Enye yezinkinga ezinkulu ekuphileni komuntu wonke isisindo somzimba. Futhi lokho abantu abangayi khona, ukuze balahlekelwe amakhilogremu ambalwa wesisindo esiningi, okuvimbela ukuphila.
Lapha, nokudla okungenamkhawulo, ukushaywa indlala, ukuvivinya umzimba ekuzivocavoca izinsuku ezingu-7 ngesonto - noma yimaphi imali elwa namakhilogriki anzondwayo. Kodwa emva kwesikhathi kufika ukuqaphela ukuthi yonke imizamo ayilutho. Kumele sikhumbule njalo ukuthi umuntu ngamunye uyedwa futhi udinga izimo ezikhethekile zokulahlekelwa isisindo. Ngakho-ke, senza ucwaningo oluncane futhi saphetha ngokuthi ukuzivocavoca nokudla okunempilo okungenakwanela kungase kungeneli ukulahlekelwa isisindo. Futhi yingakho:
1. Ukudla okunempilo akuyona ukuzila ukudla ngezikhathi zokudla okudla okuphansi kwekhalori.
Umthetho wokuqala wokulahlekelwa kwesisindo ukukhethwa kokudla, okusho ukusetshenziswa kokudla ngobuncane. Lokhu akusho ukuthi kufanele weqe ukudla noma uzibeke umkhawulo. Le ndlela izoholela eqinisweni lokuthi esikhathini esizayo uzophuka. Ngaphezu kwalokho, ukunciphisa okwedlulele kwamakholori kuholela ekutheni umzimba wakho uphendukela kulokhu "ngokufutheka", kuvimbela ukulahlekelwa kwesisindo. Kuhlanganisa uhlobo lwenqubo yokuvikela.
Yini okufanele uyenze ezimweni ezinjalo? Zama ukuthola izidingo zakho zansuku zonke zamakhalori bese ulondoloza le nzuzo usebenzisa ababala be-inthanethi. Ekuqaleni, ngeke uqaphele umphumela, kodwa ngokuhamba kwesikhathi uyokwazi ukuqonda ukuthi mangaki amakhilogremu isisindo sakho sibangela ukwehla, ngaphandle kokuzizwa ulambile ngesikhathi esifanayo. Uma kunzima kakhulu kuwe, cela usizo kumhlengikazi ozokusiza ukuthi uqale ukulwa namanye amakhilogremu.
2. Kudla ukudla okungalungile.
Kunombono wokuthi enye "yokudla" okungcono kakhulu yokudla kwansuku zonke ama-40% amaprotheni, ama-30% ama-carbohydrate namafutha angu-30%. Lesi isilinganiso sikhulu sokulahlekelwa isisindo. Ngendlela, ungasebenzisa i-calculator macro ukubala inani lokudla okunomsoco.
3. Amasonto - isitha sokulahlekelwa isisindo sakho.
Iqiniso liwukuthi iningi "elincane" ezinsukwini zokusebenza lihambisana nesimiso sokudla okuhleliwe. Kodwa ngezimpelasonto bazivumela ukuba baphumule, besebenzisa imikhiqizo eminingi "eyingozi". Noma yikuphi ukulahlekelwa kwesisindo kufanele kwenzeke ohlelweni, ngaphandle kokuphazamiseka nokudla ngokweqile. Zama ukunamathela ohlelweni lwakho lokudla kulo lonke isonto. Kodwa uma kubonakala kuwe ukuthi ungakwazi ukuphumula ngempelasonto, zama ukuzitholela inkululeko eyengeziwe ekukhetheni ukudla kungakapheli isonto.
4. Awuqeqeshi ngokwanele.
Akuyona imfihlo ukuthi ukulahlekelwa isisindo kuyinkqubo eningi edingekayo hhayi nje ekunciphiseni uketshezi, kodwa futhi nokwandisa umzimba. Ngokuvamile kwenzeka, ukudla okulungile kukhuthaza ukulahlekelwa isisindo, ngezinye izikhathi ngisho nangokwengeziwe. Kodwa ngaphandle kwezemidlalo, awukwazi ukufeza ubuningi bekhalori emzimbeni wakho. Ngaphezu kwalokho, umsebenzi wokuzivocavoca uvumela ukuthi ukhohlwe ngomzwelo wokulamba.
