Ukuba ufuna ukwazi ukunciphisa umzimba, ufike kwindawo efanelekileyo. Ukutyeba kakhulu yenye yeengxaki ezixhalabisa abantu kwaye, ngethamsanqa, inesisombululo. Ukuphumelela akukho lula, kodwa hayi njengokuba kunzima njengoko ngamanye amaxesha kunokuba kubonakala ... kufuneka uyazi ukuba yeyiphi na inkqubo ekufuneka uyilandele kwaye, ngaphezulu kwako konke, unamandla amaninzi.
Fumanisa ukuba loluphi utshintsho ekufuneka ulwenzile ebomini bakho ukuze ulahle ezo kilos zongezelelweyo kube kanye, inguquko enokuba neziphumo ezilungileyo kukuzithemba (okusoloko kunomdla ukufezekisa iinjongo zakho), nangona ezona zibonelelo zibaluleke kakhulu ekubeni kubunzima bakho obufanelekileyo zibonakala ngaphakathi, oko kukuthi, ngokunxulumene nempilo. Uziva womelele kwaye ulula kwaye umngcipheko wokuba nezifo ezininzi uyancitshiswa, uninzi lwazo lubi kakhulu.
Ukutsha kweekhalori: isitshixo
Imfihlelo yokunciphisa umzimba ilula ngokwenene: tshisa iikhalori ezininzi kunokuba uzitya. Ukuba awuhlangabezani nale mfuno isisiseko, yonke imizamo yakho iya kuba yinkcitho. Ukuba utshisa okuninzi kwiikhalori kwindawo yokuzivocavoca, kodwa uphinde uphinde ufumane ezinye kwisidlo sakho esilandelayo, ngekhe wenze nkqubela phambili. Kungenxa yoko le nto umthambo kufuneka ukhatshwe kukutya okungaguquguqukiyo.
Nangona banokusebenza ngokwahlukeneyo kwezinye iimeko, eyona ndlela (ekhawulezayo, esebenzayo kunye esempilweni) ukutshisa iikhalori ezingaphezulu kokutya kwaye, ngenxa yoko, ukunciphisa umzimba de ufikelele kubunzima bakho kukudibanisa ukutya kunye nokuzilolonga. Makhe sibone ukuba unganciphisa njani umzimba ngokutya nangokwenza umthambo.
Misela ukutya okusempilweni okwahlukeneyo
Xa sithetha ngokutya, sithetha ukutya okunempilo. Kwaye ngaba ukutya, ngakumbi abo bathembisa ukuphulukana nenani eliphezulu leekilo ngexesha lokurekhoda, abacebisi. Izicwangciso zokutya ukunciphisa umzimba kufuneka zinikeze izondlo eziyimfuneko kwaye, ukongeza, kufuneka zikwazi ukugcinwa ngokuhamba kwexesha. Xa ukutya kungazifezekisi ezi mfuno, kukho umngcipheko omkhulu wokubandezeleka kwaye, okona kubaluleke kakhulu, iingxaki zempilo zinokuvela ngenxa yokunqongophala kwezondlo ezithile.
Ngenxa yoko, ukunciphisa umzimba, thintela ukutya okunesithintelo kakhulu kwaye endaweni yoko usete ukutya okunekhalori ephantsi, ekwabaluleke kakhulu ukuba sempilweni kwaye kwahluka. Ngodumo kwihlabathi liphela, Ukutya kweMeditera Sisiseko esifanelekileyo sokutya kwakho, nokuba ufuna ukunciphisa umzimba okanye ukuba ufuna nje ukuzigcina.
Ngoku ukuba ukwazile ukwenza ukuba ukutya kwakho kwahluka, kuya kufuneka uqiniseke ukuba ikwanempilo kwaye iphantsi kweekhalori. Ukufezekisa oku kubalulekile ukuba ugcine izahlulo ziphantsi kolawulo. Ukuba awunalo ixesha lokubala iikhalori, njengoko abantu abaninzi besenza, ungakhathazeki, njengoko unokugcina ngokulula izabelo zakho phantsi kolawulo ngokulandela indlela yeplate: hlula ipleyiti yakho ibe ngamalungu amane alinganayo uze ugcwalise ezimbini zazo ngemifuno, ngelixa kula mabini aseleyo kufuneka ubeke iikhabhohayidrethi kunye neeproteni. Ngale ndlela, iipesenti ezingama-50 zingangqinelana nemifuno; kunye nee-carbohydrate kunye neeprotein zihlala kwiipesenti ezingama-25 inye.
Ukutya kweCaloriki akuvumelekanga, kodwa ubuncinci ude ufikelele kwiinjongo zakho zobunzima, kuyacetyiswa ukuba unciphise inani kangangoko kunokwenzeka. Ice cream, ipitsa, ibhamburger ... Nokuba kukuthini ukutya okuthandayo kwe-caloric, kububulumko ukukhetha enye kwaye uyiyeke idlale indima yomvuzo wakho weveki.. Kwenzeka into efanayo nakwiziselo ezinxilisayo: ukunciphisa inani labo kuya kukunceda ufike kubunzima bakho obufanelekileyo kwakamsinya. Ngale ndlela, uninzi lweentsuku zokutya evekini kufuneka zikhatshwe liglasi elungileyo yamanzi. Kwaye ukuba uyokuselwa, zama ukungadluli kuyo ngebhiya kunye nezinye iziselo ezinxilisayo.
Yenza umthambo rhoqo
Sabemos ukuba Ukuzilolonga ayisiyonto elula uyithandayo, kodwa yindlela yokuphila kwaye, ngaphezulu kwako konke, umkhwa oya kubandisa ubomi bakho kwaye ukunceda ukuba unciphise umzimba ukuba uyawufuna. Kodwa uyehla njani umzimba ngokuzilolonga? Ukuqala, njengoko besesitshilo ngaphambili, kubalulekile ukuyidibanisa nokutya okusempilweni okwahlukileyo.
Ukungena kuhlobo lokuzivocavoca, nawuphina umdlalo okwenzayo ukuba uhambe kwaye ukubile uya kukunceda utshise iikhalori. Ke sukuzixakekisa ngeziqhelo zale mihla ukuba azikulungeli, nokuba uthembisa kangakanani. Ukuba uthanda ukuzama izinto ezintsha, unokhetho oluninzi, kodwa khumbula ukuba umthambo weklasikhi ufikelele kuloo meko kuba ayasebenza.. Sithetha ngemidlalo efana nokubaleka, ukuhamba ngebhayisikile okanye ukuqubha.
Ukuba ucinga ukuba unamathele, jonga ukuntywila kubunzulu obuphezulu ukuya kwiseshoni yomzamo ophakathi. Esi sicwangciso sinceda ukufumba kwamafutha ukuba kupheliswe ngokukhawuleza. Kwaye ukuba uyadikwa kukusoloko uqhuba imidlalo efanayo, khumbula ukuba zininzi iindlela onokukhetha kuzo: ukunyuka izinyuko, ukubheqa kunye nemidlalo yeqela ukuba unethuba, njengebhola ekhatywayo okanye ibhola yomnyazi, ezizezona zilungileyo izimvo zokutshisa iikhalori ngelixa wonwabile. Kwakhona, khumbula ukuba ukudibanisa imidlalo eyahlukeneyo kuya kukunceda ukuba usebenze ngakumbi amaqela emisipha kunye nokuthambisa umzimba ngendlela efanayo.