Yintoni i-Calorie Deficit, kwaye ingakanani enye ephilileyo?

Umxholo

• Yintoni kwaye kutheni kubalulekile ukunciphisa umzimba
• Ukubala iimfuno zekhalori
• Iindlela zokufezekisa intsilelo yeekhalori
• Iingcebiso zokutya iikhalori ezimbalwa
• Musa ukusela iikhalori zakho
• Ukunciphisa ukutya okucutshungulwe kakhulu
• Yitya ukutya okuphekwe ekhaya ikakhulu
• Umgca wezantsi

Ukuba ukhe wazama ukunciphisa umzimba, kusenokwenzeka ukuba uvile ukuba intsilelo yekhalori iyafuneka.

Nangona kunjalo, unokuzibuza ukuba yintoni kanye kanye ebandakanyekayo okanye kutheni kubalulekile ukunciphisa umzimba.

Eli nqaku lichaza yonke into oyifunayo malunga nokusilela kwekhalori, kubandakanya nokuba yintoni, kuchaphazela njani ukunciphisa umzimba, kunye nendlela yokukufeza ngendlela esempilweni, ezinzileyo.

Yintoni kwaye kutheni kubalulekile ukunciphisa umzimba

Iikhalori ziiyunithi zamandla ozifumanayo kukutya nakwiziselo, kwaye xa usebenzisa iikhalori ezimbalwa kunokuba utshisile, ufezekisa intsilelo yekhalori.

Iikhalori ozitshisayo okanye ozisebenzisayo suku ngalunye- okwaziwa njengenkcitho yekhalori- zibandakanya ezi zinto zilandelayo ():

• Inkcitho yamandla okuphumla (REE). I-REE ibhekisa kwiikhalori ezisetyenziswa ngumzimba ekuphumleni kwimisebenzi ekugcina uphila, njengokuphefumla nokuhamba kwegazi.
• Iziphumo zokunyanga kokutya. Oku kubandakanya iikhalori zomzimba wakho ezichitha ukwetyisa, ukufunxa, kunye nokwenza ukutya ukutya.
• Inkcitho yamandla. Oku kubhekisela kwiikhalori ozichitha ngexesha lezemidlalo njengokuzilolonga kunye nezinto ezingenzi mthambo, kubandakanya ukujija nokwenza imisebenzi yasekhaya.

Ukuba unika umzimba wakho iikhalori ezimbalwa kunokuba ufuna ukuxhasa ezi zinto zintathu zenkcitho yekhalori, ubeka umzimba wakho kusilelo lweekhalori. Ukwenza njalo ngokungagungqiyo kangangexesha elide kukhokelela ekulahlekeni kobunzima ().

Ngokuchaseneyo, uya kuzuza ubunzima ukuba uhlala unika umzimba wakho iikhalori ezingaphezulu kunokuba ufuna ukuxhasa le misebenzi. Oku kubizwa ngokuba yintsalela yekhalori.

Ukusilela kwekhalori kwenzeka xa uhlala unikezela ngomzimba wakho iikhalori ezimbalwa kunokuba ufuna ukuxhasa inkcitho yekhalori.

Ukubala iimfuno zekhalori

Kubantu abaninzi, intsilelo yeekhalori ezingama-500 ngosuku yanele ukunciphisa umzimba kwaye akunakulindeleka ukuba ichaphazele kakhulu amanqanaba akho endlala okanye amandla (2).

Ukwenza le ntsilelo yekhalori, kufuneka uyazi ukuba zeziphi iikhalori zakho zokugcina. Ukugcinwa kweekhalori ngokuchanekileyo inani leekhalori umzimba wakho ufuna ukuxhasa inkcitho yamandla.

Ungasebenzisa iikhalori ezifana nesiCwangcisi soBunzima bomzimba kwiZiko lezeMpilo leSizwe. Ezi zibali ziqikelela iikhalori zakho zolondolozo ngokusekwe kubunzima bakho, isini, ubudala, ubude, kunye nenqanaba lomsebenzi womzimba (3).

Nangona iikhalori zokubala zinika umbono olungileyo wekhalori yesondlo, unokufumana elona nani lichanekileyo ngokulandela umkhondo wekhalori yakho kunye nobunzima beentsuku ezili-10 ().

Ngelixa ugcina inqanaba elifanayo lomsebenzi wemihla ngemihla, sebenzisa usetyenziso lokulandela umkhondo wekhalori ukulandelela iikhalori zakho kunye nokuzilinganisela yonke imihla. Ukufumana iziphumo ezichanekileyo, sebenzisa isikali esifanayo, kwangaxeshanye, kwaye unxibe iimpahla ezifanayo (okanye ungananto kwaphela).

