Izinhlelo zokudla zamasonto onke kanye nesimiso sokudla okunempilo ukuze ulahlekelwe isisindo

Izinhlelo zokudla zamasonto onke

Ukudla kwamasonto onke kungenye yezindlela ezithandwayo zokulahlekelwa isisindo ngokushesha nangempumelelo.
Inzuzo yayo ibonakala ngokunikeza uhlelo olunembile lokudla okunempilo olugxile ekudleni ukudla okunempilo nokuhlinzeka umzimba ngezakhi ezidingekayo.

1. Ukudla kwamaprotheni:
   Ukudla kwamaprotheni kungenye yezindlela zokudla ezithandwa kakhulu ezincike ekwandiseni ukudla kwamaprotheni kanye nokunciphisa inani lama-carbohydrate namafutha.
   Lolu hlelo lunomthelela ekwandiseni izinga lakho lokushiswa nokuzizwa ugcwele isikhathi eside.
   Inzuzo ethakazelisayo ukuthi ikuvumela ukuba udle ezinye izinhlobo zezithelo ezifana nama-apula, amapentshisi, ama-guava, amawolintshi, ubhanana, amapheya nama-plums.
2. Ukudla kwezempi:
   Ukudla kwezempi kungenye yezinhlelo ezisiza ekunciphiseni isisindo ngokushesha.
   Lolu hlelo luqukethe izigaba ezimbili, lapho isigaba sokuqala sithatha izinsuku ezi-3 futhi silandelwa yisigaba sesibili izinsuku ezi-4.
   Ukudla kulesi simiso kufaka ukudla amaprotheni, imifino, nezithelo ngobuningi obuthile, okusiza ukugqugquzela inqubo yokushiswa kwamafutha.
3. Ukudla kuka-Sally:
   Ukudla kuka-Sally kungenye yezindlela zokudla ezifakazelwe futhi ezilula ezikusiza ukuthi ulahlekelwe isisindo ngokushesha.
   Lokhu kudla kuthatha isonto lonke futhi kuhlanganisa ukudla amaprotheni, imifino, izithelo nokusanhlamvu.
   Izidlo zihlanganisa ukudla okulula okulinganiselayo nokudla okuyinhloko, okunomthelela emiphumeleni ephumelelayo nenempilo.

Uhlelo lokudla okunempilo ukuze ulahlekelwe isisindo

Abantu abaningi bafuna ukunciphisa umzimba futhi babe nomzimba onempilo, ofanele.
Ukulandela ukudla okunempilo kungenye yezindlela ezibalulekile zokusiza ukufeza lo mgomo.
Ngezansi uhlelo lokudla okunempilo lokuncipha kwesisindo oluqhubeka isonto lonke, lugxile ekudleni ukudla okunempilo kanye nokulinganisa:

Usuku 1:

• Ibhulakufesi: I-apula eliqotshiwe elinenkomishi yeyogathi engenawo amafutha kanye nama-alimondi ambalwa.
• Isidlo sasemini: isaladi eluhlaza exutshwe nocezu lwenhlanzi eyosiwe.
• Isidlo sakusihlwa: Isiqephu esincane sesifuba senkukhu esosiwe esinohhafu wenkomishi yemifino exutshiwe ebilisiwe.

Usuku 2:

• Ukudla kwasekuseni: inkomishi ye-oatmeal ephekiwe enobhanana oqoshiwe.
• Isidlo sasemini: Ipuleti lesaladi lamaGreki elinotamatisi, ukhukhamba nopelepele oluhlaza nocezu lwenyama eyosiwe.
• Isidlo sakusihlwa: Iqatha elincane lenhlanzi eyosiwe nengxenye yenkomishi yesipinashi esiphekiwe.

Usuku 3:

• Ibhulakufesi: Inkomishi yeyogathi enambitheka i-vanilla nama-cherry afriziwe.
• Isidlo sasemini: Isobho lemifino elixutshwe nesiqephu esincane sebele lenkukhu eyosiwe.
• Isidlo sakusihlwa: Ipuleti le-pasta eligcwele utamatisi sauce kanye nezingcezu zikashizi ogayiwe.

