Ungakanani ukulahlekelwa isisindo ngenyanga?

Abesilisa nabesilisa abazama ukunciphisa umzimba, banesithakazelo ukuthi bangaki amakhilogremu ongawadla ngesisindo ngenyanga. Ngempela, ukulwa nama-kilogram kungadlulela iminyaka, ikakhulukazi ngokukhuluphala kwamadigri wokugcina. Ngakho-ke, lapho sinquma ngesinyathelo esinjalo esinokwethenjelwa njengomkhawulo wokudla, abaningi bazama ukuqonda ukuthi lokhu kuzothatha isikhathi esingakanani. Kulesi sihloko, sizozama ukubala ukuthi ungakanani ukulahlekelwa isisindo ngenyanga.

Imikhawulo yokudla

Ukudla - into encane kakhulu futhi ephilile, okusho ukuvinjelwa kwemikhiqizo ethile kuphela. Kodwa-ke, uma umuntu enesithakazelo sokuthi ungakanani ukulahlekelwa isisindo, uma kungenjalo, kumele akhethe indlela ehlukile, engeke iholele ekulahlekeni kwesisindo esisheshayo, kodwa futhi ukulungisa umphumela otholiwe. Lapha sikhuluma ngomfanekiso wokudla okunomsoco, okuyingxenye yezingxenye zawo oklanyelwe ukusekela ukuqina.

Umthetho oyinhloko wukuthi udle kancane. Ngakho isisindo esingeziwe sizophela ngenxa yokuntuleka kwama-kilojoule, futhi akuyona into ewusizo emzimbeni, ngoba uhlu lokudla okuvinjelwe aluncane.

Ngenxa yalesi simiso, ungalahlekelwa cishe ngo-10 kg ngenyanga.

Ukubalwa kwekhalori

Ungakanani ukulahlekelwa isisindo ngenyanga uma udla amakholori angu-600, amakholori angu-1000 futhi ngaphezulu kuka-2000?

Uma uthola ama-kilojoule angu-600-700 ngosuku ngokudla, khona-ke ngesonto lokuqala ungalahlekelwa ngu-5-6 kg. Ngesikhathi esifanayo, akudingeki ukuba usebenzise umzimba, ukuze umzimba ungabi buthakathaka nhlobo. Ngalesi sikhathi, gcina impilo yakho nge-vitamin complexes engathinti amandla omzimba wokugcina amafutha.

Ama-carbohydrate, amaprotheni noma amafutha?

Ukugcizelela umsoco oyidingayo kuma-protein, uma udinga ukulahlekelwa isisindo ngokushesha. Embuzweni: "Ungakanani ukulahlekelwa isisindo ngenyanga uma udla amaprotheni amaningi kunezinye izinto?", Impendulo ngeke ibe yinto ecacile. Ngemuva kwalokho, kuncike ekutheni ubuningi bekhwalithi yenyama kanye nemikhiqizo yobisi. I-fat-fat meat (isibonelo, inkukhu ye-inkukhu), idliwe ngamamitha angu-300 ngosuku, iyakwazi ukugcina umzimba esimweni esivamile futhi ngesikhathi esifanayo ikuvumela ukuba ulahlekelwe isisindo ngenxa yamanoni aphansi.

Uma ufaka izithako eziningi ekudleni nokuqukethwe okuphezulu kwama-carbohydrate namafutha, isisindo sizoqala ukuqoqwa, futhi mhlawumbe, i-cellulite izozibonakalisa ngokucacile. Ama-carbohydrate atholakala ngobuningi emaswidi, imikhiqizo yefulawa, ama-porridges. Ngakho-ke, le mikhiqizo kufanele ibe nomkhawulo ekudleni.

Uma ungeza amafutha amaningi yemifino, kanye nama-creamy, futhi upheka izitsha ezingaphezu kwansuku zonke ngesinkwa kanye neminye imikhiqizo ehanjiswe ngamafutha, khona-ke ukulahleka kwesisindo kuyoba nzima, ngoba Yonke le mikhiqizo iphezulu kakhulu kilojoule. Ukuwasebenzisa, udinga ukwengeza ngokuzivocavoca umzimba, ukuze kube nokusetshenziswa okukhulu kwamandla.

Imikhiqizo Yokulahlekelwa Isisindo

Kunemikhiqizo eminingi esiza ukunciphisa isisindo, ngoba ishesha ukugaya, ishisa amafutha futhi ayisusiwe, okukuvumela ukuba ungajwayele isisu sakho ezingxenyeni ezinkulu zokudla.

I-Lemon. Kungenziwa wengezwa itiye futhi udle eluhlaza. Kodwa-ke, ushukela awukwazi ukungezwa kuwo, okuwumthombo wama-carbohydrate owehlisa ukuncipha kwesisindo.

I-apple. Lesi sithelo sisiza ukuba sigcwalise futhi singabi nesisindo. Ngaphezu kwalokho, isikhumba sakhe sinothile. Kuyinto yomkhiqizo we-vitamin ongagcini ngokuvumelana kuphela, kodwa futhi iqinisa impilo.

Amantongomane. Eqinisweni, amantongomane aphezulu kakhulu kilojoule, kepha ngesikhathi sokudla okunomkhawulo angumthombo wevithamini B, ezithinta ukulondolozwa kwamakhono engqondo futhi ikuvumela ukuba "ubambe" ekudleni okulinganiselwe isikhathi eside ngangokunokwenzeka.

Ngakho-ke, kulesi sihloko, sibalwe ukuthi ungakanani ukulahlekelwa isisindo ngenyanga, uma wenza ezinye izinguquko ekudleni. Kunconywa ukunciphisa ukukhishwa kwe-kilogram 10 ngenyanga, ngoba ukulahlekelwa kwesisindo esikhulu kunengozi empilweni.