Ungakwenza kanjani ukudla okusheshayo kokunciphisa isisindo

-Delile

• Ukudla kwesisindo esisheshayo sezinsuku ezi-3
• Ungakwengeza kanjani ukudla
• Yimaphi amakhambi angasetshenziswa
• Yiziphi izivivinyo okufanele uzenze
• Hlola ulwazi lwakho lokudla
• Hlola ulwazi lwakho!

Ukwehlisa isisindo ngokushesha, kufanele kudliwe amakhalori amancane, udle ukudla okunomsoco nokuzivocavoca umzimba ukuze ushise amanoni aqoqiwe.

Kodwa-ke, kunabantu abaningi okuthi, ngisho nokwamukela lezi zinyathelo, bakuthole kunzima ukwehlisa isisindo futhi, kulezi zimo, iseluleko esihle ukuya kudokotela we-endocrinologist ukuze aqinisekise ukuthi akuyona yini inkinga ngezinguquko ze-thyroid noma ze-metabolic ezenza ukunciphisa umzimba kunzima.

Ukudla kwesisindo esisheshayo sezinsuku ezi-3

Ithebula elilandelayo libonisa imenyu yezinsuku ezi-3 yokwehlisa isisindo ngokushesha:

Isidlo	Usuku 1	Usuku 2	Usuku 3
Ukudla kwasekuseni	1 ingilazi yobisi lwe-alimondi + ucezu olu-1 lwesinkwa esiphelele senhlamvu	1 i-yogurt enamafutha amancane + ama-toast amane aphelele	Uvithamini onobisi olushelelayo + 1 ucezu lukapapaya + 1 isipuni sikakhiwane kakolweni
Isidlo sasekuseni	I-apula eli-1	1 ipheya	Ama-chestnut ama-2
Isidlo sasemini sasemini	Isifuba senkukhu esosiwe + i-3 col yesobho elayisi elinsundu + i-coleslaw, utamatisi kanye ne-beet egayiwe + i-orange eyodwa	Ucezu olulodwa lwenhlanzi ephekiwe + 1 amazambane abilisiwe + isaladi yeklabishi eboshiwe + ucezu olu-1 lwekhabe	I-chicken fillet kutamatisi isosi + i-3 col yesobho le-chickpea + isanqante, isaladi ye-chayote ne-broccoli + ama-strawberry ama-5
Isidlo sasemini	I-yogurt ephansi enamafutha + ama-chestnut amabili	1 ucezu lwesinkwa esiphelele + ukhilimu we-ricotta	Ijusi ubuthi emzimbeni nge-kale, i-orange ne-flaxseed

Ngaphambi kokuqala ukudla, okuhle ukukwenza ukukhipha ubuthi besibindi, ukuze ufeze imiphumela ngokushesha okukhulu.

Bukela ividiyo elandelayo bese ufunda ukwenza ijusiubuthi emzimbeni ucebile nge-fiber ukuqala ukudla:

Ungakwengeza kanjani ukudla

1. Thatha itiye eliluhlaza nsuku zonke, njengoba limanzisa futhi lisiza ukwelapha ukugcinwa kwamanzi, kunciphise ukuvuvukala komzimba;
2. Phuza amanzi amaningi futhi ugweme ukuphuza i-soda,
3. Gwema ukudla okufana namaswidi, amasosi noma iziphuzo ezidakayo;
4. Nciphisa umthamo wokudla ngakunye, wenze okungenani ukudla okungu-6 ngosuku, njengokudla kwasekuseni, ibhulakufesi, isidlo sasemini, isidlo, isidlo sakusihlwa kanye nesidlo sakusihlwa, ngezikhathi ezithile ezibalelwa emahoreni amathathu phakathi kwazo;
5. Khulisa ukusetshenziswa kwefayibha ngokudla izithelo ezingaphekiwe, imifino eluhlaza, isinkwa sokudla okusanhlamvu, ufulawa nefulawa nelayisi elinombala omnyama noma ukuthatha isithasiselo sokudla esine-fiber enjenge-Benefiber.

Thola ukuthi mangaki amakhilogremu owadingayo ukuze wehlise isisindo sakho esifanele

Yimaphi amakhambi angasetshenziswa

Ezinye izibonelo zezixazululo zemvelo zokwehlisa isisindo kungaba, i-orange ebabayo, i-flaxseed ne-chitosan. Kodwa-ke, imishanguzo efana ne-orlistat, i-sibutramine, noma i-lorcaserin hydrochloride, ngokwesibonelo, ingabekwa ngudokotela ukusiza ekunciphiseni isisindo, ikakhulukazi lapho ukukhuluphala sekuvele kubeka impilo yakho engcupheni.

Noma kunjalo, ukukhetha izixazululo zemvelo njengokuthatha itiye eliluhlaza noma ukufaka i-Spirulina, kuyizindlela ezinempilo zokufinyelela isisindo esifanele, esisiza ukusheshisa imetabolism ngokushisa amafutha asendaweni nokusiza ukulahlekelwa yisisu.

