Ngaba ukutya kweekhalori ezingama-800 kunempilo?

Umxholo

• Imingcipheko enokwenzeka
• Njani ukunciphisa umzimba ngendlela esempilweni

Ukutya kwekhalori ezingama-800 sisicwangciso sokutya esithintelayo esingafanele ukwenziwa ngaphandle kwesikhokelo sondlayo. Olu hlobo lokutya okuneekhalori ezisezantsi akukho lula ukulugcina ekuhambeni kwexesha, ke izinga lokuphumelela kwalo liphantsi kakhulu.

Ingcebiso yekhalori yemihla ngemihla iyahluka ngokwamazwe, nangona kunjalo kuyacetyiswa ukuba umntu atye malunga ne-2000 ukuya kwi-2300 yeekhalori ngemini ukuze umntu abe kwisisindo esifanelekileyo kwaye, ke, ukusetyenziswa kweekhalori ezingama-800 kuphela kunokuba yingozi empilweni.

Kodwa, ukufumanisa ukuba bungakanani ubunzima bakho obufanelekileyo kwaye ukuba ziikhalori ezingama-800 ngosuku zezona zifanelekileyo ukufikelela kwisisindo esifanelekileyo ngokobunzima bakho, ukuphakama kunye nokusebenza komzimba, beka idatha kwikhaltyhuleyitha elandelayo:

Imingcipheko enokwenzeka

Ukufezekiswa kolu hlobo lokutya kunokuzisa iziphumo ezininzi zempilo, eyona iphambili yile:

• Impembelelo yekonsathi, Kungenxa yokuba le ndlela yokutya ikhuthaza ukwehla kobunzima ngokukhawuleza kwaye xa ibhedi iyeka ukulandelwa, umntu lowo kusenokwenzeka ukuba abuyise ubunzima obulahlekileyo okanye atyebe kakhulu. Qonda ukuba kutheni isiphumo sekhodiyoni sivela;
• Umngcipheko ophezulu wokungondleki, kuba ngokutya iikhalori ezingaphantsi kunethuba elikhulu lokuba kuya kubakho ukuswela iivithamini kunye neeminerali. Ukongeza, ukwehla kobunzima kunokuba yinto ekhawulezileyo kangangokuba umntu angashenxa ekutyebeni kakhulu ukuya ekutyebeni kakhulu;
• Ukulahleka kweenwele, iinzipho ezibuthathaka kunye nolusu olomileyo, ezinokwenzeka ngenxa yokunqongophala kweevithamini emzimbeni, njenge-omega-3, B iivithamini kunye neevithamini C no-A, umzekelo;
• Iingxaki zehomoni, njengoko kusenokubakho utshintsho kwimveliso yehomoni emzimbeni nasekusebenzeni kwamaqanda, nto leyo enokubangela ukuba amenorrhea okanye ukuya exesheni ngokungaqhelekanga kwabasetyhini;
• Iingxaki zokuchuma, eyenzeka ikakhulu ngenxa yotshintsho lwehomoni kunye nokusilela kwezakhamzimba ukuqinisekisa ukukhulelwa;
• Umngcipheko ophezulu wesifo, kuba inokukhuthaza uxinzelelo lomzimba.

Ukongeza, kunokubakho ukwehla koxinzelelo lwegazi, intloko ebuhlungu, ukunciphisa amanqanaba eswekile yegazi, isicaphucaphu, ukudinwa nokudinwa.

Njani ukunciphisa umzimba ngendlela esempilweni

Ukutya ukutya okwahlukeneyo, okulinganiselweyo kunye nemibala kunezibonelelo zempilo kunokutya ukutya okuthintelayo.

Ke ngoko, kubalulekile ukwenza utshintsho oluqhubela phambili kwindlela otya ngayo, njengokunciphisa ukusetyenziswa kokutya okunotye iswekile kunye namafutha, ukwandisa ukusetyenziswa kweziqhamo kunye nemifuno, ukunika ukhetho kukutya kokutya okutyebileyo kwifayibha efana nerayisi, isonka kunye ne-wholegrain ipasta kunye nokusela i-2 ukuya kwi-2.5L yamanzi ngosuku.

Ukongeza, kuyacetyiswa ukwenza imisebenzi yomzimba rhoqo, ubuncinci ama-3 ngeveki, kwaye imisebenzi ye-aerobic, enjengokubaleka okanye ukuqubha, okanye uqeqesho lobunzima, inokwenziwa.

Bona ezinye iingcebiso zokondla ezilula ezikunceda ukunciphisa umzimba: