Ukudla kwe-Hypocaloric

Impela usuqale ukucabanga ukwenza umsebenzi we-bikini ehlobo futhi ufuna ukususa lawo kilos engeziwe. Lapho ufuna ukunciphisa umzimba ufuna ukukwenza ngokushesha okukhulu futhi kungaholela emaphutheni. Ukudla kwe-hypocaloric Yinye esetshenziselwa ukusebenzisa ama-calories ambalwa kunomzimba wakho okudingeka uhlale usebenza.

Kulokhu okuthunyelwe uzofunda ngokudla okuhle kakhulu kwe-hypocaloric ukuze ulahlekelwe yilawo maphawundi ngaphandle kokulimaza impilo yakho. Ngabe ufuna ukwazi ukuthi yikuphi ukudla okufanele ukudle?

Udinga ukusika ama-calories

Into yokuqala abantu abayenzayo ukunciphisa ukudla baze balambe. Joyina ijimu uzibulale ukuze uzivocavoca, bekholelwa ukuthi ngale ndlela bazokwehlisa isisindo. Kuyiqiniso ukuthi ukwenza lo mkhuba ulahlekelwa amakhilogremu, kodwa kube kubiza impilo yakho. Lapho ushintsha ngokungazelelwe indlela yakho yokuphila, umzimba wakho uyethuka ngama-calories ambalwa owafakile kanye nokuvivinya umzimba okwenziwa kuwo. Lokhu kubangela ukuthi kukhishwe ama-hormone agcina amafutha amaningi, ngakho ekugcineni, sithola okuphambene.

Ukwehlisa amafutha, kungcono ukuzivocavoca futhi kudla amakhalori angaphansi kwesilinganiso sakho se-basal metabolic. I-Basal metabolism inani lamandla okuthi, ngokuya ngeminyaka yakho, ubude kanye nendlela ophila ngayo, udinga ukuphila. Ukuzigcina uphefumula, ukugaya, ukugaya ukudla, futhi uchama kudinga amandla. Kumuntu ongaba ngamakhilogremu angama-80 wesisindo, iminyaka engama-25 nokuphila ngokuhlala phansi, i-basal metabolism icishe ibe yi-1800 kcal ngosuku.

Uma sifuna ukwehlisa isisindo sethu, kubalulekile ukugcina amakhalori esiwadlayo ngaphansi kwalowo we-basal metabolism. Cishe ama-500 kcal amancane angahle abe muhle ukulahlekelwa uhhafu wekilo ngesonto.

Kuyini ukudla okunama-calorie aphansi?

Njengoba igama layo liphakamisa, ukudla okunama-khalori aphansi yilokho okulungiselelwe ukudla amakhalori ambalwa kunalawo asetshenzisiwe. Usuku lonke senza imisebenzi edinga amandla. Lapho sisebenza ngokwengeziwe, isidingo esikhulu samakhalori esiwadingayo kanye namafutha amaningi esiwashisayo. Ngakho-ke, uma ukudla kwethu kusenza sisebenzise ama-calories ambalwa kunalawo esiwasebenzisayo, sizoba nokushoda kwamandla. Lokhu kuzokwenza imizimba yethu iqale ukuqeda ukugcinwa kwamafutha futhi yehlise isisindo.

Into yokuqala okufanele siyenze ukuhlela ukudla kwethu kwe-hypocaloric ukusetshenziswa kwethu kwansuku zonke kwekhalori. Kulula ukwazi ukuthi uma sifaka kwisisekelo semetabolism yethu ukusetshenziswa kwemali okwengeziwe kwama-calories esisebenzisa ekusebenzeni kwethu ngokomzimba. Ukuzivocavoca umzimba kungahlukaniswa kube yilokho esikusebenzisa ukuhambisa, ukukhuphuka izitebhisi njalonjalo nalokho esikusebenzisa ekwenzeni ezemidlalo.

Isici esibalulekile okufanele usicabangele inani lethu lemisipha. Uma kunamaphesenti amaningi emisipha esinayo emzimbeni, sishisa amandla amaningi. Okungukuthi, imisipha iyodwa, ukuze izinakekele, idinga ukungeniswa okukhulu kwekhalori.

Uma sesinokusetshenziswa kwethu kwekhalori, okuhle ukukugcina kungaphansi kombundu we-300-500 kcal.

