Ungawanciphisa kanjani amafutha okhalweni?

ukunciphisa amafutha esiswini

Ihlobo liyeza futhi wonke umuntu ufuna ukukhombisa umzimba omuhle olwandle. Amafutha esisu anesithombe esibi kakhulu maqondana nobuhle, ikakhulukazi emadodeni. Izakhi zofuzo zamadoda amaningi ukuthola isisindo nokuqongelela amafutha endaweni yesisu. Kodwa-ke, kunezici eziningi zokuhlanganisa ukuzindla okuyisisekelo nokunempilo, ukuvivinya umzimba, nezinye izithako ezisiza ukunciphisa amafutha esiswini.

Kulesi sihloko sizokufundisa kanjani ukunciphisa amafutha okhalweni nokuthi yini okufanele uyicabangele ngakho.

Vimbela amafutha

okhalweni amafutha

Ngaphambi kokuzama ukunciphisa amafutha, kungcono ukuvimbela ukuqoqwa kwawo, ikakhulukazi endaweni yesisu. Ukuze senze lokhu, kufanele sicabangele ibhalansi yamandla ekudleni kwethu. Kumele sigcine ukudla kwekhalori okulinganiselayo nomzimba wethu. Okusho ukuthi, osukwini lwethu usuku nosuku sisebenzisa amandla asuselwe kwimetabolism yethu eyisisekelo engezwe kuyo ukuzivocavoca umzimba kwethu kokuzivocavoca nasemsebenzini wethu.

Empilweni yethu yansuku zonke kufanele sihambe siye emsebenzini, siyothenga, sihambe nezilwane ezifuywayo, siphume nabathandekayo bethu, njll. Yonke le misebenzi yomzimba ayibophezele ekuzivocavoca umzimba. Kodwa-ke, ibuye idle amakhalori okumele acatshangelwe kubhalansi yethu ephelele. Ngaphezu kwalokho, kufanele sengeze izindleko zamandla ezibandakanyeka ekuqeqesheni ejimini noma ngaphandle. Kukho konke lokhu Sengeza imetabolism yethu eyisisekelo futhi isinika ukusetshenziswa kwamandla esinawo. Uma sifuna ukuvimbela amafutha, kufanele siqondanise ukusetshenziswa kwama-calories nezindleko zethu ukugcina isisindo ngokuhamba kwesikhathi.

Ngale ndlela, siyakwazi ukuvimbela ukuzuza kwamafutha, futhi ukuze sizigcine sikugwema ukuqongelela kwamafutha endaweni yesisu. Enye yemikhuba emibi kakhulu esingaba nayo empilweni yethu ukuhlala phansi. Umehluko manje uzokhomba isikhathi sethu samahhala. Uma sichitha isikhathi sethu samahhala kusofa sibuka i-TV, kungenzeka ukuthi siqongelele amafutha esiswini ngenxa yokuntuleka kokuvivinya umzimba. Ngokuhamba nje futhi ujabulele ukugibela kwanele ukugcina ukutholakala kwamafutha kungabikho.

Ungawanciphisa kanjani amafutha okhalweni

amafutha esiswini

Uma sinqwabelene amanoni athile okhalweni, kufanele sishintshe lokhu esesikubalile ngenhla. Ibhalansi yethu yamandla manje kufanele ibe yimbi uma sifuna ukunciphisa amaphesenti ethu amafutha. Lokho wukuthi, kufanele sisebenzise ama-calories ambalwa kunalawo esiwachitha nsuku zonke. Le kuzoba yinjini ezokwazi ukushisa amafutha. Ngaphandle kwalokho, kuba mnandi ukuqeqesha izinsimbi ejimini ukusiza ukugcina ubukhulu bemisipha Ngesikhathi senqubo yokulahleka kwamafutha nokuhambisa okuningi kuzokhiqiza izindleko eziphezulu zekhalori.

Yize umzimba wethu ungeke uthathe isinqumo sokuthi ulahlekelwa kuphi amafutha, ngale mikhuba sizoqala ukulahlekelwa amanoni asendaweni okhalweni. Ukudla kudlala indima ebalulekile ekulahlekelweni kwamafutha. Akubalulekanga kuphela ukwethula ukudla okunempilo, kepha futhi ucabangele ukutholwa kwamaprotheni nama-calories aphelele.

