Maningi amaqhinga okuvimba indlala, kepha kubalulekile sebenzisa kuphela lezo eziphilile futhi ezingasekelwa esikhathini eside (sengathi bekungomunye nje umkhuba wokudla).
Lapha sikunikeza lokho nabanye imikhondo ngomuzwa wendlala, okuyinto, ngokuhlangene, ezokusiza ukuyiphatha kangcono, ngenkathi unakekela impilo yakho ne-silhouette yakho.
Kungani ngilambe kangaka
Ukudla okunempilo nokulinganiselayo kufanele kukushiye unelisekile futhi unamandla amahora ama-3-5. Ngemuva kwaleso sikhathi, kuyinto ejwayelekile ukuzwa umuzwa wendlala emaphakathi ukuya kokuphakathi, okuyisiginali yokuthi udinga ukufaka uphethiloli. Esikhundleni salokho, uma indlala ihlale ikhona, kunenkinga. Ukulamba kakhulu kungaba ngenxa yezimbangela ezilandelayo:
- Ungeqi ukudla: Abantu abaningi beqa ukudla kwasekuseni nokunye ukudla. Kwesinye isikhathi kwenziwa ngokungabi nesikhathi. Abanye, ngenxa yenkolelo eyiphutha yokuthi kuyisu elihle lokwehlisa isisindo.
- Awufinyeleli enanini eliphansi lamakhalori ngosuku: Lokhu kuvame ukutholakala ku-1.200, futhi ukungafinyeleli kukho kubangela umuzwa wendlala, ophakeme kakhulu lapho isibalo sisuka kulowo mugqa obomvu.
Ukugcina le mikhuba ngokuhamba kwesikhathi akugcini ngokwandisa umuzwa wendlala, kepha futhi kungabeka engozini amasosha omzimba, ngaphezu kokukhulisa ubungozi bokudla ngokweqile, okwenza noma yimuphi umzamo wokwehlisa isisindo ungabi namsebenzi.
Ungayanelisa kanjani indlala ngendlela enempilo
Izeluleko ezilandelayo zizokusiza uzizwe wanelisekile ngenkathi usiza umzimba wakho usebenze kahle ngokudla izakhi zomzimba ezibalulekile.
Yidla ifayibha eyengeziwe
Qiniseka ukuthi uthola okungenani ama-25 amagremu we-fiber nsuku zonke. Sabalalisa kuzo zonke izidlo ukuvimbela ukudla okulula phakathi kokudla nezimpawu zazo zokusuthisa. Imbewu, amantongomane, amajikijolo, imidumba, ukwatapheya ... Ngenye yezindlela ezinhle kakhulu zokuqeda indlala. Ngaphezu kwalokho, kunezindlela eziningi zokwandisa inani le-fiber ekudleni kwakho.
Phuza amanzi anele
Hlala ugcina ibhodlela lamanzi elisebenzisekayo eduze ukuphuza amanzi usuku lonke. Ngale ndlela uzokugwema ukudida ukoma nendlala. Kunabantu abangawatholi amanzi abalekayo amnandi ngokukhethekile. Uma kunjalo, ungangeza izingcezu ezimbalwa zikalamula noma izithelo zomvini. Ama-infusions angenye indlela enhle kakhulu.
Abathathu abasuthayo
Uma uhlala phansi ukuze udle kubalulekile ukuthi ipuleti lakho lifaka phakathi ukusutha okuyisithathu, equkethe amaprotheni, ama-carbohydrate namafutha. Amaphrotheni ukwanelisa isifiso sakho sokudla, ama-carbohydrate ukukunika amandla namanoni ukuze uzizwe ugcwele isikhathi eside. Inani elifanele lamaprotheni ekudleni ngakunye kungama-20-30 amagremu, kuyilapho ama-carbohydrate ayinkimbinkimbi angcono nakakhulu, njengoba ekwenza uzizwe ugcwele ngokwengeziwe. Ngesikhathi sokudla kwasemini nesikhathi sokudla okulula, gwema ukudla okucutshunguliwe futhi uqiniseke ukuthi ufake okungenani izinto ezimbili ezisuka kusithathu esuthisayo.
Uzizwa ulambile kanjani ngesikhathi sokudla
Yize kungadingeki ukuthi uhlale ulambile ukuze wehlise isisindo, iqiniso ukuthi ukushintshela kwimikhuba yokudla enempilo kungadala indlala ethe xaxa kunokujwayelekile. Lokho kwenza abantu abaningi baphonse ithawula, kodwa ukudla amakhalori ambalwa nokugcina indlala ilawulwa kungenzeka uma ulandela lezi zeluleko:
Ungabi nemingcele kakhulu
Ukukhawulela ama-carbohydrate, ushukela, notshwala ngokweqile kungaholela ekuzweleni okuphezulu kwendlala njalo. Futhi, akuyona isu elingagcinwa esikhathini eside, futhi lelo iphutha elikhulu kakhulu elingenziwa lapho imikhuba yokudla iguqulwa. Ukhiye ulele sikujabulele ngokulinganisela konke esikuthanda kakhulu. Ukwehla kwesisindo kuzohamba kancane, kepha ukuphela kwendlela enempilo yokukwenza.
Finyelela kuma-calories ayi-1.200 XNUMX ngosuku
Qiniseka ukuthi ushaya ama-calories ayi-1.200 ngosuku ukuze ubambe indlala yakho. Umqondo omuhle ukusabalalisa yi udle ama-calories angu-300 esidlweni ngasinye (ibhulakufesi, isidlo sasemini nesidlo sakusihlwa) nabangu-150 ngesidlo sasemini nokudla okulula. Ukwenza isidlo sasemini nokudla okulula kungamacebo aphumelela kakhulu ukucindezela indlala, kanye nokugcina imetabolism isesimeni esigcwele usuku lonke.
Lawula ushukela
Esinye sezimpawu zokulutha ushukela umuzwa wendlala engapheli. Futhi ukuthi lapho uthatha ngokwengeziwe, kulangazelela kakhulu futhi ubuningi obukhulu. Ukunciphisa inani likashukela ekudleni kwakho kungaba nzima phakathi nesonto lokuqala, ngisho nangesibili. Kepha uma umzimba usujwayele, kuzokusiza uzizwe ungalambile kakhulu. Futhi isimo sakho sempilo naso sizosizakala kakhulu.
Lala ngokwanele
Amaleveli esifiso esilawula ama-hormone (i-leptin ne-ghrelin) angathinteka ngokungalali. Ukungalali ngokwanele kunciphisa inani leptin futhi kukhuphule inani le-ghrelin. Lokhu kungadala ukwanda kwesifiso sokudla. Ngakho-ke, omunye wemikhuba okungafanele unganakwa ukuze ulawule indlala ungaphansi ulale amahora angu-7-9 ngosuku.