Kuzongithatha Isikhathi esingakanani Ukulahlekelwa Amafutha Esisu Aseqile?

-Delile

• Kuthatha isikhathi esingakanani ukushisa amafutha?
• Ungakwakha kanjani ukushoda kwekhalori
• Shintsha iziphuzo
• Gwema ukudla okunama-kilojoule amaningi
• Nciphisa izingxenye
• Ungayilinganisa kanjani impumelelo
• Ukuzivocavoca ukushisa amafutha esiswini
• Ukudla okudlela endlini

Ukubuka konke

Ukuba namafutha omzimba kunempilo, kepha kunesizathu esihle sokufuna ukunciphisa isisindo esingeziwe okhalweni lwakho.

Cishe amaphesenti angama-90 amafutha omzimba angaphansi kwesikhumba kubantu abaningi, kulinganisela iHarvard Medical School. Lokhu kwaziwa njengamafutha angaphansi kwesikhumba.

Amanye amaphesenti ayi-10 abizwa ngamafutha we-visceral. Ihlala ngaphansi kodonga lwesisu nasezikhaleni ezizungeze izitho. Yilawo mafutha ahambisana nezinkinga ezahlukahlukene zezempilo, njenge:

• thayipha 2 sikashukela
• Isifo senhliziyo
• umdlavuza

Uma umgomo wakho ukulahla amafutha esiswini, ayikho indlela elula noma esheshayo. Ukudla okonakele kanye nezengezo ngeke kwenze iqhinga. Futhi ukukhomba indawo eyodwa yomzimba ukunciphisa amafutha akunakwenzeka ukuthi kusebenze.

Ukubheja kwakho okuhle ukusebenzela ekulahlekelweni ngamafutha omzimba jikelele ngokudla nangokuzivocavoca umzimba. Uma usuqala ukunciphisa umzimba, kunethuba elihle lokuthi ezinye zizovela esiswini sakho.

Ukuthatha isikhathi esingakanani kwehlukile kuwo wonke umuntu. Qhubeka ufunde ukuze ufunde isikhathi esimaphakathi esidingekayo ukuze ulahlekelwe ngamafutha esiswini ngokweqile nokuthi ungaqala kanjani.

Kuthatha isikhathi esingakanani ukushisa amafutha?

Kufanele ushise ama-calories angama-3 500 ukuze ulahlekelwe yikhilogremu elilodwa. Lokhu kungenxa yokuthi ama-calories angu-3 500 alingana nephawundi elilodwa lamafutha.

Ukwehlisa amakhilogremu angu-1 ngesonto, kufanele ususe ama-calories ayi-500 ekudleni kwakho nsuku zonke. Ngalelo jubane, ungalahla cishe amakhilogremu ama-4 ngenyanga.

Ukwandisa umsebenzi womzimba kuzokusiza ukuthi ushise ama-calories amaningi. Ukuzivocavoca futhi kwakha isisindo semisipha. Imisipha inzima kunamanoni, ngakho-ke noma ubukeka futhi uzizwa unciphile, ingahle ingabonakali esikalini.

Wonke umuntu wehlukile. Kunokuhlukahluka okuningi ekutheni kungakanani ukuvivinya umzimba okudingekayo ukushisa ikhalori.

Uma ukhudlwana, amakholori owashisayo enza noma yini. Abesilisa banemisipha eminingi kunabesifazane abalinganayo, ngakho lokho kusiza abesilisa bashise ama-calories amaningi.

Ungakwakha kanjani ukushoda kwekhalori

Amakholori amayunithi wamandla avela ekudleni. Uma usebenzisa amandla amaningi, ushisa amakhalori amaningi. Amakhalori angasetshenzisiwe agcinwa njengamafutha. Ungashisa izitolo zamafutha ngokuthatha ama-calories ambalwa bese usebenzisa amandla amaningi.

Nazi ezinye izindlela zokusika amakhalori ongawaqala namuhla:

Shintsha iziphuzo

• Phuza amanzi esikhundleni sesoda.
• Zama ikhofi elimnyama esikhundleni sekhofi enongwe ngokhilimu ongeziwe noshukela.
• Nciphisa utshwala.

Gwema ukudla okunama-kilojoule amaningi

• Gwema ukudla okusheshayo nokudla okwenziwe nge-ultra.
• Yidla izithelo esikhundleni sezinto ezibhakiwe namaswidi ahlanganisiwe.
• Khetha ukudla okunobisi olunamafutha amancane kunokudla okunamafutha amaningi.
• Yidla ukudla okosiwe noma okosiwe esikhundleni sokudla okuthosiwe.
• Hlola ukubalwa kwekhalori kumamenyu okudlela. Ungase umangale ukuthi mangaki amakhalori asendaweni yokudlela ejwayelekile.
• Sebenzisa uhlelo lokusebenza lwamahhala lokubala ikhalori.

