Izindlela Ezi-30 Ezilula Zokunciphisa Isisindo Ngokwemvelo (Zisekelwa Isayensi)

-Delile

• 1. Faka amaprotheni ekudleni kwakho
• 2. Yidla Ukudla Okuphelele, Okungu-Single-Ingredient
• 3. Gwema Ukudla Okucutshunguliwe
• 4. Thenga Ukudla Okunempilo Nokudla Okulula
• 5. Nciphisa Ukudla Kwakho Ushukela Ongeziwe
• 6. Phuza Amanzi
• 7. Phuza Ikhofi (Elingenashukela)
• 8.I-Supplement NgeGlucomannan
• 9. Gwema ama-Liquid Calories
• 10. Nciphisa Ukudla Kwakho KwamaCarbs Acwengisisiwe
• 11. Fast Ngokungenabungozi
• 12. Phuza Itiye Eliluhlaza (Elingenashukela)
• 13. Yidla Izithelo Nemifino Eminingi
• 14. Bala Amakholori Kanye Ngesikhashana
• 15. Sebenzisa Amapuleti Amancane
• 16. Zama Ukudla Okuphansi Kwe-Carb
• 17. Yidla Kancane Kancane
• 18. Faka amanye amafutha nge-Coconut Oil
• 19. Faka amaqanda ekudleni kwakho
• 20. Nonga Ukudla Kwakho
• 21. Thatha ama-Probiotic
• 22. Lala ngokwanele
• 23. Yidla i-Fibre Engaphezulu
• 24. Xubha amazinyo akho emva kokudla
• 25. Yilwa Nomlutha Wakho Wokudla
• 26. Yenza uhlobo oluthile lweCardio
• 27. Engeza Ukuzivocavoca Ukumelana
• 28. Sebenzisa ama-Whey Protein
• 29.Zijwayeze Ukudla Ngokucabanga
• 30. Gxila Ekushintsheni Indlela Yakho Yokuphila

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

Kunemininingwane eminingi yokuncipha kwesisindo ku-intanethi.

Okuningi kokunconywayo kuyangabazeka kakhulu, futhi akususelwa kunoma iyiphi isayensi yangempela.

Kodwa-ke, kunezindlela eziningana zemvelo okufakazelwe ukuthi ziyasebenza.

Nazi izindlela ezingama-30 ezilula zokwehlisa isisindo ngokwemvelo.

1. Faka amaprotheni ekudleni kwakho

Uma kukhulunywa ngokuncipha, amaprotheni yinkosi yezakhamzimba.

Umzimba wakho ushisa amakhalori lapho ugaya futhi uhlanganisa amaprotheni owadlayo, ngakho-ke ukudla okuneprotheni ephezulu kungakhuphula umzimba ngokufika kuma-calories ayi-80-100 ngosuku (,)

Ukudla okunamaprotheni amaningi nakho kungakwenza uzizwe ugcwele ngokwengeziwe futhi kwehlise nesifiso sakho sokudla. Eqinisweni, ezinye izifundo zibonisa ukuthi abantu badla ama-calories angaphezu kwama-400 ambalwa ngosuku ngokudla okuneprotheni ephezulu (,).

Ngisho nento elula njengokudla isidlo sasekuseni esinamaprotheni amaningi (njengamaqanda) ingaba nethonya elinamandla (,,)

2. Yidla Ukudla Okuphelele, Okungu-Single-Ingredient

Enye yezinto ezinhle kakhulu ongayenza ukuze ube nempilo ukusungula ukudla kwakho kukho konke, ukudla kwesithako esisodwa.

Ngokwenza lokhu, ususa iningi leshukela elengeziwe, amafutha engeziwe nokudla okusetshenzisiwe.

Ukudla okuningi okuphelele ngokwemvelo kuyagcwalisa, okwenza kube lula kakhulu ukukugcina ngaphakathi kwemikhawulo enempilo yekhalori ().

Ngaphezu kwalokho, ukudla ukudla okuphelele futhi kunikeza umzimba wakho izakhamzimba eziningi ezibalulekile okudingeka usebenze kahle.

