Iingcebiso zokulahleka kwesisindo ezingama-26 ezisisiseko esisekwe kubungqina

Umxholo

• 1. Sela amanzi, ngakumbi ngaphambi kokutya
• 2. Yitya amaqanda kwisidlo sakusasa
• 3. Sela ikofu (kukhethwa ukuba umnyama)
• 4. Sela iti eluhlaza
• 5. Zama ukuzila ukutya okungapheliyo
• 6. Thatha iGlucomannan Supplement
• 7. Sika umva kwiShukela elongezelelweyo
• 8. Yitya iiCarbs ezicocekileyo
• 9. Yiya kwi-Low-Carb Diet
• Sebenzisa amacwecwe amancinci
• 11. Ulawulo lokuQeqesha iiNxalenye okanye iiKhalori zokuBala
• 12. Gcina Ukutya okusempilweni ujikeleze kwimeko yokulamba kwakho
• 13. Thatha izongezelelo zeProbiotic
• 14. Yitya ukutya okunezinongo
• 15. Yenza umthambo weAerobic
• Ukuphakamisa amatye
• 17. Yitya ifibre ngakumbi
• 18. Yitya imifuno neziqhamo ezingakumbi
• 19. Lala kakuhle
• 20. Ukubetha Ukutya kwakho
• 21. Yitya iProtein engakumbi
• 22. Ukongezwa kunye neProteni ye Whey
• 23. Sukuzenza iziselo ezineswekile, kubandakanya isoda kunye nejusi yeziqhamo
• 24. Yitya ukutya okupheleleyo, okungokunye kuphela (Ukutya okwenyani)
• 25. Musa ukutya - Yitya impilo endaweni yoko
• 26. Uhlafune ngakumbi kancinci
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Umzi mveliso wokunciphisa umzimba uzele ziintsomi.

Abantu bahlala becetyiswa ukuba benze zonke iintlobo zezinto eziphambeneyo, uninzi lwazo olungenabungqina ngasemva kwazo.

Nangona kunjalo, kule minyaka idlulileyo, izazinzulu ziye zafumanisa iindlela ngeendlela ezibonakala ngathi ziyasebenza.

Nazi iingcebiso zokulahleka kwesisindo ezingama-26 ezisekwe kubungqina.

1. Sela amanzi, ngakumbi ngaphambi kokutya

Kuhlala kusithiwa amanzi okusela anokunceda ukunciphisa umzimba - kwaye kuyinyani oko.

Amanzi okusela anokunyusa imetabolism ngama-24-30% kwisithuba seeyure eziyi-1-1.5, ukukunceda utshise ii-calories ezimbalwa (,).

Olunye uphononongo lubonise ukuba ukusela isiqingatha seelitha (i-ounces ezili-17) zamanzi malunga nesiqingatha seyure ngaphambi kokutya kuncede ii-dieters zatya ii-calories ezimbalwa kwaye zalahla ubunzima obungama-44% ngaphezulu, xa kuthelekiswa nalabo abangazange basele amanzi ().

2. Yitya amaqanda kwisidlo sakusasa

Ukutya amaqanda apheleleyo kunokuba nazo zonke iintlobo zezibonelelo, kubandakanya ukukunceda ukunciphisa umzimba.

Uphononongo lubonisa ukuba ukubuyisela isidlo sakusasa okususelwe kwingqolowa ngamaqanda kunokukunceda utye iikhalori ezimbalwa kwiiyure ezingama-36 ezizayo kunye nokulahla ubunzima kunye namafutha omzimba (,).

Ukuba awutyi amaqanda, kulungile. Nawuphi na umthombo weprotein esemgangathweni kwisidlo sakusasa kufuneka wenze ubuqhetseba.

3. Sela ikofu (kukhethwa ukuba umnyama)

Ikofu ikhutshiwe yidemon. Ikofu esemgangathweni ilayishwe ngama-antioxidants kwaye inokuba nezibonelelo ezininzi zempilo.

