I-Calorie Diet engu-1: Uhlu Lokudla, Uhlelo Lokudla, nokunye

Ukuze ulahlekelwe isisindo, kuyadingeka ukudala ukushoda kwekhalori ngokudla kancane noma ukwandisa umsebenzi womzimba.

Abantu abaningi bakhetha ukulandela ukudla okunamakhalori angu-1 ukuze banciphise isisindo futhi balawule ukudla kwabo.

Lesi sihloko sichaza indlela yokulandela ukudla kwekhalori ye-1, okuhlanganisa ukuthi yikuphi ukudla okufanele udle, yikuphi ukudla okufanele ukugweme, namathiphu okulahlekelwa isisindo okunempilo, okuhlala njalo.

Ukuqonda Izidingo Zekhalori

Nakuba ama-calories angu-1 angase abe umhlahlandlela omuhle kubantu abaningi, qiniseka ukuthi ubala izidingo zakho ngokucophelela ukuze ukwandise uhambo lwakho lokulahlekelwa isisindo.

Inani lamakholori owadingayo lincike ezintweni eziningi, okuhlanganisa umsebenzi womzimba, ubulili, ubudala, imigomo yokuncipha kwesisindo kanye nempilo iyonke.

Kubalulekile ukulinganisa inani lama-calories umzimba wakho udinga ukuwagcina futhi unciphise isisindo lapho unquma izidingo zakho.

Ukuze ubale inani eliphelele lezidingo zakho zekhalori, kuyadingeka ukubala inani eliphelele lamakhalori ojwayele ukuwashisa ngosuku, okubizwa ngokuthi isamba sezindleko zakho zansuku zonke zamandla (TDEE) (1).

Indlela elula yokunquma i-TDEE yakho ukusebenzisa isibali esiku-inthanethi noma isofthiwe ye-Mifflin-St. I-Jeor equation, ifomula lapho uxhuma khona ubude bakho, isisindo kanye neminyaka yakho.

Le yindawo ka Mifflin-St. I-Jeor equation yabesilisa nabesifazane:

• Amadoda: Amakhalori ngosuku = 10x (isisindo ngo-kg) + 6.25x (ubude ngo-cm) - 5x (iminyaka) + 5
• Abesifazane: Amakhalori ngosuku = 10x (isisindo ngo-kg) + 6,25x (ubude ngo-cm) - 5x (iminyaka) - 161

Ukuze ubale i-TDEE yakho, impendulo ka-Mifflin. Isibalo se-St. Jeor sibe sesiphindaphindwa ngenombolo ehambisana neleveli yomsebenzi wakho, ebizwa ngokuthi isici somsebenzi (2).

Kunamaleveli omsebenzi amahlanu ahlukene:

• Ukuhlala: x 1,2 (abantu abangazivocavoci abenza okuncane noma abangazivocavoci nhlobo)
• Isebenza kancane: x 1,375 (ukuzivocavoca okulula ngaphansi kwezinsuku ezi-3 ngeviki)
• Isebenza ngokumaphakathi: x 1,55 (ukuzivocavoca okulingene izinsuku eziningi zeviki)
• Isebenza kakhulu: x 1,725 (ukuzivocavoca umzimba kwansuku zonke)
• Okusebenzayo okwengeziwe: x 1,9 (ukuzivocavoca okunamandla izikhathi ezi-2 noma ngaphezulu ngosuku)

Ngemva kokunquma i-TDEE yakho ngokuphindaphinda impendulo ye-Mifflin. I-equation ka-St-Jeor enesici esilungile somsebenzi, ama-calories angashintshwa ngokuya ngezinhloso zakho zokuncipha kwesisindo.

Dala ukushoda kwekhalori ukuze ulahlekelwe isisindo

Nakuba ukwehla kwesisindo kuyinkimbinkimbi kakhulu kunendlela yokucabanga "ye-calories in, calories out", njengomthetho ojwayelekile, ukwehla kwekhalori kufanele kudalwe ukuze kunciphe amafutha omzimba.

