Izindlela Ezilula Zokunciphisa Isisindo

-Delile

• 1. Yidla njalo emahoreni amathathu
• 2. Yidla imifino nemifino ngesikhathi sokudla okuyisisekelo
• 3. Yidla ukudla okuqinile ukuze uthole ukudla okulula
• 4. Phuza u-1.5 kuya ku-2 wamalitha amanzi ngosuku
• 5. Yenza okuthile ngokomzimba
• 6. Yidla emapuletini amancane
• 7. Lala amahora ayisishiyagalombili ebusuku
• 8. Ukuthenga emva kokudla

Amathiphu okwehlisa isisindo somzimba afaka phakathi izinguquko emikhubeni ekhaya nasezitolo ezinkulu, kanye nokuvivinya umzimba njalo.

Kubalulekile ukukhumbula ukuthi ukuze wehlise isisindo ngamandla, kuyadingeka ukuthi wakhe imikhuba enempilo okufanele igcwaliswe nsuku zonke, ngokulandela inqubo ejwayelekile ukuze umzimba usebenze kahle. Okulandelayo amathiphu ayi-8 alula abalulekile ekwehliseni isisindo.

1. Yidla njalo emahoreni amathathu

Ukudla njalo emahoreni ama-3 kubalulekile ngoba kusiza ukukhulisa imetabolism, okwenza umzimba usebenzise amandla amaningi. Ngaphezu kwalokho, ukuba nezikhathi zokudla ezijwayelekile nakho kunciphisa umuzwa wendlala kanye nenani lokudla okudliwayo, kukhuthaza ukwehla kwesisindo. Isibonelo sokudla okulula okunempilo ubisi noma iyogathi enamabhisikidi ngaphandle kokugcwalisa noma amantongomane ama-3.

2. Yidla imifino nemifino ngesikhathi sokudla okuyisisekelo

Imifino icebile ku-fiber ezosebenza emathunjini ngokunciphisa ukumuncwa kwamafutha nokwenza ngcono ukuhamba kwamathumbu. Ngaphezu kwalokho, imifino icebile ngamavithamini namaminerali athuthukisa ukusebenza komzimba, aqede ubuthi emzimbeni futhi aqinise amasosha omzimba.

3. Yidla ukudla okuqinile ukuze uthole ukudla okulula

Ukudla ukudla okuqinile ungadla okulula ngaphandle kokuphuza uketshezi kukusiza wehlise isisindo ngoba kwandisa umuzwa wokusutha futhi kwehlisa nendlala. Ukuhlafuna kancane kudala ukuthi umuzwa wokusutha ufinyelele ebuchosheni ngokushesha, futhi ukudla okuqinile kugcwalisa isisu kakhulu, kunciphise inani lokudla okudliwayo.

4. Phuza u-1.5 kuya ku-2 wamalitha amanzi ngosuku

Ukuphuza amanzi amaningi nsuku zonke kukusiza wehlise isisindo ngoba kunciphisa isifiso sokudla futhi kuthuthukise ukuhamba kwamathumbu, kunciphise ukuqunjelwa futhi kusize ukuhlanza amathumbu. Ngaphezu kwalokho, amanzi athuthukisa ukusebenza kwezinso futhi anciphise isikhumba, avimbele ukuvela kwemibimbi.

5. Yenza okuthile ngokomzimba

Ukwenza ukuvivinya umzimba kubalulekile ukwehlisa isisindo ngoba kusiza ukushisa ama-calories nokuqinisa umzimba. Ngaphezu kwalokho, ukuzivocavoca umzimba kuthuthukisa ukujikeleza kwegazi, kwehlisa umfutho wegazi futhi kusize ukulawula i-cholesterol.
Kodwa-ke, ama-calories alahlekile ngesikhathi sokuzivocavoca angatholwa kalula ngokudla okunganele. Bona izinto ezi-7 ezonakalisa kalula ihora elilodwa lokuqeqeshwa.

6. Yidla emapuletini amancane

Ukudla emapuletini amancane kukusiza wehlise isisindo njengoba kuyindlela yokwehlisa inani lokudla okubekwa kupuleti. Lokhu kungenxa yokuthi ubuchopho buhlala bufuna ipuleti eligcwele ngesikhathi sokudla, futhi njengoba amapuleti amancane egcwalisa ngokushesha futhi nokudla okuncane, ayithiphu enhle yokusiza ekunciphiseni isisindo.Ngaphezu kwalokho, ukudla ngamakhekhe amancane nakho kuyasiza ekwehliseni isisindo ngoba kwenza ukudla kudliwe kancane, okwandisa ukusutha futhi kwehlise inani lokudla okudliwayo.

7. Lala amahora ayisishiyagalombili ebusuku

Ukulala kahle kukusiza ukuthi uphumule futhi wehlise ingcindezi nokukhathazeka, wehlise indlala yasebusuku nokusetshenziswa kokudla ebusuku. Ngaphezu kwalokho, ukulala kahle ebusuku kukhiqiza ama-hormone abhekele umuzwa wenhlalakahle, evumela ukukhetha kokudla okunempilo ngosuku olulandelayo.

8. Ukuthenga emva kokudla

Ukuya esitolo noma enxanxatheleni yezitolo ngemuva kokudla kuhle ukuthi ungazizwa ulambile phakathi kokuthenga nokudla amaswidi nokudla okulula. Ngaphezu kwalokho, ukungalambi ngenkathi uthenga kusiza ekwenzeni ukukhetha okungcono kokudla ozokuyisa ekhaya, kukhetha ukuhambisana nokudla kulezi zinsuku ezimbalwa ezizayo.

Buka ividiyo elandelayo bese ubona amanye amathiphu wokuthi unganciphisa kanjani isisindo ngaphandle kokuzivocavoca ngomzamo omkhulu: