Izizathu ezingama-20 eziqhelekileyo zokuba kutheni ungalahli ubunzima

Umxholo

• 1. Mhlawumbi Uyalahleka Ungakhange uyiqonde
• 2. Awugcini Umkhondo Wento Oyityayo
• 3.Awutyi Protein Yoneleyo
• 4. Utya iiKalori ezininzi
• 5.Awutyi nokutya okupheleleyo
• 6. Awuphakamisi ubunzima
• 7.Utya ukutya kakhulu (Nokuba kukutya okusempilweni)
• 8. Awukwenzi iCardio
• 9. Usasela iSwekile
• 10. Awulali kakuhle
• 11.Awunqumli kwiiCarbohydrate
• 12. Utya kaninzi
• 13. Awuseli Manzi
• 14. Usela Kakhulu Utywala
• 15. Awutyi ngengqondo
• 16. Unemeko Yonyango Eyenza Izinto Zibe Nzima
• 17. Ukhoboka Lokutya Okungafunekiyo
• 18. Ukhe Wazilambisa Indlala Ixesha Elide
• 19. Ukulindela kwakho akunangqondo
• 20. Ujonge kakhulu ekutyeni
• Umgca osezantsi

Xa unciphisa umzimba, umzimba wakho uyalwa.

Unokwazi ukunciphisa ubunzima obuninzi ekuqaleni, ngaphandle komzamo omkhulu. Nangona kunjalo, ukunciphisa umzimba kunokunciphisa okanye ukuyeka ngokupheleleyo emva kwexesha.

Eli nqaku lidwelise izizathu ezingama-20 eziqhelekileyo zokuba kutheni ungaphulukani nobunzima.

Ikwanazo neengcebiso ezinokusetyenzwa malunga nendlela yokugqitha kwithafa kwaye izinto zihambe kwakhona.

1. Mhlawumbi Uyalahleka Ungakhange uyiqonde

Ukuba ucinga ukuba ufumana ithafa elilahlekayo, akufuneki ukhathazeke okwangoku

Kuqheleke ngokumangalisayo kwisikali ukuba singashukumi iintsuku ezimbalwa (okanye iiveki) ngexesha. Oku akuthethi ukuba awuphulukani namanqatha.

Ubunzima bomzimba buye buyehla buyehla ngeeponti ezimbalwa.Kuxhomekeke kukutya okutyayo, kwaye iihormoni zinokuba nefuthe elikhulu kumanzi owagcinayo umzimba wakho (ngakumbi kubafazi).

Kwakhona kunokwenzeka ukuba ufumane imisipha ngaxeshanye njengoko ulahlekelwa ngamanqatha. Oku kuqheleke ngakumbi ukuba kutshanje uqalile ukwenza umthambo.

Le yinto elungileyo, njengoko eyona nto ufuna ukuyilahla ngamafutha omzimba, hayi nje ubunzima.

Ngumbono olungileyo ukusebenzisa enye into ngaphandle kwesikali ukulinganisa inkqubela yakho. Umzekelo, linganisa umjikelo wesinqe sakho kunye nepesenti yamafutha omzimba kube kanye ngenyanga.

Kananjalo, ingubo yakho ilunge kangakanani kwaye ujongeka njani esipilini.

Ngaphandle kokuba ubunzima bakho bunamathele kwinqanaba elinye ngaphezulu kweeveki ezi-1-2, ngekhe ufune ukukhathazeka ngayo nantoni na.

Isishwankathelo Ithafa lokulahleka kobunzima linokuchazwa ngesihlunu
inzuzo, ukutya okungekho emzimbeni kunye nokuhla emzimbeni wamanzi. Ukuba isikali asenzi njalo
budge, usenokulahlekelwa ngamanqatha.

2. Awugcini Umkhondo Wento Oyityayo

Ukwazisa kubaluleke kakhulu ukuba uzama ukunciphisa ubunzima. Abantu abaninzi abanalo nofifi lokuba batya kangakanani.

