Ngaphambi kokuqala ingxoxo ngokulahlekelwa isisindo nokudla, udinga ukuqonda indlela yokuthola amaphawundi angeziwe. Ngemuva kwakho konke, akuhlali njalo kuyinto yomsoco kuphela. Inkinga yesisindo ngokweqile, iyinkinga eyinkimbinkimbi emi “ezinsikeni” eziningana.
Umuntu uthola isisindo ngokweqile ikakhulukazi ngenxa yezizathu ezimbili:
- Lapho ukudla ngokweqile, noma ngabe lokhu kungukudla kokudla;
- Ngokusetshenziswa njalo kwamafutha, ukudla okunama-khalori aphezulu.
Ukuzivocavoca umzimba, ilungiselelo lefa lokufa nezinye izinto eziningi nakho kudlala indima. Isibonelo, ngesifo sikashukela, iziguli zithola isisindo ngenxa yokuphazamiseka kwe-metabolic kanye namazinga e-hormone. Kepha uma sikhuluma ngokudla okunempilo, yilezi zizathu ezinegalelo ekususweni kwamafutha.
Ungawuthola kanjani umhlaba ophakathi nendawo? Kungenzeka yini ukuthola ukudla okwanele nokungabi namafutha, kepha wehlise isisindo, noma okungenani ugcine isisindo? Yebo, izazi zezempilo zithi, uma ufaka ukudla okushisa amafutha ekudleni kwakho.
Ukuzisebenzisa, awukwazi ukuziphika noma yini, ujabulele ukuthandwa kwakho okuthandayo, futhi ngasikhathi sinye ungakhathazeki ngama-fold folds.
Imithetho yokunciphisa isisindo esisheshayo ngemikhiqizo ekhethekile
Ukwehla kwesisindo esifanele, ikakhulukazi ezifweni ezingamahlalakhona ezinjengesifo sikashukela, kudlala indima enkulu empilweni yomuntu uqobo. Ukukhuluphala kuthinta kakhulu umsebenzi cishe wazo zonke izitho zangaphakathi kabi:
- Inhliziyo nohlelo lokujikeleza kwegazi.
- Isisu, amanyikwe, isibindi namathumbu.
- Uhlelo lwe-musculoskeletal.
Isisindo esengeziwe sivela uma inani lamakhalori elitholile lidlula inani elisetshenziswe ezinhlotsheni ezahlukahlukene zokuphila. Ngokudla okulinganiselayo kanye nendlela yokuphila esebenzayo, ibhalansi ayiphazamiseki.
Amakhalori ashiswa ngaphandle kokugodlwa, umuntu akatholifutha, futhi akanciphisi isisindo. Akudingi ukuthi acabange ukuthi futhi udle malini. Kepha uma kunesibaya esengeziwe esiswini, okokuqala kwemikhiqizo yokwenqaba engadala amakhilogremu ngokweqile - ufulawa, ushukela, okunamafutha futhi othosiwe.
Le ndlela ayilungile ngokuphelele ngokulahlekelwa isisindo. Ngokwemvelo, ukudla ukudla okunama-khalori amaningi kunconywa ukuthi kuncishiswe. Kepha lokhu kukodwa akwanele ekunciphiseni isisindo.
Ithiphu: onesifo sikashukela, ngisho nalabo abangafuni ukwehlisa isisindo, kufanele babale amakhalori futhi balandele ukudla. Kodwa-ke, amakhilogremu angeziwe awahambi. Umphumela omuhle ungatholakala uma ungavele nje ukhawule inani lokudla okungenamsoco, kepha engeza ekudleni lokho kudla okuzosheshisa i-metabolism futhi kugqugquzelwe ukwehlukana kwamafutha.
Amakhalori kufanele ashiswe - ukusebenza ngokomzimba kuyadingeka. Ngaphandle kwalokho, uhlelo lokugaya ukudla luza kuba nengcindezi engapheli.
Ekuqaleni, waphoqeleka ukuba abhekane nama-kilojoule okweqile ekudleni, futhi manje kuzodingeka awasebenzise. Konke lokhu kuholela ekugqokeni ngaphambi kwesikhathi komgudu wokugaya ukudla.
Ngakho-ke lokho ukwehliswa kwesisindo kuphephile, akukulimazi impilo yomzimba yesiguli, akubangeli ukudangala noma ukuqhekeka kokwethuka, ukuze amakhilogremu ehle ngomzamo omkhulu kangaka angabe esabuya, ukudla kokubili kanye nomsebenzi owanele womzimba kuyadingeka.
Ukudingayo ukuze unciphise isisindo futhi ushise amakhalori
Isimiso sokunciphisa isisindo ngokushintsha indlela yokudla silula: imithwalo lapho amakhalori edliwe ngokwemvelo ahlala efana. Kepha sebevele befika kancane. Ngakho-ke, umzimba awunakho ukukhetha kodwa ukusebenzisa izinsiza zawo.
Akukho ukudla okune-zero-khalori - udinga ukukukhumbula lokhu ngokushesha. kukhona lezo eziqukethe ezimbalwa kakhulu zazo. Kukubo ukuthi kufanele ukunake lapho kudingeka ukulungisa isisindo sikashukela.
Ngakho-ke, ukuze ulahlekelwe isisindo okuqinisekisiwe kubalulekile ukuthi unganciphisi izingxenye futhi wenqabe, kepha mane nje uthathe indawo yemikhiqizo naleyo ibizwa ngokuthi "abashisi bamafutha." Ngemuva kwalokho isisu siyozizwa sikhululekile, ukuthola ukudla okwanele nokusebenza ngesigqi esijwayelekile, futhi isisindo ngeke sande.