Kunconywa ukunikeza amaminithi angu-150 emasikweni angokwenyama ngesonto, nakuba kuhle - 240. Futhi ungakhohlwa ngokuqina koqeqesho. Ukuze uzizwe umphumela wokuqeqesha, kufanele ukhulise njalo umthwalo wokusebenza futhi uhlanganyele ngokugcwele.
5. Uqeqesha ohlelweni olufanayo isikhathi eside.
Umzimba womuntu uhlelwe ngendlela yokuthi ngokuhamba kwesikhathi ulungisa izimo ezizungezile futhi uguquke ekuqeqesheni. Ngakho-ke, ukwenza okufanayo, uyeka ukulahlekelwa ukhalori. Njengoba sishilo ngenhla, udinga ukukhulisa njalo amandla noma umthwalo ukuze ubone umphumela.
Zama ukuhlanganisa imithwalo ehlukene. Isibonelo, hlanganisa ukusebenza kwe-cardio ngemisebenzi yamandla - umphumela uzobona ngokushesha.
6. Uphazamisa inani lamakhilogremu ashisayo ekuqeqesheni.
Yiqiniso, ukuqeqesha kusiza ukushisa ama-kilojoule, kodwa ungacabangi ukuthi ushisa ithoni lama kilogremu ngomsebenzi owodwa kuphela ngoba ukhathele futhi uthukile kakhulu. Khumbula ukuthi ngisho nasezinyangeni zamaminithi angu-30 awutshisi ama-calories angu-200. Futhi, unganciki ekudleni ngaphambi noma emva kokuqeqeshwa, ukholelwa ukuthi ekuqeqesheni okulandelayo uzoshisa konke. Noma yimiphi imisebenzi ifaka isandla ekudaleni izimo zokudla okunethezeka, kodwa akuhlosiwe ukudala izibungu ezimbi emhlabeni wonke ekudleni kwakho.
7. Udla amanengi amakholori kusihlwa noma ebusuku.
Mhlawumbe, namuhla wonke umuntu uyazi ukuthi ukudla okunzima kusihlwa kugcinwa ezitolo ezinamafutha emzimbeni wethu. Ngakho-ke, ungadli kakhulu ebusuku, ngoba ukungabi namandla kwamandla ebusuku kusiza ekwakheni uhlaka oluhle lwe-fat. Kungcono ukuthatha isidlo sakho ngesidlo somzimba esimnandi noma indebe yogurt.
8. Uvame ukuhlela ama-chetmiles (izinsuku zokuhlukaniswa kokudla).
Usuku lwe-Chitmyl ukuphulwa ngokweqile kokudla kwakho ukugqugquzela umzimba wakho. Ngamanye amazwi, kanye ngesonto uzivumela ukuba ube nedili ngaphandle kokuzivimbela noma yini. Kubonakala ukuthi i-chetdei ingavuselela umzimba wakho ngokukhethekile, ikakhulukazi uma ukudla isikhathi eside nokuzivocavoca umzimba kungenzi imiphumela ephawulekayo. Kodwa lapha kufanele uqaphele ukuthi ungakhohlwa ukuthi idili kanye nokudla ngokweqile bangabangani abambalwa abahamba njalo ndawonye. Ngakho sebenzisa leli qhinga kuphela uma uqiniseka ngamakhono akho.
9. Ngosuku olala ngalo ngaphansi kwamahora angu-7.
Kuye kwafakazelwa isikhathi eside ukuthi ukulala okugcwele kunomphumela omuhle kuzo zonke izindawo zokuphila komuntu. I-Nedosyp, ikakhulukazi engapheliyo, ibangela umzimba ukuba uzwe ukucindezeleka futhi uqinise indlala. Futhi ufuna ukudla ukudla okuphezulu kwekhalori. Zama ukuthola ukulala okwanele futhi unike umzimba wakho uphumule. Isikhathi esinconyelwe sokulala okugcwele sivela emahoreni angu-7-9 ekamelweni elincane elimnyama.
