I-1 Calorie Diet: Uluhlu lokutya, iSicwangciso sokutya, kunye nokunye

Ukuze unciphise umzimba, kuyimfuneko ukudala i-calorie deficit ngokutya kancinci okanye ukwandisa umsebenzi womzimba.

Abantu abaninzi bakhetha ukulandela i-1 calorie yokutya ukutsiba ukwehla kobunzima kunye nokulawula ukutya kwabo.

Eli nqaku lichaza indlela yokulandela i-calorie ye-1 yokutya, kubandakanywa ukutya okutyayo, kukuphi ukutya okufuneka ugweme, kunye neengcebiso zokulahleka kwesisindo esinempilo, ehlala ixesha elide.

Ukuqonda Iimfuno zeCalorie

Ngelixa i-1 calories inokuba sisikhokelo esilungileyo kubantu abaninzi, qiniseka ukubala iimfuno zakho ngononophelo ukuze ukwandise uhambo lwakho lokulahleka kobunzima.

Inani leekhalori ozifunayo lixhomekeke kwizinto ezininzi, kubandakanywa umsebenzi womzimba, isini, ubudala, iinjongo zokunciphisa umzimba kunye nempilo yonke.

Kubalulekile ukuqikelela inani leekhalori ezifunwa ngumzimba wakho ukuze ugcine kwaye unciphise umzimba xa umisela iimfuno zakho.

Ukubala iimfuno zakho zekhalori zizonke, kuyafuneka ukubala inani lilonke leekhalori oqhele ukuzitshisa ngosuku, ezibizwa ngokuba yinkcitho yakho yonke yemihla ngemihla yamandla (TDEE) (1).

Eyona ndlela ilula yokumisela iTDEE yakho kukusebenzisa isixhobo sokubala esikwi-intanethi okanye iMifflin-St software. I-Jeor equation, ifomula apho ufaka khona ubude bakho, ubunzima kunye neminyaka.

Le yiMifflin-St. I-Jeor equation yamadoda nabasetyhini:

• Amadoda: Iikhalori ngosuku = 10x (ubunzima ngekg) + 6.25x (ubude nge-cm) - 5x (ubudala) + 5
• Abafazi: Iikhalori ngosuku = 10x (ubunzima ngekg) + 6,25x (ubude nge-cm) - 5x (ubudala) - 161

Ukubala iTDEE yakho, impendulo kaMifflin. I-equation yaseSt Jeor iphinda-phindwe ngenani elihambelana nenqanaba lomsebenzi wakho, elibizwa ngokuba yi-activity factor (2).

Kukho imigangatho emihlanu eyahlukeneyo yomsebenzi:

• Ukuhlala: x 1,2 (abantu abahleli phantsi abenza umthambo omncinci okanye bangenzi mthambo)
• Isebenza kancinci: x 1,375 (umsebenzi olula ngaphantsi kweentsuku ezi-3 ngeveki)
• Isebenza ngokuphakathi: x 1,55 (ukwenza umthambo ngokumodareyitha iintsuku ezininzi zeveki)
• Iyasebenza kakhulu: x 1,725 (umthambo wemihla ngemihla)
• Iyasebenza kakhulu: x 1,9 (ukuzivocavoca ngamandla ama-2 okanye ngaphezulu kwamaxesha ngosuku)

Emva kokumisela iTDEE yakho ngokuphinda-phinda iMifflin impendulo. I-equation yaseSt-Jeor enento echanekileyo yomsebenzi, iikhalori zinokuhlengahlengiswa ngokweenjongo zakho zokuncipha kobunzima.

Yenza i-calorie deficit ukuze ulahlekelwe isisindo

Nangona ukwehla kobunzima kuntsonkothile kakhulu kunendlela yokucinga "yeekhalori ngaphakathi, ngaphandle kweekhalori", njengomgaqo jikelele, ukusilela kwekhalori kufuneka kudalwe ukuphulukana namafutha omzimba.