Ukwehla kwesisindo kuvame ukulandela njengomphumela ohlangothini wemvelo wokudla ukudla okuphelele.

3. Gwema Ukudla Okucutshunguliwe

Ukudla okusetshenzisiwe kuvame ukuba noshukela omningi owengeziwe, amafutha angeziwe nama-calories.

Ngaphezu kwalokho, ukudla okwenziwe kusetshenziselwe ukukwenza udle kakhulu ngangokunokwenzeka. Banamathuba amaningi okubanga ukudla okufana nokulutha kunokudla okungalungisiwe ().

4. Thenga Ukudla Okunempilo Nokudla Okulula

Ucwaningo lukhombisile ukuthi ukudla okugcina ekhaya kuthinta kakhulu isisindo nokuziphatha kokudla (,,).

Ngokuthola ukudla okunempilo njalo, wehlisa amathuba okuthi wena noma amanye amalungu omndeni adle okungenampilo.

Kukhona nokudla okulula okuningi okunempilo nokwendalo okulula ukukulungisa uhambe nakho usohambeni.

Lokhu kufaka phakathi iyogathi, izithelo ezigcwele, amantongomane, izaqathe, namaqanda abilisiwe.

5. Nciphisa Ukudla Kwakho Ushukela Ongeziwe

Ukudla ushukela omningi owengeziwe kuxhunyaniswa nezinye izifo ezihamba phambili emhlabeni, kubandakanya isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2 nomdlavuza (,,).

Ngokwesilinganiso, abaseMelika badla cishe amathisipuni ayi-15 kashukela ongeziwe usuku ngalunye.Leli nani livame ukufihlwa ekudleni okuhlukahlukene okusetshenzisiwe, ngakho-ke ungahle udle ushukela omningi ngaphandle kokuqaphela lokho (15).

Njengoba ushukela uhamba ngamagama amaningi ohlwini lwezithako, kungaba nzima kakhulu ukuthola ukuthi umkhiqizo uqukethe kangakanani ushukela.

Ukunciphisa ukudla kwakho ushukela owengeziwe kuyindlela enhle yokuthuthukisa indlela odla ngayo.

6. Phuza Amanzi

Kukhona iqiniso empeleni kwisimangalo sokuthi amanzi okuphuza angasiza ekunciphiseni isisindo.

Ukuphuza u-0.5 litres (17 oz) wamanzi kungakhuphula amakhalori owashisayo ngama-24-30% ngehora ngemuva kwalokho (,,,).

Ukuphuza amanzi ngaphambi kokudla nakho kungaholela ekwehliseni ukungena kwekhalori, ikakhulukazi kubantu abaneminyaka ephakathi nendawo nabadala (,).

Amanzi ahle kakhulu ekunciphiseni isisindo lapho efaka ezinye iziphuzo ezinama-calories amaningi noshukela (,).

7. Phuza Ikhofi (Elingenashukela)

Ngenhlanhla, abantu bayabona ukuthi ikhofi yisiphuzo esinempilo esigcwele ama-antioxidants namanye ama-compounds alusizo.

Ukuphuza ikhofi kungasekela ukulahleka kwesisindo ngokwandisa amazinga wamandla nenani lama-calories owashisayo (,,).

Ikhofi ene-caffeine ingakhuphula amandla omzimba wakho ngo-3-11% futhi yehlise nengozi yokuba nesifo sikashukela sohlobo 2 ngokushaya okungu-23-50% (,,).

Ngaphezu kwalokho, ikhofi elimnyama linciphisa kakhulu isisindo, ngoba lingakwenza uzizwe ugcwele kepha liqukethe cishe awekho amakhalori.

8.I-Supplement NgeGlucomannan

IGlucomannan ingelinye lamaphilisi okunciphisa isisindo okufakazelwe ukuthi ayasebenza.

Le fiber encibilikayo yamanzi, yemvelo yokudla ivela ezimpandeni zesitshalo se-konjac, esaziwa nangokuthi i-elephant yam.

IGlucomannan inama-calories amancane, ithatha isikhala esiswini futhi ibambezela ukukhipha isisu. Iphinde inciphise ukumuncwa kwamaprotheni namafutha, futhi yondla ama-gut gut amabacteria (,,).