10. Uyala "ukuthatha ukudla" kaningi futhi kaningi.
Ngisho noma uyala ukudla okunempilo, uthola ama nitrate amaningi, amakholori namafutha kunokuba uma upheka isidlo esifanayo ekhaya. Ngaphezu kwalokho, ulethe ekhaya lokudla, okusho ukuthi uchitha cishe ama-calories angu-0. Ungabi ovilapha ukuya esitolo, uthenge ukudla bese upheka konke ekhaya. Futhi sebenzisa amandla, futhi uzisindise ekhalini elingadingekile.
11. Udla ngenkathi ushayele ucingo noma ubuka i-TV.
Khumbula, uma udla ngaphansi kwe-TV noma ingxoxo efonini, ubuchopho bakho bushintsha ngokuzenzakalelayo lokho. Okusho ukuthi, uqala ukuthola ukudla ngokuzenzekelayo, ngakho-ke, uyeke ukuqapha imvamisa yokuhlafuna kanye nesamba esidliwe. Ucwaningo luye lwabonisa ukuthi abantu bayakwazi ukudla ama-khalori angamakhulu amaningana uma bephazamiseka ngezinto ezingaphandle. Zifundise ukwenza into eyodwa ukubona umphumela wokulahlekelwa kwesisindo sakho.
12. Udla ngokusheshisa kakhulu.
Inkinga evamile kubantu abaningi ishesha kakhulu ukuhlafuna ukudla. Ososayensi baye bafakazela ukuthi ubuchopho bethu badinga imizuzu engama-20 kuphela ukuze bazizwe behlukunyezwa. Ngakho-ke, uma udla ukudla ngokushesha kakhulu ngaphandle kokuhlafuna kahle, cishe, cishe, udla ngokweqile.
Indlela yokufunda ukudla kancane futhi uhlafuna kahle? Ngokudla ngakunye zama ukululaza ukudla okokuqala imizuzu engu-10, bese kuba ngu-20. Ukuze wenze lokhu, ungawahlalisa ukudla ngamanzi phakathi kokukhala, noma uxoxe nabangani bakho (uma sekusemini ndawonye).
13. Udla ukudla okuningi okunamafutha aphansi.
Iningi lemikhiqizo engenamafutha ekubunjweni kwayo linokuqukethwe okushukela ophezulu. Njengoba kushiwo ngenhla, ushukela yi-carbohydrate engadingekile, egciniwe ngamafutha. Ngakho-ke, njalo funda ukubunjwa kwemikhiqizo futhi unake inani lomshukela kulo.
14. Isikhathi esiningi uhlala ezidlweni ezihlukahlukene.
Ukudla - into ephathekayo engakwazi, ukuthi ingathinta kanjani umzimba wakho, futhi ibangele ukulimala. Ungazami ukulandela zonke izinhlobo zezimiso zokulahlekelwa kwesisindo. Kungcono ukuthola uhlelo olufanele lokudla bese uzama ukukulandela. Izinguquko ezivamile emikhuba yokudla ziwuthinta kabi umzimba wakho kanye nenqubo yokulahlekelwa isisindo.
Uphuza utshwala obuningi kakhulu.
Utshwala aluzange lusize noma ubani ukuba alahlekelwe isisindo. Ngaphezu kwalokho, ukusetshenziswa kotshwala kuphuza amandla emithi futhi ngokuvamile kuqukethe amakholori amaningi kakhulu. Lokhu akusho ukuthi kufanele uqede ngokuphelele utshwala ekudleni kwakho, kodwa zama ukunciphisa ukusetshenziswa noma ukubuyisela ngewayini elomile. Futhi njalo ucabange kusengaphambili ukudla okulula, njenge-chips, ukudla okulula kanye ne-pizza kuyi-explosion ye-caloric emzimbeni wakho.
