Ubungozi benkcubeko yokutya: Abasetyhini abayi-10 babelana ngendlela ekuyityhefu ngayo

Umxholo

• Paige, 26
• Hlaziya, 40
• UGrace, 44
• UKaren, 34
• UJen, 50
• UStephanie, 48
• UAriel, 28
• UCandice, 39
• UAnna, 23
• I-Alexa, engama-23
• Iinjongo zezempilo akufuneki zibe malunga nobunzima

Ukutya ukutya kwakungaze kubeyimpilo kum. Ukutya ukutya kwakumalunga nokuncipha, ke ngoko kufanelekile, kwaye ke sonwabile. ”

Kubafazi abaninzi, ukutya ukutya kubeyinxalenye yobomi babo ixesha elide njengoko bekhumbula. Nokuba unobunzima obuninzi bokulahla okanye ufuna nje ukulahla iipawundi ezimbalwa, ukunciphisa umzimba yinto ebonakala ngathi ihlala ikho ukuzabalazela.

Kwaye sihlala sisiva ngamanani ngaphambi nasemva. Kodwa uziva njani umzimba?

Ukujonga ngokwenyani ukuba inkcubeko yokutya isichaphazela njani, sathetha nabasetyhini abali-10 malunga namava abo ekutyeni, ukuba indlela yokunciphisa umzimba ibachaphazele njani, kwaye bakufumene njani ukuxhotyiswa.

Siyathemba ukuba olu lwazi lukunceda ukuba ujonge indlela inkcubeko yokutya ekuchaphazela ngayo okanye umntu omthandayo, kwaye ikwabonelela ngeempendulo zokukunceda ufumane ubudlelwane obunempilo kunye nokutya, umzimba wakho, kunye nabafazi ngokubanzi.

Paige, 26

Ekugqibeleni, ndiziva ngathi ukutya ngokutya kubeka isazisi esinzulu ekuzithembeni kwabasetyhini.

Kudala ndenza ukutya kwe keto kangangesithuba esingaphantsi kweenyanga ezintandathu, endikudibanise nokusebenza okuninzi kweHIIT nokusebenza.

Ndiqale kuba bendifuna ukwenza ubunzima kukhuphiswano lwe-kickboxing, kodwa ngengqondo, ibilidabi lokubuyela umva ngokuzimisela kwam nokuzithemba kwam.

Ngokwasemzimbeni, andikaze ndahlulwe njengobungozi obunobunzima okanye ukutyeba kakhulu, kodwa ukuhla kwindlela enditya ngayo kunye nokuqina komzimba akunakulunga kwimetabolism yam.

Ndithathe isigqibo sokuyeka kuba ndidiniwe kukuziva ndithintelwe. Ndifuna ukukwazi ukutya “ngesiqhelo,” ngakumbi kwiimbutho zolonwabo.Ndonwabile ngenkangeleko yam (ngalo mzuzu) ndaye ndagqiba kwelokuba ndithathe umhlala-phantsi kwi-kickboxing yokhuphiswano, yiyo loo nto.

Hlaziya, 40

Ndibe nekhalori ndibala iinyanga ezimbalwa ngoku, kodwa andisebenzi ngokwenene. Le ayisiyiyo i-rodeo yam yokuqala, kodwa ndiyazama kwakhona nangona ukutya kakhulu kugqiba kukudana nokudana.

Ndacinga ukuba ndiyekile ukutyisa ukutya ngasemva, kodwa ndisava isidingo sokuzama into yokwehlisa umzimba, ke ndizama iintlobo ezahlukeneyo kunye nemilinganiselo yokutya.

Xa ukutya kugxila kuphela ekulahlekeni kwesisindo, kukhokelela kuphela kukukhathazeka okanye mandundu. Xa siziqonda ezinye izibonelelo zempilo kwaye sigxile kwezo kunokuba kubunzima, ndicinga ukuba singabandakanya ukutya ngendlela esempilweni ixesha elide.

UGrace, 44

Ndandikhathazekile ngokubala i-carbs kunye nokulinganisa ukutya ekuqaleni, kodwa ndiye ndaqonda ukuba oko kukuchitha ixesha.

Inkcubeko yokutya - ungandiqalisi. Itshabalalisa ngokoqobo abafazi. Injongo yomzi-mveliso kukugxila kwingxaki ethi iyakwazi ukuyisombulula kodwa inokubangela ukuba abantu basetyhini bangasombululi ukuba iziphumo aziphumeli ngaphandle.