Ngakho-ke, yikuphi ukudla okuqukethe amakhalori amancane, ukushisa amanoni futhi kufanele kufakwe kumenyu yawo wonke umuntu onhloso yakhe ukunciphisa umzimba?
- Imifino. Lolu noma yiluphi uhlobo iklabishi, isanqante, i-beetroot, itheniphu, ithanga, isithombo, ukhukhamba, utamatisi, imifino ehlukahlukene.
- Izithelo. Ama-apula, ama-cherries, ama-plums, ama-petshisi, ama-apricots, amakhabe, amakhabe, izithelo ze-citrus, amajikijolo asendle.
Izitshalo ezimpande - izaqathe, beet, njll - aqukethe ama-carbohydrate. Kepha ngasikhathi sinye bacebile ku-fiber, futhi yile nto enomthelela ekusetshenzisweni okuhleliwe kwama-kilojoule namafutha avuthayo, ukuhlanza amathumbu nokukhulula ubuthi. Ukusuka kwimifino kungcono ukupheka amasaladi ahlukahlukene.
Ithiphu: udinga ukufaka isaladi ngamafutha zemifino, hhayi imayonesi, ngaphandle kwalokho umphumela uzokwehliswa ube ngu-zero. Ungasebenzisa iyogathi enamafutha amancane, ujusi kalamula, noma lwesinaphi.
Itiye eliluhlaza alisiyona kuphela i-antioxidant enamandla, kodwa futhi nesishisi esinamafutha. Ukuze udonse inkomishi eyodwa yalesi siphuzo, umzimba udinga ukusebenzisa ama-kilojoule angama-60. Ngamanye amazwi, ukuphuza itiye eliluhlaza kuthatha ngokuzenzakalelayo amakhalori angama-60 ngaphandle kwemizamo evela esigulini.
Amanzi aphilile kakhulu - awaziphuli ngokwawo amafutha. Kepha ubamba iqhaza ezinqubweni ze-metabolic, ubuthi obuvuzayo buvela emathunjini. Akukho kilojoule kuwo, uma ihlanzekile futhi ingekho izengezo. Ngaphezu kwalokho, amanzi agcwalisa isisu, anikeze umuzwa wokugcwala.
Ehlelweni lokwehlisa isisindo sikashukela, usawoti ulimaza nje ushukela ... Lokhu kukhuthaza ukugcinwa kwamanzi emzimbeni, futhi lokhu kuyadumba namaphawundi awengeziwe., Ukusebenza kahle kwenhliziyo, izinso, isibindi. Ngakho-ke, usawoti kufanele ushiywe, uma kuvela - ngokuphelele. Isifundi esijabulisayo kungaba ukudla okune-khalori ephansi kashukela, okukuvumela ukuthi wehlise isisindo ngendlela efanele.
Ngokulungisa, ngakho-ke, uhlu lwemikhiqizo edliwayo, ukunciphisa umzimba kuzoba ngempumelelo impela, futhi ngaphandle kwengcindezi. Iningi lezazi zezempilo zithi le ndlela yokudla isikhathi eside iyingozi emzimbeni - noma kunjalo, idinga amafutha kanye nama-carbohydrate ezinqubo ezijwayelekile ze-metabolic.
Ngokufanelekile, gcina ukudla okune-calorie ephansi okwehlisa isisindo izinyanga eziningana, bese ubuyela kokujwayelekile. Ngasikhathi sinye, ukudla okune-calorie aphansi kumele kuthathelwe indawo yilabo abashisa amanoni.
Izakhi Zemishini Yokusiza
I-metabolism esheshisiwe isiza ukushisa amanoni ukunciphisa umzimba. Ama-hormone athile akhiqizwa i-yegilo gland, i-pituitary gland kanye namanyikwe kuyena. Akumangazi ukuthi ngesifo sikashukela, lapho ukukhiqizwa kwama-hormone kuthambile, izinqubo ze-metabolic ziyehla.
Ngalesi sifo, kunanini ngaphambili, kubalulekile ukufaka emikhiqizweni yokudla equkethe lezo zinto ezizothuthukisa ukwakheka kwama-hormone asheshisa imetabolism. Lokhu:
- Amafutha e-polyunsaturated acid;
- I-Magnesium, i-taurine ne-iodine;
- I-Amino Acids neVitamin C.
Ikakhulu, i-leptin ye-hormone inesibopho sokuthi ngabe amanoni azoshiswa noma agcinwe. Ukuqalwa kwayo kusizwa ukusetshenziswa kwe-mackerel, tuna, cod, herring, i-salmon, i-seaweed ne-olive yamafutha. Ngokwengeziwe, ungathenga ekhemisi izidakamizwa eziqukethe uwoyela wezinhlanzi ne-iodine.
Ngaphandle kokubanjwa ufulawa namaswidi, ukuhamba ngokwanele futhi udle imikhiqizo efakwe ohlwini nsuku zonke, ezinyangeni ezimbili, noma ngaphandle kokubulawa yindlala, unganciphisa isisindo ngamakhilogremu ayi-2-3.
Ngale ndlela, funda ukuthi umfundi wethu uHelen Koroleva wehlise isisindo - nakhu ngesipiliyoni sakhe uqobo.
