Uninzi lwethu luyifundile eyona ithengiswa kakhulu iMfihlo, ethi okukhona sigxila kwinto esingayifuniyo, kokukhona sifumana loo nto singayifuniyo. Iyacaphukisa! Ngokukodwa xa kuziwa kwimizamo yethu yokunciphisa umzimba, ukuzama oku, oko okanye okunye ukutya okunciphisa umzimba. Abanye abafazi bahlala besitya ukutya kuba ngokubonakalayo, ubunzima babo obufanelekileyo buhlala bungenakufikelela kubo. Akukho nto ingaphaya kwendalo ngale nto. Iyavakala into yokuba okukhona sicinga ukuba andinakukwazi ukuba nalo ikeyiki, kokukhona ingqondo yethu igxile kwikeyiki, kunokuba sigxile kwezinye iindlela ezisempilweni zethu. itshathi yokutya . Umnqweno uyanda ngaphandle kokuba sizinkcinkca...kwaye ke siziva sinetyala.
Iingcebiso ezilula zokuyila itshathi yokutya ukuze unciphise umzimba:
Nye. Ingcebiso yokuLahla kobunzima-Ukutya okanye ukungatyi?
Mbini. Ingcebiso yokuLahla kobunzima - iSicwangciso sokuTya esiLungileyo saseIndiya
3. ISicwangciso sokuTya esiLungeleleneyo saseIndiya sokuLahla kobunzima
Isine. Isampulu yeTshati yokutya yokuNciphisa
5. Ii-FAQs malunga nokutya kokuLahla kobunzima
Ingcebiso yokuLahla kobunzima 1-Ukutya okanye ukungatyi?
KUYA isicwangciso sokutya isikhumbuza ukuba sikwindlela yokutya; loo nto izisa iimvakalelo zokungabi nanto. Kungcono ukubiza itshathi yokutya okunempilo okanye ukutya okunokulinganisela kokunciphisa umzimba. A ipateni yokutya okunempilo ukuba unako ukugcina, ngaphandle kokwesaba rhoqo ukutya kunye nokujonga ukubala kwekhalori, kuphela kwento enokuzisa ukulahleka kwesisindo esisisigxina kwabasetyhini, abavame ukuba namanqatha amaninzi kunamadoda ngenxa yezizathu zebhayoloji.
I-Tip 2 yokunciphisa umzimba - iSicwangciso sokuTyelwa esiLingeneyo saseIndiya
Yintoni enokubandakanya kwi itshathi yokutya okunokulinganisela a.k.a. itshathi yokutya okunempilo? Akunyanzelekanga ukuba ibe zihluma kunye neesaladi kuphela, nangona ezo zilungile kuwe. Ingcali yezondlo kunye nentlalontle eyaziwayo uRujuta Diwekar uxelele abaphulaphuli bakhe ukuba ukutya umntu akhule nako kukutya apho umzimba unokuphendula kokona kulungileyo. Ke ngoko, kubafazi baseIndiya, into esebenza ngcono ekulahlekeni kobunzima obusisigxina Isicwangciso sokutya esilungeleleneyo saseIndiya .
1. Yenza ii-tweaks ezincinci
Nciphisa ukutya okupakishiweyo kunye nokucutshungulwayo; zidla ngokulayishwa ngesodium, enokukhokelela ekudumbeni kwaye a umngcipheko ophezulu weengxaki zentliziyo . Nanini na xa kunokwenzeka, yitya imveliso entsha, njengoko sasihlala sisenza eIndiya, kwaye wenze iijusi zakho ngokujula iziqhamo ezidayiweyo kunye nemifuno kwi-blender. Ukuphelisa umhlophe (irayisi, iswekile, isonka) kwaye uye kumdaka. Khetha i-wholewheat atta phezu komgubo ocoliweyo.
2. Yitya iziqhamo zonyaka
Yitya iziqhamo zamaxesha onyaka ezisuka kwimarike yalapha endaweni yemveliso ephuma kumazwe angaphandle efunyenwe ngaphandle kwexesha lonyaka. Iziqhamo zonyaka ngokuqhelekileyo zizityebi kwiikhompawundi ezifunwa ngumzimba ngelo xesha lonyaka, umz. igwava kunye neorenji, ezityebileyo kwiVithamin C, ziza emarikeni ebusika, kanye xa ufuna loo vitamin ukugada kwingqele eqhelekileyo.
