Phatha i-Weekend Calories ngokufanele ukuLawula isisindo
Cishe wonke umuntu uyalingeka ukuba athathe iviki lokukhohlisa lapho ezama ukulahlekelwa isisindo. Iningi lethu lihlelekile futhi likhululekile ngoMgqibelo nangeSonto. Siphinde sibe nabantu abaningi ngezimpelasonto. Ngokuvamile, lokhu kusho ukuthi sidla sifuna ukuningi futhi sivivinya kancane.
Uma umgomo wakho ukugcina isisindo sakho, amavikikili angeziwe angeke enze umehluko omkhulu.
Uma umgomo wakho ulahlekelwa, ukuphela kweviki lokukhohlisa kungabangela izinkinga. Kodwa kunezindlela zokwenza ukuthi kusebenze uma ufuna ukuthatha ngempelasonto ukuphuma ekudleni kwakho.
Ingabe Uhlelo Lokudla Lweviki Lokugcina I-Weekend luphumelela?
Kulula ukudla okuningi ngoMgqibelo nangeSonto. Uhlala njalo futhi eduze nesiqandisini. Futhi kungenzeka ukuthi uvakashele indawo yokudlela noma uzinike ekudleni okungenangqondo kwezenhlalakahle ezinsukwini lapho ungasebenzi khona.
Kodwa ama-kilojoule owadla ngezimpelasonto anendaba kakhulu njengama-calories owudla phakathi nesonto. Eqinisweni, uma ukhetha ukungazivocavoli ngezimpelasonto, ngempelasonto ama-khalori angabalulekile.
Ukuze ulahlekelwe isisindo ngezinga elilinganiselwe lama-1-2 amakhilogremu ngesonto, udinga ukulungisa ibhalansi yakho yamandla ukudala ukungabi nalutho okungenani ama-3500 amakholori ngesonto ngalinye. Lokhu kusho ukuthi kufanele udle amakhilomitha angama-500 ngosuku ( nsuku zonke), noma udle ama-khalori ambalwa angu-250 ngosuku bese ushisa amakholori angu-250 ngokusebenza ngokomzimba usuku ngalunye.
Uma ulungisa ibhalansi yakho yamandla ngoMsombuluko kuze kube ngoLwesihlanu, bese udla kancane kancane ngezimpelasonto cishe ngeke uqede isonto ngokulahlekelwa kwekhalori eliphezulu ngokwanele ukuze ulahlekelwe isisindo-ikakhulukazi uma weqa ukuzivocavoca. Uma usebenzisa ngoMgqibelo nangeSonto njengezinsuku zokukopela futhi upheqa ngokweqile, ungaphetha nge-calorie surplus bese uthola isisindo.
Kodwa uma uphatha amakholori wakho onke amasonto onke ngokucophelela, ungase ukwazi ukuphelela ngokulahleka okukhulu kwekhalori-okuvumela "indawo ye-buffer" ukuze ukwazi ukujabulela amakholori ambalwa ngezimpelasonto futhi ushaywa lelo likhalori lama-3500 ukulahlekelwa okuhloswe. Kodwa-ke, kungaba yinkimbinkimbi ukuthola ibhalori ngokufanele.
Indlela Yokusebenzisa I-Weekend Yokukhohlisa Futhi Isisindo Sokulahlekelwa
Kukhona izinhlelo zokudla ezikuvumela ukuba uthathe izimpelasonto ukuphuma ekudleni kwakho. Inkolelo yukuthi ngokuvumela ukuxoxisana ngezikhathi ezithile, kungenzeka ukuthi unamathele ohlelweni lwakho lokudla okunempilo esikhathini eside. Ngezinye izikhathi kusebenza. Izinhlelo ezidumile ezifaka ukukopela ngeviki zihlanganisa:
- I-system. Lolu hlelo lokusebenza oludumile lokudla lwezentengiselwano luhlelo lweSonto le-My Way oluthandwayo kwezinye ze-dieters. Uhlelo (olutholakalayo kumakhasimende e-Costco) luhlelo lwezinsuku ezingu-28 oluhlanganisa ukudla okuyisithathu ngosuku, ukudla okulula, kanye no-Turbo ukuthuthumela izinsuku ezingu-20. Amakhasimende ayala ukuba apheke noma adle ngezimpelasonto. Kodwa-ke, kulindeleke ukuthi ulandele uhlelo lokudla okunomsoco lapho udala ukudla ekhaya noma ukhethe endaweni yokudlela. Ngakho-ke, uthola ikhefu ekudleni okupakishwe ngaphambili, kodwa awuhlali ngempela ukudla okuphezulu khalori. Uzokwazi ukukhetha amaprotheni aphilile aphile (SmartFuels) kanye nama-carbohydrate enomsoco (SmartCarbs) uma udla.
