Izizathu Ezingu-6 Ezikhohlisayo Zokuthi Unganciphisi Isisindo

-Delile

• Kungani Ngingehli Isisindo?
• 1. Angiphuzi amanzi anele.
• 2. Ngidla amaprotheni.
• 3. Ngihlala kakhulu emini.
• 4. Izinombolo zami zicishiwe.
• 5. Ngisebenza njalo.
• 6. Ngiyi-stress case.
• Ungayithola Kanjani Imiphumela Yokwehlisa Isisindo
• Ngale kwaNumeri
• Buyekeza kwe-

Ijenali yokudla? Hlola. Ukusebenza njalo? Yebo kunjalo. Kwanele i-fiber ukugcina lonke ibutho livamile? Ukutholile. Mina yazi indlela yokulahlekelwa isisindo. Sekuphele iminyaka engaphezu kweshumi ngibhala ngalesi sihloko. Yingakho kwakukhungathekisa kakhulu lapho ngibona ukuthi amakhilogremu ayenamathele kimi njengesoka elithembekile, noma ngabe ngangizama kanzima kangakanani noma ngangizikhandla kangakanani. "Kanjani kanti anginciphi?" Bengifuna ukubuza isikali sami. Futhi ngokochwepheshe, abesifazane abaningi abafana nami baba nokudideka okufanayo ngenani elingeke linyakaze naphezu kwemizamo yabo emihle. (I-BTW, uma uzithola ulungisa, bheka lapha: Le blogger yokuqina ikhombisa ukuthi isisindo siyinombolo nje.)

Ngizimisele ekugcineni ukwenza intuthuko, ngacwaninga ngocwaningo kanye ne-grus yokudla eyosiwe ukukhomba izizathu ezingaziwa ukuthi kungani imizamo yakho - neyami - ingazange ibonakale esikalini. Nakhu engikufundile.

Kungani Ngingehli Isisindo?

1. Angiphuzi amanzi anele.

Sonke sizwile ukuthi ibaluleke kangakanani i-H2O uma kukhulunywa ngokuchitha amakhilogremu. Kuyasiza ukucindezela isifiso sokudla, ngakho-ke mancane amathuba okuthi udle ngokweqile. Kodwa akugcini lapho: Uma uphelelwe amanzi emzimbeni, izinso zakho azikwazi ukusebenza kahle, ngakho umzimba uphendukela esibindini ukuze uthole ukwesekwa okwengeziwe. Ngoba isibindi sisebenza kanzima, amanoni amaningi owasebenzisayo agcinwa, kunokuba ashe.

Okungimangaza kakhulu, nokho, ukuthi uma wengeza ukudla kwakho kwefayibha kodwa futhi ungagcwalisi ibhodlela lakho lamanzi njalo, izinto zivame ukuba kancane, er, zisekelwa. "Kubalulekile ukufaka i-fiber kancane kancane futhi wandise ukungenwa kwamanzi ngasikhathi sinye. Ngaphandle kwalokho, esikhundleni sokusiza ngokugaya, i-fiber empeleni ingaholela ekuqunjelweni," kuphawula u-Anna-Lisa Finger, R.D., umqeqeshi oqinisekisiwe ongumuntu kanye nodokotela wezokudla. Kuyavela, ngivame ukudla cishe kabili Amagremu angama-25 wefiber anconyiwe nsuku zonke. Lokho kungadlala indima ekutheni kungani ngingehli emzimbeni. (Kuhlobene: Ingabe Kuyenzeka Ukudla I-Fiber Eningi Kakhulu?)

Kufanele ngabe ngiphuza amanzi angakanani? "Cishe ingxenye yesisindo somzimba wakho ngama-ounces nsuku zonke, ikakhulukazi uma uzivocavoca," kusho uPamela Wartian Smith, M.D., umbhali wezincwadiKungani Ungeke Ulahlekelwe Isisindo. Ngakho-ke umthetho wezinkomishi eziyisishiyagalombili ngosuku-usebenza kuphela kwabesifazane abahleli phansi abanesisindo esingamakhilogremu ayi-128 (isiqiniseko njengesihogo hhayi mina!). Uma ungomunye wokudla inani elinamandla le-fiber (unecala), ama-ounces amanzi angeziwe angu-8 kuya kwangu-16 ngosuku kuwumqondo omuhle, uyanezela. Vele uxwayiswe: Lelo nani loketshezi - kimi, ilitha ekudleni ngakunye, ubuncane - lidinga umzamo omkhulu futhi lizokuphendulela umshini wokuchama.

