Uma ufuna ukwazi ukuthi wehlise kanjani isisindo somzimba, uze endaweni efanele. Ukukhuluphala ngokweqile kungenye yezinkinga ezikhathaza kakhulu abantu futhi, ngenhlanhla, kunesixazululo. Ukukuthola akulula, kepha akunzima njengoba kungabonakala kwesinye isikhathi ... kufanele wazi ukuthi yiliphi isu okufanele ulilandele futhi, ngaphezu kwakho konke, unamandla amakhulu.
Thola ukuthi iziphi izinguquko okufanele uzenze empilweni yakho ukuze ususe lawo makilo angeziwe unomphela, inguquko engaba nemiphumela emihle ekuzethembeni (okuhlala kuheha ukufeza izinhloso zakho), yize izinzuzo ezibaluleke kakhulu zokuba kwisisindo sakho esifanele zibonakala ngaphakathi, okungukuthi, maqondana nempilo. Uzizwa unamandla futhi ulula futhi ingozi yokuba nezifo eziningi iyancipha, iningi lazo libucayi impela.
Ukushisa ama-calories: ukhiye
Imfihlo yokwehlisa isisindo ilula ngempela: shisa ama-calories amaningi kunalawo owadlayo. Uma ungahlangabezani nale mfuneko eyisisekelo, yonke imizamo yakho iyoba yize. Uma ushisa amakhalori amaningi ejimini, kodwa bese uphinde uthole amanye ekudleni kwakho okulandelayo, ngeke uthuthuke. Yingakho ukuzivocavoca umzimba kufanele kuhambisane nokudla okungaguquguquki.
Yize futhi bengasebenza ngokwehlukile kwezinye izimo, indlela engcono kakhulu (esheshayo, ephumelela kunazo zonke futhi enempilo) yokushisa amakhalori amaningi kunalawo owadlayo futhi, ngenxa yalokho, ukunciphisa isisindo uze ufinyelele isisindo sakho esifanele ukuhlanganisa ukudla nokuzivocavoca umzimba. Ake sibone ukuthi unganciphisa kanjani isisindo ngokudla nokuzivocavoca umzimba.
Sungula ukudla okunempilo nokuhlukahlukene
Uma sikhuluma ngokudla, empeleni sisho ukudla okunempilo. Futhi ngukuthi ukudla, ikakhulukazi lokho okuthembisa ukulahla inani eliphakeme lamakhilo ngesikhathi sokurekhoda, akunconywa. Izinhlelo zokudla zokwehlisa isisindo kufanele zinikeze izakhi zomzimba ezidingekayo futhi, ngaphezu kwalokho, kufanele zikwazi ukugcinwa ngokuhamba kwesikhathi. Lapho ukudla kungafinyeleli kulezi zidingo, kunengozi enkulu yokuhlushwa umthelela futhi, okubaluleke kakhulu, izinkinga zempilo zingavela ngenxa yokushoda kwezakhamzimba ezithile.
Ngenxa yalokho, ukunciphisa umzimba, gwema ukudla okunomkhawulo ngokweqile futhi esikhundleni salokho usungule ukudla okunama-kilojoule amancane, nakho okubaluleke kakhulu ukuba nempilo nokuhlukahluka. Ngokuhlonishwa emhlabeni wonke, i- Ukudla kwaseMedithera Kuyisisekelo esihle kakhulu sokudla kwakho, noma ngabe ufuna ukunciphisa isisindo noma uma nje udinga ukuzondla.
Manje njengoba ukwazile ukwenza ukuthi ukudla kwakho kuhlukahluka, kufanele uqiniseke ukuthi nakho kunempilo futhi kunama-calories amancane. Ukufeza lokhu, udinga ukugcina izingxenye zakho zilawulwa. Uma ungenaso isikhathi sokubala amakhalori, njengoba kwenza abantu abaningi, ungakhathazeki, njengoba ungagcina izingxenye zakho zilawulwa kalula ngokulandela indlela yepuleti: hlukanisa ipuleti lakho libe izingxenye ezine ezilinganayo bese ugcwalisa ezimbili zazo ngemifino, kanti kulezi ezimbili ezisele kufanele ubeke ama-carbohydrate namaprotheni. Ngale ndlela, amaphesenti angama-50 angalingana nemifino; nama-carbohydrate namaprotheni kuzohlala kumaphesenti angama-25 lilinye.
Ukudla kwe-caloric akuvunyelwe, kepha okungenani uze ufinyelele umgomo wakho wesisindo, kungakuhle ukuthi unciphise inombolo ngangokunokwenzeka. U-ayisikhilimu, i-pizza, i-hamburger ... Noma ngabe yikuphi ukudla kwakho kwekhalori okuthandayo, kuwukuhlakanipha ukukhetha okukodwa bese ukuvumela ukuthi kudlale indima yomvuzo wamasonto onke.. Kwenzeka okufanayo naseziphuzweni ezidakayo: ukunciphisa inani lazo kuzokusiza ukuthi ufinyelele isisindo sakho esifanele ngokushesha. Ngale ndlela, izinsuku eziningi zokudla kwesonto kufanele zihambisane nengilazi enhle yamanzi. Futhi uma uphuma uyophuza isiphuzo, zama ukungasenzi ngokweqile ngobhiya nezinye iziphuzo ezidakayo.
Vivinya umzimba njalo
Sabemos que Ukuzivocavoca umzimba akuyona into elula yokuzilibazisa, kodwa kuyindlela yokuphila futhi, ngaphezu kwakho konke, umkhuba ozokwandisa impilo yakho futhi kukusize wehlise isisindo uma usidinga. Kepha wehlisa kanjani isisindo ngokuzivocavoca umzimba? Okokuqala, njengoba sishilo ngaphambili, kubalulekile ukukuhlanganisa nokudla okunempilo nokuhlukahlukene.
Ukungena ohlotsheni lokuzivocavoca, noma yimuphi umdlalo okunyakazisa futhi okwenza ujuluke uzokusiza ushise ama-calories. Ngakho-ke ungazincedi ngenkambiso yesimanje uma ingahambisani nawe, noma ngabe uthembisa kangakanani. Uma uthanda ukuzama izinto ezintsha, unezinketho eziningi, kepha khumbula ukuthi izivivinyo zakudala zifinyelele kuleso simo ngoba ziyasebenza.. Sikhuluma ngezemidlalo njengokugijima, ukuhamba ngebhayisikili noma ukubhukuda.
Uma ucabanga ukuthi unamathele, cabanga ukufakwa kokuqina okuphezulu kube yiseshini yomzamo olinganiselayo. Lelisu lisiza ukuqongelelwa kwamafutha ukuthi kususwe ngokushesha. Futhi uma unesithukuthezi ngokuzijwayeza umdlalo ofanayo njalo, khumbula ukuthi kunezindlela eziningi ongakhetha kuzo: ukukhuphuka izitebhisi, ukugwedla kanye nemidlalo yeqembu uma unethuba, njengebhola lezinyawo noma i-basketball, okuyimibono emihle yokushisa amakhalori ngenkathi uzijabulisa. Futhi, khumbula ukuthi ukuhlanganisa imidlalo ehlukene kuzokusiza nokuthi usebenze ngokwengeziwe amaqembu emisipha futhi ukhiphe umzimba ngendlela efanayo.