Iidinala ezinempilo zokunciphisa umzimba

izidlo ezisempilweni zokwehla kobunzima

Xa ufuna ukunciphisa umzimba, kuye kubaluleke ngakumbi ukuqala ukulawula iikhalori ozityayo. Isidlo sangokuhlwa sesinye sezinto zokutya ezixhalabisa abantu kuba basacinga ukuba ngelixa ulele uzuza amafutha emzimbeni. zikhona izidlo ezisempilweni zokwehla kobunzima ezinokukunceda ukulawula ngcono ukutya ikhalori kunye nokuphucula umgangatho wokulala.

Kule nqaku siza kukubonisa ezinye zezona zidlo zisempilweni zokunciphisa umzimba.

Iikhalori zizonke ezifakiweyo

izidlo ezisempilweni zokunciphisa umzimba ngokuzinzileyo

Ngaphambi kokuba uqale ukhangele iindlela zokupheka ezinempilo ukuze unciphise umzimba, kufuneka uyazi kakuhle ukuba usebenza njani umzimba wakho. Ukuphulukana namanqatha omzimba, ayinamsebenzi ukuba loluphi uhlobo lokutya oza kulwenza. Oko kukuthi, inani leekhalori ozibekayo kwisidlo okanye Uyisasaza njani le khalori ayibalulekanga. Oko kukuthi, ngokutya kancinci awuyi kuphulukana nobunzima obungaphezulu okanye ngokuchaseneyo. Kusacingelwa ukuba ukutya ii-carbohydrate okanye isixa esikhulu kuya kusibangela ukuba siqokelele amanqatha omzimba ebusuku. Oku kunjalo.

Umzimba wethu unokulinganisela kwamandla okumisela ubungakanani beekhalori zomzimba wethu ezifuna ukugcina ubunzima bomzimba. Ukuba sifuna ukunciphisa umzimba, kufuneka sitye iikhalori ezimbalwa kunemizimba yethu efuna ukugcina ubunzima. Oku kuya kusibangela ukuba sibe kukusilela kwekhalori. Ukuseka intsilelo yekhalori ekudleni akuthethi ukulamba okanye ukuyeka ukutya ukutya esikuthandayo. Akukho kutya kungavunyelwanga ukutya okuyingozi kwimpilo yethu, kuba akukho kutya kukodwa kuyingozi. Njengamaxesha onke, ngumthamo owenza ityhefu.

Into ebalulekileyo kukubala kwikhalori iyonke kwaye akubalulekanga kangako ukuba siyisasaza njani emini. Kukho abantu abathanda ukutya ukutya okuninzi ukuze balale ngcono okanye bazive banelisekile ekupheleni kosuku. Kungenzeka ukuba ngenxa yomsebenzi wakho okanye isantya sobomi awunalo ixesha lokutya isidlo sasemini okanye isidlo sakusasa esimnandi. Ke ngoko, akukho nto yenzekayo ukutya ubungakanani obungaphezulu. Nangona kunjalo, gcinani engqondweni ukuba Xa kusekwa ukusilela kwekhalori kuya kubakho ukutya okucetyiswa ngakumbiHayi kuba besempilweni, kodwa ngenxa yokuba banobunzima bekhalori esezantsi kunye noxinano oluphezulu lwezakhamzimba.

Babekwintsilelo yekhalori kunye nokutya iikhalori ezimbalwa, kunzima ukufikelela kuzo zonke izondlo emzimbeni ukuze zisebenze kakuhle. Ke ngoko, siza kukuxelela ezinye izidlo ezisempilweni zokunciphisa umzimba zizele zizondlo kwaye kulula ukuzenza.

Iidinala ezinempilo zokunciphisa umzimba

ukusilela kwekhalori

Izidlo zokutya ezisempilweni zokunciphisa umzimba kufuneka zithembeke kukutya kweMeditera. Ungakwenza oku ngokudibanisa ukutya okunotye okunee-carbohydrate ezinje ngeesiriyeli, irayisi, i-oats kunye nezinye izinto zobisi kunye ne-pasta kunye nesonka. Sinokusebenzisa ezinye izigaxa ezifana neetapile okanye iimbotyi, uzidibanisa nemifuno. Iiproteni kufuneka zisoloko zinikezelwa, nokuba zezilwanyana okanye zezityalo. Phakathi kwemithombo yemvelaphi yezilwanyana sifumana amaqanda, intlanzi, inyama, njl. Kwaye iiproteni zemvelaphi yemifuno: iimbotyi, tofu, seitan, tempeh, phakathi kwabanye. I-dessert ingaba sisiqhamo okanye i-yogurt e-skimmed. Unokwenza udibaniso kunye ne-casein okanye iprotheni powder.