Ngokuvamile, ukunciphisa ama-calories angu-500 ngosuku kuphakanyiswa ukuthi ulahlekelwe amagremu angu-450 (iphawundi elilodwa) ngesonto.

Nakuba lokhu kungase kulingane nokuncipha kwesisindo esingamakhilogremu angu-52 ngonyaka owodwa, ucwaningo lubonisa ukuthi isilinganiso sokuncipha kwesisindo sihamba kancane kakhulu.

Izici zokuziphatha nezebhayoloji, njengokubambelela ekudleni kanye nomehluko kumabhaktheriya amathumbu kanye namazinga we-metabolic, kubangela ukuthi abantu behlise isisindo ngamanani ahlukene (3, 4).

Isibonelo, ukubuyekezwa kwezifundo ezingu-35 kutholwe ukuncipha kwesisindo samakhilogremu angu-0,004 kuya ku-2,5 (0,002 kuya ku-1,13 kg) ngesonto lapho ama-calories ayekhawulelwe ku-240 kuya ku-1 kilojoule ngosuku (000).

Kunokuba uzibekele umgomo ongenangqondo, zibekele ukuncipha kancane kancane kwesisindo esingamakhilogremu angu-1 ukuya kwangu-2 (0,5 kuya ku-1 kg) ngesonto.

Nokho, ngenxa yokuthi ukuncipha kwesisindo kuyehluka kakhulu kumuntu nomuntu, kubalulekile ukuthi ungadikibali uma ungehli isisindo ngokushesha njengoba kulindelekile.

Ukwandisa umsebenzi womzimba, ukuchitha isikhathi esincane uhlezi, ukusika ushukela owengeziwe nokugxila ekudleni okuphelele kufanele kusize ukusheshisa ukulahlekelwa isisindo futhi kukusize uhlale endleleni.

I-Sumumé Nquma izidingo zakho zekhalori, bese udala okushodayo ngokukhipha amakhalori angu-500 ku-TDEE yakho. Khomba ukwehlisa isisindo kancane ngamakhilogremu angu-1 kuye kwayi-2 (0,5 kuya ku-1 kg) ngesonto.

Ukudla Okufanele Udle Ekudleni Kwekhalori engu-1

Ukuze unciphise umzimba futhi usebenzise imikhuba yokudla engcono, kubalulekile ukukhetha ukudla okuphelele, okungacutshungulwanga.

Nakuba kunempilo ngokuphelele ukwelapha njalo, iningi lokudla kwakho kufanele libe nalokhu kudla okulandelayo:

• Imifino engenasitashi: I-Kale, i-arugula, isipinashi, i-broccoli, i-cauliflower, upelepele, amakhowe, i-asparagus, utamatisi, njll.
• Izithelo: Amajikijolo, ama-apula, amapheya, izithelo ezisawolintshi, ikhabe, amagilebhisi, ubhanana, njll.
• Imifino Enesitashi: Amazambane, uphizi, ubhatata, ukhova, i-butternut squash, njll.
• Inhlanzi ne-shellfish: I-Sea Bass, i-salmon, i-cod, i-clams, i-shrimp, i-sardines, i-trout, i-oyster, njll.
• Amaqanda: Amaqanda aphelele anomsoco kunamaqanda amhlophe.
• Inkukhu nenyama: Inkukhu, i-turkey, inyama yenkomo, i-bison, iwundlu, njll.
• Imithombo yamaprotheni asekelwe ezitshalweni: I-Tofu, i-tempeh, ama-protein powders asekelwe esitshalweni.
• Okusanhlamvu okuphelele: I-Oats, irayisi elinsundu, i-farro, i-quinoa, i-bulgur, ibhali, i-millet, njll.
• Imidumba Uphizi, ubhontshisi wezinso, udali, ubhontshisi omnyama nokunye.
• Amafutha anempilo: Ukotapheya, uwoyela we-olive, ukhukhunathi ongaswidiwe, uwoyela wekotapheya, uwoyela kakhukhunathi, njll.
• Imikhiqizo yobisi: I-fat-fat noma i-low-fat plain yogurt, i-kefir kanye noshizi onamafutha agcwele.
• Imbewu, amantongomane nama-nut butters: Ama-alimondi, amantongomane e-macadamia, imbewu yethanga, ama-walnuts, imbewu kabhekilanga, ibhotela lamantongomane lemvelo, ibhotela le-alimondi kanye ne-tahini.
• Ubisi lwesitshalo olungafakwanga ushukela: Ubisi lukakhukhunathi, i-almond, i-cashew kanye ne-hemp
• Izinkathi zonyaka: I-Turmeric, i-garlic, i-oregano, i-rosemary, upelepele obomvu, upelepele omnyama, usawoti, njll.
• Izinongo: I-apula cider uviniga, i-salsa, ijusi kalamula, i-garlic powder, njll.
• Iziphuzo ezingenalo ikhalori: Amanzi, amanzi acwebileyo, ikhofi, itiye eliluhlaza, njll.

