Amathiphu Wokulahlekelwa Isisindo angama-26 Empeleni Asuselwa Ebufakazini

-Delile

• 1. Phuza Amanzi, Ikakhulukazi Ngaphambi Kokudla
• 2. Yidla Amaqanda Ngebhulakufesi
• 3. Phuza Ikhofi (Kukhethwa Okumnyama)
• 4. Phuza itiye eliluhlaza
• 5. Zama Ukuzila ukudla okungapheli
• 6. Thatha iGlucomannan Supplement
• 7. Nciphisa Ushukela Ongeziwe
• 8. Yidla amaCarbs Angacwengisisiwe
• 9. Iya ekudleni okuphansi kweCarb
• 10. Sebenzisa Amapuleti Amancane
• 11. Ukuzivocavoca Izingxenye Zokuzivocavoca noma Ukubalwa Kwamakholori
• 12. Gcina Ukudla Okunempilo Kuzobhekela Lapho Uthola Ukulamba
• 13. Thatha ama-Probiotic Supplements
• 14. Yidla Ukudla Okunongiwe
• 15. Yenza Ukuzivocavoca Nge-Aerobic
• 16. Phakamisa Izisindo
• 17. Yidla i-Fibre Engaphezulu
• 18. Yidla Imifino Nezithelo Eziningi
• 19. Lala Kahle
• 20. Shaya Umlutha Wakho Wokudla
• 21. Yidla Amaprotheni Angaphezulu
• 22. Ukwengeza Nge-Whey Protein
• 23. Ungazenzi Iziphuzo Ezinoshukela, Kubandakanya iSoda neJuzi Yezithelo
• 24. Yidla Ukudla Okungaphelele, Okune-Isithako Esisodwa (Ukudla Kwangempela)
• 25. Musa Ukudla - Yidla Okunempilo Kunalokho
• 26. Hlafuna Kancane Kancane
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Imboni yokunciphisa isisindo igcwele izinganekwane.

Abantu bavame ukwelulekwa ukuba benze zonke izinhlobo zezinto ezingasile, eziningi zazo ezingenabo ubufakazi ngemuva kwazo.

Kodwa-ke, eminyakeni edlule, ososayensi bathole amasu amaningi abonakala esebenza ngempumelelo.

Nazi izeluleko ezingama-26 zokwehlisa isisindo empeleni ezisuselwa ebufakazini.

1. Phuza Amanzi, Ikakhulukazi Ngaphambi Kokudla

Kuyaye kuthiwe amanzi okuphuza angasiza ekwehliseni isisindo - futhi lokho kuyiqiniso.

Amanzi okuphuza angakhuphula imetabolism ngama-24-30% esikhathini samahora angu-1-1.5, okusiza ukuthi ushise amakhalori ambalwa (,).

Ucwaningo olulodwa lwabonisa ukuthi ukuphuza isigamu-litre (ama-ounces ayi-17) amanzi cishe isigamu sehora ngaphambi kokudla kwasiza ama-dieters ukuba adle ama-calories ambalwa futhi anciphise isisindo esingu-44% ngaphezulu, uma kuqhathaniswa nalabo abangawaphuzanga amanzi ().

2. Yidla Amaqanda Ngebhulakufesi

Ukudla amaqanda aphelele kungaba nazo zonke izinhlobo zezinzuzo, kufaka phakathi ukukusiza wehlise isisindo.

Ucwaningo lukhombisa ukuthi ukufaka ibhulakufesi elisuselwa okusanhlamvu ngamaqanda kungakusiza ukuthi udle ama-calories ambalwa emahoreni angama-36 alandelayo futhi wehlise nesisindo esiningi namafutha omzimba (,).

Uma ungawadli amaqanda, kulungile. Noma yimuphi umthombo wamaprotheni wekhwalithi yokudla kwasekuseni kufanele wenze ubuqili.

3. Phuza Ikhofi (Kukhethwa Okumnyama)

Ikhofi likhishwe ngamademoni ngokungafanele. Ikhofi yekhwalithi ilayishwe ngama-antioxidants futhi ingaba nezinzuzo eziningi zezempilo.

