1 - Izinkolelo Zesisindo Sokukhubazeka Esivamile
I-dieters enenhloso enhle ingawa isisulu sezinkondlo zokudla ezonakalisa uhlelo lwabo lonke lokulahlekelwa isisindo. Ingabe uzoba omunye wabo? Kulula ukukholelwa ukulahlekelwa kwesisindo esithile "amaqiniso" ngoba aphindaphindiwe emibuthanweni yomphakathi futhi ungase ubone nokugqugquzelwa kumamagazini naku-intanethi.
Kodwa uma umba kancane kancane, uzothola ukuthi eziningi zalezi zincomo zokulahlekelwa isisindo kanye nama-truism aziqondwa kahle. Skena lolu hlu lwezinkondlo zokudla ukuze uqiniseke ukuthi unamaqiniso akho ukuze unciphise phansi, udle ukudla okunomsoco futhi ugcine umgomo wakho wokulinganisa.
2 - Ukudla akusebenzi
Abantu abafuna ukunciphisa isisindo bangakugwema ukudla okudabukisayo (njengokubala kwekhalori) ngoba bakholelwa ukuthi ukudla akusebenzi. Eqinisweni, kuye kwaba nezifundo ukuqinisekisa ukuthi izinhlelo zokudliwa ngokweqile zingase zibuyele emuva. Futhi kuyiqiniso ukuthi abantu abaningi abalahlekelwa isisindo bazophinde baphinde babe amaphilisi. Kodwa lokho akusho ukuthi zonke izidlo azisebenzi.
Iqiniso liwukuthi uma ufuna ukulahlekelwa isisindo, kufanele ushintshe okudlayo. Futhi lokho kuyidla. Uma uhlelo lokulahlekelwa kwesisindo lwakhangisa ukuthi ungadla noma yini oyifunayo futhi usalinciphisa phansi, akunakwenzeka ukusebenza.
Thola amaqiniso: Indlela (Enye) Yokufakazela Ukulahlekelwa Isisindo
3 - Ukudla okweStarsy Isizathu Sokulinganisa Isisindo
Uyakuthanda amazambane nesinkwa? Uma uzama ukunciphisa, ungagwema lezi zokudla ngoba ufunde ukuthi zenza ube nesisindo. Akulona iqiniso.
Ukudla okumanzi okufana nesinkwa esimhlophe, irayisi emhlophe kanye nezinye i- carbohydrate ehlanjululwe yimithombo evamile yamakhalori angenalutho . Lokhu kusho ukuthi banikeza amakholori ngaphandle kokunikeza umzimba wakho nezinye izakhi ezibalulekile. Kodwa empeleni akubangela ukuba ube nesisindo, ngaphandle uma udla okuningi kakhulu. Futhi ukudla okunomsoco we-carbohydrate, njengamazambane, kunika izakhi. Ngakho ungawafaka ohlelweni lokudla lwekhalori lokulahlekelwa kwesisindo.
Thola amaqiniso: Ngabe Kufanele Ngibale Amakolori Noma I-Carbs Ukulahlekelwa Isisindo?
4 - Kudla ukudla okuncane njalo kukhuthaza ukulahlekelwa kwesisindo
Ukudla ukudla okuncane kanye nokudla okulula zonke amahora ambalwa kungakusiza ukuba unciphise. Kodwa ezinye izifundo zibonise ukuthi uma sikhulisa inani lokudla izikhathi zonke ngosuku, siphinde sandise indlala, sifiso sokudla nokudla kwekhalori.
Kunezindlela ezahlukene zokuthola inombolo efanele yamakhalori wansuku zonke ukuze ulahlekelwe isisindo . Ezinye ze-dieters zithola ukuthi zihlala zilambile uma zidla ukudla okuncane njalo. Kodwa ezinye i-dieters zithola ukuthi zikhetha ukudla okukhulu oku-2-3. Enye indlela ayikho kangcono kunomunye.
Thola amaqiniso: Ngingadla Kanjani Ukunciphisa Isisindo?