Ikhono layo elingajwayelekile lokumunca amanzi kukholakala ukuthi yilokho okwenza lisebenze kangaka ekwehliseni isisindo. I-capsule eyodwa iyakwazi ukuguqula ingilazi yonke yamanzi ibe yi-gel.

Thenga izithako ze-glucomannan online.

9. Gwema ama-Liquid Calories

Amakhalori awuketshezi aqhamuka kuziphuzo ezinjengeziphuzo ezithambile ezinoshukela, amajusi wezithelo, ubisi lukashokoledi neziphuzo zamandla.

Lezi ziphuzo zimbi empilweni ngezindlela eziningana, kufaka phakathi ingozi yokwanda yokukhuluphala. Ucwaningo olulodwa lukhombise ukwanda okukhulu ngo-60% engcupheni yokukhuluphala phakathi kwezingane, ngosuku ngalunye olunikezwa isiphuzo esinoshukela onoshukela ().

Kubalulekile futhi ukuqaphela ukuthi ubuchopho bakho abubhalisi ama-calories aketshezi ngendlela efanayo enza ngayo ama-calories aqinile, ngakho-ke ugcina ungeza lawa makhalori ngaphezu kwakho konke okunye okudlayo (,).

10. Nciphisa Ukudla Kwakho KwamaCarbs Acwengisisiwe

Ama-carbs ahlanjululwe yi-carbs asuswe kakhulu izakhamzimba zawo kanye ne-fiber.

Inqubo yokuhluza ayishiyi lutho ngaphandle kwama-carbs agayiwe kalula, angakhuphula ubungozi bokudla ngokweqile nezifo (,).

Imithombo yokudla eyinhloko ye-carbs elungisiwe ufulawa omhlophe, isinkwa esimhlophe, ilayisi elimhlophe, ama-sodas, amaqebelengwane, ukudla okulula, amaswidi, ipasta, okusanhlamvu kwasekuseni, noshukela ongeziwe.

11. Fast Ngokungenabungozi

Ukuzila okungapheli kuyindlela yokudla ejikeleza phakathi kwezikhathi zokuzila nokudla.

Kunezindlela ezimbalwa ezahlukahlukene zokwenza ukuzila ukudla ngezikhathi ezithile, kufaka phakathi ukudla okungu-5: 2, indlela engu-16: 8 nendlela yokudla yokuyeka ukudla.

Ngokuvamile, lezi zindlela zikwenza udle amakhalori ambalwa jikelele, ngaphandle kokukhawulela ngamakholori ngezikhathi zokudla. Lokhu kufanele kuholele ekulahlekelweni kwesisindo, kanye nezinye izinzuzo eziningi zezempilo ().

12. Phuza Itiye Eliluhlaza (Elingenashukela)

Itiye elihlaza yisiphuzo semvelo esigcwele ama-antioxidants.

Ukuphuza itiye eliluhlaza kuhlotshaniswa nezinzuzo eziningi, njengokushisa okukhulu kwamafutha nokuncipha (,).

Itiye elihlaza lingakhuphula ukusetshenziswa kwamandla ngo-4% futhi likhuphule ukushisa kwamafutha okukhethiwe kuze kufike ku-17%, ikakhulukazi amafutha esisu ayingozi (,,,).

I-Matcha green tea iyinhlobonhlobo yetiye eluhlaza eluhlaza eyimpuphu engaba nezinzuzo ezinamandla ngokwengeziwe zempilo kunetiyi ejwayelekile eluhlaza.

Thenga itiye eliluhlaza kanye netiyi eluhlaza matcha online.

13. Yidla Izithelo Nemifino Eminingi

Izithelo nemifino kunempilo ngokweqile, ukudla okwehlisa isisindo.

Ngaphezu kokuba phezulu emanzini, izakhamzimba kanye nefayibha, imvamisa zinamandla amancane kakhulu. Lokhu kwenza kube nokwenzeka ukudla ama-servings amakhulu ngaphandle kokudla ama-calories amaningi.

