Ixesha ledinga elingagqibekanga el mundo ufuna ukunciphisa umzimba kwinqanaba elithile lobomi. Akukho mfihlo: umzimba kufuneka uchithe ngaphezulu kweekhalori kunokuba uzitya.

Ke ngoko, amanyathelo amabini abaluleke kakhulu ekufezekiseni ubunzima obulungelelanisiweyo kukuhlengahlengisa imikhwa yokutya kunye nokuziqhelanisa nemisebenzi yomzimba.

Kodwa akukho ngqiqweni ukutshintsha ukusuka kwiyure ukuya kwenye. Kubalulekile ukuyenza ngokuthe ngcembe kunye nemenyu esempilweni eyahlukileyo.

Ukunciphisa umzimba

Ukwehlisa umzimba usempilweni, into elungileyo ekufuneka uyenzile kukufunda ukutya ngcono. Musa ukuthintela ukutya kwakho ngokukhetha isuphu engummangaliso, ismoothies, okanye iti. Sukuzikhawulela ekutyeni iiprotein kuphela kwaye unciphise ii-carbohydrate.

Kuya kufuneka ukuba wazi ezona ndlela zisempilweni zokunciphisa umzimba.

Ngale ndlela, emva kokufikelela kubunzima bakho obufanelekileyo, uya kuba nakho ukugcina ubunzima bamaphupha akho. Emva kwayo yonke loo nto, cinga ukuba awuyi kuphila ubomi bakho bonke ekulahlekeni kwesisindo, iisuphu zokwehla kobunzima, okanye ukutya iiprotein. Hayi, uya kutya ngendlela efanayo ngaphambili, ugcine imikhwa efanayo ekhokelele ekutyebeni.

Ukufunda ukutya ngcono yeyona ndlela isebenzayo yokunciphisa umzimba ngempilo kwaye ikugcine ebomini. Jonga ezinye iingcebiso zokunciphisa umzimba ngokukhawuleza, ukunciphisa umzimba ngeentsuku, kwaye wome isisu sakho:

Yitya ukutya okutshisa amanqatha

Olunye uhlobo lokutya lunceda ukuba unciphise umzimba ngenxa yokuba lukhuthaza ukutshiswa kwamafutha. Iti ye-Hibiscus, i-lychee, umgubo we-blackberry zezinye zazo.

Ukubheja ukutya okunciphisa

Ukutya okutyebileyo kwi-omega 3 (isalmon, ityhuna, isardadi, i-herring, i-mackerel, i-flaxseed, i-chestnuts) inegalelo ekulahlekeni kwesisindo ngenxa yesenzo sabo sokuchasana.

Yandisa ukwanela

Ukutya okunotye kwifayibha kunika ukwaneliseka okukhulu, ke indlala ithatha ixesha elide ukuvela, ekunceda ukuba unciphise umzimba. Eyona mithombo iphambili yefayibha zezi: iziqhamo, iinkozo ezipheleleyo ezifana nerayisi, ingqolowa, irye, irhasi kunye nehabile. Iimbotyi ezinjengeembotyi, iilentile, iichickpeas, kunye nee-ertyisi, kunye nemifuno nayo inexabiso elifanelekileyo lefayibha. Imbewu efana ne-chia, i-flaxseed, kunye ne-pumpkin nayo ine-fiber.

Khangela ukutya okukhawulezisa imetabolism

Ukutya okunesenzo se-thermogenic kukhuthaza ukutshiswa okukhulu kweekhalori kunye nokunceda ukunciphisa umzimba. Ukutya okuphambili kwe-thermogenic yile: ipepile, iti eluhlaza, isinamon, ijinja kunye nekofu.

Gcina imali kwisitya esilungeleleneyo nesahlukileyo

Ukutya okusempilweni kufuna ibhalansi yezakha mzimba kunye nokutya okwahlukeneyo. Ukunciphisa umzimba kufanelekile ukuba utyale iziqhamo, imifuno. Ungalibali ukugcwalisa imenyu ngeentlobo ezahlukeneyo zenyama, iisiriyeli, iimbotyi (iimbotyi, iilentile), ubisi kunye neemveliso zobisi, amaqela okutya abalulekileyo kwisondlo semihla ngemihla.

Ziqhelanise nokuzilolonga ukunciphisa umzimba

Umbutho wezeMpilo weHlabathi ucebisa ukuba usebenzise ubuncinci imizuzu eli-150 yokuzilolonga ngokulinganayo ngeveki ukuze umntu athathwe njengomntu osebenzayo. Ngamanye amagama, ngokuziqhelanisa neyure enye yokuzivocavoca iintsuku ezintathu ngeveki (imizuzu eyi-180), sele uyigqithile le njongo! Ukutshisa amanqatha kunye nokunciphisa umzimba, kubalulekile ukuba utyale imali kwizinto ezinje ngokuhamba, ukubaleka, ukukhwela ibhayisikile, ukudanisa, ukudada, phakathi kwabanye.

Ukunciphisa ukusetyenziswa kwetyuwa kunye noshukela

Ityuwa ngowona mthombo uphambili wesodium, isimbiwa esigqithisileyo emzimbeni sonyusa umngcipheko wexinzelelo lwegazi kunye nokugcina amanzi. Iswekile esetyenzisiweyo ngokugqithileyo iba kukufumba kwamafutha, ngakumbi esiswini. Imithombo elula yokutya ye-carbohydrate ityebile kwiswekile. Phakathi kwazo kukho: iswekile eyongeziweyo, iziselo ezibandayo, iilekese kunye nezo zinomgubo omhlophe omningi, onje ngesonka, ipasta kunye neekeyiki.

Sela umyinge weelitha ezimbini zamanzi ngosuku

Ukusela ulwelo olufanelekileyo kukunceda ukunciphisa umzimba ngendlela esempilweni. Isindululo kukufaka phakathi kwe-30 kunye ne-35 ml nge-kg yobunzima bomzimba wamanzi, apho ngokomndilili ujikeleze iilitha ezi-2 ngosuku. Jonga ukubaluleka kwamanzi okusela emini ukunciphisa umzimba kunye neengcebiso malunga nokusela.

Fumanisa ukuba bungakanani ubunzima bakho obulungileyo

I-Mass Mass Index (BMI) yindlela yokuvavanya ukuba ubunzima bomntu buphakathi kuluhlu olusempilweni okanye akunjalo. Ibalwa ngokobunzima ngokweekhilogram ezazahlulwe ngobude obuphindwe kabini (Kg / m²). Nangona ingabonisi umyinge wamafutha kunye nezihlunu emzimbeni womntu, i-BMI inceda ukufumana umbono wokuba ingaba ubunzima bomntu buphakathi kwinto ethathwa ngokuba isempilweni okanye akunjalo.