Qiniseka ukuthi udla inqwaba yokudla okunothe nge-fiber kanye nemithombo yamaprotheni ekhwalithi kukho konke ukudla.

Amaprotheni agcwele kakhulu ama-macronutrients amathathu, futhi amaprotheni okumatanisa ne-fiber yokugcwalisa, njengemifino engeyona isitashi, ubhontshisi, noma amajikijolo, angasiza ekuvimbeleni ukudla kakhulu.

Ucwaningo lukhombisa ukuthi ukudla okune-fiber ephezulu namaprotheni kukhuthaza ngempumelelo ukulahleka kwamafutha (6, 7).

I-Sumumé Ukudla okuphelele, okufana nemifino, izithelo, amaqanda, inhlanzi namantongomane, kufanele kube ingxenye enkulu yanoma yikuphi ukudla okunempilo.

Ukudla Okufanele Kugwenywe

Ukudla okucutshunguliwe kanye noshukela owengeziwe kufanele kugcinwe okungenani kunoma yiluphi uhlelo olunempilo lokulahlekelwa isisindo.

Ukusika noma ukunciphisa ukudla okulandelayo kungakusiza ulahlekelwe isisindo futhi uthuthukise impilo yakho yonke.

• Ukudla okusheshayo: Izinkukhu zenkukhu, amafrimu, i-pizza, izinja ezishisayo, njll.
• Ama-carbohydrate alula: Isinkwa esimhlophe, okusanhlamvu okunoshukela, i-pasta emhlophe, ama-bagels, ama-crackers, ama-chips ommbila, ama-tortilla, njll.
• Ushukela owengeziwe: Ukudla okulula okumnandi, amaswidi, amakhekhe, amaswidi, ushukela wetafula, i-agave, njll.
• Ukudla okugayiwe: Ukudla okupakishiwe, inyama egayiwe (inyama ebandayo, ubhekeni), izitsha zepasta ekheniwe, ama-cereal bar, njll.
• Ukudla okuthosiwe: Ama-chips, ukudla okuthosiwe, ama-donuts, izinti ze-mozzarella, njll.
• Ukudla kanye nokudla okunamafutha aphansi: Amabha okudla, u-ayisikhilimu onamafutha amancane, amashiphu anamafutha amancane, ukudla okuqandisiwe, amaswidi anekhalori ephansi, njll.
• Iziphuzo ezinoshukela: Isoda, amajusi ezithelo, iziphuzo ezinamandla, ubisi olunambithekayo, iziphuzo zekhofi ezinoshukela, njll.

Nakuba ukujabulela ukudla okuthandayo noma isiphuzo njalo ngemva kwesikhashana ngeke kuvimbe umgomo wakho wokulahlekelwa isisindo, uzowulawula njalo.

Ngokwesibonelo, uma unomkhuba wokudla u-ayisikhilimu njalo ebusuku ngemva kwesidlo sakusihlwa, yehlisa ukudla kwakho kube isiqephu esisodwa sika-ayisikhilimu kanye noma kabili ngesonto.