Ucwaningo oluningi lukhombisile ukuthi abantu abadla izithelo nemifino eningi bavame ukukala kancane (,).

14. Bala Amakholori Kanye Ngesikhashana

Ukwazi okudingayo kuyasiza kakhulu lapho uzama ukunciphisa umzimba.

Kunezindlela eziningi eziphumelelayo zokwenza lokhu, kufaka phakathi ukubalwa kwama-calories, ukugcina idayari yokudla noma ukuthatha izithombe zalokho okudlayo (,, 49).

Ukusebenzisa uhlelo lokusebenza noma elinye ithuluzi elenziwa ngogesi kungasiza kakhulu kunokubhala kudayari yokudla (,).

15. Sebenzisa Amapuleti Amancane

Olunye ucwaningo lukhombisile ukuthi ukusebenzisa amapuleti amancane kukusiza ukuthi udle kancane, ngoba kuguqula indlela obabona ngayo osayizi bezinxenye (,).

Abantu babonakala begcwalisa amapuleti abo ngokufanayo, kungakhathalekile usayizi wepuleti, ngakho-ke bagcina ngokufaka ukudla okuningi emapuletini amakhulu kunezincane ().

Ukusebenzisa amapuleti amancane kunciphisa ukuthi udla okungakanani, kuyilapho kukunikeza umbono wokuthi udle okuningi ().

16. Zama Ukudla Okuphansi Kwe-Carb

Ucwaningo oluningi lukhombisile ukuthi ukudla okuphansi kwe-carb kuyasebenza kakhulu ekwehliseni isisindo.

Ukunciphisa i-carbs nokudla amafutha amaningi namaprotheni kunciphisa isifiso sakho sokudla futhi kukusize udle ama-calories ambalwa ().

Lokhu kungaholela ekulahlekelweni kwesisindo okufika ezikhathini ezi-3 ezinkulu kunalokho kusuka ekudleni okujwayelekile okunamafutha aphansi (,).

Ukudla okune-carb ephansi nakho kungathuthukisa izici eziningi zobungozi besifo.

17. Yidla Kancane Kancane

Uma udla ngokushesha okukhulu, ungadla ama-calories amaningi ngaphambi kokuba umzimba wakho ubone ukuthi usuthi (,).

Abadla ngokushesha basengozini enkulu yokukhuluphala, uma kuqhathaniswa nalabo abadla ngokunensa ().

Ukuhlafuna kancane kungakusiza udle amakhalori ambalwa futhi ukwandise ukukhiqizwa kwamahomoni axhumene nokwehlisa isisindo (,).

18. Faka amanye amafutha nge-Coconut Oil

Uwoyela kakhukhunathi uphezulu emafutheni abizwa ngokuthi yi-medium-chain triglycerides, ahlanganiswe ngendlela ehlukile kunamanye amafutha.

Ucwaningo lukhombisa ukuthi zingakhuphula amandla imetabolism yakho kancane, ngenkathi ikusiza ukuthi udle ama-calories ambalwa (,,).

Uwoyela kakhukhunathi ungasiza kakhulu ekwehliseni amafutha esiswini ayingozi (,).

Qaphela ukuthi lokhu akusho ukuthi kufanele engeza la mafutha ekudleni kwakho, kepha mane ubeke eminye yemithombo yakho enonile ngamafutha kakhukhunathi.

Thenga uwoyela kakhukhunathi online.

19. Faka amaqanda ekudleni kwakho

Amaqanda angukudla kokugcina kwesisindo. Zishibhile, zinama-calories amancane, zinamaprotheni amaningi futhi zilayishwe ngazo zonke izinhlobo zezakhamzimba.

Ukudla okunama-protein amaningi kukhonjisiwe ukunciphisa isifiso sokudla futhi kwandise ukugcwala, uma kuqhathaniswa nokudla okuqukethe amaprotheni amancane (, 70,,).

Ngaphezu kwalokho, ukudla amaqanda ngesidlo sasekuseni kungadala ukulahleka kwesisindo okungafika ku-65% ngaphezulu kwamasonto ayisishiyagalombili, uma kuqhathaniswa nokudla ama-bagels ngesidlo sasekuseni. Kungakusiza nokuthi udle amakhalori ambalwa kulo lonke usuku (,,,).

