Amathiphu okunciphisa umzimba afana namanzi okuphuza, ukudla amaprotheni, ukuvivinya umzimba nge-cardio kanye nokuphakamisa izinsimbi, ukulawula uhlobo lokudla neziphuzo ozithathayo, nokuzilolonga izinhlobo ezihlukahlukene zokuzila kungabonakala kuyasebenza kuwe.
Ukukhuluphala ngokweqile nokukhuluphala ngokweqile kuyizifo eziwubhubhane ezivamile emazweni amaningi emhlabeni jikelele. Ngakho ukuncipha kwesisindo kuye kwahlushwa izinganekwane eziningi nezinkolelo-mbono mayelana nokuthi yini esebenzayo nengasebenzi. Ucwaningo lwenziwe ngamasu amaningi mayelana nokuthi yini engaholela ekulahlekelweni kwesisindo ngokushesha futhi okuqhubekayo, futhi sikulethela amasu ayishumi nanhlanu angcono kakhulu ongawasebenzisa ukuze uqinisekise ukuthi ufinyelela umgomo wakho wokulahlekelwa isisindo.
Phuza Amanzi Ngaphambi Kokudla
Abantu abaningi baye bathi amanzi okuphuza angasiza ekunciphiseni isisindo, futhi lokho kufakazelwe isayensi. Ucwaningo luthole ukuthi amanzi angathuthukisa i-metabolism yakho ngo-24-30%, okuqinisekisa ukuthi ushisa ama-calories engeziwe. Ukuphuza amanzi ngaphambi kokudla nakho kusiza ukuthi uhlale ugcwele, okuholela ekunciphiseni ukusetshenziswa kwama-calories. Ucwaningo olulodwa lwabonisa ukuthi ukuthatha isigamu ilitha lamanzi ngaphambi kokudla kwasiza abahlanganyeli ukuba badle kancane, okuholele ekulahlekelweni kwesisindo ngo-44% kunalabo abangawaphuzi amanzi.
Faka namaqanda ekudleni kwakho kwasekuseni
Amaqanda agcwele amaprotheni okwenza uzizwe ugcwele isikhathi eside, okusho ukuthi uzodla ama-calories ambalwa usuku lonke. Olunye ucwaningo lwabonisa ukuthi ukushintsha okusanhlamvu ngamaqanda ukudla kwasekuseni kubangele ukudla okuncane kwekhalori emahoreni angu-36 alandelayo, okuholela ekulahlekelweni kwesisindo nokunciphisa amafutha omzimba. Uma ungeyena umthandi wamaqanda, noma yimaphi amaprotheni angashintsha amaqanda.
Phuza Ikhofi Elimnyama
Ngaphandle kokuba nama-antioxidants anezinzuzo ezimbalwa zezempilo, ikhofi lingakhuphula futhi umzimba wakho ngo-11 %, ngaleyo ndlela likhulise amandla omzimba okushisa amafutha cishe ngama-28%. Kufanele uthathe ikhofi elingenashukela ngoba lowo shukela uqukethe ama-calories angasebenza ngokumelene nemigomo yokulahlekelwa isisindo.
Phuza Itiye Elihlaza
Itiye elihlaza lisebenza njengekhofi ekukhuthazeni ukwehla kwesisindo. Icebile ku-antioxidant eyaziwa ngokuthi ama-catechin ahlangana ne-caffeine yayo ephakathi ukukhuthaza ukushiswa kwamafutha. Ezinye izifundo zibonisa ukuthi green tea supplements noma iziphuzo kungasiza ekunciphiseni isisindo.
