Utywala bukuchaphazela njani ukunciphisa umzimba?

Umxholo

• Ushwankathelo
• Indlela utywala obuchaphazela ngayo ukwehla kobunzima bakho
• 1. Utywala budla ngokuba zii "calories" ezingenanto
• 2. Utywala busetyenziswa njengeyona ndawo iphambili yokubasa
• 3. Utywala bunokuchaphazela amalungu akho
• 4. Utywala bunokuba negalelo kumanqatha asesiswini
• 5. Utywala buchaphazela iifowuni zomgwebo… ngakumbi kukutya
• 6. Utywala kunye nehormone zesini
• 7. Utywala bunokuchaphazela kakubi ukulala kwakho
• 8. Utywala buchaphazela ukwetyisa nokwamkelwa kwezondlo
• Esona siselo sinxilisayo sokunciphisa umzimba
• 1. IVodka
• 2. iwhisky
• 3. Iinjini
• 4. I-Tequila
• 5. Ibhranti
• Umgca wezantsi

Ushwankathelo

Ukusela utywala yeyona nto bayithandayo abantu, ekuhlaleni nakwinkcubeko.

Olunye uphononongo lubonisa ukuba utywala bunokuba nezibonelelo zempilo. Umzekelo, iwayini ebomvu inokuwunciphisa umngcipheko wesifo sentliziyo.

Nangona kunjalo, utywala budlala indima enkulu kulawulo lobunzima. Nabani na ojonge ukulahla ezo phawundi zokugqibela zinenkani unokufuna ukuthathela ingqalelo ukutsiba iglasi yabo yangokuhlwa yewayini.

Nazi iindlela ezisibhozo zotywala ezinokuthintela ukulahleka kobunzima bakho kunye nento ekufuneka uyisele endaweni yayo.

Indlela utywala obuchaphazela ngayo ukwehla kobunzima bakho

1. Utywala budla ngokuba zii "calories" ezingenanto

Iziselo ezinxilisayo zihlala zibizwa ngokuba ziikhalori "ezingenanto". Oku kuthetha ukuba banikezela ngomzimba wakho ngeekhalori kodwa ziqulathe izondlo ezimbalwa kakhulu.

Kukho ii-calories ezili-155 kwi-12-ounce enye yebhiya, kunye neekhalori ezili-125 kwi-5-ounce yeglasi yewayini ebomvu. Ngokuthelekisa, ukutya okucetyiswayo emva kwemini kufuneka kube phakathi kwe-150 kunye ne-200 yeekhalori. Ubusuku ngaphandle kweziselo ezininzi kunokukhokelela ekutyeni ikhalori ezingamakhulu ambalwa.

Iziselo ezinabaxube, ezinje ngejusi yeziqhamo okanye isoda, zineekhalori ezingaphezulu.

2. Utywala busetyenziswa njengeyona ndawo iphambili yokubasa

Kukho nezinye izinto ezinokubangela ukuba ufumane ubunzima ngaphandle komxholo wekhalori.

Xa butywala butyiwe, butshiswa kuqala njengomthombo wombane ngaphambi kokuba umzimba wakho usebenzise nantoni na eyenye. Oku kubandakanya iswekile evela kwiicarbohydrate okanye kwiipids ezivela kumanqatha.

Xa umzimba wakho usebenzisa utywala njengowona mthombo wamandla, i-glucose engaphezulu kunye neepids ziphela, ngelishwa kuthi, njengezicubu ze-adipose, okanye amafutha.

3. Utywala bunokuchaphazela amalungu akho

Eyona ndima iphambili yesibindi sakho kukusebenza "njengesihluzo" sazo naziphi na izinto zangaphandle ezingena emzimbeni wakho, ezinje ngeziyobisi notywala. Isibindi sidlala indima kwimetabolism yamafutha, ii-carbohydrate kunye neeproteni.

Ukusela kakhulu kunokukhokelela kwinto eyaziwa ngokuba sisibindi esinamafutha.

Le meko inokonakalisa isibindi sakho, ichaphazele indlela umzimba wakho odibanisa ngayo kunye nokugcina iicarbohydrate kunye namafutha.

Utshintsho kwindlela umzimba wakho ogcina ngayo amandla avela ekutyeni kunokwenza ukuba kube nzima kakhulu ukunciphisa umzimba.

4. Utywala bunokuba negalelo kumanqatha asesiswini

"Ithumbu lebhiya" ayisiyontsomi nje.

Ukutya okuneswekile elula, njengokufumaneka kwiilekese, isoda, kunye nebhiya, nazo ziphezulu kwiikhalori. Iikhalori ezingaphezulu ziphelela ekugcinweni njengamafutha emzimbeni.

Ukutya ukutya kunye nokusela kakhulu kwiswekile kunokukhokelela ekuzuzeni ubunzima.

Asinakukhetha ukuba baphelelaphi bonke obu bunzima bongezelelekileyo. Kodwa umzimba uthambekele ekuqokeleleni amanqatha kwindawo esiswini.

5. Utywala buchaphazela iifowuni zomgwebo… ngakumbi kukutya

Nokuba oyena mntu uthanda ukutya okomeleleyo uya kuba nexesha elinzima ukulwa nomnqweno wokumba xa unxilile.

Utywala buthoba ukuthintela kwaye bunokukhokelela ekuthathweni kwezigqibo kubuhlanti bomzuzwana-ngakumbi xa kufikwa kukhetho lokutya.

Nangona kunjalo, iimpembelelo zotywala zigqithile nakwindlela yokuziphatha eluntwini.