Ubunzima bakho bunokutshintsha imihla ngemihla, kodwa ukuba ubunzima bakho buye bahlala buzinzile ngaphezulu kweentsuku ezili-10, inani eliphakathi leekhalori ozisebenzisileyo ngemini ngumboniso ongcono wekhalori yakho yesondlo.

Yahlula inani elipheleleyo leekhalori ozityileyo kangangeentsuku ezili-10 nge-10 ukufumana umndilili wekhalori yakho yemihla ngemihla. Emva koko, thabatha iikhalori ezingama-500 kule nombolo ukumisela injongo yakho entsha yemihla ngemihla yokunciphisa umzimba.

Umzekelo, ukuba ufumana iikhalori zakho zokugcina zingama-2 000 ngosuku, injongo yakho entsha yekhalori yemihla ngemihla iya kuba li-1,500.

Njengoko unciphisa ubunzima, iikhalori zakho zokugcina ziya kuncipha ekuhambeni kwexesha, kwaye kuya kufuneka uhlengahlengise ukutya kwakho kwekhalori ngokusekwe kwiinjongo zakho zokulahleka kobunzima ().

Okwangoku, ukuqinisekisa ukwehla kobunzima obunempilo kunye nokutya okwaneleyo kwezondlo, abasetyhini akufuneki batye ngaphantsi kwe-1,200 yeekhalori ngemini, kwaye amadoda angabi ngaphantsi kwe-1,500 yeekhalori ().

Unokuqikelela iikhalori zakho zokugcina ngokusebenzisa ikhaltyhuleyitha ekwi-intanethi. Ngenye indlela, ngenombolo echanekileyo, jonga ukutya kwekhalori kunye nobunzima beentsuku ezili-10.

Iindlela zokufezekisa intsilelo yeekhalori

Ungafezekisa intsilelo yekhalori ngokutya iikhalori ezimbalwa okanye wandise amanqanaba omsebenzi womzimba- okanye zombini.

Oko kwathiwa, kunokuba lula kwaye kube nokuzinza ngakumbi ukudala ukulahleka kwekhalori ngokutya kunokuzilolonga wedwa, njengoko unganalo ixesha, amandla, okanye inkuthazo yokuzilolonga yonke imihla. Kwaye, umthambo awutshisi iikhalori ezininzi njengoko abantu abaninzi bakholelwa (,,,,).

Ngamanye amagama, kunokuba lula ukutya ii-calories ezimbalwa ezingama-500 ngosuku ngalunye kunokutshisa eli nani leekhalori ngokuzivocavoca. Nangona kunjalo, kusacetyiswa ukuba uzibandakanye nokomeleza izihlunu kunye nokuzivocavoca i-aerobic kwiziphumo zazo eziluncedo kwimpilo iyonke ().

Izikhokelo zoMsebenzi woMzimba wabantu baseMelika abavela kwiSebe lezeMpilo kunye neNkonzo zoLuntu bacebisa ukuba abantu abadala benze imizuzu engama-150 ukuya kuma-300 yokuzivocavoca umzimba, okanye imizuzu engama-75-150 yokuzivocavoca ngamandla, ngeveki (12).

Ukuzilolonga ngokomndilili kubandakanya ukuhamba ngokukhawuleza kunye nokuhamba ngeebhayisikile elula, ngelixa imizekelo yokuzivocavoca ngamandla kukubaleka kunye nokubaleka ngebhayisikile.

Izikhokelo zikwacebisa ukuba abantu abadala benze imisebenzi yokuqinisa izihlunu ebandakanya amaqela abo emisipha-kubandakanya umva, amagxa, isifuba, iingalo, kunye nemilenze- ubuncinci iintsuku ezimbini ngeveki (12).

Ukuzibandakanya kwimisetyenzana eyomeleza izihlunu kuya kunceda umzimba wakho ubeke phambili ukulahleka kwamafutha omzimba endaweni yobunzima bemisipha (,,).

Kusenokwenzeka ukuba kugcineke ngakumbi ukwenza ukusilela kwekhalori ngokutya kunokuzilolonga wedwa. Nangona kunjalo, ukuzivocavoca umzimba kubalulekile kwiinkalo ezininzi zempilo.

Iingcebiso zokutya iikhalori ezimbalwa

Ukusika iikhalori ekudleni kwakho ukwenza intsilelo yeekhalori akufuneki zitshintshe kakhulu.

