Amathiphu aphezulu wokulahlekelwa kwesisindo kwabesifazane abangama-23

-Delile

• 1. Nciphisa amaCarbs acwengisisiwe
• 2. Faka i-Resistance Training kumkhuba wakho
• 3. Phuza Amanzi Amanzi
• 4. Yidla Amaprotheni Ngini
• 5. Hlela Uhlelo Lokulala Njalo
• 6. Yenza i-Cardio Engaphezulu
• 7. Gcina Ijenali Yokudla
• 8. Gcwalisa i-Fiber
• 9. Prakthiza Ukudla Okunengqondo
• 10. Isnack Smarter
• 11. Umsele wokudla
• 12. Cindezela kuzinyathelo eziningi
• 13. Zibekele Imigomo Ongayifinyelela
• 14. Gcina Ukucindezeleka Kulawulwa
• 15. Zama i-HIIT
• 16. Sebenzisa Amapuleti Amancane
• 17. Thatha i-Probiotic Supplement
• 18. Zijwayeze iYoga
• 19. Hlafuna Kancane
• 20. Yidla isidlo sasekuseni esinempilo
• 21. Linga ngokuzila ukudla okungapheli
• 22. Nciphisa Ukudla Okusetshenzisiwe
• 23. Nciphisa Ushukela Ongeziwe
• Okusemqoka

Ukudla nokuvivinya umzimba kungaba yizinto ezisemqoka zokwehlisa isisindo kwabesifazane, kepha ezinye izinto eziningi zidlala indima.

Eqinisweni, ucwaningo lukhombisa ukuthi yonke into kusukela kuzinga lokulala kuye emazingeni okucindezeleka ingaba nomthelela omkhulu endlaleni, ekugayeni umzimba, esisindweni somzimba, nasemafutheni esisu.

Ngenhlanhla, ukwenza izinguquko ezimbalwa ezinhlelweni zakho zansuku zonke kungaletha izinzuzo ezinkulu uma kukhulunywa ngokuncipha.

Nawa amathiphu aphezulu wokulahlekelwa kwesisindo kwabesifazane abangama-23.

1. Nciphisa amaCarbs acwengisisiwe

Ama-carbs acwengekile acubungulwa kabanzi, anciphisa inani le-fiber kanye ne-micronutrients kumkhiqizo wokugcina.

Lokhu kudla kukhuphula amazinga kashukela egazini, kwandise indlala, futhi kuhlotshaniswa nokukhuphuka kwesisindo somzimba kanye namafutha esiswini (,,).

Ngakho-ke, kungcono ukukhawulela ama-carbs acwengekile njengesinkwa esimhlophe, i-pasta, nokudla okulungiselelwe. Khetha imikhiqizo yokusanhlamvu okuphelele njenge-oats, irayisi elinsundu, i-quinoa, i-buckwheat, nebhali esikhundleni salokho.

2. Faka i-Resistance Training kumkhuba wakho

Ukumelana nokuqeqeshwa kwakha imisipha futhi kwandise ukukhuthazela.

Kuzuzisa ikakhulukazi abesifazane abangaphezu kweminyaka engama-50, njengoba kwandisa inani lama-calories umzimba wakho osha uphumule. Kuyasiza nokugcina ukuminyana kwamaminerali ukuvikela ekulweni namathambo (,).

Ukuphakamisa izinsimbi, ukusebenzisa imishini yokuvivinya umzimba, noma ukwenza izivivinyo zesisindo somzimba kuyizindlela ezimbalwa ezilula zokuqalisa.

3. Phuza Amanzi Amanzi

Ukuphuza amanzi amaningi kuyindlela elula nephumelelayo yokukhuthaza ukwehla kwesisindo ngomzamo omncane.

Ngokocwaningo oluthile oluncane, ukuphuza ama-ounces ayi-16.9 (500 ml) wamanzi kukhuphule okwesikhashana inani lama-calories ashe ngo-30% ngemuva kwemizuzu engama-30-40 ().