Ukunciphisa imikhuba evimbela ukwehla kwesisindo kungathatha isikhathi, kodwa kuyadingeka ukufeza imigomo yakho yokuphila kahle.

I-Sumumé Ukudla okusheshayo, ama-carbohydrate acwengiwe kanye noshukela owengeziwe kufanele kukhawulelwe uma ulandela ukudla okunomsoco ukuze ulahlekelwe isisindo.

Isampula Lohlelo Lwesidlo Lwesonto Eli-1

Nansi imenyu yeviki elilodwa enempilo ehlanganisa amakhalori angu-1.

Ukudla kungashintshwa ukuze kuhambisane nakho konke okuthandayo, okuhlanganisa abadla imifino kanye nabantu abadla i-gluten-free.

Ukudla okulandelayo kungama-kilojoule angama-500 ngakunye (8):

UMsombuluko

Ibhulakufesi - Iqanda ne-Avocado Toast

• Amaqanda e-2
• 1 ucezu lwesinkwa sikaHezekeli
• 1/2 i-avocat

Isidlo sasemini – Isaladi Yenkukhu Eyosiwe

• 2 izinkomishi (40 amagremu) isipinashi
• Ama-ounces angu-4 (amagremu angu-112) inkukhu eyosiwe
• 1/2 indebe (120 amagremu) ama-chickpeas
• 1/2 indebe (25 amagremu) izaqathe ezigayiwe
• I-ounce engu-1 (28 amagremu) ushizi wembuzi
• Uviniga webhalsamu

Isidlo sakusihlwa - i-cod ne-quinoa ne-broccoli

• Ama-ounces angu-5 (amagremu angu-140) i-cod ebhakiwe
• 1 isipuni (15 ml) amafutha omnqumo
• 3/4 indebe (138 amagremu) i-quinoa
• 2 izinkomishi (176 amagremu) broccoli egazingiwe

Ngo-Mardi

Ukudla kwasekuseni – Isitsha seyogathi esinempilo

• 1 inkomishi (245 amagremu) iyogathi eqinile engenalutho
• 1 inkomishi (123 amagremu) amajikijolo
• 2 wezipuni (28 amagremu) ama-alimondi asikiwe
• 2 wezipuni (28 amagremu) imbewu chia
• 1 isipuni (amagremu angu-14) kakhukhunathi ongenashukela

Isidlo sasemini - ukugoqa kwe-Mozzarella

• Ama-ounces angu-2 (amagremu angu-46) i-mozzarella entsha
• 1 inkomishi (140 amagremu) upelepele obomvu
• 2 tincetu tamati
• 1 isipuni (15 amagremu) pesto
• Iphakheji elincane elingu-1 lokusanhlamvu

Dinner – Salmon With Imifino

• 1 ubhatata omncane (60 amagremu)
• 1 ithisipuni (5 amagremu) ibhotela
• Ama-ounces angu-4 (amagremu angu-112) i-salmon yasendle
• 1 inkomishi (88 amagremu) ethosiwe amahlumela aseBrussels

ULwesithathu

Ukudla kwasekuseni - i-oatmeal

• 1 inkomishi (81 amagremu) ufulawa oat okuphekwe 1 inkomishi (240 ml) unsweetened almond milk
• 1 inkomishi (62 amagremu) apula elisikiwe
• 1/2 ithisipuni isinamoni
• 2 wezipuni (32 amagremu) ibhotela yemvelo yamakinati

Isidlo sasemini - Imifino kanye ne-hummus roll

• 1 imvilophu encane yokusanhlamvu
• 2 wezipuni (32 amagremu) hummus
• 1/2 i-avocat
• 2 tincetu tamati
• 1 inkomishi (20 amagremu) arugula fresh
• I-ounce engu-1 (28 amagremu) ushizi we-Muenster

