Bella Adams
Ukuze unciphise amafutha omzimba futhi ulahlekelwe isisindo, kufanele udale ukushoda kwekhalori. Lokhu kusho ukuthi udla ama-calories ambalwa kunalawo asetshenziswa umzimba wakho ukuze ukwazi ukungena kumafutha akhona. Kodwa uqinisekisa kanjani ukuthi untula ikhalori?
Kungakhathaliseki ukuthi yikuphi ukudla odlula kukho njengamanje, kungakhathaliseki ukuthi i-carb ephansi, i-keto noma ukuzila ukudla okuphakathi: Ukuze wehlise isisindo ngempumelelo, kufanele ube nokushoda kwekhalori okusesilinganisweni.
Kodwa-ke, ukushoda kwekhalori okuphelele futhi okuhle kakhulu akukho, ngoba umzimba ngamunye usabela ngendlela ehlukile ngenxa ye-metabolism yawo.
Kodwa kukhona amaqhinga ambalwa wokubala ukushoda kwekhalori ngamunye ukuze wazi ukuthi uyashoda ngempela yini ngosuku noma cha.
Uma ufuna ukulahlekelwa amafutha futhi ulahlekelwe isisindo ngosizo lokushoda kwekhalori, kufanele ulandele amathiphu angezansi - khona-ke kukhona ithuba elihle lokuthi uzolahlekelwa isisindo ngokuqhubekayo nangesikhathi eside.
Kuyini ukushoda kwekhalori?
Okokuqala, kubalulekile ukuqonda ukuthi kusho ukuthini ngempela ukushoda kwekhalori.
Uma kuziwa ekunciphiseni isisindo, ukushoda kwekhalori okusesilinganisweni kuyisihluthulelo: inani lamakholori owathatha nsuku zonke kufanele libe liphezulu ngokwanele ukuze ukwazi ukubekezelela ukushoda - futhi ulahlekelwe isisindo.
Lokhu kungenxa yokuthi uma ungadli ama-calories anele, uzokhathala kakhulu ukuze usebenze, uzizwe ulambile ngaso sonke isikhathi, unenkinga yokulala, unezinkinga zokugaya ukudla, futhi empeleni unganciphisi isisindo ekupheleni kosuku.
Ukushoda kwekhalori okumaphakathi kuphakathi kwama-calories angama-300 no-700 ngosuku.
Bala ukushoda kwekhalori ngayinye
Ungakwazi ukubala ukushoda kwekhalori yakho ngokuphindaphinda isisindo somzimba wakho ngo-10, 11, no-12. Ukushoda kwekhalori kufanele kube phakathi kwemiphumela yalezi zibalo ezintathu.
Enye futhi indlela enembe kakhudlwana yokubala ukushoda kwekhalori iwukunquma kusengaphambili inani eliphelele lezindleko zamandla - inani lamakholori ashiswa umzimba wakho usuku ngalunye.
Le nzuzo ephelele yenziwe yi-basal turnover kanye nenzuzo yokusebenza.
Ngaphezu kwalokho, amayunithi okuqeqesha osuku oluhambisanayo nawo kufanele acatshangelwe - yilokho umzimba oshisa ngayo emidlalweni efanele.
Isamba semali engenayo (kanye neyunithi yezemidlalo) iyanqunywa. Khona-ke ukushoda kwekhalori ekhethiwe kuyasuswa kuyo. Umphumela uyinani lama-calories ongawadla ngesikhathi sokudla.
Kunoma yikuphi, kufanele uqiniseke ukuthi ngaso sonke isikhathi udla amakholori angaphezu kuka-1,200 ngosuku - ikakhulukazi uma uzivocavoca njalo.
Izwa ukulahleka kwamafutha okuphelele
Kuthatha isikhathi esingakanani ukulahlekelwa iphawundi lesisindo samafutha usebenzisa ukushoda kwekhalori?
Into eyodwa isivele ishiwo kusengaphambili: ngesonto elilodwa akunakwenzeka ukulahlekelwa ikhilogremu yesisindo esihlanzekile samafutha. Ngenxa yalokho, kuzodingeka uhlose ukushoda kwekhalori ephezulu, engenampilo.
Ungakwazi ukubala isikhathi esidingekayo sempilo kanje:
Ama-calories angu-7,000 kufanele agcinwe ngekhilogremu engu-1 yamafutha ahlanzekile. Ubukhulu bokushoda kwekhalori bubalulekile
- Isibonelo sokuqala: Ngokushoda kwansuku zonke kwama-calories angu-1, kuthatha cishe izinsuku ezingu-200.
- Isibonelo sokuqala: Ngokushoda kwansuku zonke kwama-calories angu-2, kuthatha cishe izinsuku ezingu-500.
Thatha ukudla okunempilo ngokungathi sína
Kubalulekile ukudla ukudla okulinganiselayo futhi uthole ama-carbohydrate ayinkimbinkimbi anele, amafutha anempilo, namaprotheni. Zonke izitsha kufanele futhi zinikeze amavithamini amaningi kanye ne-fiber.
Ngaphezu kwakho konke, isidingo seprotheyini esikhulayo se-1.2 kuya ku-1.6 amagremu wamaprotheni ngekhilogremu yesisindo somzimba sinconywa kakhulu ukuze kuphumelele ukulahlekelwa isisindo.
Kungani amaprotheni anele ebaluleke kangaka? Ikugcwalisa isikhathi eside futhi ikuvikela ezifisweni, futhi lapho kushoda amakhalori, leli su liphinde lisho ukuthi udla ama-carbohydrate ambalwa.
Ngaphezu kwalokho, ukwanda kwamaprotheni kukhuthaza ukukhula kwemisipha. Futhi lapho uba nemisipha eyengeziwe, yilapho umzimba wakho uvutha amandla amaningi lapho uphumule.
Uma usulungise ikhalori yakho nezibalo zamaprotheni, nali ithiphu okufanele ulilandele: kala, kala, futhi uhlele ukudla kwakho.
Kunzima ukusho uma unenkinga yokushoda kwekhalori uma unombono ongemuhle wokuthi mangaki ama-calories okudla okuhlinzekwayo. Ukwehlulela kabi ngokushesha.
Ukuze ungalahlekelwa umkhondo wezinto, izinhlelo zokusebenza zokulandelela ongazisebenzisa ukubala ama-calories zingaba usizo.
Ungaguquguquki kodwa ungabi lukhuni kakhulu
Yisiphi isikhathi esingcono kakhulu sokushoda kwekhalori? Kunzima ukunikeza impendulo evamile. Kuya ngokuthi ungakanani amafutha nesisindo ofuna ukulahlekelwa.
Kutuswa ukuthi ube nokushoda kwekhalori okusesilinganisweni phakathi kwezinyanga ezimbili nezinyanga eziyisithupha ukuze i-metabolism isakwazi ukusebenza kahle nangokujwayelekile.
Ungabi nokhahlo kakhulu emzimbeni wakho: Uma ungekho eshodayo usuku olulodwa noma ezimbili ngesonto, akuyona into enkulu. Ngoba kuncike ngempela ku-balance sheet yamasonto onke.
Uma uke wehluleka ukusebenza noma udla ama-brownies amaningi, akuwona umlenze ophukile. Kungcono uzibuyisele endleleni ngosuku olulandelayo ngokujima noma ngokudla okunempilo.
Gcina umqondo omuhle.
Ukuqhubeka kwelogi
Ukuzikala kungaba usizo, ukhumbula ukuthi lesi sikali senani akuyona ukuphela kwendlela yokulandelela ukuqhubeka kwakho.
Uma kuphela ngenxa yokuthi inombolo esesikalini ingakhohlisa ngezinye izikhathi, kufanele kusetshenziswe nezinye izindlela.
Ukuthatha izithombe zakho ezivamile, nokulandelela amaleveli amandla akho, ukuma kwenhliziyo, kanye nempilo iyonke kuyizinto ezinhle ongazenza.
Akukho ukulahlekelwa kwesisindo naphezu kokushoda kwekhalori?
Empeleni, lokho akunakwenzeka. Uma ube nokushoda kwekhalori okungaguquki amasonto, khona-ke ngokuqinisekile ulahlekelwa isisindo.
- Lokhu kungase kube isizathu esenza ukuthi izikali zimile
- Ukulahlekelwa kwamafutha akusho ngaso sonke isikhathi ukwehla kwesisindo: kunezigaba lapho umzimba ugcina amanzi amaningi. Abesifazane ikakhulukazi bathinteka kakhulu ngenxa yomjikelezo wokuya esikhathini. Nakuba isisindo sakho singashintshi, kungenzeka ukuthi ulahlekelwe amafutha.
- Unesineke kakhulu: Ungalindeli ukunciphisa umzimba ezinsukwini ezimbalwa.
- Ngemva kwezinyanga ezimbili zokudla, kuba khona ukuma kancane. Qaphela! Izindali eziphelele ngokuvamile azizange zibalwe kabusha. Ngenxa yokuncipha kwesisindo okudlule, izinga le-basal kanye nenani eliphelele le-metabolic liye lehla, futhi ngenxa yalokho, ukuthathwa kwekhalori yansuku zonke nakho kwehlile.
- Ube nokushoda isikhathi eside kakhulu noma uphishekela okushodayo okuphezulu kakhulu: umphumela: umzimba uyazivikela.
Kufanelekile ukunamathela
Wonke umuntu uphethe izintambo zempumelelo ezandleni zakhe: Into engcono kakhulu ukuthi ungazinqumela ukuthi ingabe wenza inqubekelaphambili oyifunayo ngempela.
Uma kunjalo, qhubeka ufunda. Uma kungenjalo, lungisa inani lamakholori adliwe kancane kakhulu bese uqhubekela phambili.
Ukuze uthole ukushoda kwekhalori okufanelekile ngakunye, cishe kuzodingeka ukuthi uzame okuthile okuzungezile kuqala.
Nokho, kuwufanele ukubekezela kuze kube yilapho usuthole isilinganiso esifanele sokushoda kwekhalori kuwe futhi ubona impumelelo ekunciphiseni isisindo: Uma ubonisa isiyalo nokungaguquguquki lapha, ngeke nje ulahlekelwe amafutha nesisindo kodwa futhi uzozuza kukho nakwezinye izici zokuphila. .