Thola amanye amakhambi angasetshenziswa ukukusiza wehlise isisindo futhi ubuke le vidiyo elandelayo bese uthola ukuthi iziphi izithako ezisiza ukuvimbela indlala:

Yiziphi izivivinyo okufanele uzenze

Ukuzivocavoca ukuze unciphise isisindo ngokushesha yilokho okusiza ukusebenzisa amakholori njengokuhamba, ukugijima, ukuhamba ngebhayisikili, ukudansa, ukubhukuda noma ukuqeqeshwa kwesisindo, ngokwesibonelo, okungenani imizuzu engama-30 nsuku zonke ukusiza ukukhulisa imetabolism nokwenza lula ukwehla kwesisindo.

Kodwa-ke, into ebaluleke kakhulu ukukhetha ukuzivocavoca umzimba okuthandayo ukuze ungapheli amandla.

Hlola ulwazi lwakho lokudla

Gcwalisa le mibuzo esheshayo ukuthola izinga lakho lolwazi mayelana nokudla ukuze unciphise isisindo:

• 1
• 2
• 3
• 4
• 5
• 6
• 7

Hlola ulwazi lwakho!

Qala isivivinyo Kubalulekile ukuphuza amalitha amanzi aphakathi kuka-1.5 no-2 ngosuku. Kepha uma ungathandi ukuphuza amanzi alula, inketho engcono kunazo zonke yile:

• Phuza ijusi yezithelo kodwa ungafaki ushukela.
• Phuza ama-teas, amanzi anamakha noma amanzi akhanyayo.
• Thatha ama-sodas alula noma okudliwayo uphuze ubhiya ongewona utshwala.

Engikudlayo kunempilo ngoba:

• Ngidla isidlo esisodwa noma ezimbili emini ngevolumu ephezulu, ukubulala indlala yami futhi kungadingeki ngidle noma yini enye usuku lonke.
• Ngidla ukudla okunemiqulu emincane futhi ngidla ukudla okucutshunguliwe okuncane njengezithelo nemifino. Ngaphezu kwalokho, ngiphuza amanzi amaningi.
• Njengalapho ngilambile kakhulu futhi ngiphuza noma yini ngesikhathi sokudla.

Ukuze ube nazo zonke izakhi zomzimba ezibalulekile, kungcono:

• Yidla izithelo eziningi, noma ngabe kunguhlobo olulodwa nje.
• Gwema ukudla ukudla okuthosiwe noma ama-cracker agxishiwe bese udla kuphela engikuthandayo, uhlonipha ukunambitheka kwami.
• Yidla kancane konke bese uzama ukudla okusha, izinongo noma amalungiselelo.

Ushokoledi ngu:

• Ukudla okubi okufanele ngikugweme ukuze ngingakhulupali futhi okungalingani ekudleni okunempilo.
• Ukukhetha okuhle kwamaswidi uma kune-cocoa engaphezu kwama-70%, futhi kungakusiza nokuthi wehlise isisindo futhi wehlise isifiso sokudla amaswidi ngokujwayelekile.
• Ukudla okuthi, ngoba kunezinhlobo ezahlukahlukene (ezimhlophe, ubisi noma umnyama ...) kungivumela ukuthi ngenze ukudla okuhlukahlukene kakhulu.

Ukwehlisa isisindo sokudla ukudla okunempilo kumele ngihlale:

• Lamba futhi udle ukudla okungenakuphikisa.
• Yidla ukudla okuluhlaza okwedlulele kanye namalungiselelo alula, afana nosiwe noma aphekiwe, ngaphandle kososo abanamafutha kakhulu nokugwema inani elikhulu lokudla ngakunye.
• Ukuphuza imishanguzo yokwehlisa isifiso sami sokudla noma ukwandisa umzimba wami, ukuze kungigqugquzele.

Ukwenza ukufundwa okuhle ngokudla futhi unciphise isisindo:

• Akufanele neze ngidle izithelo zekhalori kakhulu noma ngabe ziphilile.
• Kufanele ngidle izithelo ezahlukahlukene noma ngabe zinama-caloric kakhulu, kepha kulokhu, kufanele ngidle kancane.
• Amakholori ayinto ebaluleke kakhulu lapho ukhetha isithelo okufanele ngisidle.

Ukufundiswa kabusha kokudla kungukuthi:

• Uhlobo lokudla olwenziwe isikhathi esithile, ukufinyelela nje isisindo osifunayo.
• Okuthile okulungele kuphela abantu abakhuluphele ngokweqile.
• Isitayela sokudla esingakusizi nje kuphela ukufinyelela isisindo sakho esifanele kepha futhi sithuthukisa impilo yakho yonke.

Langaphambilini Okulandelayo