Usuku 4:

• Ukudla kwasekuseni: i-apula eliqoshiwe elinama-alimondi ambalwa.
• Isidlo sasemini: Isaladi eluhlaza exutshwe nocezu lwebele lenkukhu eyosiwe.
• Isidlo sakusihlwa: Ucezu oluncane lwebele lenkukhu elosiwe elinamazambane agayiwe.

Usuku 5:

• Ukudla kwasekuseni: inkomishi ye-oatmeal ephekiwe enobhanana oqoshiwe.
• Isidlo sasemini: Ipuleti lesaladi lamaGreki elinotamatisi, ukhukhamba nopelepele oluhlaza nocezu lwenyama eyosiwe.
• Isidlo sakusihlwa: Iqatha elincane lenhlanzi eyosiwe nengxenye yenkomishi yesipinashi esiphekiwe.

Usuku 6:

• Ibhulakufesi: Inkomishi yeyogathi enganamafutha namajikijolo ambalwa aqandisiwe.
• Isidlo sasemini: Isobho lemifino elixutshwe nesiqephu esincane sebele lenkukhu eyosiwe.
• Isidlo sakusihlwa: Ipuleti le-pasta eligcwele utamatisi sauce kanye nezingcezu zikashizi ogayiwe.

Usuku 7:

• Ukudla kwasekuseni: i-apula eliqoshiwe elinenkomishi ye-vanilla iyogathi.
• Isidlo sasemini: isaladi eluhlaza exutshwe nocezu lwenhlanzi eyosiwe.
• Isidlo sakusihlwa: Ucezu oluncane lwebele lenkukhu elosiwe elinamazambane agayiwe.

Qaphela ukuthi lolu hlelo lokudla okunempilo luncike ekudleni ukudla okuncane, okuhlanganisiwe usuku lonke.
Kungcono futhi ukuphuza amanzi anele futhi uzivocavoce njalo.

Yiziphi izindawo zomzimba eziqala ukulahlekelwa amafutha kuqala?

1. Izingalo:
   Izingalo ngokuvamile zingenye yezindawo zokuqala zokulahlekelwa amafutha lapho ulahlekelwa isisindo.
   Abantu abaningi bangase baqaphele ukuthi balahlekelwa amafutha engalo ngokushesha lapho belandela ukudla okunempilo nokuzivocavoca.
2. Amahlombe:
   Indawo yehlombe ingase ibe enye yezindawo zokuqala ezonda futhi ilahlekelwe amafutha.
   Uma iphesenti lamafutha kule ndawo lincishisiwe, lingasiza ekufinyeleleni isimo somzimba oyifunayo.
3. Izinqe namathanga:
   Izinqe namathanga aphakathi kwezindawo ezigcina amafutha amaningi kwabesifazane.
   Ngokuphambene, lezi kungase kube izindawo ezilahlekelwa amafutha lapho ulahlekelwa isisindo.
   Umzimba ophansi uyinselele kakhulu ukulahlekelwa amafutha, ngakho kungase kuthathe isikhathi eside ukuqala ukubona imiphumela kulezi zindawo.
4. Isisu:
   Indawo yesisu ingenye yezindawo ezigcizelela kakhulu ukugcina amafutha.
   Kungase kube nzima ukulahlekelwa amafutha ngempumelelo kule ndawo ngokuzivocavoca umzimba kanye nezinguquko zokuphila kuphela.
   Kodwa-ke, ukuhlinzwa kwepulasitiki kanye nezinqubo zokunciphisa isisindo ezihambisanayo kungasiza ekunciphiseni amafutha aqoqwe kule ndawo.

Umuntu kufanele akhumbule ukuthi amafutha angeke alahleke kuphela endaweni ethile, kodwa futhi nokusatshalaliswa kwamafutha emzimbeni wonke kungathuthukiswa.
Kubalulekile futhi ukuthi umuntu alandele ukudla okunempilo futhi enze ukuvivinya umzimba njalo ukuze athuthukise inqubo yokushiswa kwamafutha futhi athuthukise ukuqina komzimba jikelele.

Kuqala nini ukuncipha?

