Okufanele Ukwenze Uma Ungeke Ulahlekelwe Isisindo Akukho Okubalulekile
"Angikwazi ukulahlekelwa isisindo kungakhathaliseki ukuthi yini!" Umsindo ujwayele? Wenza konke okulungile futhi ukudla kwakho akusebenzi. Awudli okuningi, kodwa usenayo isisindo. Ingabe iphutha lakho? Ingabe wenza okuthile okungalungile? Ingabe ukhethe uhlelo olungalungile lokulahlekelwa isisindo? Ingabe uvele uhloselwe ukuba ukhuluphele kakhulu? Impendulo yawo yonke yale mibuzo cishe cha.
Kungakhathaliseki ukuthi udla kanjani, kungakhathaliseki ukuthi yisiphi isisindo esilandelayo esilandelayo noma ohlelweni lokuzivocavoca owenzayo, imfihlo yokuphumelela isisindo sokuthola isisindo ithola amandla okulinganisela amandla . Kufanele ushise amakholori amaningi kunokuba udle. Kodwa kunzima kunalokho okuzwakalayo ngoba kunezici eziningi ezithinta kokubili amandla akho okufakwayo (ama-calories asetshenzisiwe) nokukhishwa kwamandla akho (ama-calories ashisa).
Izizathu Ezikuthi Ukudla Kwakho Akusebenzi
Kunezici eziningi ezithinta ukungenisa kwakho kwekhalenda yansuku zonke . Noma yikuphi kubo kungaba yisizathu sokuthi awukwazi ukulahlekelwa isisindo, kungakhathaliseki ukuthi yini. Cishe, inkinga iyinhlanganisela yezici eziningana. Hlola ngamunye wabo ukuthi ubone ukuthi ungenzani izinguquko.
- Ulambile Ukuzwa ulambile yisona isizathu esicacile sokuthi sidla. Kodwa ngokungavamile, ngokuvamile akusikho ukuthi kungani sidla. Uma uzithola udla kaningi noma udla ukudla okukhulu kakhulu, ungakwazi ukuvimbela indlala ngokukhetha okuhlukile kokudla. Khetha ukudla okuphezulu e-fibre bese ukwakha ukudla nxazonke zamaprotheni . Lezi zindlela zizokusiza uzizwe ugcwele isikhathi eside.
- Ukuzibamba Ukudla okungenalutho kwenzeka uma sithukuthele futhi sidinga ukuphazamiseka. Yisinye sezizathu ezivame kakhulu esidla uma singalambi . Ngakho isiphi isixazululo? Thola enye ukuphazanyiswa (shayela umngane noma uhambe ngezinyawo) noma ususe ukufinyelela kwakho ekudleni uma wazi ukuthi uzokhathala.
- Izigqoko ezinamafutha aphansi Ukudla okunamafutha amaningi kunamakholori amaningi. Kodwa izikhathi eziningi lezi zokudla ziyanelisa ngaphezu kokudla okunamafutha aphansi okweshukela. Ngakho-ke yikuphi ukukhetha okungcono? Uma ungadla ukukhonza okuncane futhi ukwanelise, khetha ukhetho oluphezulu lwe-fat. Kodwa uma uzolingwa ukudla ngokweqile, khetha amafutha aphansi, ukhetho oluphansi. Noma yikuphi indlela, ukuzivocavoca umzimba futhi usebenzise amasu okulawula isigaba ngisho noma ucabanga ukuthi ukudla kudla kahle.
- Imvamisa yokudla Ukudla kaningi kungakusiza ukuba ugweme ukudla okudliwayo ngesikhathi sokudla, kodwa ukudla kaningi futhi kwandisa amathuba akho okudla amakholori amaningi kakhulu. Uma udla izidlo ezingu-2-3 phakathi nosuku nokudla ngokuvamile ngenxa yokuthi ulambile, zama ukudla okuncane okungama-4-5, ukudla okulawulwa ngekhalori. Ngakolunye uhlangothi, uma udla njalo ngemva kwamahora amathathu futhi ulahlekelwa isisindo, ungase udla kaningi.
