Izeluleko Ezi-8 Eziphumelelayo Zokulahla Amafutha Ebusweni Bakho

-Delile

• 1. Yenza izivivinyo ebusweni
• 2. Faka i-cardio enkambisweni yakho
• 3. Phuza amanzi amaningi
• 4. Nciphisa ukusetshenziswa kotshwala
• 5. Nciphisa ama-carbs acwengekile
• 6. Shintsha uhlelo lwakho lokulala
• 7. Buka ukuthi udla i-sodium engakanani
• 8. Yidla ifayibha eyengeziwe
• Okubalulekile

Ukwehla kwesisindo kungaba yinselele kukodwa, ingasaphathwa eyokunciphisa isisindo endaweni ethile yomzimba wakho. Ikakhulu, amafutha amaningi ebusweni angaba yinkinga ekhathazayo ukuyixazulula uma ikukhathaza.

Ngenhlanhla, amasu amaningi angakhuphula ukushiswa kwamafutha futhi akusize unciphise ubuso bakho.

Nazi izindlela eziyi-8 eziphumelelayo zokukusiza ulahlekelwe ngamafutha ebusweni bakho.

1. Yenza izivivinyo ebusweni

Ukuzivocavoca ebusweni kungasetshenziselwa ukuthuthukisa ukubukeka kobuso, ukulwa nokuguga, nokwenza ngcono amandla emisipha ().

Imibiko ye-Anecdotal ithi ukwengeza ukuvivinya ubuso enkambisweni yakho nakho kungakhipha imisipha yobuso, yenze ubuso bakho bube bucace.

Ezinye izivivinyo ezithandwa kakhulu zibandakanya ukukhukhumeza izihlathi zakho nokucindezela umoya ngapha nangapha, ukufaka izindebe zakho ezinhlangothini eziguqukayo, nokubamba ukumamatheka ngenkathi ugoqa amazinyo imizuzwana embalwa ngasikhathi.

Yize ubufakazi bunqunyelwe, ukubuyekezwa okukodwa kubike ukuthi ukuvivinya ubuso kungakha ithoni yemisipha ebusweni bakho ().

Olunye ucwaningo lukhombisile ukuthi ukwenza izivivinyo zemisipha yobuso kabili ngosuku amasonto ayi-8 kukhulise ukuqina kwemisipha nokuvuselelwa kobuso okuthuthukisiwe ().

Khumbula ukuthi ucwaningo luyashoda ekusebenzeni kokuzivocavoca kobuso kokulahleka kwamafutha ikakhulukazi. Kudingeka izifundo eziningi ukuhlola ukuthi lezi zivivinyo zingathinta kanjani amafutha ebusweni kubantu.

Ngokuthambisa imisipha yakho yobuso, ukuzivocavoca ubuso kungenza ubuso bakho bube buncane. Yize ucwaningo lilinganiselwe, isifundo esisodwa sathola ukuthi ukwenza izivivinyo zemisipha yobuso kuthuthukise ukuqina kwemisipha nokuvuselelwa kobuso.

2. Faka i-cardio enkambisweni yakho

Imvamisa, amafutha amaningi ebusweni bakho angumphumela wamafutha omzimba amaningi.

Ukwehla kwesisindo kungakhuphula ukulahleka kwamafutha futhi kusize ukwehlisa umzimba nobuso bakho.

I-Cardio, noma ukuzivocavoca nge-aerobic, yinoma yiluphi uhlobo lomsebenzi owenyusa izinga lokushaya kwenhliziyo yakho. Kubhekwa kabanzi njengenye yezindlela eziphumelela kakhulu zokwehlisa isisindo.

Izifundo eziningi zithole ukuthi i-cardio ingasiza ukukhuthaza ukushiswa kwamafutha nokwandisa ukulahleka kwamafutha (,).

Ngaphezu kwalokho, olunye ucwaningo luthole ukuthi abesifazane abanokukhuluphala babhekana nokulahleka okukhulu kwamafutha ngamanani aphezulu wokuzivocavoca i-cardio ().

Zama ukuthola imizuzu engu-150-300 yokuvivinya umzimba ngokulingene kuze kube ngamandla isonto ngalinye, okuhumusha cishe imizuzu engama-20 kuya kwengama-40 ye-cardio ngosuku ().

Ezinye izibonelo ezivamile zokuzivocavoca umzimba zihlanganisa ukugijima, ukudansa, ukuhamba ngezinyawo, ukuhamba ngebhayisikili nokubhukuda.

I-Cardio, noma ukuvivinya umzimba nge-aerobic, kungasiza ukukhuthaza ukushiswa kwamafutha nokulahleka kwamafutha ukusiza ukunciphisa ubuso bakho.