Ucwaningo lukhombisa ukuthi i-caffeine esekhofi ingakhuphula imetabolism ngo-3-11% futhi inyuse ukushiswa kwamafutha kuze kufike ku-10-29% (,,).

Vele uqiniseke ukuthi ungangezi isixuku sikashukela noma ezinye izithako ezinama-khalori aphezulu ekhofi lakho. Lokho kuzokhipha ngokuphelele noma iziphi izinzuzo.

Ungathenga ikhofi esitolo sakho sendawo, naku-inthanethi.

4. Phuza itiye eliluhlaza

Njengekhofi, itiye eliluhlaza linemihlomulo eminingi, enye yazo ukwehla kwesisindo.

Yize itiye eliluhlaza linenani elincane le-caffeine, ligcwele ama-antioxidants anamandla abizwa ngokuthi ama-catechins, okukholelwa ukuthi asebenza ngokubambisana ne-caffeine ukukhulisa ukushiswa kwamafutha (9,).

Yize ubufakazi buhlanganisiwe, ucwaningo oluningi lukhombisa ukuthi itiye eliluhlaza (kungaba njengesiphuzo noma isengezo setiye elihlaza) lingakusiza wehlise isisindo (,).

Itiye eliluhlaza liyatholakala emakhemisi amaningi, ezitolo zezempilo, nasezitolo zokudla, nakwi-inthanethi.

5. Zama Ukuzila ukudla okungapheli

Ukuzila okungapheli kuyindlela ethandwayo yokudla lapho abantu bejikeleza phakathi kwezikhathi zokuzila nokudla.

Izifundo zesikhashana esifushane ziphakamisa ukuzila ngezikhathi ezithile kuyasebenza ekwehliseni isisindo njengokuvinjelwa okuqhubekayo kwekhalori ().

Ngokwengeziwe, kunganciphisa ukulahleka kwesisindo semisipha esivame ukuhlotshaniswa nokudla okunama-khalori aphansi. Kodwa-ke, izifundo ezisezingeni eliphakeme ziyadingeka ngaphambi kokuba kwenziwe noma yiziphi izimangalo ezinamandla ().

6. Thatha iGlucomannan Supplement

I-fiber ebizwa nge-glucomannan ixhunywe ekulahlekelweni kwesisindo ezifundweni eziningana.

Lolu hlobo lwe-fiber lumunca amanzi futhi luhlale emathunjini akho isikhashana, kukwenze uzizwe ugcwele kakhulu futhi kukusize udle amakhalori ambalwa (15).

Ucwaningo lukhombisa ukuthi abantu abengeza nge-glucomannan balahlekelwa isisindo esithe xaxa kunalabo abanga ().

Ungathola izithasiselo ze-glucomannan hhayi kuphela ezitolo zamavithamini nakuma-pharmacy kepha futhi naku-inthanethi.

7. Nciphisa Ushukela Ongeziwe

Ushukela ongeziwe ungenye yezithako ezimbi kakhulu ekudleni kwanamuhla. Iningi labantu lisebenzisa kakhulu.

Ucwaningo lukhombisa ukuthi ukusetshenziswa kweshukela (kanye ne-high-fructose corn syrup) kuhlotshaniswa kakhulu nengozi eyengeziwe yokukhuluphala, kanye nezimo ezibandakanya uhlobo lwesifo sikashukela sesibili nesifo senhliziyo (,,).

Uma ufuna ukunciphisa umzimba, nciphisa ushukela ongeziwe. Vele uqiniseke ukuthi ufunda amalebula, ngoba ngisho nokudla okubizwa ngezempilo kungalayishwa ngoshukela.

8. Yidla amaCarbs Angacwengisisiwe

Ama-carbohydrate acwengekile afaka ushukela nezinhlamvu ezisuswe izingxenye zazo ezinezicucu, ezinomsoco. Lokhu kufaka phakathi isinkwa esimhlophe ne-pasta.

