Ukulahleka kwesisindo okulungile kususa amafutha amaningi emzimbeni. Sikhulume ngokuthi inqubo yokushiswa kwamafutha emzimbeni ivela kanjani ku-athikili: Injani inqubo yokushisa amafutha emzimbeni.
Namuhla sizokhuluma ngezisekelo zokudla okunomsoco wokwehlisa isisindo, ukuze lo mgomo usetshenziswe ngokuphelele.
Ukushintshaniswa kokudla
Umzimba wethu uyakwazi ukuzivumelanisa nakho konke. Nasekushodeni kwamandla futhi. Isibonelo, uma uzoba njalo gijima nsuku zonke ihora elilodwalapho-ke uzolokhu ulahlekelwa amanoni. Kepha uma uqhubeka nokwenza lokhu ngaphandle kokunyusa isivinini, khona-ke umzimba uzokwazi ukuzivumelanisa nomthwalo kamuva bese uthola imithombo yamandla ebekiwe ukuze ungachithi amafutha agciniwe. Imvamisa inyanga nohhafu kwanele ukuthuthukisa umkhuba. Kepha isibalo sinemibandela. Kungahluka kuwo wonke umuntu.
Yingakho umzimba akufanele uvunyelwe ukujwayela, kufaka phakathi nokudla. Uma udla kuphela ukudla okulungile, khona-ke kuzophuma njengokugijima, ekuqaleni kuzoba nomphumela, khona-ke kuzoyeka.
Ukushintshaniswa kwamaphrotheni-carbohydrate, okushiwo ukuthi izinsuku ezimbalwa sidla kuphela amaprotheni, bese sinika umzimba umthwalo, siwugcwalise ngama-carbohydrate, bese kuthi emuva kwalokho sibuyele emuva ngezinsuku zamaprotheni.
Yini incazelo yokushintshana
Ekushintshaneni kwamaprotheni-carbohydrate, kukhona into efana nomjikelezo. Phakathi kwalo mjikelezo, udla amaprotheni kuphela izinsuku ezimbalwa, bese wenza ama-carbohydrate usuku olulodwa, nolunye usuku lwenguquko, lapho udla ama-carbohydrate uhhafu wosuku namaprotheni engxenye eyodwa.
Ukuze ushise amafutha, umzimba udinga amaprotheni, noma kunalokho ama-enzyme aqukethe amaprotheni. Uma kukhona lawa ma-enzyme ambalwa emzimbeni, khona-ke amafutha azoshiswa kabi.
Ngakho-ke, izinsuku ezi-2 noma ezi-3 zamaprotheni emjikelezweni zisebenza ukugcwalisa umzimba ngama-enzyme wokushisa amafutha, ngenkathi kukhululwa umzimba ku-glycogen, okuthi, ngobuningi bayo, isetshenziswe njengomthombo wamandla esikhundleni samafutha. Ngenxa yalokho isisindo ngeke sisuke. Ukudla kwamaphrotheni ngokuyinhloko kufaka inkukhu, inhlanzi, amaqanda.
Kungabonakala sengathi uhlelo luphelele. Kungani kushintshaniswa, uma ungahlala kuphela ekudleni kwamaprotheni bese uthola konke okudingayo ukuze unciphise umzimba. Kepha kulapho ikhono lomzimba lokuzivumelanisa namanga likhona. Uma enganikezwa okunhlobonhlobo, khona-ke kungekudala noma uzojwayela ukudla kwamaprotheni futhi azothola enye indlela yamandla. Futhi, amaprotheni amaningi kakhulu awanampilo.
Ngakho-ke, ngemuva kwezinsuku ezingu-2-3 zamaprotheni kufika usuku "lokuminza" lapho ungadla khona ama-carbohydrate. Lokhu akusho ukuthi ngalolu suku ungadla futhi kufanele udle konke okuphathelene noshukela. Udinga ukudla ama-carbohydrate "ahamba kancane", atholakala ikakhulu ezinhlamvini ezifana ne-buckwheat, irayisi, i-oatmeal, i-oats egoqiwe. Uma ufuna, khona-ke ekuseni kosuku lwe-carbohydrate ungadla amaswidi noma ucezu lwekhekhe.
