Abantu abaningi abafuna ukuhlukana namakhilogremu enzondo banentshisekelo kumbuzo - bambalwa kangakanani, futhi yiziphi izindlela zokuphazamisa ngazo isifiso sokudla. Kumayelana nalokhu okuzoxoxwa ngakho kulesi sihloko.
Izindlela ezisebenzayo zincane futhi zibulawa isifiso sokudla
Imvamisa imizamo yokunciphisa ukuphela kwesisindo, isikhathi sokuqala. Lokhu kungenxa yokuthi abantu bazishaye ngohlaka olunzima kakhulu futhi, ngolimi olulula, balamba. Ngokusobala, indlela enjalo yehluleka ukwehluleka. Noma ngabe yini amandla kaJehova ayenawo umuntu, umzimba ngeke ukhohlise. Yebo, futhi kusuka ekubukeni kwengqondo, akulula - izolo, umuntu wazivumela konke akuthandayo, nanamuhla - kunqatshiwe ngokuphelele. Nazi izinketho ezimbili, futhi zombili zikude ngokuphelele ekulahlekelweni isisindo:- Ukugqashula Umuntu obekezelela ukudla okunzima isikhathi eside, kepha ngesinye isikhathi akukumi, futhi aqale ukudla konke ngobuningi. Ngenxa yalokhu, ukulahlekelwa kuthola amakhilogremu alahlekile emuva.
- Metabolism kancane. Uma umuntu ehumushela ekudleni nge-calorieness ephansi kakhulu yansuku zonke, akukho lutho oluhle oluzodedelwa. Ekuqaleni, izibalo ezisesikali zizojabula, kepha ngemuva kwamasonto ambalwa kuzophawulwa ukuthi isisindo sayeka ukwehlisa isisindo. Lokhu kungenxa yokuthi umzimba wehlisa imetabolism. Akaqondi, umuntu ekudleni futhi ufuna ukwehlisa isisindo. Kuyena, lokhu kuyingcindezi enkulu. Futhi njengoba ethola ikhalori ephansi nsuku zonke, wehlisa imetabolism. Lesi ukuphela okufile. Ngaphezu kwalokho, uma kunesikhashana umuntu uthukuthele futhi uqala ukudla njengakuqala (okuningi futhi kaningi), okungukuthi, ubungozi bokuthola isisindo ngisho nangaphezulu kwalokho obekungaphezulu kakhulu ukwehlisa isisindo. Futhi konke ngoba umzimba uzosheshisa amanoni.
Kungakho ama-nutritionists amaningi athi ukudla kanzima akusebenzi. Kepha ungaba kanjani? Inketho enhle ukukhohlisa isifiso sakho sokudla futhi kukhona okuncane okuncane - Le nketho izoba yinhle ukuze wehlise isisindo. Isimo sokuqala siwukushoda kwekhalori, owesibili - umuntu akufanele abe nomuzwa oqinile wendlala.
Indlela yokuqala - ukuba khona kwesidlo sasekuseni esinokulinganisela, kwasemini kanye nesidlo sakusihlwa
Indlela efanele yokuqeda umuzwa waphakade wendlala ukubhala kahle nokudla. Okungukuthi - ibhulakufesi, isidlo sasemini kanye nesidlo sakusihlwa kufanele kube ukudla okugcwele nokulinganiselayo. Ngaphezu kwalokho, cishe ama-75% e-Clorage ephelele yansuku zonke kufanele angene emzimbeni engxenyeni yokuqala yosuku, okungukuthi, enqubweni yokudla kwasekuseni nangokwasemini.