Ukuzivocavoca kwenhliziyo kungaba yithuluzi elihle siza ukukhiqiza izindleko eziphezulu zekhalori Lokho kuzoholela ekukhuleni kokulahleka kwamafutha. Uma sikuhlanganisa nokuqeqeshwa kwesisindo, kungaba umlingani omkhulu. Kodwa-ke, ukuzivocavoca kwenhliziyo akufanele kube yisisekelo sokuqeqeshwa kwethu. Ngeke sikukhohlwe lokhu ngoba kubalulekile ukuqeqesha amandla uma sifuna ukulahlekelwa amafutha hhayi imisipha.

Izincomo zokwehlisa amafutha okhalweni

isisu esivuvukile

Njengoba ubungalindela, kunokudla okunconyiwe nemikhiqizo nokunye okunganconyelwe kakhulu ukulahlekelwa ngamafutha okhalweni. Ukudla okunempilo kufanele kube yisisekelo sokudla kwethu. Kumele sikhohlwe konke ukudla okusetshenzisiwe okugcwele amakhalori angenalutho ngaphandle kwezakhamzimba futhi okumbalwa okwenziwe ngaphambilini. Ukudla okufana amaswidi, ukudla okufriziwe njenge-lasagna, i-pizza, ukudla okusheshayo, njll. Singaletha okunye kwalokhu kudla ngesilinganiso esincane uma lokhu kuzosisiza ukuthi siqhubeke nohlelo lwethu lokudla. Kodwa-ke, akufanele kube yisisekelo sokudla.

Ngokuqondene nokwengezwa, miningi yale mikhiqizo eku-inthanethi engasisiza sinciphise amafutha okhalweni, inqobo nje uma sihambisana nezisekelo esizisungule ngaphambilini. Izisekelo ezisungulwe njengokuqeqeshwa kwamandla, ukuzivocavoca umzimba nokusetshenziswa kwekhalori ngaphansi kwezindleko. Ake sinikeze isibonelo ukuze sikuqonde kangcono: ake sicabange ukuthi ukuze sikwazi ukugcina isisindo somzimba wethu sidinga ukudla ama-kcal 2000 ngosuku. Nge gxilisa ama-kcal ayi-1700, wandise izinyathelo zethu zansuku zonke namandla esitimela ihora elilodwa ngosuku, kungaphezu kokwanele ukulahlekelwa ngamafutha ngokuhamba kwesikhathi.

Kufanele futhi uqonde ukuthi ukunciphisa amafutha okhalweni akuyona into esheshayo. Ikakhulukazi uma ufuzo lwakho luvame ukuqoqa amafutha endaweni yesisu, kuzothatha isikhathi eside ukushisa lawo mafutha. Ukwengezwa kungakusiza ukuthi ukhulise izindleko zekhalori lapho uphumule nokucindezela isifiso sokudla ukuze ukusilela kwekhalori kubekezeleleke kakhulu.

Izinzuzo zokuthenga online

Osukwini lwethu nosuku sinezinketho eziningi zokuthenga imikhiqizo engasisiza ukunciphisa amafutha okhalweni. Enye yezinzuzo zokuthenga online yilokho ungazi imibono yabanye abathengi mayelana nomkhiqizo okukhulunywa ngawo. Ngaphezu kwalokho, ukukhululeka kokuthenga okukodwa kukwenza ungabi "uchitha" isikhathi sakho ngokomzimba uya esitolo futhi usebenzise leso sikhathi ukuziqeqesha kanzima.

Lapho uthenga ku-inthanethi ungabuka umkhiqizo bese uqhathanisa amanani ukuthola inhlanganisela ephelele yezesekeli ezingakusiza ukunciphisa amafutha okhalweni. Ungakhohlwa ukuthi ngaphandle kokuhambisana nezisekelo, le mikhiqizo ayinakho ukusebenza okufanayo. Uma ungenakho ukudla okunomsoco, umkhiqizo uqobo ngeke kukusize ulahlekelwe ngamafutha. Lapho nje izisekelo sezisunguliwe, ama-plugins angayithuthukisa inqubo futhi asheshise.

Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi unganciphisa kanjani amafutha okhalweni futhi ube nomzimba owufunayo ehlobo.


Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.