Uphononongo lubonisa ukuba icaffeine esekofini inokunyusa imetabolism nge-3-11% kwaye inyuse ukutshiswa kwamafutha ukuya kuthi ga kwi-10-29% (,,).

Qiniseka ukuba ungalongezi iqela leswekile okanye ezinye izinto ezinekhalori eziphezulu kwikofu yakho. Oko kuyakuziphelisa ngokupheleleyo naziphi na izibonelelo.

Ungathenga ikofu kwivenkile yakho yasekuhlaleni, kunye nakwi-Intanethi.

4. Sela iti eluhlaza

Njengekofu, iti eluhlaza ikwanezibonelelo ezininzi, enye yazo kukuthoba umzimba.

Nangona iti eluhlaza iqulethe izixa ezincinci zecaffeine, ilayishwe ngee-antioxidants ezinamandla ezibizwa ngokuba ziikatekini, ekukholelwa ukuba zisebenza ngokudibeneyo necaffeine ukuphucula ukutshiswa kwamafutha (9,).

Nangona ubungqina buxubekile, izifundo ezininzi zibonisa ukuba iti eluhlaza (nokuba sisiselo okanye isongezelelo seti eluhlaza) inokukunceda ukunciphisa umzimba (,).

Iti eluhlaza ifumaneka kwiikhemesti ezininzi, kwiivenkile zezempilo, nakwiivenkile zokutya, nakwi-intanethi.

5. Zama ukuzila ukutya okungapheliyo

Ukuzila ukutya okungapheliyo yindlela eyaziwayo yokutya apho abantu bajikeleza phakathi kwamaxesha okuzila ukutya kunye nokutya.

Izifundo zexesha elincinci zibonisa ukuba ukutya okukhawulezileyo kuyasebenza ekulahlekeni kobunzima njengokuthintela okuqhubekayo kwekhalori ().

Ukongeza, inokunciphisa ukulahleka kobunzima bemisipha okunxulunyaniswa nokutya okunekhalori ezisezantsi. Nangona kunjalo, izifundo ezikumgangatho ophezulu ziyafuneka ngaphambi kokuba kwenziwe naliphi na ibango elinamandla ().

6. Thatha iGlucomannan Supplement

Ifayibha ebizwa ngokuba yi-glucomannan inxulunyaniswe nokulahleka kobunzima kwizifundo ezininzi.

Olu hlobo lwefayibha luthatha amanzi kwaye luhlala emathunjini akho okwethutyana, lukwenza uzive ugcwele kwaye kukunceda ukuba utye iikhalori ezimbalwa (15).

Izifundo zibonisa ukuba abantu abongeza nge-glucomannan baphulukana nobunzima obungaphezulu kobo bangenayo ().

Unokufumana izongezo ze-glucomannan kungekuphela kwiivenkile zeevithamini nakwiikhemesti kodwa nakwi-intanethi.

7. Sika umva kwiShukela elongezelelweyo

Iswekile eyongeziweyo sesinye sezona zinto ziphambili ekutyeni kwale mihla. Uninzi lwabantu lusebenzisa indlela kakhulu.

Uphononongo lubonisa ukuba iswekile (kunye ne-high-fructose ingqolowa yesiraphu) ukusetyenziswa kunxulunyaniswa kakhulu nomngcipheko wokutyeba kakhulu, kunye neemeko kubandakanya uhlobo lweswekile 2 kunye nesifo sentliziyo (,,).

Ukuba ufuna ukunciphisa umzimba, nciphisa iswekile eyongeziweyo. Qiniseka nje ukuba ufunda iilebheli, kuba nokutya okubizwa ngokuba kukutya kungalayishwa iswekile.

8. Yitya iiCarbs ezicocekileyo

Iicarbohydrate ezihlaziyiweyo zibandakanya iswekile kunye neenkozo ezikhululweyo kwimicu yazo, enesondlo. Oku kubandakanya isonka esimhlophe kunye ne-pasta.

