Eyona nto incinci iluncedo onokuthi uyifake kwiiLebhile zokutya

Umxholo

• Akukho bungakanani obulinganayo bonke ilebhile
• Ikhuthaza ubudlelwane obungenampilo kunye nokutya kunye nokuzilolonga
• Ingaba ukutya okunekhalori ephezulu okunempilo kungena phi?
• Uphengululo lwe

Ewe, kuseyinyaniso ukuba injongo yakho kukunciphisa umzimba, iikhalori akufanele zigqithise iikhalori ngaphandle, oku kuthetha ukuba umzimba wakho kufuneka utshise iikhalori ezininzi kunokuba utye ngosuku ukuze ubone inkqubela phambili kwisikali. Oko akuthethi, nangona kunjalo, ukuba kuya kufuneka ubale zonke iikhalori ozifunayo okanye ubukele ngenyameko umakishi wekhalori kwitreadmill. (I-PS ayizizo zonke ezichanekileyo kwaphela.) Ungayichazanga eyokuba, uqeqesho lwamandla kunye nobunzima bemisipha kukunceda utshise iikhalori ezininzi xa ungenzi nto konke konke. (Jonga: Izizathu ezili-9 wonke umntu obhinqileyo kufuneka aphakamise iintsimbi)

Okwangoku, iRoyal Society yase-UK yezeMpilo yePubic iphakamisa ukuba "izinto ezilingana nomsebenzi" zongezwa kwiilebheli zokutya, Ixesha iingxelo. Ngamanye amazwi, kuya kufuneka uyazi ukuba kuya kuthatha ntoni ukutshisa ukutya oza kukutya. Ipapashiwe ngaphakathi I-BMJ, UShirley Cramer, umlawuli oyintloko we-RSPH, uthi abantu base-UK "bafuna ngamandla izicwangciso ezintsha zokutshintsha ukuziphatha." Ukuthathela ingqalelo ukuba isibini kwisithathu seBrits sityebe kakhulu okanye sityebe, sonke sinokuvumelana naloo nxalenye.

Kwingxelo yakhe, uCramer uqhubeka esithi "injongo kukukhuthaza abantu ukuba baqaphele ngakumbi amandla abawadlayo kunye nendlela ezi khalori ezihambelana ngayo nemisebenzi yobomi babo bemihla ngemihla, ukukhuthaza ukuba basebenze ngokomzimba." Kodwa nangona ukucamngca nomsebenzi kubalulekile, "akufuneki sigxile kuphela kwisidingo sokutshisa iikhalori," utshilo uCarissa Bealart, R.D, kunye nomnini-mbumba we-Evolution Fitness Orlando.

Ngapha koko, kukho iiflegi ezininzi ezibomvu kunye neziphene kwesi sicwangciso:

Akukho bungakanani obulinganayo bonke ilebhile

Okokuqala, ayinguye wonke umntu otshisa inani elifanayo leekhalori, nokuba benza owona msebenzi uchanekileyo. Konke kuxhomekeke kubunzima bakho, ubungakanani bezihlunu ezibhityileyo onazo, ukukhawuleza kwemetabolism yakho, umdala kangakanani, phakathi kwezinye izinto. I-Bealert iphinda ibonise ukuba ubuninzi bomsebenzi awuchazwanga kule mibhalo ecetywayo, ebalulekileyo. Imizuzu engamashumi amathathu ye-sprints ngokuqinisekileyo iyatshisa iikhalori ezininzi kunokukhanya okulula. Akukho ndlela unokulingene ngayo yonke loo nto kwitoti encinci yesoda.

Ikhuthaza ubudlelwane obungenampilo kunye nokutya kunye nokuzilolonga

Ukutya kukubasa. Nokuba yeyokwenyani yokoqobo, ikunika umbane wokuzilolonga nge-HIIT, okanye ikugcine uphelele kwaye uqaphele ukukufumana imini yonke, ukutya yinxalenye ebalulekileyo yendlela yokuphila esempilweni- ungasathethi ke, iyathandeka! Ukutya kwenzelwe ukuba kunanditshwe, kwaye ukukhuthaza abathengi ukuba balandelele ukutya kwabo kumyinge womsebenzi ngale ndlela bacela ingxaki. Ijika ukutya kwinto eyonwabisayo ibe yinto ekufuneka "uyilahle" okanye uyiphelise ngandlela thile. Ngelixa uBealert engacingi ukuba eli nyathelo lilodwa linokubangela ukutya okungalunganga (kwaye kufanelekile, uCramer uyakuvuma oku ephepheni), le ndlela yokuphawula "iya kusebenza ukudibanisa uluntu ngokubanzi, kwaye ingakhokelela ekutyeni okungalunganga kwabo inokuba sengozini yolo hlobo lokuziphatha okugqithisileyo. " (Funda ngakumbi malunga nokuba uziva njani ukuba uneBercimia Exercise.)

Ingaba ukutya okunekhalori ephezulu okunempilo kungena phi?

Khumbula: Le ngcamango ithatha kuphela ingqalelo kwiikhalori-zingaphi iikhalori ezithathayo ukutshisa loo muffin, umzekelo. Kodwa ayizizo zonke iikhalori ezenziwe ngokulinganayo. I-avokhado e-creamy kwaye emnandi (singayifumana i-amen ye-avocado enamandla onke?!) Ikubiza malunga ne-250 yeekhalori, kodwa ufumana ngaphezulu kwe-9 gram yefayibha kunye nemithambo ye-monounsaturated fats. Sebenzisa loo avokhado ngokuswayipha iziqwenga ezibini zesonka esenziwe ngengqolowa, kwaye ngokwemigangatho yeRoyal Society, kuya kufuneka uchithe lonke ixesha lakho lesidlo sasemini usishiya ezo calories. (Nah, ntombazana. Yamkela ezi Recipes ezili-10 eziNgcono zeAvocado ezingezizo iGuacamole.)

Ekupheleni kosuku, isondlo nje ayisiyonto ilula leyo. Ikhulu leekhalori zeetshipsi xa kuthelekiswa neekhalori ezili-100 zamajikijolo amatsha zizinto ezimbini ezahlukileyo, utshilo uBealert. Zombini zinokuthatha ixesha elifanayo ukutshisa, kodwa amajikijolo akunikeza i-antioxidants kunye nefayibha ngelixa iitshiphusi ezinamafutha zingabolekisi kakhulu ngexabiso lesondlo kwaye ngekhe zikugcine ugcwele ixesha elide. Uhlaziyo olungcono inokuba kukufaka le ilebheli kukutya okuhlangabezana neekhrayitheriya ezithile, njengeekhalori ezingaphezulu kweswekile eyongeziweyo, utshilo uBealert. "Ukutya akunakunikwa inqanaba kwiikhalori kuphela."

Uphengululo lwe