Indlela Yokugqabula I-Plateau

-Delile

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Amakhasimende ami umuntu ngamunye avame ukungifuna ngoba ngokuzumayo ayeke ukuncipha. Kwesinye isikhathi kungenxa yokuthi indlela abasebenza ngayo ibingalungile futhi ibangele ukuthi imetabolism yabo ifike kuma okwesikhashana (imvamisa kubangelwa uhlelo oluqinile kakhulu). Kodwa abantu abaningi badinga nje ukulungiswa okuncane ukuze isikali sihambe futhi. Uma uzizwa sengathi ubusendleleni efanele futhi awusaboni imiphumela yokuhlola lawa ma-tweaks ayisithupha:

Lungisa ukudla kwakho kwe-carb

Umzimba wakho unamandla amakhulu okugcina ama-carbohydrate. Ungasusa okungenani amagremu angama-500. Ukubeka lokho ngombono ucezu olulodwa lwesinkwa lupaka amaphremu ayi-15. Uma udla ama-carbohydrate amaningi kunalokho okudingwa umzimba wakho ngokushesha, ugcina okusele ku-carb piggy bank yakho, eyaziwa ngokuthi i-glycogen. Futhi, kuwo wonke amagremu e-glycogen owagcinayo, futhi ubeka cishe amagremu ama-3 kuya kwangu-4 amanzi. Yize lesi sisindo singesona amafutha omzimba siyabonakala esikalini, futhi singakwenza uzizwe ukhukhumele kancane. Indlela engcono kakhulu yokukhipha okungaphezu kwalokho ukusika ama-carbs acwengekile, aminyene njengezinkwa ezimhlophe, i-pasta, nezimpahla ezibhakiwe, futhi ufake amanzi amaningi acebile futhi anomoya "amahle" angacutshungulwanga njengezithelo nemifino emisha, ama-popcorn, kanye nezinhlamvu ezigcwele njengezinhlamvu. i-quinoa kanye nomzala ophelele kakolweni. Uketshezi oluningi noma umoya ngokuluma kusho ama-carbs ambalwa, kepha uzozizwa ugcwele.

Khuphula ukudla kwakho i-fiber

Ucwaningo luye lwabonisa ukuthi igremu ngalinye le-fiber esiyidlayo, siqeda cishe ama-calories ayisikhombisa. Lokho kusho ukuthi uma udla amagremu angama-30 ngosuku empeleni uzokhansela ama-calories angama-210, ukonga okungaholela ekulahlekelweni kwesisindo esingamakhilogremu angama-20 ngonyaka owodwa. Olunye ucwaningo kuma-dieters aseBrazil luthole ukuthi esikhathini esiyizinyanga eziyisithupha, i-gram ngayinye yokufaka i-fiber iholele ekoteni eyengeziwe yesisindo sokuncipha. Bheka ukudla okune-fiber ephezulu emaqenjini okudla afanayo. Isibonelo, inkomishi yenkomishi yobhontshisi omnyama ipakisha ama-2.5 amagremu wefayibha ngaphezu kwama-chickpeas, kanti ibhali linikela ngama-gramu ayi-6 inkomishi ngayinye uma kuqhathaniswa no-3.5 nje erayisi elinsundu.

Yehlisa usawoti kanye nesodium

Amanzi akhangwa i-sodium njengozibuthe, ngakho-ke uma wehlisa usawoti omningi noma i-sodium kunokuvamile, ungase ubambelele oketshezini olwengeziwe. Izinkomishi ezimbili zamanzi (ama-ounces angu-16) zinesisindo sephawundi elilodwa, ngakho ukushintsha uketshezi kuzoba nomthelela osheshayo esikalini. Indlela engcono kakhulu yokusika i-sodium ukweqa isaltshaker noma isiningi esine-sodium bese udla ukudla okusha, okungalungisiwe.

Phuza kakhulu i-H2O

Amanzi ayinto ebalulekile yokusha kwekhalori futhi asiza ukukhipha noma iyiphi i-sodium ne-fluid okweqile okungenzeka ukuthi ulenga kuyo. Ngaphezu kwalokho ucwaningo lwakamuva luthole ukuthi abantu abadala abamane bagwinya izinkomishi ezimbili zamanzi ngaphambi kokudla bajabulela inzuzo enkulu yokwehlisa isisindo; bachitha amaphesenti angu-40 isisindo esiningi phakathi nenkathi yamasonto angu-12 ngenkathi belandela uhlelo oluncishisiwe lwekhalori. Iqembu elifanayo lososayensi phambilini lathola ukuthi abantu ababephuza izinkomishi ezimbili ngaphambi kokudla ngokwemvelo babedla ama-kilojoule angama-75 kuya kwangama-90 ambalwa, inani ebelingaba yiqhwa usuku nosuku.

Yakha ukunyakaza okwengeziwe osukwini lwakho

Uma usuvele uzivocavoca umzimba, yakha umsebenzi owengeziwe osukwini lwakho. Sukuma usonge izingubo, noma i-ayina njengoba ubuka i-TV, noma ugeza izitsha ngesandla. Ukuhamba nje ngezinyawo kushisa amakhalori engeziwe angama-30 kuye kwangama-40 ngehora. Ngehora elilodwa elengeziwe ngosuku okusho ukuthi uzoshisa amakhalori engeziwe acishe abe ngu-15,000 phakathi nesikhathi sonyaka.

Lalela umzimba wakho

Yidla kancane ume lapho usuthi. Ngiyaqiniseka ukuthi uke wakuzwa lokhu ngaphambili kodwa lawa maqhinga amabili ayisihluthulelo. Ucwaningo oluthile lwathola ukuthi lapho abesifazane beyalelwa ukuthi badle kancane baphuza amanzi amaningi futhi badle ama-calories aphansi kane ngomzuzu. Ngesikhathi sokudla ngakunye zama ukuthatha ukuluma okuncane, beka imfoloko yakho phakathi kwabo, uhlafune kahle, futhi ukunambithe ukudla kwakho. Naka futhi ume lapho uzizwa usuthi, wazi ukuthi uzophinde udle futhi kwelinye amahora amathathu kuye kwayi-5.

Iqiniso liwukuthi kuvamile ukuthi isisindo sakho sinciphe futhi sigeleze, ngakho ungathuki uma ubona ukunyuka nokwehla kancane. I-Plateaus ingaphuka futhi ukushintshashintsha kwesisindo okuningi kungenxa yoshintsho esisindweni samanzi, ama-carbohydrate agciniwe, noma imfucuza engakakhishwa emzimbeni wakho kuze kube manje. Kunokuba ubambeke ngezinombolo zama ukugxila endleleni ozizwa ngayo. Uma ungaguquguquki uzoqhubeka nokuhamba ngendlela efanele.

Uyini umbono wakho ngezintaba zokuncipha kwesisindo? Tweet @cynthiasass and @Shape_Magazine.

UCynthia Sass unguchwepheshe wezokudla obhalisiwe oneziqu ze-master kukho kokubili isayensi yokudla kanye nempilo yomphakathi. Ojwayele ukubonwa ku-TV kazwelonke, ungumbhali onikela nge-SHAPE nomxhumanisi wokudla kuNew York Ranger naseTampa Bay Rays. Umthengisi wakhe wakamuva kakhulu weNew York Times yiSAAS.S. I-Slim Yakho: Nqoba Izifiso, Ama-Drop Pounds nama-Lose Inches.

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