3. Gcoba endaweni ye-deep-fry
I-samosa ngamaxesha athile ayizukuphazamisa isicwangciso sakho sokuncipha kobunzima, kodwa yonke imihla, ukuqhotsa ngumbono ongcono kakhulu kunokuqhotsa ngokunzulu, njengoko unokugcina i-calorie count iphantsi ngaphandle kokuncama incasa.
4. Ukunyusa izinga le-basal metabolic
Yitya izidlo ezincinci ezimbalwa ngosuku. Oku kunika umzimba isiqinisekiso esiphindaphindiweyo sokuba ukutya okuninzi kuyeza-kuyeka ukugcina iikhalori kwaye ngovuyo kutshisa amafutha. Isidlo esincinci asiyongxowa ye-crisps kunye nekofu yokuthengisa; isiqhamo sawo, okanye inxalenye encinci yomxube womzila (iziqhamo ezomileyo kunye namandongomane angenatyuwa), okanye isitya esincinci sedaal kunye neroti, okanye isitya se-oats.
5. Yenza uqeqesho olulula
Oku kwakha ithoni ye-muscle, inika umzimba imbonakalo eqingqiweyo, kwaye inyusa izinga le-basal metabolic. Umthambo wemihla ngemihla oneentsimbi ezikhaphukhaphu - yenze ibe ngumsebenzi ophantsi kakhulu, ukuba awukwazi ukwenza ngaphezulu - ikhuthaza umzimba ukuba uqhubeke nokutshisa iikhalori ixesha elide emva kokuba uyekile ukwenza imithambo. Nokuba imizuzu emi-5-10 ngosuku ingcono kakhulu kunanto. Ayithathi nto ingako ukuhlengahlengisa indlela ophila ngayo kwaye ufezekise ngokusisigxina ukuhla ukusinda . Yicinge njengobunzima obugqibeleleyo, obenziwe eIndiya.
ISicwangciso sokuTya esiLungeleleneyo saseIndiya sokuLahla kobunzima
Isampulu yeTshati yokutya yokuNciphisa
7am: Ijusi ye-lemon emanzini afudumeleyo; iqhekezana lejinja ekrwada (eliza kuhlafunwa).
8am: Isidlo sakusasa esenziwe ngokutsha ngeesiriyeli ezinefibre ephezulu njengeoats kunye nebajra, egalelwe icephe lembewu yeflakisi yomhlaba; iglasi yobisi okanye isitya se-curd; isiqhamo esinye, umz. ipapaya eqoshiwe.
10.30am: Malunga nesiqingatha seshumi elinesibini lealmonds kunye neewalnuts.
1pm: Isitya sesaladi kunye i-oyile ye-olivu ithontsize phezu kwayo; isitya esincinci serayisi ebomvu kunye nemifuno eyosiweyo; iroti enye enedaal.
3pm: Iglasi ye-chaas kunye nebhanana.
5pm: Ikomityi yeti eluhlaza, kunye neebhiskithi ezimbini ze-multigrain.
7pm: Isitya esincinci sehlumela, okanye incinci yokunceda iziqhamo ezomileyo.
8pm: Isitya se-daal, ii-cubes ezimbalwa ze-cottage cheese, ii-rotis ezimbini, imifuno exutywe.
10pm: Iglasi encinci yobisi olufudumeleyo. N.B. Le tshathi yokutya yokunciphisa umzimba yenzelwe iinjongo zokubonisa kuphela.
Ii-FAQs malunga nokutya kokuLahla kobunzima
Umbuzo: Yintoni i-1,200-calorie yokutya?