Prakthiza Ukuzila Ukudla Kwezikhawu
Ukuzila ukudla ngezikhathi ezithile sekuphenduke indatshana ye-inthanethi ezikhathini zamuva nje ngokusebenza kwayo ekukhuthazeni ukuncipha kwesisindo. Kunezindlela ezimbalwa zokuzila ukudla ngezikhathi ezithile, edume kakhulu ebizwa ngokuthi indlela ye-16/8, lapho umuntu ezila ukudla amahora angu-16 futhi enefasitela lokudla lamahora ayisishiyagalombili. Ukuzila ukudla ngezikhathi ezithile kuhloswe ukunciphisa ukudla kwekhalori, okuholela ekwehleni kwesisindo. Ungaqala ngamahora okuzila amafushane bese uthuthukela ezindleleni eziyinkimbinkimbi zokuzila ukudla ngezikhathi ezithile.
Thatha i-Glucomannan Supplement
I-Glucomannan i-fiber okuthiwa iholela ekwehleni kwesisindo. I-fiber imunca amanzi eduze komgudu wokugaya ukudla futhi ihlale lapho isikhathi esithile, ikwenze uzizwe ugcwele. Umphumela uba ukusetshenziswa okumbalwa kwama-kilojoule kanye nokuncipha kwesisindo somzimba. Ucwaningo lukhombisa ukusebenza kahle kwalesi sithasiselo njengoba siphumela ekuncipheni kwesisindo kubantu abadlayo kunalabo abangasidli.
Yehlisa Ukudla Kwakho Ushukela Owengeziwe
Ucwaningo lubonisa ukuthi ushukela owengeziwe ungenye yezithako eziyingozi kakhulu futhi eziluthayo ekudleni kwesimanje abantu abakudla ngokweqile. Ucwaningo oluningana lubonise ukuthi ukusetshenziswa kokudla okunoshukela owengeziwe njengesiraphu yommbila kungaholela ekukhuluphaleni kanye nesifo sikashukela sohlobo 2. Abantu abahlose ukunciphisa umzimba kufanele banciphise ushukela owengeziwe ovame ukutholakala ekudleni okuningi okugayiwe neziphuzo.
Nciphisa Noma Uqede I-Carbs Ecolisisiwe ekudleni Kwakho
Ama-carbs acolisisiwe awanayo i-fiber, kanti ezinye zezingxenye zawo ezinomsoco njengesinkwa esimhlophe ne-pasta. Ama-carbohydrate acwengekile ayimbangela yama-spikes kashukela ngemuva kokudla, okuholela ekulambeni amahora ambalwa ngemuva kokudla. Ukulangazelela ushukela ocolile kuholela ekudleni ama-calories angenalutho agcinwe emzimbeni ngendlela yamafutha, ekugcineni okuholela ekukhuluphaleni nesifo sikashukela. Uma ufuna ukudla ama-carbohydrate, qiniseka ukuthi ane-fiber yawo nazo zonke izingxenye zawo zokudla okunomsoco.
Landela Ukudla OkuneCarb Ephansi
Ukuzibophezela ekudleni okune-carb ephansi kungaba anazo zikhombisa inzuzo ekwehliseni isisindo somzimba. Ucwaningo oluningana luye lwaqinisekisa ukuthi ukulandela lolu hlelo kungakhuthaza ukulahlekelwa isisindo izikhathi ezingu-2-3 ngaphezu kokudla okunamafutha aphansi futhi kuphumele ekuthuthukisweni kwezempilo jikelele. Ama-carbohydrate kuthiwa anomthelela ezifweni eziningi njengoba akhulisa ukukhiqizwa kwama-free radicals ngesikhathi sokugaya adala ukulimala kwamaseli. Iningi lamandla akhiqizwa ama-carbs avame ukugcinwa ngumzimba ngendlela yamafutha, okubangela ukuzuza kwesisindo.
Sebenzisa Amapuleti Amancane Ngenkathi Uphakela
Labo abakhuluphele ngokweqile noma abakhuluphele ngokweqile bangazuza kulelisu. Umuntu uzoqapha ukudla akudlayo ngokukhawulela ukuthi kungakanani ukudla angakudla kunokuthi asebenzise ipuleti elikhulu elivame ukukukhohlisa ngokuthi udle kangakanani.