1. Asikho isikhathi esiqondile: Ungase ulinde ukunciphisa umzimba ngemva kokuzijwayeza umsebenzi wezemidlalo noma ukulandela ukudla okudlayo, noma kunjalo, alukho usuku oluqondile lwalokhu.
   Lokhu kuyehluka kumuntu nomuntu, futhi kuncike ezintweni eziningi ezihlanganisa ufuzo, indlela yokudla, kanye nezinga lokunyakazisa umzimba.
2. Kungenzeka ukuthi ulahlekelwe isisindo ngesikhathi esifushane: Uma ufanelekile futhi isisindo sakho sokuqala siwela ebangeni lokukhuluphala, ukulahlekelwa amakhilogremu angu-10 esikhathini esifushane akunakwenzeka.
   Kodwa kubalulekile ukulandela uhlelo olunempilo, ukuthembela ekudleni okunomsoco, futhi uzijwayeze ukuvivinya umzimba njalo ukuze uzuze imiphumela emihle.
3. Ukuncipha kwesisindo kuncike kuma-calories: Ukuze wehlise isisindo, kufanele wehlise ukusebenzisa kwakho ikhalori ngaphezu kokujwayelekile.
   Lokhu ungakufeza ngokudla ukudla okumbalwa, okunempilo nokuzivocavoca njalo.
   Lokhu kuzofaka isandla ekudaleni ukushoda kwekhalori futhi ngaleyo ndlela kubangele umzimba ukuthi usebenzise amafutha agciniwe njengomthombo wamandla.
4. Abanye abantu bangase baqaphele ukwehla kwesisindo esincane ngokushesha ngemva kokuzivocavoca, futhi lokhu kungenxa yokulahlekelwa uketshezi kanye nomjuluko ngesikhathi sokuzivocavoca.
   Kodwa-ke, umsoco kanye nezinga lomsebenzi womzimba kuzothinta ukuthi ukulahlekelwa isisindo kuthatha isikhathi eside kangakanani.
5. Ukubekezela kuyisihluthulelo: Kungase kuthathe isikhathi ukuqala ukubona imiphumela yokulahlekelwa isisindo.
   Kufanele ulungele ukuqhubeka nokunamathela ekudleni okunempilo nokuzivocavoca njalo, uze ufinyelele isisindo sakho somgomo.
6. Bonana nodokotela wakho: Uma unenkinga yokulahlekelwa isisindo noma uhlushwa izinkinga zempilo ezihlobene nale ndawo, kubalulekile ukuthi uthintane nodokotela wakho.
   Udokotela wakho uzoba ongcono kakhulu ekunikezeni iseluleko esifanele kanye nesiqondiso kuwe ukuze unqobe ubunzima futhi ufinyelele imigomo yakho ngendlela enempilo nephephile.

Nginesisindo esingama-70 ukuthi mangaki amakholori engiwadingayo?

Ukugcina isisindo esifanele kubalulekile ekugcineni impilo enhle.
Enye yezindlela ezibalulekile zokufeza lokhu ukwazi amakhalori umzimba wakho awadingayo lapho unesisindo esingamakhilogremu angama-70.