Ngokuqhelekileyo, ukuncipha kweekhalori ezingama-500 ngosuku kucetyiswa ukuba ulahlekelwe yi-450 grams (1 iponti) ngeveki.

Nangona oku bekuya kulingana nokwehla kobunzima obuziikhilogram ezingama-52 ngonyaka omnye, uphando lubonisa ukuba umlinganiselo wokuncipha ucotha kakhulu.

Izinto zokuziphatha kunye nebhayoloji, njengokubambelela ekutyeni kunye nokwahluka kwiibhaktheriya zamathumbu kunye namazinga e-metabolic, kubangela ukuba abantu banciphise ubunzima ngamazinga ahlukeneyo (3, 4).

Ngokomzekelo, uphononongo lwezifundo ze-35 lufumene ukulahleka kwesisindo se-0,004 ukuya kwi-2,5 pounds (0,002 ukuya kwi-1,13 kg) ngeveki xa iikhalori zithintelwe kwi-240 ukuya kwi-1 yeekhalori ngosuku (000).

Kunokuba uzibekele usukelo olungenakufikeleleka, zibekele ukuncipha ngokucothayo, ngokuthe ngcembe, ukuthoba ubunzima obususela kwiikhilogram ezi-1 ukuya kwezi-2 (0,5 ukuya kwi-1 kg) ngeveki.

Nangona kunjalo, ngenxa yokuba ukwehla kobunzima kuyahluka kakhulu kumntu nomntu, kubalulekile ukuba ungadimazeki ukuba awunciphisi ubunzima ngokukhawuleza njengoko kulindelekile.

Ukwandisa umsebenzi womzimba, ukuchitha ixesha elincinci uhleli, ukusika iishukela ezongezelelweyo kunye nokugxila ekutyeni okupheleleyo kufuneka kuncede ukukhawuleza ukulahleka kwesisindo kunye nokunceda uhlale endleleni.

isishwankathelo Qinisekisa iimfuno zakho zekhalori, emva koko udale intsilelo ngokuthabatha ama-500 eekhalori kwi-TDEE yakho. Zimisele ukunciphisa umzimba kancinane ukusuka kwi-1 ukuya kwi-2 pounds (0,5 ukuya kwi-1 kg) ngeveki.

Ukutya okuKutyiweyo kwi-1 yeCalorie Diet

Ukunciphisa umzimba kunye nokwamkela indlela yokutya engcono, kubalulekile ukukhetha ukutya okupheleleyo, okungalungiswanga.

Ngelixa kusempilweni ngokugqibeleleyo ukufumana unyango rhoqo ngoku kwaye, uninzi lokutya kwakho kufuneka lube noku kukutya okulandelayo:

• Imifuno engenasitatshi: I-Kale, i-arugula, isipinashi, i-broccoli, i-cauliflower, i-pepper, amakhowa, i-asparagus, i-tomato, njl.
• I ziqhamo: Amajikijolo, ii-apula, iipereyi, iziqhamo ze-citrus, i-melon, iidiliya, iibhanana, njl.
• Imifuno enesitatshi: Iitapile, ii-ertyisi, ibhatata, i-plantain, i-butternut squash, njl.
• Intlanzi kunye noonokrwece: I-Bass yolwandle, i-salmon, i-cod, i-clams, i-shrimp, i-sardines, i-trout, i-oyster, njl.
• Amaqanda: Amaqanda apheleleyo anesondlo esixineneyo kunamaqanda amhlophe.
• Inkukhu kunye nenyama: Inkukhu, i-turkey, inyama yenkomo, i-bison, imvana, njl.
• Imithombo yeprotheyini esekwe kwizityalo: I-Tofu, i-tempeh, i-powder esekelwe kwizityalo.
• Amazimba: I-oats, irayisi emdaka, i-farro, iquinoa, i-bulgur, ibhali, i-millet, njl.
• Iimbotyi Ii-ertyisi, iimbotyi zezintso, iilentile, iimbotyi ezimnyama nokunye.
• Amafutha asempilweni: Iiavokhado, ioyile yomnquma, ikokhonathi engenaswekile, ioli yeeavokhado, ioyile yekhokhonathi, njl.
• Iimveliso zederi: I-fat-fat okanye i-fat-fat plain yogurt, i-kefir kunye ne-fat-fat cheeses.
• Imbewu, iindongomane kunye ne nut butters: Iialmonds, i-macadamia nuts, imbewu yethanga, i-walnuts, imbewu ye-sunflower, ibhotela ye-peanut yendalo, ibhotela ye-almond kunye ne-tahini.
• Ubisi lwesityalo olungenaswekile: Ubisi lwekhokhonathi, ialmond, icashew kunye nehemp
• Ixesha lonyaka: I-Turmeric, i-garlic, i-oregano, i-rosemary, i-pepper ebomvu, i-pepper emnyama, ityuwa, njl.
• Iziqulatho: I-apile cider iviniga, i-salsa, ijusi yelamuni, i-garlic powder, njl.
• Iziselo ezingenakhalori: Amanzi, amanzi ahlwahlwazayo, ikofu, iti eluhlaza, njl.

