Amathiphu amahle wokulahlekelwa amafutha

ukuqeqeshwa nokudla okunomsoco ukuze ulahlekelwe ngamafutha

Lapho kufika ihlobo, sonke sifuna ukulahlekelwa amakhilogremu esiwathole ebusika. Kodwa-ke, ngokujaha sikhohlwa ukubaluleka kokuthola imikhuba emihle enempilo ekudleni kwethu. Kubalulekile ukwazi ukuthi yiziphi izinkombandlela ezinkulu okufanele zilandelwe ukuze wehlise isisindo ngendlela enempilo futhi ungabi nomphumela obuyelayo. Kukhona eminye imikhiqizo esebenza ukusiza kufayela le- Ukuphela kwamafutha, kepha abanalo ikhono lokukusiza wehlise isisindo uma ungahlangabezani nezisekelo.

Ngakho-ke, sizokutshela ukuthi yiziphi izisekelo ezizokwazi ukulahla amafutha ngendlela enempilo nokuthi yini amaqhinga okuthola imikhuba emihle yokudla.

Izindlela zokwehlisa isisindo

amathiphu amahle kakhulu wokulahleka kwamafutha nemikhuba emihle

Lapho sinquma ukwehlisa isisindo akufanele sibheke kuphela inombolo esikalini. Kumele kuqondwe ukuthi umzimba kufanele uvuselelwe ngokudla okunempilo, uvikele izindlela zokuphila futhi wenze umsebenzi owanele womzimba. Ukuze ulahlekelwe amanoni ngendlela enempilo, kubalulekile ukuqeqesha amandla ukukhulisa isisindo sethu semisipha. Umzimba wethu uyasiqonda isikhuthazi futhi kwakha ukujwayela okuhlukahlukene ukuthuthukisa nokujwayela ukunqoba ukumelana. Ngakho-ke, kuyathakazelisa ukuze ulahlekelwe ngamafutha ukuqeqesha amandla. Ake sibone ukuthi yiziphi izinzuzo esinazo phakathi kwamandla phakathi nesigaba sokulahleka kwamafutha:

  • Kukhulisa ithoni yemisipha futhi kukwenza uthandeke ngokwengeziwe njengoba ulahlekelwa ngamafutha. Le nhloso ingathathwa njengobuhle, yize futhi kungumbuzo wezempilo.
  • Uthola umphumela ongcono lapho ulahlekelwa amafutha njengoba ungabonakali ubuthakathaka noma ungondli kahle.
  • Kukusiza ukuthi ulahlekelwe amanoni amaningi
  • Kwandisa ukusetshenziswa kwamandla ethu ekuphumuleni, ngakho-ke sizodinga ukudla okwengeziwe ukuze sizuze isisindo.
  • Yenza kusebenze imetabolism yethu esheshisa ukulahleka kwamafutha.
  • Phula impilo yokuhlala phansi futhi kukushukumisele ukuthi uqhubeke uthuthuka.
  • Ithuthukisa impilo yamathambo, amalunga nemisipha.
  • Isiza ukukhipha ama-endorphin futhi inciphise ukucindezeleka.

Ukubaluleka kokushoda kwekhalori ukulahlekelwa amafutha

amathiphu amahle kakhulu wokulahlekelwa kwamafutha

Khumbula ukuthi ukusebenza ngokwengeziwe ngokomzimba, ukuhambisa kakhulu osukwini lwethu nosuku namandla okuqeqesha kubalulekile ekulahlekelweni kwamafutha. Kodwa-ke, akukho kulokhu okuzoba nemiphumela ebonakalayo ezingeni lobuhle uma singenakho ukusilela kwekhalori ekudleni kwethu. Ukushoda kwekhalori kusekelwe ekudleni kwekhalori okungaphansi kunama-calories esiwasebenzisayo empilweni yethu yosuku nosuku. Imali yethu ephelele ekhalori iyisamba semetabolism yethu eyisisekelo, ukuzivocavoca umzimba okungahlobene nokuzivocavoca nokuqeqesha amandla.