Usuku lokugcina lomjikelezo wakho lubizwa ngokuthi "usuku olulinganiselwe lwe-carb," lapho udla ukudla okufanayo ekuseni njengoba wenza ngosuku lwakho lwe-carb. Futhi ntambama udla konke obukudla emaprotheni.
Ingqikithi yomjikelezo ukuthi okokuqala sigcwalisa umzimba ngama-enzyme adingekayo wokushisa amafutha nokususa yonke i-glycogen. Imvamisa kulahleka okungaphezu kwekhilogremu ngemuva kwezinsuku zamaprotheni. Ngemuva kwalokho, sivumela umzimba ukuthi uqonde ukuthi izinsuku zamaprotheni azihlali unomphela futhi awudingi ukuzijwayela. Ukwenza lokhu, sigcwalisa umzimba ngama-carbohydrate awusizo. Ngalolu suku, kunenzuzo encane yesisindo. Usuku lokusetshenziswa okulingene lusebenza ekushintsheni okubushelelezi. Imvamisa ngemuva komjikelezo, isisindo somzimba sincipha kancane. Lokho wukuthi, ukwehla kwesisindo ngemuva kwezinsuku zamaprotheni kuhlala kukhulu kunokuzuza kwesisindo ngemuva kwezinsuku ze-carbohydrate.
Ama-athikili amaningi lapho uzofunda khona eminye imigomo yokwehlisa isisindo okusebenzayo:
1. Ugijima kanjani ukuzigcina uphilile
2. Kungenzeka yini ukunciphisa isisindo unomphela
3. Ukugijima kwesikhawu noma i- "fartlek" yokwehlisa isisindo
4. Kufanele ugijime isikhathi esingakanani
Ukudla okuvuselelekayo
Elinye iphuzu elibaluleke kakhulu kwezondlayo ukuthi udinga ukudla izikhathi eziyisithupha ngosuku. Lokhu kuyadingeka ukuze imetabolism iqhubeke njalo. Vele, awudingi ukuzikhandla ngokwakho izikhathi eziyisithupha. Ukudla ibhulakufesi yisidlo esikhulu sosuku. Isidlo sasemini nesasebusuku, nakho okudliwayo okugcwele. Futhi kunokunye ukudla okulula okungu-3 phakathi kwebhulakufesi, isidlo sasemini, isidlo sakusihlwa nesikhathi sokulala. Kulezi zidliwayo, udinga ukudla uhlobo oluthile lwesithelo noma okunye ukudla okusele emini noma ekudleni kwakusihlwa.
Ukuphonsa ukudla njalo "esithandweni somzimba" somzimba wakho kuzokwenza imetabolism yakho ithuthuke. Futhi lokhu, empeleni, kuyinkinga eyinhloko yabo bonke abantu abakhuluphele ngokweqile - umetabolism omubi.
Phuza amanzi amaningi
Futhi, ukuze ube nomzimba omuhle emzimbeni, kufanele uphuze amanzi amaningi, okungukuthi 1.5-2 amalitha ngosuku. Ngaphezu kwalokho, le volumu ayifaki iziphuzo, kodwa kuphela amanzi amsulwa.
Indlela engcono yokulandela lo mgomo ukugcwalisa ibhodlela elingu-1.5 litre ngamanzi bese uwaphuza usuku lonke.
Kanye nomsebenzi womzimba, le ndlela yokwehlisa isisindo iyasebenza futhi ilusizo olukhulu. Ukwehla kwesisindo okunjalo kuhloswe ngqo ekunciphiseni amafutha amaningi, hhayi ukunciphisa imisipha.