Dinner – Chili

• Ama-ounces ama-3 (84 amagremu) we-turkey ephansi
• 1/2 indebe (120 amagremu) ubhontshisi omnyama
• 1/2 indebe (120 amagremu) ubhontshisi obomvu
• 1 inkomishi (224 amagremu) utamatisi ochotshoziwe

ULwesine

Ibhulakufesi – Ibhotela Yamantongomane kanye Nobhanana Othosiwe Ngamaqanda

• 2 amaqanda athosiwe
• 1 ucezu lwesinkwa sikaHezekeli
• 2 wezipuni (32 amagremu) ibhotela yemvelo yamakinati
• I-1/2 ye-banana eqoshiwe

Isidlo sasemini - Sushi ekuhambeni

• 1 umqulu wekhukhamba kanye ne-avocado sushi eyenziwe ngerayisi elinsundu
• 1 umqulu wemifino nelayisi elinsundu
• Izingcezu ezi-2 ze-salmon sashimi kanye nesaladi eluhlaza

Dinner – Black Bean Burger

• 1 inkomishi (240 amagremu) ubhontshisi omnyama
• Iqanda le-1
• U-anyanisi oqoshiwe
• I-garlic eqoshiwe
• 1 isipuni (14 amagremu) imvuthuluka yesinkwa
• 2 izinkomishi (20 amagremu) exutshwe imifino eluhlaza
• I-ounce engu-1 (28 amagremu) i-feta cheese

ULwesihlanu

Ibhulakufesi - Ibhulakufesi elibushelelezi

• 1 isipuni se-pea protein powder
• 1 inkomishi (151 amagremu) amajikijolo afriziwe
• 1 inkomishi (240 ml) ubisi lukakhukhunathi
• 1 isipuni (16 amagremu) ibhotela le-cashew
• 1 isipuni (14 amagremu) imbewu ye-hemp

Isidlo sasemini – Isaladi Kale Nenkukhu Ethosiwe

• 2 izinkomishi (40 amagremu) ubhontshisi
• Ama-ounces angu-4 (amagremu angu-112) inkukhu eyosiwe
• 1/2 indebe (120 amagremu) udali
• 1/2 indebe (25 amagremu) izaqathe ezigayiwe
• 1 inkomishi (139 amagremu) utamatisi we-cherry
• I-ounce engu-1 (28 amagremu) ushizi wembuzi
• Uviniga webhalsamu

Dinner – Shrimp Fajitas

• Ama-ounces angu-4 (amagremu angu-112) izimfanzi ezithosiwe
• 2 izinkomishi (278 amagremu) u-anyanisi kanye nopelepele egaywe ku-1 isipuni (15 ml) amafutha omnqumo
• 2 ama-tortilla ommbila amancane
• 1 isipuni fatty ukhilimu omuncu
• I-ounce engu-1 (28 amagremu) ushizi osikiwe

samedi

Ukudla kwasekuseni - i-oatmeal

• 1 inkomishi (81 amagremu) ufulawa oat okuphekwe 1 inkomishi (240 ml) unsweetened almond milk
• 1 inkomishi (123 amagremu) amajikijolo
• 1/2 ithisipuni isinamoni
• 2 wezipuni (32 amagremu) ibhotela ye-alimondi yemvelo

Isidlo sasemini - isaladi ye-tuna

• Ama-ounces angu-5 (amagremu angu-140) i-tuna ekheniwe
• 1 isipuni (16 amagremu) i-mayo
• Isilimo esidliwayo esinamagatsha anamanzi
• 2 izinkomishi (40 amagremu) exutshwe imifino eluhlaza
• 1/4 ukwatapheya osikiwe
• 1/2 indebe (31 amagremu) lisikiwe i-apula eliluhlaza

