Amantombazane amaningi azama njalo ukwehlisa isisindo, kepha hhayi wonke umuntu ophumelela ukufeza lokhu ngokushesha nangonomphela ukuqinisa umphumela. Ngisho noma uya ejimini, uzila ukudla noma udla ukudla okunama-khalori aphansi kuphela, akwenzeki ngaso sonke isikhathi ukufeza umphumela oyifunayo.
Izizathu eziyi-10 ezivimbela ukulahleka kwesisindo
Kwenzeka ukuthi intombazane ivame ukungena kwezemidlalo nokudla, kepha isisindo sisamile. Inkinga ingahle ibe sesimweni sakhe somzwelo noma sokungalali kahle. Yebo, noma kungahle kube nezinye izizathu. Ngezansi kunohlu lwezizathu eziyinhloko ezikuvimbela ekulahlekelweni ngamakhilogremu athe xaxa.
Isizathu # 1: Amafutha amaningi kakhulu
Awukwazi ukuqeda ngokuphelele amafutha ekudleni kwakho. Zidingeka emzimbeni ngendlela efanayo namaprotheni nama-carbohydrate. Ukuntuleka kwabo kungaholela ekuphazanyisweni kwezinqubo ze-metabolic. Kodwa-ke kufanele uqaphele ukuthi ukudla ukudla okunamafutha kakhulu ngeke kukusize wehlise isisindo.
Izazi zokudla okunomsoco zithi kufanele kudliwe amafutha angasetshenziswanga. Zitholakala ezinhlanzini (njenge-salmon), izinhlanzi zasolwandle, iminqumo, ukwatapheya namantongomane. Inani lamafutha linqunywa ngawodwana. Isabelo sansuku zonke sabantu abazama ukwehlisa isisindo singu-0.8-1 g ngekhilogremu ngalinye lesisindo.
Isizathu # 2: Ukudla ukudla okunekhalori eliphezulu
Ososayensi bathole ukuthi amantombazane adla ukudla avinjelwe ekunciphiseni isisindo ngokudla ukudla okunama-kilojoule amaningi. Le mikhiqizo ifaka phakathi: i-confectionery (amakhekhe, amaswidi), ama-croutons, u-ayisikhilimu nezithelo ezimnandi (ubhanana). Iziphuzo ezinamakhalori aphezulu (amanzi kasoda) nazo kufanele zinganakwa.
Ukuvimbela umzimba ukuthi uzizwe ulambile, kunconywa ukunamathela ekudleni okuyingxenye (izingxenye ezi-5-6 ezincane ngosuku). Usayizi wokuphaka usethwe ngawodwana (ngokuya ngesisindo sokuqala nomphumela oyifunayo). Ngalesi sidlo, ngeke kube khona isifiso nesidingo sokudla okulula.
Isizathu # 3: Ukusetshenziswa ngokweqile kwama-carbohydrate alula noshukela
Ama-mono- nama-disaccharides - ama-carbohydrate "amnandi" alula. Kanye emzimbeni, zibangela ukwanda okukhulu kwe-insulin. Ukudla ukudla okuqukethe kuholela ekubeni khona njalo kwendlala. Umzimba uzama ukunciphisa lo muzwa ngokusebenzisa ukudla okulula okusheshayo, okuholela ekubukekeni kwamakhilogremu athe xaxa.
Ukugcina isibalo sakho sisesimweni esihle, kunconywa ukuthi ungeze ama-carbohydrate ayinkimbinkimbi ekudleni (amuncwa kancane kancane) futhi ulawule inani leshukela elicwengisisiwe. Ama-carbohydrate ayinkimbinkimbi afaka imidumba nezinhlamvu, ezilula - iziphuzo ezinekhabhoni, okulondolozayo, ujamu, ushukela.
Isizathu # 4: Ukuntuleka Kokulala / Ukulala Okungafanele
Ikhwalithi yokulala ithinta ngqo ukusebenza kwama-neuron ebuchosheni, okuyibo ababhekele ukukhiqizwa kwamahomoni abandakanyeka ekusebenzeni komzimba. Ukuqwasha njalo kuthinta kabi amandla akho nempilo yakho yonke.
Ukwehla kwesisindo ngaphandle kwephethini yokulala ejwayelekile kuyinkinga kakhulu. Umuntu omdala kufanele alale okungenani amahora angu-7 ngosuku ukuze umzimba wakhe usebenze ngokujwayelekile. Ngesikhathi sokulala, kukhiqizwa i-cortisol encane (i-hormone yokucindezela edala amakhilogremu athe xaxa). Isikhathi esanele sokulala, izinga le-stucco molding (saturation hormone) lehliswa kakhulu, okwandisa umuzwa wendlala.
Ukulala ngokwanele nakho kunomthelela omuhle ekusebenzeni komzimba. Lapho ulele ngokwengeziwe, amandla omzimba wakho azowagcina. Ukuze uthole ubuthongo obuzwakalayo, akunconywa ukuphuza iziphuzo ezine-caffeine emahoreni ambalwa ngaphambi kwalo.
Isizathu # 5: Ukucindezeleka okungapheli
Kuyafakazelwa ngokwesayensi ukuthi ingcindezi nokunye ukuphazamiseka kwemizwa kuphazamisa ukunciphisa umzimba. Kulesi simo, i-cortisol (i-hormone yokucindezeleka) iqala ukukhiqizwa ku-adrenal cortex. Ngenxa yokuchichima kwayo, umuntu uba nomuzwa wendlala (noma ngabe usanda kudla), azama ukunqoba ngosizo lokudla okulula okuyingozi.