Izifundo zibonisa ukuba ii-carbs ezicokisekileyo zinokukhupha iswekile yegazi ngokukhawuleza, zikhokelele kwindlala, iminqweno kunye nokwanda kokutya kwiiyure ezimbalwa kamva. Ukutya ii-carbs ezisulungekileyo kunxibelelene kakhulu nokukhuluphala (,, 22).

Ukuba uza kutya ii-carbs, qiniseka ukuzitya kunye nefayibha yazo yendalo.

9. Yiya kwi-Low-Carb Diet

Ukuba ufuna ukufumana zonke izibonelelo zokuthintela i-carb, ke cinga ngokuhamba yonke indlela kwaye uzibophelele kukutya okune-carb ephantsi.

Izifundo ezininzi zibonisa ukuba irejimeni enjalo inokukunceda ukuba uphulukane namaxesha ama-2-3 ubunzima obuninzi njengokutya okunamafutha asezantsi ngelixa uphucula impilo yakho (23,,).

Sebenzisa amacwecwe amancinci

Sebenzisa iipleyiti ezincinci kubonisiwe ukunceda abanye abantu batye ngokuzenzekelayo iikhalori ezimbalwa ().

Nangona kunjalo, isiphumo sobungakanani beplate asibonakali sichaphazela wonke umntu. Abo batyebe ngokugqithiseleyo babonakala bechaphazeleka ngakumbi (,).

11. Ulawulo lokuQeqesha iiNxalenye okanye iiKhalori zokuBala

Ulawulo lwesahlulo-ngokutya nje kancinci-okanye ukubala iikhalori kunokuba luncedo kakhulu, ngenxa yezizathu ezicacileyo ().

Olunye uphononongo lubonisa ukuba ukugcina idayari yokutya okanye ukuthatha iifoto zokutya kwakho kunokukunceda ukunciphisa umzimba (, 31).

Nantoni na eyandisa ulwazi lwakho ngento oyityayo inokuba luncedo.

12. Gcina Ukutya okusempilweni ujikeleze kwimeko yokulamba kwakho

Ukugcina ukutya okusempilweni kufutshane kunokukunceda ungakutyi ukutya okungenampilo xa ulambile kakhulu.

Ukutya okulula okuphathwayo kwaye kulula ukukulungisa kubandakanya iziqhamo ezipheleleyo, amandongomane, iminqathe yabantwana, iyogathi kunye namaqanda abilisiweyo.

13. Thatha izongezelelo zeProbiotic

Ukuthatha izongezo zeprobiotic ezineebhakteria ze ILactobacillus subfamily ziye zaboniswa ukunciphisa ubunzima bamafutha (,).

Nangona kunjalo, okufanayo akusebenzi kubo bonke ILactobacillus iintlobo. Olunye uphononongo luye lwadibanisa uL. Acidophilus kunye nokufumana ubunzima (34).

Ungathenga izongezo zeprobiotic kwiivenkile ezininzi zokutya, nakwi-Intanethi.

14. Yitya ukutya okunezinongo

Ipelepele ye-Chili iqulethe i-capsaicin, ikhompawundi eqholiweyo enokunyusa imetabolism kunye nokunciphisa ukutya kwakho kancinci (,).

Nangona kunjalo, abantu banokuphuhlisa ukunyamezelana neziphumo ze-capsaicin ekuhambeni kwexesha, ezinokuthi zinciphise ukusebenza kwazo ixesha elide ().

15. Yenza umthambo weAerobic

Ukwenza umthambo we-aerobic (cardio) yeyona ndlela ilungileyo yokutshisa iikhalori kunye nokuphucula impilo yakho ngokwasemzimbeni nasengqondweni.

Kubonakala kusebenza ngakumbi ekulahlekelweni ngamanqatha esisu, amanqatha angenampilo athambekele ekwakheni amalungu akho kwaye abangele isifo se-metabolic (,).

Ukuphakamisa amatye

Esinye seziphumo ebezingalindelekanga ezibi kakhulu ekutyeni kukuba kuhlala kubangela ukulahleka kwemisipha kunye nokuhla kancinci kwemethambo, ehlala ibizwa ngokuba yindlala (,).

