Izizathu ezi-6 zobuQili awuphulukani nobunzima

Umxholo

• Kutheni Ndingahlebi?
• 1. Andiseli amanzi aneleyo.
• 2. Ndityibilika kwiprotein.
• 3. Ndihlala kakhulu emini.
• 4. Amanani am acinyiwe.
• 5. Ndizilolonga rhoqo.
• 6. Ndinengxaki yoxinzelelo.
• Ufumana njani Iziphumo zokuNciphisa ubunzima
• Ngaphaya kwamanani
• Uphengululo lwe

Ijenali yokutya? Khangela. Ukuzilolonga rhoqo? Ewe ngokunjalo. Ifayibha eyaneleyo yokugcina umkhosi uphela rhoqo? Unayo. Mna yazi ukunciphisa umzimba Kudala ndibhala malunga nesihloko ngaphezulu kweminyaka elishumi. Kungenxa yoko le nto kwakukhathaza xa ndibona ukuba iiponti zazincamathele kum njengesoka elizimeleyo, nokuba ndizamile kangakanani na okanye ndenza nzima kangakanani. "Njani ukuba ndingehli emzimbeni?" Ndifuna ukubuza isikali sam. Kwaye ngokutsho kweengcali, uninzi lwabasetyhini njengam bafumana ukudideka okufanayo kwinani elingayi kushukuma ngaphandle kwemizamo yabo emihle. (BTW, ukuba uzifumana ulungisa, bona apha: Le blogger yokuqina ingqina ukuba ubunzima linani nje.)

Ndizimisele ekugqibeleni ukwenza inkqubela phambili, ndadibanisa ngophando kunye ne-grus yokutya eyosiweyo ukubonisa izizathu ezingaziwayo zokuba kutheni iinzame zakho-kunye nam-zingakhange zibonise kwisikali. Nantsi into endiyifundileyo.

Kutheni Ndingahlebi?

1. Andiseli amanzi aneleyo.

Sonke siyivile indlela ebaluleke ngayo i-H2O xa kufikwa kumba wokuphalaza iipawundi. Kuyanceda ukucinezela ukutya, ngenxa yoko akunakufane utye kakhulu. Kodwa ayisiyiyo yonke loo nto: Xa uphelelwe ngamanzi emzimbeni, izintso zakho azikwazi ukusebenza kakuhle, ke umzimba ujika kwisibindi ukuze ufumane inkxaso eyongezelelweyo. Ngenxa yokuba isibindi sisebenza nzima, amanqatha amaninzi owasebenzisayo agcinwa, kunokuba atshiswe.

Okona kumangalisa kum, nangona kunjalo, kukuba, ukuba uyenyusa ifayibha yakho yokutya kodwa ungazalisi rhoqo ibhotile yakho yamanzi, izinto zidla ngokufumana i-wee bit, er, backed up. "Kubalulekile ukongeza i-fiber ngokuthe ngcembe kwaye ukwandise ukungena kwamanzi ngexesha elifanayo. Ngaphandle koko, endaweni yokunceda ngokugaya, i-fiber inokuthi ibangele ngokwenene, "uphawula u-Anna-Lisa Finger, uR. Kuya kuvela, ndihlala ndidla phantse kabini Iigrama ezingama-25 ezicetyiswayo imihla ngemihla. Ngokuqinisekileyo inokudlala indima ekubeni kutheni ndingalahli ubunzima. (Idibeneyo: Ngaba kunokwenzeka ukuba udle iFibre eninzi?)

Kufuneka ndisele amanzi angakanani na? "Malunga nesiqingatha somzimba wakho kwii-ounces yonke imihla, ngakumbi ukuba uyazilolonga," utsho uPamela Wartian Smith, MD, umbhaliKutheni ungekhe wehlise ubunzima. Ke umthetho weekomityi ezisibhozo ngemini usebenza kuphela kwabafazi abahleli phantsi abanobunzima obuziikhilogram ezili-128 (ngokuqinisekileyo njengesihogo hayi mna!). Ukuba ungomnye oza kudla inani elinobukrakra befayibha (unetyala), ukongeza ii-8 ukuya kwi-16 zeewunsi zamanzi ngosuku ngumbono olungileyo, uyongeza. Lumkisa nje: Elo nani lamanzi-kum, ilitha kwisidlo ngasinye, ubuncinci- ifuna umgudu omkhulu kwaye iya kukuguqula ube ngumatshini wokukrola.