Izifundo zibonisa ukuba ukugcina umkhondo wokutya kwakho kunceda ukunciphisa umzimba. Abantu abasebenzisa iidayari zokutya okanye abafote ukutya kwabo bahlala bephulukana nobunzima kunabantu abangenayo (1,).

Isishwankathelo
Ukugcina idayari yokutya kunokuba luncedo xa uzama ukunciphisa umzimba.

3.Awutyi Protein Yoneleyo

Iiproteni sesona sondlo sibalulekileyo ekunciphiseni ubunzima bomzimba.

Ukutya iiprotein nge-25-30% yeekhalori kunokunyusa imetabolism nge-80-100 yeekhalori ngosuku kwaye zikwenze utye ngokuzenzekelayo amakhulu ambalwa eekhalori ngosuku. Inokunciphisa kakhulu iminqweno kunye nomnqweno wokutya okutyayo (,,,,).

Oku kuyinxalenye yeempembelelo zeprotheyini kwiihormoni zokulawula ukutya, ezinje nge-ghrelin kunye nezinye (,).

Ukuba utya isidlo sakusasa, qiniseka ukuba ulayishe iiprotheyini. Izifundo zibonisa ukuba abo batya isidlo sakusasa esineprotein ephezulu abalambile kwaye baneminqweno embalwa imini yonke ().

Ukutya kakhulu okuneeprotein kuyanceda ekuthinteleni ukwehla kwemetabolism, ifuthe eliqhelekileyo lokunciphisa umzimba. Ukongeza, iyanceda ukuthintela ukubuyisa kwakhona (,,).

Isishwankathelo Phantsi
iprotein intake ingazisa imizamo yakho yokulahleka kobunzima. Qiniseka ukuba
yitya ukutya okuninzi okune-protein.

4. Utya iiKalori ezininzi

Inani elikhulu labantu abanengxaki yokulahla ubunzima ngokutya nje iikhalori ezininzi.

Unokucinga ukuba oku akusebenzi kuwe, kodwa gcinani engqondweni ukuba izifundo zihlala zibonisa ukuba abantu bathambekele ekuthatheni phantsi ukutya kwekhalori ngesixa esikhulu (,,).

Ukuba awulahli ubunzima, kuya kufuneka uzame ukulinganisa ukutya kwakho kunye nokulandela iikhalori zakho okwexeshana.

Nazi izixhobo eziluncedo:

• Ikhalori yokubala - Sebenzisa esi sixhobo ukubala
  ukuba zingaphi iikhalori zokutya.
• Izinto zokubala zeCalorie - Olu luhlu lwezinto ezihlanu zasimahla
  iiwebhusayithi kunye neeapps ezinokukunceda ugcine umkhondo wekhalori yakho kunye nesondlo
  ukutya.

Ukulandela umkhondo kukwabalulekile ukuba uzama ukufikelela kwinjongo ethile yezondlo, njengokufumana i-30% yeekhalori zakho kwiprotein. Oku akunakwenzeka ukufezekisa ukuba awulandeli izinto ngokufanelekileyo.

Ngokuqhelekileyo akuyimfuneko ukubala iikhalori kunye nokulinganisa yonke into ebomini bakho bonke. Endaweni yoko, zama ezi ndlela kwiintsuku ezimbalwa rhoqo kwiinyanga ezimbalwa ukuze uzive ukuba utya kangakanani.

Isishwankathelo Ukuba
ukwehla kobunzima bakho kubonakala ngathi kumile, kunokwenzeka ungabakho
ukutya kakhulu. Abantu bahlala bejonga kakhulu ukutya kwekhalori.

5.Awutyi nokutya okupheleleyo

Umgangatho wokutya ubaluleke njengobungakanani.

Ukutya ukutya okusempilweni kunokuphucula impilo yakho kwaye kuncede ulawule ukutya kwakho. Oku kutya kudla ngokuzaliswa ngakumbi kunabalingane babo abenziweyo.

Gcina ukhumbula ukuba ukutya okuninzi okusetyenzisiweyo okubhalwe "njengokutya kwezempilo" akunampilo kwaphela. Namathela kukutya okupheleleyo, kokutya okukodwa njengoko kunokwenzeka.

