Kuya kundithatha ixesha elingakanani ukuphulukana namafutha esisu agqithisileyo?

Umxholo

• Kuthatha ixesha elingakanani ukutshisa amanqatha?
• Uyenza njani into yokusilela kweekhalori
• Tshintsha iziselo
• Gwema ukutya okuphezulu kweekhalori
• Ukunciphisa izahlulo
• Indlela yokulinganisa impumelelo
• Ukuzivocavoca ukutshisa amanqatha esisu
• Yise kude

Ushwankathelo

Ukuba namafutha omzimba asempilweni, kodwa kukho isizathu esivakalayo sokufuna ukunciphisa ubunzima obongezelelekileyo esinqeni sakho.

Malunga neepesenti ezingama-90 zamafutha omzimba angaphantsi nje kolusu kubantu abaninzi, uqikelela iSikolo saseHarvard Medical. Oku kwaziwa njengamafutha angaphantsi.

Enye iipesenti ezili-10 ibizwa ngokuba ngamafutha e-visceral. Ihleli phantsi kodonga lwesisu nakwizithuba ezijikeleze amalungu. Ngamafutha ahambelana neengxaki zempilo ezahlukeneyo, ezinje:

• uhlobo lwe-2 yeswekile
• isifo sentliziyo
• umhlaza

Ukuba unenjongo yokulahlekelwa ngamanqatha esisu, akukho ndlela ilula okanye ekhawulezayo. Ukutya okungqubuzanayo kunye nezongezo aziyi kwenza iqhinga. Kwaye ukujolisa kwindawo enye yomzimba ukunciphisa amafutha akunakwenzeka ukuba kusebenze.

Okona kubheja kwakho kukusebenzela ekulahlekelweni ngamafutha omzimba xa uwonke ngokutya nangokwenza umthambo. Nje ukuba uqale ukunciphisa umzimba, kukho ithuba elihle lokuba ezinye ziya kuvela esiswini sakho.

Kuthatha ixesha elingakanani ukwahluka kuye wonke umntu. Funda ukuze ufunde ixesha eliqhelekileyo elithathayo ukuphulukana namanqatha esisu kunye nokuba ungaqala njani.

Kuthatha ixesha elingakanani ukutshisa amanqatha?

Kuya kufuneka utshise malunga nama-3 500 eekhalori ukuze uphulukane neponti enye. Kungenxa yokuba ii-calories ezingama-3 500 zilingana neepounds ezili-1 zeoli.

Ukuphulukana ne-1 yeepawundi ngeveki, kuya kufuneka ususe iikhalori ezingama-500 kwindlela otya ngayo yonke imihla. Kweso santya, ungalahla malunga neeponti ezi-4 ngenyanga.

Ukwandisa umsebenzi womzimba kuya kukunceda utshise iikhalori ezingaphezulu. Ukuzilolonga kukwakhulisa nobunzima bemisipha. Imisipha inzima kunamafutha, ke nangona ujonge kwaye uziva utyebile, isenokungabonakali esikalini.

Wonke umntu wahlukile. Zininzi izinto eziguquguqukayo kubungakanani bemithambo yomzimba oyithathayo ukutshisa ikhalori.

Okukhulu okukuyo, kokukhona utshisa iikhalori ngakumbi ngokwenza nantoni na. Amadoda anemisipha engaphezulu kunamabhinqa anobukhulu obulinganayo, ke loo nto inceda amadoda atshise iikhalori ezingaphezulu.

Uyenza njani into yokusilela kweekhalori

Iikhalori ziiyunithi zamandla avela kukutya. Amandla owasebenzisayo, ngakumbi iikhalori ozitshisayo. Iikhalori ezingasetyenziswanga zigcinwa njengamafutha. Ungazitshisa iivenkile ezinamafutha ngokuthatha iikhalori ezimbalwa kwaye usebenzise amandla angaphezulu.

Nazi ezinye zeendlela zokusika iikhalori ongaqala ngazo namhlanje:

Tshintsha iziselo

• Sela amanzi endaweni yesoda.
• Zama ikofu emnyama endaweni yekofu enencasa yokhilimu kunye neswekile.
• Nciphisa utywala.

Gwema ukutya okuphezulu kweekhalori

• Kuphephe ukutya okukhawulezayo kunye nokutya okugqityiweyo.
• Yitya iziqhamo endaweni yezinto ezibhakiweyo kunye neelekese ezipakishiweyo.
• Khetha ukutya okunamafutha asezantsi kunamafutha aphezulu.
• Yitya ukutya okosiweyo okanye okosiweyo endaweni yokutya okuthosiweyo.
• Jonga ukubalwa kweekhalori kwimenyu yokutyela. Unokumangaliswa kukuba zingaphi iikhalori kwisidlo sokutya esiqhelekileyo.
• Sebenzisa i-app yasimahla yokubala iikhalori.

