Ukuba uthanda ukutya okucacisiweyo, ukutya emkhosini yenye yezo ntlobo zolawulo nika iziphumo ezikhawulezayo kumcimbi weentsuku ezimbalwa. Le yenye indlela yokulahleka kweekilos ezimbalwa kunye nevolumu ngezo ntsuku apho kuye kwakho olunye ugqithiso.
Ukutya emkhosini kulula ukwenza kwaye kungqongqo. Ukuziqhelanisa kwayo, kuyacetyiswa ukuba kulandelwe inyathelo ngalinye ngocoselelo nangokweenkcukacha kwaye kuyacetyiswa ukuba wenze ezemidlalo ngenxa yeekhalori zayo eziphantsi, kodwa kwezinye azikhuthazwa ngenxa yokutya kwayo okuncinci kweekhalori. Nangona kunjalo, makhe sijonge ngakumbi ukuba yintoni.
Yintoni ukutya komkhosi?
Kukutya okwenzelwe ukunciphisa umzimba ngexesha elifutshane, kuqikelelwa phi ukulahleka I-3 ukuya kwi-5 yeekhilo kwisithuba esingaphantsi kweveki. Injalo kwaye iye yaba yenye yezona zinto zifunwayo emva kokutya kwi-intanethi, kuba okoko nje iqinisekisa iziphumo zayo siyathanda ukuyilandela kwaye siqwalasele iziphumo zayo.
Icebo lakhe labizwa 'ukutya kwaselwandle' o 'ukutya kwe-ice cream' uye wabhaptizwa ngesicwangciso sokutya sekhalori esezantsi, ukunciphisa umzimba ngendlela ebonakalayo kwisithuba seentsuku ezintathu. Koku kutya kukutya ukutya okuhambelana nemichiza ukuze umxube wabo isiqinisekiso sokuba baya kuwenza umzimba wakho utshise ezo calories kwaye unciphise umzimba.
Kufuneka ingeniswe kangangeentsuku ezintathu Isicwangciso sekhalori phakathi kwe-1.000 kunye ne-1.400 calories ngosuku kwaye ke kwezi ntsuku zine zilandelayo zitye ngokwesiqhelo, kodwa zilandela ukutya okuncinci kwaye ngaphandle kokugqitha (ezingadluli kwi-1.500 calories).
Kuvela phi ukutya emkhosini?
Akunakwenzeka ukuba uchaze ngokuthe ngqo apho igama lakhe livela khona, kodwa kucingelwa ukuba Yenziwe ngumkhosi wase-US okanye uMkhosi wamanzi. Kukutya okwenzelwe ukuba amajoni akho ahlale emile ngendlela eyahlukileyo yokutya iayisi khrimu njengenxalenye yeenkonzo kwisidlo esinye.
Kodwa njani ukutya okunjalo okuphantsi kweekhalori gcina umkhosi womkhosi? Ewe, yile nto uninzi lweengcali zokutya zizibuza zona, ukuba akukho nxu lumano phakathi kokutya kunye nomkhosi, kuba akukho budlelwane bulumko phakathi kokunqongophala kweekhalori kunye nokusebenza komkhosi.
Ke ngoko, esona sizathu kukuba ukutya okunjalo ngokungqongqo kunxulunyaniswa nendlela yabo yokwenza ngendlela esebenze kakhulu kunye noqeqesho, apho injongo kukumelana nendlela yayo yokuphumeza iziphumo zayo.
Ngaba kukhuselekile ukwenza ukutya emkhosini?
Ewe kukhuselekile ukwenza oku kutya, kodwa ukumlandela rhoqo akukuhle kakhulu. Kuya kufuneka ukhumbule into ebalulekileyo, kuba ukunciphisa umzimba ngokukhawuleza kwaye ngokukhawuleza ngexesha elifutshane ayinampilo.
Indlela echanekileyo yokulandela irejimeni yeekhalori ezisezantsi ukunciphisa umzimba iya kuba kukuzama ulahlekelwe phakathi kwekilo kunye nekhilo kunye nesiqingatha ngeveki, kunye nokwenza ukutya phakathi kwe-1.400 ne-1.500 yeekhalori ngosuku. Ukongeza, ukuzilolonga okanye uhlobo oluthile lomsebenzi kufuneka longezwe ukuze umzimba ukhawulezise imetabolism yawo kwaye uyincede ukuba yehlise umzimba ngendlela engcono.
Kodwa indlela nohlobo lwayo ibonisa ukuba ayinampilo kwaye ngenxa yeso sizathu iyagxekwa. Kwakhona kugxila kokutya okuncinci kunokubakho kweekhalori ngaphandle kwesidingo sokutya ukutya okutyebileyo kwiivithamini, iiminerali okanye imicronutrients, eya kuyenza ibe kukutya okufanelekileyo.
Kukuthini ukutya komkhosi?
Ukutya kuqokelelwa ngumboniso owenziwe kumaphepha ahlukeneyo ewebhu. Kuyacetyiswa ukuba ukwenze njengoko kubonelelwe, kodwa unokufumana ukufaka okunye endaweni yokutya kwakho kwabanye ngokufana okukhulu.
Usuku lokuqala (i-1.400 calories)
Isidlo sakusasa: Isilayidi setotini sisasazeka ngeepunipuni ezimbini zebhotolo. Isiqingatha se grapefruit kunye nekomityi yeti okanye ikofu.
Ukutya: Isilayi se-toast kunye nesiqingatha sekomityi yetyhuna enkonkxiweyo. Ikomityi yeti okanye ikofu.
Ukutya isidlo sangokuhlwa: I-85 g yenyama ihamba kunye neembotyi eziluhlaza. Iapile enye encinci kunye nesiqingatha sebhanana. Ikomityi ye-ice cream yevanilla.
Usuku lwesibini (i-1.200 calories)
Isidlo sakusasa: isilayi se-toast kunye neqanda elibilisiweyo. Isiqingatha sebhanana kunye nekomityi yeti okanye ikofu.
Ukutya: iqanda elibilisiweyo kunye nokuhanjiswa okuncinci kwe-queso fresco kunye nabaqhekezi abahlanu. Ikomityi yeti okanye ikofu.
Ukutya isidlo sangokuhlwa: Izinja ezimbini ezishushu zikhatshwa kukuhonjiswa kweminqathe kunye ne-broccoli. Isiqingatha sebhanana kunye nesiqingatha seglasi ye-vanilla ice cream.
Usuku lwesithathu (i-1.100 calories)
Desayuno: 30 g yetshizi ye-cheddar enamaqhekeza amahlanu. Iapile encinci kunye nekomityi yeti okanye ikofu.
Ukutya: Isilayi se-toast kunye neqanda eliphekwe ukungcamla. Ikomityi yeti okanye ikofu.
cena: Ukuhanjiswa kwetyhuna enkonkxiweyo, isiqingatha sebhanana kunye neglasi ye-ice cream yevanilla.
Kuya kufuneka ukuba kuboniswe ukuba oku kutya kukhethekileyo kwaye oko isenokungasoloko ifumaneka kuye wonke umntu. Ingcali yezondlo okanye ugqirha wezidlo uya kuhlala ekwazi ukuvavanya uhlobo lwe ukutya okungaba ngcono, kuxhomekeke kwisini sakho, ubume bakho kunye nemetabolism.