Isishwankathelo Yenza
Qiniseka ukuba useka ukutya kwakho kukutya okupheleleyo. Ukutya ukutya okugqityiweyo kakhulu kunokubakho
ukonakalisa impumelelo yakho yokulahleka kobunzima.

6. Awuphakamisi ubunzima

Enye yezona zinto zibaluleke kakhulu onokuzenza xa unciphisa umzimba kukwenza uhlobo oluthile loqeqesho lokuxhathisa, njengokuphakamisa iintsimbi.

Oku kunokukunceda ugcine ubunzima bemisipha, edla ngokutshiswa kunye namafutha omzimba ukuba awenzi mithambo ().

Ukuphakamisa iintsimbi kunokunceda ekuthinteleni ukwehla kwemetabolic kunye nokuqinisekisa ukuba umzimba wakho uhlala unethoni kwaye unezihlunu ().

Isishwankathelo
Uqeqesho lwamandla yindlela efanelekileyo yokulahla amanqatha. Ithintela ilahleko ye-
Ubunzima bemisipha buhlala bunxulunyaniswa nelahleko kwaye bunceda ukugcina amanqatha exesha elide
ilahleko.

7.Utya ukutya kakhulu (Nokuba kukutya okusempilweni)

Ukutya kakhulu kukutya okuqhelekileyo. Kubandakanya ukutya ngokukhawuleza ukutya okuninzi, ngokufuthi okungaphezulu kunoko kufunwa ngumzimba wakho.

Le yingxaki ebalulekileyo kwii-dieters ezininzi. Abanye babo bazinkcinkca ngokutya okungekho mpilweni, ngelixa abanye bezinkcinkca ngokutya okusempilweni, kubandakanya amandongomane, i-nut butters, itshokholethi emnyama, itshizi, njl.

Nokuba into isempilweni, iikhalori zayo zisabalulekile. Kuxhomekeka kumthamo, ukuzinkcinkca ngotywala kube kanye kunokuchitha ukutya iveki yonke.

Isishwankathelo Ukuba u
ukuzinkcinkca ngokutya rhoqo, isenokuchaza ukuba kutheni isikali sakho singabonakali.

8. Awukwenzi iCardio

Ukuzivocavoca kwe-Cardiovascular, okwaziwa ngokuba yi-cardio okanye ukusebenzisa i-aerobic, naluphi na uhlobo lokuzilolonga olonyusa izinga lokubetha kwentliziyo yakho. Ibandakanya imisebenzi enjengokubaleka, ukuhamba ngebhayisikile kunye nokuqubha.

Yeyona ndlela isebenzayo ukuphucula impilo yakho. Kuyasebenza kakhulu ekutshiseni amanqatha esisu, amanqatha "e-visceral" ayingozi awakha angqonge amalungu akho kwaye abangele isifo (,).

Isishwankathelo Yenza
Qinisekisa ukwenza i-cardio rhoqo. Kuyanceda ukuba utshise amanqatha, ngakumbi kufutshane ne
phakathi. Ukunqongophala kwemithambo kunokuba sesinye sezizathu zokuncipha kwethafa.

9. Usasela iSwekile

Iziselo ezinxilisayo zezona zinto zityebisayo ekuboneleleni ngokutya. Ingqondo yakho ayibuyiseli iikhalori ezikwazo ngokwenza ukuba utye ukutya okuncinci (,).

Oku akuyonyani kuphela kwiziselo ezineswekile ezinje ngeCoke kunye nePepsi - iyasebenza nakwiziselo "ezinempilo" ezinjengeVitaminwater, ekwalayishwa iswekile.

Nokuba iijusi zeziqhamo zinengxaki, kwaye akufuneki zityiwe ngesixa esikhulu. Iglasi enye inokuqulatha inani elifanayo leswekile njengamaqhekeza aliqela eziqhamo zonke.

Isishwankathelo
Ukuphepha zonke iziselo ezineswekile sisicwangciso esiliqili sokulahleka kobunzima. Rhoqo
yenza icandelo elibalulekileyo labantu abathathe ikhalori.

