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Ukunciphisa umzimba ngokuzinikezela kufuna utshintsho olunzulu ebomini. Kungenxa yokuba ufuna ukutshisa iikhalori ezingaphezulu kwama-3500 ukuze uphulukane neponti enye. Ukuphulukana nobunzima ayisiyonto ilula, kodwa oko akuthethi ukuba kufuneka ube kukutya osoloko unciphisa umzimba.
Ukunciphisa iikhalori yindlela efanelekileyo yokufezekisa iziphumo zokunciphisa umzimba. Oko kuthetha, konke malunga nokwenza ukutshintshana kunye nokuphuhlisa imikhwa esempilweni ezinokuzinza ixesha elide, kunokuba uzinqande.
Ukutsha kweekhalori ezingama-200 okanye ezingama-500 ngosuku kusenokungabonakali kulula, kodwa ke akukho nzima nokuba kuko. Ukukunceda ukukukhokela, sidibanise iindlela ezimbalwa ezilula zokusika ii-calories ezingama-200 ngosuku.
Ke, jonga ukuze wazi malunga neendlela ezilula zokusika ii-calories ezingama-200 ngosuku kwaye uqale ukwenza okufanayo.
Khetha ikofu emnyama
Ikomityi ye-latte ene-zero iswekile eyongeziweyo ineekhalori ezingama-220, ngelixa ikomityi yekofu emnyama ineekhalori ezi-2. Ukuba usela iikomityi ezimbini zekofu kunye neswiti, usongeza kwiikhalori. Uya kugcina ubuncinci iikhalori ezingama-500 xa utshintshela kwikofu emnyama.
Hlafuna ukutya kwakho kancinane
Ukuhlafuna nganye into ekulumayo ngokuphindwe kabini kunesiqhelo kuya kukuvumela ukuba uzive ugcwele kwaye ungaziva ulambile emva koko. Uphando lubonisa ukuba unganciphisa into oyityayo kwisidlo ngasinye ukusuka kwi-100 ukuya kwi-120 yeekhalori ngokususa phantse ii-calories ezingama-400. Ngale ndlela, ungoneliseka kukutya okulula okuncinci.
Cima unxano lwakho ngamanzi alamuni endaweni yesoda
Ewe, kwixesha elizayo xa unxaniwe, sukuyibamba ibhotile yesoda. Endaweni yoko, sela iglasi yamanzi asandula ukufakwa kwilamuni. Uya kugcina phantse iikhalori ezingama-200 kuyo yonke ikhola okanye isoda oyitsibayo. Ukutshintsha iziphuzo ezine-aerated ngosuku kwaye uya kucoca ngokulula iikhalori ezingama-500.
Kupheke ukutya kwakho ekhaya
Uphononongo lufumanise ukuba abantu abapheke isidlo sangokuhlwa ekhaya batya iikhalori ezili-140 xa kuthelekiswa nabantu abayalele ngaphakathi, badle ukutya, okanye bashushu ukutya okuphekwe kwangaphambili. Yenza isidlo sakusasa kunye nesidlo sasemini kwaye uya kufutshane nelahleko yekhalori engama-500.
Iglasi yewayini
Iglasi enye yewayini ineekhalori eziyi-125-150, ke ukuba usika iiglasi zakho zewayini ngeiglasi ezi-2. Ungazisindisa kwisidlo esipheleleyo esineekhalori.
Ukwenza utshintsho kwindlela yokutya ethoba iikhalori ezingama-200 ngemini yindlela esempilweni yokunciphisa umzimba.
Ezinye iindlela eziphilileyo onokuzama kuzo
- Izitya ezisezantsi zeekhalori kufuneka zikhethwe ngaphezu kokutya okuphezulu kweekhalori.
- Yiba nemifuno eluhlaza endaweni yenyama.
- Sebenzisa ubisi, itshizi kunye nebhotolo kunye nezinye iimveliso zobisi ukufezekisa iimfuno zekhalori zemihla ngemihla.
- Isuphu enemifuno ecoliweyo okanye isityu lolunye ukhetho lokutya olugqwesileyo.
- Zonke iinkozo ezinemifuno enje ngeesendwitshi kunye neesaladi kufuneka zibandakanywe kwisidlo sakho yonke imihla.
Okunye ukutya okungekho mpilweni ekufuneka kuthintelwe
- Amashwamshwam asempilweni ngexesha lokutya njengeziqhamo okanye amandongomane kufuneka atyiwe.
- Isidlo sakusasa esenziwe ngokutya kufuneka sithathelwe indawo sisidlo sakusasa esisekwe kwiproteni.
- Ukutya okuthosiweyo akunampilo. Ke ngoko, yitya amalungiselelo agciniweyo kunye ne-stewed ukunciphisa ii-calories ezingama-200 ngosuku.
- Ukutya okwenziweyo kugcwele iikhalori kunokutya okutsha, ke, oku kulandelayo kufuneka kusetyenziswe.
- Ukuze usike iikhalori ezingama-200 yonke imihla, kufuneka usike ii-sodas kunye notywala.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo.
Ngaba ufanele utye iziqhamo ebusuku
