Indlela yokunciphisa ubunzima ngaphandle kokuziva ulambile

Umxholo

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Izinto ezimbini onokungazazi ngam: Ndiyakuthanda ukutya, kwaye ndiyakucaphukela ukuziva ulambile! Bendihlala ndicinga ukuba ezi mpawu zonakalisa ithuba lam lokuphumelela ukunciphisa umzimba. Ngethamsanqa ndandiphosisile, kwaye ndiye ndafunda ukuba ukuziva ulambile kungaphezu nje kokungonwabi; ayinampilo kwaye inokwenza kube nzima ukunciphisa umzimba.

Imfihlelo yokuLahla Ubunzima ngokuLungileyo

Akunyanzelekanga ukuba ulandele isicwangciso sokutya esingqongqo ukuze ulahlekelwe ziikhilogram ezongezelelweyo kwaye uzigcine zingekho. Ngapha koko, elona qhinga lilungileyo licacile: Gcwalisa ukutya okuxineneyo kwezondlo imini yonke. Kunokuba ugxile kagakanani uyatya, kusebenza ngakumbi ekubukeni Intoni uyatya. Kuphantse kube nzima ukutya kakhulu ukuba ipleyiti yakho igcwele ifayibha ephezulu, ukutya okunezakha mzimba.

Ndenze utshintsho ukusuka ekubaleni kweekhalori (kunye nokukhungatheka rhoqo) ukuzalisa kunye nokuthembela ngaphandle (ngaphandle kokubala iikhalori) ngokwamkela indlela yokuphila ye-vegan. Ngokususa iimveliso zezilwanyana kwindlela enditya ngayo, ndakwazi ukwenza utshintsho oluhlala luhleli ebomini bam, kubandakanya ukunciphisa umzimba, ukonyusa amandla, ukubonakala kobuso, ukuphucula ukusebenza kwezemidlalo (i-volleyball yaselwandle), kunye nokukhululeka kwazo zonke iingxaki zokwetyisa. Ngaphezu koko, yonke izidlo endizityayo zimnandi kwaye zindishiya ndanelisekile ngokupheleleyo.

Uqalisa njani

Ukutshintsha kakhulu ukutya kwakho ngobusuku kunokubonakala kunzima (kwaye kunqabile ukukhokelela kutshintsho oluhlala luhleli), ke thatha inyathelo elinye ngexesha. Qala ngokutya okunye endaweni yoko kwaye kongeza kancinci kwezinye. Njengomhlobo wam kwaye INew York Times Umbhali othengisa kakhulu uKathy Freston, uthi, "Ukwayama malunga nokubeka injongo yento oyifunayo, kwaye emva koko uziqhube ngobunono kwelo cala, nokuba ukufika apho kubonakala kungenakwenzeka ... Konke malunga nokuxinana, kungekhona ukusika."

Nazi iinguqu ezimbalwa ezilula zokufumana ukutya okuninzi okusekwe kwizityalo kwisidlo sakho:

Ngaphandle kwe: Ubisi lobisi

Sela ngakumbi: I-almond, irayisi, i-hemp, i-soy, okanye ubisi lwekhokhonathi (alunaswiti)

Ngaphandle kwe: Inyama

Yitya ngakumbi: Iimbotyi, iimbotyi, itempeh, okanye i-non-GMO tofu

Ngaphandle kwe: Isitshizi

Yitya ngakumbi: I-Hummus, ioyile yomnquma kunye nebhalsamic (eneeveggies), baba ganoush

Ngaphandle kwe: Amaqanda

Yitya ngakumbi: Iiprotheyini ezisekelwe kwizityalo, ibhotela ye-almond, i-oatmeal

Yiya kwiphepha elilandelayo ngeengcebiso ezi-5 ezingasileliyo ngeziphumo ezihlala zihleli

Iingcebiso ezi-5 eziPhezulu zeZiphumo eziNgapheliyo

1. Yitya rhoqo isidlo sakusasa

Ukutya isidlo sakusasa kunika umzimba wakho amandla okwenza umsebenzi womzimba yonke intsasa. Ngaphezu koko, ukutya ukutya okunempilo kusasa kunokukunceda uphephe isilingo sokufikelela kumatshini wokuthengisa ngokukhawuleza xa isisu sakho siqala ukugquma nge-11:00 am

Zama: Iquinoa okanye isitya se-oatmeal ukufumana indibaniselwano yee-carbs ezintsonkothileyo, iprotein, ifayibha, kunye namanqatha asempilweni. Qala ngekomityi enye yesiqingatha seenkozo ezishushu (ngokhetho lwakho) kwaye ungeze ubisi lweamangile, iiwalnuts, amajikijolo, isinamoni kunye nobusi. Ukuba oku akulunganga, zama iqhekeza lesonka esinezinkozo ezininzi ngebhotolo yealmond kunye nebhanana.