Ke andisazi "ngokutya" kwakhona. Ndicinga ngayo njengonika umzimba wam oko ukufunayo ukuze uzive ulungile kwaye usempilweni. Ndingumntu onesifo seswekile oneengxaki kwimveliso ye-insulin kunye nokuxhathisa, uhlobo lwe-1.5 endaweni yohlobo lwe-1 okanye uhlobo lwe-2.

Ukongezwa kokutya endikutyayo, bendiqhele ukuzikhwela ngebhayisekile yam yomthambo ukuba ndifuna ukubukela iTV. Ndiyathanda kakhulu ukubukela iTV, ngoko ke yayisisizathu esinzulu!

Andiphindi ndikhwele ngenxa yomqolo wam otshabalalisiweyo, kodwa ndiyothenga iimarike zalapha ekhaya (okuthetha ukuhamba okuninzi) kwaye ndiyapheka (okuthetha ukunyakaza kakhulu) ukugcina ndisebenza. Ndisandula ukuthenga imazi yehashe eqeqeshelwa ngokukodwa mna ukuze ndiphinde ndikwazi ukukhwela ihashe, okunyangayo.

Ukutya kakuhle kundenze ndasempilweni kwaye kwandenza ndonwaba nomzimba wam njengoko ndiguga. Ikhuphe noxinzelelo emqolo. Ndinesifo sediserative disc kwaye ndilahlekelwe zii-intshi ezimbini ukuphakama kwisithuba seminyaka emine.

UKaren, 34

Ndivakalelwa ngathi bendisoloko ndizama iqela lezinto ezahlukeneyo- zange ndacwangcisa isicwangciso esinye, kodwa "iikhalori ezisezantsi" kunye "nokuzama ukunciphisa ii-carbs" inkulu kakhulu.

Oko kuthethiweyo, andisebenzi ngokwenene. Andonwabanga ngendlela umzimba wam ubukeka ngayo, ngakumbi emva kokuba nomntwana, kodwa kunzima kakhulu. Ndivakalelwa ngathi bendisoloko ndikukutya.

Njengomntu ofikisayo, ndandigabadele kakhulu ngayo, kuba ngelishwa, ndaye ndazibophelela ekutyeni ngokuzixabisa. Icandelo elibuhlungu kukuba, ndiye ndafumana ingqalelo engakumbi kwi-thinnest yam kunalo naliphi na elinye ixesha ebomini bam. Ndihlala ndijonga emva kula maxesha "njengamaxesha amnandi," ndide ndikhumbule indlela endandithintela ngayo kwaye ndingakhathali kwindlela enditya ngayo naxa ndatya ngayo.

Ndicinga ukuba kubalulekile ukwazi into oyityayo kunye nokutya umzimba wakho ngokutya okusemandleni akho, kodwa ndicinga ukuba kuhamba ngokugqithiseleyo xa abafazi beqala ukuziva uxinzelelo lokujonga ngendlela ethile, ngakumbi kuba yonke imizimba ineefreyimu ezahlukeneyo.

Ukutya ukutya kunokuba yingozi ngokulula. Kulusizi ukucinga ukuba abantu basetyhini baziva ngokungathi ixabiso labo eliphambili livela kwinkangeleko, okanye ukuba kokufika kokunye okubalulekileyo kusekwe kwinkangeleko, ngakumbi xa ukubonakala kungeyonto xa kuthelekiswa nobuntu obuhle.

UJen, 50

Ndilahlekelwe malunga neepawundi ezingama-30 malunga neminyaka eli-15 eyadlulayo kwaye ndazigcina ukuba ndicimele ubukhulu becala. Olu tshintsho lube nempembelelo entle kubomi bam. Ndiziva ndibhetele malunga nendlela endijongeka ngayo, kwaye ndayeka ukungasebenzi kakhulu kwimbaleki enomdla, endinike amava amaninzi kwaye ndakhokelela kubuhlobo obuhle.

Kodwa ngaphezulu kweenyanga ezili-18 ezidlulileyo, ndibeke iiponti ezimbalwa ngenxa yoxinzelelo kunye nokuyeka ukuya exesheni. Iimpahla zam azisahambelani. Ndizama ukubuyela kubukhulu obufanayo neempahla zam.