Inani elinyukile le-cortisol liholela ekuqongeleleni kwamafutha omzimba. Lokhu kungenxa yokuthi i-hormone ikhuthaza ukuwohloka kwemisipha futhi ibambezela imetabolism. Ukucindezeleka okungapheli nakho kuthinta kabi ikhwalithi yokuqeqeshwa, njengoba izinga lamandla angaphakathi lehla ngokushesha.
Isizathu # 6: Ukudla amafutha amaningi we-trans
Amafutha weTrans ngamangqamuzana amafutha aqukethe izibopho eziphindwe kabili zokumiswa kwe- "trans". Ukudla inani elikhulu lamafutha we-trans kuthinta kabi impilo jikelele: kwandisa i-cholesterol egazini, kuphazamisa umbono wezinkanuko zezinzwa, kuvusa ukuthuthukiswa kwezifo zenhliziyo futhi kubambezele imetabolism. Izazi zokudla okunempilo zisungule ukuthi ama-trans fatty acid isomers (TFA) angenye yezimbangela zokukhuluphala. Amafutha amaningi atholakala kokudla okulandelayo:
- imayonnaise;
- i-confectionery;
- ukudla okusheshayo;
- ama-chips;
- Imikhiqizo efriziwe eqediwe.
Isizathu # 7: Ukuntuleka kwe-fiber ekudleni
Ukuze wehlise isisindo, i-fiber ayinakunakwa ekudleni kwansuku zonke. I-Fiber iyi-subclass yama-carbohydrate, yehlisa kakhulu amazinga e-cholesterol neshukela egazini, futhi iqede izifiso zokudla okulula okunama-kilojoule amaningi. Ngaphezu kwalokho, i-fiber isiza ukuthuthukisa ukugaya, ukusheshisa imetabolism yempahla.
Ukungeza i-fiber ekudleni, kufanele ugcine isilinganiso sansuku zonke. Isibonelo, amantombazane aphakathi nendawo aneminyaka engama-20-40 ubudala adinga ama-25 g ngosuku. Ukudla uqobo kufanele kuhlukahluka, uma usebenzisa umkhiqizo ofanayo we-fiber, ngeke kube nomphumela omuhle. Phakathi kwemithombo eyinhloko ye-fiber, kukhona: i-bran (amaqhafuqhafu nokugaya okuhle), izithelo ezomisiwe, amapheya, uphizi, i-broccoli, ama-alimondi kanye nama-walnuts.
Isizathu # 8: Ukunganaki ukuqeqeshwa kwamandla
ICardio ibaluleke kakhulu ekwehliseni isisindo. Lokhu kubandakanya ukubhukuda, ukuhamba ngamandla, ukugijima, ukweqa, ukudansa okukhulu (ngokwesibonelo, i-zumba). Ngosizo lwemithwalo ye-cardio, kufinyelelwa eziningana zezinto ezinhle: imodi yokulala nomsebenzi wesistimu yokuphefumula ujwayelekile, ukuqongelelwa kwamafutha kuyasuswa, umzimba uyaqina.
Amantombazane amaningi aya ekilabhini yokuzivocavoca umzimba futhi aziqeqeshe kuphela kuma-simulators, engayinaki ngokuphelele imithwalo ye-cardio. Ukuzivocavoca kuma-simulators kuhlose ukuthuthukisa imisipha, ukufeza ukukhululeka. Babalulekile ekwakheni umzimba omuhle, kepha i-cardio iyadingeka ukunciphisa isisindo. Kunconywa ukushintsha phakathi kokuvivinya umzimba nokuzivocavoca umzimba.
Isizathu # 9: Amaprotheni Awanele Ekudleni
Ukuntuleka kwamaprotheni (amaprotheni) kuholela ekuphazamisekeni kwamahomoni nokwehla kokuzivikela komzimba, okuthinta kabi ukwehla kwesisindo. Amaprotheni akusiza wehlise isisindo ngokushisa amanoni, hhayi imisipha. Ngosizo lwayo, kungenzeka ukusheshisa imetabolism. Lokhu kudinga ukudla okungenani amagremu ayi-130 ngosuku. Ungathola amaprotheni emikhiqizweni yezilwane (inyama, inhlanzi) nemifino (imidumba, imifino) imvelaphi.
Isizathu # 10: Ukungenwa kwamanzi okunganele
Amanzi angenye yokudla okubaluleke kakhulu emzimbeni. Kuyasiza ukusheshisa imetabolism, ukusebenza okuvamile kwepheshana lamathumbu. Amanzi ayizindlela ezingenakuguqulwa zokwehlisa isisindo, siyinqubo yezinqubo ze-metabolic, asuse ubuthi nobuthi emzimbeni.
Ngokushoda kwayo, imetabolism inciphisa kakhulu, okuthinta kabi isibalo. Kwandisa ukusetshenziswa kwekhalori. Umuntu omdala udinga ukuphuza cishe amalitha ayi-2,5 amanzi ngosuku (inani eliqondile lincike esisindweni). Lokhu kuzofana nokulahleka kwama-kilocalories ayi-150.
Isiphetho
Kuyafaneleka ukukhumbula ukuthi izingxenye eziyinhloko zomuntu omuhle ngumsebenzi womzimba, ukulala okunempilo (okungenani amahora angu-7), isimo esivamile somzwelo nokudla okunempilo. Ukuphambuka kokungenani kwengxenye eyodwa kungalimaza isibalo. Izazi zokudla okunomsoco zeluleka ukunamathela ekudleni okuyingxenye, lokhu kuzonciphisa izifiso zokudla okulula okunama-kilojoule amaningi.