3. Phuza amanzi amaningi

Amanzi okuphuza abalulekile empilweni yakho yonke futhi angabaluleka kakhulu uma ufuna ukulahlekelwa ngamafutha ebusweni.

Ucwaningo lukhombisa ukuthi amanzi angakugcina uzele futhi athuthukise ukuncipha komzimba.

Eqinisweni, isifundo esisodwa esincane sathola ukuthi amanzi okuphuza ngaphambi kokudla anciphise kakhulu inani lama-calories asetshenzisiwe ngesikhathi sokudla ().

Olunye ucwaningo lubonisa ukuthi amanzi okuphuza angakhuphula umzimba wakho okwesikhashana. Ukwandisa inani lamakhalori owashisayo phakathi nosuku kungasiza ukukhulisa ukulahleka kwesisindo ().

Amanzi okuphuza anganciphisa ukudla kwekhalori futhi akhulise okwesikhashana imetabolism. Kunganciphisa nokugcinwa koketshezi ukuvimbela ukuqunjelwa nokuvuvukala ebusweni bakho.

4. Nciphisa ukusetshenziswa kotshwala

Ngenkathi ukujabulela ingilazi yewayini ngezikhathi ezithile ngesidlo sakusihlwa kulungile, ukudlula ngokweqile ekuphuzeni kwakho utshwala kungaba ngomunye wabanikeli abakhulu ekuqongeleleni kwamafutha ebusweni nasekuqunjeni.

I-Alcohol inama-calories amaningi kepha izakhi zomzimba ziphansi futhi ingahle ihlotshaniswe nengozi eyengeziwe yokuzuza kwesisindo ().

Ukugcina ukuphuza utshwala kwakho kuyindlela engcono yokulawula ukuqunjelwa okubangelwa utshwala nokuzuza kwesisindo.

Ngokwemihlahlandlela yamanje ye-US Dietary Guidelines for Americans, ukuphuza okulinganiselwe kuchazwa njengeziphuzo ezimbili ngosuku ngabesilisa kuze kufike esiphuzweni esisodwa ngosuku kwabesifazane ().

Ukuphuza ngokweqile kungafaka isandla ekuzuzeni isisindo, kufaka phakathi ukuzuza kwamafutha ebusweni.

5. Nciphisa ama-carbs acwengekile

Ama-carbs ahlanjululwe njengamakhukhi, ama-crackers, ne-pasta yizimbangela ezivamile zokuzuza isisindo kanye nokwanda kwamafutha.

Lawa ma-carbs acutshungulwe kakhulu, awaphuca izakhamzimba zawo ezizuzisayo nefayibha futhi ashiya okuncane ngemuva koshukela nama-calories.

Ngoba ziqukethe i-fiber encane kakhulu, zigaywa ngokushesha, okuholela kuma-spikes nokuphahlazeka emazingeni kashukela egazini nasengozini enkulu yokudla ngokweqile ().

Ucwaningo olulodwa kwabesifazane abangama-277 lubonise ukuthi ukudla okuphezulu kwama-carbs acwengekile kuhlotshaniswa nengozi ephezulu yokukhuluphala kanye nenani elikhulu lamafutha esiswini ().

Yize lungekho ucwaningo olubheke ngqo emiphumeleni ye-carbs elicwengiweyo kumafutha ebusweni, ukuwaswayiphela okusanhlamvu okuphelele kungasiza ekwandiseni ukwehla kwesisindo jikelele, okungasiza futhi nokulahleka kwamafutha ebusweni ().

Ama-carbs acwengekile angakhuphula amazinga kashukela egazini futhi aholele ekudleni ngokweqile nasekuqongeleleni amafutha. Ukushintshela okusanhlamvu okuphelele kungasiza ekwandiseni ukulahleka kwamafutha ebusweni.

6. Shintsha uhlelo lwakho lokulala

Ukubamba ubuthongo kuyisu elibalulekile lokulahlekelwa kwesisindo jikelele. Kungakusiza nokuthi ulahlekelwe ngamafutha ebusweni.

Ukuncishwa ubuthongo kungadala ukwanda kwamazinga e-cortisol, i-hormone yokucindezeleka eza nohlu olude lwemiphumela emibi engaba khona, kufaka phakathi ukuzuza kwesisindo ().

Ucwaningo lukhombisile ukuthi amazinga aphezulu e-cortisol angakhuphula isifiso sokudla futhi aguqule imetabolism, okuholela ekwandeni kokugcinwa kwamafutha (,).

Ngaphezu kwalokho, ukucindezela ukulala ngokwengeziwe kungakusiza ukuthi uchithe amakhilogremu athe xaxa.

