-insulin. Ngapha koko, iiprotein zobisi zinokukhahlela i-insulin kakhulu njengesonka esimhlophe (,).

Nokuba uziva ukuba umzimba wakho uyalunyamezela ubisi kakuhle, ukutya ubisi rhoqo kunokuba nefuthe elibi kwimetabolism yakho. Oku kunokukumisa ekufumaneni izibonelelo ezipheleleyo zokutya okuncinci kwe-carb.

Ungazibona izibonelelo zokuphepha ubisi kunye nokusika kwakhona itshizi, iyogathi kunye nekhrim. Iprotheni ephantsi, ibhotolo ephantsi ye-lactose ayiqhelekanga i-insulin.

Ukwenziwa kwe-amino acid yeeprotein zobisi kuthetha ukuba banokuphanga amanqanaba e-insulin. Zama ukutya ubisi oluncinci.

8. Awuwenzi umthambo ngokufanelekileyo

Ukuzilolonga kubalulekile kwimpilo yomzimba neyengqondo.

Ukuzilolonga kunokukunceda ukunciphisa umzimba ngo:

• ukuphucula impilo yakho ye-metabolic
• ukwandisa ubunzima bakho bemisipha
• ukuphucula imood yakho

Kubalulekile ukwenza uhlobo olufanelekileyo lomthambo.

Umxube we-cardio kunye nokwakhiwa kwezihlunu kunokuba yindibaniselwano efanelekileyo:

• Ukwenyusa iintsimbi. Ukuphakamisa iintsimbi kunokuwaphucula kakhulu amanqanaba e-hormone kunye nokwandisa ubunzima bezihlunu, ezinokukunceda ulahlekelwe ngamanqatha kwaye uwugcine ixesha elide ukuba ugcina ulawulo lwakho lomthambo.
• Uqeqesho lwexeshana. Amanqanaba aphezulu okuqaqamba yeyona ndlela ibalaseleyo ye-cardio eyonyusa imetabolism yakho kwaye inyuse amanqanaba okukhula komntu (HGH).
• Amandla aphantsi. Ukusebenza ngokungaguquguqukiyo kunye nokwenza umthambo ophantsi mihla le, kubandakanya ukuhamba, kunokwenza umahluko omkhulu.

Ukuzilolonga kunokuwonyusa amanqanaba ehomoni, kwandise ubunzima bemisipha, kwaye wenze imimangaliso yendlela oziva ngayo.

9. Utya iswekile ezininzi ‘ezisempilweni’

Xa ulandela i-carb ephantsi okanye ukutya kwe-ketogenic, ukutya iiswekile ezithengiswa njengezindlela "ezisempilweni" - ezinje ngeswekile yekhokhonathi okanye iswekile eluhlaza yommoba - ayisiyonto ilungileyo kwimpilo yakho.

Yonke iswekile iphezulu kwii-carbs kwaye inokuthintela umzimba wakho ukuba ungahambelani nokutya okusezantsi kwe-carb.

Oku kusebenza nakwi:

• busi
• incindi yegave
• ezinye iiswekile

I-calorie ephantsi ye-sweeteners ilungile kubantu abaninzi, kodwa unokufuna ukuqaphela ukubanciphisa xa unengxaki yokunciphisa umzimba. Ezinye iimveliso ziqulathe iikhabho ezinokugaya ukutya njengezizalisi.

Ngaphandle kwendalo, iilekese ezinje ngobusi kunye neswekile eluhlaza yommoba ziphezulu nje ngee-carbs njengeswekile eqhelekileyo.

10. Imeko yezonyango inokuthintela ukwehla kobunzima

Iimeko ezininzi zehomoni zinokubangela ukutyeba okanye ukuthintela ukulahleka kobunzima, ngakumbi i-hypothyroidism.

Ukuba ukrokrela imeko yezonyango engaphantsi, jonga umboneleli wakho wezempilo. Chaza ukuba unengxaki yokunciphisa umzimba kwaye ufuna ukukhupha nayiphi na imiba yonyango.

Amanye amayeza anokukhuthaza ukuzuza ubunzima. Jonga uluhlu lweziphumo ebezingalindelekanga ukuze ubone ukuba ukuzuza ubunzima kuluhlu. Unokwazi ukuthatha elinye iyeza elingenalo eli cala.

Imicimbi ethile yezonyango kunye namayeza angenza kube nzima ngakumbi ukunciphisa umzimba. Jonga umboneleli wezempilo ukuba axoxe ngokhetho lwakho.

11. Utya kakhulu rhoqo ukutya

Abantu abaninzi kwezempilo nakwizangqa zomzimba bakholelwa ekubeni wonke umntu kufuneka atye ukutya okuninzi, okuncinci emini.

Abaphandi bakufundisisile oku kwaye abaqinisekisanga izibonelelo zokutya rhoqo, okuncinci (,).

Uninzi lweengcali zokutya zikholelwa ukuba kuyindalo ukuba abantu batye ukutya okumbalwa ngemini kwaye ngamanye amaxesha bahambe ixesha elide ngaphandle kokutya.

Abanye abantu basebenzisa ukuzila ukutya okwexeshana, ipatheni yokutya apho utya kuphela ngaphakathi kwexesha elithile lewindow. Oku kunokuba yifestile yeeyure eziyi-8 yonke imihla okanye ngamaxesha athile okuzila iiyure ezingama-24.