1. isisindo esiphelele:
   Ngaphambi kokukhuluma ngama-calories, kufanele wazi isisindo esifanele esifanelana nobude bakho.
   Kumuntu onesisindo esingamakhilogremu angama-70, isisindo esifanelekile siphakathi kwamakhilogremu angama-48 nama-55.
   Ngokukala isisindo sakho kulesi sikali uzobe usendleleni eya ekuzuzeni impilo engcono.
2. Amakhalori uma ungasebenzi ngokomzimba:
   Uma ungasebenzi kakhulu ngokomzimba, isidingo sakho sekhalori esifanele kufanele sibe amahora angu-24 x 1.4 amakholori ngekhilogremu ngayinye yesisindo somzimba.
   Ngakho-ke, uma unesisindo esingu-70 kg, isidingo sekhalori singama-70 x 24 x 1.4 = 2352 kilojoule ngosuku.
3. Amakhalori uma kwenzeka umsebenzi womzimba:
   Uma usebenza kanzima ngokomzimba, isidingo sakho sama-calories sizokhula.
   Kulokhu, umzimba wakho udinga ama-calories angu-1.5 ngekhilogremu yesisindo sawo.
   Ngakho, uma ukala 70 kg, uzodinga 70 x 24 x 1.5 = 2520 kilojoule ngosuku.
4. Amakhalori amadoda asebenzayo ngokumaphakathi:
   Amadoda aneminyaka engu-26-45 ubudala futhi akhuthele ngokusesilinganisweni adinga ama-calories angu-2600 ukuze alondoloze isisindo sawo samanje.
   Ngakho-ke, uma unesisindo esingamakhilogremu angu-70, uzodinga ama-calories angu-1680 emahoreni angu-24.
5. Izinyathelo zokuzivikela:
   Kubalulekile ukuthi ungakhohliswa izinombolo zamakhalori kuphela, kodwa futhi ubheke ikhwalithi nokudla okudlayo.
   Ukulinganisa ukudla okwanele kwekhalori nokukhetha izithako ezinomsoco ezizuzisayo kufanele kube umgomo omkhulu.
6. Xhumana nesazi sezokudla:
   Kubalulekile ukukhumbula ukuthi izinombolo ezishiwo ziyisiqondiso jikelele.
   Izidingo zekhalori zingase zihluke kumuntu nomuntu kuye ngeminyaka yobudala, izinga lokugayeka kokudla emzimbeni, umsebenzi womzimba, kanye nempilo iyonke.
   Ngakho-ke, ngaphambi kokulandela noma yikuphi uhlelo lokudla noma lokudla okunempilo, kungcono ukubonana nochwepheshe wezokudla.

Ingabe ukuhamba kuyasiza ukwehlisa isisindo?

XNUMX.
Ukulahlekelwa isisindo ngaphandle kokushintsha ukudla: Ucwaningo luye lwabonisa ukuthi ukuhamba nsuku zonke kusiza ekulahlekelweni isisindo ngaphandle kokushintsha ukudla.
Lokhu kusho ukuthi uma uhamba njalo, uzoba nethuba elikhulu lokuzuza ukuncipha kwesisindo esinempilo.

XNUMX.
Ukwenza imidlalo ebalulekile: Ukuhamba kuwumsebenzi obalulekile futhi onenzuzo wokwehlisa isisindo.
Ngaphezu kwalokho, umphumela wokuhamba uphindwe kabili uma uhlanganiswa nokudla okunempilo, okwenza inqubo yokulahlekelwa isisindo iphumelele futhi isheshe.

XNUMX.
Ukuhamba ngemva kokudla: Ingabe ukuhamba ngemva kokudla kungakusiza kakhulu ukwehlisa isisindo? Yebo, lokhu kulungile.
Nokho, ukuhamba imizuzu engu-15-20 ngemva kokudla kukhuthaza ukugaya futhi kushisa amakholori amaningi.

XNUMX.
Umthelela wokuhamba ngokushesha: Ukuhamba ngokushesha kusebenza njengosizo ekwehleni kwesisindo.
Ukuhamba ushesha kuthuthukisa amazinga omzimba wakho futhi kuthuthukisa ukulawulwa kwamahomoni nokujikeleza kwegazi, okusiza ukusheshisa inqubo yokuncipha kwesisindo.

Ngaphezu kokulahlekelwa isisindo, kunezinzuzo eziningi zezempilo zokuhamba, kuhlanganise:

• Khulisa ukukhuthazela.
• Ukuqinisa amasosha omzimba.
• Vimbela noma izimo ezingapheli.

Siyini isizathu sokunganciphisi isisindo?

1. Ukungena kwamaprotheni okwanele: Ukudla amaprotheni okwanele kubalulekile ekulahlekelweni kwesisindo.
   Amaprotheni akhulisa ukusutha futhi akhuthaze inqubo yokushiswa kwamafutha.
   Uma ungadli amaprotheni anele ekudleni kwakho, lokhu kungase kube isizathu sethafa lesisindo sakho.
2. Ukusetshenziswa kwekhalori ephansi: Naphezu kokulandela ukudla okunekhalori ephansi, ukungatholi amakholori anele kungaholela ekuzinzeni kwesisindo.
   Abanye abantu bangase bacabange ukuthi kubalulekile ukunciphisa ukusetshenziswa kwekhalori ngangokunokwenzeka, kodwa lokhu kungathinta kabi inqubo yokushiswa kwamafutha.
3. Ukuzinza kwesisindo: Ukuzinza kwesisindo kwenzeka lapho umzimba usujwayele ukudla kancane noma ukuhamba amabanga amade.
   Ngezinye izikhathi, ngemva kwesikhathi esithile, umzimba uqala ukunxephezela lokhu kuntuleka ngokunciphisa izinga lokushiswa kwamakholori, okuholela ekuzinzeni kwesisindo.