2. Ndityibilika kwiprotein.

Uphononongo oluninzi lubonisa ukuba ukutya okuneprotheyini ephezulu kubangela ukuchithwa kweekhilogram ezininzi, ubuncinci ekuqaleni. Kungenxa yokuba iprotein iphucula imvakalelo yokuhlutha kwaye ithintele ukuphulukana nemisipha yakho njengoko uphulukana namanqatha. Ukwanayo ne-dietary thermogenesis, leyo ingamandla owatshisayo ukucwangcisa nokusebenzisa ukutya okutyayo, kwicala lakho. "Umzimba wakho uchitha amandla amaninzi kwiprotheni ye-metabolize kune-carbs okanye amafutha," kusho uCari Coulter, RD, umlawuli wenkqubo ye-Weightspring Weight Loss Camp e-Kenosha, WI. "Ngoko ke ukutya okuneprotheyini ephezulu kukwenza utshise iikhalori ezincinci."

Ke ingakanani iprotheyini endiyidingayo ngosuku? "Kuxhomekeke kubunzima bakho, kodwa abaninzi abafazi kufuneka bafumane i-40 ukuya kwi-80 grams," kusho uDkt Smith. Ukufezekisa loo nto, ndine-yoghurt yamaGrikhi (i-18 yeegram) okanye amaqanda ambalwa (i-13 gram) kwisidlo sakusasa, kwaye nditya ii-ounces ezimbalwa zeenkukhu ezibhityileyo (25 gram) okanye intlanzi (22 gram) okanye ukuncedisa ekufumaneni iimbotyi ezimnyama (Iigram ezili-15) okanye iilentile (i-18 gram) ngexesha lesidlo sasemini kunye nesangokuhlwa. Xa ndifuna ishwamshwam, ndiye ndifumane intwana yeamangile ekrwada (iigram ezi-6). Ngenxa yoko, ndiziva ndihluthi - ngamanye amaxesha ndizele kakhulu kwaye andityi i-ice cream yonyana wam (indlela endandidla ngayo ukuba ndilambile okanye akunjalo) - ngoko kulula ukugcina iikhalori zemihla ngemihla.

3. Ndihlala kakhulu emini.

Ndibhala iyure eqinileyo yokuzilolonga phantse yonke imihla. Kodwa ngaphandle kwalonto, ixesha lam ndichitha ikakhulu ndihleli phambi kwekhompyuter. Ngaba esi sesinye sezizathu zokuba ndisebenze kodwa ndinganciphi?

Ewe. Eyona nto indothusayo kukuba, uphando lufumanisa ukuba ukusebenza ngokuzinikela akunako ukubuyekeza ukuhlala phantsi lonke ixesha. Ngokutsho kolunye uphando kwiYunivesithi yaseMissouri-Columbia, ukuhlala nje iiyure ezimbalwa kubangela ukuba umzimba wakho uyeke ukwenza i-enzyme ethintela amanqatha ekuthiwa lipase. Akumangalisi ukuba ndilahlekelwe ngumzimba konke konke. Ukuphakama nokuhamba imizuzu nje emibini ngeyure nganye kutshisa iikhalori ezongezelelweyo ezingama-59 ngosuku, ngokophando oluvela kwiYunivesithi yaseWisconsin-Milwaukee.

Iingcali zicebisa ukuseta isibali xesha kwikhompyuter ukukukhumbuza ukuba uhambe iyure nganye, kodwa into endincedileyo yiFitbit One (Yithenge, $ 280, amazon.com). Ndigcina le tracker yomsebenzi inamathambo kwi-bra yam 24/7, kwaye andizukulala ndide ndinyathele amanyathelo ayi-10,000 ngosuku. Ukufezekisa loo nto, ndiqwalasele ezinye zeengcebiso esizivileyo sonke amaxesha aphindaphindeneyo ("Thatha izinyuko endaweni yelifti," "Ipaki ekude lee nevenkile"). Ndide ndigijime endaweni ngelixa ndixukuxa ndibukele iTV. Ekuqaleni umyeni wam nonyana wam bandihleka iimpundu zabo ezibhityileyo, kodwa ngoku ukundibona nditsiba-tsiba kwigumbi lokuhlala kubabetha njengesiqhelo. Ukuhamba yinxalenye yenkqubo yosapho lwam yangokuhlwa, kwaye "Mangaphi amanyathelo onawo ngoku?" sele intsha "Ngaba sisekho?" Ndide ndinike iiFitbits kubahlobo nakusapho njengezipho ukuze sikwazi ukubona ukuba ngawaphi awona manyathelo. Ukuhambisa-ngakumbi umsebenzi: kuphunyeziwe.