2. Ngidla amaprotheni.

Ucwaningo oluningana lubonisa ukuthi ukudla okunamaprotheni amaningi kuphumela ekwehleni kwamakhilogremu amaningi, okungenani ekuqaleni. Lokho kungenxa yokuthi amaprotheni athuthukisa umuzwa wokusutha futhi avimbele ukulahlekelwa kwemisipha yakho njengoba ulahlekelwa amafutha. Une-thermogenesis yokudla, okungamandla owashisayo ukucubungula nokusebenzisa ukudla okudlayo, ngasohlangothini lwakho. UCari Coulter, R.D., umqondisi wohlelo lwe-Weightspring Weight Loss Camp e-Kenosha, WI uthi: “Umzimba wakho uchitha amandla amaningi ukuze ugaye amaprotheni kunamafutha noma amafutha.” "Ngakho-ke ukudla okunamaprotheni amaningi kukwenza ushise ama-calories athe xaxa."

Ngabe ngidinga amaprotheni angakanani ngosuku? "Kuya ngesisindo sakho, kepha abesifazane abaningi kufanele bathole amagremu angama-40 kuye kwangama-80," kusho uDkt. Ukuze ngifeze lokho, ngineyogathi yesiGreki (amagremu angu-18) noma amaqanda ambalwa (amagremu angu-13) ukuze ngidle ukudla kwasekuseni, futhi ngidla amagremu ambalwa enkukhu engenamafutha (amagremu angu-25) noma inhlanzi (amagremu angu-22) noma usizo olunqwabelene lukabhontshisi omnyama. (amagremu angu-15) noma ama-lentils (amagremu angu-18) ngesikhathi sasemini nakusihlwa. Lapho ngidinga ukudla okulula, ngifinyelela idlanzana lama-alimondi aluhlaza (amagremu angu-6). Ngenxa yalokhu, ngizizwa ngigcwele - kwesinye isikhathi ngigcwele kakhulu angikaze ngilume u-ayisikhilimu wendodana yami (ngendlela ebengijwayele ngayo ukuthi ngangilambile noma cha) - ngakho-ke kulula ukugcina ama-calories nsuku zonke ehlolile.

3. Ngihlala kakhulu emini.

Ngifaka ihora eliqinile lokuzivocavoca cishe nsuku zonke. Kepha ngaphandle kwalokho, isikhathi sami ngichitha kakhulu ngihleli phambi kwekhompyutha. Lokhu kungaba ngesinye sezizathu ezenza ngizivocavoca kodwa nginganciphi?

Yebo. Okungixakayo kakhulu, ucwaningo luthola ukuthi ukuzilolonga okuzinikele akukwazi nje ukunxephezela ukuhlala ungenzi lutho ngaso sonke isikhathi. Ngokocwaningo oluthile lwaseNyuvesi yaseMissouri-Columbia, ukuhlala amahora ambalwa nje kubangela ukuba umzimba wakho uyeke ukwenza i-enzyme evimba amafutha ebizwa ngokuthi i-lipase. Akumangalisi ukuthi angilahli isisindo nakancane. Ukusukuma nokuhamba imizuzu emibili nje kuphela kulowo nalowo mahora kusha ama-calories angama-59 angeziwe ngosuku, ngokusho kocwaningo olwenziwe yi-University of Wisconsin-Milwaukee.

Ochwepheshe batusa ukusetha isibali sikhathi kukhompyutha ukukukhumbuza ukuthi uhambe njalo ihora, kepha okungisizile yiFitbit One (Ithenge, $ 280, amazon.com). Ngigcina lesi tracker somsebenzi sinamathiselwe kubra 24/7 wami, futhi ngeke ngilale ngize ngithole izinyathelo eziyi-10,000 ngosuku. Ukuze ngifeze lokho, ngilalela ezinye zalezo zincomo esizizwe izikhathi eziyizigidi ("Thatha izitebhisi esikhundleni selifti," "Ipaki ekude kakhulu nenxanxathela yezitolo"). Ngisho ngigijimela endaweni lapho ngixubha amazinyo ngibuka umabonakude. Ekuqaleni umyeni wami nendodana bangihleka izinqe zabo ezincanyana, kodwa manje ukungibona ngigxumagxuma endlini yokuphumula kubashaya njengokujwayelekile. Ukuhamba ngezinyawo kuyingxenye yesimiso sakusihlwa somndeni wami, futhi "Zingaki izinyathelo onazo manje?" isibe esisha "Ingabe sikhona okwamanje?" Nginikeze nabangane nomndeni i-Fitbits njengezipho ukuze sikwazi ukubona ukuthi ngubani othatha izinyathelo eziningi. Umsebenzi wokuhambisa okwengeziwe: kufezekile.

