Indlela yokunciphisa umzimba ngokukhawuleza: 3 Amanyathelo alula, ngokusekwe kwiNzululwazi

Umxholo

• 1. Sika umva kwiikhabhathi ezisulungekisiweyo
• 2. Yitya iproteni, amafutha, kunye nemifuno
• Iiproteni
• Imithombo yeprotheyini esempilweni ibandakanya:
• I-carb ephantsi kunye nemifuno eluhlaza eluhlaza
• Imifuno yokubandakanya i-carb ephantsi okanye iiplani zokutya zekhalori eziphantsi:
• Amafutha asempilweni
• 3. Hambisa umzimba wakho
• Kuthekani ngeekhalori kunye nolawulo lwesahlulo?
• Iingcebiso ezili-9 zokunciphisa umzimba
• Isampulu izimvo zokutya zokunciphisa ngokukhawuleza komzimba
• Izimvo zesidlo sakusasa
• Izimvo zasemini
• Izimvo zesidlo sangokuhlwa
• Izimvo ezilula
• Uya kukhawuleza kangakanani ukunciphisa umzimba?
• Umgca wezantsi

Ukuba ugqirha wakho uyayincoma, kukho iindlela zokunciphisa umzimba ngokukhuselekileyo. Ukwehla kobunzima obuzinzileyo be-1 ukuya kwi-2 yeepawundi ngeveki kuyacetyiswa kulawulo olusebenzayo lwexesha elide.

Oko kwathiwa, uninzi lwezicwangciso zokutya zikushiya ulambile okanye ungonelisekanga. Ezi zizizathu eziphambili zokuba ungakufumana kunzima ukubambelela kwisicwangciso esisempilweni sokutya.

Nangona kunjalo, ayizizo zonke izidlo ezinesi siphumo. Ukutya okune-carb ephantsi kunye nokutya okupheleleyo, ukutya okusezantsi kweekhalori kuyasebenza ekunciphiseni ubunzima kwaye kunokuba lula ukubambelela kwezinye izidlo.

Nazi ezinye zeendlela zokwehlisa ubunzima obusebenzisa ukutya okusempilweni, okunokubakho neecarbbs ezisezantsi, kwaye ezijolise koku:

• ukunciphisa ukutya kwakho
• kubangele ukunciphisa umzimba ngokukhawuleza
• ukuphucula impilo yakho ye-metabolic ngaxeshanye

1. Sika umva kwiikhabhathi ezisulungekisiweyo

Enye indlela yokwehlisa umzimba ngokukhawuleza kukunciphisa iswekile kunye nesitatshi, okanye iikhabhohayidrethi. Oku kunokuba nesicwangciso sokutya se-carb esezantsi okanye ukunciphisa i-carbs ehlaziyiweyo kwaye ubeke endaweni yazo ngeenkozo ezipheleleyo.

Xa usenza oko, amanqanaba akho endlala ayehla, kwaye uphela usitya iikhalori ezimbalwa (1).

Ngesicwangciso sokutya se-carb esezantsi, uya kusebenzisa ukutshisa amafutha agciniweyo amandla endaweni yee-carbs.

Ukuba ukhetha ukutya ii-carbs ezintsonkothileyo ezinjengeenkozo ezipheleleyo kunye nokusilela kwekhalori, uya kuxhamla kwifayibha ephezulu kwaye uyicole kancinci. Oku kubenza bazalise ngakumbi ukugcina wanelisekile.

Isifundo se-2020 siqinisekisile ukuba ukutya okune-carbohydrate ephantsi kakhulu kuluncedo ekunciphiseni ubunzima kubantu abadala (2).

Uphando lukwacebisa ukuba ukutya okuncinci kwe-carb kunganciphisa ukutya, okungakhokelela ekutyeni iikhalori ezimbalwa ngaphandle kokucinga ngako okanye ukuziva ulambile (3).

Qaphela ukuba iziphumo zexesha elide zokutya okuncinci kwe-carb zisaphandwa. Kungaba nzima ukulandela ukutya okune-carb ephantsi, enokuthi ikhokelele ekutyeni kwe-yo-yo kunye nempumelelo encinci ekugcineni ubunzima obunempilo.