Qinisekisa ukuba utya ukutya okuninzi okutyebileyo kwefayibha kunye nemithombo yeprotheyini esemgangathweni ngesidlo ngasinye.

Iprotheni yiyona nto igcweleyo kwii-macronutrients ezintathu, kunye neprotheyini yokudibanisa kunye ne-fiber yokuzalisa, njengemifuno engekho-starchy, iimbotyi, okanye amajikijolo, inokunceda ukukhusela ukutya.

Uphando lubonisa ukuba ukutya okuphezulu kwifiber kunye neprotheyini kukhuthaza ngokufanelekileyo ukulahleka kwamafutha (6, 7).

isishwankathelo Ukutya okupheleleyo, okufana nemifuno, iziqhamo, amaqanda, intlanzi namandongomane, kufanele kube yeyona nto iphambili yako nakuphi na ukutya okusempilweni.

Ukutya ekufuneka sikuphephe

Ukutya okucutshungulwayo kunye noshukela olongezelelweyo kufuneka kugcinwe ubuncinci kuyo nayiphi na inkqubo yokulahlekelwa kwesisindo esinempilo.

Ukusika okanye ukunciphisa ukutya okulandelayo kunokukunceda ulahlekelwe isisindo kwaye uphucule impilo yakho yonke.

• Ukutya okukhawulezayo: Inkukhu yenkukhu, i-fries, i-pizza, izinja ezishushu, njl.
• Iicarbohydrate ezisulungekileyo: Isonka esimhlophe, ukutya okuziinkozo, i-pasta emhlophe, i-bagels, i-crackers, i-corn chips, i-tortillas, njl.
• Iswekile eyongeziweyo: Ukutya okumnandi, iilekese, ii-pastries, iilekese, iswekile yetafile, i-agave, njl.
• Ukutya okucutshungulweyo: Ukutya okupakishweyo, ukutya okucutshungulweyo (inyama ebandayo, ibhekoni), izitya zepasta ezinkonkxiweyo, ii-cereal bar, njl.
• Ukutya okuqhotsiweyo: Iichips, ukutya okuthosiweyo, iidonathi, iintonga ze-mozzarella, njl.
• Ukutya kunye nokutya okunamafutha aphantsi: Imivalo yokutya, i-ayisikrimu enamafutha aphantsi, iitshiphusi ezinamafutha aphantsi, ukutya okunomkhenkce, iilekese ezineekhalori eziphantsi, njl.
• Iziselo ezineswekile: Isoda, iijusi zeziqhamo, iziselo zamandla, ubisi olunencasa, iziselo zekofu ezineswekile, njl.

Nangona ukonwabela ukutya okuthandayo okanye isiselo rhoqo emva kwexesha akuyi kuthintela injongo yakho yokuncipha, uya kuyilawula rhoqo.

Umzekelo, ukuba unomkhwa wokutya i-ayisikrimu busuku ngabunye emva kwesidlo sangokuhlwa, nciphisa ukutya kwakho kube kanye okanye kabini ngeveki.