Eyona ndlela yokuthintela oku kukwenza uhlobo oluthile lokuzilolonga njengokuphakamisa iintsimbi. Izifundo zibonisa ukuba ukuphakamisa ubunzima kunokunceda ukugcina imetabolism yakho iphezulu kwaye kuthintele ekuphulukaneni nobunzima bemisipha (,).

Ewe kunjalo, kubalulekile ukuba ungalahli nje amanqatha- ufuna ukwakha izihlunu. Ukuxhathisa umthambo kubalulekile kumzimba weetoni.

17. Yitya ifibre ngakumbi

I-fiber ihlala icetyiswa ukunciphisa umzimba.

Nangona ubungqina buxubekile, olunye uphononongo lubonisa ukuba ifayibha (ngakumbi ifayibha ebonakalayo) inokunyusa ukugcwala kwaye ikuncede ulawule ubunzima bakho kwixesha elide (,).

18. Yitya imifuno neziqhamo ezingakumbi

Imifuno kunye neziqhamo zineempawu ezininzi ezenza ukuba zisebenze ukunciphisa umzimba.

Zineekhalori ezimbalwa kodwa ifayibha eninzi. Umxholo wamanzi aphezulu ubanika amandla oxineneyo, ebenza bazalise kakhulu.

Izifundo zibonisa ukuba abantu abatya imifuno kunye neziqhamo bahlala benobunzima obungaphantsi ().

Oku kutya kunesondlo kakhulu, ke ngoko ukukutya kubalulekile kwimpilo yakho.

19. Lala kakuhle

Ukulala kuphantsi kakhulu kodwa kunokuba kubaluleke njengokutya okunempilo nokwenza umthambo.

Uphononongo lubonisa ukuba ukungalali kakuhle yenye yezona zinto zibeka emngciphekweni wokutyeba kakhulu, njengoko kunxulunyaniswa ne-89% yokunyuka komngcipheko wokutyeba kakhulu kubantwana kunye nama-55% kubantu abadala ().

20. Ukubetha Ukutya kwakho

Uphononongo lwakutsha nje lufumanise ukuba i-19.9% ​​yabantu eMntla Melika naseYurophu bazalisekisa iikhrayitheriya zokulutha ukutya ().

Ukuba uhlangabezana neminqweno enamandla kwaye akunakubonakala kuthintela ukutya kwakho nokuba ungazama kangakanani, unokubandezeleka ngenxa yobukhoboka.

Kule meko, funa uncedo lobuchwephesha. Ukuzama ukunciphisa umzimba ngaphandle kokulwa kuqala nokutya kunokuba yinto engenakwenzeka.

21. Yitya iProtein engakumbi

Iiproteni sesona sondlo sibalulekileyo ekunciphiseni ubunzima bomzimba.

Ukutya ukutya okuneproteni ephezulu kubonisiwe ukukhulisa imetabolism nge-80-100 yeekhalori ngemini ngelixa utsheva iikhalori ezingama-441 ngosuku ekutyeni kwakho (,,).

Olunye uphononongo lukwabonakalise ukuba ukutya iipesenti ezingama-25 zeekhalori zakho zemihla ngemihla njengeprotein kunciphise iingcinga ezingafunekiyo malunga nokutya ngama-60% ngelixa usika umnqweno wokutya ebusuku ebusuku ().

Ukongeza nje iproteni kwindlela otya ngayo yenye yezona ndlela zilula nezona zisebenzayo zokunciphisa umzimba.

22. Ukongezwa kunye neProteni ye Whey

Ukuba uyasokola ukufumana iprotein eyaneleyo ekutyeni kwakho, ukuthatha isongezelelo-njenge-protein yomgubo-kunokunceda.

Olunye uphononongo lubonise ukuba ukubuyisela ezinye iikhalori zakho ngeprotey ye-Whey kunokubangela ukunciphisa umzimba malunga nee-8 zeepawundi ngokuhamba kwexesha ngelixa usonyusa ubunzima bemisipha ().