10. Awulali kakuhle

Ukulala kakuhle yenye yezona zinto zibalulekileyo empilweni yakho emzimbeni nasengqondweni, kunye nobunzima bakho.

Uphononongo lubonisa ukuba ukungalali kakuhle yenye yezona zinto zibeka emngciphekweni wokutyeba kakhulu. Abantu abadala nabantwana abalele kakubi bane-55% kunye ne-89% yomngcipheko wokuba batyebe, ngokulandelanayo ().

Isishwankathelo Ukungabikho
Ukulala esemgangathweni yeyona nto ibangela ukuba umntu atyebe. Inokuthintela eyakho
inkqubela yokwehla kobunzima.

11.Awunqumli kwiiCarbohydrate

Ukuba unobunzima obuninzi bokulahleka kunye / okanye iingxaki zemetabolism ezinje ngohlobo lweswekile 2 okanye isifo seswekile, unokufuna ukuqaphela ukutya okune-carb ephantsi.

Kwizifundo zexesha elifutshane, olu hlobo lokutya lubonakalisiwe ukuba lubangele ukuya kuthi ga kumaxesha ama-2-3 okwehla kwesisindo njengokutya okuqhelekileyo "okunamafutha asezantsi" ahlala ekucetyiswa (24,).

Ukutya okune-carb ephantsi kunokukhokelela kuphuculo lwamanqaku amaninzi e-metabolic, njenge-triglycerides, "elungileyo" i-cholesterol ye-HDL kunye neswekile yegazi, ukubala ezimbalwa (,,,).

Isishwankathelo Ukuba u
abakwazi ukunciphisa umzimba, cinga ukuzama ukutya okuncinci kwe-carb. Izifundo ezininzi zibonisa
ukuba ukutya okune-carb ephantsi kunokuba sisicwangciso esisebenzayo sokulahleka kobunzima.

12. Utya kaninzi

Kuyintsomi ukuba wonke umntu kufuneka atye ukutya okuncinci mihla le ukuze anyuse umzimba kunye nokunciphisa umzimba.

Izifundo zibonisa ukuba ukutya okuxhaphakileyo kunefuthe elincinci okanye akukho siphumo kukutsha kwamafutha okanye ukunciphisa umzimba (,).

Kukwanokuhlekisa ukungalunganga ukulungiselela kunye nokutya ukutya imini yonke, njengoko kusenza isondlo esifanelekileyo sibe nzima ngakumbi.

Kwelinye icala, indlela esebenzayo yokulahleka kwesisindo ebizwa ngokuba kukuzila ukutya okwexeshana kubandakanya ukungabikho kokutya ngabom ixesha elide (iiyure ezili-15 ukuya kwezi-24 okanye nangaphezulu).

Isishwankathelo Ukutya
Amaxesha amaninzi kunokubangela ukuthathwa kakhulu kweekhalori, ukunciphisa ukunciphisa umzimba
iinzame.

13. Awuseli Manzi

Amanzi okusela anokunceda ekulahlekeni kobunzima.

Kwisifundo se-12 seveki yokulahleka kwesisindo, abantu abasele isiqingatha seelitha (i-ounces ezili-17) zamanzi kwimizuzu engama-30 ngaphambi kokutya baphulukana nobunzima obungama-44% ngaphezulu kunabo ((

Amanzi okusela abonakalisiwe ukonyusa inani leekhalori ezitshiswe ngama-24-30% kwisithuba seeyure eziyi-1.5 (,).

Isishwankathelo Ukunciphisa
ikhalori yakho oyityayo, sela iglasi yamanzi ngaphambi kokutya. Amanzi okusela anakho
Yandisa inani leekhalori kuwe
ukutshisa.

14. Usela Kakhulu Utywala

Ukuba uyabuthanda utywala kodwa ufuna ukunciphisa umzimba, kungangcono ukuba unamathele kwimimoya (njengevodka) exutywe nesiselo sekhalori. Ubhiya, iwayini kunye neziselo ezinxilisayo zininzi kakhulu kwiikhalori.