5 - Ubhanana Ukwenza Ukudla
Ubhanana ngokuvamile uqukethe amakholori angu-100 noma ngaphezulu izithelo. Amabhanana amakhulu anganikeza amakholori angu-150 noma ngaphezulu. Ngaleso sizathu, ezinye ze-dieters zibagwema. Kodwa ubhanana abukwenzi ukhuluphele. Eqinisweni, ubhanana bugcwele izakhi kanti uma ungeze kwezinye zokupheka (njenge -recipe enempilo ye-smoothie ) kuyindlela enhle yokudala ukuthunga okomuncu ngaphandle kokusebenzisa amafutha anempilo egcwele okunjenge-ayisikhilimu.
Thola amaqiniso: Ungafaka kanjani Ubhanana ku-Plan yakho Yokulahlekelwa Isisindo
6 - Izinhlelo Zokulahlekelwa Ngokushesha Kwezinsizakalo Awusebenzi
Ochwepheshe abaningi bokulahlekelwa isisindo bayokutshela ukuthi ukuphuza nokunciphisa umzimba kancane kuyindlela ehlakaniphile kakhulu yokufinyelela umgomo wakho. Futhi bambalwa kakhulu i-dieters ephumelelayo izokutshela ukuthi uhlelo oluphuthumayo lokulahlekelwa isisindo lwabasiza ukuba banciphise kahle. Kodwa akuzona zonke izinhlelo eziphuthumayo zokulahlekelwa isisindo zimbi.
Ezinye izinkampani zokulahlekelwa kwesisindo kanye nezinye izidlo ezidumile zihlanganisa ukulahlekelwa kwesisindo esisheshayo "gxuma ekuqaleni" ezinyathelweni zokuqala zesimiso. Ukunciphisa okusheshayo kusiza ukuthi ezinye ze-dieters zihlukaniswe nemikhuba emibi futhi zinikeza isisusa isikhathi eside, inqubo yokuphuza isisindo esincane.
Thola amaqiniso: Izindlela Zokulahlekelwa Ngokushesha Kwezinsizakalo Ezisebenzayo
I-7 - I-Butter Peanut ikulungele ukulahlekelwa kwesisindo
Abaningi bethu bathanda ibhotela le-peanut. Ngakho-ke kunengqondo ukuthi inkolelo-mbono mayelana nezinzuzo zokudla zebhokisi le-peanut izobamba. Kodwa iqiniso liwukuthi ibhotela lika-peanut likhulu kakhulu emafutheni, lingase libe phezulu ushukela (kuye ngokuthi umkhiqizo) futhi kulula ukudla ngokweqile.
Kunezinhlobo ezimbalwa ze-dieters ezihle kakhulu ekulawuleni ingxenye ezingahle zikwazi ukuzuza ngokufaka ibhotela le-peanut ekudleni kwazo. Ukwelapha okunomsoco kusisiza ukuba sizizwe sigcwele futhi sinelisekile. Kodwa ngenxa ye-dieters eminingi, ibhotela le-peanut inikeza ama-calories amaningi kakhulu namafutha amaningi ukuze kube nomqondo omuhle ohlelweni lokulahlekelwa isisindo.
Thola amaqiniso: Iqiniso Nge-Butter Peanut kanye Nokudla Kwakho
8 - Imodi Yokudliwa Kwesimo Sokubangela Ukuthola Isisindo
Ingabe udla njalo amahora ambalwa ukugwema "imodi yokulamba?" Kukhona inkolelo evamile phakathi kwezinye izidakamizwa ukuthi uma ungadli kaningi, umzimba womzimba wakho ugxuma ukuma futhi uqala ukuthola isisindo.
Kuyiqiniso ukuthi umzimba wakho uzozivumelanisa nokushintsha amaphethini okudla futhi umzimba wakho ungancipha kancane ukuze ulondoloze ama-calories, kodwa hhayi lapho uthola khona isisindo. Njengoba udla kancane futhi ulahlekelwa isisindo, kuvamile ukuba umzimba wakho uguquke.
Asikho isisindo sokulahlekelwa isisindo sokunciphisa umzimba esingazondla ukuthi ulahlwe yindlala, kepha bambalwa kakhulu abantu okudingeka bakhathazeke ngemodi yendlala.
