Ukukhuluphala ngokweqile nokukhuluphala kuyinkinga evamile yezempilo ethinta abantu abaningi. Ukuze unciphise umzimba, abantu abaningi baphendukela ekuvivinyeni umzimba njalo nokudla okunempilo. Kwabanye, ukulandela ukushoda kwekhalori kuveze imiphumela emihle.
Ukwehlisa isisindo akulona uhlelo lwesikhashana njengoba kudinga isineke nokuzimisela. Abantu abaningi bayayeka kalula kulolu hambo. Ochwepheshe bathi ukunciphisa umzimba kungenziwa kube lula ngokushoda kwekhalori. Ungase uzibuze ukuthi kuyini ukushoda kwekhalori, ukuthi ungakha kanjani, futhi ulandele ngempumelelo. Lesi sihloko sizokusiza ukuthi ufunde konke okuhilelekile ekushoda kwekhalori.
Kuyini Ukushoda Kwekhalori nokuthi Kukuthinta Kanjani Isisindo Sakho
Noma yikuphi ukudla okudlayo kunikeza amandla enani elithile. La mandla akalwa ngamayunithi abizwa ngamakhalori. Ukushoda kwekhalori kufinyelelwa ngokudla ama-calories ambalwa kunalawo umzimba wakho ongawashisa. Amakhalori ashisiwe noma asetshenziswa ngosuku abuye aziwe ngokuthi yizindleko zamakhalori, futhi akhiwe izingxenye ezintathu eziyinhloko, okuhlanganisa:
Izindleko zamandla okuphumula (REE): I-REE iyinani lamakholori umzimba wakho owasebenzisayo lapho uphumule. I-REE ngokuvamile isetshenziselwa imisebenzi ebalulekile yomzimba njengokuphefumula nokujikeleza kwegazi.
Umthelela wokushisa wokudla: Lokhu kubhekisela enanini lama-calories umzimba wakho uwashisa ngesikhathi sokugayeka kokudla, ukumuncwa, ukugayeka kokudla.
Izindleko zamandla omsebenzi: Lokhu kuhilela amakhalori owasebenzisayo lapho wenza imisebenzi esindayo efana nokuzivocavoca kanye nemisebenzi elula efana nokugedla nokuqhuba imisebenzi yasekhaya.
Lezi zingxenye ezintathu zensiza yekhalori zidinga ukuhlinzekwa kwamandla okuqhubekayo, futhi ukusebenzisa ama-calories ambalwa kunalawo awadingayo kubeka umzimba wakho esimweni sokushoda kwekhalori. Ukugcina ukushoda kwekhalori isikhathi eside kungaholela ekulahlekelweni okukhulu kwesisindo. I-calorie surplus iphambene nokushoda kwekhalori. Kuhilela ukunikeza umzimba wakho amakholori amaningi kunalokho okudingayo ukuze usekele izingxenye ezishiwo ngenhla.
Ukubala Izidingo Zamakhalori
Ukushoda kwekhalori yama-calories angu-500 usuku ngalunye kwanele ukusekela ukwehla kwesisindo kubantu abaningi ngaphandle komthelela obalulekile emazingeni endlala noma amandla. Ngaphambi kokudala ukushoda kwekhalori, kufanelekile ukunquma ukuthi ayini amakhalori akho okugcina. Amakhalori okunakekela abhekisela enanini edingwa umzimba wakho ukuze uqhubekisele phambili izindleko zamandla. Ukuyibala kulula kakhulu futhi ingadla ngezindlela ezihlukahlukene. I-Body Weight Planner iyikhalori yokubala evela ku-National Institute of Health ongayisebenzisa. Kukhona ezinye izibali zamakhalori ezimbalwa ongazisebenzisa - zonke ezidinga ukuthi ukhiye iminyaka yakho, isisindo, ubulili, ubude, nezinga lomsebenzi womzimba - ukuze ubale amakhalori akho okugcina.
Enye indlela yokubala amakhalori akho esondlo ngaphandle kwezibali zamakhalori, ukulandelela ukusetshenziswa kwakho kwekhalori izinsuku ezingu-10. Odinga ukukwenza ukusebenzisa uhlelo lokusebenza lokulandela amakhalori, zikale nsuku zonke futhi ugcine ileveli yakho yomsebenzi nsuku zonke. Ukuze uthole imiphumela enembile nephelele, zikale ngesikhathi esifanayo sosuku, usebenzisa isikali esifanayo, futhi ugqoke izingubo ezifanayo. Khumbula ukuthi isisindo sakho singashintsha usuku namuhla. Kodwa-ke, uma isisindo sakho sisalokhu sifana phakathi nezinsuku eziyi-10, khona-ke ikhalori yakho yokunakekela imelelwa inombolo emaphakathi yamakholori owasebenzisile usuku ngalunye phakathi nalesi sikhathi. Nquma isamba senani lamakhalori owasebenzisile ezinsukwini eziyi-10 bese uhlukanise ngo-10. Lokhu kuzokunikeza isilinganiso senani lamakholori owadingayo ngosuku. Okokugcina, susa ama-calories angu-500 kule nombolo, okuzonikeza ikhalori yakho entsha yansuku zonke yokudla ukuze unciphise isisindo. Isibonelo, uma u-2,500 ngosuku amakhalori akho okugcina, u-2,000 azoba ikhalori yakho yansuku zonke entsha. Ukuze uqhubeke nokusekela imizamo yakho yokulahlekelwa isisindo, uzodinga ukulungisa ukudla kwakho kwekhalori, ucabangela ukuthi uzolahlekelwa isisindo futhi vele ikhalori yakho yesondlo izoshintsha.