Ndiyoyika ukuba ubunzima buyabuya. Njengokuba, yoyika ngokwasemzimbeni malunga nokuzuza ubunzima. Kukho olu xinzelelo lukhulu lokuba mncinci, oluchanekileyo ngokuba sempilweni. Kodwa ukubhitya akusoloko kusempilweni. Kukho ukungaqondani okuninzi ngabantu abaqhelekileyo malunga nokuba yintoni esempilweni.

UStephanie, 48

Ndiyenzile "isikolo esidala" kwaye ndibala nje iikhalori kwaye ndaqinisekisa ukuba ndifumana amanyathelo am ayi-10,000 ngosuku (enkosi kuFitbit). Amampunge ayeyinxalenye yawo, kodwa yayiqhutywa yicholesterol ephezulu kwaye ifuna ukukhupha oogqirha emqolo wam!

Amanani am e-cholesterol akuluhlu oluqhelekileyo ngoku (nangona umda). Ndinamandla amaninzi, kwaye andisayi kuba neentloni kwiifoto.

Ndonwabile kwaye ndisempilweni, kwaye ngenxa yokuba bendikwinqanaba lobunzima beminyaka eyi-1.5, ndinokufumana isidlo sangokuhlwa rhoqo ngoMgqibelo ebusuku. Kodwa ndicinga ukuba akunampilo kakhulu ukuba sibeka phambili ukuba "mncinci" ngaphezu kwayo yonke enye into.

Nangona ndiye ndathoba umngcipheko kwezinye izinto, ngekhe nditsho jikelele ukuba ndisempilweni kunabo basindayo kunam. Ndizobane SlimFast shake ngesidlo sasemini. Ngaba isempilweni loo nto?

Mhlawumbi, kodwa ndiyabathanda abantu abaphila ngendlela ecocekileyo yokwenyani kunabantu abanokuhlala kubunzima bempilo ngokuhlala kwiisendwitshi zangaphantsi kunye neepretzels.

UAriel, 28

Ndichithe iminyaka nditya ukutya okuninzi kwaye ndisebenza nzima kuba bendifuna ukunciphisa umzimba kwaye ndijonge indlela endicinga ngayo entlokweni yam. Nangona kunjalo, uxinzelelo lokulandela ukutya okunesithintelo kunye nesicwangciso sokuzilolonga sibe yingozi kwimpilo yam yengqondo nengokwasemzimbeni.

Ibeka ugxininiso kumanani kunye "nenkqubela phambili" endaweni yokwenza eyona nto ilungele umzimba wam nangawuphi na umzuzu. Andisabhalisi kulo naluphi na uhlobo lokutya kwaye sele ndiqalile ukufunda ukutya ngendlela enomdla ngokumamela iimfuno zomzimba wam.

Ndikhe ndabona ugqirha wezinto zomzimba wam (kunye noxinzelelo / uxinzelelo) iminyaka emibini. Nguye owandazisa ngokutya okunomdla kunye neMpilo kuyo yonke intshukumo yobukhulu. Ndisebenza nzima yonke imihla kunye nokulungisa umonakalo owenziwe kum nakwabanye abantu basetyhini ngokulindelwa luluntu kunye neenjongo ezintle.

Ndicinga ukuba abantu basetyhini benziwa ukuba bakholelwe ukuba abalunganga ngokwaneleyo ukuba abangeni kubungakanani beebhulukhwe ezithile okanye bajonge indlela ethile, kwaye ekugqibeleni ukutya ukutya akusebenzi ekuhambeni kwexesha.

Kukho iindlela zokutya "usempilweni" ngaphandle kokuthintela umzimba wakho okanye uzivumele ukonwabele ukutya, kwaye iifashoni zokutya ziya kuhlala ziqhubeka ukuza nokuhamba. Banqabile ukuzinza ekuhambeni kwexesha, kwaye benza okuncinci kodwa babenze abantu basetyhini bazive bengalunganga malunga nabo.

UCandice, 39

Konke okunye ukutya endikhe ndakuzama kungakhokelela ekuzuzeni ubunzima ngexesha lokutya okanye iziqendu zehypoglycemic. Ndithathe isigqibo sokuba ndingadli kuba azange zisebenzele mna kwaye zihlala zibuyela umva, kodwa ubunzima bam buqale ukuqina kulo nyaka uphelileyo kwaye ndibethe ubunzima endazithembisa ukuba andisayi kuphinda ndibethe. Ke ndaye ndagqiba kwelokuba ndizame elinye ixesha.