Ucwaningo lukhombisa nokuthi amanzi okuphuza ngaphambi kokudla angakhuphula ukulahleka kwesisindo futhi anciphise inani lama-calories asetshenziswe cishe nge-13% (,).

4. Yidla Amaprotheni Ngini

Ukudla kwamaphrotheni njengenyama, izinkukhu, ukudla kwasolwandle, amaqanda, ubisi, nemidumba kuyingxenye ebalulekile yokudla okunempilo, ikakhulukazi uma kukhulunywa ngokuncipha.

Eqinisweni, ucwaningo luthi ukulandela ukudla okunamaprotheni amaningi kunganciphisa izifiso, kwandise imizwa yokugcwala, futhi kukhulise imetabolism (,,).

Ucwaningo olulodwa oluncane lwamaviki ayi-12 luye lwathola nokuthi ukwanda kokudla kwamaprotheni ngo-15% kuphela kunciphise ukudla kwekhalori nsuku zonke ngokwesilinganiso sama-calories angama-441 - okuholele kumakhilogremu ayi-11 (5 kg) wokuncipha kwesisindo ().

5. Hlela Uhlelo Lokulala Njalo

Ucwaningo lukhombisa ukuthi ukulala ngokwanele nakho kungabalulekile ekwehliseni isisindo njengokudla nokuvivinya umzimba.

Izifundo eziningi zihambisane nokuncishwa ubuthongo nokukhuphuka kwesisindo somzimba namazinga aphezulu we-ghrelin, i-hormone ebhekele ukugqugquzela indlala (,,).

Ngaphezu kwalokho, isifundo esisodwa kwabesifazane sikhombise ukuthi ukulala okungenani amahora ayisikhombisa ubusuku ngabunye nokuthuthukisa ikhwalithi yokulala kukhuphule amathuba okuphumelela kwesisindo ngo-33% ().

6. Yenza i-Cardio Engaphezulu

Ukuvivinya umzimba nge-aerobic, okwaziwa nangokuthi i-cardio, kwandisa izinga lokushaya kwenhliziyo yakho ukushisa ama-calories amaningi.

Ucwaningo lukhombisa ukuthi ukufaka i-cardio eyengeziwe esimisweni sakho kungaholela ekulahlekelweni kwesisindo okukhulu - ikakhulukazi uma kubhanqwe nokudla okunempilo (,).

Ukuze uthole imiphumela emihle, hlose okungenani imizuzu engama-20-40 ye-cardio ngosuku, noma imizuzu engama-150-300 ngeviki ().

7. Gcina Ijenali Yokudla

Ukusebenzisa iphephabhuku lokudla ukulandelela lokho okudlayo kuyindlela elula yokuzibophezela, nokwenza izinqumo ezinempilo.

Futhi kwenza kube lula ukubala ama-calories, okungaba isu eliphumelelayo lokuphathwa kwesisindo ().

Ngaphezu kwalokho, iphephabhuku lokudla lingakusiza unamathele ezinhlosweni zakho, futhi lingaholela ekwehleni kwesisindo sesikhathi eside (,).

8. Gcwalisa i-Fiber

Ukungeza i-fiber eyengeziwe ekudleni kwakho kuyisu elijwayelekile lokulahlekelwa isisindo ukusiza ukunciphisa ukususwa kwesisu sakho nokugcina uzizwa ugcwele isikhathi eside ().

Ngaphandle kokwenza noma yiziphi ezinye izinguquko ekudleni noma kwendlela yokuphila, ukwanda kokudla kwe-fiber okudla ngama-14 amagremu ngosuku kuhlotshaniswe nokwehla okungu-10% kokudla kwekhalori namakhilogremu angu-4.2 (1.9 kg) wokwehla kwesisindo ngaphezu kwezinyanga eziyi-3.8 ().

Izithelo, imifino, okusanhlamvu, amantongomane, imbewu, nezinhlamvu eziphelele konke kuyimithombo emikhulu ye-fiber engathokozelwa njengengxenye yokudla okunomsoco.