Ucwaningo lukhombisa ukuthi ama-carbs acwengekile angakhipha ushukela wegazi ngokushesha, aholele ekulambeni, ekulangazeleleni nasekukhuphukeni kokudla kokudla emahoreni ambalwa kamuva. Ukudla ama-carbs acwengekile kuxhunyaniswe kakhulu nokukhuluphala (,, 22).

Uma uzodla ama-carbs, qiniseka ukuwadla nge-fiber yawo yemvelo.

9. Iya ekudleni okuphansi kweCarb

Uma ufuna ukuthola zonke izinzuzo zokuvinjelwa kwe-carb, cabanga ukuhamba yonke indlela futhi uzibophezele ekudleni okunama-carb aphansi.

Ucwaningo oluningi lukhombisa ukuthi lolu hlobo lwemithi lungakusiza ukuthi ulahlekelwe isisindo esiphindwe ka-2-3 njengokudla okujwayelekile okunamafutha amancane kanti futhi nokuthuthukisa impilo yakho (23,,).

10. Sebenzisa Amapuleti Amancane

Kusetshenziswa amapuleti amancane kuboniswe ukusiza abanye abantu ukuthi badle ngokuzenzakalela ama-calories ambalwa ().

Noma kunjalo, umphumela wosayizi wepuleti awubonakali uthinta wonke umuntu. Labo abakhuluphele ngokweqile babonakala bethinteka kakhulu (,).

11. Ukuzivocavoca Izingxenye Zokuzivocavoca noma Ukubalwa Kwamakholori

Ukulawulwa kwengxenye - ukumane udle okuncane - noma ukubala amakhalori kungasiza kakhulu, ngezizathu ezisobala ().

Olunye ucwaningo lukhombisa ukuthi ukugcina idayari yokudla noma ukuthatha izithombe zokudla kwakho kungakusiza wehlise isisindo (, 31).

Noma yini eyandisa ukuqwashisa kwakho ngalokho okudlayo kungenzeka ibe wusizo.

12. Gcina Ukudla Okunempilo Kuzobhekela Lapho Uthola Ukulamba

Ukugcina ukudla okunempilo eduze kungakusiza ekuvimbeleni ekudleni okuthile okungenampilo uma ulamba ngokweqile.

Ukudla okulula okuphathekayo futhi okulula ukukulungiselela kufaka izithelo, amantongomane, izaqathe zezingane, iyogathi kanye namaqanda abilisiwe.

13. Thatha ama-Probiotic Supplements

Ukuthatha izithasiselo ze-probiotic ezinamagciwane we I-Lactobacillus umndeni omncane ukhonjisiwe ukunciphisa ubukhulu bamafutha (,).

Kodwa-ke, okufanayo akusebenzi kubo bonke I-Lactobacillus izinhlobo. Ezinye izifundo zixhumanise i-L. acidophilus nokuzuza kwesisindo (34).

Ungathenga izithasiselo ze-probiotic ezitolo eziningi zokudla, naku-inthanethi.

14. Yidla Ukudla Okunongiwe

Upelepele we-Chili uqukethe i-capsaicin, inhlanganisela ebabayo engakhuphula imetabolism futhi yehlise isifiso sakho sokudla kancane (,).

Kodwa-ke, abantu bangakhula ukubekezelela imiphumela ye-capsaicin ngokuhamba kwesikhathi, okunganciphisa ukusebenza kwayo kwesikhathi eside ().

15. Yenza Ukuzivocavoca Nge-Aerobic

Ukwenza ukuzivocavoca umzimba (i-cardio) kuyindlela enhle kakhulu yokushisa ama-calories nokuthuthukisa impilo yakho ngokomzimba nangokwengqondo.

Kubonakala kusebenza kakhulu ekulahlekelweni kwamafutha esiswini, amafutha angenampilo athambekele ekwakheni izitho zakho futhi abangele isifo se-metabolic (,).