Ukunciphisa imikhwa ethintela ukwehla kobunzima kunokuthatha ixesha, kodwa kuyimfuneko ukufezekisa iinjongo zakho zempilo.

isishwankathelo Ukutya okukhawulezayo, i-carbohydrates esulungekileyo kunye neeshukela ezongeziweyo kufuneka zikhawulelwe xa ulandela ukutya okunesondlo sokulahlekelwa kwesisindo.

Isampulu yeSidlo seVeki yoku-1

Nantsi imenyu yeveki enye enesondlo equka iikhalori eziyi-1.

Ukutya kunokutshintshwa ukuze kuhambelane nazo zonke izinto ezithandayo, kuquka imifuno kunye nabantu abatya i-gluten-free.

Ezi zidlo zilandelayo zimalunga nama-500 eekhalori nganye (8):

ngoMvulo

Isidlo sakusasa - Iqanda kunye neAvocado Toast

• Amaqanda e-2
• Isiqwenga esi-1 sikaHezekile esosiwe
• 1/2 yeeavokhado

Isidlo sasemini - Isaladi yenkukhu eyosiweyo

• 2 iikomityi (40 grams) isipinatshi
• Ii-ounces ezi-4 (i-112 grams) yenkukhu eyosiweyo
• 1/2 indebe (120 grams) ii-chickpeas
• 1/2 indebe (25 grams) izaqathe ezigayiweyo
• I-1 ounce (28 grams) itshizi yebhokhwe
• Iviniga yebhalsam

Ukutya isidlo - i-cod kunye ne-quinoa kunye ne-broccoli

• Ii-ounces ezi-5 (i-140 grams) i-cod ebhakiweyo
• 1 isipuni (15 ml) ioli yeoli
• 3/4 indebe (138 grams) iquinoa
• Iikomityi ezi-2 (i-176 grams) i-broccoli eyosiweyo

ngoLwesibili

Isidlo sakusasa – isitya seyogathi esisempilweni

• 1 ikomityi (245 grams) iyogathi ecacileyo eyomeleleyo
• 1 ikomityi (123 grams) raspberries
• Amacephe ama-2 (28 grams) iialmonds ezisikiweyo
• Iipuniponi ezi-2 (28 grams) imbewu ye-chia
• I-tablespoon ye-1 (i-14 grams) i-coconut engenashukela

Isidlo sasemini - ukusonga kweMozzarella

• Ii-ounces ezi-2 (i-46 grams) i-mozzarella entsha
• I-1 indebe (i-140 grams) i-pepper ebomvu
• 2 izilayi zetumata
• 1 isipuni (15 grams) pesto
• 1 ipakethe encinci yeenkozo ezipheleleyo

Isidlo sangokuhlwa – iSalmon enemifuno

• 1 itapile encinci (60 grams)
• 1 ithisipuni (5 grams) ibhotela
• Ii-ounces ezi-4 (i-112 grams) i-salmon yasendle
• 1 ikomityi (88 grams) egcadiweyo ahlume aseBrussels

ngoLwesithathu

Isidlo sakusasa-Oatmeal

• 1 ikomityi (81 grams) yomgubo we-oat ephekwe kwikomityi enye (1 ml) yobisi lwealmond olungafakwanga swekile
• 1 ikomityi (62 grams) apile esikiweyo
• 1/2 ithisipuni isinamon
• Iipuniponi ezi-2 (32 grams) ibhotela yendalo ye-peanut

Isidlo sasemini - Imifuno kunye ne-hummus roll

• 1 imvulophu encinci yeenkozo ezipheleleyo
• Iipunipoli ezi-2 (32 grams) hummus
• 1/2 yeeavokhado
• 2 izilayi zetumata
• 1 indebe (20 grams) i-arugula entsha
• 1 i-ounce (28 grams) itshizi ye-Muenster