Kukho izinto ezinokubangela ukwehla kukutya okuncinci kwe-carb okunokukukhokelela kwindlela eyahlukileyo. Ukunciphisa ukutya kweekhalori kunokukhokelela ekulahlekeni kwesisindo kwaye kube lula ukugcina ixesha elide.

Ukuba ukhetha ukutya okujolise endaweni yokutya okuziinkozo ngaphezulu kwee-carbs ezicociweyo, uphononongo lwe-2019 oluhambelana nengqolowa ephezulu kunye nesalathiso somzimba esisezantsi (BMI) ().

Ukumisela eyona ndlela yokunciphisa umzimba, nxibelelana nogqirha wakho ukuze ufumane iingcebiso.

Ukunciphisa iswekile kunye neestatshi, okanye iikhabhohayidi, ekudleni kwakho kunokunceda ekunciphiseni ukutya kwakho ukutya, kunciphise amanqanaba akho e-insulin, kwaye kukwenze ukuba wehle emzimbeni.

Kodwa iziphumo zexesha elide zokutya okuncinci kwe-carb azikaziwa. Ukunciphisa ukutya kweekhalori kunokuzinza ngakumbi.

2. Yitya iproteni, amafutha, kunye nemifuno

Isidlo ngasinye sokutya kufuneka sibandakanye:

• umthombo weprotein
• umthombo otyebileyo
• imifuno
• isahlulo esincinci seecarbohydrate ezintsonkothileyo, ezinjengokhozo olupheleleyo

Ukubona ukuba ungadibanisa njani ukutya kwakho, jonga:

• Isicwangciso sokutya esisezantsi
• Esi sicwangciso sokutya sekhalori esezantsi
• Olu luhlu lwe-101 zokupheka eziphantsi kwe-carb kunye nokutya okuphantsi kweekhalori

Iiproteni

Ukutya inani elicetyiswayo leprotheni kubalulekile ukunceda ukugcina impilo yakho kunye nobunzima bemisipha ngelixa unciphisa ubunzima ().

Ubungqina bucebisa ukuba ukutya iiprotheyini ezoneleyo kunokuphucula imeko yomngcipheko we-cardiometabolic, iphango, kunye nobunzima bomzimba, (,,).

Nantsi indlela yokufumanisa ukuba kufuneka utye kangakanani ngaphandle kokutya kakhulu. Zininzi izinto ezimisela iimfuno zakho ezithile, kodwa ngokubanzi, umntu ophakathi ufuna ():

• I-56-91 iigram ngosuku kwindoda ephakathi
• 46-75 gram ngemini kumfazi ophakathi

Ukutya okuneprotein eyoneleyo kunokunceda:

• ukunciphisa iminqweno kunye nokucinga okungafunekiyo malunga nokutya ngama-60%
• ukunciphisa umnqweno wokutya ngokukhawuleza ebusuku ngesiqingatha
• kukwenza uzive ugcwele

Kwisifundo esinye, abantu abakukutya okuphezulu kweprotein batya ii-calories ezingama-441 ezimbalwa ngosuku (,).

Imithombo yeprotheyini esempilweni ibandakanya:

• inyama: inyama yenkomo, inkukhu, inyama yehagu, nemvana
• intlanzi kunye nokutya kwaselwandle: salmon, trout, kunye ne shrimp
• amaqanda: amaqanda apheleleyo kunye ne-yolk
• Iiproteni ezisekwe kwizityalo: iimbotyi, iimbotyi, quinoa, tempeh, kunye tofu

I-carb ephantsi kunye nemifuno eluhlaza eluhlaza

Musa ukoyika ukulayisha isitya sakho ngemifuno eluhlaza eluhlaza. Zipakishwe ngezakha mzimba, kwaye ungatya izixa ezikhulu kakhulu ngaphandle kokonyusa kakhulu iikhalori kunye neecarbs.

Imifuno yokubandakanya i-carb ephantsi okanye iiplani zokutya zekhalori eziphantsi:

• ibrokholi
• icauliflower
• ispinatshi
• iitumato
• kudala
• ibrussels sprouts
• ikhaphetshu
• I-chard yaseSwitzerland
• ilethasi
• netyhukhamba

Amafutha asempilweni

Musa ukoyika ukutya amafutha.