Ukuzila ukutya okungapheliyo kunokunceda abanye abantu ukuba banciphise umzimba. Nangona kunjalo, le patheni yokutya ayinguye wonke umntu, kwaye ukuthintela ukutya kunokubangela iimvakalelo ezimbi kubantu abaninzi, ngakumbi abanembali yokutya okungalunganga.

Ukuze uhlale ukhuselekile, thetha nomboneleli wakho wezempilo ngaphambi kokuzama ukuzila ukutya.

Akukho sibonelelo siqinisekisiweyo sokutya ukutya okuninzi, okuncinci imini yonke. Ukutya ukutya okungaqhelekanga kunye nokuzama ukuzila ukutya kunokusebenza kwabanye abantu.

12. Utya ukutya okuninzi okungenampilo

Kubantu abakufumanisa kulula ukulandela ukutya okungqongqo, ukuba "ukukopela ukutya" okanye "ukukopela iintsuku" ngalo lonke ixesha kunokuba kulungile.

Kwabanye, oku kutya kunokwakha kwaye kuthintele ukunciphisa umzimba. Ukutya ukutya okungenampilo rhoqo kunokunciphisa ukuthoba umzimba.

Ukuba umntu uziva engalawuleki malunga nokutya okungenampilo, banokuba likhoboka lokutya. Ukuthetha nomboneleli wezempilo kunokukunceda ulawule ubudlelwane bakho nokutya.

Abanye abantu banokutya ukutya okungekho mpilweni amaxesha ngamaxesha ngaphandle kokunciphisa ukunciphisa umzimba, kodwa oku akunakusebenzela wonke umntu.

13. Utya iikhalori ezininzi

Inani leekhalori ozityayo linokuchaphazela ukuzuza kwakho kunye nelahleko.

Esinye sezizathu eziphambili zokutya kwe-carb kunye ne-ketogenic zikhokelela ekulahlekeni kwesisindo kukuba banciphisa ukutya kwaye bakwenze udle iikhalori ezimbalwa ngaphandle kokuzama.

Ukuba awuphulukani nobunzima nangona ulandela ukutya, zama ukunciphisa inani leekhalori ozityayo ngosuku.

Iikhalityhuleyitha zokutya okunesondlo ezikwi-Intanethi zinokukunceda ukuba ufumanise ukuba kukuphi ukutya okuphezulu kwiikhalori kunabanye.

Ezinye iingcali zincomela ukunciphisa iikhalori ezimalunga nama-500 eekhalori ngosuku lokwehla kobunzima beponti enye (0.5 kg) yesisindo ngeveki (). Oku akunakusebenzela wonke umntu.

Inani leekhalori ozityayo lichaphazela ukutyeba kunye nokuhla kobunzima. Ukusilela kweekhalori ezingama-500 kuhlala kunokwanela ukunciphisa umzimba.

Uzibekela ulindelo oluphezulu kakhulu

Unokuziva ukhathazekile ukuba awuboni iziphumo ngokukhawuleza njengoko ulindele, kodwa ukunciphisa umzimba kuthatha ixesha.

Kwiimeko ezininzi, ukulahleka malunga ne-1-2 yeepawundi (i-0.5-1 kg) ngeveki yinjongo yokwenyani.

Abanye abantu banciphisa ubunzima ngokukhawuleza kunoko, ngelixa abanye bancipha ngokukhawuleza.

Ukutya ukutya okusempilweni, ukutya ukutya okungekho sempilweni, kunye nokwenza umthambo kulungile kwimpilo yakho yengqondo nengokwasemzimbeni, nokuba awuboni ukunciphisa umzimba ngoko nangoko.

Kuqhelekile ukufuna ukubona iziphumo ngokukhawuleza, kodwa ukunciphisa umzimba kuthatha ixesha. Qhubeka nokutya ukutya okusempilweni kwaye, ekuhambeni kwexesha, uya kuqala ukuziva izibonelelo zomzimba nezengqondo.

Kudala usika iikhabhohbhthi

Ukuba utya kwi-calorie deficit kwiinyanga ezininzi okanye iminyaka, iqondo lakho lokunciphisa umzimba linokuqala ukunciphisa.

Ukuba kudala utya umzimba, zama ukuthatha ixesha leenyanga ezi-2 apho ujonge ukugcina ubunzima bakho ngoku kwaye ufumane izihlunu. Oku kunokunceda ekulahlekelweni kobunzima bexesha elide.

Ukulandela ukutya okunesithintelo kunokucothisa imetabolism yakho. Zama ukuthatha ikhefu leenyanga ezimbalwa ekudleni okuncinci kwe-carb.

Umgca wezantsi

Wonke umntu uhambo lokwehla kobunzima lwahlukile, kwaye ukunciphisa umzimba kuthatha ixesha.

Inokuziva ikhathazekile xa ungalahli ubunzima ngokukhawuleza njengoko wawunethemba. Nangona kunjalo, ukutya ukutya okunempilo, ukusika ii-carbs ezingenampilo, kunye nokuzivocavoca zilungile kwimpilo yakho yengqondo nengokwasemzimbeni, nokuba awuboni ukunciphisa umzimba ngoko nangoko.