Ezinye izizathu zokunganciphisi isisindo:

1. Ukufundwa kwesikali akuhlukani esikhathini eside: Ukufundwa kwesikali akuhlukani isikhathi esisukela evikini elilodwa kuye kwamabili kungesinye isizathu sokunganciphisi isisindo.
   Kufanele kukhunjulwe ukuthi inqubo yokulahlekelwa isisindo ingathatha isikhathi, futhi kungase kube nokuhlukahluka kwemvelo kwejubane lokulahlekelwa kwesisindo.
2. Ukudla inani elikhulu lokudla: Kubalulekile ukudla okuncane, ukudla okuvamile usuku lonke kunokuthembela esidlweni esisodwa esikhulu.
   Uma udla ukudla okuningi ngesikhathi esisodwa, lokhu kungase kuholele ethafeni lesisindo.
3. Ukuntuleka kwamanzi okuphuza: Ukuphuza amanzi anele kubalulekile ekunciphiseni isisindo.
   Ukuntuleka kwamanzi okuphuza kungase kuholele ekuzinzeni kwesisindo, njengoba amanzi enomthelela ekuvuseleleni inqubo yokushiswa kwama-calories futhi akhuthaze inqubo yokugaya.
4. Ukusetshenziswa koshukela ngobuningi: Kumelwe ulawule ukusetshenziswa kukashukela ekudleni kwakho, njengoba ukudla okuningi okugayiwe neziphuzo kuqukethe isamba esikhulu sikashukela.
   Ukugwema ukudla ushukela ngokweqile kungasiza ekwehleni kwesisindo.

Yiziphi izimpawu zokuncipha kwesisindo?

1. Ukwehlisa ama-kilogram esikalini:
   Isibonakaliso sokuqala futhi esivelele kakhulu sokulahlekelwa isisindo ukwehla kwenani lamakhilogremu esikalini.
   Uma isisindo sakho sincipha, lokhu kusho ukuthi imizamo yakho yokushisa amafutha iyakhokha.
2. Ukuncipha kosayizi womzimba kanye nokushintsha kokubukeka okuvamile:
   Ungase uqaphele ushintsho ezilinganisweni zomzimba wakho kanye nokuma lapho uqala ukulahlekelwa isisindo.
   Izinqulu zakho zingase zibe zincane noma uqaphele ushintsho emisipha kanye namafutha omzimba agciniwe.
3. Ukuzizwa ukhululekile futhi ulula ngokwengqondo:
   Uma ulahlekelwa isisindo, ungase uzizwe ukhululekile futhi ulula.
   Ubuhlungu nokucindezela emalungeni kuyehla futhi kwehle, futhi amanani omfutho wegazi ayancipha, okunomthelela ekunethezekeni kwakho okujwayelekile.
4. Umsebenzi owandisiwe namandla:
   Njengoba ulahlekelwa isisindo, ungase uzizwe ukwanda kwamazinga amandla nobungqabavu.
   Ungahamba kalula nangamandla amakhulu, okuthinta kahle ikhwalithi yakho yonke yempilo.
5. Ukubukeka komzimba okuthuthukisiwe:
   Ngaphezu kokulahlekelwa isisindo, ungase ubone ukuthuthuka ekubukekeni kwakho ngokomzimba.
   Isikhumba sakho singase sibe sisha futhi sikhazimule, futhi sibonakale sinempilo futhi siqhakazile.
6. Ithuthukisa ukuqina nokuqina:
   Njengoba uqhubeka ohambweni lwakho lokulahlekelwa isisindo, ungase ubone ukuthuthuka ekhonweni lakho lokuzivocavoca futhi wandise ubungqabavu bakho bomzimba.
   Ukwazi kangcono ukuhamba amabanga amade noma ukuzivocavoca umzimba okukhandlayo.
7. Impilo yonke ethuthukisiwe:
   Ukuncipha kwesisindo kuwuphawu oluhle lwempilo yakho iyonke.
   Yehlisa ingozi yezifo ezingelapheki njengesifo sikashukela, isifo senhliziyo, nomfutho wegazi ophakeme.