Umzimba wakho usafuna amafutha asempilweni nokuba ukhetha siphi isicwangciso sokutya. Ioyile yeOlive kunye neoyile yeavokhado zikhetho ezintle zokubandakanya kwisicwangciso sakho sokutya.

Amanye amafutha afana nebhotolo kunye neoyile yekhokhonathi kufuneka isetyenziswe kuphela ngokumodareyitha ngenxa yomxholo wawo ogcwele amafutha ().

Hlanganisa isidlo ngasinye siphuma kumthombo weprotheni, umthombo onamafutha osempilweni, i-carb entsonkothileyo kunye nemifuno.

Imifuno eluhlaza enegqabi yindlela elungileyo yokwenza isidlo kunye neekhalori eziphantsi kunye nezondlo ezininzi.

3. Hambisa umzimba wakho

Ukuzilolonga, ngelixa kungafuneki ukuba unciphise umzimba, kunokukunceda ukunciphisa umzimba ngokukhawuleza. Ukuphakamisa iintsimbi kuneenzuzo ezithile.

Ngokuphakamisa iintsimbi, uya kutshisa iikhalori ezininzi kwaye uthintele imetabolism yakho ekucothiseni, okuyimpembelelo yecala eliqhelekileyo lokunciphisa umzimba (13,,).

Zama ukuya ejimini kathathu okanye kane ngeveki ukuphakamisa iintsimbi. Ukuba umtsha kwindawo yokuzivocavoca, cela ingcebiso kumqeqeshi. Qinisekisa ukuba ugqirha wakho uyazi naziphi na izicwangciso zomthambo.

Ukuba ukuphakamisa iintsimbi akuyona inketho kuwe, ukwenza uqeqesho lwe-cardio njengokuhamba, ukubaleka, ukubaleka, ukuhamba ngebhayisikile, okanye ukuqubha kuluncedo kakhulu ekunciphiseni ubunzima kunye nempilo ngokubanzi.

Zombini i-cardio kunye ne-weightlifting zinokunceda ekunciphiseni ubunzima.

Ukuxhathisa uqeqesho, njengokuphakamisa ubunzima, lukhetho olukhulu lokunciphisa ubunzima. Ukuba oko akunakwenzeka, ukusebenza kwe-cardio nako kuyasebenza.

Khetha oko kuzinzileyo kuwe.

Kuthekani ngeekhalori kunye nolawulo lwesahlulo?

Ukuba ukhetha isicwangciso sokutya se-carb esezantsi, akuyomfuneko ukubala iikhalori okoko ugcina ukutya kwakho kwe-carb kusezantsi kakhulu kwaye unamathela kwiiprotein, amafutha, kunye nemifuno ephantsi.

Ukuba ufumanisa ukuba awunciphisi bunzima, unokufuna ukugcina umkhondo weekhalori zakho ukuze ubone ukuba yinto enegalelo na leyo.

Ukuba unamathela kwi-calorie deficit ukuze unciphise umzimba, ungasebenzisa i-calculator ye-intanethi yamahhala njengale.

Ngenisa isondo sakho, ubunzima, ukuphakama, kunye nenqanaba lomsebenzi. I-calculator iya kukuxelela ukuba zingaphi iikhalori zokutya ngosuku ukugcina ubunzima bakho, ukunciphisa umzimba, okanye ukunciphisa umzimba ngokukhawuleza.

Unokuzikhuphelela izinto zokubala zekhalori ezisimahla, ezisebenziseka lula kwiiwebhusayithi nakwiivenkile zeapp. Nalu uluhlu lweekhalori ezi-5 zokuzama.

Qaphela ukuba ukutya iikhalori ezimbalwa kunokuba yingozi kwaye kungasebenzi kangako ukunciphisa umzimba. Nenjongo yokunciphisa iikhalori zakho ngenani elizinzileyo nelisempilweni ngokusekwe kugqirha wakho.

Ukubala iikhalori akuqhelekanga ukuba kudinge ukunciphisa umzimba kwiplani yokutya ye-carb ephantsi. Kodwa ukuba awulahli ubunzima okanye ukunciphisa isicwangciso sokutya sekhalori, ukubala kweekhalori kunokunceda.