Ndiqale ukulandela ukutya emkhosini kunye nokusebenza amaxesha ambalwa ngeveki. Yayinoxinzelelo kwaye ikhathaza. Ngelixa ukutya kwasemkhosini kundincedile ukuba ndilahle iiponti ezimbalwa, zabuya zabuya kwangoko. Ziziphumo ezifanayo ngokufanayo nazo zonke ezinye izidlo.

Inkcubeko yokutya ayibi kakhulu. Ndinabantu endisebenza nabo abasoloko betya ukutya. Akukho nanye kuzo endinokuyithatha njengokutyeba kakhulu, kwaye uninzi lucwecwe ukuba kukho nantoni na.

Umakazi waphantse wazibulala ezama ukunciphisa umzimba ngaphambi kokuba ekugqibeleni avume ukuzama utyando lokunciphisa umzimba. Yonke le nto ingamandla kwaye ibuhlungu.

UAnna, 23

Ndiye ndatya ukutya okokoko ukusukela kwisikolo samabanga aphezulu. Ndandifuna ukunciphisa umzimba, kwaye ndandingayithandi indlela endikhangeleka ngayo. Ndaya kwi-Intanethi ndaza ndafunda ndaweni ithile ukuba umntu othile wobude bam (5'7 ") kufuneka abenobunzima obujikeleze iiponti ezili-120. Ndilinganise kwenye indawo phakathi kwe-180 kunye ne-190, ndiyacinga. Ndifumene ulwazi malunga nokuba zingaphi iikhalori ekufuneka ndizinqumle ukuze ndiphulukane nobunzima endifuna ukubenza kwi-Intanethi, ndiye ndalandela loo ngcebiso.

Impembelelo kwimpilo yam yengqondo kunye neyomzimba yayinobungozi obukhulu. Ngokuqinisekileyo ndilahlekelwe ngumzimba kwindlela enditya ngayo. Ndicinga kwelona lincinci lam ndandingaphezulu nje kweeponti ezili-150. Kodwa yayingazinzanga.

Ndandihlala ndilambile kwaye ndisoloko ndicinga ngokutya. Ndizilinganisile amaxesha amaninzi ngemini kwaye ndiziva ndineentloni xa ndithe ndafumana ubunzima, okanye xa ndingacingi ukuba ndiza kulahleka ngokwaneleyo. Ndandihlala ndinemicimbi yezempilo yengqondo, kodwa zazimbi kakhulu ngelo xesha.

Ngokwasemzimbeni, ndandidinwe kakhulu kwaye ndibuthathaka. Xa ndiyekile ngokungathandabuzekiyo, ndafumana bonke ubunzima emva, kunye nezinye.

Ukutya kwakungaze kube yimpilo kum. Ukutya ngokutya kwakumalunga nokuba mncinci, kwaye ngenxa yoko ubuhle, kwaye ke sonwabile.

Emva phayaa, ngendandonwabile ndisebenzisa ichiza elaliza kuthabatha iminyaka emininzi ebomini bam ukuze ndibhitye. (Ngamanye amaxesha ndicinga ukuba ndisaya.) Ndikhumbula umntu endixelela ukuba baphulukene nobunzima emva kokuthatha ukutshaya, kwaye ndaye ndacinga ukutshaya ukuzama ukunciphisa umzimba.

Kwaye ke ndaye ndabona ukuba ndandilusizi ngokupheleleyo xa ndandisitya ukutya. Nangona ndandingaziva mnandi malunga nendlela endijongeka ngayo xa ndandinzima, ndaqonda ukuba ndandonwabe kakhulu njengomntu otyebileyo kunokuba ndandilambile. Kwaye ukuba ukutyisa kwakungazukundonwabisa, andizange ndibone ngongoma.

Ndiyekile ke.

Kudala ndisebenza kwiingxaki zokuzibona, kodwa kuye kwafuneka ndiphinde ndifunde indlela yokunxibelelana nokutya kunye nomzimba wam. Ndabona ukuba ndinayo nenkxaso evela kubahlobo bam abandincedayo ukuba ndibone ukuba ndingazithanda, nokuba andibhityile.