- Ukucindezeleka Abaningi bethu baphatha imizwelo ngokudla. Ukudla kunikeza induduzo, kuvame ukusinika umuzwa wokulawula futhi kuwumthombo wokuzijabulisa. Kodwa lezo zinduduzo zokududuza zihlanganisa. Uma usola ukuthi ukudla okungokomzwelo kuphazamisa ukudla kwakho, cabanga ngezindlela ezinempilo ezinciphisa ukucindezeleka. Thatha i- yoga , finyelela kubangani nomndeni ukusekela noma ukuthola ukuqeqeshwa kwezempilo okuziphathekayo onolwazi ngezindaba ezihlobene nokudla.
- Ukukhathala Yini oyenzayo lapho umzimba wakho uqala ukulala ntambama? Angazi ngawe, kodwa ngiya ekhishini. Kungokwemvelo ukufuna amandla (okuyi-calories) uma udinga ukukhethwa okusheshayo. Inkinga yukuthi lapho izinga lakho lomsebenzi ligijima, into engalungile ongayenza idla amakholori amaningi. Ngaphambi kokuba uthathe isidlo sakho sekusasa sebusuku, zibuze ukuthi uphendula yini kulamba noma ukukhathala. Uma ukhathele, thatha umzuzu wamaminithi angu-15!
- Isayizi senkampani Cishe sonke senza amaphutha wesilinganiso sesilinganiso usuku lonke. Uma ukudla kwakho kungasebenzi, thola isibalo esincane se-digital bese uqala ukukala ingxenye ngayinye yokudla. Kungenzeka ukuthi udla okungaphezu kokudla okukodwa kokudla okuningi, njengokusanhlamvu, isinkwa noma i-popcorn.
- Izinketho zokudla Eziningi ze-dieters ziba yisisulu somphumela we-halo wezempilo. Okusho ukuthi, badla amakholori amaningi kakhulu kokudla abacabanga ukuthi banempilo. Ama-avovoco, isibonelo, agcwele amafutha enempilo. Kodwa kukhona amakholori amaningi kakhulu ku-avocado , ngakho udinga ukuwadla ngokulinganisela. Khumbula, noma yikuphi ukudla okudliwa ngokweqile kuzokwenza ukuthi uzuze isisindo - kungakhathaliseki ukuthi unempilo kangakanani.
- Ukuzikhandla kunzima kakhulu Kukholelwa noma cha, kepha ukuzivocavoca kwakho kungase kube isizathu sokuthi ungalutholi isisindo. Ezinye izinhlelo ezifana ne- CrossFit kungenzeka empeleni zilimaze ohlelweni lwakho lokulahlekelwa isisindo uma kukubangela ukuba uthathe isikhathi esiningi noma ngaphezulu, kubangela ukulimala. Zama ukuthola umsebenzi womzimba nsuku zonke. Lokhu kusho ukuthi kufanele uhlele ukusebenza okulula nokulinganisela kanye nama -burners aphezulu kakhulu .
- Izinga lomsebenzi ongenziwo umsebenzi. Uma umzimba wakho weTabata oshisa amafutha ukhulula wena kuze kube yilapho uchitha lonke usuku embhedeni, ke awuzuzi ku-NEAT. Umsebenzi ongenziwo umsebenzi we-thermogenesis ungabalelwa ku-2000 amakholori ashisa ngosuku. Qinisekisa ukuthi uqhubeka uhamba usuku lonke. Thatha izitebhisi, uthwale ezitolo zakho, ume lapho uxoxa efonini. Konke kuhlanganisa.
- Ubuvila obubangelwa ukucindezeleka. Abanye abantu basabela ekucindezelekeni ngokuhamba. Kodwa abanye baya embhedeni ngezikhathi zenkathazo. Uma uhlangabezana nesikhathi esinzima, zinike imvume yokuphumula. Kodwa zama ukufaka ukusebenza okulula nomngani ukuze uthole ukwesekwa futhi uhlale usebenza.
