Indlela yokuthintela isifo seswekile

Amazimba

Ngaba uyazi ukuba ungasithintela njani isifo seswekile? Ipesenteji ebonakalayo yabemi inesifo seswekile (uninzi lungaqondakaliyo), ngelixa kunjalo Abantu abaninzi basemngciphekweni omkhulu wohlobo lweswekile yesi-2, olona luqhelekileyo.

Imikhwa yakho inokukuzisa kufutshane okanye kude nesi sifo, ke lonke utshintsho oluqinisekileyo lubaliwe. Kodwa kufuneka wenze ntoni? Ungasinqanda njani isifo seswekile? Ezi zilandelayo zezona ndlela zisebenzayo xa kufikwa ekuthinteleni isifo seswekile.

Ukunciphisa umzimba

Linganisa isisu

Ukugcina ukutyeba kakhulu kunye nokutyeba kakhulu kunokunciphisa umngcipheko wesifo seswekile. Ukuba ucinga ukuba impilo yakho inokusebenzisa iiponti ezimbalwa, cinga ukuzama ezi ngcebiso zilandelayo.

Qeqesha rhoqo

Ibhayisikili ye-Elliptical

Kungcono kancinci kunento, kunjalo, kodwa ukuzilolonga ukuba nefuthe elibonakalayo kwimpilo kunye nokunciphisa umngcipheko wezifo ezininzi, kubandakanya nezo zisichaphazelayo kwesi sihlandlo, akwanelanga ukuya ejimini amaxesha ngamaxesha . Uya kuwunciphisa umngcipheko wesifo seswekile ukuba uzilolonga rhoqo, ubuncinci iiyure eziyi-2.5 ngeveki.

Kwenziwe ntoni ukunciphisa umzimba

Jonga eli nqaku: Indlela ukunciphisa umzimba. Apho uyakufumana isikhokelo esipheleleyo, esibandakanya ukwenziwa komzimba kunye nokutya. Kuya kukunceda ukunciphisa umzimba kwaye, okona kubaluleke kakhulu, kukungaphindi ubuye, kuba le yimikhwa enokugcinwa ixesha elide.

Sika iikhalori ekudleni kwakho

Ukuphulukana nobunzima kufuna ukutshisa iikhalori ezingaphezulu kokutya, kunye nokusika iikhalori sesinye sezicwangciso eziya kukunceda ukufezekisa oku. Lawula ubukhulu bezabelo kwaye uqiniseke ukuba utya imifuno eyaneleyo, iqela lokutya elanelisa ukutya kunye neekhalori ezimbalwa.

Indlela yokuthintela isifo seswekile ngokutya

Ipepile ebomvu nebomvu

Cinga ngokutya ifibre, intlanzi, kunye nee-carbohydrate ezisempilweni. Kuya kufuneka unciphise amafutha kunye ne-cholesterol.

Thatha ifayibha engaphezulu

Uninzi lwabantu alufumani fayibha yaneleyo, into ethi, ukuba ikwimeko yakho, kuya kufuneka utshintshe, kakhulu. Ifayibha ibalulekile kwimpilo entle. Ukuba uqinisekisa ukuba iikhalori ekutyeni kwakho zikhatshwa sisixa esihle sefayibha (Iigram ezili-14 zicetyiswa kuzo zonke iikhalori eziliwakaUya kuwunciphisa umngcipheko wokubandezeleka kwesi sifo.

Yitya ngakumbi ukutya okuziinkozo

Zinjani iinkozo ekudleni kwakho? Ukutshintsha iinguqulelo ezigcweleyo zesonka, isonka, ipasta, kunye nesidlo sakusasa kunokunceda ukuthintela isifo seswekile.

Ezinye iindlela zokutya kwakho

Iibhatyi zeetapile

Ukubeka ezi ngcebiso zingasentla linyathelo elikhulu ekuthinteleni isifo seswekile, kodwa ukuba uyafuna ungenza ngakumbi. Ezi zikhokelo zilandelayo ziyilelwe abantu abasele benesifo seswekile, kodwa zinokusetyenziswa ngabo basemngciphekweni omkhulu:

Ukubheja ii-carbohydrate ezisempilweni

Ukutya okunempilo kunye nokwahlukeneyo kufuneka kubandakanye yonke into kwisabelo sayo esifanelekileyo, nkqu ii-carbohydrate, ezihlala ziphoswa njengongendawo ngokungalunganga. Kwaye ayizizo zonke iicarbohydrate iikhalori ngaphandle kokunye, kodwa kananjalo kukho iziqhamo, imifuno, iinkozo ezigcweleyo, iimbotyi, kunye nobisi olunamafutha asezantsi. Ezi ziicarbohydrate ezisempilweni, ezibaluleke kakhulu ekunyangeni nasekuthinteleni isifo seswekile.

Nciphisa amafutha kunye nokuzalisa

Ukunciphisa ukutya kwakho amanqatha agcweleyo yincam ephindaphindwe kaninzi xa kufikwa ekufezekiseni ukutya okusempilweni. Injongo kufuneka ibe ukunciphisa ubukho babo de bamele ngaphezulu kwe-7% yokutya kwakho amanqatha mihla le. Xa kufikwa kumanqatha othutho, injongo kufuneka ibenamabhongo ngakumbi: zisuse ngokupheleleyo kukutya. Zombini zigcwele kwaye zidlulile, Ukubonisana neelebheli zemveliso kuya kukunceda ukunciphisa ubukho babo kunye nokuthintela izifo kunye neengxaki ezinxulumene nazo, Njengesifo seswekile nezinye ezininzi.

Nciphisa icholesterol

Ikholesterol yenye into ebalulekileyo ukuba usemngciphekweni omkhulu wesifo seswekile okanye ufuna nje ukuphucula umgangatho wokutya kwakho. Kodwa ungasithintela njani isifo seswekile ngecholesterol? Iingcali zithetha ngeemiligram ezingama-200 ngosuku njengomda xa kuziwa ekwenzeni ukutya okubonayo ukuba isifo seswekile kunye nezinye izifo.

Yitya iintlanzi

Iiproteni kwizidlo ezininzi zivela phantse kuphela kwinyama, kodwa umsebenzi kufuneka wahlulwe ngokwamaqela okutya aliqela. Ngenxa yomxholo wefayibha, iimbotyi zilukhetho olukhulu. Kwakhona Kuyacetyiswa ukuba utye iintlanzi ubuncinci kabini ngeveki. Njengoko usazi, kukho iindlela ezahlukeneyo zokupheka iintlanzi, ifryer yeyona ingacetyiswayo.

Iimpawu zeswekile

I-Stethoscope

Ngokukhawuleza ukuba ifunyenwe, kungcono, ke yenza idinga nogqirha wakho ukuba ukrokrela ukuba unesifo seswekile. Ezi mpawu zilandelayo zinokubangelwa sisifo seswekile:

  • Ukwanda kwendlala kunye nendlala
  • Ukukhathala
  • Ukwanda komchamo
  • Ukuthoba umzimba
  • Umbono ogqwethekileyo
  • Amanxeba angapholiyo

Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

Yiba ngowokuqala ukuphawula

Shiya uluvo lwakho

Idilesi yakho ye email aziyi kupapashwa.

*

*

  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.