4. Izinombolo zami zicishiwe.

Bengihlala ngizibheka njenge-whiz yezibalo, ngakho-ke bengicabanga ukuthi nginama-calories aphelele, ifomula ekhalori ephansi. Nokho bengilokhu ngizivocavoca kodwa nginganciphisi. I-WTF?

Nansi indlela enginqume ngayo ukuthi mangaki amakholori okufanele ngiwadle ngosuku: Ngithole isilinganiso sami se-basal metabolic (BMR, noma inani lamakholori engiwadingayo ukuze ngilondoloze isisindo sami) ngisebenzisa umshini wokubala we-inthanethi, futhi ngafaka "okumaphakathi" ngeleveli yami yomsebenzi, ngoba ngivivinya umzimba njalo. Lokho kwanginika ama-kilojoule angaba ngu-2,400 ngosuku. Ngemuva kwalokho ngangeza noma yimaphi ama-calories engiwashisayo ngesikhathi sokuzivocavoca (imvamisa cishe ngama-500), ngokuya ngeso lami lokushaya kwenhliziyo. Lokho kusho ukuthi bengingadla cishe ama-calories angu-3,000 ngosuku ngaphandle kokuthola iphawundi (noma cishe ama-2 500 ngosuku ukuze ngilahlekelwe iphawundi ngesonto). Impela, kwakubonakala kuphakeme, kodwa ngangisebenzise umshini wokubala. Bekufanele kulunge!

Hhayi ngokushesha, kusho uCoulter. "Isibali sakwaBMR sesivele sinamakholori owashisayo ngokuzivocavoca umzimba, ngakho-ke akufanele uwangeze futhi," kuchaza yena. Ubulungu bekilabhu yezibalo buchithiwe! Sonke lesi sikhathi ngangicabanga ukuthi izidingo zami zansuku zonke zazingaphezu kwama-calories angu-500 kunalokho ezaziyikho ngempela. Akumangalisi ukuthi anginciphi.

5. Ngisebenza njalo.

Ngiyazi, ngiyazi. Uhlelo lokuzivocavoca lungakwenza kanjani ukuthi uzuze? Okokuqala, abantu bathambekele ekudleni okuningi uma bezivocavoca, mhlawumbe ngoba bezwa ukuthi "bakutholile," noma ngoba babheka ukuthi bashise kangakanani - noma bobabili. "Lokhu kuyiqiniso ikakhulukazi ekuqaleni kohlelo lokuqina, lapho umzimba wakho ujwayela ukwehla kwama-calories osetshenzisiwe nokwenyuka kwama-calories kushisiwe," kusho uFinger. (Funda: Uyaqaqamba ulambile.)

Ukuzivocavoca nakho kungakwenza ugcine amanzi. "Ukuqinisekisa ukuthi awupheli amanzi emzimbeni, i-plasma esegazini lakho izogcina amanye amakhilogremu amabili kuya kwamane amanzi," kuchaza uMichele S. Olson, Ph.D., uprofesa wesayensi yokuzivocavoca e-Auburn University eMontgomery e Alabama. "Uzohlale uphethe lawa manzi engeziwe ngaphandle uma ungasebenzi; akuwona amafutha noma izicubu, kodwa umane nje une-superhydration. Kuyinto enhle." Futhi kuyinto enhle ukugcina ucindezela i-H2O, okungasiza, ngokungahambisani nakho, ukusiza ukunciphisa ukugcinwa kwamanzi okwengeziwe. Ngakho-ke ngizothatha iseluleko sika-Olson futhi ngihlale ngikhuthele, ngigcwele amanzi amaningi...futhi ngingekho esikalini. Futhi ngizokhumbula futhi ukuthi ukuzivocavoca umzimba kumayelana nokuqina komzimba kanye nempilo kunesisindo, futhi yebo, ukuthola imisipha kungasho ukukhuphuka esikalini. (Futhi lokho kuyinto enhle ukuzizwa unamandla futhi ushise amanoni amaningi ngokuhamba kwesikhathi.)