Dinner – Inkukhu Ngemifino

• Ama-ounces angu-5 (amagremu angu-120) inkukhu ebhakiwe
• 1 inkomishi (205 amagremu) i-butternut squash ethosiwe ephekwe ku-1 isipuni (15 ml) yamafutha omnqumo
• 2 izinkomishi (176 amagremu) broccoli egazingiwe

ngeSonto

Ukudla kwasekuseni - i-omelet

• Amaqanda e-2
• I-ounce engu-1 (28 amagremu) ushizi we-cheddar
• 1 inkomishi (amagremu angu-20) isipinashi esiphekwe ngesipuni esingu-1 (15 ml) samafutha kakhukhunathi
• 1 inkomishi (205 amagremu) ubhatata osusiwe

Isidlo sasemini - Chipotle ukuhamba

• Isitsha se-chipotle burrito esenziwe nge-ulethisi waseRoma, inkukhu ye-Barbacoa, irayisi elinsundu, i-1/1 ye-guacamole ne-salsa entsha

Isidlo sakusihlwa - i-Pesto ne-Bean Pasta

• 1 inkomishi (amagremu angu-140) i-pasta yerayisi ensundu noma i-pasta kakolweni
• 1 isipuni (14 amagremu) pesto
• 1/4 indebe (60 amagremu) ubhontshisi cannellini
• 1 inkomishi (20 amagremu) isipinashi
• 1 inkomishi (139 amagremu) utamatisi we-cherry
• 1 isipuni (5 amagremu) i-parmesan egayiwe

Njengoba ubona, ukudla okunempilo akudingeki kube yisicefe.

Ukwengeza, ngenkathi ukupheka nokupakisha ukudla ekhaya kufanele kube yinto eza kuqala, kunezinketho eziningi ezinempilo zokudla okukhiphayo.

Uma wazi ukuthi uzodla ngaphandle, hlola imenyu kusengaphambili bese ukhetha inketho emnandi nenomsoco.

Ngale ndlela, ngeke ube mancane amathuba okuthi wenze ukukhetha kokudla okungenampilo ngomzuzu wokugcina.

I-Sumumé Ukudla okunama-calorie ayi-1500 kufanele kube nemikhiqizo emisha, amaprotheni kanye ne-fiber. Nakuba kungcono kakhulu ukulungiselela ukudla ekhaya, kungenzeka ukwenza ukukhetha okunempilo lapho udla ngaphandle ngokubheka imenyu kusengaphambili.

Amathiphu Okuphumelela Kwesisindo

Nakuba ukunamathela ekudleni kwekhalori ye-1 ngokuqinisekile kungaholela ekulahlekelweni kwesisindo, kunezinye izindlela eziningana zokuqinisekisa ukuthi ufinyelela imigomo yakho yokulahlekelwa isisindo ngendlela enempilo futhi eqhubekayo.

Qaphela ukudla kwakho kwekhalori

Nakuba ungase ucabange ukuthi udla kancane, kuvamile ukubukela phansi inani lokudla okudlayo (9).

Indlela elula yokuqinisekisa ukuthi uhlala ngaphansi kwezidingo zakho zekhalori ukusebenzisa idayari yokudla noma uhlelo lokusebenza lokulandelela ikhalori.

Ukugawula ukudla, ukudla okulula neziphuzo kanye namakholori akuqukethe kungakusiza ukuthi uhlale usendleleni futhi unciphise amathuba okubukela phansi ukudla kwakho kwekhalori.

Nakuba ukulandelela ukudla kuyithuluzi eliwusizo lapho uhlela ukudla kokuqala, kungakha ubudlelwano obungenampilo nokudla kwabanye abantu.

Ukugxila ekulawuleni ingxenye, ukudla ukudla okuphelele, ukudla okunempilo, kanye nokuzivocavoca okwanele kuyizindlela ezingcono zokwehlisa isisindo esikhathini eside (10, 11).

Yidla ukudla okuphelele

Noma yiluphi uhlelo lokudla okunempilo kufanele lugxile ekudleni okuphelele, okungokwemvelo.

Ukudla okugayiwe kanye neziphuzo, njengokudla okusheshayo, uswidi, izinto ezibhakiwe, isinkwa esimhlophe nesoda, akunampilo futhi kunomthelela omkhulu kubhubhane lokukhuluphala (12).