Izibonelo zokudla okunekhalori eliphansi

Njengoba ukwazi ukubona kulokhu okushiwo ngenhla, akukho kudla okunama-kilojoule amancane okusebenzela wonke umuntu. Umuntu ngamunye wehlukile futhi unezidingo zamandla ezehlukene nendlela yokuphila ehlukile. Lokhu kubalulekile ukukhumbula ngaphambi kokungena futhi uqale ukusika amakhalori ekudleni kwakho. Kunconywa kakhulu ukuthi uye kudokotela wezokudla onolwazi ozokwazi ukukusiza kahle. Isazi sokudla ngasinye sihlukile, kepha imvamisa sizokunikeza ucwaningo lwamacala nokudla okwenzelwe wena.

Izithelo nemifino eningi kakhulu kuvame ukungezwa ekudleni lapho kutholakala okuqukethwe okuphansi kwekhalori. Lokhu kwenziwa ngoba izithelo nemifino kunothile ngezakhamzimba ezifana namavithamini. Ngaphezu kwalokho, le mikhiqizo ye-caloric ephansi. Yize kungukudla okukhulu impela, bayakwazi ukunciphisa ukutholwa kwekhalori. Lokhu kusisiza ukuthi sizigcwalise kusenesikhathi futhi sigweme ukudla okuthile okungenampilo. Futhi zinenani elikhulu le-fiber.

Ngakolunye uhlangothi, imikhiqizo ethosiwe noma amaswidi kufanele kugwenywe. Kukudla okunamafutha amaningi noshukela okunikeza inani elikhulu lama-calories angenalutho. Le mikhiqizo ayisenelisi kangako njengoba ingemikhulu kangako futhi isinikeza ama-calories amaningi kakhulu. Isibonelo, ama-jelly beans nanoma yikuphi ukwelashwa kugcwele amakhalori angenalutho.

Kwenzeka into efanayo nakithi ngotshwala. Akuwona nje umkhiqizo ongenampilo emzimbeni, kepha futhi unikeza amandla amaningi ngesimo samakhalori angenalutho. Lezi ziphuzo azisuthi nakancane, ngoba akudingeki zihlafunwe. Utshwala abuvunyelwe ekudleni kwe-hypocaloric.

Yini okufanele ibe ekudleni kwe-hypocaloric?

Ukhiye ekudleni kwe-hypocaloric ukunciphisa ama-calories esiwadlayo, kepha ngaphandle kokushoda ngezakhi zomzimba ezifanele. Ukuze senze lokhu, kufanele sibe nokwabiwa okuhle kwezakhamzimba. Phakathi kwabo kufanele sintule ama-carbohydrate, amaprotheni namafutha anempilo ngesilinganiso esifanelekile. Asikwazi ukukhohlwa futhi ukwethula ama-micronutrients, phakathi kwawo kukhona amavithamini namaminerali.

Kunconywa kakhulu ukwethula ukudla okuphekwe yithi uqobo futhi uvikele okusetshenzisiwe. Ukudla okulula kunenqwaba yamafutha agcwele kanye namafutha adluliswayo, angenampilo kithina.

Isibonelo sosuku ekudleni kwe-hypocaloric

Ngaphambi kokuthatha lokhu kudla futhi ukukufaka ekudleni kwakho, kufanele uqale ubale izidingo zakho zokudla okunempilo kanye nezindleko zekhalori. Lokhu kudla kungaba yisibonelo sokudla okune-carbohydrate ephansi

• Ukudla kwasekuseni: Ikhofi elinobisi olunamakhemikhali noma itiye eliluhlaza elinocezu lwamafutha omnqumo kakolweni nesinkwa sikatamatisi.
• Emini I-yogurt ene-skim enezilayi ezimbili ze-ham noma i-turkey.
• Usuku lokudla: Ukhilimu we-asparagus. 200 gr of bream sea noma inhlanzi emhlophe enamatamatisi amabili. Izithelo ze-dessert.
• Isinkwa: Ucezu lwesinkwa sokusanhlamvu ezinezingcezu eziningana ze-turkey noma ushizi olula.
• Dinner: Isobho lezinkukhu nemifino eliqoshiwe. Isaladi lesipinashi nge-ham noshizi omusha. Amanye amantongomane.

Njengoba ukwazi ukubona, ukudla esikufake ekudleni kunempilo ngokuphelele futhi kuqukethe izakhamzimba ezinkulu nezincane esizidingayo. Manje kukuwe ukubala ukuthi ukudla kwakho okuhle kuzoba yini okuzokusiza ufeze izinhloso zakho.