Ukuqonda okuQinisekileyo okuNceda ukuNciphisa umzimba

Umxholo

• Uphengululo lwe

Kudala uzama ukunciphisa umzimba kangangeenyanga, okanye mhlawumbi nakwiminyaka. Ekugqibeleni ulahla ngokwaneleyo ukuze ulingane nezo jean ubuzinxibile ekholejini, kodwa kungekudala, awungekhe uzityibilikise ngaphezu kwamathanga akho. Kutheni ukuncipha komzimba kufuneka kube nzima kangaka? Nazi ezinye izinto ezinzima onokuthi uziginye ukuze unciphise ubunzima kwaye uhlale ulungile.

Ukutya asiyiyo impendulo

Ngelixa abantu abaninzi belahlekelwa ubunzima bokutya i-carbs okanye ukuya kwi-liquid diet, ezi ndlela azikwazi ukuhlala ngonaphakade. Ezi ndlela zokutya zihlala zingenasondlo, okanye zikuthintele ugqibe ukubhebhetha kuko konke ukutya okunqwenelayo. Ngaphezu koko, xa ubetha ubunzima bakho kwaye ubuyele kwiindlela zakudala zokutya, ubunzima buhlala bubuya. Ukuphulukana nobunzima kunye nokukugcina konke malunga nokwenza utshintsho kwimpilo yakho. Oko kuthetha ukufumana ukutya okunempilo okunokugcinwa ubomi bakho bonke. Into eqinisekisiweyo ukuba iyasebenza kukutya okugcwele iziqhamo kunye nemifuno, ukutya okuziinkozo kunye neeproteni. Ewe uvumelekile ukuba uqhathe rhoqo emva kwexesha elithile - kwaye oko kunokunceda ukunciphisa iminqweno - kodwa ukuyekelela kufuneka kumodareyithwe. Kuyakuthatha ukuqhela, kodwa kungekudala uza kuziqhelanisa nendlela yakho entsha yokutya esempilweni kwaye uzibuze ukuba ubuqhele ukuthoba njani iicheeseburgers, isoda, kunye neekuki yonke imihla.

Ukubala iiKalori

Ukunciphisa umzimba kunye nokubugcina kumalunga nezibalo ezisisiseko: iikhalori azikwazi ukudlula isixa seekhalori ezisetyenziswa ngumzimba. Kwaye ukunciphisa umzimba, kuya kufuneka udale intsilelo yekhalori. Ukubala iikhalori kunokubonakala kungqongqo, kodwa ukuba awugcini umkhondo wokuba utya kangakanani, ngekhe ufikelele kubunzima bakho. Qala ngokuthetha nodokotela wakho malunga nokuba ufuna ukulahlekelwa ubunzima obungakanani, kwaye unokukunceda ukuba ufumane isixa esifanelekileyo sekhalori yemihla ngemihla. Ngokuhamba kwexesha, olu tshintsho luya kubambelela, lukuvumela ukuba ungabi ngqongqo kakhulu ekugcineni ijenali yokutya eneenkcukacha kunye nokuzilolonga. Abaninzi bafumana impumelelo yokubhala phantsi ukutya kwabo kwemihla ngemihla kwijenali yokutya, okanye ngewebhusayithi efana neCalorieKing, egcina ixabiso leekhalori zokutya okudliwayo. Ukuba uthanda ukupheka, fakela iresiphi yakho kwesi sixhobo seCalorie Count kwaye unokugcina umkhondo wokuba zingaphi iikhalori ozifunayo kwi-mac n 'cheese. Kukho iinkqubo zokulahleka kwesisindo ezenza ukubala iikhalori kube lula. Uzakufuna iindlela zokugcina umkhondo wobungakanani besabelo nawo, kwaye nazi iimveliso ezintle onokuzisebenzisa ekhaya nasekuhambeni. Uyakufuna ukuzixhobisa ngeendlela zokugcina ikhalori zokutya ngaphandle, xa ubetha iyure eyonwabileyo, kwaye ngeempelaveki, kunye nokufunda amaqhinga okutshintsha ukutya okonga iikhalori.

Yihambise

Ukutya okunempilo kubalulekile ekulahlekeni ubunzima, kodwa ukuba uneepawundi ezimbalwa zokuphulukana naleyo kuphela ayiyona ndlela isebenzayo yokufumana isisindo sakho. Kuya kufuneka ubandakanye imithambo, kwaye andithethi nje ukuhambahamba kwibhloko. Uninzi lweengcebiso zithi ukunciphisa umzimba kufuneka uzilolonge ubuncinane iyure ngosuku, kahlanu ngeveki. Sithetha ngohlobo olunyusa izinga lentliziyo yakho njengokubaleka, ukukhwela ibhayisekile, okanye iklasi ye-cardio kwindawo yokuzivocavoca. Iyure inokubonakala ngathi ininzi, kodwa nje ukuba ulikrobe elo xesha kwishedyuli yakho, iya kuba yinto okhangele phambili kuyo yonke imihla. Ukuba isithukuthezi sisikhalazo sakho, Nazi ezinye zeendlela zokutshintsha inkqubo yakho ye-cardio kwaye uhlale unemincili ngokusebenza. Ngaphandle kokutsha kweekhalori, ukuzilolonga kuya kukunika izihlunu, ezonyusa imetabolism kwaye zikuncede utshise iikhalori ezininzi. Iya kunika nomzimba wakho inkcazo ethile, yenza ukuba ukwehla kobunzima kubonakale ngakumbi. Ukuzivocavoca kwakhona kunokuba yindlela yokuziva ulungile malunga nokuzonwabisa- ukuba uhamba uhambo lweeyure ezimbini, uyazi ukuba ungonwabela idessert emva kwesidlo sangokuhlwa ngaphandle kwetyala. Ukuzilolonga rhoqo kubalulekile njengokutya ngokufanelekileyo, kwaye nje ukuba uziqhelanise nobomi bakho, ukunciphisa umzimba kunye nokubugcina kuya kuba yimpepho.Okungakumbi kuFitSugar: Izizathu zokuba Kungcono Ukubaleka WedwaIbhotolo yePeanut yeBhanana I-Ice CreamImithombo yeProtheyini emangalisayo

Uphengululo lwe