Nakuba ukudla okucutshungulwayo kanye nokudla okulula okunamafutha aphansi kungase kubonakale kuyisinqumo esihlakaniphile sokulahlekelwa isisindo, lokhu kudla kuvame ukuqukatha izithako ezifana noshukela owengeziwe ongabangela ukuvuvukala nokuzuza kwesisindo.(13).

Ukudla okuphelele njengemifino, izithelo, izinhlanzi, amaqanda, izinkukhu, amantongomane kanye nembewu kugcwele izakhamzimba futhi kuvame ukugcwala kakhulu kunokudla okugayiwe.

Ukusekela ukudla kwakho ekudleni okuphelele kwesithako esisodwa kungenye yezindlela ezingcono kakhulu zokukhuthaza ukwehla kwesisindo esihlala njalo noma ukugcina isisindo esinempilo.

Yiba matasa kakhulu

Nakuba kungenzeka ukuthi ulahlekelwe isisindo ngokumane unciphise ama-calories, ukwengeza ukuzivocavoca esimisweni sakho akukhuthazi nje ukuncipha kuphela kodwa futhi kuthuthukisa impilo yonke.

Ukuqala uhlelo olusha lokufaneleka kungase kubonakale kuwumsebenzi onzima, kodwa akudingekile ukuba kube njalo.

Uma ungakaze uvivinye umzimba ngaphambili, ukuhamba isigamu sehora kathathu ngesonto kwanele ukukhulisa umsebenzi womzimba.

Uma ususesimweni esingcono somzimba, engeza izinhlobo ezahlukene zokujima noma imisebenzi efana nokuhamba ngebhayisikili, ukubhukuda, ukuqwala izintaba noma ukugijima.

Ukwandisa ukuzivocavoca kungathuthukisa isimo sakho sengqondo futhi kunciphise ingozi yezifo ezingamahlalakhona njengesifo senhliziyo, isifo sikashukela kanye nomdlavuza othile (14).

Ungavumeli isisindo sakho sikwehlise

Nakuba abantu ngokuvamile bethi bafuna ukuncipha, ngokuvamile basuke besho ukuncipha.

Uma uthola uhlelo olunempilo, oluqhubekayo lokulahlekelwa kwesisindo oluhlanganisa ukuvivinya umzimba okuningi, kufanele uthole isisindo somzimba.

Nakuba lokhu kubangela ukuncipha kwesisindo esihamba kancane, ukwanda kwemisipha kusiza umzimba wakho ushise amafutha (15).

Unganciki esikalini futhi uzame izindlela ezihlukene zokulandelela ukulahleka kwamafutha, njengokuthatha izilinganiso zamathanga akho, okhalo, isisu, isifuba nezingalo.

Lokhu kungakubonisa ukuthi nakuba isikali sibonisa ukwehla kwesisindo esincane, usalahlekelwa amafutha futhi uzuza imisipha.

I-Sumumé Ukuqaphela ukudla kwekhalori, ukudla ukudla okuphelele, ukwandisa umsebenzi womzimba, nokungagxili ngesisindo sakho kuyizindlela ezilula zokufeza imigomo yakho yokulahlekelwa isisindo.

Umphumela wokugcina

Kungakhathaliseki ukuthi ungakanani isisindo okudingeka ulahlekelwe, kubalulekile ukuqeda amakholori amaningi futhi wandise umsebenzi womzimba.

Ukudla kwekhalori ye-1 kuhlangabezana nezidingo zabantu abaningi abafuna ukulahlekelwa amafutha futhi bathuthukise impilo yabo. Njenganoma yikuphi ukudla okunempilo, kufanele kufake ikakhulukazi ukudla okuphelele, okungakacutshungulwa.

Ukunciphisa ama-calories eqile nokusebenzisa amathiphu ambalwa alula kulesi sihloko kungakusiza uphumelele ohambweni lwakho lokuncipha kwesisindo.