Buza Udokotela Wokudla: Indlela Enempilo Yokuthola Isisindo

-Delile

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Umbuzo: Wonke umuntu uhlale ekhuluma ngokunciphisa umzimba, kodwa empeleni ngingathanda inzuzo isisindo esincane. Ngingakwenza kanjani lokho ngendlela enempilo?

A: Ungangeza amakhilogremu ngendlela enempilo. Ngiyajabula ukuthi ufuna ifayela le- kwesokudla indlela yokuthola isisindo, njengoba isikhathi esiningi lapho abantu bengafuni ukunciphisa umzimba, bazovele bayeke ukunaka ukudla kwabo bese kulandela ukuzuza kwesisindo esibi.

Ini hhayi ukwenza: "Yidla kakhulu." Angikwazi ukumelana nalesi seluleko. Ingxenye encane yami ifela ngaphakathi noma nini lapho ngizwa izazi zokudla noma izazi zokudla zinika izeluleko zokuzuza isisindo okubandakanya ukukhuphuka kwamakhalori ngo:

"Ukuphuza ijusi yezithelo eningi"

"Ukudla u-ayisikhilimu"

"Ukudla ama-pretzels nama-popcorn usuku lonke"

Njengoba nje kunezindlela ezinempilo zokwehlisa isisindo, kunezindlela ezinempilo zokuzuza isisindo, futhi ukulayisha kuma-carbohydrate alula kanye nokudla okunoshukela omningi, okunamafutha aphezulu hhayiindlela yokwenza.

Ngingachaza ukuzuza kwesisindo esinempilo njengesisindo esivela kakhulu emisipheni. Ukungeza umsipha omncane emzimbeni wakho ngeke nje kukhulise isisindo sakho, kuzothuthukisa impilo yakho. Ukwakha nokugcina imisipha kuyindlela eyinhloko yokulwa nenqubo yokuguga, ngaphezu kokukunikeza ukubukeka amadoda nabesifazane abaningi abakulwela. Imisipha ifuna ngokweqile umzimba wakho, ngakho-ke izokwenyusa nezidingo zomzimba wakho zekhalori, ikuvumele ukuthi udle kancane emini.

Njengoba le kuyincazelo yethu yesisindo esinempilo, uzodinga inhlanganisela yokuqeqeshwa kokumelana (funda konke ngokuqeqeshwa kokumelana noMqeqeshi Wosaziwayo weShape.com) kanye ne-caloric excess. Yebo, udinga amakhalori amaningi ukuze uzuze isisindo, kepha asithathi indlela "yamakhalori nganoma iyiphi indlela edingekayo". Nakhu okumele ukwenze ukuze uqinisekise ukuthi isisindo osizuzayo siyasebenza futhi sinempilo.

1. Qala ngokunensa: Ngokungafani nokulahlekelwa kwamafutha, ukuthola isisindo sekhwalithi kuyinkqubo ehamba kancane. Asifuni ukungeza inombolo engasile yama-calories zisuka nje, njengoba lokhu kuzoholela ekukhuleni kwamafutha amaningi-ngokusobala hhayi uhlobo lwesisindo ofuna ukulifaka kuhlaka lwakho. Kunalokho engeza ama-calories angu-300 kuphela ekudleni kwakho kwansuku zonke futhi wandise ukusuka lapho. Amakholori angamakhulu amathathu kungenzeka angakwenzeli wona, ungahle udinge ama-calories angama-600 noma mhlawumbe angama-900 ngosuku, kepha qala kuma-calories angama-300 bese unyukela kuma-calories angama-600 ngemuva kwamasonto amabili uma ungatholi isisindo.

2. Khokha kakhulu imiphumela yokuzivocavoca: Njengoba uzoqala (noma uzoqhubeka) ukuphakamisa izinsimbi ukuze uthuthukise imizamo yakho yokuzuza isisindo, kufanele usebenzise ngokunenzuzo izinguquko ezingokomzimba nezamakhemikhali ezinto eziphilayo eziba khona ngenxa yokuqeqeshwa kwesisindo. Bheka, ukuqeqeshwa kokumelana nenqubo efuna ukwenziwa kwemisipha ephula imisipha yakho; bese kuthi ngemuva kwalokho umzimba wakho wenze ukulungisa nokwakha kabusha imisipha kube yinto ephambili. Lesi ngesinye sezikhathi ezimbalwa lapho ungakwazi ukukhetha ngokuncamelayo ukuthi ukhiphe ama-calories nezakhamzimba uye emisipha yakho. Qiniseka ukuthi ungeze amakhalori akho angeziwe ngqo ngemuva noma ngaphakathi kwamahora amathathu weseshini yakho yokuqeqesha.

Yidla amakhalori ekhwalithi amaningi: Nakuba izeluleko zendabuko zikukhuthaza ukuthi udle ama-carbs nama-calories ashibhile futhi alula, ukudla okuvela kukho lawo ma-calorie kunomthelela ongaphezu kwevelu yawo yekhalori. Ukudla okuhlukene kuqukethe imisoco ehlukene, ama-antioxidants, nezinhlobo zamaprotheni, ama-carbohydrate, namafutha anezimpawu ezihlukile kanye nemiphumela ehlukile kumahomoni nezinqubo emzimbeni wakho. Amakholori angamakhulu amathathu avela kujusi we-cranberry kanye nama-calories angama-300 kusuka ku-1 inkomishi egcwele i-yogurt yamaGrikhi, i-1/2 inkomishi eluhlaza okwesibhakabhaka, nezipuni ezimbili zokudla okunefilakisi kuyafana ngokulinganayo, kepha imiphumela emzimbeni wakho yehluke kakhulu, kanti eyokugcina ibhekiswe kakhulu ukuzuza kwesisindo esinempilo nokwenza ngcono impilo.

Hlanganisa lawa masu asebenze kanye nohlobo oluqhubekayo lokuqeqesha isisindo, futhi uzobe uthola isisindo sekhwalithi ngokushesha.

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