John Myers
Isingeniso: Ukubaluleka Kokudla Ekwehleni Kwesisindo
Uma kuziwa ekunciphiseni isisindo, ukuzivocavoca kuyingxenye eyodwa nje ye-equation. Ukudla esikudlayo kudlala indima ebalulekile ekufezeni izinhloso zethu zokwehlisa isisindo. Ukukhetha ukudla okulungile akugcini nje ngokukusiza ukuthi ulahle amakhilogremu ngokushesha kodwa futhi uqinisekise ukuthi uhlala unempilo futhi unamandla kulo lonke uhambo lwakho lokulahlekelwa isisindo.
Kuningi ukudla okungakusiza ukuthi ulahlekelwe isisindo ngokushesha, kodwa okunye ukudla kuphumelela kakhulu kunokunye. Kulesi sihloko, sizohlola ukudla okuphezulu okungakusiza ulahlekelwe isisindo ngokushesha futhi sichaze ukuthi zisebenza kanjani.
Ukudla Okunamaprotheni Aphezulu: Isihluthulelo Sokulahla Amapondo
Amaprotheni ayisakhi esibalulekile esibalulekile ekwakheni nasekulungiseni izicubu, izicubu nezitho zomzimba emzimbeni. Futhi kuyisihluthulelo sokuchitha amakhilogremu. Ukudla okunamaprotheni amaningi akugcini nje ngokukugcina uzizwa ugcwele isikhathi eside kodwa futhi kuthuthukisa imetabolism yakho, okusiza ukushisa ama-calories ngokushesha.
Okunye kokudla okunamaphrotheni aphezulu kakhulu okwehlisa isisindo kuhlanganisa inyama engenawo amandla, inkukhu, inhlanzi, amaqanda, ubhontshisi kanye nemifino. Lokhu kudla akucebile ngamaprotheni kuphela kodwa futhi nama-kilojoule aphansi, okwenza kube ukukhetha okuhle kokunciphisa umzimba. Ukufaka lokhu kudla ekudleni kwakho kungakusiza uzizwe wanelisekile futhi unamandla kuyilapho kukhuthaza nokuncipha kwesisindo.
I-Fiber-Rich Foods: Isikhali Esiyimfihlo Esimelene Ne-Belly Fat
I-fiber ingesinye isakhi esibalulekile esidlala indima ebalulekile ekwehleni kwesisindo. Akugcini nje ngokugcina uhlelo lwakho lokugaya lunempilo kodwa futhi kukusiza uzizwe ugcwele isikhathi eside, okungase kwehlise ukudla kwakho kwekhalori kukonke. Ukwengeza, ukudla okune-fiber okucebile kungasiza ekunciphiseni amafutha esiswini, okuxhunyaniswa nengozi eyengeziwe yesifo senhliziyo nezinye izinkinga zempilo.
Okunye kokudla okune-fiber okucebile kakhulu kokunciphisa isisindo kufaka izithelo, imifino, okusanhlamvu, amantongomane kanye nembewu. Lokhu kudla akucebile nge-fiber kuphela kodwa futhi nama-kilojoule aphansi, okwenza kube isengezo esihle kunoma yikuphi ukudla okwehlisa isisindo. Ukufaka lokhu kudla ekudleni kwakho kungakusiza uzizwe ugcwele futhi wanelisekile kuyilapho kubuye kukhuthaze ukuncipha kwesisindo.
Ukudla Okunekhalori Ephansi: Isixazululo Esiphelele Sesisu Esenelisekile
Ukudla okunekhalori ephansi kuyisinqumo esihle kakhulu sokulahlekelwa isisindo njengoba kungakusiza uzizwe ugcwele futhi wanelisekile ngaphandle kokudla ama-calories amaningi. Okunye ukudla okungcono kakhulu okunama-calorie aphansi kuhlanganisa imifino engenasitashi, njenge-broccoli, isipinashi, ne-kale, nezithelo ezifana namajikijolo, ama-apula namawolintshi.
