Imibuzo emi-5 Eyinqaba Yokunciphisa Isisindo, Iyaphendulwa!

-Delile

• Ingabe Amaphupho Asebusuku Ashisa Amakhalori?
• Ingabe Izinwele Zami Zingaba Nesandla Esisindweni Esengeziwe Esikalini?
• Ngabe umzimba wakho uthatha uhlu lwama-calories wezinsuku phakathi kwamabili bese wengeza isisindo khona lapho?
• Ingabe ukuqunjelwa okubangelwa igesi kubonakala esikalini?
• Ingabe ikhona into enjengama-calories amabi?
• Buyekeza kwe-

Wake wazibuza ukuthi izinwele zakho zinesisindo esingakanani noma uma ukujikijela nokujika ngesikhathi sobusuku kushisa ama-calories? Nathi senze njalo-ngakho-ke sibuze u-Erin Palinksi, i-RD, uMxhumanisi Wezokondla nomlobi walokho okuzayo Ukudla KweBelly Fat KwamaDummies uma kukhona iqiniso kule mibuzo emihlanu engekho odongeni yokunciphisa isisindo.

Ingabe Amaphupho Asebusuku Ashisa Amakhalori?

Uma amaphupho akho ehlukile, ngokuqinisekile kufanele ushise amakholori ambalwa ugxuma amabhilidi amade futhi undiza emoyeni, akunjalo? Akunjalo, ngokusho kukaPalinski.

"Ukuthi uvuka inhliziyo yakho igijima, akusho ukuthi ushisa ama-calories," esho. Kodwa-ke, uma iphupho noma iphupho elibi likwenza ukuthi uphonsa futhi ujike imizuzu noma amahora, lokhu kuzoshisa amakhalori ambalwa kunokulala unganyakazi.

Ku-flipside, uma ukuzidela kwakho kwasebusuku kuphazamisa ikhwalithi yakho yokulala, empeleni kungaba okungekuhle umthelela wesisindo. Ucwaningo lukhombisa ukuthi ngemuva kokulala ubusuku obubi, ama-hormone alawula isifiso sokudla njenge-ghrelin ne-leptin angaba sebhalansi, akhuphule isifiso sokudla futhi akwenze udle kakhulu, okukhipha noma yiliphi ikhalori elincane ongase uhlangane nalo ngenkathi uphonsa futhi ujika ebusuku.

Ingabe Izinwele Zami Zingaba Nesandla Esisindweni Esengeziwe Esikalini?

Lokhu kuncike ezinweleni zakho-uma zizinde futhi ziwugqinsi, zingaba nesisindo esiyi-ounce noma amabili, kusho uPalinski. (Cabanga ngewigi. Uma uyiphakamisile wayilinganisa, noma ngabe ilula kakhulu, ibingabhalisa njengama-ounces ambalwa). Uma usanda kuphuma eshaweni futhi izinwele zakho zimanzi, lokhu kungase futhi kwengeze i-ounce eyengeziwe noma amabili ngenxa yesisindo samanzi angeziwe.

Ngaphandle kokuthi unesikali sokugezela esihle, kungenzeka ukuthi awulandeli isisindo sakho nge-ounce. Futhi noma ngabe kunjalo, ukusola izinwele ezinkulu ngobuningi obungeziwe ngeke kukusize ufinyelele imigomo yakho ngokushesha.

Ngabe umzimba wakho uthatha uhlu lwama-calories wezinsuku phakathi kwamabili bese wengeza isisindo khona lapho?

Cha. Umzimba wakho uhlala uvutha, uhlanganisa umzimba, futhi ugcina ama-calories 24/7. Uma udla ama-calories amaningi kakhulu esidlweni sakusihlwa, awagcini ngokuzumayo phakathi kwamabili. Futhi, udinga ukudla ngokweqile ama-calories angu-3 500 (ongawashisi) ukuze uthole iphawundi, kusho uPalinski.

Umzimba wakho usebenzisa amandla (okungukuthi amakhalori) kuyo yonke imisebenzi ebalulekile yokuphila, okuhlanganisa ukugaya nokuphefumula, futhi lezi zinto azimi ngenkathi ulele. Noma yimaphi amakhalori eqile owadlayo namuhla angase ashiswe kusasa, ngaphambi kokuthi uqongelele okwanele ukuze uthole isisindo.

Ingabe ukuqunjelwa okubangelwa igesi kubonakala esikalini?

"Ugesi ungakwenza uzizwe sengathi ukhuluphele futhi wenze isisu sakho sibonakale futhi sizwakale siphazamisekile, kodwa njengoba igesi ingumoya nje, ayiqukethe isisindo sangempela," kusho uPalinksi. Igesi nayo ingahambisana nokugcinwa kwamanzi (ikakhulukazi ngesikhathi sakho), futhi isisindo samanzi singakhuphula isisindo esikalini ngamakhilogremu ayi-1-5.

Ingabe ikhona into enjengama-calories amabi?

Lokhu ngokuvamile kuyinganekwane. Konke ukudla (ngaphandle kwamanzi) kuqukethe ama-calories. Kodwa-ke, okunye ukudla okunama-calories aphansi kakhulu, njengesilimo esidliwayo esinamagatsha anamanzi, kucatshangwa ukuthi kwakha okuthile okwaziwa ngokuthi "umphumela oshisayo." Lokhu kusho ukuthi amakhalori adingekayo ukugaya nokufaka ukudla aphezulu kune-calories ukudla okuqukethe empeleni. Ngakho-ke ngenkathi udla ithani lesilimo esidliwayo esinamagatsha anamanzi ngeke kube nomthelela esisindweni sakho ngenxa yalokho okubizwa ngokuthi umphumela oshisayo, akuyona indlela ehlakaniphile noma ehlakaniphile yokwehlisa amakhilogremu.

Buyekeza kwe-