Ezi ngcinga malunga nokuba umzimba wakho kufanele ukuba ubukeke njani ungene ngaphakathi kuwe kwaye phantse akunakwenzeka ukuba uyeke. Konakalisa nolwalamano lwethu nokutya. Ndiziva ngathi andazi ukuba ndingatya njani ngesiqhelo. Andiqondi ukuba ndibazi nabaphi na abantu ababhinqileyo abathanda imizimba yabo.

I-Alexa, engama-23

Andizange ndiyibize ngokuba "kukutya." Ndalandela isithintelo sekhalori engapheliyo kunye nokuzila ukutya okungaphambi koko (oko kwakubizwa njalo), nto leyo eyakhokelela ekubeni ndibe nengxaki yokutya. Isixa semisipha esijiyileyo emzimbeni wam sehle kakhulu kangangokuba kamva ndaye ndadinga uncedo lwengcali yokutya ukuze incede ukuyakha kwakhona.

Ndaphelelwa ngamandla, ndaphelelwa ngamandla ndaza ndoyika nokutya. Iyanciphise kakhulu impilo yam yengqondo.

Ndiyazi ukuba ivela kwindawo enzima engqondweni yam. Kwakufuneka ndibhitye ngaphezu kwayo nantoni na kwaye ndingaze ndilahlekelwe sisixa sobunzima kuba, ngaphandle kokuthintelwa kwam okuninzi kweekhalori, imetabolism yam iye yehla ukuya kwinqanaba apho ukwehla kobunzima bekungenzeki.

Ndifunde oku emva kokufuna uncedo kwinto endicinga ukuba inokuba yingxaki yokutya. Ukwazi ukuba ukwehla kobunzima bekungasebenzi bekunefuthe elikhulu. Kananjalo, ukufunda ukuba ibinefuthe elibi kwimpilo yam, ukuqonda iikhonsepthi ezinje ngokutya okune-intuitive kunye neMpilo kubo bonke Ubungakanani (ukuba ubunzima abunanto ingako yokwenza nempilo kunokuba sicinga), kunye nokufunda ukuba ingakanani ingcaciso yesondlo esithandwayo engachanekanga ikwancedile uhambo lwam lokubuya.

Iinjongo zezempilo akufuneki zibe malunga nobunzima

U-Emma Thompson uxelele i-Guardian, "Ukutya ukutya kuqinisile imetabolism yam, kwaye yayixakene nentloko yam. Ndiye ndalwa naloo mveliso yezigidi zeeponti bonke ubomi bam, kodwa ndinqwenela ukuba ndingaba nolwazi ngakumbi ngaphambi kokuba ndiqale ukugwinya uburhabaxa babo. Ndiyazisola ngokuqhubeka nenye. ”

Siyazi ukuba ingcebiso ngesondlo idume ngokudideka. Uphando luye lwabonisa ukuba uninzi lweendlela zokutya zinokuba nefuthe elichaseneyo kwaye zisenze sizuze ubunzima ekuhambeni kwexesha.

Kodwa olu lwazi alubonakali lusithintela ekuqhushekeni kwemali ezinkozo. Umzi mveliso wokutya uxabisa ngaphezulu kwe- $ 70 yezigidigidi ngo-2018.

Mhlawumbi oku kungenxa yokuba uluvo lokuba imizimba yethu ayinakuze ilunge ngokwaneleyo ngaphandle kokuba sidibana nomgangatho weendaba wokugqibela wobuhle nako kuchaphazela iingqondo zethu. Ukujija imizimba yethu kumatshini wokutya kuphela kusishiya siziva singonelisekanga, silambile, kwaye kungekuko kufutshane kakhulu nobunzima beenjongo zethu. Kwaye ngokujongana nenxalenye yethu kuphela, njengobunzima bakho okanye isinqe endaweni yomzimba uphela, kukhokelela kwimpilo engalinganiyo.

Indlela esempilweni, neendlela ezigqibeleleyo zokujongana nokwehla kwesisindo kunye nokutya kubandakanya ukutya okunomdla (okulahla inkcubeko yokutya) kunye neMpilo kuyo yonke indlela yokuSebenzisa (ejonga indlela umzimba obahlukileyo ngayo).

Xa kuziwa kwimpilo yakho, umzimba, kunye nengqondo, yahlukile ngokwenyani kwaye ayilingani ngobukhulu. Jolisa kwinto ekwenza uzive ulungile kunye ne-fuels elungileyo, hayi kuphela ebonakala intle kwisikali.