Isidlo sangokuhlwa - iChili

• Ii-ounces ezi-3 (84 grams) i-turkey yomhlaba
• 1/2 indebe (120 grams) iimbotyi ezimnyama
• 1/2 indebe (120 grams) iimbotyi ezibomvu
• 1 indebe (224 grams) utamatisi otyumkileyo

ngoLwesine

Isidlo sakusasa - Ibhotolo ye-Peanut kunye ne-Banana Toast kunye namaqanda

• Amaqanda ama-2 aqhotsiweyo
• Isiqwenga esi-1 sikaHezekile esosiwe
• Iipuniponi ezi-2 (32 grams) ibhotela yendalo ye-peanut
• I-1/2 yebhanana egayiweyo

Isidlo sasemini - iSushi ekuhambeni

• I-1 roll yekhukhamba kunye ne-avocado sushi eyenziwe ngerayisi emdaka
• 1 umqulu wemifuno kunye nerayisi emdaka
• Iziqwenga ezi-2 ze-salmon sashimi kunye nesaladi eluhlaza

Isidlo sangokuhlwa – iBurger yembotyi emnyama

• 1 ikomityi (240 grams) iimbotyi ezimnyama
• Iqanda eli-1
• Itswele elinqunqiweyo
• I-garlic eqoshiwe
• I-tablespoon ye-1 (i-14 grams) i-breadcrumbs
• Iikomityi ezi-2 (20 grams) ezixutywe imifuno eluhlaza
• I-ounce (1 grams) i-feta cheese

ngoLwesihlanu

Isidlo sakusasa - isidlo sasekuseni esimnandi

• I-1 icephe ye-pea protein powder
• 1 ikomityi (151 grams) amaqunube afriziweyo
• 1 indebe (240 ml) ubisi lwekhokhonathi
• I-tablespoon ye-1 (i-16 grams) ibhotela ye-cashew
• Icephe eli-1 (14 grams) imbewu ye-hemp

Isidlo sasemini – Isaladi yeKale NeNkukhu eyojiweyo

• 2 iikomityi (40 grams) kale
• Ii-ounces ezi-4 (i-112 grams) yenkukhu eyosiweyo
• 1/2 indebe (120 grams) iilentile
• 1/2 indebe (25 grams) izaqathe ezigayiweyo
• 1 ikomityi (139 grams) iitumato cherry
• I-1 ounce (28 grams) itshizi yebhokhwe
• Iviniga yebhalsam

Isidlo sangokuhlwa – iiFajitas zeeShrimp

• Ii-ounces ezi-4 (i-112 grams) i-shrimp eyosiweyo
• Iikomityi ezi-2 (278 grams) itswele kunye nepepile ezigalelwe i-oyile yomnquma e-1 (15 ml)
• 2 iitortilla zombona ezincinci
• 1 isipuni se-fatty cream omuncu
• 1 i-ounce (28 grams) itshizi egayiweyo

samedi

Isidlo sakusasa-Oatmeal

• 1 ikomityi (81 grams) yomgubo we-oat ephekwe kwikomityi enye (1 ml) yobisi lwealmond olungafakwanga swekile
• 1 ikomityi (123 grams) blueberries
• 1/2 ithisipuni isinamon
• Iipuniponi ezi-2 (32 grams) ibhotela ye-almond yendalo

Isidlo sasemini – iSaladi yeTuna

• Ii-ounces ezi-5 (i-140 grams) ityhuna enkonkxiweyo
• 1 isipuni (16 grams) i-mayo
• I-celery egayiweyo
• Iikomityi ezi-2 (40 grams) ezixutywe imifuno eluhlaza
• 1/4 i-avocado egayiweyo
• 1/2 ikomityi (31 grams) isikiwe iapile eluhlaza