Abaningi ngesikhathi sokunciphisa umzimba bayenqaba isidlo sasekuseni nesidlo sakusihlwa. Kepha kulungile kakhulu. Ukudla kokuqala ngemuva kokuvuka kwethula imetabolism futhi kubangelisa umzimba ukuba ushise amanoni. Ukudla isidlo sakusihlwa kubalulekile kusuka endaweni yokubuka ukuthi umuntu ngeke azizwe umuzwa wendlala. Okudingayo ukwazi ngesidlo sasekuseniUkudla kokuqala kufanele kubuke hhayi amaprotheni kuphela, kepha nama-carbohydrate. Ngemuva kwakho konke, kuzonikeza ithuba lokuhlola amandla isikhashana. Isibonelo, ungabheka i-oatmeal encane njengesidlo sasekuseni bese wengeza iqanda elibilisiwe noma i-fillet encane yenkukhu kuyo.
Okudingayo ukwazi ngesidlo saseminiEmini, ungadla futhi amanye ama-carbohydrate bese wengeza ukudla kwamaprotheni kuwo. Futhi ikhambi elifanele lingasetshenziswa eSaladi yemifino yokudla yansuku zonke. Ngokubambisana naye umzimba uzothola i-fiber ethuthukisa umsebenzi wepheshana lesisu futhi afanela umzimba isikhathi eside.
Okudingayo ukwazi ngesidlo sakusihlwaKhohlwa ngezwi, lapho isidlo sakusihlwa kufanele sinikezwe khona isitha. Yena uzofika elusizo. Umuntu ngeke athole isisindo, kepha azoqhubeka nokunciphisa isisindo, noma ngabe isidlo sakusihlwa ngo-9 PM. Into esemqoka lapha ukuthi yini ozoyisebenzisa ukudla njengesidlo sakusihlwa. Inketho enhle yonke inyama efanayo engeyona enamafutha noma inhlanzi emifino. Okunye kungahle kube yi-Coffotchese Cheese. Kepha ungayidli ngokweqile. Kepha kubalulekile ukuthi uzokwazi ukulala ngaphandle komuzwa wasendle wendlala.
Indlela yesibili - Yidla kaningi, kepha kancane kancane
Izadi eziningi zokudla ziyavuma ukuthi kubaluleke kakhulu endabeni yokunciphisa isisindo, ngaze ngafinyelela kumuntu. Kuphephile ukusho ukuthi umuntu ongenayo isidlo sasekuseni, u-burger onemibandela "uphonsa" emsebenzini, futhi kusihlwa indlu inengxenye yesiqandisi - i-metabolism ihlehliswa umkhawulo. Futhi le ndlela kungenzeka ukuthi ikuvumele ukuthi ulethe isibalo sakho.
Izazi ze-Nutritionist zithi kuyadingeka ukudla izikhathi ezingama-5-6 ngosuku ukukhuthaza imetabolism, kodwa ezingxenyeni ezincane.
Kuncane ukuphazamisa isifiso sokudla, futhi ukudla okuhlukahlukene kuzosiza ukwehlisa isisindo. Ungazama esikhundleni sesidlo sasekuseni esiminyene, isidlo sasemini kanye nesidlo sakusihlwa emahoreni angu-8, 14 nangu-19, hlela ukudla okungu-5, kepha kube lula. Isibonelo, ngamahora angu-8, 11, 14, angu-17 no-1.
Njengokudla okulula, ngosizo oluzophazamisa khona isifiso sokudla, kungenza inkukhu ebhakiwe noma i-turkey fillet, noma i-yogurt ephansi noma i-cottage shizi.
Into esemqoka ukuthi ngokungeza inani lokudla kokudla, inani le-calirage yansuku zonke alikhuphuki.
