Kungani Ukudla Kuyisisindo Sokulahlekelwa Amafutha Omzimba
Uzwile inkulumo ethi "awukwazi ukuphuma-udla ukudla okungalungile," futhi lokhu kuyinhloko uma kuziwa ekugcineni umzimba onempilo. Ukudla nokuzivocavoca zombili ziyingxenye ezibalulekile zokulahlekelwa amafutha nokuthola amandla. Imikhuba yokudla okunomsoco iyoba nethonya elikhulu kakhulu ekubunjweni komzimba wakho kanye nemigomo ye-physique kunanoma iyiphi enye imithi yokuqina. Uma inhlanganisela yokuzivocavoca kanye nokudla okunomsoco kusetshenziswe lapho umzimba ophumelelayo ushintsha kwenzeka.
Faka isicelo seSikimu Sokudla
Umuntu angashintsha umzimba wakhe ngokubunjwa yodwa ngaphandle kokuzivocavoca. Kodwa-ke, kuyinhlanganisela kokubili enikeza iphakheji eliphelele eliphilile. Ukusebenzisa ukudla okungamaphesenti angama-80 ukuya kumaphesenti angama-20 wokubusa komzimba kuyisitatimende sokubaluleka komsoco ku-equation.
Ukuzivocavoca ngeke kube ukuchitha isikhathi esiphelele ngaphandle kokudla okunempilo , kodwa kungaba njengokubhukuda kuze kube yilapho ungenzi noma iyiphi indlela ekushintsheni ukubunjwa komzimba wakho. Sonke sibonile ukuthi abantu abajwayele ukuvivinya umzimba bafanisa izinto ezifanayo ngosuku nosuku futhi baphuma izinyanga eziningana noma ngisho neminyaka bengaboni imiphumela yokulahlekelwa kwamafutha.
Ukuphazamiseka kungaphendulwa ngokumane nje ngokuthi isu elingenamthetho lokudla okunomsoco libavimbela ekufinyeleleni imigomo yabo yokuzivocavoca.
Imibuzo evamile
Imibuzo evamile ezwa embonini yempilo nokubhekana nemigomo yempilo "yiyiphi iphesenti yemigomo yami iyoba ngumphumela wokuzivocavoca, futhi yimaphi amaphesenti ayoba umphumela wokudla kwami?"
Izimpendulo ezisebenzayo ziyoba "kokubili zibalulekile, kodwa amaphesenti awakwazi ukunikezwa ngempela," noma ukuqeqeshwa "kwamaphesenti angu-100 nokudla okungamaphesenti angu-100". Izimpendulo ezingavumelani nalokhu azibheki isithombe esikhulu, ikakhulukazi ku- novice abaqeqeshwayo baqala uhambo lwabo lokuzivocavoca ekuthuthukiseni imizimba.
Impendulo engcono kakhulu ukuthi ukudla okunomthelela kunomthelela omkhulu kakhulu ekushintsheni komzimba kunokuzivocavoca nokugxila wonke amaphesenti eceleni.
Ukudla nokuzivocavoca
Ake sithathe amaphesenti ngaphandle kwe-equation manje futhi sisebenzise ezinye i-logic ukuze usebenzise nokudla . Isivivinyo sokujwayelekile singenza izikhathi ezintathu zokuqeqesha isisindo sinezinyawo ezine nokusebenza kwe-cardio ngesonto ngalinye, iseshini esinesisishiyagalombili ngesonto.
Lokhu kunikeza amathuba ayisishiyagalombili okwenza ushintsho oluhle emzimbeni wakho ngokusebenzisa umzimba. Lowo muntu udla ukudla okuneempilo ezintathu ngosuku. Uma ekwazi ukubaluleka kwesidlo sokudla , bangadla izikhathi ezinhlanu kuya kweziyisithupha ngosuku.
Izibalo ezisheshayo zibonisa amathuba angama-21 kuya kwangu-35 ngesonto ngokuqondile futhi ngokuthembisayo kuthinta imigomo yokushiswa kwamafutha kanye nokwakha imisipha ngokudla.
Wena Yilokho Okudlayo
Ukusebenzisa lesi sibonelo esingenhla, ukudla okunomsoco ngokucacile kuyinqola emathubeni okuthuthukisa umzimba. Eqinisweni, amathuba angama-21 kuya kwangu-35 ngeviki ukuthuthukisa ukubunjwa komzimba ngokudla, iphesenti ifika cishe amaphesenti angama-80.
Lokhu kushiya amaphesenti angu-20 okuthuthukiswa komzimba okuvela ekuzivocavoca. Ukuhlolwa kokudla okuhambisana nokuzivocavoca kunembile kakhulu kunikezwe izinombolo.
Iphinde ibonise ukuthi ufuna ukubukeka kahle, ukusebenzisa amaphesenti angu-80 okugxila kwakho ekudleni kwesokudla kuyisici esibalulekile. Kunento ethi "yilokho okudlayo" nokuthi ihlobene kanjani nokwenza izinguquko zomzimba ezinhle.
Sebenzisa isicelo sama-80:20 soMthetho
Ingabe ufunde izindaba zokuphumelela zokulahlekelwa kwesisindo esikhulu ? Ngaphambi kokufezeka kwabo kukhona ngcono izinhlelo zokudla okunomsoco kanye nokudla. Abanye baye bahlanganyela nokusebenzisa izinguquko ezinkulu zokudla kanye nezindlela ezinempilo zokupheka nokudla ngaphambi kokuqala uhlelo lokuzivocavoca.
Lokhu kwaqala uhambo lwempumelelo yabo futhi kwanezela ekusebenzeni kwaba ibhonasi eyenze konke kuhlangane. Kwabalulekile ukuqonda uhlelo lokudla okunempilo. Bayiqonda nokuthi kuyinhloko enkulu kunazo zonke ekufinyeleleni imigomo yokuzikhandla.
Kungaba kuhle ukucabanga ukuthi izinguquko zomzimba ezinhle zingenziwa nje ngokuzivocavoca, kodwa lokho akude neqiniso. Ukusebenzisa umthetho we-80:20 wenza ukuhluka nokuqonda ukudla kuzoba umdlali omkhulu ekubukeni kwakho.
Imithombo
i-ncbi.nlm.nih.gov, i-US National Library of Medicine Izikhungo Zempilo Zomphakathi, Umphumela wokudla nokuzivocavoca, ezodwa noma ezihlangene, ngesisindo kanye nokwakheka komzimba emadodeni ase-post-menopausal, ngokwe-overweight-to-obes, i-KE Foster-Schubert, 8 / 1/12
pubmed.gov, Ukudla noma ukuzivocavoca ngezinhlelo zokudidiyela ukuziphatha okuhlangene: ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwemidwebo yokuqhathanisa okuqondile, uJohn DJ, 10/14