UKUYA: 1,200- ukutya kwekhalori yitshathi yokutya eyenzelwe ngokukodwa ukukunceda unciphise ubunzima. Umbono ongemva kokutya kukutya iikhalori ngendlela ethintelweyo kunye nokubeka iliso kwiikhalori ezithathwa mihla le. Iqala ngo Isidlo sakusasa esineprotheyini eninzi ngenjongo yokutya i-200 ukuya kwi-350 calories. Isidlo sakusasa kufuneka sibe nesityebi kwiprotheyini kunye nefayibha. Iimveliso zobisi kunye neziqhamo yindlela efanelekileyo yokuhamba. Isidlo sasemini kufuneka sibe nempilo kunye nemifuno, i-grains epheleleyo kunye neeprotheni, ngenjongo yokutya i-300 ukuya kwi-350 calories kwisidlo sasemini. Isidlo sangokuhlwa sisonke kufuneka sibe neekhalori ezingama-400 ukuya kuma-500, kwaye ukuzalisa intsalela yekhalori yakho oyithathileyo, utye amashwamshwam imini yonke ekufuneka ibephakathi kwe-50 - 100 yeekhalori zokuthatha isibiyeli.
Umbuzo: Umntu ulahlekelwa njani ubunzima ngeti eluhlaza?
UKUYA: Iti eluhlaza yaziwa ukuba iyasebenza ekuncedeni abantu ukunciphisa umzimba. I-caffeine epholileyo kwiti eluhlaza isebenza njengento evuselela ukutshisa amafutha. Ikwatyebile kwii-antioxidants ezinceda ukunyusa imetabolism kunye nokugonywa. Eyona ndlela ilungileyo yokwenza ngayo kukuba ubuncinci ube neekomityi ezi-4 ukuya kwezi-5 ngosuku, ngaphandle kwezibonelelo zokuncipha kobunzima, kukugcina uhlaziyekile kwaye unamandla imini yonke.
Umbuzo: Kutheni ukutya kwam kungasebenzi?
UKUYA: Nangona unokucinga ukuba usendleleni yokutya kwakho, kukho izinto ozenzayo ezingalunganga ezingakuncediyo ukuba ulahlekelwe yizo kilos. Ukuqala, ukungatyi ukutya kwaye ukungatyi ngokwaneleyo akuncedi nganto. Kubalulekile ukufumana ikhalori yakho ngokulandelelana kwaye uqinisekise ukuba ulandela itshathi yokutya eneprotheyini eninzi . Ukuhamba ngaphandle kwe-carb okanye i-fat-free ayisiyondlela ifanelekileyo kwaye ayicebisi njengoko kukushiya ufutshane kwizondlo ozifunayo ukuze uhlale unamandla. Qinisekisa ukuba usebenzisa iikhalori ezaneleyo yonke imihla, kwaye ugxininise ekubeni nesidlo sakusasa esinempilo. Shintsha ukutya kwakho kwe-cola kunye neti eluhlaza kwaye ungaqala ukubona iziphumo.
Umbuzo: Umntu ulahlekelwa njani ubunzima ngeti eluhlaza?
UKUYA: Iti eluhlaza iyaziwa ukuba iyasebenza ekuncedeni abantu ukunciphisa umzimba. I-caffeine epholileyo kwiti eluhlaza isebenza njengento evuselela ukutshisa amafutha. Ikwatyebile kwii-antioxidants ezinceda ukunyusa imetabolism kunye nokugonywa. Eyona ndlela ilungileyo yokwenza ngayo kukuba ubuncinci ube neekomityi ezi-4 ukuya kwezi-5 ngosuku, ngaphandle kwezibonelelo zokuncipha kobunzima, kukugcina uhlaziyekile kwaye unamandla imini yonke.
Umbuzo: Loluphi uhlobo lokuzilolonga omele ulwenze ngelixa ukwisidlo sokunciphisa umzimba?
UKUYA: Ukuba ukwiiseshini zokuzilolonga ezibanzi kwindawo yokuzivocavoca, qhubeka nazo. Gxininisa ekwenzeni i-cardio engaphezulu kunye imithambo ye-aerobic . Akuyomfuneko ukusayinela ubulungu bejim kwaye ube ngqongqo kwindlela yokomelela, kodwa imithambo esisiseko efana nokubaleka, ukutsiba, ukudlala umdlalo yinto esebenzayo ngelixa usendleleni. ukutya ukunciphisa umzimba . Kubalulekile ukugcina ulungelelwaniso kwisidlo sakho kunye nenkqubo yokuzilolonga.
Unokufunda uqhubeke itshathi yokutya elungeleleneyo egqibeleleyo ukuze ube sempilweni .
