Akudingeki ufunde izinkulungwane zeziqondiso zokulahlekelwa kwesisindo ukuze uthole amathiphu amahle kakhulu wokulahlekelwa isisindo. Iseluleko sokudla okuhlakaniphile kunazo zonke senziwa ngabaningi bokudla ababhalisiwe, odokotela, abaqeqeshi bempilo kanye nabachwepheshe bokudla. Eqinisweni, izinhlelo zokulahlekelwa kwesisindo eziye zafakazelwa ukuthi zisebenza zizinto ezimbalwa ezifanayo. Uma ungakwazi ukwazi lezi zimiso ezintathu eziyisisekelo, uzobe usendleleni yokulahlekelwa isisindo.
Yidla Inani Elifanele Lokudla
Uma ukhetha ukudla okungcono kakhulu kokudla , kodwa udle kakhulu, uhlelo lwakho lokulahlekelwa isisindo ngeke lusebenze. Eqinisweni, iphutha elivamile evame ukwenziwa yi-dieters ukudla ukudla okunezinto eziphilayo nokudla abacabanga ukuthi banempilo. Ngokudabukisayo, ngisho nokudla okunye kokudla kungaba nzima ukulahlekelwa isisindo .
Ukuze ulahlekelwe isisindo futhi uzigcine, udinga ukufunda ukuthi ungadla kanjani ukudla okulungile . Isibonelo, isifuba sikhukhu sihle kuwe, kodwa hhayi uma udla kakhulu. Ama-alimondi? I-Yep, iphilile, kodwa hhayi uma udla okungaphezu kwalokho okudingayo. Ingabe udla ukudla okulula okunempilo ? Kungcono emzimbeni wakho kunokudla okungenamsoco, kodwa kuzokwenza ukuthi uzuze isisindo uma udla okuningi.
Namathela kulezi zingxenye zesilinganiso uma uhlela ukudla kokulahlekelwa isisindo :
- 1 ukukhonza kwe-cereal = ubukhulu bebhasi yakho
- 1 ukukhonza kwesitashi (irayisi, i-pasta, amazambane) = isigamu se-baseball
- 1 ukukhishwa kweshizi = idayisi elinezinhlamvu ezingu-4
- 1 ukukhonza izithelo = ibhola
- 1 ukukhonza kwegargarine noma ibhotela = 1 idayisi
- 1 ukukhonza inyama, inhlanzi, izinkukhu = ipaki lamakhadi
Bala ama-Calorie
Ezinye izinhlelo zokulahlekelwa kwesisindo zikhangisa ukuthi ukubalwa kwekhalori akudingekile. Kodwa okubalulekile ukuthi ukulahleka kwesisindo kwenzeka uma udala ukungabi namandla kwamandla futhi kudingeka ubale amakholori ukuze uqiniseke ukuthi uyifinyelela.
Ukubalwa kwekhalori efanele kungase kubonakale njengekhono elichitha isikhathi, kodwa ngokutholakala kwezinsiza zokusebenza ezihamba phambili, sekulula kubantu ukuthi bagcine ithrekhi ngalokho abakudlayo. Uma une-smartphone, ukubalwa kwekhalori ngeke kuthathe ngaphezu kwemizuzwana embalwa futhi ama-totali akho agcinwe ukuze ubuyekeze ngokuhamba kwesikhathi.
Ngemuva kokuthi uqale ukubala ama-calories, uzofunda ukuthi mangaki amakholori owadla ngosuku olujwayelekile. Abantu abaningi banganciphisa ukudla kwabo nsuku zonke ngama-khalori angu-500 ngosuku ukuze babone ukulahlekelwa kwesisindo esinempilo ngesigidi esisodwa ngesonto.
Hambisa okuningi
Umsindo usobala, akunjalo? Kodwa lokhu akusho ukuthi kufanele usebenzise umzimba. Kwabanye abantu, ukuzivocavoca kusebenza ngokumelene nabo. Isibonelo, uma uqedela ukusebenza kanzima ekuseni bese uchitha lonke usuku olulele embhedeni, cishe uzophela ukushisa amakholori amancane ekunyakeni kunomuntu ongazivocavoti futhi owenza umsebenzi ongenzi umsebenzi wokuba yingxenye yomkhuba wabo wansuku zonke.
Umsebenzi ongabonisi umzimba we-thermogenesis (i-NEAT) igama elisetshenziswe ososayensi ukuchaza amakholori ashiswe kusuka ekuhambeni kwakho okungewona umsebenzi. Kungakhathaliseki ukuthi usebenzise noma cha, qiniseka ukuthi i-NEAT yakho ikhuliswa nsuku zonke. Cabangela ezinye zalezi zenzo. Ikholori ishisa into ngayinye eyodwa, kodwa uma ubamba iqhaza ekuhambeni okuthile ngehora ngalinye, i-NEAT yakho ekupheleni kosuku kuyoba yinto ephawulekayo.
- Ukubeka izingubo zokuhlanza = 26 kcals / 15 amaminithi
- Ukuhamba ifenisha, amabhokisi = 100 kcals / 15 amaminithi
- Ukudlala / ukugijima nezingane zakho = 40 kcals / 15 amaminithi
- Ukuhamba ngenkathi kuthwala umthwalo ophansi (
Iningi labantu lizozuza imiphumela ngalezi zeluleko ezintathu eziyisisekelo zokulahlekelwa isisindo. Yiqiniso, kunezinye izimo lapho izimpikiswano eziyinhloko , njenge-diagnostic yezokwelapha, zingenza isisindo senzeke kanzima. Kodwa kubantu abaningi, amathumba okuphuza ngokweqile ukuya e-equation elula: adle kancane, hambisa okuningi.
Imithombo:
UJames A Levine, uSara J Schleusner noMichael D Jensen. "Ukusetshenziswa kwamandla okusebenza okungenzi lutho." I-American Journal of Nutrition Clinic. I-Vol. 72, No. 6, 1451-1454, ngoDisemba 2000.
Ukuphazamiseka kwesabelo. Gcina iso ku-Portion Size, Uyini umehluko phakathi kwezigaba nezinkonzo?
I-Veronique Provencher, uJanet Polivy, uC. Peter Herman. "Ukuphila okuveziwe kokudla. Uma kunempilo, ungadla ngaphezulu!" Umthamo we- Appetite 52, Issue 2, Ephreli 2009, amakhasi 340-344.