Iingcebiso ezili-9 zokunciphisa umzimba

Nazi ezinye iingcebiso ezili-9 zokunciphisa umzimba ngokukhawuleza:

1. Yitya isidlo sakusasa esineproteni ephezulu. Ukutya isidlo sakusasa esineprotein ephezulu kunokunceda ukunciphisa inkanuko kunye nokutya ikhalori yonke imihla (,).
2. Gwema iziselo ezineswekile kunye nejusi yeziqhamo. Iikhalori ezingenanto ezivela kwiswekile aziloncedo emzimbeni wakho kwaye zinokuthintela ukwehla kobunzima (, 19).
3. Sela amanzi ngaphambi kokutya. Olunye uphononongo lubonise ukuba amanzi okusela ngaphambi kokutya anciphisa ikhalori kwaye anokusebenza kulawulo lobunzima ().
4. Khetha ukutya okwehlisa ubunzima bomzimba. Okunye ukutya kulunge ngakumbi ukunciphisa umzimba kunabanye. Nalu uluhlu lwezinto ezinempilo zokunciphisa umzimba.
5. Yitya ifayibha enyibilikayo. Izifundo zibonisa ukuba imicu enyibilikayo inokukhuthaza ukulahleka kwesisindo. Izixhasi zefayibha njengeglucomannan nazo zinokunceda (,, 23).
6. Sela ikofu okanye iti. Ukusetyenziswa kweCaffeine kunokunyusa imetabolism yakho,, 25).
7. Isiseko sokutya kwakho kukutya okupheleleyo. Banempilo, ukuzaliswa ngakumbi, kwaye kuncinci kakhulu kunokubangela ukugqithisa kunokutya okucutshungulwayo.
8. Yitya kancinci. Ukutya ngokukhawuleza kunokukhokelela ekuzuzeni ubunzima ekuhambeni kwexesha, ngelixa ukutya kancinci kukwenza uzive ugcwele kwaye ukonyusa ukunciphisa amahomoni ().
9. Fumana ubuthongo obulungileyo. Ukulala kubalulekile ngenxa yezizathu ezininzi, kwaye ukungalali kakuhle yenye yezona zinto zibeka emngciphekweni wokufumana ubunzima (27, 28, 29).

Ukufumana ezinye iingcebiso malunga nokulahleka kobunzima, funda malunga neengcebiso zendalo zokunciphisa umzimba apha.

Ukutya ukutya okupheleleyo, iprotheni ephezulu, ifayibha enyibilikayo, kunye neswekile encinci kunokukunceda ukunciphisa umzimba. Musa ukulibala ukulala ubusuku obuhle, nawe.

Isampulu izimvo zokutya zokunciphisa ngokukhawuleza komzimba

Ezi zicwangciso zesampulu zokutya ziphantsi kwe-carb, ethintela umda ukuya kwi-20-50 carbs ngosuku. Isidlo ngasinye kufuneka sibe neprotheni, amafutha asempilweni, kunye nemifuno.

Ukuba ukhetha ukunciphisa umzimba ngelixa usitya ii-carbs ezintsonkothileyo, yongeza ezinye iinkozo ezinempilo ezinje ngala:

• IQuinoa
• ioats iphela
• ingqolowa ephelele
• bran
• rye
• irhasi

Izimvo zesidlo sakusasa

• iqanda eligxunyekwe nge-avokhado esikiweyo kunye necala lamajikijolo
• isipinashi, ikhowa, kunye ne-feta
• i-smoothie eluhlaza kunye nesipinatshi, i-avocado, kunye nobisi lwe-nut kunye necala le-cottage cheese
• iyogurt engenaswekile enamajikijolo kunye neeamangile

Izimvo zasemini

• utshaye isalmon ngeavokhado kunye necala leasparagus
• Isongelo se lettuce yenkukhu eyosiweyo, iimbotyi ezimnyama, ipepile ebomvu kunye nesalsa
• I-kale kunye nesaladi yesipinatshi kunye ne-tofu eyosiweyo, ii-chickpeas kunye ne-guacamole
• Isongelo se-BLT ngeentonga zeseleri kunye nebhotolo yamandongomane