6. Ngiyi-stress case.

Ngifana kakhulu namagundane aselabhu - nabantu - abaphendukela ekududuzeni ukudla futhi bapakishe amakhilogremu lapho becindezelwe. "I-hormone yokucindezeleka i-cortisol ibangela impendulo yokulwa noma indiza, okuyinto evuselela isifiso sokudla," kusho uDkt. "Ngaphezu kwalokho, inyusa izinga lokukhiqizwa kwamakhemikhali athile obuchopho, i-neuropeptide Y, okwandisa izifiso zama-carbohydrate." Ngakho-ke kunesayensi yangempela yokuxhasa ukuthi kungani ufuna ukudla sonke isinkwa uma unengcindezi enkulu.

Ngisho noma nginganqotshwa izifiso, ukucindezeleka kungenza ngibe nomzimba omncane. "I-cortisol eningi inciphisa umzimba," kusho uDkt. "Okubi nakakhulu, ukucindezeleka ngokweqile kubangela ukuba amafutha agcinwe endaweni yesisu, lapho isisindo sinzima ukulahlekelwa khona."

Ngenhlanhla, izinto eziningi engizenzayo ukuze nginciphise isisindo kufanele futhi zinciphise i-angst yami. "Ukuzivocavoca kunciphisa ukucindezeleka," kuphawula uDkt Smith. "Ukudla okunomsoco, okunomsoco kungalungisa umonakalo obangelwa ukucindezeleka emzimbeni, futhi inethiwekhi yokuxhumana nabantu nayo iyasiza." Ngakho-ke iqembu lami labangane abagqoke i-Fitbit nomndeni liyangisiza ngehlise isisindo ngezindlela ezingaphezu kweyodwa. (Okuhlobene: Ukudla okungu-11 Okulwa Nengcindezi)

Ungayithola Kanjani Imiphumela Yokwehlisa Isisindo

Ngabe ukuzivocavoca umzimba kuyakusiza ukunciphisa umzimba? Sekuyizinyanga ezintathu ngiqale lo msebenzi, futhi ngilahle amakhilogremu ayi-12 - iphawundi eliqinile ngesonto. Ngikhuphule izinga lokudla kwami ​​kwamanzi namaprotheni, ngihamba kakhulu usuku lonke, futhi ngizama ukucindezela kancane. Kepha enye yezinto ezinhle engizenzile bekungukuthi - hamba uye - ukungazilinganisi, okungenani okwesikhashana, njengoba u-Olson ephakamisile.

Ngalingwa ekuqaleni, kepha ngabambelela esikhawulweni sami inyanga yonke. Manje nginesisindo samasonto onke, kodwa ukuguquguquka akungikhathazi. Ngemuva kwakho konke, "Isisindo somzimba singashintshashintsha kuze kufike kumakhilogremu amahlanu nganoma yiluphi usuku, ngakho-ke imali oyikhiphayo ingalahleka kalula," kuchaza uDkt.Smith.

Ekupheleni kosuku, ngiyazi ukuthi ngidala ukusilela kwekhalori nsuku zonke, noma ngabe isikali sithini. Futhi, ngithole ezinye izindlela zokukala inqubekelaphambili yami (memeza ngokunqoba okungekho esikalini!). Ngizizwa ngikhanyiselwe - ngezindlela ezingaphezu kweyodwa.

Ngale kwaNumeri

Uma isikali sikuqeda amandla, nazi ezinye izindlela ezintathu zokukala inqubekelaphambili yakho.

1. Zilingana kanjani izingubo zakho? Zama ijini nehembe elifanayo njalo emavikini ayisithupha kuya kwayisishiyagalombili.
2. Uzizwa kanjani? Kufanele ube namandla engeziwe, ulale kangcono, futhi uzizwe ucindezelekile kancane.
3. Kungakanani ongakwenza? Gcina ilogi lokuzivocavoca futhi ulandelele ukuthi ungaphakamisa isisindo esingakanani nokuthi ungahamba noma ugijime amamitha amangaki.

Buyekeza kwe-