4. Amanani am acinyiwe.

Bendihlala ndizijonga njenge-whiz yemathematika, ndiye ndacinga ukuba ndinazo zonke iikhalori, iikhalori eziphuma kwifomula phantsi. Nangona kunjalo bendihlala ndizilolonga kodwa ndinganciphisi ubunzima. WTF?

Nantsi indlela endiye ndagqiba ngayo ukuba zingaphi iikhalori ekufuneka ndizitye ngosuku: Ndifumene ireyithi yam ye-basal metabolic (BMR, okanye inani leekhalori endizidingayo ukugcina ubunzima bam) ndisebenzisa i-calculator ye-intanethi, kwaye ndifake "modareyitha" kwinqanaba lomsebenzi wam, kuba ndijima rhoqo. Oko kwandinika malunga nee<em>kilojoule ezingama-2,400 ngosuku. Emva koko ndongeze nayiphi na iikhalori endizitshisayo ngexesha lokuzilolonga kwam (ngesiqhelo malunga ne-500), ngokwe-rate rate yam esweni. Oko kwakuthetha ukuba ndingatya phantse ii-calories ezingama-3,000 ngosuku ngaphandle kokufumana iponti (okanye phantse ama-2 500 ngosuku ukuphulukana neponti ngeveki). Ngokuqinisekileyo, kubonakala ngathi kuphezulu, kodwa ndandisebenzise ikhalityhuleyitha. Kwakufanele ukuba ilungile!

Hayi ngokukhawuleza, utshilo uCoulter. "I-calculator ye-BMR sele ikhona kwiikhalori ozitshisayo kunye nokuzilolonga kwakho, ngoko ke kufuneka ungazifaki kwakhona," kuchaza. Ubulungu beklabhu yezibalo burhoxisiwe! Ngalo lonke eli xesha ndandicinga ukuba iimfuno zam zemihla ngemihla zazingama-kilojoule angama-500 ngaphezulu kunokuba zazinjalo ngokwenene. Akumangalisi ukuba andinciphi emzimbeni.

5. Ndizilolonga rhoqo.

Ndiyazi, ndiyazi. Ukwenza umthambo kunokukunceda njani? Ukuqala, abantu badla ngokutya ngakumbi xa besebenza, mhlawumbi ngenxa yokuba baziva "bayifumene," okanye ngenxa yokuba baqikelele ukuba batshise kangakanani - okanye zombini. "Oku kuyinyani ngokukodwa kumanqanaba okuqala enkqubo yokomelela komzimba, xa umzimba wakho uqhela ukwehla kweekhalori ezisetyenzisiweyo kunye nokunyuka kweekhalori," utshilo uFinger. (Funda: Uyalamba.)

Ukusebenza kungakwenza ukuba ugcine amanzi. "Ukuqinisekisa ukuba awufumani manzi emzimbeni, iplasma ekuhambeni kwegazi lakho iyakugcina i-2 ukuya kwi-4 yeepawundi zamanzi," ucacisa uMichele S. Olson, Ph.D., unjingalwazi wezenzululwazi kwiYunivesithi yaseAuburn eMontgomery e Alabama. "Uyakuhlala uphethe la manzi ongezelelweyo ngaphandle kokuba ungasebenzi; ayingomafutha okanye izihlunu, kodwa i-superhydration. Yinto elungileyo." Ikwayinto elungileyo ukugcina u-chugging H2O, onokuthi, ngokuchaseneyo, ancede anciphise ukugcinwa kwamanzi. Ke ndiza kuthatha ingcebiso ka-Olson kwaye ndihlale ndikhuthele, ndinamanzi amaninzi ... kwaye ndicime isikali. Kwaye ndiyakukhumbula kwakhona ukuba umthambo ubanzi malunga nokuqina komzimba kunye nempilo kunesisindo, kwaye ewe, ukufumana izihlunu kunokuthetha ukutshintshela kwinqanaba. (Kwaye yinto entle ukuba uzive unamandla kwaye utshise amanqatha amaninzi ngokuhamba kwexesha.)