Ukunciphisa izahlulo

• Linganisa ioyile ezisetyenziselwa ukupheka.
• Yinqumle kwioyile nakwezinye izinto zokunxiba.
• Sebenzisa ipleyiti encinci okanye isitya.
• Yitya kancinci, kwaye ulinde imizuzu engama-20 emva kokutya ukuze uqiniseke ukuba uhluthi.
• Kwiivenkile zokutya, thabatha isiqingatha sokutya kwakho uye ekhaya.
• Musa ukutya phambi kweTV, apho kulula ukugcina utyiwa.

Cinga ngokuxinana kokutya, nako. Umzekelo, 1 indebe yeediliya ijikeleze, kodwa ikomityi yeediliya ineenxa zonke. Imifuno emitsha kunye neziqhamo zizele ngamanzi kunye nefayibha, ke ziya kukunceda uzive ugcwele ngaphandle kweekhalori ezininzi.

Ukugcina ubunzima bemisipha engatyebanga, uzakufuna iiprotheyini ezininzi.

Ngo-2016, abaphandi benza uhlalutyo lweemeta lwezilingo ezingama-20 ezilawulwa ngokungahleliwe ezibandakanya ukutya kunye nokunciphisa umzimba. Baye bagqiba kwelokuba abantu abadala abaneminyaka engama-50 nangaphezulu baphulukana namanqatha amaninzi kwaye bagcina ubunzima obunamandla kumandla athintelwe amandla, ukutya okuneprotein ephezulu kunokutya okune-protein eqhelekileyo

Ukongeza kwindlela yokusebenza rhoqo, zama ezi zitshisi zekhalori:

• Ipaki ekude kwaye uhambe amanyathelo ongezelelweyo.
• Ngcono okwangoku, ukuhamba ngebhayisikile okanye ukuhamba kunokuba uqhube.
• Sebenzisa izinyuko endaweni yezinyusi kunye nezinyusi xa unakho.
• Thatha uhambo emva kokutya.
• Ukuba usebenza edesikeni, vuka ubuncinci kanye ngeyure uhambe kancinci okanye wolule.

Izinto ezininzi ezonwabisayo zikunceda utshise iikhalori, njengokunyuka intaba, ukudanisa, kunye nokugalufa. Umzekelo, kwimizuzu engama-30 yegadi ngokubanzi, umntu oneepawundi ezili-125 angatshisa iikhalori ezili-135, aze umntu oneepawundi ezili-185 atshise ezingama-200.

Okukhona ushukuma, kokukhona iikhalori uzitshisa. Kwaye kunokwenzeka ukuba uya kuphulukana namanqatha esisu.

Indlela yokulinganisa impumelelo

Zilinganise ngokwakho kanye ngeveki ngaxeshanye ngemini ukulandelela ukulahleka kobunzima ngokubanzi.

Ukuba utya isixa esifanelekileyo seprotein kwaye uzilolonga rhoqo, kunokwenzeka ukuba wakhe izihlunu. Kodwa khumbula ukuba isikali asixeleli lonke ibali.

Ukubona ukuba uyalahlekelwa ngamanqatha esisu, sebenzisa iteyiphu. Soloko ulinganisa kwindawo enye.

Yima nkqo, kodwa ngaphandle kokufunxa esiswini sakho. Zama ukungatsali i-tape ngokwaneleyo ukuze ucofe ulusu. Linganisa kwinqanaba leqhosha lesisu sakho.

Olunye uphawu lwe-telltale kukuba iimpahla zakho zilunge ngakumbi, kwaye uqala ukuziva ungcono, nawe.

Ukuzivocavoca ukutshisa amanqatha esisu

Uphando olupapashwe kwiJenali yokuTyeba kakhulu lubonisa ukuba ukuvocavoca umzimba ngamandla kakhulu kunokusebenza ngakumbi ekunciphiseni amanqatha omzimba angaphantsi nangaphantsi esiswini kunezinye iintlobo zomthambo.

Ukuzivocavoca okujolise kwisisu akunakuchaphazela amanqatha akho e-visceral, kodwa anokukunceda ukomeleza izihlunu zakho, kwaye yinto entle leyo.

Into ebalulekileyo kukugcina ushukuma kwaye wakhe umthambo kumhla wakho. Akunyanzelekanga ukuba unamathele kwinto enye, nokuba. Hlanganisa ukuze ungadiki. Zama:

• Imizuzu engama-30 yokuzivocavoca ngamandla ubukhulu beentsuku ezininzi
• Ukuzivocavoca umzimba kabini ngeveki
• uqeqesho lwamandla okwakha ubunzima bemisipha
• wolula into yokuqala ekuseni kwaye kwakhona ngaphambi kokulala

Yise kude

Ukujolisa kumanqatha esisu kuphela akunakuba sesona sicwangciso sihle. Ukunciphisa umzimba kwaye ugcine kude, kuya kufuneka wenze utshintsho onokuthi unamathele kulo. Ukuba kuvakala ngathi kuninzi, qala ngotshintsho oluncinci kwaye ungeze ezinye xa sele ukulungele.

Ukuba ubuyela umva, ayilahlekanga yonke - ayisiyiyo "idayethi" Yindlela entsha yobomi! Kwaye ukucotha nokuzinza sisicwangciso esihle.