Uma umuntu enengqondo ngokunciphisa umzimba, ngokushesha uqala ukucinga indlela efanele. Abaningi baphupha ukulahlekelwa isisindo ngaphandle komzamo, isibonelo, nje ngokudla iphilisi eyisimangaliso, kodwa eqinisweni, akulula kakhulu.
Ukulahlekelwa isisindo yinkqubo ende kakhulu, umphumela omuhle osuselwa kuwe kuphela. Abanye abantu baqala ukudlala ezemidlalo ukulahlekelwa isisindo, kodwa kunezimo lapho imisebenzi yemvelo ingavunyelwe, isibonelo, izinkinga zempilo. Yiqiniso, kukhona abamele abesilisa ababuthakathaka abangeke bafune ukuchitha isikhathi esimweni sokuzivocavoca. Kulesi simo, abaningi banesithakazelo sokuthi banganciphisa isisindo ngaphandle kokusebenza ngokomzimba? Wonke umuntu wacabanga ngokushesha mayelana nokudla, okusetshenziswa akudingi lutho ngaphandle komkhawulo wokudla. Izinketho eziningi azisebenzi, ezinye ziletha ukuphazamiseka okuningi, futhi isisindo sivame ukubuya.
Muva nje, indlela entsha yokulwa nokukhuluphala ngokweqile iye yasungulwa.
Ukudla ngaphandle kokuzivocavoca
Odokotela baye bahlakulela ukudla kubantu abangakwazi noma abangafuni ukudlala ezemidlalo. Okuqukethwe kwe- caloric kufanele kusakazwe kanje:
- ibhulakufesi 25%;
- kwasemini 35%;
- ukuphumula kwentambama ngo-15%;
- isidlo sinama-25%.
Ngaphezu kwalokho, udinga ukushiya ama-sweet and fat, ngokuphindaphindiwe udinga ukwandisa inani lemifino nezithelo.
Ngingakwazi yini ukunciphisa umzimba ngaphandle kokuzivocavoca?
Namuhla kunendlela eyodwa kuphela yokulahlekelwa isisindo ngaphandle kokusebenzisa amandla, kuqukethe lokhu okulandelayo - inani lamakholori asetshenziswe kufanele libe ngaphansi kokudliwa. Ngokushesha ukunciphisa inani lokudla alisebenzi, umzimba ungaqala "ukwesaba", futhi isisindo ngeke sisuke. Ngakho-ke, into yokuqala okufanele uyenze iwukuba ngcono i-metabolism, eyokwenza ngokushesha inqubo yokushisa ama-calories.
Izindlela zokwandisa umzimba:
- sebenzisa ukudla kwasekuseni;
- ulale okungenani amahora angu-7;
- vakashela ukugeza;
- Shintsha inani lamakholori asetshenzwa masonto onke;
- ungaphuzi utshwala;
- Ukusetshenziswa kokusetshenziswa kwamapulangwe amancane;
- Yidla ukudla okunempilo okunempilo;
- baphuze amanzi amaningi.