Uyenza njani into yokutya okwehlisayo okhawulezayo

Umxholo

• Iintsuku ezi-3 zokunciphisa ukutya ngokukhawuleza
• Ungakongeza njani ukutya
• Ngawaphi amayeza anokusetyenziswa
• Yeyiphi imithambo ekufuneka uyenzile
• Vavanya ulwazi lwakho lokutya
• Vavanya ulwazi lwakho!

Ukwehlisa umzimba ngokukhawuleza, kufuneka utye iikhalori ezingaphantsi, utye ukutya okunesondlo kunye nokuzilolonga ukutshisa amanqatha aqokelelweyo.

Nangona kunjalo, baninzi abantu abathi, nkqu nokwamkela la manyathelo, bakufumanise kunzima ukunciphisa umzimba kwaye, kwezi meko, ingcebiso elungileyo kukuya kugqirha wezonyango ukuze aqinisekise ukuba ayongxaki na lengqula okanye utshintsho olwenzeka emzimbeni. ukunciphisa umzimba kunzima.

Iintsuku ezi-3 zokunciphisa ukutya ngokukhawuleza

Itheyibhile elandelayo ibonisa imenyu yeentsuku ezi-3 yokunciphisa ngokukhawuleza komzimba:

I-snack	Usuku 1	Usuku 2	Usuku 3
Isidlo sakusasa	1 iglasi yobisi lweamangile + isilayi esinye sesonka sengqolowa epheleleyo	I-yogurt ene-fat-fat + 4 i-toast epheleleyo	Vitamin enobisi olunamafutha + 1 isilayi sepapaya + 1 icephe yengqolowa yengqolowa
I-snack yasekuseni	Iapile e-1	1 ipere	Amanqatha amabini
Isidlo sasemini isidlo sangokuhlwa	Ibele lenkukhu eyosiweyo + i-3 col yesuphu yerayisi emdaka + i-coleslaw, i-tomato kunye ne-beet egayiweyo + 1 i-orenji	Isuntsu eli-1 leentlanzi eziphekiweyo + 1 iitapile ezibilisiweyo + isaladi yeklabishi eboshiweyo + 1 isilayi sevatala	Inkuku yefillet kwityumato yetomato + i-3 col yesobho se-chickpea + iminqathe, i-chayote kunye ne-broccoli isaladi + i-5 strawberry
Ukutya okusemva kwemini	I-yogurt ene-fat-fat + 2 i-chestnuts	Isilayi esi-1 sesonka esipheleleyo + se-ricotta cream	Ijusi detox nge kale, orenji kunye neflakisi

Ngaphambi kokuqala ukutya, eyona nto ilungileyo kukwenza i-detox yesibindi, ukuze ufezekise iziphumo ngokukhawuleza.

Bukela ividiyo elandelayo kwaye ufunde ukwenza ijusidetox ityebile kwifayibha ukuqala ukutya:

Ungakongeza njani ukutya

1. Thatha iti eluhlaza yonke imihla, njengoko inyakamisa kwaye inceda ukunyanga ukugcinwa kwamanzi, ukunciphisa ukudumba komzimba;
2. Sela amanzi ngakumbi kwaye uphephe ukusela isoda,
3. Kuphephe ukutya okufana neelekese, iisosi okanye iziselo ezinxilisayo;
4. Ukunciphisa umthamo wesidlo ngasinye, ukwenza ubuncinci izidlo ezi-6 ngemini, ezinje ngesidlo sakusasa, isidlo sakusasa, isidlo sasemini, isidlo, isidlo sangokuhlwa kunye nesidlo sangokuhlwa, ngamanqanaba eeyure ezi-3 phakathi kwazo;
5. Yandisa ukusetyenziswa kwefayibha ngokutya iziqhamo ezingacocwanga, imifuno ekrwada, isonka esine-flaxseed kunye ne-flours kunye nerayisi enemibala emnyama okanye ukuthatha isongezelelo sokutya esine-fiber-rich njenge-Benefiber.

Fumanisa ukuba zingaphi iiponti ekufuneka uzilahlile ukuze ufikelele kubunzima bakho.

Ngawaphi amayeza anokusetyenziswa

Eminye imizekelo yezisombululo zendalo zokunciphisa umzimba inokuba, iorenji ekrakra, iflakisi kunye nechitosan. Nangona kunjalo, amayeza afana ne-orlistat, sibutramine, okanye i-lorcaserin hydrochloride, umzekelo, unokumiselwa ngugqirha ukunceda ukunciphisa umzimba, ngakumbi xa ukutyeba sele kubeka impilo yakho emngciphekweni.

Ngapha koko, ukukhetha isisombululo sendalo njengokuthatha iti eluhlaza okanye ukongeza ngeSpirulina, zezinye iindlela ezinempilo zokufikelela kubunzima obufanelekileyo, obunceda ukukhawulezisa imetabolism ngokutshisa amanqatha asekhaya kunye nokunceda ukuphulukana nesisu.

Fumana amanye amayeza anokusetyenziswa ukunciphisa umzimba kwaye ubukele le vidiyo ilandelayo kwaye ufumanise ukuba zeziphi izincedisi zokuthintela indlala:

Yeyiphi imithambo ekufuneka uyenzile

Ukuzivocavoca ukunciphisa umzimba ngokukhawuleza zezi zinto zinceda ukuchitha iikhalori ezinje ngokuhamba, ukubaleka, ukuhamba ngebhayisikile, ukudanisa, ukuqubha okanye ukuqeqesha ubunzima, umzekelo, ubuncinci imizuzu engama-30 yonke imihla ukunceda ukwandisa imetabolism kunye nokwenza lula ukwehla kobunzima.

Nangona kunjalo, eyona nto ibalulekileyo kukukhetha umthambo owuthandayo ukuze unganikezeli ngokulula.

Vavanya ulwazi lwakho lokutya

Gcwalisa eli phepha lemibuzo ngokukhawuleza ukuze ufumane inqanaba lolwazi malunga nokutya ukunciphisa umzimba:

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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