Kwakhona gcinani engqondweni ukuba utywala ngokwawo bunama-calories angama-7 ngegrama, ephezulu.

Oko kuthethiweyo, izifundo ngotywala kunye nobunzima zibonisa iziphumo ezixubeneyo. Ukusela ngomndilili kubonakala kulungile, ngelixa ukusela kakhulu kunxulunyaniswa nokuzuza ubunzima ().

Isishwankathelo
Iziselo ezinxilisayo ngokubanzi ziphezulu kwiikhalori. Ukuba ukhetha ukusela
utywala, imimoya exutywe nezero zero-khalori zezona zilungileyo
ukhetho xa utya ukutya.

15. Awutyi ngengqondo

Inkqubo ekuthiwa kukutya ngengqondo inokuba sesinye sezixhobo ezinamandla zokunciphisa umzimba.

Kubandakanya ukuthoba isantya, ukutya ngaphandle kokuphazamiseka, ukungcamla kunye nokonwabela ukulunywa ngakunye, ngelixa umamele imiqondiso yendalo exelela ingqondo yakho xa umzimba wakho wonele.

Izifundo ezininzi zibonise ukuba ukutya ngengqondo kunokubangela ukunciphisa umzimba kunye nokunciphisa ukuphindaphinda kokutya kakhulu (,,,).

Nazi ezinye iingcebiso zokutya ngakumbi ngengqondo:

1. Yitya ngaphandle kweziphazamiso, uhleli phantsi etafileni ulungile
   ukutya kwakho.
2. Yitya kancinci uhlafune kakuhle. Zama ukuyazi imibala,
   Ivumba, incasa kunye noburhabaxa.
3. Xa usiva ngathi uhluthi, sela amanzi uyeke ukutya.

Isishwankathelo Njalo
yitya ngengqondo xa uzama ukunciphisa umzimba. Ukutya okungenangqondo yenye yezona zinto ziphambili
izizathu zokuba abantu besokola ukunciphisa umzimba.

16. Unemeko Yonyango Eyenza Izinto Zibe Nzima

Kukho iimeko zonyango ezinokuqhuba ukutyeba kwaye zenze kube nzima kakhulu ukunciphisa umzimba.

Oku kubandakanya i-hypothyroidism, i-polycystic ovarian syndrome (i-PCOS) kunye ne-apnea yokulala.

Amanye amayeza angenza ukuba kube nzima ukuphulukana nobunzima, okanye kubangele ukuzuza ubunzima.

Ukuba ucinga ukuba enye yezi zinto iyasebenza kuwe, thetha nogqirha wakho malunga nezinto onokukhetha kuzo.

Isishwankathelo
Iimeko zonyango ezifana ne-hypothyroidism, i-apnea yokulala kunye ne-PCOS inokuthintela
imizamo yakho yokwehla kobunzima.

17. Ukhoboka Lokutya Okungafunekiyo

Ngokophando olwenziwe ngo-2014, malunga ne-19.9% ​​yabantu eMntla Melika naseYurophu banelise iikhrayitheriya zokulutha ukutya ().

Abantu abanalo ngxaki basebenzisa ukutya okungenamsoco ngendlela efanayo neziyobisi zisebenzisa iziyobisi ().

Ukuba ulikhoboka lokutya okungekho mpilweni, ukutya nje okuncinci okanye ukutshintsha indlela otya ngayo kunokubonakala ngathi akunakwenzeka. Nantsi indlela yokufumana uncedo.

Isishwankathelo Ukuba u
ukuba neminqweno yokutya eyomeleleyo okanye umlutha wokutya, ukunciphisa umzimba kunokuba nzima kakhulu.
Cinga ngokufuna uncedo lobuchwephesha.

18. Ukhe Wazilambisa Indlala Ixesha Elide

Isenokungabi yinto elungileyo ukuba "utye" ixesha elide.

Ukuba uphulukana nobunzima iinyanga ezininzi kwaye ubethe ithafa, ke mhlawumbi kuya kufuneka uthathe ikhefu.