16. Phakamisa Izisindo

Omunye wemiphumela emibi kakhulu ekudleni ukuthi uvame ukudala ukulahleka kwemisipha nokuncipha komzimba, okuvame ukubizwa ngokuthi yimodi yendlala (,).

Indlela engcono yokuvimbela lokhu ukwenza uhlobo oluthile lokuzivocavoca ukumelana nokuphakamisa izinsimbi. Ucwaningo lukhombisa ukuthi ukuphakamisa izinsimbi kungasiza ekugcineni imetabolism yakho iphakeme futhi kukuvikele ekulahlekelweni yisisindo semisipha esiyigugu (,).

Vele, kubalulekile hhayi nje ukulahla amafutha - ufuna nokwakha imisipha. Ukumelana nokuzivocavoca kubalulekile emzimbeni onethoni.

17. Yidla i-Fibre Engaphezulu

I-fiber ivame ukunconywa ukunciphisa umzimba.

Yize ubufakazi buhlanganisiwe, ezinye izifundo zibonisa ukuthi i-fiber (ikakhulukazi i-viscous fiber) ingakhuphula ukusutha futhi ikusize ulawule isisindo sakho esikhathini eside (,).

18. Yidla Imifino Nezithelo Eziningi

Imifino nezithelo kunezici eziningana ezenza ziphumelele ekunciphiseni isisindo.

Ziqukethe amakhalori ambalwa kepha kune-fiber eningi. Umthamo wamanzi aphakeme ubanika amandla aphansi amandla, kubenze bagcwaliswe kakhulu.

Ucwaningo lukhombisa ukuthi abantu abadla imifino nezithelo bavame ukukala kancane ().

Lokhu kudla futhi kunomsoco kakhulu, ngakho-ke ukukudla kubalulekile empilweni yakho.

19. Lala Kahle

Ukulala kuncishiswe kakhulu kepha kungahle kubaluleke njengokudla okunempilo nokuzivocavoca umzimba.

Ucwaningo lukhombisa ukuthi ukulala kabi kungenye yezinto ezibeka engcupheni yokukhuluphala, njengoba kuxhunyaniswa ne-89% yokwanda kwengozi yokukhuluphala ezinganeni kanye nama-55% kubantu abadala ().

20. Shaya Umlutha Wakho Wokudla

Ucwaningo lwakamuva luthole ukuthi abantu abangu-19.9% ​​eNyakatho Melika naseYurophu bafeza imibandela yokuluthwa ukudla ().

Uma uhlangabezana nezifiso ezinamandla futhi kungabonakali ukubamba ukudla kwakho noma ngabe uzama kangakanani, ungahle uhlupheke ngokuba umlutha.

Kulokhu, funa usizo lochwepheshe. Ukuzama ukunciphisa umzimba ngaphandle kokulwa nokulutha kokudla kuqala akunakwenzeka.

21. Yidla Amaprotheni Angaphezulu

Amaphrotheni yisakhi esisodwa esibaluleke kakhulu sokunciphisa isisindo.

Ukudla ukudla okunamaprotheni amaningi kukhonjisiwe ukukhulisa imetabolism ngama-calories ayi-80-100 ngosuku ngenkathi kushejwa amakhalori angama-441 ngosuku ekuvikeleni ekudleni kwakho (,,).

Ucwaningo olulodwa luphinde lwabonisa ukuthi ukudla ama-25% ama-calories akho ansuku zonke njengamaphrotheni kunciphise imicabango engalawuleki ngokudla ngama-60% ngenkathi kusikwa isifiso sokudla okulula ebusuku phakathi ().

Ukungeza nje amaprotheni ekudleni kwakho kungenye yezindlela ezilula futhi eziphumelela kakhulu zokwehlisa isisindo.

22. Ukwengeza Nge-Whey Protein

Uma ulwela ukuthola amaprotheni anele ekudleni kwakho, ukuthatha isengezo - njenge-protein powder - kungasiza.

Ucwaningo oluthile lukhombisile ukuthi ukufaka amanye ama-calories akho nge-whey protein kungadala ukwehla kwesisindo cishe samakhilogremu ayi-8 ngokuhamba kwesikhathi ngenkathi kukhulisa isisindo semisipha ().

