Uma Uzama Ukwehlisa Isisindo, Yeka Ukwenza Lezi Zinto Ezi-5

-Delile

• Ukuba Nesikhathi Esinqunyelwe Sokudla
• Ukuphucwa
• Ukubhalisela i-Low-Fat Diet
• Ukuphelelwa Yokudla
• Ukuvivinya umzimba kuphela
• Buyekeza kwe-

Nakuba abanye bezamile amasu amahle ashaqisayo okwehlisa isisindo, kukhona futhi amasu avamile, ahlala isikhathi eside abonakala njengombono omuhle-futhi angase asebenze ekuqaleni-kodwa azobuyela emuva futhi agcine ebangela ukukhuluphala. Uma usesimweni sokukuncipha, gwema ukwenza lezi zinto ezinhlanu.

Ukuba Nesikhathi Esinqunyelwe Sokudla

Uma uzwile ukuthi akufanele udle okwedlule u-6, 7, noma u-8 pm ukuze wehlise isisindo, lokho akulona iqiniso. Ukudla okudliwe ebusuku akugcini ngokuzenzakalela njengamafutha, njengoba bekukholelwa phambilini. Isikhathi lapho uyeka ukudla akuhlangene nokuthi uzosithola noma ulahlekelwe isisindo esingakanani - ngama-calories aphelele owadlayo ngosuku olubalulekile. Uma uyisnacker sasebusuku kakhulu, khetha izinketho ezinempilo okulula ukuzigaya.

Ukuphucwa

Noma ngabe konke kungama-carbs, yonke i-gluten, ushukela konke, konke okubhakiwe, noma konke okunye, isazi sokudla esiqinisekisiwe u-Leslie Langevin, MS, RD, we-Whole Health Nutrition, ukholelwa ukuthi lokhu akuyona impilo yakho ozithandayo nge-pizza-ice-cream-pasta ingaxhasa. Ngemuva kwesikhathi sokuphucwa ngenkani, abantu abaningi bazomane baphonse ithawula badle ipuleti elikhulu kakhulu lanoma yini abaphila ngaphandle kwayo, kusho uLangevin. Noma, uma bekwazi ukudlula esikhathini sokususwa, uma nje bebuyela emuva ekudleni lokhu kudla, isisindo abasilahlile sizobuyela emuva kancane kancane. Uma kukhulunywa ngokulondolozwa kwesisindo, ukulinganisela kuyisihluthulelo.

Ukubhalisela i-Low-Fat Diet

Ukungaholi amafutha noma amafutha aphansi kwakuwumkhuba omkhulu emuva kuma-90s, imfashini esijabule kakhulu ukuthi isidlulile. Ukudla okuningi okunamafutha amancane kugcwele ushukela ukwengeza ukunambitheka, futhi ngenxa yalokho, kugcina kudala ukuzuza kwesisindo-ikakhulukazi amafutha esiswini. Okunye futhi okubalulekile ukuthi selokhu safunda ukuthi ukudla amafutha anempilo njengekotapeya, uwoyela womnqumo, namantongomane kungasiza ekwandiseni imetabolism futhi kungashisa amanoni esiswini. Amafutha anempilo aphinde akugcwalise isikhathi eside, ngakho-ke qhubeka wengeze amantongomane ku-smoothie yakho, ukwatapheya esobhoni sakho, noma gazinga imifino yakho emafutheni omnqumo.

Ukuphelelwa Yokudla

Ukuze ulahlekelwe isisindo, udinga ukudala ukushoda kwekhalori. Futhi ngenkathi ukunciphisa inani lama-calories ekudleni kwakho kuyindlela eyodwa yokwenza lokhu, ukweqa ukudla konke akuyona indlela yokuhamba. Ukulamba umzimba kunganciphisa i-metabolism futhi kuholele ekudleni ngokweqile kamuva. Futhi masikubhekane nakho, uma usebenzisa okungenalutho, ngeke ube namandla okuzivocavoca okuchoboza ikhalori kamuva. Ngaphandle kokuthola ukudla okunempilo ngokujwayelekile, indlela engcono yokunciphisa ukudla kwakho kwekhalori ukuthola izindlela zokwenza ushintsho olunempilo kokudla okuthandayo futhi nangokukhetha ukudla okunama-khalori aphansi anefayibha, amaprotheni, noma okusanhlamvu okuphelele, kungcono ukukugcina ugcwele.

Ukuvivinya umzimba kuphela

Ukusebenza impela kuyingxenye yesilinganiso sokuncipha kwesisindo, kepha uma ucabanga ukuthi kusho ukuthi ungadla noma yini oyifunayo, ngeke ujabule ngemiphumela. Khumbula ukuthi ukugijima kwemizuzu engama-30 ngejubane lama-mph ayisithupha (imizuzu eyi-10 ngehora) kusha ama-calories angama-270. Ukuze ulahlekelwe ikhilogremu ngesonto, udinga ukushisa noma ukusika ama-calories angu-500 ngosuku. Ngakho-ke lokho kusho ukuhlanganiswa nokuzivocavoca kwakho kwemizuzu engama-30, usadinga ukusika ama-calories ayi-220 ekudleni kwakho, okungenzeka ukuthi akuhumushi ukudla konke okubonakalayo. Ucwaningo empeleni lufakazela ukuthi "ama-abs enziwa ekhishini," okusho ukuthi lokho okudlayo - ukugxila ekudleni izingxenye ezinempilo usuku lonke - kungabaluleke kakhulu kunokuthi usebenza kangakanani.

Lo mbhalo uqale ukuvela kuPopsugar Fitness.

Okuningi okuvela kuPopsugar Fitness:

Ukugcwalisa Ukudla Okukugcina Uzizwa Ugcwele

Izizathu Ezi-4 Zokuncipha Ama-Sucks, nezindlela ezi-4 zokwenza kube lula

Izizathu ezi-5 zokuthi usebenza futhi ungalahli isisindo

Buyekeza kwe-