Ngapha koko, izicwangciso ezininzi zinokukunceda ukunciphisa ikhalori yakho yokunciphisa umzimba kunye nokuyigcina- kwaye ayifuni nokubala ikhalori.

Musa ukusela iikhalori zakho

Unokwazi ukuphelisa ikhulu leekhalori ekudleni kwakho ngokunciphisa okanye ukuphelisa ukutya kwakho iziselo ezineswekile ezinje ngesoda, iijusi zeziqhamo, kunye neziselo ezikhethekileyo zekofu.

Iziselo ezinxilisayo zinokupakisha inani elikhulu leekhalori.

Iikhalori ezivela kwezi ziselo aziboneleli ngokuzeleyo, kwaye ngokugqithileyo, zingakhokelela ekuzuzeni ubunzima, isifo sentliziyo, nesifo seswekile (,,,).

Ukunciphisa ukutya okucutshungulwe kakhulu

Iswekile, amanqatha, kunye netyuwa kukutya okucutshungulwe kakhulu, kubandakanya iziselo ezineswekile, ukutya okukhawulezayo, iidessert, kunye neesiriyeli zasekuseni, kwenza oku kutya okunekhalori ephezulu kunencasa kwaye kukhuthaze ukusetyenziswa kakhulu (,).

Ngapha koko, olunye uphononongo lubonise ukuba abantu bavunyelwe ukuba batye kakhulu okanye kancinci njengoko befuna ukutya i-500 ngaphezulu kweekhalori ngosuku kwisidlo esinezinto ezinokutya okuphekwe kakhulu, xa kuthelekiswa nokutya okuqulethe okuncinci ().

Ukutya okuqhubeka kancinci kutyebile kwiivithamini, iiminerali, kunye nefayibha kwaye kubandakanya ukutya okufana neeproteni, iziqhamo, imifuno, amandongomane kunye nemidumba. Ukutya okunotye ukutya okucutshungulwe kancinci kuya kukunceda ekuthinteleni ukutya kakhulu kwaye kuqinisekiswe ukuba ufumana izakhamzimba ezifunwa ngumzimba wakho.

Ukuba ukutya okukhoyo ngoku kuninzi kokutya okusetyenzwe kakhulu, ngokuthe ngcembe qala ukubuyisela ezo zinto kunye nezinto ezenziweyo. Umzekelo, tshintsha ukutya okuziinkozo okuneswekile ene-oatmeal eneziqhamo, okanye utshintshe iitshipsi ezineeamangile ezinetyiwa encinci.

Yitya ukutya okuphekwe ekhaya ikakhulu

Ukulungiselela kunye nokutya ukutya kwakho ekhaya kukuvumela ukuba ulawule izithako kunye neesayizi zesahlulo sakho - kwaye ke, ikhalori yakho oyityayo.

Olunye uphononongo lubonise ukuba abantu abapheke isidlo sangokuhlwa ekhaya amaxesha ama-6-7 ngeveki basebenzise i-137 yeekhalori ezimbalwa ngosuku, ngokomndilili, kunabantu abapheke isidlo sangokuhlwa ekhaya ixesha eli-0-1 ngeveki ().

Ukutya ukutya okuphekwe ekhaya kukwanxulunyaniswa nomgangatho wokutya ongcono, ukonyuka kokutya iziqhamo kunye nemifuno, amanqanaba asezantsi omzimba, kunye nokunciphisa umngcipheko wesifo sentliziyo kunye neswekile ().

Ngaphezulu, ukupheka rhoqo ekhaya kunokukongela imali ().

Ukunciphisa ukusebenzisa kwakho iziselo ezineswekile, ukutya ukutya okuqulathe ukutya okucutshungulweyo kancinci, kunye nokutya ekhaya kunokukunceda ukunciphisa ukutya kwakho ikhalori.

Umgca wezantsi

Ukusilela kweekhalori kwenzeka xa usebenzisa iikhalori ezimbalwa kunokuba umzimba wakho uchitha.

Ukusilela kwekhalori yeekhalori ezingama-500 ngosuku kuyasebenza ekulahlekeni kwesisindo esifanelekileyo kunye nokuzinzileyo.

Ukuphelisa iziselo ezineswekile, ukutya ukutya okucutshungulweyo okuncinci njengeziqhamo kunye nemifuno, kunye nokutya ukutya okuphekwe ekhaya kunokukunceda ufikelele kukusilela kweekhalori ngaphandle kokubalwa kweekhalori.