- Ukukhathala. Isenzo esilula sokudla singadala ukucindezeleka nokukhathala . Ngisho noma uhlelo lwakho lokulahlekelwa isisindo alukho iphutha, ukukhathala kwansuku zonke kungalimaza ukusebenza kwakho ne NEAT yakho. Funda ukulala kangcono ekulahlekeni kwesisindo . Thatha izinyathelo ezilula njengokushaja ifoni yakho ekhishini noma ukushintsha ukukhanyisa ekamelweni lakho ukuze uthole ubuthongo obuhle ubusuku.
- Izici zomzimba. Izimo zezokwelapha, njengezifo ze-thyroid, zingathinta imali yakho yansuku zonke ye-caloric. Izinto ezifana nobudala kanye nezakhi zofuzo nazo zidlala indima kwinani lamakholori owashisayo. Khuluma nodokotela wakho mayelana nezinto ezithinta umzimba wakho. Ngezinye izikhathi kunezinto ongayenza ukuze uzinike amandla.
- Ukwakhiwa komzimba . Isisindo sishisa amakholori amaningi kunamafutha. Ukwandisa ikhalori yakho ukushisa usuku lonke, kwandise umthambo wakho obukhulu obukhulu . Yidla amaprotheni okwanele ukuze uphethile izimpelasonto zakho futhi wakhe imisipha eqinile. Bese uqedela ukuqeqeshwa kwamandla okujwayelekile avamile ekhaya noma e-gym ukuze uthole ukuqina nokuphuza.
- Umsebenzi wakho. Imisebenzi efuna ukuthi uhlale edeskini izokwehlisa amandla okukhishwa kwansuku zonke. Ngeke ukwazi ukushintsha imisebenzi ukuze ulahlekelwe isisindo, kodwa ungakwazi ukwenza izinguquko ezilula ehhovisi lakho ukwandisa ikholori yakho yansuku zonke. Yima ngenkathi uthayipha, weqa i-elevator uhambe ngezinyathelo, vula imihlangano yokuhlala phansi ukuhamba imihlangano. Ezinye izinkampani zize zifake ngisho namafasitela okuhamba ngezinyawo ukusiza abasebenzi bakhulise izinga labo lomsebenzi wansuku zonke futhi bathuthukise impilo.
- Imikhuba yokuzivocavoca . Indlela ohlela ngayo ukusebenza kwakho kungenza umehluko enani lamakhilori owushisayo ngesikhathi ngasinye. Isibonelo, uma uhlela isikhathi eside ngemuva kosuku ngemuva kokusebenza kanzima kwekampu ye-boot, ungase ukhathele kakhulu ngesikhathi ugijima ukuze uthole inzuzo yangempela. Yakha uhlelo lokuzivocavoca olulinganiselayo ukushisa ama-kilojoule ngokusebenza okuqhubekayo kodwa okunengqondo.
- Ukudla ukudla okudliwayo . Yikholelwa noma cha, enye yeziphambeko ezivame kakhulu ezenza ukuthi idle kakhulu futhi iqondise isiqephu ngokuzivocavoca. Eqinisweni, akuyona into engavamile ukuba abagijimi bamasha be-marathon bakwazi ukuthola isisindo ngenxa yalesi sizathu . Qinisekisa ukuthi uphuthukiswe ngokufanele ukuze usebenze ukuze ungazami uma uqedile.
Izwi elivela
Ukuzama ukuthola isizathu sokudla kwakho akusebenzi kungaba ubuhlungu. Kodwa ukudla kwakho akusilo ukuhluleka ukuhluleka. Enye yalezi zici ibangela ukuba ulahlekelwe isisindo sakho, futhi ungakwazi ukubhekana nayo uma ufuna ukunciphisa. Thola ubuciko futhi zama ama-tweaks ahlukene. Futhi ungakhohlwa ukusiza abangani nomndeni ukusekela nokugqugquzela.