Uhlelo Lokudla Lokudla Kwekhalenda Nsuku Nge-1,200 Lungaba Ngempumelelo
Isikhathi esithile, izincwadi zokudla ezidumile kanye namawebhusayithi okulahlekelwa isisindo asicele ukubala amagremu amafutha noma ama-carbs. Kodwa kuthiwani ngamakholori? Ingabe lo mkhuba usho ukuthi amakholori awasekho? Nope. Kungakhathaliseki ukuthi iyiphi indlela oyinqumayo, ukubalwa kwekhalori kuseyindlela engcono kakhulu yokunciphisa umzimba.
Ukubala kwekhalori: Isisekelo Sokudla Konke
Ukubala ama-kilojoule kuvame ukufakwa ochwepheshe abajwayele ukudla.
Kodwa iqiniso liwukuthi ukudala ukulahleka kwekhalori kuyisisekelo sokudla konke. Kulungile ... konke ukudla. Njalo. Ungashadile. Enye. Uma uhlelo lokulahlekelwa kwesisindo lusebenza, kungenxa yokuthi uye wehlisa amakholori okwanele ukudala ukungabi nalutho.
Cabanga ngokudla okunomsoco . I-carbs oyisikayo ngokuvamile i-carbs ehlanjululwe, njengezinkwa noma irayisi elimhlophe noma izimpahla ezibhaka. Yini eyenza i-carbs elicwengekile isitha? Izinhlamvu ezicwengisiwe noma ezicutshungulwa ngokuyinhloko ushukela. Banikeza amakholori ngaphandle komsoco omuhle. Ngakho ugcina uphinde ulambile ngokushesha ngemva kokudla. Lokhu kusho ukuthi ugcina uqeda amakholori amaningi. Uma ushintshanisa lawo ma-carbs amabi (noma ama-carbs ahlanzekile) ama-carbs amahle (afana nohlamvu olugcwele okunomsoco noma imifino) cishe ungadla kancane ngenxa yokuthi umzimba wakho uthola ukudla okudingayo. Udla ama-calories ambalwa futhi uzothola isisindo.
Yiqiniso, ungakwazi ukumane ulinganise umehluko wekhalori phakathi kwaleli cuba elihle lokushintshaniswa kwe-carb.
Kodwa i-smart dieters izobheka izinamba zangempela ukuthola ukuthi zingaki amakhalori abazigcina ngokushintshaniswa. Futhi ukuqagela ngani? Lokhu kubala amakholori.
Okubalulekile ukuthi uma udla amakholori amaningi kunalokho okudingayo, uzothola isisindo. Noma iyiphi indlela yokuphumelela kwesisindo esiphumelelayo ihlehlela ekuthatheni amakholori ambalwa nokushisa amakholori engeziwe ngokuzivocavoca.
Okunye okuwukuphela kwe-spin entsha kumqondo omdala.
Faka Ukumangalelwa Kwekhalori Ngombono
Sonke sihlangane nomuntu othi bangadla noma yini abayifunayo ngaphandle kokuzuza isisindo. Kunabantu abambalwa abangavamile ngaphandle kwalokhu okuyiqiniso. Kodwa bambalwa kakhulu kithi abangadla noma yini kunoma iyiphi imali futhi bangabi nesisindo. Uma ucabanga ukuthi ungashisa ukudla okudliwayo nge-Workout emihle, unenye into ezayo! Ngeke kwenzeke nje.
Isibonelo, i-cheeseburger kabili kaMcDonald iqukethe ama-calories angu-460. Ukuze ushise ama-calorie esitolo esisodwa , isilinganiso samuntu-150 wamakhilogremu kufanele senze ukuvivinya umzimba okunamandla okwesikhashana noma ngaphezulu. Lokho-kwenzeka, akunjalo? Kodwa ngubani odla nje umgundi oyedwa? Engeza ukuxubha nokuhleleka kokucubungula futhi ungase ukhansele noma yiziphi izinhlelo ozenzayo okwesikhashana-nsuku oyodinga ukuzisebenzisa endaweni yokuzivocavoca ukulungisa lokho okudliwayo.
Cabanga ngezinhloso zakho ze-caloric
Ukudla okune-caloric okunconywayo yokulahlekelwa isisindo kuncike ngobukhulu bakho nobulili. Abanye besifazane bangalandela ikhalori lika-1,200 ngosuku ukudla ukuze kube phansi. Umgomo we-calorie wokulahlekelwa kwesisindo olinganiselwa ku-1,500 kuya ku-700 kilojoule usuku ngalunye, (Ochwepheshe abaningi bancoma amakholori angu-1,500 njengesidlo esihle sokulahlekelwa kwesisindo.) Kodwa kuyahluka ngokuvumelana nesisindo sakho nesigaba somsebenzi.
Lokhu ukubala okulula kokusebenzisa isisindo sokulahlekelwa komgomo wekhalori kungakusiza ukuthi uhlole izidingo zakho ze-caloric.
Uma usenza lokhu, ungaqala ukukhomba izindlela zokunqanda ama -calories . Kodwa qaphela; Abantu abaningi bangase bacabange ukuthi isisindo sabo esidinga ukulahlekelwa, ama-kilojoule angaphezulu okufanele abonwe. Empeleni ngenye indlela ezungezile: Uma ulinganisa manje, amakholori amaningi ongayenza-futhi kufanele adle. Njengoba ulahlekelwa isisindo, kufanele uthathe amakholori amaningi.
Isibonelo, umuntu onamaphilenti angu-210 akakwazi ukuhlala kuma-calories angu-1,500 ngosuku. Kodwa uma lowo muntu onama-200-pounds eqhubeka elula umzimba, angagcina ekunqobeni lelo zinga.
Izwi kusuka
Ngenkathi ungathola izinombolo zokudla okuncane kakhulu khalori nxazonke, kubalulekile ukukhumbula ukuthi ukusika ama-calories akho kakhulu kungase kuholele ezitini zesisindo.
Kukhona " inqubo yokudla kwendlala " eyenzeka lapho umzimba wakho empeleni uvimba amakholori owawuthatha ukuze usebenzise kamuva-ngokuyisisekelo, uyabasindisa ngoba "ucabanga" ulambile. Ungaqeda ukudla okungenani futhi ulinganisa okufanayo ... futhi ungenza umonakalo omkhulu empilweni yakho. Ngaphezu kwalokho, uma ulambile ngaso sonke isikhathi, awunamathuba okunamathelela kuwo futhi cishe ukuzitika.
Uma ucabanga ngokulandela ukudla okubandakanya amakholori angu-1 200 ngosuku, khuluma nodokotela wakho noma odlayo obhalisiwe obhalisiwe ukuze uqiniseke ukuthi ulondoloza impilo yakho ngenkathi unciphisa.