Ukufundiswa kwakhona ngokutya: 3 amanyathelo alula okunciphisa umzimba

Umxholo

• 2. Yitya rhoqo kwiiyure ezintathu
• 3. Phinda ufunde inkalakahla
• Imenyu yokunciphisa umzimba kunye nokufundiswa kwakhona kokutya
• Vavanya ulwazi lwakho
• Vavanya ulwazi lwakho!

Eyona ndlela yokunciphisa umzimba ngaphandle kokubeka emngciphekweni wokufumana ubunzima kwakhona kukuphinda ufunde ngokutya, kuba ngale ndlela kunokwenzeka ukuzama ukutya okutsha kunye nokunciphisa umthamo wokutya kwizidlo. Ke, kunokwenzeka ukuba unciphise umzimba ngokwasempilweni, ngaphandle kokubhenela kwiziyobisi okanye kotyando ukunciphisa umzimba. Nangona kunjalo, ukuze iziphumo ziqiniseke, kubalulekile ukuba utshintsho kwindlela otya ngayo lukhatshwa kukuziqhelanisa nokwenza umthambo rhoqo.

Ukufundiswa kwakhona ngokutya ngokungathandabuzekiyo yeyona ndlela iphambili yokunciphisa ukutyeba okunempilo, kwaye ikukutya ukutya okusempilweni, okufana neziqhamo, imifuno, imifuno kunye nenyama engenamafutha kunye nokunciphisa ukusetyenziswa kokutya okugqityiweyo, iziselo ezibandayo, ukutya okuthosiweyo kunye nokutya okuneswekile eninzi.

Kubalulekile ukuba ufundiso lokutya lwenziwe phantsi kolwalathiso lwengcali yezesondlo, njengoko kufanele ukuba ibe yinkqubo ethe chu kwaye kufuneka ithathele ingqalelo iindlela zokutya kunye neendlela zokuphila zangaphambili. Ukongeza, ingcali yezondlo inokwenza uvavanyo kwaye ichonge ukuba zingaphi iiponti ekufuneka zilahlekile ukuze ubunzima obufanelekileyo bobudala kunye nobude bufikeleleke, ukuze kuthintelwe iingxaki zempilo. Beka idatha yakho kwikhaltyhuleyitha elandelayo ukufumana ubunzima bakho:

Ukufakwa kwamanzi ngamanzi kubaluleke kakhulu kuba amanzi akanazo iikhalori kwaye acoca iityhefu emzimbeni, ukuququzelela ukungasebenzi emzimbeni. Into efanelekileyo kukusela i-1.5 ukuya kwi-2 yeelitha zamanzi, kodwa ukuba unengxaki yokusela onke la manzi, zama ukubeka iqhekeza lejinja okanye ucofe isiqingatha semon kwibhotile yamanzi abandayo kwaye usele iisiphu ezininzi emini.

Enye into yokusela into engamanzi kukusela iti ngaphandle kweswekile, kodwa ungaze usele ijusi ephucukileyo, isoda okanye iijusi zendalo ezineswekile kuba zinika amandla ongezelelweyo, kodwa zome.

2. Yitya rhoqo kwiiyure ezintathu

Ukutya rhoqo kwiiyure ezintathu kulungile kuba inqanaba leswekile yegazi lizinzile kwaye uziva ulambile kancinci kwaye unokugxila ngcono esikolweni okanye emsebenzini.

Ukuze ukwazi ukutya zonke iiyure ezi-3, ukutya okuncinci kufuneka kusetyenziswe kwisidlo ngasinye, ekufuneka sinesidlo sakusasa, ukutya okuphakathi kwasekuseni, isidlo sasemini, isidlo sasemva kwemini, isidlo sangokuhlwa kunye nesidlo sangokuhlwa. Ukuba ucinga awunako ukwenza amashwamshwam, zama ukutya kancinci kwisidlo sakusasa nangesidlo sasemini, kwaye ukuba kunzima ukutya isidlo sakusasa, zama ukutya okuncinci isidlo sangokuhlwa kunye nesidlo sangokuhlwa.

3. Phinda ufunde inkalakahla

Ukukhetha okona kutya kulungileyo kufuneka uphinde ufundise inkalakahla. Isaladi, isuphu kunye nemifuno ephekiweyo ziya kungcamla ngcono xa uyeka ukutya ukutya okugqityiweyo kugcwele ukunambitheka kunye nezixhasi zesinongo.