Iiproteni ezinamavili ziyafumaneka kwiivenkile ezininzi zezempilo nakwi-Intanethi.

23. Sukuzenza iziselo ezineswekile, kubandakanya isoda kunye nejusi yeziqhamo

Iswekile imbi, kodwa iswekile ekwimo engamanzi imbi ngakumbi. Izifundo zibonisa ukuba iikhalori ezivela kwiswekile engamanzi inokuba yeyona nto ityebisayo kukutya kwale mihla ().

Umzekelo, olunye uphononongo lubonise ukuba iziselo ezineswekile zinxulunyaniswe nomngcipheko okhulayo wokutyeba kakhulu kubantwana kusuku ngalunye lokukhonza ().

Gcina ukhumbula ukuba oku kuyasebenza nakwisiphu seziqhamo, esinexabiso elifanayo leswekile njengesiselo esinxilisayo njengeCoke ().

Yitya iziqhamo zonke, kodwa nciphisa okanye unqande incindi yeziqhamo ngokupheleleyo.

24. Yitya ukutya okupheleleyo, okungokunye kuphela (Ukutya okwenyani)

Ukuba ufuna ukuba ngumntu othembekileyo, osempilweni, ke enye yezona zinto zibalaseleyo onokuzenzela yona kukutya ukutya okupheleleyo, okukodwa.

Oku kutya kuyazalisa ngokwendalo, kwaye kunzima kakhulu ukufumana ubunzima ukuba uninzi lokutya kwakho kusekwe kuzo.

Nazi izinto zokutya ezilahlekileyo ezinobunzima kakhulu ezingama-20 emhlabeni.

25. Musa ukutya - Yitya impilo endaweni yoko

Enye yeengxaki ezinkulu kwizidlo kukuba kunqabile ukuba zisebenze ixesha elide.

Ukuba kukho nantoni na, abantu abadla ngokutya badla ngokufumana ubunzima obungaphezulu kwexesha, kwaye izifundo zibonisa ukuba ukutya ukutya kukuxela kwangaphambili ukuzuza ubunzima ().

Endaweni yokuqhubeka nokutya, jolisa ekubeni ngumntu ophilileyo, owonwabileyo nolunge ngakumbi. Gxila kukondla umzimba wakho endaweni yokuwunciphisa.

Ukwehla kobunzima kufuneka kulandele ngokwendalo.

26. Uhlafune ngakumbi kancinci

Ingqondo yakho ingathatha ixesha elithile ukubhalisa ukuba ubunokutya ngokwaneleyo. Olunye uphononongo lubonisa ukuba ukuhlafuna kancinci kunokukunceda utye iikhalori ezimbalwa kwaye wandise imveliso yehomoni edityaniswe nokuncipha (,).

Kwakhona cinga ukuhlafuna ukutya kwakho ngokucokisekileyo. Izifundo zibonisa ukuba ukuhlafuna okunyukayo kunokunciphisa ukutya ikhalori kwisidlo ().

Ezi zinto ziyinxalenye yokutya okujongwa engqondweni, okujolise ekukuncedeni ukunciphisa isantya sokutya kwakho kwaye unike ingqalelo kulwaziso ngalunye.

Umgca wezantsi

Iindlela ezininzi zinokunceda iinjongo zakho zokulahleka kobunzima.

Ezinye zezi ngcebiso zingasentla kukutya nje kuphela, kubandakanya ukutya iiprotheyini ezininzi okanye ukunciphisa iswekile eyongeziweyo.

Abanye-njengokuphucula umgangatho wokulala okanye ukongeza inkqubo yokuziqhelanisa-basekwe kwindlela yokuphila. Umzekelo, ukuhlafuna kancinci kancinci linyathelo elinye onokulithatha ukwenza ukutya okunengqondo.

Ukuba uphumeza ezimbalwa zezi ngcebiso, uya kuba usendleleni eya kwiinjongo zakho zokulahleka kobunzima.