Indlela Yesithathu - Esikhundleni Sokuphuza Itiye
Thatha umthetho - Uma uqala ukuzwa umuzwa wendlala, kepha ngohlelo ngaphambi kokudla usadingeka ulinde, uthathe itiye eliluhlaza bese uliphuza kancane. "I-Snack" enjalo yisiphuzo empeleni isfulekela isifiso sakho sokudla isikhashana. Ngaphezu kwalokho, itiye eliluhlaza liwusizo emzimbeni futhi linomthelela ekuvutheni kwamafutha okuvuka okusheshayo.Indlela Yesine - Ukudla okulula ngesikhathi sokuhlanza
Uma indlala iqubuke futhi ngifuna ukudla okuthile, awukwazi ukwenqaba injabulo enjalo. Noma umgomo ukususa amakhilogremu angeziwe. Kubalulekile lapha - yini ngempela ozoba nesidlakudla. Awekho ama-buns, ama-sandwich, ukudla okusheshayo, amaswidi nezinye izinto. Ngikholwe, ubheke uswidi owodwa, ngeke ushaye umuzwa wendlala, kepha ukwanda koshukela wegazi kuzokwenzeka. Futhi lokhu, nakho, ukuphazamisa inqubo yokushiswa kwamafutha. Ukunaka kwakho (njengesibonelo) uhlu lwemikhiqizo nokuqukethwe kwabo kwe-caloric:
- Amajikijolo amahlanu amancane sitrobheli - 25 kcal;
- Isanqante esiphakathi nendawo - 15 kcal;
- Uhhafu orenji - 50 kcal;
- Amagremu angama-50 we-Card-Fat Card - 50 Kcal.
Njengoba ubona, kungenzeka ukuthi ube nokudla okulula, futhi ngasikhathi sinye ngaphandle kokungeza amakhalori ekudleni kwakho.
Kuyathakazelisa: aloe imibimbi yamaskiI-Fifth Way - Ukuze usebenzise uketshezi ngaphambi kokudla
Ufuna okuncane ukudla nokuphazamisa isifiso sokudla? Ungathanda ngemuva kokuthola ukudla, uzizwe umuzwa wokuthokozela, noma ngabe udle kancane? Ngemuva kwalokho imizuzu emi-5 ngaphambi kwami ukuphuza i-mug yamanzi. Le yiqiniso indlela ephumelelayo yokukhohlisa isifiso sokudla futhi ungakhokhelwa amandla. Ngendlela, amanzi angabona yonke itiye eliluhlaza okotshani ngaphandle kokulimala empilweni. Futhi kunalokho, kunalokho. Le nketho ngeke ikhetheke. Ngiyazibuza: Izikhwama zokupenda ngaphansi kwamehlo: Izimbangela nokuthi ungaqeda kanjaniIndlela Yesithupha - Khulisa ivolumu yoketshezi oludliwayo
Kubo bonke labo abazama ukwehlisa isisindo, izazi zezempilo ngezwi elilodwa zinconyelwa ukuphuza 2-, 25 amalitha amanzi ahlanzekile nsuku zonke. Futhi, njengoba ukuzijwayeza kukhombisa, kuyasebenza ngempela. Lokhu akugcini nje ngokusheshisa inqubo yokuhlukaniswa namakhilogremu angeziwe, kepha ngokuvamile, kunciphisa izinga lokudla.
Ngiyamangala: Ungayisusa kanjani ngokushesha isilevu sesibili bese udonsaIndlela yesikhombisa - Ukuzikhulula okugcwele kotshwala nganoma yiluphi uhlobo
Uma ufisa ukwehlisa isisindo, kepha awukwazi ukunqanda isifiso sakho sokudla, kungenzeka ukuthi kunjalo ngotshwala. Uma uphuza noma yiluphi utshwala, kufanele ukwenqabe. Umphumela uzobonakala ngokushesha - umuntu uzoyeka ukuzwa umuzwa obukhali wendlala. Ngaphezu kwalokho, ekushiseni ukusetshenziswa kotshwala, njengoba besho, bulala ama-hares amabili ngasikhathi sinye - wehlisa isifiso sakho sokudla bese uzisindisa kumakhalori angadingekile. Yebo, cishe zonke iziphuzo zotshwala zingamakhalori aphezulu. Ngaphandle, mhlawumbe, iwayini elibomvu elibomvu. Kepha idinga isilinganiso.
Manje uyazi ukuthi kungaphansi kangakanani lapho kunezindlela zokuphazamisa izindlela zokudla. Impumelelo ekunciphiseni isisindo!
Futhi uphazamisa kanjani isifiso sokudla ukunciphisa inani lokudla okudliwayo?