Amaprotheni we-Whey atholakala ezitolo eziningi zezempilo naku-inthanethi.

23. Ungazenzi Iziphuzo Ezinoshukela, Kubandakanya iSoda neJuzi Yezithelo

Ushukela mubi, kepha ushukela osefomini uketshezi kubi kakhulu. Ucwaningo lukhombisa ukuthi amakhalori ashukela oketshezi angaba yinto eyodwa ekhuluphele kakhulu ekudleni kwanamuhla ().

Isibonelo, olunye ucwaningo lukhombisile ukuthi iziphuzo ezinoshukela zixhunyaniswe ne-60% yokwanda kwengozi yokukhuluphala ezinganeni kulowo nalowo osebenza nsuku zonke ().

Khumbula ukuthi lokhu kusebenza nakusijusi sezithelo, esiqukethe inani elifanayo likashukela njengesiphuzo esithambile njengeCoke ().

Yidla izithelo ziphelele, kodwa nciphisa noma uvikele ijusi yezithelo ngokuphelele.

24. Yidla Ukudla Okungaphelele, Okune-Isithako Esisodwa (Ukudla Kwangempela)

Uma ufuna ukuba ngumuntu onamandla, onempilo, khona-ke enye yezinto ezinhle kakhulu ongazenzela yona wukudla ukudla okuphelele, okunesithako esisodwa.

Lokhu kudla kuyagcwaliswa ngokwemvelo, futhi kunzima kakhulu ukuthola isisindo uma iningi lokudla kwakho kusekelwe kukho.

Nazi izidlo ezingama-20 zokudla okunciphisa umzimba kakhulu emhlabeni.

25. Musa Ukudla - Yidla Okunempilo Kunalokho

Enye yezinkinga ezinkulu ekudleni ukuthi kuyaqabukela zisebenze esikhathini eside.

Uma kukhona okuthile, abantu abadla ngokudla bavame ukukhuluphala ngokuhamba kwesikhathi, futhi ucwaningo lukhombisa ukuthi ukudla ngokweqile kuyindlela ehambisanayo yokuthola isisindo esizayo ().

Esikhundleni sokuqhubeka nokudla, lwela ukuba ngumuntu onempilo, ojabulayo futhi onempilo. Gxila ekondleni umzimba wakho esikhundleni sokuwunciphisa.

Ukwehla kwesisindo kufanele kulandele ngokwemvelo.

26. Hlafuna Kancane Kancane

Ingqondo yakho ingathatha isikhashana ukubhalisa ukuthi ubunokudla okwanele. Olunye ucwaningo lukhombisa ukuthi ukuhlafuna kancane kungakusiza ukuthi udle ama-calories ambalwa futhi wandise ukukhiqizwa kwamahomoni axhumene nokwehlisa isisindo (,).

Futhi cabanga ukuhlafuna ukudla kwakho ngokucophelela. Ucwaningo lukhombisa ukuthi ukuhlafuna okwandisiwe kunganciphisa ukungena kwekhalori esidlweni ().

Le mikhuba iyingxenye yokudla okunengqondo, okuhlose ukukusiza unciphise ukudla okudlayo futhi unake ukuluma ngakunye.

Okubalulekile

Amasu amaningi angasiza imigomo yakho yokulahlekelwa isisindo.

Amanye amathiphu angenhla awukudla kuphela, okubandakanya ukudla amaprotheni amaningi noma ukunciphisa ushukela ongeziwe.

Abanye - njengokuthuthukisa ikhwalithi yokulala noma ukufaka inqubo yokusebenza - kususelwa kunendlela yokuphila. Isibonelo, ukuhlafuna kancane kancane kuyisinyathelo esisodwa ongasithatha ukuqala ukudla okunengqondo.

Uma usebenzisa ingcosana yalezi zeluleko, uzobe usendleleni eya emigomweni yakho yokwehlisa isisindo.