Izimvo zesidlo sangokuhlwa

• enchilada isaladi yenkukhu, ipepile, imango, iavokhado kunye neziqholo
• I-turkey yomhlaba ibhaka ngamakhowe, amatswele, ipepile kunye noshizi
• isaladi ye-antipasto kunye neembotyi ezimhlophe, i-asparagus, ukhukhamba, ioyile yomnquma kunye neParmesan
• Icauliflower eyosiweyo kunye netempeh, ihlumelo laseBrussels, kunye namandongomane ompayini
• isalmon ebhakwe ngejinja, ioyile yesesame, kunye ne-zucchini ezigcadiweyo

Izimvo ezilula

• Ikholifulawa hummus kunye nemifuno
• umzila ophilileyo owenziwe ekhaya ngamantongomane kunye neziqhamo ezomisiweyo
• Iichips zakudala
• i-cottage cheese enesinamon kunye neflakisi
• I-chickpeas ezigcobileyo
• imbewu eyosiweyo yethanga
• izingxobo zetyhuna
• edamame etshisiweyo
• amaqunube kunye nebrie

Uya kukhawuleza kangakanani ukunciphisa umzimba?

Unokuphulukana ne-5-10 yeepawundi (2.3-4.5 kg) yesisindo-ngamanye amaxesha ngaphezulu-kwiveki yokuqala yesicwangciso sokutya kwaye emva koko unciphise ubunzima rhoqo emva koko. Iveki yokuqala ihlala ilahleko yomibini amanqatha omzimba kunye nobunzima bamanzi.

Ukuba umtsha kwindlela yokutya, ukwehla kobunzima kunokwenzeka ngokukhawuleza. Ubunzima obuninzi omele ulahlekelwe, ngokukhawuleza uya kulahla.

Ngaphandle kokuba ugqirha wakho acebise ngenye indlela, ukuphulukana ne-1-2 yeeponti ngeveki kuhlala kuyinto ekhuselekileyo. Ukuba uzama ukunciphisa umzimba ngokukhawuleza kunoko, thetha nogqirha wakho malunga nenqanaba elikhuselekileyo lokunciphisa ikhalori.

Ngaphandle kokuphulukana nobunzima, ukutya okuncinci kwe-carb kunokuyiphucula impilo yakho ngeendlela ezimbalwa, nangona iziphumo zexesha elide zingaziwa:

• amanqanaba eswekile yegazi athambile ukwehla kakhulu kwizidlo ezisezantsi zecarb (30)
• I-triglycerides ihlala iye ezantsi (31)
• I-LDL (embi) i-cholesterol iyehla ()
• Uxinzelelo lwegazi luphucula kakhulu ()

Ezinye iintlobo zokutya ezinciphisa iikhalori kunye nokwandisa ukutya okugcweleyo zinxulunyaniswa namanqaku okuphucula umzimba kunye nokuguga okucothayo (34,,). Ekugqibeleni, unokufumana ukutya okunokulinganisela ngakumbi kubandakanya iicarbohydrate ezintsonkothileyo ngokuzinzileyo.

Ubunzima obukhulu bunokulahleka kwi-carb ephantsi okanye ukutya okuncinci, kodwa isantya sixhomekeke kumntu ngamnye.

Ukuphulukana nobunzima ngokubanzi kunokuphucula amanqaku athile ezempilo, anje ngeswekile yegazi kunye namanqanaba e-cholesterol.

Umgca wezantsi

Ngokunciphisa ii-carbs okanye ukubuyisela iikhabho ezisulungekileyo ngee-carbs ezintsonkothileyo, uya kuba namava okunciphisa ukutya kunye nendlala. Oku kususa izizathu eziphambili kusoloko kunzima ukugcina isicwangciso sokulahleka kwesisindo.

Nge-carb ephantsi ezinzileyo okanye isicwangciso sokutya sekhalori esezantsi, ungatya ukutya okusempilweni ude uhluthe kwaye usaphulukana nenani lamafutha.

Ukwehla kokuqala kubunzima bamanzi kungakhokelela ekwehliseni esikalini kwiintsuku nje ezimbalwa. Ukuphulukana namafutha kuthatha ixesha elide.

Funda eli nqaku ngeSpanish.