Ngaba Uya Kuphulukana Nobunzima Kangakanani Kwiiveki Ezimbini?

Umxholo

• Umzimba wakho kunye nokulahleka kobunzima
• Iingcebiso zokunciphisa umzimba
• Umgca wezantsi

Yeyiphi indlela ebalaseleyo yokunciphisa umzimba?

Ukuba ujonge ukunciphisa umzimba, usenokuzibuza ukuba ungaphulukana nobunzima kangakanani kwiveki okanye ezimbini. Ingcebiso ngokuzama ukuphulukana phakathi kweepawundi enye kunye ezimbini ngeveki.

Ukuphulukana nobunzima kwinqanaba elincinci nelizinzileyo kulunge ngakumbi emzimbeni wakho kuba kuyanceda ekuqinisekiseni ukuba umzimba wakho uphulukana namanqatha kwaye ugcina ubunzima buphelile. Xa uphulukana nobunzima obuninzi ngokukhawuleza okukhulu, uphela uphulukana nobunzima bamanzi ngenxa yokuphela kweglycogen. Olu hlobo lobunzima luya kubuya ngokukhawuleza xa ubuyisela i-glycogen. Ukuphulukana nobunzima bamanzi akufani nokuphulukana nokugcinwa kwamafutha akho. Ukwehlisa umzimba kunye nokugcina, kuya kufuneka ulahle amanqatha, hayi amanzi kuphela.

Umzimba wakho kunye nokulahleka kobunzima

Ubunzima obunempilo buyahluka kumntu ngamnye. Kubalulekile ukuba ungaze ugwebe impilo yakho ngokusekwe kwinani kuphela esikalini, kodwa endaweni yoko ugcine ubunzima obunempilo yohlobo lomzimba wakho. Abanye abantu banokubamba amanzi okanye baphalaze ubunzima bamanzi ngokukhawuleza. Nokuba yeyiphi indlela, kuya kufuneka uqale ubone ukutshintsha komzimba wakho kwinyanga yokuqala okanye ezimbini zerejimeni yelahleko lobunzima.

Nenjongo yokulahla iipesenti ezili-10 zomzimba wakho ekuqaleni, kwinqanaba elilodwa ukuya kweyesibini ngeveki, kwaye ugcine obo bunzima kangangeenyanga ezintandathu ngaphambi kokuba uqhubeke nokuphalaza ubunzima.

Unokujonga nogqirha wakho ukuba unesisindo, kuba iintlobo ezahlukeneyo zomzimba zinokulinganisela ngaphezu kwabanye. Umzekelo, umntu onokwakha izihlunu kakhulu unokuba nobunzima obungaphezulu komntu onokwakha okubhityileyo, kodwa angatyebisi. Ukuba utyebe kakhulu, ukunciphisa umzimba kunokunceda ukunciphisa umngcipheko weengxaki zempilo, ezinje ngesifo seswekile kunye nesifo sentliziyo.

Iingcebiso zokunciphisa umzimba

Zininzi iindlela ezahlukeneyo zokunciphisa umzimba, kodwa ngokubanzi, ifomula ilula: yitya usempilweni kwaye uqhubeke ngakumbi. Musa ukubanjiswa kukutya okuthandwayo okanye imikhwa yokomelela komzimba. Endaweni yoko, khetha iindlela zokutya ezinengqiqo kwindlela ophila ngayo kunye nokuzilolonga okunomtsalane kuwe.

I-NIH icebisa amanyathelo aliqela okunciphisa umzimba, kubandakanya:

• Ukubala iikhalori. Wonke umntu wahlukile, kodwa ukutya i-1,000 ukuya kwi-1,200 yeekhalori ngemini kubafazi kunye ne-1,600 yeekhalori ngemini yamadoda. Ukwehla kobunzima xa umzimba wakho uthatha iikhalori ezimbalwa kunokuba utshise. Ukunciphisa iikhalori zakho ezipheleleyo ziikhalori ezingama-500 ukuya ku-1 000 ngemini ziya kuba kukuhla kwenqanaba lokulahleka kwesisindo esinye ukuya kwezimbini kwiiveki.
• Gxila kwisondlo, hayi kwiikhalori. Kodwa kuya kufuneka ugcine engqondweni ukuba ukutya okunesondlo, okutsha kunempilo kunokutya okucutshungulweyo "ukutya". I-calorie ephantsi ayithethi ukuba usempilweni! Kukwabalulekile ukutya ukutya okwaneleyo yonke imihla ukuze umzimba wakho ungacingi ukuba uyalamba kwaye unciphise imetabolism yakho. Gxila kukutya okunezakha-mzimba kunye neeprotein ezingatyebanga, imifuno emininzi emitsha, yonke, icarbohydrate engafakwanga kunye nemithombo yeziqhamo, kunye nexabiso elincinci lamafutha angafakwanga.

Umgca wezantsi

Isitshixo sokuphumelela ekunciphiseni ubunzima kukukhumbula ukuba ukucotha kunye nokuzinza kokunciphisa umzimba kubhetele emzimbeni wakho kunotshintsho olukhulu. Ukuba ulandela imikhwa yokulahleka kwesisindo esempilweni, kuya kufuneka unciphise ukwehla kobunzima bamanzi ngelixa usenza ukuba ilahleko yakho yehle amanqatha, kwiveki yokuqala. Khumbula ukugcina ujoliso lwakho ekusekeni indlela yokuphila esempilweni, hayi ukutshintsha nje ubunzima bakho.

Ukuba awuqapheli mahluko ekuqaleni, qhubeka nendlela yakho yokutya esempilweni kunye nokuzilolonga umzimba. Wonke umntu uncipha ngendlela eyahlukileyo. Ukuba unayo "imini off", musa ukunikezela. Inkqubela phambili iyenziwa ngokuhamba kwexesha kwaye ingaphazanyiswa yinto enye ngobusuku bobusuku ice cream splurge.