Thola amaqiniso: Iqiniso Ngendlela Yenkinga
9 - Ukudla okuphansi kwe-Glycemic Kungcono Ukudla Kwakho
Inkomba ye-glycemic isetshenziswa njengesisekelo senani lezidlo ezidumile, kuhlanganise ne -South Beach Diet . Ngakho-ke ungase ulingeke ukuba udle ukudla okuphansi kwe-glycemic ukuze ube phansi kancane. Kodwa akuwona wonke ukudla okuphansi kwe-glycemic okuphansi kwama-khalori futhi akuzona zonke eziyingxenye enempilo yesisindo sokulahlekelwa isisindo. I-ayisikhilimu, isibonelo, ukudla okuphansi kwe-glycemic. Kodwa bambalwa kakhulu abadayisi abaphumelelayo badla i-ayisikhilimu njalo.
Okunye ukudla okuphansi kwe-glycemic nakho okuphansi kwamakhalori futhi kuhle uhlelo lokulahlekelwa isisindo. Kodwa hhayi bonke. Qinisekisa ukuthi uyayazi umehluko ngaphambi kokusebenzisa inkomba yokudla ethandwa kakhulu.
Thola amaqiniso: Ingabe Ukudla Okuphansi Kwe-Glycemic Kuphumelela Ukulahlekelwa Isisindo?
10 - Ukwelapha Ukushisa Isisindo Kukhohlisa
Ukuhlinzwa kokulahlekelwa kwesisindo kuyisinqumo esihlakaniphile kwabanye abadayisi abaye bazama izindlela zokulahlekelwa kwesisindo zendabuko ngaphandle kwempumelelo. Kodwa akuyona into elula .
Iziguli ezisebenza ngokuhlinzeka nge- bariatric kumele zilandele uhlelo oluqinile lokudla nokuzivocavoca ngaphambi nangemva kokuba zenze inqubo yazo. Ngaphezu kwalokho, iziguli eziningi zihlangabezana nemiphumela emibi engokomzimba nangokwenhlalo ngemuva kokuhlinzwa .
Yonke inqubo yokuhlinzwa yokunciphisa umzimba idinga ukuzibophezela okunzulu empilweni yakho futhi akufanele neze kubhekwe "indlela elula yokuphuma."
Thola amaqiniso: Ingabe Ukuhlinzwa Kokulahlekelwa Isisindo Kungifanele?
11 - Ukudla ukudla kwasekuseni kukhuthaza umzimba weMetabolism
Ama-dieters amaningi alahlekelwa isisindo futhi agcine amakhilogremu amnandi ukuze adle ukudla kwasekuseni okunempilo njalo ekuseni. Isidlo sasekuseni sokuhlakanipha singasiza ekunqandeni ukulangazelela kokusa kwekusasa futhi sikusize ukuba ugweme ukuthenga ukudla okulanda umshini nokuhamba esitolo sekhofi esingathumela ukubalwa kwakho kwekhalori nsuku zonke ophahleni. Kodwa ukudla kwasekuseni akukhuthazi umzimba wakho.
Ezinye ze-dieters zeqa ibhulakufesi ngempumelelo . Ezinye i-dieters zithola ukuthi kwasekuseni kuyingxenye ebalulekile yohlelo lwabo oluphelele lokulahlekelwa isisindo. Ukudla kwakho kwekhalori lakho lonke usuku kuyonquma impumelelo yakho yokulahlekelwa isisindo, hhayi isikhathi sokudla.
Thola amaqiniso: Ungakwazi Yini Ukuthuthukisa I-Metabolism Ekuseni?
12 - Ukusebenza Okuphezulu Kwezinga eliphezulu Kungcono
Ukuthandwa kokusebenza okuphezulu kungase kuholele ezinye ze-dieters ukukholelwa ukuthi ukusebenza kwe-HIIT , ama- CrossFit sessions kanye namakilasi we-Tabata yindlela kuphela yokulahlekelwa isisindo.
Kuyiqiniso ukuthi lezi zikhathi zokujuluka ziphumelela ekulahlekelweni kwamafutha. Kodwa ukuze uzuze ngokugcwele ekusebenzeni okuphezulu, udinga ukwenza okuncane kokusebenza okulula nokulinganisela phakathi nesonto. Eqinisweni, ukusebenza okulula kubaluleke kakhulu njengokusebenza kanzima komzimba onempilo, oqinile futhi ofanelekile.
Thola amaqiniso: Uhlelo Oluhle Lokusebenza Lokulahlekelwa I-Fat
13 - Kufanele udla njalo amaprotheni amaningi
Ukudla kwamaprotheni kukusiza ukuba uzizwe ugcwele isikhathi eside futhi sikusize ukugcina ubunzima be-muscle. Uma uhlanganyela ohlelweni lokuqeqesha amandla , amaprotheni akusiza ukwakha imisipha. Kodwa amaprotheni amaningi akuzona njalo kangcono.
Amaphrotheni akuhle kuwe, kodwa umzimba wakho udinga ama-carbohydrate amandla, nemithombo emihle yamafutha amangqamuzana anempilo. Kubalulekile ukuba udle ngalinye lalezi macronutrients ngokulinganisela nokulawula ukudla kwakho kwekhalori jikelele uma umgomo wakho ukulahlekelwa isisindo.
Thola amaqiniso: Mangakhi Amaprotheni Angcono Kokulahlekelwa Isisindo?
14 - Ukudla Kwemvelo Kungcono Ekudleni Kakho
Abathengi be-Smart ngokuvamile badinga ukudla okungokwemvelo impilo engcono. Ngempela, ukudla okungokwemvelo kungcono kokudla kwesisindo sakho, akunjalo? Akulungile!
Ayikho incazelo elawulwayo yegama elithi "yemvelo." Ngakho abakhiqizi bokudla bangasebenzisa igama kumaphakheji okudla ngisho noma ukudla akuyona imvelo ngendlela ongayilindela ngayo. Ngaphezu kwalokho, uma ukulahlekelwa isisindo umgomo wakho udinga ukucabangela ngokukhethekile. Okunye ukudla okunokwemvelo nokuphilile nakho kuphezulu kakhulu ngekhalori. I-avovocos iyisibonelo esiphelele.
Ngaphambi kokuba ukhokhe okungaphezulu kokudla okwemvelo, qiniseka ukuthi futhi kukhona ukudla okuzokusiza ukuthi ulahlekelwe isisindo.
Thola amaqiniso: 15 Ukudla Kwemvelo Okusiza I-Curb Elambile
15 - Ukushisa Amafutha Kunganciphisa Ukulahlekelwa Isisindo
Njalo i-dieter ibone izikhangiso zamafutha okushisa "aqinisekisiwe ngokwesayensi" ukukusiza ukuthi ulahlekelwe isisindo. Amaphilisi okudla noma izisindo zokulahlekelwa kwesisindo ngokuvamile avamiswa ukusiza ukusheshisa umzimba wakho ukushisa amafutha amaningi.
Inkinga yukuthi ubufakazi besayensi kaningi abukho ukwethenjwa. Amanye amaphilisi angasiza ukusheshisa imetabolism yakho , kodwa hhayi ngendlela ezokwenza umphumela wokulahlekelwa kwesisindo obonakalayo. Amanye amaphilisi angase abe yingozi kanti amanye angasebenzi ngokuphelele.
Thola amaqiniso: Izindlela ezibucayi zokwenza uhlamvu lokulahlekelwa kwesisindo
16 - Ukudla okunempilo kulula
Kungaba nzima ku-dieters entsha ukubhekana neqiniso ukuthi ukulahlekelwa isisindo kunzima ngempela. Ngakho, iningi lethu lilingwa ukukholelwa izikhangiso, izincwadi nezincomo zohlelo ezitshela ukuthi ukulahlekelwa kwesisindo kulula.
Kodwa iqiniso ukuthi ukushintsha noma yimuphi umkhuba kunzima. Ukushintsha imikhuba yethu yokudla kuyinkimbinkimbi kakhulu ngoba amaphethini ethu emzimbeni, ezenhlalakahle, amasiko nakwezinye izikhathi ahlanganisa ukudla.
Ukufunda ukudla ukudla okunempilo ngokuqinisekile kungenzeka. Kodwa kuthatha isikhathi nokusebenza. Ingabe kuwufanele umzamo? Yebo, ngokuphelele. Kodwa ngaphambi kokuba uqale inqubo kubalulekile ukuqoqa ukusekelwa bese usetha kokubili imigomo emifushane futhi ende ukuze ikuqondise ngenqubo.
Thola amaqiniso: Izinto ezingu-3 ezibizwa nge-Smart Dieters Nge-Weight Loss