Mangaki amakhilogremu umuntu angehla ngeviki?

1. • Ukulahlekelwa mayelana ne-0.5-1 kilogram ngesonto kubhekwa njengesilinganiso esinempilo nesiphephile.
   • Lokhu kulingana nama-3-4 kilos ngenyanga, okusho ukuthi ungakwazi ukufeza imiphumela emihle ngaphandle kokufaka impilo engozini.
2. Okuguquguqukayo ngakunye:
   • Kumelwe sicabangele ukuthi umuntu ngamunye unesilinganiso somuntu ngamunye sokushiswa okushisayo, futhi lokhu kuthinta inani lesisindo angalahlekelwa ngalo ngesonto.
   • Ubulili, ubudala, isisindo samanje, izinga lomsebenzi womuntu, nemikhuba yokudla konke kuthinta izinga lokuncipha kwesisindo.
3. Amathiphu okuzuza ukuncipha okunempilo:
   • Ukudla okunempilo nokunomsoco: Yidla ukudla okuhlukahlukene okunothe ngamavithamini namaminerali.
   • Ukuvivinya umzimba: Zivocavoce njalo, njengokuhamba ngezinyawo noma ukugibela ibhayisikili.
   • Phuza amanzi anele: Zama ukuphuza izingilazi zamanzi eziyi-8 ngosuku.
   • Gwema iziphuzo ezibandayo kanye ne-caffeine.
   • Yehlisa ukusetshenziswa kokudla okugayiwe kanye namafutha agcwele.
4. Khuluma nesazi sokudla okunempilo:
   • Ngaphambi kokwenza noma yikuphi ukudla, kungcono ukubonisana nodokotela noma udokotela.
   • Uchwepheshe angakunikeza uhlelo lokudla okunomsoco oluhambisana nezidingo nemigomo yakho, futhi lokhu kuzokhawulela izingozi ezingaba khona.

Mangaki ama-calories okwehlisa amakhilogremu ama-5 ngeviki?

Ukulahlekelwa isisindo ngokushesha njenge-5 kilos ngesonto kuyinselele enkulu, kodwa akunakwenzeka.
Lokhu kudinga ukunamathela ngokuqinile ekudleni okunekhalori ephansi kanye nokuzivocavoca okuvamile.
Ukuze wenze lokhu, kufanele uqonde inani lamakholori okufanele uwashise ukuze ufinyelele lo mgomo.
Nansi imininingwane mayelana nenani lamakholori owadingayo ukuze ulahlekelwe ngamakhilogremu angu-5 ngesonto.

1. Isibali sekhalori:
   Ukuze uzuze ukulahlekelwa isisindo, kufanele unciphise ukusetshenziswa kwekhalori futhi ukwandise ukushiswa kwekhalori.
   Ungasebenzisa umshini wokubala wekhalori ukubala ukudla kwakho kwansuku zonke.
   Ngokusebenza ngale ndlela, ungalungisa indlela odla ngayo futhi uzivocavoce ngendlela efanele.
2. Amakhalori adingekayo nsuku zonke:
   Ukuze ulahlekelwe ngamakhilogremu angu-5 ngesonto, kufanele ushise ama-calories angu-5000 ngaphezu kwalokho okudla nsuku zonke.
   Nakuba le nombolo ibonakala inkulu, akunakwenzeka ukufeza uma ulandela ukudla okunekhalori ephansi futhi uzivocavoca njalo.
3. Ukunciphisa ukusetshenziswa kwekhalori:
   Ukuze ulahlekelwe isisindo, kufanele unciphise ukudla kwakho kwekhalori kwansuku zonke ngamakhalori angu-500.
   Ungakwenza lokhu ngokunciphisa usayizi wokudla kwakho noma ngokushintsha ukudla okunekhalori ephezulu ngezinketho ezinempilo futhi unciphise ukusetshenziswa kwamafutha noshukela.
4. Ukuzivocavoca:
   Ngaphandle kokunciphisa amakhalori, kufanele ukhuphule izinga lakho lokuzivivinya ukuze usize ukushisa amakhalori engeziwe.
   Kungcono ukwenza izivivinyo ze-aerobic njengokuhamba ngokushesha, ukugibela ibhayisikili, nokubhukuda.
   Kuyanconywa futhi ukwenza izivivinyo ezinamandla njengokuphakamisa izinsimbi ukuze kwakhiwe imisipha futhi kwandise izinga lokushiswa kwamakholori ngenkathi uphumule.
5. Ukuzibophezela nokuphikelela:
   Ukuzibophezela kwakho ekudleni nasekuzivocavoceni njalo kuyisihluthulelo sokufeza umgomo wakho wokulahlekelwa ngamakhilogremu angu-5 ngesonto.
   Kufanele uzimisele ukudela ukudla okuthile kanye nemisebenzi ukuze uzuze imiphumela emihle.