Ucwaningo oluthile lwathola ukuthi ikhwalithi engcono yokulala yayihlotshaniswa nokugcinwa kwesisindo esiphumelelayo ().

Ngokuphambene nalokho, ucwaningo lukhombisa ukuthi ukuncishwa ubuthongo kungakhuphula ukudla, kubangele ukukhuluphala, kanye nokwehlisa umzimba (,,).

Ngokufanelekile, hlose okungenani amahora ayisishiyagalombili okulala ubusuku ngabunye ukusiza ukulawulwa kwesisindo nokulahleka kwamafutha ebusweni.

Ukuncishwa ubuthongo kungashintsha imetabolism futhi kwandise ukudla, ukuzuza kwesisindo, namazinga e-cortisol. Ngakho-ke, ukulala ngokwanele kungakusiza ukwandisa ukulahleka kwamafutha ebusweni.

7. Buka ukuthi udla i-sodium engakanani

Olunye uphawu lokudla ngokweqile kwe-sodium ukuqunjelwa, futhi kungafaka ukukhukhumala ebusweni nokuvuvukala.

Lokhu kungenxa yokuthi i-sodium ibangela umzimba wakho ukuthi ubambe amanzi amaningi, okuholela ekugcineni uketshezi ().

Ucwaningo oluningi lukhombisile ukuthi ukutholakala okuphezulu kwe-sodium kungakhuphula ukugcinwa koketshezi, ikakhulukazi kubantu abazwela kakhulu kwimiphumela kasawoti (,).

Ukudla okwenziwe kusetshenzwe ngaphezu kwe-75% yokudla kwe-sodium ekudleni okujwayelekile, ngakho-ke ukusika ukudla okulula, ukudla okulula okunomsoco, kanye nenyama esetshenzisiwe kungaba yindlela elula nephumelelayo yokwehlisa ukudla kwakho kwe-sodium ().

Cabanga ukunciphisa ukudla kwakho kwe-sodium ukuze wenze ubuso bakho buvele buncane.

Ukunciphisa ukudla kwakho kwe-sodium kungasiza ekunciphiseni ukugcinwa koketshezi futhi kwehlise ukuqunjelwa nokukhukhumala ebusweni bakho.

8. Yidla ifayibha eyengeziwe

Enye yezincomo ezithandwa kakhulu zokunciphisa ubuso bakho nokulahlekelwa amafutha esihlathini ukukhulisa ukudla kwakho kwe-fiber.

I-Fibre iyinhlanganisela ekudleni kwezitshalo ezihamba kancane ngomgudu wakho wokugaya ukudla, ikugcina uzizwa ugcwele isikhathi eside ukunqanda izifiso nokwehlisa isifiso sokudla ().

Ngokuya kocwaningo oluthile kubantu abangama-345 abanesisindo sokukhuluphala ngokweqile nokukhuluphala ngokweqile, ukudla okuphezulu kwe-fiber kuhlotshaniswa nokulahleka kwesisindo okwandisiwe nokunamathela okuthuthukisiwe ekudleni okuphansi kwekhalori ().

Okunye ukubuyekezwa kwezifundo ezingama-62 kukhombisile ukuthi ukudla ifayibha encibilikayo kakhulu, okuluhlobo lwefayibha elenza i-gel uma kuxutshwe namanzi, kunganciphisa isisindo somzimba kanye nomjikelezo okhalweni, ngisho nangaphandle kokuvimbela ama-calories ().

I-fibre itholakala ngokwemvelo ezinhlotsheni ezahlukahlukene zokudla, kufaka phakathi izithelo, imifino, amantongomane, imbewu, okusanhlamvu okuphelele nemidumba.

Okufanelekile, kufanele uhlose ukusebenzisa okungenani ama-25-38 amagremu we-fiber ngosuku kusuka kule mithombo yokudla ().

Ukwengeza ukudla kwakho kwe-fiber kungasiza ekunciphiseni ukudla futhi kukhuthaze ukulahleka kwesisindo nokulahleka kwamafutha, okungasiza ukunciphisa ubuso bakho.

Okubalulekile

Amasu amaningi angakusiza ukuthi ulahlekelwe amafutha amaningi ebusweni bakho.

Ukushintsha ukudla okudlayo, ukwengeza ukuzivocavoca umzimba enkambisweni yakho, nokulungisa eminye yemikhuba yakho yansuku zonke kuyizindlela eziphumelelayo zokuthuthukisa ukulahleka kwamafutha, okungasiza ukunciphisa ubuso bakho.

Ukuze uthole imiphumela emihle, qiniseka ukuthi ubhanqa lawa macebiso ngokudla okunomsoco nokuvivinya umzimba njalo ukuze ukwandise ukushisa kwamafutha nempilo yakho yonke.