20. Nonga Ukudla Kwakho

Upelepele we-Chili nama-jalapenos aqukethe inhlanganisela ebizwa nge-capsaicin, engakhuphula umzimba futhi yenyuse ukushiswa kwamafutha (,,,).

ICapsaicin nayo inganciphisa isifiso sokudla nokudla ikhalori (,).

21. Thatha ama-Probiotic

Ama-Probiotic amabhaktheriya aphilayo anenzuzo yezempilo lapho edliwa. Bangathuthukisa impilo yokugaya ukudla nenhliziyo, futhi bangasiza nasekunciphiseni isisindo (,).

Ucwaningo lukhombisile ukuthi abantu abakhuluphele ngokweqile nabakhuluphele bathambekele ekubeni namathumbu amabacteria ahlukile kunabantu abanesisindo esijwayelekile, abangahle bathonye isisindo (,,).

Ama-Probiotic angasiza ekulawuleni amabhaktheriya esiswini anempilo. Futhi zingavimba ukumuncwa kwamafutha adlayo, ngenkathi kunciphisa isifiso sokudla nokuvuvukala (,, 86).

Kuwo wonke amabhaktheriya ama-probiotic, I-Lactobacillus gasseri ikhombisa imiphumela ethembisayo kakhulu ekwehliseni isisindo (,,).

Thenga ama-probiotic online.

22. Lala ngokwanele

Ukulala ngokwanele kubaluleke kakhulu ekunciphiseni isisindo, kanye nokuvikela ukuzuza kwesisindo esikhathini esizayo.

Ucwaningo lukhombisile ukuthi abantu abangafuni ukulala banamathuba afinyelela kuma-55% okuba abakhuluphele, uma kuqhathaniswa nalabo abalala ngokwanele. Le nombolo iphakeme kakhulu ezinganeni ().

Lokhu kungenxa yokuthi ukuncishwa ubuthongo kuphazamisa ukuguquguquka kwansuku zonke kwamahomoni esifiso sokudla, okuholela kumthethonqubo wokudla ongafanele (,).

23. Yidla i-Fibre Engaphezulu

Ukudla okunothe nge-fiber kungasiza ekunciphiseni isisindo.

Ukudla okuqukethe i-fiber encibilikiswa ngamanzi kungasiza kakhulu, ngoba lolu hlobo lwe-fiber lungasiza ukukhulisa umuzwa wokugcwala.

I-Fibre ingabambezela ukukhipha isisu, yenze isisu sandise futhi sikhuthaze ukukhishwa kwamahomoni asuthi (,,).

Ekugcineni, lokhu kusenza sidle kancane ngokwemvelo, ngaphandle kokucabanga ngakho.

Ngaphezu kwalokho, izinhlobo eziningi ze-fiber zingaphakela ama-gut gut bacteria anobungane. Ama-bacteria anempilo axhumene nengozi encishisiwe yokukhuluphala (,,).

Vele uqiniseke ukuthi ukhulisa ukungena kwakho kwe-fiber kancane kancane ukugwema ukungakhululeki esiswini, njengokuqunjelwa, amajaqamba nohudo.

24. Xubha amazinyo akho emva kokudla

Abantu abaningi baxubha noma baphonsa amazinyo abo ngemuva kokudla, okungasiza ukukhawulela isifiso sokudla noma ukudla phakathi kokudla ().

Lokhu kungenxa yokuthi abantu abaningi abazizwa bathanda ukudla ngemuva kokuxubha amazinyo. Futhi, kungenza ukunambitheka kokudla kube kubi.

Ngakho-ke, uma uxubha noma usebenzisa i-mouthwash ngemuva kokudla, ungahle ungalingeki ukubamba isidlo esingadingekile.

25. Yilwa Nomlutha Wakho Wokudla

Ukulutha kokudla kuhilela ukunqotshwa okunamandla nezinguquko kumakhemikhali akho obuchopho okwenza kube nzima ukumelana nokudla ukudla okuthile.