9. Prakthiza Ukudla Okunengqondo

Ukudla okunengqondo kubandakanya ukunciphisa iziphazamiso zangaphandle ngesikhathi sokudla kwakho. Zama ukudla kancane futhi unake ukuthi ukudla kwakho kunambitheka kanjani, kubukeka kanjani, kunuka kanjani futhi uzizwa kanjani.

Lo mkhuba usiza ukukhuthaza imikhuba yokudla enempilo futhi uyithuluzi elinamandla lokukhulisa ukwehla kwesisindo ().

Ucwaningo lukhombisa ukuthi ukudla kancane kungakhuphula imizwa yokugcwala futhi kungaholela ekunciphiseni okukhulu kokudla kwekhalori nsuku zonke (,).

10. Isnack Smarter

Ukukhetha ukudla okulula okunempilo, okunama-kilojoule amancane kuyindlela enhle yokwehlisa isisindo futhi uhlale ulandelela ngokunciphisa amazinga endlala phakathi kokudla.

Khetha ukudla okulula okunamaprotheni amaningi kanye nefayibha ukukhuthaza ukugcwala nokunqanda izifiso.

Izithelo zonke ezibhangqwe nebhotela lamantongomane, imifino ene-hummus, noma i-yogurt yamaGrikhi enamantongomane ziyizibonelo zokudla okulula okunomsoco okungasekela ukwehla kwesisindo okuhlala isikhathi eside.

11. Umsele wokudla

Yize ukudla okuthandwayo kuvame ukuthembisa ukwehlisa isisindo ngokushesha, kungenza okubi kunokuhle uma kukhulunywa okhalweni lwakho nempilo yakho.

Isibonelo, olunye ucwaningo kwabesifazane basekolishi lubonise ukuthi ukukhipha ukudla okuthile ekudleni kwabo kwenyusa izifiso nokudla ngokweqile ().

Ukudla okuthandwayo nakho kungakhuthaza imikhuba yokudla engenampilo futhi kuholele ekudleni kwe-yo-yo, kokubili okuyingozi ekunciphiseni isisindo isikhathi eside.

12. Cindezela kuzinyathelo eziningi

Uma ucindezelwe isikhathi futhi ungakwazi ukulingana ngokugcwele, ukucindezela izinyathelo eziningi osukwini lwakho kuyindlela elula yokushisa ama-calories amaningi futhi wandise ukwehla kwesisindo.

Eqinisweni, kulinganiselwa ukuthi umsebenzi ongahlobene nokuzivocavoca ungahle ube ne-50% yamakhalori asha umzimba wakho usuku lonke ().

Ukuthatha izitebhisi esikhundleni selifti, ukupaka kude nomnyango, noma ukuthatha uhambo lokuhamba phakathi nesikhathi sekhefu lakho kwasemini ngamasu ambalwa alula okushaya inani lezinyathelo zakho bese ushisa ama-calories amaningi.

13. Zibekele Imigomo Ongayifinyelela

Ukubeka izinhloso ze-SMART kungenza kube lula ukufinyelela ezinhlosweni zakho zokwehlisa isisindo ngenkathi kukusethela impumelelo.

Izinhloso ze-SMART kufanele zicaciswe, zilinganiswe, zifezekiswe, zihambisane nesikhathi. Kufanele bakuphendule futhi babeke uhlelo lokuthi ungazifinyelela kanjani izinhloso zakho.

Isibonelo, esikhundleni sokumisa umgomo wokwehlisa amakhilogremu ayi-10, beka umgomo wokwehlisa amakhilogremu ayi-10 ezinyangeni ezi-3 ngokugcina iphephabhuku lokudla, ukuya ejimini amahlandla ama-3 ngeviki, bese ufaka ukunikezwa kwemifino esidlweni ngasinye.