Isidlo sangokuhlwa – Inkukhu enemifuno

• Ii-ounces ezi-5 (i-120 grams) inkukhu ebhakiweyo
• 1 ikomityi (205 grams) ibhotwe squash egcadiweyo ephekwe ngecephe eli-1 (15 ml) yeoli yomnquma
• Iikomityi ezi-2 (i-176 grams) i-broccoli eyosiweyo

dimanche

Isidlo sakusasa - iOmelet

• Amaqanda e-2
• I-1 ounce (28 grams) i-cheddar cheese
• I-1 indebe (i-20 grams) isipinashi esiphekwe kwi-1 isipuni (i-15 ml) ioli ye-coconut
• 1 ikomityi (205 grams) iitapile ezigayiweyo

Isidlo sasemini – Chipotle ukuya

• Isitya se-chipotle se-burrito esenziwe nge-lettuce yaseRoma, inkukhu yeBarbacoa, irayisi emdaka, i-1/1 yokuphakela iguacamole kunye nesalsa entsha.

Isidlo sangokuhlwa - iPesto kunye nePasta yeembotyi

• I-1 ikomityi (i-140 grams) i-pasta yerayisi emdaka okanye i-pasta yengqolowa epheleleyo
• 1 isipuni (14 grams) pesto
• 1/4 indebe (60 grams) iimbotyi cannellini
• 1 ikomityi (20 grams) isipinatshi
• 1 ikomityi (139 grams) iitumato cherry
• 1 isipuni (5 grams) i-parmesan egayiweyo

Njengoko ubona, ukutya okunempilo akufuneki kube yindinisa.

Ukongeza, ngelixa ukupheka kunye nokupakisha ukutya ekhaya kufuneka kube yeyona nto iphambili, kukho ukhetho oluninzi olusempilweni lokutya okuthathayo.

Ukuba uyazi ukuba uya kudla ngaphandle, jonga imenyu kwangaphambili kwaye ukhethe ukhetho olunomdla kunye nesondlo.

Ngale ndlela, uya kuba lula ukwenza ukhetho olungenampilo ngomzuzu wokugqibela.

isishwankathelo Ukutya kweekhalori ze-1500 kufuneka kube phezulu kwimveliso entsha, iprotheni kunye nefiber. Nangona kukulungele ukulungiselela ukutya ekhaya, kunokwenzeka ukwenza ukhetho olunempilo xa usitya kwindawo yokutya ngokujonga imenyu kwangaphambili.

Iingcebiso zokuPhumelela koMzimba

Ngelixa unamathela kwi-calorie ye-1 yokutya ngokuqinisekileyo kunokukhokelela ekulahlekeni kwesisindo, kukho ezinye iindlela ezininzi zokuqinisekisa ukuba ufezekise iinjongo zakho zokunciphisa umzimba ngendlela enempilo nezinzileyo.

Qaphela i-calorie yakho yokutya

Nangona unokucinga ukuba utya kancinci, kuqhelekile ukujongela phantsi ukutya okutyayo (9).

Indlela elula yokuqinisekisa ukuba uhlala phantsi kweemfuno zakho zekhalori kukusebenzisa idayari yokutya okanye i-app yokulandelela ikhalori.

Ukugawula ukutya, i-snacks kunye neziselo kunye neekhalori eziziquletheyo zinokukunceda ukuba uhlale usendleleni kwaye unciphise amathuba okujongela phantsi ukutya kwakho kwekhalori.

Nangona ukulandelela ukutya kuyisixhobo esiluncedo xa ucwangcisa ukutya kokuqala, kunokudala ubudlelwane obungenampilo kunye nokutya kwabanye abantu.

Ukugxininisa ekulawuleni inxalenye, ukutya ukutya okupheleleyo, ukutya okunempilo, kunye nokwenza umthambo owaneleyo iindlela ezingcono zokunciphisa umzimba kwixesha elide (10, 11).

Yitya ukutya okupheleleyo

Nasiphi na isicwangciso sokutya esinempilo kufuneka sigxininise ngokupheleleyo, ukutya okungokwemvelo.

Ukutya okucutshungulweyo kunye neziselo, ezinjengokutya okukhawulezayo, iilekese, izinto ezibhakiweyo, isonka esimhlophe kunye nesoda, azinampilo kwaye zinegalelo elikhulu kubhubhani wokutyeba kakhulu (12).