Lokhu kuyimbangela enkulu yokudla ngokweqile kubantu abaningi, futhi kuthinta iphesenti elikhulu labantu. Eqinisweni, ucwaningo lwamuva lwango-2014 luthole ukuthi cishe abantu abangama-20% bafeze imibandela yokulutha ukudla ().

Okunye ukudla kunamathuba amaningi okudala izimpawu zokulutha ukwedlula okunye. Lokhu kufaka ukudla kokudla okungenamsoco okusetshenzwe kakhulu okunoshukela, amafutha noma kokubili.

Indlela engcono yokushaya umlutha wokudla ukufuna usizo.

26. Yenza uhlobo oluthile lweCardio

Ukwenza i-cardio - noma ngabe ukugijima, ukugijima, ukuhamba ngebhayisikili, ukuhamba ngamandla noma ukuhamba izintaba - kuyindlela enhle yokushisa ama-calories nokuthuthukisa impilo yengqondo nengokwenyama.

ICardio ikhonjisiwe ukuthi ithuthukisa izinto eziningi eziyingozi zesifo senhliziyo. Kungasiza futhi ukunciphisa isisindo somzimba (,).

ICardio ibukeka isebenza ngempumelelo ekwehliseni amafutha esiswini ayingozi akhula ezungeze izitho zakho futhi abangele isifo se-metabolic (,).

27. Engeza Ukuzivocavoca Ukumelana

Ukulahleka kwemisipha kungumphumela ojwayelekile wokudla.

Uma ulahlekelwa yimisipha eminingi, umzimba wakho uzoqala ukushisa ama-calories ambalwa kunakuqala (,).

Ngokuphakamisa izinsimbi njalo, uzokwazi ukuvimbela lokhu kulahleka ngobuningi bemisipha (,).

Njengenzuzo eyengeziwe, uzobukeka futhi uzizwe ungcono kakhulu.

28. Sebenzisa ama-Whey Protein

Iningi labantu lithola amaprotheni anele ekudleni kuphela. Kodwa-ke, kulabo abangavumeli, ukuthatha isengezo se-whey protein kuyindlela ephumelelayo yokukhuthaza ukungena kwamaprotheni.

Ucwaningo oluthile lukhombisa ukuthi ukufaka ingxenye yamakhalori akho ngama-whey protein kungadala ukulahleka kwesisindo okukhulu, kuyilapho futhi kukhulisa isisindo somzimba esinciphile (,).

Vele uqiniseke ukuthi ufunda uhlu lwezithako, ngoba ezinye izinhlobo zilayishwa ushukela ongeziwe nezinye izithasiselo ezingenampilo.

29.Zijwayeze Ukudla Ngokucabanga

Ukudla okucabangayo kuyindlela esetshenziselwa ukukhulisa ukuqwashisa ngenkathi udla.

Kukusiza ukwenza ukukhetha kokudla okuqwashayo futhi uthuthukise ukuqwashisa ngendlala yakho nokusutha. Kuyakusiza ukuthi udle uphilile ngokuphendula lezo zinkomba ().

Ukudla okucabangayo kukhonjisiwe ukuthi kunemiphumela ebalulekile esisindweni, ekuziphatheni kokudla nasekucindezelekeni kubantu abakhuluphele. Kusiza kakhulu ukulwa nokudla ngokweqile nokudla okungokomzwelo (,,).

Ngokwenza ukukhetha kokudla okuqondayo, ukwandisa ukuqonda kwakho nokulalela umzimba wakho, ukwehlisa isisindo kufanele kulandele ngokwemvelo futhi kalula.

30. Gxila Ekushintsheni Indlela Yakho Yokuphila

Ukudla ukudla kungenye yalezo zinto ezihlala zehluleka esikhathini eside. Eqinisweni, abantu "abadla" bavame ukukhuluphala ngokuhamba kwesikhathi ().

Esikhundleni sokugxila kuphela ekwehliseni isisindo, kwenze kube umgomo oyinhloko ukondla umzimba wakho ngokudla okunempilo nezakhamzimba.

Yidla ukuze ube ngumuntu onempilo, ojabulayo, onempilo - hhayi nje ukunciphisa isisindo.