Nyusa ikhalori yakho yokutya ngamakhulu ambalwa eekhalori ngosuku, lala ngakumbi kwaye uphakamise ezinye iintsimbi ngenjongo yokufumana ukomelela kunye nokufumana izihlunu.

Nenjongo yokugcina amanqatha omzimba wakho kangangeenyanga ezi-1-2 ngaphambi kokuba uqale ukuzama ukunciphisa umzimba kwakhona.

Isishwankathelo Ukuba u
Ufikelele kwithafa lokulahleka kobunzima, usenokuba ubutya ukutya okwexeshana
nde. Mhlawumbi lixesha lokuba uthathe ikhefu.

19. Ukulindela kwakho akunangqondo

Ukwehla kobunzima yinkqubo ecothayo. Abantu abaninzi baphelelwa ngumonde ngaphambi kokufikelela usukelo lokuphela.

Nangona kuhlala kunokwenzeka ukunciphisa umzimba ngokukhawuleza ekuqaleni, bambalwa kakhulu abantu abanokuqhubeka nokunciphisa umzimba kwinqanaba elingaphezulu kweeponti ezi-1-2 ngeveki.

Enye ingxaki ephambili kukuba abantu abaninzi banolindelo olungenakwenzeka kwinto enokufezekiswa ngokutya okunempilo kunye nokuzilolonga.

Inyani yile, ayinguye wonke umntu onokubonakala njengemodeli yokomelela komzimba okanye eyakha umzimba. Iifoto ozibonayo kwiimagazini nakwezinye iindawo zihlala ziphuculwa.

Ukuba sele ulahlekelwe sisisindo esithile kwaye uziva ulungile ngesiqu sakho, kodwa isikali asibonakali ngathi sifuna ukushukuma ngokungaphezulu, mhlawumbi kuya kufuneka uqale ngokusebenza ngokwamkela umzimba wakho ngendlela eyiyo.

Ngexesha elithile, ubunzima bakho buza kufikelela kwindawo esempilweni apho umzimba wakho uziva ukhululekile. Ukuzama ukuya ngaphaya koku kunokuba kungakulungeli umzamo, kwaye kunokuba yinto engenakwenzeka kuwe.

Isishwankathelo
Ukulindela kwabantu ngamanye amaxesha akunangqiqo xa kuziwa ekulahlekeni kwesisindo.
Gcina ukhumbula ukuba ukunciphisa umzimba kuthatha ixesha kwaye ayinguye wonke umntu onokujongeka njenge
imodeli yokomelela komzimba.

20. Ujonge kakhulu ekutyeni

Ukutya phantse akunakusebenza kwixesha elide. Ukuba ikhona into, uphononongo lubonisa ukuba abantu abatya kakhulu bafumana ubunzima obungaphezulu kwexesha ().

Endaweni yokusondela ekulahlekeni kwesisindo ukusuka kwindawo yokucinga yokutya, yenze eyona njongo yakho iphambili ukuba ngumntu owonwabileyo, osempilweni kwaye onempilo.

Gxila kukondla umzimba wakho endaweni yokuwunciphisa, kwaye yeka ubunzima bokulahleka bulandele njengempembelelo yecala lendalo.

Isishwankathelo
Ukutya ukutya asisisombululo sexesha elide. Ukuba unqwenela ukunciphisa umzimba kwaye ugcine kude
Kwixesha elide, gxila ekwamkeleni imikhwa yokuphila esempilweni.

Umgca osezantsi

Ukwehla kwesisindo akusoloko kulula kwaye izinto ezininzi zinokuzizinzisa.

Kwinqanaba elisisiseko, ukwehla kobunzima kwenzeka xa ikhalori yokutya ilingana okanye iphezulu kunenkcitho yekhalori.

Zama amacebo asusela ekutyeni okunengqondo ukugcina idayari yokutya, ukusuka ekutyeni iiprotein ezininzi ukwenza umthambo wamandla.

Ekugqibeleni, ukutshintsha ubunzima bakho kunye nendlela ophila ngayo ifuna ukuzinikezela, ukuzeyisa, ukunyamezela kunye nokomelela.