2. I-Snack Smarter

Okona kutya kulungileyo kukugcina uziva unamandla kukudityaniswa kweeprotheyini kunye neekhabhu. Njengokutya isidlo sakusasa, ukutya ukutya okunezakhamzimba yonke imihla kunokukunceda ukuba ungalambi kangangokuba uza kufikelela kuyo nantoni na. (Ndithembe, umzimba wakho ungathanda ukuba utye iapile kunye ne-ounce yesonka samasi kunengxowa yeetshiphusi ezikwivenkile eluncedo).

Zama: Ukutya amantongomane amancinci, iziqhamo ezintsha, okanye iiveggies kunye nehummus rhoqo emva kweeyure ezimbini okanye ezintathu.

3. Khetha iiCarbohydrate ezintsonkothileyo

Ewe wena unako yitya iikhabhohbhodi kwaye ube nomzimba onkqonkqozayo, qiniseka ukuba uyayitya carbs ekunene. Gwema i-carbs egqityiweyo kunye necocekileyo (izinto ezimhlophe) kwaye ukhethe i-carbohydrate enzima njengerayisi emdaka, i-oats, kunye neembotyi. IiCarbs ezintsonkothileyo zibonelela ngefayibha yokutya, iivithamini, kunye neeminerals, ezithi zinciphise ukwetyisa kwaye zikwenze uzive ugcwele ixesha elide (isitshixo kwimpumelelo yokuphulukana nobunzima). Iicarbs ezisulungekileyo zicutshungulwa kakhulu kwaye zihlala zigcwele iswekile ezongeziweyo. Oku kutya kuqhekeka ngokulula ukunika amandla ngokukhawuleza ngendlela yeglucose. Oku kuyinto entle ukuba umzimba wakho ufuna amandla akhawulezayo (ukuba ubaleka ugqatso okanye udlala umdlalo), kodwa uninzi lwabantu lungcono xa lukhetha ukutya okungalungiswanga okanye okucutshungulwayo okucutshungulwayo okuqulethe iswekile yendalo, njengefructose kwiziqhamo.

Zama: Khangela iindlela zokufaka imifuno, iziqhamo, kunye neenkozo ezipheleleyo (irayisi emdaka, iquinoa, amazimba, ioats) kwisidlo sakho semihla ngemihla. Ezinye iicarbs ezisulungekisiweyo zokunciphisa: isonka esimhlophe, ipasta emhlophe, kunye neempahla ezibhakiweyo ezineswekile.

4. Nandipha Amafutha elungileyo

Njengeecarbohydrates, ayingawo onke amanqatha adalwe alinganayo. Amafutha "alungileyo" (omega-3 fatty acids, ngakumbi i-EPA kunye ne-DHA) aluncedo kakhulu kwimpilo yakho. Uphando lubonisa ubungqina obomeleleyo bokuba i-omega-3s EPA kunye ne-DHA inokunyusa intliziyo, ingqondo, ukudibana, iliso kunye nempilo yolusu.

Zama: Iintlanzi ezinamafutha njenge salmon kunye ne-tuna kunye ne-oyile yentlanzi yeyona mithombo ilula ye-omega-3 fatty acids.

5. Sela amanzi imini yonke

Amanzi sisiyobisi sempilo elungileyo. Ukuhlala u-hydrated kwenza yonke into ukusuka ekunyuseni umgangatho wamandla ukuya ekukhuthazeni ulusu olusempilweni, olukhazimlayo. Ukusela amanzi kukwanceda ukukhupha ityhefu kunye nenkunkuma ephuma emzimbeni.

Zama: Sela ezimbini, iiglasi ezi-8 zamanzi phambi kokutya. Awuyi kuhlamba umzimba wakho kuphela, kodwa uya kuba ngaphantsi kokutya kakhulu ngexesha lokutya.

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