Ukuba awukuthandi ukutya kwaye uyazi ukuba kubalulekile kuba igcwele iivithamini kwaye ngenxa yokuba ineekhalori ezingaphantsi kunehamburger, umzekelo, zama amatyeli aliqela. Ukupheka imifuno ngegqabi le-bay kunye nokongeza i-clove egalelwe isuphu kunokunika incasa emnandi ngakumbi, ukuququzelela uhlengahlengiso.

Zama iiresiphi ezintsha kwaye uhlala ukhetha ukutya okupheleleyo, kuba kunciphisa indlala ukongeza ekulawuleni amathumbu, kwaye uyeke ukutya Ukutya okukhawulezayo kunye nokutya okuthosiweyo. Yitya iziqhamo ezi-2 ngosuku, zilungile njenge dessert.

Ukuze olu tshintsho lwenziwe mihla le, kufuneka kwenziwe i-1 ngeveki de ibe sisiqhelo esiya kwamkelwa ngonaphakade. Bona ezinye iingcebiso malunga nendlela yokutya kakuhle ngaphandle kokutyeba kunye nendlala.

Imenyu yokunciphisa umzimba kunye nokufundiswa kwakhona kokutya

Umzekelo wemenyu yeentsuku ezi-3 yabo bafuna ukunciphisa umzimba ngokufundiswa kwakhona ngendlela yokutya:

	Usuku 1	Usuku 2	Usuku 3
Isidlo sakusasa	Isonka esityiwa nge-1 kunye netshizi emhlophe kunye nejinanapple juice.	I-yogurt e-1 kunye neepunipoyi ezi-2 zegranola kunye nee-strawberry ezi-3.	I-avocado smoothie enee-toast ezimbini
Ungqinelwano	1 i-yogurt ecacileyo kunye nobusi	Isilayidi esi-1 setshizi esimhlophe kunye nepeyari	Abaqhekezi aba-3 ngeesame
Isidlo sasemini	1 i-turkey steak eneerayisi emdaka kunye nesaladi ebomvu yeklabishi, ipepile kunye nombona, enongwe ngejusi yelamuni kunye ne-oregano. Isilayi esi-1 se-100 g sevatala, kwidizethi.	1 iqanda elibilisiweyo elinetapile ebilisiweyo kunye nekhaphetshu ebiliziweyo. 1 iorenji eyidijithali.	1 umlenze wenkukhu owosiweyo ngecephe elingu-1 lepasta ephekiweyo nesosiweyo ngetumato, itswele kunye nesitshalo seqanda. Ipeyinti enye yedessert.
Isidlo sasemini	I-yogurt e-1 kunye neepunipoyi ezi-2 ze-oat flakes.	I-carrot e-1 kwizinti kunye ne-2 toast kunye namasi amhlophe	Ibhanana enye kunye namantongomane ama-5
Isidlo sangokuhlwa	Isilayi esinye se-fish boy esibhakwe ehovini ngeetapile kunye neminqathe. 1 iapile yedessert.	Iqhekeza eli-1 lesalmon eyosiweyo nerayisi emdaka kunye ne-broccoli ephekiweyo enongwe nge-1 ithisipuni yeoyile ye-olive. Isilayi esinye se-100 g ye-melon, yedessert.	Isiqwenga se-1 se-hake ephekiweyo kunye ne-1 yeetapile ebilisiweyo kunye nekholifulawa ebilisiweyo enongwe ngecephe leoyile yeoyile. 1 i-dessert kiwi
Isidlo sangokuhlwa	Mint iti kunye 2 thowusti	Ijusi ye-orenji kunye nesonka esine-1/2 nebhotolo	1 i-yogurt ecacileyo kunye nobusi

Ukwehla kobunzima ngokufundiswa kwakhona ngendlela efanelekileyo yokutya kulungile kuba ngaphandle kokulibaziseka okubonakalayo ekunciphiseni ubunzima, ikufundisa indlela yokutya ngokuchanekileyo, ukunciphisa umngcipheko we-accordion effect, oqhelekileyo kwizidlo ezinqande kakhulu.

Ukutya ukutya okunezakha-mzimba, kukhokelwa yingcali yesondlo, ngaphandle kosuku olunye ukusilela, iiveki ezi-3 kuqinisekisa ukuba ukufundiswa kwakhona ngokutya kunesiqalo esihle kwaye kuya kuqhubeka, kusenza kube lula ukwehla emzimbeni kwaye ube nempilo yentsimbi. Ukutya okumibalabala kubalulekile kwisidlo esifanelekileyo, jonga indlela ukutya okumibalabala okunokuyiphucula ngayo impilo.

