Ukusheshisa Ukulahlekelwa Kwesisindo Sakho
Ngeke yini kube kuhle uma ungashisa amakholori amaningi uma uhlezi embhedeni? Ungakwazi-ngokuthuthukisa imetabolism yakho, izinga lapho umzimba wakho usebenzisa amandla. Nazi ezinye izinguquko ezilula ongazenza ukuze usize ukuvuselela imetabolism yakho kanye nosizo ngemizamo yakho yokulahlekelwa isisindo.
1 - Yidla ukudla kwasekuseni
Uzwile ngaphambili: isidlo sasekuseni yisidlo esibaluleke kakhulu sosuku. Abantu abaningi badlula ukudla kwasekuseni ngoba abanaso isikhathi noma abathandi ukudla kwasekuseni bendabuko. Kodwa uma ulinda kuze kudle ukudla kwasemini, umzimba wakho uthatha ukuzila ukudla futhi uphendula ngokunciphisa umzimba wakho. Uma ucindezelwe isikhathi, zama ukudla okuthile okusheshayo njengokusanhlamvu, ibhotela le-peanut kwi-toast, noma i-cottage shizi nezithelo. Futhi khumbula, uma udla ukudla kwasekuseni, unethuba elikhulu lokushisa ama-calorie (ngesikhathi sokugijima, isibonelo) njengoba usuqeda masinyane ngosuku.
2 - Yakha iMisa Yomzimba Ewuthandekayo
Uma ubuhlungu obunamafutha obukhulu obunakho, ama-calories angaphezulu uzowashisa, ngisho nalapho uphumule. Njengoba sikhula, ngokwemvelo silahlekelwa isisindo somzimba, ngakho-ke kubalulekile ukusebenzela ukwakha. Ngisho nokwenza ukumelana noma ukuqeqeshwa kwesisindo kabili ngeviki kungenza umehluko omkhulu. Futhi, madoda, ungakhathazeki-ukuqeqeshwa kwamandla njalo kuzokukwenza ubonakale ukhonjiwe, hhayi ukukhukhumezeka.
3 - Phuza itiye elihlaza
Kuye kwaboniswa itiye elihlaza ukuqinisa umzimba. Abacwaningi bakholelwa ukuthi i-antioxidants itiye elihlaza lingabangela umzimba ukuba uchithe ama-calories njengobushisa, okwandisa uketshezi lwakho lwe-caloric.
4 - i-Spice It Up
Ukwengeza i-pepper eshisayo njengejalapenos ekudleni kwakho kungandisa inani lamakholori umzimba wakho uvutha ngesikhathi sokugaya. Uma uthanda ukudla kwakho ukukhamba okuncane, kuyindlela elula yokuvuselela imetabolism yakho. Olunye ucwaningo luye lwasikisela ukuthi amakhemikhali abizwa ngokuthi ama-isothiocyanate, avele ekudleni okufana nesinaphi esivunguvungu, isabi, kanye ne-horseradish angasiza ekusebenziseni amafutha omnundu nokusheshisa izinga lokunciphisa umzimba.
5 - Ungadli ukudla
Imizimba yethu inendlela yokulondoloza ekwakheni i-calories uma sihamba isikhathi eside singadli. Ngakho-ke, uma weqa ukudla, umzimba wakho unciphisa umzimba wakho wokuvimbela ukuthi ungafelwa njala. Ukuze uvimbele lokhu, zama ukudla ezincane ezinhlanu kuya kweziyisithupha usuku ngalunye, noma ukudla okuyisithathu kanye nokudla okunampilo okuphakathi. Uzothola ukuthi ukudla ukudla okuncane kuzokusiza ukugcina amazinga akho omhlaba wonke usuku lonke futhi uhlale ulamba ngaso sonke isikhathi.
6 - Yidla amanye amaprotheni anezikhathi zonke zokudla
Imizimba yethu kufanele isebenze kanzima ukugaya ukudla esikudlayo, kanti umzimba wakho uphinde uphendule. Kodwa-ke, ukudla amaprotheni kwandisa umzimba wakho kancane kancane kunokudla ama-carbohydrate noma amafutha anenani elifanayo lamakhalori. Yiqiniso, ungathathi lokho kusho ukuthi kufanele ushintshe ekudleni okuphezulu kwamaprotheni njengoba i-carbs ingumthombo omkhulu wamandla abagijimi. Kodwa zama ukufaka amaprotheni aphilile ekudleni okuningi. Imithombo yakho engcono kakhulu yamaprotheni ifaka izinhlanzi, inyama enomvu ephuzile, isifuba esingenasikhumba noma i-turkey, i-yogurt engeyona i-yogurt, ubisi lwe-skim, amaqanda nama-egg substitutes, ubhontshisi, tofu, nama-lentils.
7 - Inhloso Yokuhlala Usebenza Nsuku Zonke
Zama ukuhamba kakhulu ngangokunokwenzeka phakathi nosuku. Uma unomsebenzi wedesksi, ingabe umlenze uphakamisa lapho uhlala edeskini yakho noma uthatha amaphuphu amaningi ukuhambahamba.
Umthombo:
USaito, uMasayuki. "Izicubu ze-Adided Stick njengoMlawuli Wezezimali Nezidumbu Zomzimba Kubantu." Isifo Sikashukela & I-Metabolism Journal, Feb 2013