Ake sithi ukuze sigcine isisindo sethu kufanele sidle cishe i-2000 kcal ngosuku. Ukusungula ukushoda kwekhalori ekudleni ukudla ama-calories ambalwa kunalawo ashiwo. Kodwa-ke, kufanele kucatshangelwe ukuthi ukusilela kwekhalori akunakuba nolaka kakhulu ngoba kungadala ukungazinzi emzimbeni wethu, indlala enkulu, ubuthakathaka, imizwa emibi, ingcindezi nokushoda kwezakhamzimba, phakathi kwabanye. Ukusilela kwe-300-500 kcal kuvame ukujwayelekile kuwo wonke umuntu. Akusho ukuthi kuphela ngokushoda kwekhalori esizolahlekelwa khona ngempumelelo ngamafutha. Kungashiwo ukuthi lokhu kushoda kwekhalori kuyinjini esebenza futhi evumela ukulahleka kwamafutha.

Lapho nje sesisungule ukusilela kwekhalori ekudleni futhi siqala ukuqinisa isitimela, sizovusa okwanele emzimbeni ukuze ikwazi ukuzivumelanisa nezimo zamanje. Ukuzivumelanisa okuyinhloko okwenzeka emzimbeni wethu kuyinzuzo emandleni, ukwanda kwesisindo semisipha nokulahleka kwamafutha. Amafutha aqala ukwehla njengoba eqhubeka njalo umzimba wethu untula amandla okukwazi ukuphatha zonke izindleko ezibandakanya lokho. Kungenxa yalesi sizathu ukuthi umzimba wethu udinga ukusebenzisa izinqolobane zethu zamafutha ukuze sikwazi ukubhekana nezindleko zamandla esinazo nsuku zonke.

Izinsiza zokulahleka kwamafutha

amathiphu slimming

Kumele siqonde ukuthi ukulahleka kwamafutha akuyona into esheshayo. Kodwa-ke, kwezinye izikhathi kungahle kube nentshisekelo ukwethula usizo olwengeziwe ukwenza ngcono ukulahleka kwamafutha nokusheshisa le nqubo. Iningi lemikhiqizo abayithengisayo ngokulahleka kwamafutha ayisizi ngalutho. Noma kunjalo, kukhona ukukhetha okuncane okungasiza ngempela. inqobo nje uma izisekelo zihlangatshezwa sisungule ukusilela kwekhalori, sandisa umsebenzi womzimba, nokuqeqeshwa kwamandla.

Omunye wemikhiqizo embalwa esiza kunqubo yokulahleka kwamafutha yi Saxenda. Kuyinto esebenzayo esebenzayo esiza ukukhuthaza ukukhishwa kwe-insulin kumanyikwe futhi idale umuzwa wokugcwala. Akusizi ngalokhu kuphela, kepha futhi kuzinzisa amazinga kashukela egazini. Okusho ukuthi, akuwona umkhiqizo osetshenziselwa ukwandisa ukulahleka kwamafutha, kepha kunalokho, ngokulawula kangcono isifiso sokudla, kungakusiza ngezinga elikhulu ukuhlangabezana nokusilela kwekhalori ekudleni futhi ube nemizwa engcono ngalesi sigaba.

Ngakho-ke, lo mkhiqizo unconywa kubo bonke labo bantu abangakwazi kahle ukulawula isifiso sabo sokudla futhi abangalingwa ukuba badle phakathi kokudla noma bangahambisani nohlelo lokudla. Ekugcineni lezi yizinto eziyinhloko abantu abaningi abahlulekayo esigabeni sabo sokulahleka kwamafutha. Kubalulekile ukulandela izisekelo ngesikhathi se- isikhathi esanele ukuze umzimba ukwazi ukukhiqiza ukujwayela futhi uqhubeke nale nqubo yokwehlisa isisindo.

Imvamisa lezi zinhlobo zemikhiqizo zisetshenziswa ngabantu abakhuluphele ngokweqile futhi kumele babe kulesi sigaba sokulahleka kwamafutha isikhathi eside. Kukulezi zimo lapho ukulawulwa kwesifiso kudingekile futhi kubalulekile ukufeza izinhloso.

Ukungaguquguquki mayelana nokuphelela

Ekupheleni kwazo zonke izeluleko ezihlakaniphe kakhulu ezinganikezwa ukuvumelana kunokuphelela. Lokhu kusho ukuthi ubheka uhlelo lokudla ongalulandela isikhathi eside ngokwanele ukuze umzimba wakho ulahlekelwe ngamafutha nokuthi akunzima kuwe ukulandela empilweni yakho yansuku zonke. Imvamisa uhlelo kufanele luguqulwe kuwe hhayi wena kulo. Jabulela inqubo, faka imikhuba enempilo futhi imiphumela izovela yodwa.


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.