Yehlisa ukudla kangakanani ngenyanga?

Umuntu angehla phakathi kuka-0.5 kuya ku-1 kilogram ngesonto uma edla ngendlela enempilo futhi elinganiselayo.
Ochwepheshe abaningi babheka ukulahlekelwa isisindo ngesilinganiso samakhilogremu angu-0.5 ngesonto ukuze kuphephe futhi kuqhubeke isikhathi eside.

Ngakho-ke, umuntu angalahlekelwa phakathi kuka-2 kuya ku-4 kilograms phakathi nenyanga eyodwa uma ezibophezela ekudleni kancane futhi elandela ukudla okunempilo.
Kodwa-ke, kufanele kucatshangelwe ukuthi lezi zinombolo zingashintsha ngokuya ngezinto zomuntu ezishiwo ngaphambili.

Kumele kuqashelwe ukuthi ukunciphisa ukudla akugcini nje ngokususa isisindo esiningi, kodwa futhi kumayelana nendlela yokuphila enempilo kanye nokwenza ngcono ibhalansi yokudla okunempilo.
Ukuze kuzuzwe imiphumela oyifunayo, kunconywa ukuthi uthintane nesazi sokudla okunempilo ukuze unqume izidingo zomuntu ngamunye zokudla okunomsoco futhi uthuthukise uhlelo olufanele lokudla okunempilo.

Ithebula lokusabalalisa isisindo esingokomfanekiso:

Ngakho-ke, uma ufuna ukwehlisa isisindo, thintana nochwepheshe bezokudla ukuze uthole uhlelo olufanele lokudla okunempilo futhi ulilandele njalo, futhi uzivocavoce njalo ukuze ukhuthaze ukuncipha futhi ugcine umzimba wakho unempilo.

Mangaki amahora udlala ezemidlalo ngosuku ukuze unciphise umzimba?

Kunezincomo ezijwayelekile okufanele uzikhumbule lapho ucabanga ngenani lokuzivocavoca okudingekayo ukuze ulahlekelwe isisindo.

1. Izincomo zezempilo: I-World Health Organization itusa ukuvivinya umzimba okusesilinganisweni okungenani imizuzu engu-150 ngesonto, noma ukuvivinya umzimba okunamandla okungenani imizuzu engu-75 ngesonto.
   Ukufinyelela imigomo yokulahlekelwa isisindo eyinselele kungase kudinge ukuzivocavoca okungaphezu kwalezi zincomo eziyisisekelo.
2. Imisebenzi yamandla: Ngokungeziwe emisebenzini ye-cardio efana nokuhamba ngokushesha noma ukuhamba ngebhayisikili, izivivinyo ezithuthukisa amandla emisipha nokuvumelana nezimo nazo ziyanconywa.
   Lezi zivivinyo zihlanganisa ukuphakamisa isisindo, ukuvivinya umzimba, kanye ne-yoga.
   Kungcono ukuhlanganisa lezi zivivinyo nezivivinyo ze-cardio ukuze uthole inzuzo enkulu emizamweni yakho yokulahlekelwa isisindo.
3. Izindlela zokusabalalisa: Kungcono ukusabalalisa ukuvivinya umzimba isonto lonke njalo, kunokuthembela ekuzilolongeni isikhathi eside kuphela ngezinsuku ezithile.
   Kungcono ukuba neshejuli ehlelekile ehlanganisa izinsuku ezilandelanayo zokujima, njengemizuzu engama-30 ngosuku izinsuku ezi-5 ngeviki.
4. Lalela umzimba: Kubalulekile ukuzwela izidingo zomzimba wakho kanye nezimpawu.
   Uma uzwa ubuhlungu obukhulu noma ukukhathala okuqhubekayo, kungase kudingeke unciphise isikhathi sakho sokuzivocavoca noma uthintane nochwepheshe bezempilo.
   Ungaziphoqi ukuzivocavoca isikhathi eside uma umzimba wakho ungasabeli kahle.

