Ngokuqinisekileyo sele uqalile ukuqaphela ukwenza umsebenzi we-bikini ehlotyeni kwaye ufuna ukulahla ezo kilos zongezelelweyo. Xa ufuna ukunciphisa umzimba ufuna ukukwenza ngokukhawuleza kwaye kungakhokelela kwiimpazamo. Ukutya okuqinisekileyo Yenye esetyenziselwa ukusebenzisa iikhalori ezimbalwa kunokuba umzimba wakho ufuna ukuhlala usebenza.
Kule posi ungafunda malunga nokutya okunehypocaloric yokutya ukuze uphulukane neepawundi ezongezelelweyo ngaphandle kokonakalisa impilo yakho. Ngaba uyafuna ukwazi ukuba zeziphi ukutya ekufuneka uzityile?
Kufuneka usike iikhalori
Into yokuqala abantu abayenzayo ukunciphisa ukutya baze balambe. Joyina umthambo kwaye uzibulale ukuze usebenzise imithambo, Ukukholelwa ukuba ngale ndlela baya kuncipha. Kuyinyani ukuba ukwenza le ndlela ulahlekelwa ziikhilogram, kodwa ngexabiso lempilo yakho. Xa utshintsha ngesiquphe indlela yakho yobomi, umzimba wakho uyothuka ziikhalori ezimbalwa ozifakileyo kunye noqheliso olwenziwe phantsi kwalo. Oku kubangela ukuba kukhululwe iihomoni ezigcina amanqatha amaninzi, ke ekugqibeleni, sifumana okwahlukileyo.
Ukuphulukana namanqatha, kungcono ukuba uzilolonge kwaye Ukutya iikhalori ezingaphantsi kweqondo lakho lokunciphisa umzimba. Isiseko semetabolism sisixa samandla, esixhomekeke kubudala bakho, ukuphakama kunye nendlela ophila ngayo, kufuneka uphile. Ukugcina ukuphefumla, ukwetyisa ukutya, ukutya ukutya ukutya kunye nokuchama kufuna amandla. Kumntu omalunga neekhilogram ezingama-80 zobunzima, iminyaka engama-25 kunye nendlela yokuphila ehleliyo, imetabolism ye-basal ijikeleze i-1800 kcal ngosuku.
Ukuba sifuna ukunciphisa ubunzima bethu, kubalulekile ukuba sigcine iikhalori esizityayo ngaphantsi kwesasabolism esisiseko. Malunga ne-500 kcal encinci iya kufaneleka ukuphulukana nesiqingatha sekhilogram ngeveki.
Zithini ukutya okuneekhalori ezisezantsi?
Njengoko igama layo libonisa, izidlo ezinekhalori ezisezantsi zezilungiselelwe Ukutya iikhalori ezimbalwa kunenkcitho. Imini yonke senza imisebenzi efuna amandla. Xa sisebenza ngakumbi, imfuno enkulu yeekhalori esizifunayo kunye namafutha atshisayo. Ke ngoko, ukuba ukutya kwethu kusenza ukuba sisebenzise iikhalori ezimbalwa kunenkcitho, siya kuba siswele amandla. Oku kuyakwenza ukuba umzimba wethu uqalise ukusebenzisa oovimba kunye nokunciphisa ubunzima.
Into yokuqala ekufuneka siyenzile ukucwangcisa ukutya kwethu kwehypocaloric yinkcitho yethu yemihla ngemihla yeekhalori. Kulula ukwazi ukuba sidibanisa kwimetabolism yethu esisiseko inkcitho eyongezelelweyo yeekhalori esizisebenzisayo kwimizimba yethu. Ukuzivocavoca umzimba kunokwahlulwa kube yinto esiyichithayo xa sihamba, sinyuka izinyuko njalo-njalo kwaye sichitha imidlalo.
Into ebalulekileyo ekufuneka ithathelwe ingqalelo yile ubunzima bethu bemisipha. Ipesenteji engakumbi yemisipha esinayo emzimbeni, kokukhona sitshisa amandla. Oko kukuthi, izihlunu ngokwazo, ukuzigcina, zifuna ukutya okune-caloric enkulu.
Nje ukuba ukusebenzisa kwethu ikhalori, eyona ilungileyo kukuyigcina ingaphantsi komqobo we-300-500 kcal.