Makhe sibone ukuba loluphi uhlobo olufanelekileyo lokutya okutyayo ukuze unciphise umzimba:

Ukuba sahlula icala lilonke lesidlo sangokuhlwa, kufuneka kuthathelwe ingqalelo ukuba isiqingatha seplate kufuneka sibe yimifuno. Enye ikota yahlulwe ngeeproteni ze-carbohydrate. Kubalulekile ukusebenzisa ubuchule bokupheka obufuna ioyile encinci efana ne-grill, ipapillote, i-oveni, egalelwe i-wok okanye i-steamed. Uninzi lwazo zilula kodwa zilula kakhulu iindlela zokupheka. Zilungele izidlo ezisempilweni ukunciphisa umzimba.

Ubomi besidlo sangokuhlwa kufuneka bube yintuthuzelo ephambili yamanzi. Gwema iziselo ezinxilisayo, iisoda kunye neencindi zeswekile. Zonke ziphezulu kwiikhalori kwaye azonelisi. Eyona nto iphambili xa isiza ekumiseleni ukuba loluphi uhlobo lokutya kunye nokwetyisa ngexesha lokusilela kwekhalori esinazo ezinokubanakho ukwanela. Ukuze singalambi, kufuneka sizive sanelisiwe ixesha elininzi. Kulapho Kufuneka siludibanise kakuhle uhlobo lokutya esiza kuba nefuthe kulo. Kukulungele ukusebenzisa ukutya okunezondlo eziphezulu kodwa iikhalori ziphantsi.

Iimbono ezinesidlo sangokuhlwa zokunciphisa umzimba

Iiresiphi ezilula zokunciphisa umzimba

Siza kubona ezinye izidlo ezinokusinceda ukuba sinciphise umzimba:

UCena 1

  • Utamatisi isaladi yearugula. Kuyathakazelisa ukuba ioyile yomnquma ayongezwa ngokugqithileyo. Masingakulibali ukuba nangona isempilweni, ikhalori kakhulu.
  • Inkuku eyosiweyo. Ukuyinika incasa ngakumbi sinokusebenzisa naluphi na uhlobo lwesinongo esifana ne-turmeric, oregano, Provencal herbs, njl.
  • Iilayi ezi-2 zesonka sengqolowa esipheleleyoSinokufaka endaweni yerayisi emdaka.
  • Kwidizethi singatya iyogurt ecekeceke okanye iqhekeza leziqhamo.

UCena 2

  • Isuphu kaJulienne njengee noodles. Sifanele siyiphephe isuphu yeemvulophu nangoko. Bavame ukuba nesondlo esisezantsi kunye nolondolozo oluninzi kunye nemibala.
  • IMackerel kunye nemifuno al papillote. Ihashe ngumthombo otyebileyo weeproteni kunye namafutha asempilweni enza ukuba umzimba wethu usebenze kakuhle kakhulu. Ngepapillote sinokongeza itswele, iasparagus kunye nomnqatha ukuyinika incasa engakumbi.
  • Kwidizethi singadibanisa protein umgubo onamafutha okanye ubisi olupheleleyo ukusenzela iprotein elungileyo. Sinokufaka isiqhamo sesiqhamo.

UCena 3

  • I-zucchini eluhlaza kunye ne-puree yeetapile. Ukuba sifuna ukwenza ikhalori esezantsi, kufanelekile ukutshintsha iitapile zekherothi. Unokongeza ukukhanya kweshizi lendlu yefama ukuze uyinike imvakalelo enkulu kunye nokuthamba okumnandi.
  • Inkukhu eyosiweyo kunye namaqebengwana ahlukeneyo. IiCarbohydrate zinokuba ziirisk eziziinkozo ezizele ngakumbi kuba kufuneka uzihlafune ixesha elide.
  • Kwidizethi singadibanisa icasein kunye nobisi kwaye ungeze ezinye iinkozo okanye icookie engaqhelekanga ukususa izinyo eliswiti. Icasein lukhetho olusempilweni lokunyusa iprotein yethu yokutya ebusuku kuba bayacotha ukubamba iiprotein.

Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga nezinye izidlo ezisempilweni zokunciphisa umzimba kunye nento ekufuneka uyiqwalasele.


Yiba ngowokuqala ukuphawula

Shiya uluvo lwakho

Idilesi yakho ye email aziyi kupapashwa. ezidingekayo ziphawulwe *

*

*

  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.