Isikhumba somkhohlisi: siyini, kungani kwenzeka nokuthi yini okufanele uyenze
-Delile
- Kungani kwenzeka
- Ungawanciphisa kanjani amafutha
- Ungayandisa kanjani imisipha
- Imenyu yokukhetha i-fake skinny
Igama elithi skinny mbumbulu livame ukusetshenziselwa ukuchaza abantu abangakhuluphali ngokweqile, kepha abanenkomba ephezulu yomzimba womzimba, ikakhulukazi ukunqwabelana okukhulu kwamafutha esifundeni sesisu, namazinga aphansi emisipha, okuholela ekwandeni kwamathuba okuba nezinkinga ezifana i-cholesterol ephezulu, isifo sikashukela kanye namafutha wesibindi.
Ngakho-ke, kubalulekile ukuthi isikhumba somgunyathi samukele imikhuba emihle yezempilo ukwehlisa inani lamafutha emzimbeni futhi sandise ubukhulu bemisipha, ukuvimbela izinkinga. Ngakho-ke, kunconywa ukuthi uzijwayeze ukuzivocavoca umzimba njalo futhi ube nokudla okunempilo futhi okunomsoco, okungcono okucebile ngamaprotheni namafutha amahle.
Kungani kwenzeka
Ukwanda kwezinga lamafutha omzimba ngasikhathi sinye lapho isisindo silingana nobudala nokuphakama kungenzeka ngenxa yezici zofuzo, lokhu kungenxa yokuthi abanye abantu banezinguquko ezincane ezintweni zofuzo ezithanda amafutha asendaweni.
Kodwa-ke, izakhi zofuzo nazo zithonywe indlela yokuphila, njengokuvivinya umzimba nemikhuba yokudla. Ukudla okungenampilo, okunoshukela, ama-carbohydrate namafutha nakho kuthanda ukuqoqwa kwamafutha emzimbeni, ngaphezu kokukhulisa ubungozi bokuhlaselwa yizifo nokwenza kube nzima ukuthola isisindo semisipha.
Ukuntuleka kokuvivinya umzimba, okwaziwa ngokuthi ukungawuvivinyi umzimba, nakho kuvuna ukuzuza kwamafutha, ngoba umzimba awunazinguquko ezivumela ukushiswa kwamafutha nokusetshenziswa kwalawo mafutha njengomthombo wamandla. Ngaphezu kwalokho, indlela yokuphila ehlala phansi yenza kube nzima ukuthola isisindo semisipha, okuholela ekubeni nesisindo esijwayelekile nokwanda kwenani lamafutha.
Ngakho-ke, lapho kunezici ezingahlobana nesikhumba esingelona iqiniso, kubalulekile ukuthi umuntu abonane nososayensi wezokudla ukuze kuhlolwe ukwakheka komzimba kungenziwa nge-bioimpedance noma ngokuhlola amafolda esikhumba, ngaphezu kokwenza izivivinyo yegazi, njenge-cholesterol ephelele kanye nezingxenyana kanye nesilinganiso samavithamini namaminerali.
Bona kuvidiyo elandelayo ukuthi ukuhlolwa kwe-bioimpedance kusebenza kanjani:
Ungawanciphisa kanjani amafutha
Ukwehlisa inani lamafutha ngaphandle kokwehla kwesisindo esikhulu futhi kungavuna ukuzuza kwemisipha, kubalulekile ukuthi lowo muntu alandele indlela yokudla enama-carbohydrate amancane nenani elikhulu lamaprotheni namafutha amahle, ngoba ngakho-ke kungenzeka ukukhuthaza ukushiswa kwamafutha ngenkathi uthanda ukuzuza kwemisipha.