Amathiphu Okuzuza Ukushoda Kwekhalori
Ukushoda kwekhalori kungafinyelelwa ngokudla ama-calories ambalwa noma ukukhulisa amazinga akho okusebenza komzimba, noma kokubili. Noma kunjalo, ukudala ukushoda kwekhalori kungase kube lula futhi kuzimeme ngokudla ama-calories ambalwa esikhundleni sokuzivivinya kuphela. Lokhu kungenxa yokuthi kungase kube nzima ukuthola isikhathi, ukuba namandla, noma ugqozi lokujima nsuku zonke. Ucwaningo luye lwabonisa futhi ukuthi ukuzivocavoca akuphumelelanga kangako ekushiseni ama-calorie njengenkolelo yabantu abaningi. Ngamagama alula, ungadla kalula ama-calories angu-500 ngosuku kunokushisa inani elifanayo lamakholori ngokuzivocavoca. Kodwa-ke, ochwepheshe basancoma ukuthi ufake ukuqeqeshwa kokuphikiswa kanye nokuzivocavoca kwe-aerobic njengoba kunezinzuzo ezimangalisayo empilweni yakho iyonke.
Ngokwe-Physical Activity Guidelines for Americans from the Department of Health and Human Services, kokubili amadoda nabesifazane abadala kufanele baphokophele imizuzu engu-150 kuya kwengama-300 yokuzivocavoca okunamandla okumaphakathi ngesonto, noma imizuzu engama-75 kuya kweyi-150 yokuzivocavoca ngamandla ngesonto. Ukuhamba ngokushesha noma ukuhamba ngebhayisikili okuncane kuphakathi kokuzivocavoca okunamandla, kuyilapho ukugijima noma ukubhukuda kwenza ukujima okunamandla. Kuphinde kunconywe ukufaka izivivinyo zokuqinisa imisipha eziqondise amaqembu amakhulu emisipha njengesifuba, izingalo, umhlane, amahlombe, nemilenze kabili ngeviki. Ukuzivocavoca okunjalo kukusiza ukuthi ulahlekelwe amafutha esikhundleni se-muscle mass.
Izindlela Zokudla Amakhalori Ambalwa
Ukunciphisa ukudla kwakho kwekhalori ukuze udale ukushoda kwekhalori akunzima kangako. Eqinisweni, akukho ukubalwa kwama-calories ahilelekile.
Gwema Ukuphuza Amakhalori
Iziphuzo ezinoshukela njengeziphuzo zezithelo, i-soda, nezinye iziphuzo zekhofi zipakisha inani elikhulu lamakholori. Ngokuwasusa ekudleni kwakho kuzosiza ukunciphisa ama-calories akho kakhulu. Kudingeka futhi ugweme uphuzo oludakayo njengoba lunama-kilojoule amaningi.
Yehlisa Ukudla Okugayiwe Kakhulu
Kulula ukudla nokudla okugayiwe njengama-dessert, ukudla okusheshayo, iziphuzo ezinoshukela, nama-cereals asekuseni, okunamafutha amaningi, usawoti kanye noshukela. Aqukethe inani eliphezulu lamakholori futhi angonakalisa ukushoda kwekhalori yakho. Uwashintshanisa ngokudla okugaywe kancane okunothe nge-fiber, amaminerali, namavithamini. Ukudla okunjalo kungase kuhlanganise imifino, izithelo, amaprotheni mafutha, amantongomane, nemifino.
Isiphetho
Ukushoda kwekhalori kufinyelelwa ngokudla ama-calories ambalwa kunalawo ashiswa umzimba wakho. Iningi labantu lidla ama-calories angaphansi kwama-500 ngosuku njengokushoda kwekhalori. Lokhu kungaholela ekulahlekelweni kwesisindo okunempilo nokuqhubekayo.
MS, Lund University, Sweden
Ukudla okunomsoco kunendima ebalulekile ekuphileni komuntu. Imikhuba yokudla ingezinye zezinto ezithinta impilo yethu. Kuvame ukuba nombono oyiphutha phakathi kwabantu wokuthi izazi zokudla okunomsoco ziphoqelela ukudla okunemingcele kakhulu, kodwa lokho akulona iqiniso. Eqinisweni, angivimbi noma yimiphi imikhiqizo, kodwa ngikhomba amaphutha okudla futhi ngisize ukuwashintsha ngokunikeza amathiphu kanye nezindlela zokupheka ezintsha engizizamile ngokwami. Ngeluleka iziguli zami ukuthi zingamelani noshintsho futhi zibe nenjongo. Kuphela ngamandla nokuzimisela umphumela omuhle ungafinyelelwa kunoma iyiphi indawo yokuphila, kuhlanganise nokushintsha imikhuba yokudla. Uma ngingasebenzi, ngiyathanda ukuqwala. NgoLwesihlanu kusihlwa, kungenzeka ungithole ngisesofeni lami, ngigone nenja yami futhi ngibuka iNetflix.