Kutshanje kufunyaniswe ukuba iimpuku ezinikwe i-ethanol kwisithuba seentsuku ezintathu zibonise ukonyuka okukhulu ekutyeni. Olu phononongo lubonisa ukuba utywala bunokubangela imiqondiso yendlala kwingqondo, ekhokelela kukonyuka komnqweno wokutya ukutya okuninzi.

6. Utywala kunye nehormone zesini

Kudala kwaziwa ukuba ukusela utywala kunokuchaphazela amanqanaba amahomoni emzimbeni, ngakumbi i-testosterone.

I-testosterone yincindi yamadlala esini edlala indima kwiinkqubo ezininzi ze-metabolic, kubandakanya ukwakheka kwezihlunu kunye namandla okutshisa amafutha.

Olunye uphononongo lufumanise ukuba amanqanaba asezantsi e-testosterone anokuxela kwangaphambili ukwanda kwesifo se-metabolic emadodeni. I-Metabolic syndrome ibonakaliswa ngu:

• cholesterol ephezulu
• igazi elonyukayo
• amazinga aphezulu eswekile yegazi
• ubunzima bomzimba obuphezulu

Kwaye amanqanaba asezantsi e-testosterone anokuchaphazela umgangatho wokulala, ngakumbi kumadoda amadala.

7. Utywala bunokuchaphazela kakubi ukulala kwakho

Indawo yokulala ebusuku ngaphambi kokuba ulale isenokuvakala njengetikiti lokuphumla ebusuku kodwa usenokufuna ukuphinda uqwalasele.

Uphando lubonisa ukuba utywala bunokukhokelela ekwandeni kwexesha lokuvuka ngexesha lokulala.

Ukungalali ngokwaneleyo, nokuba kungabikho kokulala okanye ukungalali kakuhle, kunokukhokelela kukungalingani kwiihomoni ezinxulumene nendlala, ukwaneliseka kunye nokugcinwa kwamandla.

8. Utywala buchaphazela ukwetyisa nokwamkelwa kwezondlo

Ukuxhalaba kwakho ekuhlaleni ayisiyiyo kuphela into enqanda utywala. Ukungenisa iziselo ezinxilisayo nako kunqanda umsebenzi wokwetyisa ofanelekileyo.

Utywala bunokubangela uxinzelelo esiswini nasemathunjini. Oku kukhokelela ekunciphiseni ukukhupha ukutya kunye nokuhamba kokutya ngephecana.

Iimfihlo zokugaya ukutya ziyinto ebalulekileyo yokwetyisa okunempilo. Ukophula ukutya kungena kwimicro- micronutrients ezisisiseko ezifunxwayo nezisetyenziswa ngumzimba.

Ukuselwa kotywala kuwo onke amanqanaba kunokukhokelela ekwenzakalisweni kokugaya kunye nokufunxwa kwezi zakhamzimba. Oku kunokuchaphazela kakhulu imetabolism yamalungu adlala indima kulawulo lobunzima.

Esona siselo sinxilisayo sokunciphisa umzimba

Oku kunokuvakala ngokungathi utywala bonakalisa amathuba akho omzimba wolwandle. Kodwa ungoyiki - ukubukela ubunzima bakho akuthethi ukuba kufuneka usike utywala ngokupheleleyo ekutyeni kwakho.

Esikhundleni sokufikelela kwiziphuzo eziphezulu kwishukela okanye iikhalori, nwabele ezinye zeekhetho zeekhalori eziyi-100 endaweni yoko:

1. IVodka

Iikhalori: Iikhalori ezili-100 kwii-1.5 ii-ounces ze-80-proof vodka

Enye i-cocktail: Khetha abaxube beekhalori ezisezantsi ezifana neklabhu yesoda kwaye uphephe iijusi ezineswekile engaphezulu.

2. iwhisky

Iikhalori: Iikhalori ezili-100 kwii-1.5 oz ze-whisky engama-86

Enye i-cocktail: Bamba i-cola kwaye uthathe i-whisky yakho ematyeni ukuze ufumane enye ikhalori esezantsi.

3. Iinjini

Iikhalori: Iikhalori ezili-115 kwii-1.5 ii-ounces ze-90-proof gin

Enye i-cocktail: Ceba into elula, njengemartini - kwaye ungatsiba iminquma, zinee-antioxidants eziluncedo ezifana nevithamini E.

4. I-Tequila

Iikhalori: Iikhalori ezili-100 kwii-1.5 oz ze-tequila

Enye i-cocktail: Elona candelo lililo malunga ne-tequila kukuba i-tequila yesiko "ityhilwe" yityuwa, itequila kunye ne-lime.

5. Ibhranti

Iikhalori: Iikhalori ezili-100 kwii-1.5 oz zebranti

Enye i-cocktail: Esi siselo sigqalwa njengesidlo sasemva kwesidlo sangokuhlwa kwaye ibranti ebukekayo kufuneka ikonwabele kancinci ukucola ubumnandi obufihlakeleyo.

Umgca wezantsi

Ngelixa ukusika utywala ngokupheleleyo ekutyeni kwakho ayisiyiyo kuphela kwendlela yokunciphisa umzimba, zininzi izinto ezinokuphuculwa ezinokuthi zenziwe kuhambo lwakho lwempilo ngokunciphisa ngokulula utywala.

Unokonwabela umzimba osempilweni, ukulala okuphuculweyo, ukwetyisa okungcono, kunye nokumbalwa kwezi “calories” ezingenamlinganiselo.

Kwaye ukuba ucwangcisa ukusela, yonwabela ivodka okanye iwhisky ematyeni - kwaye utsibe isoda!