Ukudla okunothe ngamafutha amahle kungamantongomane, amakinati, imbewu, ukwatapheya, ukhukhunathi kanye namafutha omnqumo, futhi kufanele kudliwe kanye nokudla okunothile kuma-carbohydrate noma amaprotheni ekudleni okulula, kusetshenziswa izinhlanganisela ezinjengalezi: izithelo + zamantongomane, isinkwa + ibhotela lamantongomane, uvithamini we-avocado nembewu ye-yogurt + ne-chia.
Ngaphezu kwalokho, kubalulekile ukuzivocavoca umzimba njalo, ngoba kungenzeka ukuthi ukwehla kwesisindo nokuzuza kwemisipha kungenzeka ngendlela enempilo.
Nakhu ukuthi ungazi kanjani inani elifanele lamafutha omzimba.
Ungayandisa kanjani imisipha
Ukuthola ubukhulu bemisipha, kubalulekile ukwenza imisebenzi yokuzivocavoca umzimba nsuku zonke, kunconywa ukujwayeza ukuzivocavoca umzimba nokuzivocavoca amandla, njengokuqeqesha isisindo siphambanl, ngokwesibonelo, njengoba kuyiyona evusa kakhulu i-hypertrophy nokuqinisa imisipha.
Ngaphezu kwalokho, kubalulekile ukudla ukudla okunothe amaprotheni kanye namafutha emvelo kukho konke ukudla kosuku, kufaka nokudla okulula, njengoba lokhu kuthanda ukululama kwemisipha nokwanda kwesisindo somzimba esinciphile. Ngakho-ke, izinketho ezinhle zifaka ushizi namaqanda kokudla okulula, futhi njalo kudla inani elihle lenyama, inhlanzi noma inkukhu ngesidlo sasemini nesasebusuku.
Kubalulekile futhi ukukhumbula ukuthi ukusetshenziswa okwanele kwezithelo nemifino kuyadingeka ukuze umzimba usebenze kahle nokuhlinzeka ngamavithamini namaminerali azovumela ukukhula kwemisipha.
Imenyu yokukhetha i-fake skinny
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 yomfana ozacile ukuze athole ubukhulu bemisipha futhi alahlekelwe ngamafutha:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 inkomishi yekhofi enobisi + izingcezu ezi-2 zesinkwa esiphelele + iqanda eli-1 + ushizi | I-yogurt engu-1 + 1 tapioca nenkukhu noshizi | 1 inkomishi yobisi lwe-cocoa + amaqanda amabili aqhekeziwe + isithelo esingu-1 |
| Isidlo sasekuseni | 1 apula + ama-chestnuts ayi-1 | 1 ingilazi yejusi engenashukela + amakinati ayi-20 | Ibhanana eli-1 ecubuziwe + isipuni esingu-1 ibhotela lamantongomane |
| Isidlo sasemini sasemini | Izipuni eziyi-3 zelayisi + izipuni ezimbili zebhontshisi + 1 isobho esiphakathi + isaladi eluhlaza + ama-kiwis ama-2 | ipasta yenkukhu kutamatisi isoso + imifino esuswe emafutheni omnqumo + 1 orange | inhlanzi eyosiwe + amazambane abilisiwe + izipuni eziyi-3 zelayisi + izipuni ezimbili zebhontshisi + iklabishi eboshiwe + izingcezu ezimbili zikaphayinaphu |
| Isidlo sasemini | iyogathi ene-chia + 1 tapioca neqanda | I-banana Smoothie enesipuni esingu-1 sebhotela lamantongomane + 2 wezipuni zama-oats | 1 inkomishi yekhofi enobisi + izingcezu ezi-2 zesinkwa esiphelele + iqanda eli-1 + ushizi |
Kubalulekile ukukhumbula ukuthi inhloso ukuthi ubuningi nokusatshalaliswa kokudla kuqondiswe ngongoti wokudla, ngokuya ngezidingo zomuntu ngamunye.
Bheka le vidiyo elandelayo ukuthola amathiphu amaningi wokuthola ubukhulu bemisipha:
Izindatshana Zakho
I-6 #BlackYogis Iletha Ukumelwa Kwezempilo