Nangona ukutya okucutshungulwayo kunye ne-fat-fat snacks kunye nokutya kunokubonakala ngathi lukhetho oluhlakaniphile lokunciphisa umzimba, oku kutya kudla ngokuqulatha izithako ezifana neeshukela ezongezelelweyo ezinokuthi zibe negalelo ekudumbeni nasekuzuzeni ubunzima.(13).

Ukutya okupheleleyo njengemifuno, iziqhamo, intlanzi, amaqanda, iinkukhu, amantongomane kunye nembewu zipakishwe ngezondlo kwaye zivame ukuzalisa ngaphezu kokutya okucutshungulwayo.

Ukusekela ukutya kwakho kwisithako esinye sokutya okugcweleyo yenye yeendlela ezilungileyo zokukhuthaza ukwehla kobunzima obuhlala ixesha elide okanye ukugcina ubunzima obunempilo.

Yiba nokusebenza ngakumbi

Nangona kunokwenzeka ukunciphisa umzimba ngokusika iikhalori, ukongeza umthambo kwindlela yakho yesiqhelo akukhuthazi nje ukunciphisa umzimba kodwa kuphucula impilo yonke.

Ukuqala inkqubo entsha yokomelela kunokubonakala kungumsebenzi onzima, kodwa akunyanzelekanga ukuba kube njalo.

Ukuba awuzange wenze umthambo ngaphambili, ukuhamba isiqingatha seyure kathathu ngeveki kwanele ukunyusa umsebenzi womzimba.

Nje ukuba usesimweni esingcono somzimba, yongeza iintlobo ezahlukeneyo zokuzilolonga okanye imisebenzi efana nokukhwela ibhayisekile, ukuqubha, ukukhwela intaba okanye ukubaleka.

Ukwandisa umthambo kunokuphucula isimo sakho sengqondo kunye nokunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo senhliziyo, isifo sikashukela kunye nomhlaza othile (14).

Musa ukuvumela ubunzima bakho ukuba bube phantsi

Ngelixa abantu ngokuqhelekileyo besithi bafuna ukunciphisa umzimba, bahlala bethetha ukunciphisa umzimba.

Xa uthatha isicwangciso esinempilo, esizinzileyo sokulahleka kobunzima esibandakanya umthambo omninzi, kufuneka ufumane ubunzima bezihlunu.

Nangona oku kubangela ukulahleka kwesisindo esincinci, ukunyuka kwemisipha kunceda umzimba wakho utshise amanqatha (15).

Sukuthembela kwisikali nangaphantsi kwaye uzame iindlela ezahlukeneyo zokulandelela ukulahleka kwamafutha, njengokuthatha imilinganiselo yamathanga akho, isinqe, isisu, isifuba kunye neengalo.

Oku kunokukubonisa ukuba nangona isikali sibonisa ukwehla kobunzima obucothayo, usalahlekelwa ngamanqatha kwaye ufumana izihlunu.

isishwankathelo Ukuqaphela i-calorie intake, ukutya ukutya okupheleleyo, ukwandisa umsebenzi womzimba, kunye nokungagxininisi malunga nobunzima bakho ziindlela ezilula zokufezekisa iinjongo zakho zokunciphisa umzimba.

Iziphumo zokugqibela

Kungakhathaliseki ukuba bungakanani ubunzima okufuneka ulahlekelwe, kubalulekile ukuphelisa iikhalori ezigqithisileyo kunye nokwandisa umsebenzi womzimba.

Ukutya kweekhalori ze-1 kuhlangabezana neemfuno zabantu abaninzi abafuna ukulahlekelwa ngamanqatha kunye nokuphucula impilo yabo. Njengakuphi na ukutya okunempilo, kufuneka kubandakanye ubukhulu becala, ukutya okungalungiswanga.

Ukunciphisa iikhalori ezigqithisileyo kunye nokusebenzisa iingcebiso ezimbalwa ezilula kweli nqaku kunokukunceda uphumelele kuhambo lwakho lokunciphisa umzimba.