Imizekelo yezidlo ezisezantsi zeekhalori
Njengoko ubona koku sele kutshiwo apha ngasentla, akukho kutya okuneekhalori ezisezantsi okusebenzela wonke umntu. Umntu ngamnye wahlukile kwaye uneemfuno zamandla ezahlukeneyo kunye nendlela eyahlukileyo yokuphila. Oku kubalulekile ukugcina engqondweni ngaphambi kokuba uphume kwaye uqale ukusika iikhalori ekudleni kwakho. Kukwacetyiswa kakhulu ukuba uye kwingcali yesondlo eya kuba nakho ukukunceda ngokuchanekileyo. Isondlo ngasinye sahlukile, kodwa uhlala ekubonelela ngesifundo kunye nokutya okwenzelwe wena.
Iziqhamo ezininzi kunye nemifuno zihlala zongezwa kukutya xa umxholo wekhalori ephantsi unqweneleka. Oku kwenziwa kuba iziqhamo kunye nemifuno zityebile kwizakhamzimba ezifana neevithamini. Ukongeza, ezi mveliso zinobuninzi bekhalori ephantsi. Ngaphandle kokutya okukhulu kakhulu, banako ukunciphisa ukunciphisa ikhalori. Oku kusinceda ukuba sizalise ngaphambili kwaye siphephe ukutya into engenampilo. Kananjalo banexabiso elikhulu lefiber.
Ngakolunye uhlangothi, Iimveliso eziqhotsiweyo okanye iilekese kufuneka zithintelwe. Kukutya okunamafutha kunye neswekile okunika inani elikhulu leekhalori ezingenanto. Ezi mveliso azonelisi ngathi azinkulu kangako kwaye zisinika iikhalori ezininzi. Umzekelo, iimbotyi zejeli kunye naluphi na unyango lugcwele iikhalori ezingenanto.
Kwenzeka into efanayo nakuthi ngotywala. Ayisiyomveliso engenampilo emzimbeni kuphela, kodwa ikwabonelela ngamandla amaninzi ngendlela yeekhalori ezingenanto. Ezi ziselo azihluthi kwaphela, kuba akufuneki zihlafunwe. Utywala abuvumelekanga kwindlela yokutya eyi-hypocaloric.
Yintoni ekufanele ukuba ibe kukutya okuqinisekileyo?
Ukusetyenziswa kokutya okungafunekiyo akuvumelekanga
Isitshixo kukutya okune-hypocaloric kukunciphisa iikhalori esizisebenzisayo, kodwa ngaphandle kokungafumani zondlo ezifanelekileyo. Ukwenza oku, kufuneka sibe nokuhanjiswa okufanelekileyo kwezondlo. Phakathi kwazo kufuneka sinqongophele ii-carbohydrate, iiproteni kunye namafutha asempilweni ngomlinganiselo ofanelekileyo. Asinakulibala ukwazisa ngemicronutrients, phakathi kwazo iivithamini kunye neeminerali.
Kuyacetyiswa kakhulu ukuba wazise ukutya okuphekwe sithi kwaye uphephe okuqhubekileyo. Ukutya okulungeleyo kuphezulu kumanqatha azalisiweyo kunye namanqatha agqithisiweyo, angenampilo kuthi.
Umzekelo wosuku ekutyeni kwehypocaloric
Ngaphambi kokuba uthathe oku kutya kwaye ukubandakanye kwisidlo sakho, kufuneka uqale ubale iimfuno zakho zesondlo kunye nenkcitho yekhalori. Oku kutya kunokuba ngumzekelo wokutya okune-carbohydrate ephantsi
- Isidlo sakusasa: Ikofu enobisi olunesihlwitha okanye iti eluhlaza enesilayi seoyile yengqolowa kunye nesonka setumato.
- Emini: I-yogurt enesikim kunye namacwecwe amabini ka-ham okanye i-turkey.
- Isidlo sasemini: I-Asparagus cream. I-200 gr yolwandle okanye intlanzi emhlophe eneetamati ezimbini. Iziqhamo ze dessert.
- I-snack: Isilayi sesonka sesonka kunye nezilayi ezininzi zeturkey okanye itshizi elula.
- Ukutya isidlo sangokuhlwa: Inkukhu etyongwe kunye nesuphu yemifuno. Isaladi yespinatshi kunye neham kunye noshizi omtsha. Ezinye iinuts.
Njengoko ubona, ukutya esikufakileyo ekudleni kuphilile kwaye kuqulethe izakha mzimba nezincinci esizifunayo. Ngoku kukuwe ukubala ukuba kuya kuba yintoni na ukutya okufanelekileyo okuya kukunceda ufezekise iinjongo zakho.