Ukuba unengxaki yokutya iziqhamo, imifuno kunye nokutya okupheleleyo, bukela ividiyo engezantsi kwaye ubone iingcebiso zokutya into ongayithandiyo kunye nokufundisa kwakhona inkalakahla yakho.

Ukongeza, ukwenza umthambo amaxesha ama-3 ngeveki kubalulekile ukuba unciphise umzimba. Jonga ezinye iindlela zokhetho lokunciphisa umzimba ezinokwenziwa ekhaya.

Vavanya ulwazi lwakho

Gqibezela eli phepha lemibuzo likhawulezayo ukuze ufumane inqanaba lolwazi malunga nokuba kuthetha ntoni ukuba nokutya okunempilo:

• 1
• 2
• 3
• 4
• 5
• 6
• 7

Vavanya ulwazi lwakho!

Qalisa uvavanyo Kubalulekile ukusela phakathi kwe-1.5 ne-2 yeelitha zamanzi ngosuku. Kodwa xa ungathandi ukusela amanzi alula, olona khetho lulandelayo:

• Sela ijusi yeziqhamo kodwa ungadibanisi iswekile.
• Sela iti, amanzi aqholiweyo okanye amanzi ahlwahlwazayo.
• Thatha ukukhanya okanye ukutya iisoda kunye nokusela ibhiya engengotywala.

Ukutya kwam kunempilo kuba:

• Nditya kanye okanye zibe mbini ngexesha lasemini ngevolumu ephezulu, ukubulala indlala yam kwaye akufuneki nditye enye into imini yonke.
• Nditya izidlo ezinemithamo emincinci kwaye nditya ukutya okuncinci okwenziweyo njengeziqhamo kunye nemifuno. Ukongeza, ndisela amanzi amaninzi.
• Njengokuba xa ndilambile kakhulu kwaye ndisela nantoni na ngexesha lesidlo.

Ukufumana zonke izakha mzimba ezibalulekileyo emzimbeni, kungcono:

• Yitya iziqhamo ezininzi, nokuba luhlobo nje olunye.
• Kunqande ukutya ukutya okuthosiweyo okanye izitya eziqhekeziweyo kwaye utye kuphela into endiyithandayo, uhloniphe incasa yam.
• Yitya intwana yayo yonke into kwaye uzame ukutya okutsha, izinongo okanye amalungiselelo.

Itshokholethi yile:

• Ukutya okungalunganga endimele ndikuthintele ukuze ndingatyebeli kwaye kungalingani kwisondlo esisempilweni.
• Ukukhetha okuhle kweelekese xa ine-cocoa engaphezulu kwe-70%, kwaye inokukunceda ukunciphisa umzimba kunye nokunciphisa umnqweno wokutya iilekese ngokubanzi.
• Ukutya, kuba kuneentlobo ezahlukeneyo (ezimhlophe, ubisi okanye mnyama ...) kundivumela ukuba ndenze ukutya okwahlukeneyo.

Ukwehlisa umzimba ngokutya okusempilweni kufuneka ndisoloko:

• Lamba kwaye utye ukutya okungathandekiyo.
• Yitya ukutya okuluhlaza ngakumbi kunye namalungiselelo alula, afana ne-grilled okanye aphekiweyo, ngaphandle kweesosi ezinamafutha kakhulu kunye nokuthintela ukutya okuninzi kwisidlo ngasinye.
• Ukuthatha amayeza ukunciphisa ukutya kwam okanye ukonyusa imetabolism yam, ukuze indikhuthaze.

Ukwenza imfundo efanelekileyo yokutya kwaye unciphise umzimba:

• Andifanele nditye iziqhamo ze-caloric kakhulu nokuba zisempilweni.
• Ndifanele nditye iintlobo ezahlukeneyo zeziqhamo nokuba zine-caloric kakhulu, kodwa kule meko, kufuneka nditye kancinci.
• Iikhalori zezona zinto zibalulekileyo xa ukhetha isiqhamo endifanele ukusitya.

Ukutya kwakhona kwimfundo yile:

• Uhlobo lokutya olwenziwa kangangexesha elithile, ukufikelela nje kubunzima obufunwayo.
• Into efanelekileyo kuphela kubantu abatyebe kakhulu.
• Indlela yokutya engakuncedisi kuphela ukufikelela kubunzima bakho kodwa ikwaphucula impilo yakho iphela.

Edlulileyo Elandelayo