Lokhu kudla akukona nje kuphela ama-kilojoule aphansi kodwa futhi kucebile ngemisoco, okwenza kube ukukhetha okuhle kokudla okunempilo nokunokulinganisela. Ukufaka lokhu kudla ekudleni kwakho kungakusiza uzizwe ugcwele futhi wanelisekile kuyilapho kubuye kukhuthaze ukuncipha kwesisindo.
Okusanhlamvu Okuphelele: Ama-Carbs Anempilo Akhuthaza I-Metabolism
Ama-carbohydrate avame ukubhekwa njengesitha sokulahlekelwa isisindo, kodwa lokhu akulona iqiniso ngokuphelele. Ukukhetha uhlobo olulungile lwe-carbs, njengezinhlamvu eziphelele, empeleni kungasiza ekunciphiseni isisindo. Izinhlamvu eziphelele zicebile nge-fiber, amavithamini, namaminerali, angakusiza uhlale uzizwa ugcwele futhi wanelisekile.
Ezinye zezinhlamvu ezinhle kakhulu zokulahlekelwa isisindo zihlanganisa ilayisi elinsundu, i-quinoa, i-oats, nesinkwa sikakolweni. Lokhu kudla akugcini nje ngokucebile ngezakhi kodwa futhi kunenkomba ye-glycemic ephansi, okusho ukuthi ikhulula amandla kancane, ikugcina uzizwa ugcwele isikhathi eside futhi ivimbele indlala engazelelwe.
Amafutha Angagcwalisiwe: Indlela Ephikisayo Yokunciphisa Isisindo
Amafutha avame ukubonakala njengesitha sokulahlekelwa isisindo, kodwa ukukhetha uhlobo olufanele lwamafutha empeleni kungakhuthaza ukulahlekelwa isisindo. Amafutha angenayo insaturated, njengalawo atholakala kumantongomane, imbewu, ukwatapheya, namafutha omnqumo, angasiza ekunciphiseni ukuvuvukala futhi akhuthaze impilo yenhliziyo.
Ukwengeza, lokhu kudla kungakusiza uzizwe ugcwele futhi wanelisekile, kunciphise amathuba okudla ngokweqile. Ukufaka lokhu kudla ekudleni kwakho kungakusiza ukhuthaze ukulahlekelwa isisindo ngenkathi uthuthukisa impilo yakho yonke.
Ukudla Okunezinongo: Isengezo Esimangalisayo Ekudleni Kwakho Kokushisa Kwamafutha
Ukudla okubabayo, okunjengopelepele, upelepele we-cayenne, nososo oshisayo, akugcini nje ngokuba mnandi kodwa kungakhuthaza nokuncipha kwesisindo. Lokhu kudla kuqukethe i-capsaicin, inhlanganisela engasiza ekwandiseni i-metabolism futhi ikhuthaze ukushiswa kwamafutha.
Ukwengeza, ukudla okubabayo kungasiza ekunciphiseni isifiso sokudla, okwenza kube lula ukunamathela ekudleni kokulahlekelwa isisindo. Ukufaka lokhu kudla ekudleni kwakho kungakusiza ukhuthaze ukwehla kwesisindo ngenkathi wengeza ukunambitheka nokuhlukahluka ekudleni kwakho.
Isiphetho: Ukuhlanganisa Ukudla Okulungile Kokulahlekelwa Kwesisindo Okuphumelelayo
Sengiphetha, kuningi ukudla okungakusiza ukuthi ulahlekelwe isisindo ngokushesha, kodwa okubalulekile ukuhlanganisa ukudla okulungile ukuze kusebenze kahle kakhulu. Ukufaka ukudla okunamaprotheni amaningi, ukudla okune-fiber okucebile, ukudla okunekhalori ephansi, okusanhlamvu, amafutha angenayo i-unsaturated, nokudla okubabayo ekudleni kwakho kungakusiza ulahlekelwe amakhilogremu ngokushesha kuyilapho uthuthukisa impilo yakho yonke. Khumbula futhi ukuhlala u-hydrated, ulale ngokwanele, futhi uzivocavoce njalo ukuze ufinyelele imigomo yakho yokulahlekelwa isisindo.
