Uqhekeza njani kwiThafa lase-Plateau

Umxholo

• Uphengululo lwe

Abathengi bam umntu ngamnye bahlala befuna mna kuba ngequbuliso bayekile ukunciphisa umzimba. Ngamanye amaxesha kungenxa yokuba indlela yabo ibingagqibekanga kwaye ibangele ukuba imetabolism yabo ifike kwindawo yokumisa (ebangelwa sisicwangciso esingqongqo). Kodwa abantu abaninzi badinga nje ukulungiswa kancinci ukuze isikali sihambe kwakhona. Ukuba uziva ngathi ukwindlela elungileyo kwaye awusaboni ziphumo zovavanyo kwezi tweaks zintandathu:

Lungisa i-carb yakho

Umzimba wakho unamandla amakhulu okugcina iikhabhohayidrethi. Ungasusa ubuncinci iigram ezingama-500. Ukubeka loo mbono kwisilayidi esinye seepakethi zesonka eziyi-15 yeegram. Xa usitya ukutya okune-carbohydrate engaphezulu kunoko kufunwa ngumzimba wakho ngoko nangoko, ugcina okuseleyo kwibhanki yakho yeengulube ze-carb, eyaziwa ngokuba yi-glycogen. Kwaye, kwigrama nganye ye-glycogen oyigcinayo, ubeka malunga ne-3 ukuya kwi-4 yeegram zamanzi. Ngelixa obu bunzima bungengawo amanqatha omzimba buyavela kwisikali, kwaye bunokukwenza uzive ukhukhumele kancinci. Eyona ndlela yokuphalaza ukugqithisa kukusika okusulungekileyo, ii-carbs ezixineneyo ezinjengezonka ezimhlophe, ipasta, kunye nezinto ezibhakiweyo, kwaye kubandakanya amanzi atyebileyo kunye nomoya ongaphunyezwanga "olungileyo" iikhabho ezifana neziqhamo kunye nemifuno, ipopcorn, kunye neenkozo ezigcweleyo Iquinoa kunye nomzala wengqolowa. Ulwelo oluninzi okanye umoya ngokuluma uthetha ezimbalwa iikhabhu, kodwa uya kuziva ugcwele.

Yandisa ukutya kwakho kwefiber

Uphando lubonise ukuba kwigram nganye yefiber esiyityayo, sisusa malunga neekhalori ezisixhenxe. Oko kuthetha ukuba utya iigrama ezingama-30 ngosuku uya kucima iikhalori ezingama-210, ukonga okunokubangela ilahleko yobunzima obungama-20 eepawundi kunyaka omnye. Olunye uphononongo kwii-dieters zaseBrazil lwafumanisa ukuba ngaphezulu kwenyanga ezintandathu, ukongezwa kwegrama yefayibha kukhokelela kwikota eyongeziweyo yokwehla kobunzima. Jonga ukutya kwefayibha ephezulu kumaqela okutya afanayo. Ngokomzekelo, ikomityi yeembotyi ezimnyama zipakisha i-2.5 grams yefiber ngaphezu kwee-chickpeas, kwaye ibhali inika i-6 grams indebe nganye xa kuthelekiswa ne-3.5 kuphela kwirayisi emdaka.

Nciphisa ityuwa kunye nesodium

Amanzi atsaleleka kwisodiyam efana nemagnethi, ke xa usihla kancinci ityuwa okanye isodiyam kunesiqhelo, unokuxhoma kulwelo olongezelelekileyo. Iikomityi ezimbini zamanzi (ii-ounces ezili-16) zilinganisa iponti enye, ngoko ke ukutshintshwa kwamanzi kuya kuba nefuthe elikhawulezayo kwisikali. Eyona ndlela ibalaseleyo yokusika isodiyam kukutsiba isaltshaker okanye isiningi esineesodiyam kwaye utye ukutya okutsha ngakumbi, okungasetyenziswanga.

Sela ngakumbi i-H2O

Amanzi yinxalenye ebalulekileyo yokutshisa ikhalori kwaye inceda ukukhupha nayiphi na i-sodium engaphezulu kunye nolwelo onokuthi ujinga kulo. Kwaye uphando lwakutsha nje lufumanise ukuba abantu abadala abathe gabhu nje iikomityi ezimbini zamanzi ngaphambi kokutya bonwabela inzuzo enkulu yokunciphisa umzimba; baphalaze ubunzima beepesenti ezingama-40 ngaphezulu kweeveki ezili-12 ngelixa belandela isicwangciso seekhalori esincitshisiweyo. Eli qela linye leenzululwazi ngaphambili lafumanisa ukuba izifundo ezazisela iikomityi ezimbini ngaphambi kokutya ngokwendalo zisebenzisa ii-calories ezingama-75 ukuya kuma-90 ezimbalwa, isixa esasinokuba ngumhla wekhephu emva kosuku.

Yakha intshukumo engakumbi kumhla wakho

Ukuba sele usebenza, yakha umsebenzi omncinci owongezelelweyo kusuku lwakho. Phakama uze usonge impahla, okanye uyi-ayine njengoko ubukele umabonakude, okanye uhlambe izitya ngesandla. Ukuhamba nje ngeenyawo zakho kutshisa iikhalori ezongezelelweyo ezingama-30 ukuya kwezingama-40 ngeyure. Ngeyure enye eyongezelelweyo ngosuku oko kuthetha ukuba uza kutshisa phantse i-15,000 yeekhalori ngaphezulu konyaka.

Mamela umzimba wakho

Yitya kancinci uyeke xa uhluthi. Ndiqinisekile ukuba uyivile le nto ngaphambili kodwa ezi ndlela zimbini ziphambili. Olunye uphononongo lufumanise ukuba xa abasetyhini beyalelwa ukuba batye kancinci basela amanzi ngakumbi kwaye batya amaxesha amane eekhalori ngomzuzu. Ngexesha lesidlo ngasinye zama ukuthatha ukulunywa okuncinci, beka ifolokhwe yakho phakathi kwabo, uhlafune kakuhle, kwaye ukunambithe ukutya kwakho. Nika ingqalelo kwaye uyeke xa uziva uhluthi, usazi ukuba uya kuphinda utye kwiiyure ezi-3 ukuya kwezi-5.

Inyaniso kukuba kuqhelekile ukuba ubunzima bakho buhle kwaye buhambe, ngoko musa ukothuka xa ubona ukunyuka nokuhla okuncinci. I-Plateaus inokophuka kwaye uninzi lokuguquguquka kobunzima kungenxa yotshintsho kubunzima bamanzi, iicarbohydrates ezigciniweyo, okanye inkunkuma engekakhutshwa emzimbeni wakho okwangoku. Endaweni yokubanjwa ngamanani zama ukugxila kwindlela oziva ngayo. Ukuba awuguquguquki uya kuqhubeka uhamba kwicala elifanelekileyo.

Zithini iingcinga zakho kumathafa okuphulukana nobunzima? Tweet @cynthiasass kunye @Shape_Magazine.

UCynthia Sass yingcali yezokutya ebhalisiweyo enezidanga zemasters kuzo zombini inzululwazi yezondlo kunye nempilo yoluntu. Amaxesha amaninzi abonwa kumabonwakude wesizwe, yena unguMXHOLO onika umhleli kunye nomcebisi ngezondlo eNew York Ranger naseTampa Bay Rays. Umthengisi wakhe wamva nje weNew York Times yi-S.A.S.S. Wena Slim: Yoyisa iminqweno, yehla iiponti kunye nokuLahla ii-intshi.

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