- Uhlelo lwe-80/20 . Lolu hlelo lokuzidla ngokwakho luhlelo oluthile oluthandwayo oluvumela ukuphela kwezimpelasonto zokukhohlisa. Kodwa ngokuvamile uhlelo lwe-80/20 izinhlelo luvame ukusebenza kangcono ukugcinwa kwesisindo kunesisindo. Uma ukunciphisa umgomo wakho, kungcono ukwamukela uhlelo lwe-90/10 lokugcina uhlelo lwakho lokulahlekelwa isisindo endleleni. Lokhu kusho ukuthi ukhetha usuku olulodwa ngempelasonto ukuze udle kancane kakhulu. Noma uma ufuna ngempela ukuzijabulisa, ukhetha ukudla okulodwa ukujabulela izintandokazi ezinamafutha futhi unamathele ohlelweni lwakho lokudla okunempilo yonke impelasonto.
- Ukuzila ukudla okungapheli . Ezinye izinhlelo ezihlelwe ngokucophelela zokulahlekelwa kwesisindo zidinga ukuthi uzila ukudla ezinsukwini ezithile zezimpelasonto, bese udla noma yini oyifunayo ezinsukwini zakho "ezikude". Ngokuvamile, izinsuku zakho zokuzidla zidinga ukuthi udle ukudla okuphansi kakhulu kwekhalori-ngokuvamile ingxenye yesine yamakholori owadla ngokujwayelekile. Lokhu kungaba ngamakhilomitha angu-500-600. Khona-ke udla noma yini oyifunayo kwezinye izinsuku. Iningi labantu likhetha ukuthatha izinsuku zokugcina ukuphela kweviki ukuze zijabulele ngoMgqibelo nangeSonto bedla ngaphandle kwecala. Kunezinhlelo ezingu-5: 2 (izinsuku ezinhlanu zokukhohlisa, izinsuku ezimbili zokuzila ukudla), izinhlelo zonke ezinye izinsuku, kanye nezinhlelo zokuzila ukudla eziphakathi kwezingu-4: 3 ezidumile.
Zonke lezi zinhlelo zingaphumelela ngoba zikuvumela ukuba udale amandla okwehla okudingekayo ukuze ulahlekelwe isisindo . Kodwa futhi, ukulawula amakholori ngokucophelela kuyisihluthulelo.
Ukukhohlisa i-Weekend Pitfalls
Ngisho noma izinsuku ezithile zezinsuku zokukhohlisa zingase zizwakale, uma uzizwa ukuthi uzidinga ngaso sonke isikhathi, kungase kube ifulegi elibomvu. Ukudla okunempilo okwehla kwesisindo kufanele kube uhlelo lokudla oluthola ukwanele ngokwanele ukunamathela ekuphileni. Uma uthola ukuthi usafuna isilwane se-cheesecake, amafrijini aseFrance, kanye nekhekhe elikhulu lekhekheji njalo ngeviki elilodwa, kungase kube isibonakaliso sokuthi uhlelo lwakho lokudla ludinga ukulungiswa.
Ngaphezu kwalokho, izinsuku zokugcina ukuphela kwezimpelasonto ngokuvamile ziyisizathu sokuthi "i-knuckle emhlophe" ngesonto lonke. Ngamanye amazwi, udala ukulahleka kwekhalori yamasonto onke ngokuzilamba phakathi nesonto ukuze ukwazi ukudlala ngezimpelasonto. Le ndlela yokudla noma yendlala ingabangela ukukhathala kokudla futhi cishe ngeke unamathele kuso isikhathi eside.
Uma ungathà sina ngokulahlekelwa isisindo, khona-ke udinga ukukhumbula lokho okudlayo nsuku zonke-ngisho nasezinsukwini zokukopela. Okufanelekile, inani lamakholori owalidla ngezimpelasonto kufanele lilingane nenani lamakholori owadlayo phakathi nesonto. Isilinganiso asikwazi umehluko phakathi koMgqibelo noMsombuluko ngakho ukudla kwakho akufanele kube njalo.