Iningi lokudla kwakho liwukudla okucutshungulwayo.
Imikhiqizo esetshenzisiwe ukutholakala okusheshayo embonini yokudla. Siyabonga, i-hypothalamus yakho - indawo yobuchopho obangela ukufisa ukudla - ngokushesha ngokushesha iyaphendula ngokugcwala komzimba. Imikhiqizo enjalo kufanele ibe yinto efana kakhulu nokwakheka, ukuvumelana nokunambitheka kokudla okujwayelekile, ukuze umzimba wakho uthathe le "snag" njengokudla okujwayelekile.
Zama ukuhlanganisa ukudla okunempilo nokudla okucutshungulwa ngaphandle kokusebenzisa ngokweqile. Konke kuhle ngokulinganisela.
17. Indlela yakho yokuphila yenza uhlale uphumule ekuhambeni noma udla ukudla.
Uma usheshe, kaningi awucabangi ukuthi yini oyidlayo ngempela - ukhetha ukuthi yini evumelana nezimo zakho. Yingakho uvame ukudla ngokweqile. Kunconywa ukuba uhlele isidlo sakho kusengaphambili, ulungise ukudla okulula kwansuku zonke noma wazi kahle ukuthi indawo yokudlela esiseduze neyokudla okunempilo itholakala kuphi.
18. Ulandela umgomo wakho ngokungakhathali.
Iningi labantu ekuqaleni kokusindiswa kwesisindo lenza iphutha elikhulu - bazibekela isisindo somzimba oyifunayo, okungaba umphumela ongenza bajabule. Ngokwengqondo, umuntu uhlelwa ngendlela yokuthi ngomzamo wokufinyelela inombolo yenkohliso, benqaba i-dessert, izitsha eziyizintandokazi, isidlo sakusihlwa. Futhi lokhu kuphazamisa kakhulu nokucindezela.
Noma yikuphi ukulahlekelwa kwesisindo kuqala ngenothi elihle futhi kufanele uqhubeke esiteshini esifanayo. Okokuqala, isimo sengqondo esicindezelekile asisizi ukunciphisa isisindo nhlobo. Futhi okwesibili, zizitholele leso sibonakaliso esisindo sokuthi ungazizwa ukhululekile, ngokwendlela yakho yokuphila namakhono omzimba wakho.
19. Uvame ukukhohlwa ukulawula impilo yakho nenhlalakahle.
Ukuqonda komuntu kuhlelwe ngendlela yokuthi ngokuhamba kwesikhathi, uhlelo lokudla oluqhubekayo nokuqeqeshwa okuqhubekayo kube umkhuba. Ngakolunye uhlangothi, kuhle kakhulu. Kodwa, udinga ukukhumbula ukuthi kufanele uhlale unakekela umzimba wakho nenhlalakahle. Njengoba besho, zilalele. Futhi uhlale uqapha impilo yakho, inani elidliwe, amandla omthwalo.
20. Umphumela osheshayo kuyindlela engalungile yokulahlekelwa isisindo.
Njengomkhuba wokubonisa, ukulahlekelwa isisindo akuyona neze ibhizinisi eliphuthumayo, elidinga indlela yokuzimela kanye nesineke. Nakuba uphonsa ama-kilogram amabili ngeviki - iphupho langempela lomuntu wonke. Into kuphela umzimba wethu ngamunye ngezindlela ezihlukahlukene uhlobene nokuguqulwa kwesisindo nokushintsha kwendlela yokuphila. Omunye uvuselelwa masinyane, futhi othile udinga isikhathi esincane. Into esemqoka khumbula ukuthi umphumela uzoba nakanjani futhi akufanele umise uhlangothi lwendlela!
Ukulahlekelwa isisindo kuwumsebenzi owusizo, ozobhekana nawo wonke umuntu! Beka umgomo bese uya ephusheni elibalulekile.