Kuyinto yokuphila ukuthi njengoba ukhula, umzimba wakho udinga amakholori ambalwa . Kuyinto efana ne-bummer, kodwa kunezindlela zokubhekana nayo futhi usajabulela ezinye zokudla okuthandayo.
Okokuqala, kungani lokhu kwenzeka?
Konke okuphathelene nomzimba wakho wegazi, okuyikhono lomzimba wakho wokudiliza izakhi kanye nokuguqula amandla noma ukuwagcina njengamafutha uma uthatha amandla angaphezu kokushisa.
Iningi le-metabolism yakho lihlobene nokuhlunga kwemisipha. Njengoba amangqamuzana e-muscle ematasa eshukumisa umzimba wakho futhi enza izinto, adinga amandla, kuyilapho ama-fat cells ehlala nje ehlala ngaphandle enza ngaphandle kokugcina amafutha.
Ngokuvamile, indoda inesisindo esingaphezu kwesisindo esilinganayo ngakho-ke iyoba nomzimba ophezulu. Futhi-ke, iminyaka yobudala yenza umehluko omkhulu futhi.
Uma useneminyaka eyishumi nambili noma eminyakeni yakho engamashumi amabili, isisindo sakho somzimba siphakeme kakhulu. Kodwa, lapho uneminyaka engama-30 ubudala, uqala ukulahlekelwa ubunzima obuncane futhi ubeke amafutha amaningi. Ungase ungaboni kakhulu ekuqaleni, kodwa njengoba ukhula ubukhulu bomzimba wakho buyokwehlisa ngisho nangaphezulu, futhi umzimba wakho uzokuphuza ngenxa yawo.
Ukulahleka kwemisipha kunciphisa inani lamakholori okudingayo ukuze ulondoloze isisindo sakho samanje, futhi uma uqhubeka udla inani elifanayo lamakhalori nsuku zonke ngaphandle kokushintsha izinga lakho lomsebenzi, uzothola kancane kancane amanoni.
I-pound noma amabili ngonyaka kungenzeka ingabonakali njengokwokuqala, kepha eminyakeni edlule, isisindo singangeza, futhi ungagijima engozini yokugqithisa ngokweqile noma okugqamile.
Vimbela ukuzuza kwesisindo njengoba ukhula
Awukwazi ukubuyela emuva iwashi bese uqala futhi, kodwa ukuthola isisindo esingadingeki akudingeki ukuba ungenakugwemeka uma wenza umzamo.
Nakhu ongakwenza ngakho.
Hlala usebenza (noma usebenze) . Ukwenyuka komzimba okwenyuka kungakusiza ugcine isisindo sakho. Izenzo zokuphikisa ezifana nokuphakamisa isisindo kungandisa isisindo sakho semisipha, okungase kwandise umzimba wakho kanye nenani lamakholori ashise. Kubuye kwandise amandla akho kanye nempilo yakho yonke. Imisebenzi ye-aerobic efana nokugijima noma ukuhamba kushisa amakholori ngenkathi uhamba. Zilungele impilo yakho yenhliziyo.
Bala amakholori akho. Bala izidingo zakho zekhalori nsuku zonke ngefomula ye-Harris-Benedict . Ungase futhi ufune ukutshala imali ekhishini kuze kube yilapho ukhululekile ngokulinganisa ubukhulu bokudla okudlayo.
Buka lokho okudlayo. Nakuba ungadinga amakhilogremu ambalwa, usadinga ukuthola izithambile zakho zansuku zonke nezamaminerali ezihlangene. Khetha ukudla okunomsoco okunjengezithelo nemifino eluhlaza futhi enemibala engaphansi kwama-kilojoule anamavithamini namaminerali athile. Imithombo yamaprotheni enamanzi afana nezinhlanzi nezilwane zasolwandle aphansi kakhulu kilojoule futhi aqukethe ama-fatty acids ama-omega-3 okudla okuningi. Qinisekisa ukuthi uthola ukudla okunamandla okuphezulu (ama-non-starchy imifino, izithelo ezigcwele, izithelo zommbila kanye nemikhiqizo egcwele okusanhlamvu ephelele yamaphesenti angu-100).
Buka ukudla kwakho kotshwala. Utshwala lunamakholori amaningi ngaphezu kwama-carbohydrate noma amaprotheni kodwa alinayo enye inondlo .
Ngaphezu kwalokho kuvame ukuhlanganiswa nama mixers abanjisiwe abangezela amakhalori amaningi.
Imithombo:
I-Academy Yokudla Ne-Dietetics. "Ukudla okunomsoco nokuphila okusebenzayo ukuguga okunempilo."
Iminyango ye-United States yezoLimo nezeMpilo kanye nezinsizakalo zabasebenzi. "Izinkombiso Zezinkukhu zabaseMelika 2015-2020."
UMnyango Wezolimo wase-United States. "Phakamisa Izisindo Ukuze Uvuselele Ukuguquka Kwemetabolism, Ukuzuza Okuphansi Kwesisindo."
I-Library Yomuthi YaseMelika Yomdabu, amaNational Institutes of Health. "I-MedlinePlus: Izinguquko eziguga emzimbeni."