Ngilahlekelwa kanjani ngekhilogremu lamafutha?

1. Landela ukudla okulinganiselayo:
   Ukudla ukudla okunomsoco futhi okuhlukahlukene kuyisisekelo sokulahlekelwa isisindo esinempilo.
   Zama ukufaka wonke amaqembu okudla ayisisekelo njengamaprotheni, ama-carbohydrates namafutha anempilo ekudleni kwakho kwansuku zonke.
2. Qiniseka ukuthi uzizwa ugcwele:
   Ukuze ugweme ukudla ukudla okuningi, zama ukuzizwa usuthi ngaphambi kokudla ukudla kwakho.
   Yidla ukudla okuncane, okuvamile usuku lonke futhi uqiniseke ukuthi ufaka i-fiber namaprotheni ekudleni kwakho ukuze uhlale ugcwele isikhathi eside.
3. Phuza amanzi anele:
   Amanzi adlala indima ebalulekile ekukhuthazeni nasekusheshiseni inqubo yokushiswa kwamafutha emzimbeni wakho.
   Zama ukuphuza izingilazi zamanzi ezingu-8 ngosuku, futhi wandise amanzi akho ngesikhathi sokuvivinya umzimba ukuze ulondoloze amanzi futhi uqede ubuthi.
4. Ngizivocavoca njalo:
   Akunakwenzeka ukukhuluma ngokuncipha kwamafutha ngaphandle kokusho ukubaluleka kokuzivocavoca.
   Khetha imisebenzi ekufanele, njengokuhamba ngezinyawo, ukuhamba ngebhayisikili, noma ukujima ekhaya njalo ukuze ukhuphule amakhalori ashise futhi uthuthukise ukuqina kwakho ngokomzimba.
5. Yehlisa ushukela nokudla okugayiwe:
   Ushukela kanye nokudla okugayiwe yizitha ezinkulu zokulahlekelwa kwamafutha.
   Zama ukunciphisa ukudla okudlayo okunoshukela owengeziwe eziphuzweni namaswidi bese ushintsha ukudla okugayiwe ngokudla okunempilo okuphekwe ekhaya.
6. Khulisa ukudla kwakho kwemifino nezithelo:
   Imifino nezithelo kunama-kilojoule aphansi futhi kunothe nge-fiber kanye nezakhamzimba ezibalulekile.
   Zama ukuzifaka ekudleni kwakho njalo ukuze uzuze ukusutha futhi wehlise inani eliphelele lamakhalori.
7. Inhloso yokwenyusa izinga lakho le-metabolic:
   Ungakhuphula i-metabolism yakho ngokwandisa izinga lakho lokuzivivinya, njengokuphakamisa izinsimbi noma ukuvivinya umzimba ngamandla.
   Ungakwazi futhi ukuthuthukisa i-metabolism yakho ngokudla ukudla okuncane, okuvamile phakathi nosuku.
8. Indlela yokuphila enempilo:
   Ungakhohlwa ukuthi ukulala okuhle kanye nenani elanele lokuphumula lidlala indima ebalulekile enqubweni yokulahlekelwa isisindo nokulahlekelwa amafutha.
   Gcina indlela yokuphila enempilo futhi evamile, beka amahora afanele okulala, futhi uqede ukungezwani kwansuku zonke nezingcindezi.