6. Ndinengxaki yoxinzelelo.

Ndifana neempuku zebhabhi-nabantu-abajika bathuthuzele ukutya kwaye bapakishe iipawundi xa baphantsi koxinzelelo. Uxinzelelo lwehormoni i-cortisol ibangela impendulo yokulwa-okanye-yokubaleka, nto leyo evuselela umdla wokutya, utshilo uGqirha Smith. "Ukongeza, inyusa imveliso yeekhemikhali ezithile zobuchopho, i-neuropeptide Y, eyonyusa iminqweno yeecarbohydrate." Ke kukho isayensi yokwenyani yokuxhasa ukuba kutheni ufuna ukutya sonke isonka xa uxinezeleke kakhulu.

Nangona ndingazinikezeli kwiminqweno, uxinzelelo lunokumisa i-slim-down. "I-cortisol eninzi icothisa imetabolism," utshilo uGqirha Smith. "Okubi nangakumbi, uxinzelelo olugqithisileyo lubangela ukuba amanqatha agcinwe kwindawo esiswini, apho ubunzima kunzima ukuphulukana nabo."

Ngethamsanqa, izinto ezininzi endizenzayo ukunciphisa umzimba kufuneka nazo zinciphise i-angst yam. Ukuzivocavoca kunciphisa uxinzelelo, utshilo uGqirha Smith. "Ukutya okunokulinganisela, okunesondlo kunokulungisa umonakalo owenziwa luxinzelelo emzimbeni, kunye nenethiwekhi yokuxhasa uluntu iyanceda." Ke iqela lam elinxibe abahlobo bakaFitbit kunye nefam liyandinceda ukunciphisa umzimba ngeendlela ezininzi kunenye. (Idibeneyo: 11 Ukutya okulwa noxinzelelo)

Ufumana njani Iziphumo zokuNciphisa ubunzima

Ngaba ukwenza umthambo kuyanceda ukunciphisa umzimba? Sele iinyanga ezintathu ndiqalisile ukwenza oku, kwaye ndilahlekile i-12 yeepawundi-iponti eqinileyo ngeveki. Ndiwanyusile amanzi kunye neeprotein, kwaye ndihamba imini yonke, kwaye ndizama ukunciphisa uxinzelelo. Kodwa enye yezona zinto zibalaseleyo endizenzileyo ibikukuya-ukubala-ndingazilinganisi, okwexeshana, njengoko u-Olson acebisayo.

Ndalingwa ekuqaleni, kodwa ndanamathela kwisikali sam senyanga. Ngoku ndinobunzima kwiveki nganye, kodwa ukuhla kungandihluphi. Emva kwayo yonke loo nto, "Ubunzima bomzimba bunokuguquguquka ukuya kuthi ga kwiikhilogram ezintlanu nangaluphi na usuku, ngoko ke imali oyichithayo inokulahleka ngokulula," utshilo uGqr Smith.

Ekupheleni kosuku, ndiyazi ukuba ndidala intsilelo yekhalori yemihla ngemihla, nokuba sithini isikali. Kwaye, ndizifumene ezinye iindlela zokulinganisa inkqubela-phambili yam (khwaza uye kuloyiso olungalinganiyo!). Ndiziva ndikhanyiselwe-ngeendlela ezininzi kunenye.

Ngaphaya kwamanani

Xa isikali sikukhupha, nazi ezinye iindlela ezintathu zokulinganisa inkqubela yakho.

1. Zilingana njani iimpahla zakho? Zama kwijini kunye nehempe efanayo rhoqo kwiiveki ezintandathu ukuya kwezisibhozo.
2. Uziva njani? Kuya kufuneka ube namandla ngakumbi, ulale ngcono, kwaye uzive ungaphantsi koxinzelelo.
3. Ungakanani ongakwenza? Gcina umbhalo wokuzilolonga kwaye ulandele ukuba bungakanani ubunzima onokuthi uphakamise kwaye zingaphi iimayile onokuthi uhambe okanye ubaleke.

Uphengululo lwe