Uma uzama ukunciphisa isisindo, mhlawumbe ugxile kancane kuma-calories akho-ama-calories owushisa nge- cardio nokuqeqeshwa kwamandla kanye nama-calories odlayo ekudleni. Kukhona nesilinganiso sethu se-base basaboli , ama-calories imizimba yethu isebenza ukwenza izinto ezifana nokuphefumula, ukukhanya, ukulala nokuhlala nje kukhona.
Kodwa nansi iqiniso elijabulisayo abaningi bethu abakucabangi-ukuthi imizimba yethu ishisa kanjani amakholori nje ngokudla ukudla.
Amandla engeziwe umzimba wakho odinga ngesikhathi sokugaya ubizwa ngokuthi umphumela we-thermic wokudla (TEF) futhi uvame ukusetshenziselwa uma unquma ukuthi mangaki amakhalori owudinga usuku ngalunye.
Kuyini i-TEF yakho?
Ayikho indlela evivinywayo neyiqiniso yokuthola ukuthi mangaki ama-khalori umzimba wakho uvutha ngenkathi ugaya ukudla. Ifomula evamile ukukwandisa amakholori aphelele oyidla ngo-10%. Ngakho-ke, uma udla amakholori angu-2000 ngosuku, uzoshisa cishe ama-khalori angu-200 okugaya lokho kudla.
Okuthinta TEF yakho
Leyo fomula isisekelo kakhulu futhi ayizicabangeli zonke izici ezithinta umphumela we-thermic wokudla. Nakhu okunye okufaka isandla ku-TEF yakho yonke:
- Okuqukethwe kwekhalori kokudla kwakho
- Inani lamafutha , amaprotheni , kanye nama- carbs owadlayo - Olunye ucwaningo luye lwathola ukuthi ukudla okuxubile kungaveza ukusetshenziswa kwemali ka-5-15%. Amaprotheni amaningi futhi utshwala isiphuzo sakho, iphakamisa i-TEF yakho. Uma udla amafutha amaningi, i-TEF yakho ephansi izoba ngezansi.
- Ukudla kwakho ngabanye - Kubuye kuxhomeke ezintweni ezithile ozidlayo. Zingaki izithelo nama-veggies noma okungakanani ukudla okucutshungulwayo. Uma kuthatha isikhathi eside ukugaya ukudla, njengokudla okuphakeme kwamaphrotheni, kuphakama i-TEF yakho.
- Ukuzivocavoca okuningi kangakanani - Abanye ochwepheshe bakhombisa ukuthi ukusebenza ngokomzimba kungandisa i-TEF yakho, kodwa akekho owazi kahle ukuthi lokho kusebenza kanjani.
- Iminyaka yakho - Enye into esibheke phambili njengoba sikhula; omdala oyikho, ukwehlisa i-TEF yakho kuyoba.
Indlela Esebenza ngayo
Ngemuva kokuthi udle, imali yakho yezindleko zanda amahora angaba ngu-4 ukuya kwangu-8 njengoba umzimba wakho wehlisa ukudla okudliwayo futhi ulungiselela ukugcina izakhi emzimbeni wakho. Yisikhathi sesikhathi lapho TEF yakho idlala khona.
Khumbula ukuthi umphumela we-thermic wokudla ungenye yezingxenye ezintathu zezindleko zamakhalori zansuku zonke. Unayo TEF futhi une- thermic effect yokuzivocavoca kanye nesilinganiso sakho se-basal. Usebenzisa zonke lezi zakhi ukuthola ukuthi mangaki amakholori oshisa ngosuku, nakuba ukuthola inombolo enembile kungakhathaliseki ukuthi kukhona amafomula esiwasebenzisa ukubala lezi zinto.
Ukwandisa i-TEF yakho
I-TEF yakho empeleni iyincenye encane enhle yezindleko zakho zekhalori jikelele, kodwa ungayidonsa ngendlela efanele ngezindlela ezimbalwa:
- Yidla ukudla okuncane, okuvamile njalo usuku lonke
- Phuza ikhofi, itiye, noma ezinye iziphuzo nge-caffeine
- Yidla ukudla okumnandi njenge-chile pepper noma ufafaze amanye ama-pepper atsha okushisayo kwezinye zokudla kwakho
- Yidla amaprotheni amaningi