14. Gcina Ukucindezeleka Kulawulwa

Olunye ucwaningo lukhombisa ukuthi ukukhuphuka kwengcindezi kungafaka engcupheni ephezulu yokuthola isisindo ngokuhamba kwesikhathi (,).

Ingcindezi nayo ingashintsha amaphethini wokudla futhi inikele ezindabeni ezifana nokudla ngokweqile nokubhuza ().

Ukuzivocavoca umzimba, ukulalela umculo, ukuzijwayeza i-yoga, ukubhala izindaba, nokukhuluma nabangani noma nomndeni kuyizindlela ezimbalwa ezilula neziphumelelayo zokwehlisa amazinga oxinzelelo.

15. Zama i-HIIT

Ukuqeqeshwa kwesikhawu esiphakeme kakhulu, esaziwa nangokuthi yi-HIIT, kubhangqa ukuqhuma okukhulu kokuhamba ngezikhathi zokululama ukusiza ukugcina ukushaya kwenhliziyo yakho kuphakanyisiwe.

Ukushintshanisa i-cardio ye-HIIT amahlandla ambalwa ngeviki kungakhuphula ukulahleka kwesisindo.

I-HIIT inganciphisa amafutha esiswini, ikhulise ukwehla kwesisindo, futhi ikhonjisiwe ukuthi ishisa ama-calories amaningi kuneminye imisebenzi, efana nokuhamba ngebhayisikili, ukugijima, kanye noqeqesho lokumelana (,).

16. Sebenzisa Amapuleti Amancane

Ukushintshela kusayizi wepuleti omncane kungasiza ukukhuthaza ukulawulwa kwengxenye, kusiza ukunciphisa umzimba.

Yize ucwaningo luhlala lilinganiselwe futhi lungahambelani, olunye ucwaningo lubonise ukuthi ababambiqhaza abasebenzisa ipuleti elincane badle kancane futhi bazizwa beneliseka kakhulu kunalabo abasebenzisa ipuleti losayizi ojwayelekile ().

Ukusebenzisa ipuleti elincane kunganciphisa nosayizi wesabelo sakho, okunganciphisa ubungozi bokudla ngokweqile futhi kugcine ukusetshenziswa kwekhalori kuhlolwe.

17. Thatha i-Probiotic Supplement

Ama-Probiotic awuhlobo lwamabhaktheriya alusizo angadliwa ngokudla noma izithasiselo zokusiza ukusekela impilo yamathumbu.

Ucwaningo lukhombisa ukuthi ama-probiotic angakhuthaza ukulahleka kwesisindo ngokwandisa ukuphuma kwamafutha nokuguqula amazinga ama-hormone ukunciphisa isifiso sokudla (,).

Ngokuqondene, I-Lactobacillus gasseri uhlobo lwe-probiotic olusebenza ngokukhethekile. Ucwaningo lukhombisa ukuthi kungasiza ukwehlisa amafutha esiswini kanye nesisindo somzimba jikelele (,).

18. Zijwayeze iYoga

Ucwaningo lukhombisa ukuthi ukuzijwayeza i-yoga kungasiza ekuvimbeleni ukuzuza kwesisindo futhi kwandise ukushiswa kwamafutha (,,).

I-Yoga nayo inganciphisa amazinga okuxineka nokukhathazeka - zombili lezi zinto ezingaboshelwa ekudleni okungokomzwelo ().

Ngokwengeziwe, ukuzijwayeza i-yoga kukhonjisiwe ukuthi kunciphise ukuzitika ngotshwala futhi kuvimbele ukukhathazeka ngokudla ukusekela isimilo sokudla okunempilo (,).

19. Hlafuna Kancane

Ukwenza umzamo ojulile wokuhlafuna ngokunensa nangokucophelela kungasiza ukukhulisa ukwehla kwesisindo ngokunciphisa inani lokudla okudlayo.