Nciphisa izingxenye

• Linganisa amafutha asetshenziselwa ukupheka.
• Nciphisa amafutha nokunye okokugqoka isaladi.
• Sebenzisa ipuleti elincane noma isitsha.
• Yidla kancane, bese ulinda imizuzu engama-20 ngemuva kokudla ukuze uqiniseke ukuthi usuthi.
• Ezitolo zokudlela, thatha uhhafu wokudla kwakho uye ekhaya.
• Ungadli phambi kwe-TV, lapho kulula khona ukugcina ukudla okulula.

Cabanga ngobuningi bokudla, futhi.Isibonelo, inkomishi eyodwa yamagilebhisi inezungezile, kepha inkomishi yamagilebhisi omisiwe inayo. Imifino nezithelo ezintsha zigcwele amanzi nefayibha, ngakho-ke zizokusiza uzizwe ugcwele ngaphandle kwama-calories amaningi.

Ukuze ugcine isisindo somzimba esinciphile, uzodinga amaprotheni amaningi.

Ngo-2016, abacwaningi benza ukuhlaziywa kwemeta kwezilingo ezingama-20 ezilawulwa ngokungahleliwe ezibandakanya ukudla nokuncipha. Baphetha ngokuthi abantu abadala abaneminyaka engama-50 nangaphezulu balahlekelwe ngamafutha amaningi futhi bagcina isisindo esiningi kakhulu ekudleni okunqunyelwe amandla, okunamaprotheni amaningi kunokudla okune-protein ejwayelekile.

Ngaphezu kwendlela ejwayelekile yokuzivocavoca umzimba, zama lezi zishisi zekhalori:

• Paka kude bese uhamba izinyathelo ezengeziwe.
• Okungcono, ukuhamba ngebhayisikili noma ukuhamba ngezinyawo kunokushayela.
• Sebenzisa izitebhisi esikhundleni samakheshi nama-escalator uma ungakwazi.
• Thatha ukuhambahamba ngemuva kokudla.
• Uma usebenza etafuleni, sukuma okungenani kanye ngehora uhambe ibanga elifushane noma welule.

Imisebenzi eminingi ejabulisayo ikusiza ushise amakhalori, njengokuhamba izintaba, ukudansa, kanye nokugalufu. Isibonelo, emizuzwini engama-30 yensimu ejwayelekile, umuntu ongamakhilogremu ayi-125 angashisa ama-calories angama-135, kanti umuntu ongamakhilogremu angu-185 angashisa angama-200.

Lapho uhamba ngokwengeziwe, ama-calories owashisayo ngokwengeziwe. Futhi maningi amathuba okuthi ulahlekelwe amanye amafutha esiswini.

Ungayilinganisa kanjani impumelelo

Zilinganise kanye ngesonto ngesikhathi esifanayo sosuku ukulandelela ukulahleka kwesisindo jikelele.

Uma udla inani elihle lamaprotheni futhi uzivocavoca njalo, kungenzeka wakhe imisipha. Kepha khumbula ukuthi isikali asiyitsheli yonke indaba.

Ukubona ukuthi empeleni ulahla amafutha esiswini, sebenzisa i-tape measure. Linganisa njalo endaweni efanayo.

Yima uqonde, kepha ngaphandle kokumunca esiswini sakho. Zama ukungadonsi i-tape kanzima ngokwanele ukuze unciphise isikhumba. Linganisa uzungeze izinga lenkinobho yakho yesisu.

Esinye isibonakaliso se-telltale ukuthi izingubo zakho zilingana kangcono, futhi uqala ukuzizwa ungcono, futhi.

Ukuzivocavoca ukushisa amafutha esiswini

Ucwaningo olushicilelwe ku-Journal of Obesity lukhombisa ukuthi ukuvivinya umzimba ngamandla ngezikhathi ezithile kungasebenza kakhulu ekunciphiseni amafutha omzimba angaphansi nangaphansi kwesinye kunezinye izinhlobo zokuzivocavoca.

Ukuvivinya umzimba okubhekise esiswini kungenzeka kungathinti amafutha akho e-visceral, kepha angasiza ekuqiniseni imisipha yakho, futhi lokho kuyinto enhle.

Into ebalulekile ukuqhubeka nokunyakaza nokwakha ukuzivocavoca usuku lwakho. Awudingi ukunamathela entweni eyodwa, futhi. Hlanganisa ukuze ungadinwa. Zama:

• Imizuzu engama-30 yokuzivocavoca umzimba ngamandla ezinsukwini eziningi
• ukuzivocavoca umzimba kabili ngesonto
• ukuqeqeshwa kwamandla ukwakha imisipha
• welula into yokuqala ekuseni futhi ngaphambi kokulala

Ukudla okudlela endlini

Ukuqondisa kuphela amafutha esiswini kungahle kungabi uhlelo oluhle kakhulu. Ukwehlisa isisindo futhi ukusigcine kude, kufanele wenze izinguquko onamathela kuzo. Uma kuzwakala njengokuningi kakhulu, qala ngoshintsho olulodwa oluncane bese ungeza ezinye uma usukulungele.

Uma uhlehla emuva, konke akulahlekile - akuyona "indlela yokudla" Kuyindlela entsha yokuphila! Futhi ukuhamba kancane nokuqina kuyisu elihle.