Okuncane Okuwusizo Ongengeza Kumalebula Okudla

-Delile

• Ayikho ilebula elilingana nosayizi owodwa
• Kukhuthaza ubudlelwane obungenampilo ngokudla nokuzivocavoca umzimba
• Ukudla okunekhalori ephezulu okunempilo kungena kuphi?
• Buyekeza kwe-

Yebo, kuseyiqiniso ukuthi uma umgomo wakho kuwukwehlisa isisindo, ama-calories akufanele eqe ama-calories ngaphandle, okusho ukuthi umzimba wakho udinga ukushisa ama-kilojoule amaningi kunalawo owadlayo ngosuku ukuze ubone inqubekelaphambili esikalini. Lokho akusho, noma kunjalo, ukuthi udinga ukubala wonke amakhalori owagwinyayo noma ubuke ngokucophelela umaka wekhalori kusitroli. (P.S. Lokho akuzona zonke ezinembe kangako.) Ukungasho, ukuqeqeshwa kwamandla nokuqina kwemisipha kukusiza ukuthi ushise ama-calories amaningi uma ungenzi lutho nhlobo. (Bheka: Izizathu Ezi-9 Wonke Umuntu Wesifazane Kufanele Aphakamise Izisindo)

Noma kunjalo, i-Royal Society yase-UK ye-Pubic Health iphakamisa ukuthi "okulingana nomsebenzi" kwengezwe kumalebula okudla, Isikhathi imibiko. Ngamanye amagama, kufanele wazi ukuthi kuzothathani ukushisa ukudla osuzokudla. Ishicilelwe ku I-BMJ, UShirley Cramer, isikhulu esiphezulu se-RSPH, uthi abantu base-UK "badinga kakhulu izinhlelo ezintsha zokushintsha indlela abaziphatha ngayo." Uma kubhekwa ukuthi izingxenye ezimbili kwezintathu zamaBrits zikhuluphele ngokweqile noma zikhuluphele, sonke singavumelana naleyo ngxenye.

Esitatimendeni sakhe, uCramer uqhubeka athi "inhloso ukukhuthaza abantu ukuthi banake kakhulu amandla abawasebenzisayo nokuthi la makhalori ahlobana kanjani nemisebenzi ezimpilweni zabo zansuku zonke, ukubakhuthaza ukuthi basebenze ngokwengeziwe ngokomzimba." Kepha yize ukucabanga nokwenza umsebenzi kubalulekile, "akufanele sigxile kuphela kwisidingo sokushisa ama-calories," kusho uCarissa Bealart, R.D., nomnikazi wabambisene be-Evolution Fitness Orlando.

Eqinisweni, kunamafulegi amaningana abomvu namaphutha kulolu hlelo:

Ayikho ilebula elilingana nosayizi owodwa

Okokuqala, akuwona wonke umuntu oshisa inani elifanayo lamakholori, noma ngabe benza umsebenzi ofanayo ncamashi. Konke kuncike ekutheni ulinganisa ini, ungakanani imisipha ethambile onayo, ukuthi i-metabolism yakho ishesha kangakanani, uneminyaka emingaki, phakathi kwezinye izici. U-Bealert uphinde aveze ukuthi ukuqina kokuzivocavoca akucaciswanga kulawa malebula ahlongozwayo, okubalulekile. Imizuzu engamashumi amathathu yama-sprints ngokuqinisekile ishisa amakhalori amaningi kunejog elula. Ayikho indlela ongafaka ngayo konke lokho ethini elincane lesoda.

Kukhuthaza ubudlelwane obungenampilo ngokudla nokuzivocavoca umzimba

Ukudla kuwuphethiloli. Noma ngabe kwenzelwa lokho ngokoqobo, kukunika amandla okuzivocavoca nge-HIIT, noma ukukugcina ugcwele futhi uqaphile ukukuthola usuku lonke, ukudla kuyingxenye ebalulekile yendlela yokuphila enempilo-ingasaphathwa eyokuthi kunambitha okuhle! Ukudla kuhloselwe ukujatshulelwa, futhi ukukhuthaza abathengi ukuthi balandelele isilinganiso sabo sokudla ngomsebenzi ngale ndlela kucela inkathazo. Kuguqula ukudla kusuka entweni emnandi kuya entweni okufanele "uyisuse" noma uyiqede ngandlela thile. Yize uBealert engacabangi ukuthi lesi sinyathelo sisodwa singadala ukungadleki kahle (futhi uma sikhuluma iqiniso, uCramer uyakuvuma lokhu ephepheni), le ndlela yokulebula "izosebenzela ukudida umphakathi jikelele, futhi ingaholela ekudleni okungalungile kulabo kungenzeka uthambekele kulolo hlobo lokuziphatha ngokweqile. " (Funda kabanzi mayelana nokuthi Uzizwa Unjani Ukuba Ne-Exercise Bulimia.)

Ukudla okunekhalori ephezulu okunempilo kungena kuphi?

Khumbula: Lo mqondo ubheka kuphela ama-calories - ukuthi kudinga amakholori amangaki ukushisa leyo muffin, isibonelo. Kepha akuwona wonke amakhalori adalwe alingana. Ukotapeya onokhilimu futhi omnandi (singayithola i-amen ye-avocado enamandla onke?!) Ikubiza cishe ama-calories angama-250, kodwa futhi uthola ngaphezu kuka-9 amagremu wefayibha kanye nemithwalo yamafutha e-monounsaturated enempilo. Ngakho-ke sebenzisa leyo avokhado ngokuswayipha unqamule izingcezu ezimbili zesinkwa sikakolweni, nangamazinga eRoyal Society, kufanele usebenzise lonke ikhefu lakho lesidlo sasemini lonke uhamba kulawo khalori. (Nah, ntombazane. Yamukela lawa ma-Recipes 10 we-Savory Avocado Lokho Akuyona iGuacamole.)

Ekupheleni kosuku, ukudla okunomsoco akulula kangako. Ama-calories ayikhulu ama-chips ngokumelene nama-calories angu-100 amajikijolo amasha yizinto ezimbili ezihluke kakhulu, kusho u-Bealert. Zombili zingathatha isikhathi esilinganayo ukushisa, kepha amajikijolo akunikeza ama-antioxidants kanye ne-fiber ngenkathi ama-chip anamafutha angaboleki lutho oluningi lokudla okunempilo futhi ngeke akugcine ugcwele isikhathi eside. "Ukuguqulwa okungcono kungaba ukufaka le lebula ekudleni okuhlangabezana nemibandela ethile, njengama-calories amaningi kusuka kushukela owengeziwe," kusho uBealert. "Ukudla akukwazi ukunikezwa isilinganiso ngamakhalori wodwa."

Buyekeza kwe-