Ngokuya kocwaningo oluthile, ukuhlafuna izikhathi ezingama-50 ngokuluma kunciphise kakhulu ukudla ikhalori uma kuqhathaniswa nokuhlafuna izikhathi eziyi-15 ngokuluma ngakunye ().

Olunye ucwaningo lukhombisile ukuthi ukudla okuhlafunwayo okungaba yi-150% noma i-200% ngaphezulu kokujwayelekile kunciphise ukudla okudliwayo ngo-9.5% no-14.8%, ngokulandelana ().

20. Yidla isidlo sasekuseni esinempilo

Ukujabulela isidlo sasekuseni esinomsoco ekuseni kungasiza ukuqala usuku lwakho ngonyawo lwesokudla futhi kukugcine uzizwa ugcwele kuze kube sekudleni kwakho okulandelayo.

Eqinisweni, ucwaningo luthola ukuthi ukunamathela kuphethini yokudla ejwayelekile kungaxhunyaniswa nengozi encishisiwe yokudla ngokweqile (,).

Ukudla isidlo sasekuseni esinamaprotheni amaningi kukhonjisiwe ukwehlisa amazinga we-hormone ghrelin ekhuthaza indlala.Lokhu kungasiza ukugcina isifiso sokudla nendlala kulawulwa ().

21. Linga ngokuzila ukudla okungapheli

Ukuzila ukudla okungapheli kuhilela ukushintshana phakathi kokudla nokuzila ukudla kwewindi elithile lesikhathi usuku ngalunye. Izikhathi zokuzila zivame ukuhlala amahora angama-14-24.

Ukuzila ukudla ngezikhathi ezithile kucatshangwa ukuthi kusebenza njengokusika amakhalori uma kukhulunywa ngokunciphisa umzimba ().

Kungasiza futhi ukuthuthukisa imetabolism ngokwandisa inani lama-calories ashisiwe ekuphumuleni ().

22. Nciphisa Ukudla Okusetshenzisiwe

Ukudla okucutshungulwayo kuvamise ukuba nama-calories amaningi, ushukela, ne-sodium - kepha kuncane kwizakhamzimba ezibalulekile njengamaprotheni, i-fiber, nama-micronutrients.

Ucwaningo lukhombisa ukuthi ukudla ukudla okwenziwe kakhudlwana kuhlotshaniswa nesisindo somzimba eseqile - ikakhulukazi kwabesifazane (,).

Ngakho-ke, kungcono ukunciphisa ukudla kwakho okusetshenzisiwe bese ukhetha ukudla okuphelele, njengezithelo, imifino, amafutha anempilo, amaprotheni anciphile, okusanhlamvu okuphelele, nemidumba.

23. Nciphisa Ushukela Ongeziwe

Ushukela olungeziwe lunomthelela omkhulu ekutholeni isisindo nasezindabeni ezinkulu zezempilo, njengesifo sikashukela nesifo senhliziyo ().

Ukudla okunoshukela owengeziwe kulayishwa amakhalori athe xaxa kepha kushoda ngamavithamini, amaminerali, ifayibha, namaprotheni okudingeka umzimba wakho uphumelele.

Ngalesi sizathu, kungcono ukunciphisa ukudla kwakho okunoshukela njenge-soda, uswidi, ujusi wezithelo, iziphuzo zemidlalo, namaswidi ukusiza ukukhuthaza ukwehlisa isisindo nokwenza ngcono impilo yonke.

Okusemqoka

Izici eziningi ezahlukahlukene zidlala indima ekwehliseni isisindo, kanti ezinye zinweba ngaphezu kokudla nokuzivocavoca umzimba.

Ukwenza ukuguqulwa okulula okumbalwa kwindlela yakho yokuphila kungasiza ekukhuthazeni ukulahleka kwesisindo okuhlala isikhathi eside kwabesifazane.

Ukufaka phakathi eyodwa noma amabili alawa masu enkambisweni yakho yansuku zonke kungasiza ukukhulisa imiphumela futhi kukhuthaze ukulahleka kwesisindo okunempilo, nokuzinzile.