Ukuba ucinga ukugcina umgca kancinci, kufuneka uyiqonde loo nto utywala unepesenti enkulu yeekhalori. Kodwa ngokuqinisekileyo kunye nento onokuyicinga, Ngaba utywala bukwenza utyebe? Iithiyori ezininzi ziye zaphuhliswa kwaye ezinye ziyaphikisana noko kuchaphazelekayo. Ukuba sisekelwe kwinto echaphazelekayo, ukuba isiselo okanye ukutya kuneekhalori ezininzi, kunokutyeba.
Ukunciphisa umzimba kunye nokusela utywala kwabaninzi akufani, kodwa kwizidlo ezininzi ezingenakwenzeka zenziwe kwaye uze kuhlawulela umthamo wakho. Ukwenza oku, kufuneka uqaphele ubungakanani botywala obuselayo kunye uhlobo lwesiselo esikhethiweyo. Kwakhona nikela ingqalelo kwindlela ukusela okuyichaphazela ngayo indlela yokutya.
Utywala kunye neekhalori zabo
Kukho izizathu ezininzi zoku Musa ukubandakanya utywala kwi-slimming diet. Inkcazo ecacileyo kakhulu kukuba sijongene ne-7 kcal ngegram. Ukuba siyithelekisa nokuthatha iicarbohydrates kunye neeproteni, sijongene nayo Iikhalori ezi-4 ngegram nganye.
Ukusuka apha siqala enye yeenkcazo. Njengoko ipesenti yayo ephezulu yeekhalori, iyaphetshwa ukuba ityebile kwaye ininzi, ekubeni iphula i-oxidation yamafutha kunye neecarbohydrates. Yintoni eyenzekayo ilula, ukuba umzimba awukwazi ukutshisa amandla angaphezulu kwaye uphelise, kule meko uze ungayitshisi uze uyigcine.
Yintoni enye eyongezwayo kule ngcaciso? Gcina ukhumbule ukuba utywala bunokuhamba kunye neziselo ezinoshukela. Nangona utywala sele buneswekile, ukuba sihamba kunye nezinye iintlobo zeziselo zekhalori, Iya kuba yongezwa kwingeniso yakho. Ukuba ukongeza, sitya ukutya okuncinci, kuya kuba sizathu esinye esongeza kumda wekhalori.
Olunye uphononongo lweza ukubonisa ukuba abantu abatsha bangathatha ubunzima ngokutyeba kakhulu. Ukuba besebancinci basela ukuya kutsho kwezine iziselo ngosuku, banokuba sengozini enkulu kwixesha elizayo lokubandezeleka ngenxa yokutyeba.
Ngobusuku bokusela sinokufumana ukutya isiqingatha seekhalori esizidingayo ukujongana nosuku. Ewe, ngoko phantse iwaka leecalories zibonelelwa emzimbeni, ziya kwanela ukuze umzimba ungabatshisi uze uzisindise.
Iingxabano malunga nokuba utywala bukwenza utyebe
Ukuqala kwingqiqo echazwe, kuyimfuneko ukumisela oko utywala bukwenza utyebe. Kodwa okwangoku kukho impikiswano enkulu malunga nesi sigqibo, kuba iikhalori ezisetyenzisiweyo kwaye ngale ndlela akufuneki zongezelele. umzimba uqala ukutyeba. Kukho abakholelwa ukuba utywala buyakutyebisa kuxhomekeke kwindlela esetyenziswa ngayo, kwaye kufuneka kwakhona songeze umonakalo omkhulu owubangelayo emzimbeni.
Kukho izifundo apho i-calorie intake ilinganiswe ngayo ibala lomzimba lomntu. Kuye kwaphawulwa ukuba abona bantu babhityileyo basela obona tywala buninzi xa kuthelekiswa nabantu abatyebileyo nabasele utywala obuncinci kakhulu.
Ibhiya sesinye seziselo ezityebisa kakhulu. Inkcazo yakhe ikwindibaniselwano yecarbohydrates notywala. Ingcaciso kukuba ivela kwi-malt, i-carbohydrate ecocekileyo eyenza utyebe. Ke, ukuqokelelwa kwamafutha kwenziwa, ngakumbi kwindawo yesisu, nto leyo ethetha umngcipheko omkhulu wentliziyo.
Zingaphi iikhalori ezikwiziselo ezinxilisayo?
Xa usela iziselo ezinxilisayo, kungcono ukujongwa Zingaphi iikhalori eziya kutyiwa?
- Omnye ibhiya eqhelekileyo iqulethe Iikhalori ezingama-150 ngeglasi nganye.
- Omnye ibhiya elula iqulethe Iikhalori ezingama-100 ngeglasi nganye.
- Omnye iglasi yewayini ye 145 ml iqulathe Iikhalori ezingama-100.
- Omnye Indebe yotywala ukudibanisa, malunga ne-45 ml, iqulethe Iikhalori ezili-100 ngokukhonza kunye nesiselo esikhaphayo.
- Un ivermouth ye 65 ml iqulathe Iikhalori ezingama-140.
Kufuneka kuqatshelwe ukuba ukusela ezi ziselo kuthiwa iikhalori ezingenanto, ekubeni bengaboneleli naluphi na uhlobo lwezondlo kwaye ngoko ke azisetyenziswanga ngokulinganayo ngumzimba. Iglasi yewayini inokuba yinto efanelekileyo xa isetyenziswe yonke imihla, kodwa ngokugqithisileyo kunokuba yingozi, yonke into ibonisa ukuba inako yenza impembelelo enkulu kwimpilo.
Kufuneka kugqitywe ngolo hlobo utywala akulunganga ukwehlisa umzimba, kodwa ibisoloko isiselo esilungileyo esithetha njengomvuzo kwaye inceda ukubuyisela imeko yethu yengqondo. Umntu angasela utywala, kodwa ngaphandle kokuphuma elwandle.
Isixa esicetyiswayo ngu isiselo ngosuku abafazi kunye iziselo ezimbini ngosuku amadoda. Ukuba uza kusela utywala obuninzi ngexesha elifanelekileyo, kuya kufuneka uhlawule ngokuthatha kwakho kwaye ngenxa yoko kuyacetyiswa ukuba usele iiglasi ezintathu zamanzi kwinxalenye nganye yesiselo esinxilisayo.