Phatha Ukudla Okunempilo ozokudla ngakho Uma Ulambile
Abantu abaningi abengeza isisindo bangabantu abadla ngokuyimfihlo abaqongelela ama-calories anokudla okungenampilo okutholakala kalula emigwaqweni. Ukugcina izithelo ezimbalwa, okusanhlamvu okuqinisiwe, amaqanda abiliswe kanzima, kanye neyogathi yesiGreki engajwayelekile kungakusiza ukuthi udle ukudla okunempilo esikhundleni sokudla ukudla okunothe ngamakhalori angenalutho.
Yenza Ukuzivocavoca kwe-Aerobic
Ukwenza i-cardio kuhle kakhulu ukugcina izinga lokushaya kwenhliziyo yakho liphakeme futhi kukhuthaze ukushiswa kwamafutha. Ukwandisa umsebenzi womzimba ngokuzivocavoca kwe-cardio nakho kuholela ekuthuthukiseni impilo yengqondo neyomzimba. Ukwenyuka kwezinga lokushaya kwenhliziyo kwenza umzimba ukwazi ukuphendukela emafutheni agcinwe emzimbeni ukuze uthole uphethiloli odingekayo ngesikhathi nangemva kokuzivocavoca, futhi njengoba amafutha evutha, uyancipha isisindo. I-Aerobics ibonakale iphumelela ekuqedeni amafutha asesiswini anenkani anomsindo okhalweni lwakho, okubangela isifo se-metabolic.
Yidla I-Fiber Eningi
Ukusetshenziswa kwefiber kukhuthaza umuzwa wokugcwala futhi kungashukumisa ukukhululwa kwehomoni yokusutha ebizwa ngokuthi i-PTTY, okuholela ekwehliseni ukusetshenziswa kwamakholori. I-Viscous fiber ibhekwa njengezuzisa amagciwane amahle kukholoni. Kungase futhi kugcwalise umgudu wokugaya ukudla okumunca amanzi ukuze kubambezeleke ukuphuma kwesisu, ngaleyo ndlela kubangele ukunciphisa imvamisa yokudla.
Yidla Imifino Nezithelo Eziningi
Imifino nezithelo zinama-calories aphansi kanye ne-fiber ephezulu, okuwenza abe yi-duo yokulahlekelwa isisindo enamandla. Ukwengeza, banokuqukethwe kwamanzi amaningi, okusho ukuthi banamandla amancane futhi bangakhuthaza umuzwa wokugcwala, okuholela ekulahlekelweni kwesisindo. Leli qembu lokudla nalo linomsoco, lishiya isisindo somzimba wakho siphelele njengoba uhlinza amafutha.
Thola Ukulala Okwengeziwe
Ucwaningo luthole ukuthi abantu abangalali ngokwanele basengozini yokukhuluphala ngokweqile, ingozi engu-89% ezinganeni kanye nengozi engu-55% ezinganeni. Usizo lokulala lulungisa izinkinga eziningi zokudla futhi lusiza ubuchopho bakho nesistimu yokugaya ukudla ikhiphe ubuthi, kusize umzimba wakho ukhiphe amafutha angadingekile.
Iphuzu Eliyinhloko
Ukunciphisa umzimba kuwumgomo iningi eliwulangazelelayo. Abanye bathathe izinyathelo ezinqala njengokuzivocavoca umzimba nokudla ukuze unciphise umzimba, kanti abanye bayazibuza ukuthi yiziphi izindlela ezisebenza kahle kakhulu. Udinga ukukhetha ifomula esimeme futhi ukwenze kube indlela yokuphila ukuze uphumelele ohambweni lwakho lokwehlisa isisindo. Qhubeka uzame amaqhinga angenhla ukuze ubukeke uzethemba, ukhalo oluncane, kanye nokuzethemba okuthuthukisiwe.
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