Okuhlangenwe nakho kwami ​​ngamanzi kanye nolamula ukuze nginciphise isisindo

Okuhlangenwe nakho kwami ​​ngamanzi kanye nolamula ukuze nginciphise isisindo

Amanzi kalamula afudumele adlala indima ebalulekile ohambweni lokulahlekelwa isisindo lwabantu abaningi.
Lesi siphuzo sesiyintandokazi futhi siyigugu langempela kubantu abaningi, njengoba sisebenza ukunciphisa umzimba ngaphandle kokukhathala noma ukuswela.
Uma uhlushwa ubuhlungu besisu kanye nokungagayeki kahle kokudla, ukuphuza amanzi afudumele anolamula kungase kukusize ukuqede.

Okuhlangenwe nakho kwabaningi kuqinisekisa ukuthi kuneqembu labantu abakuthola kunzima ukulahlekelwa isisindo ngokwemvelo, futhi ngokushesha nje lapho belahlekelwa amakhilogremu ambalwa, isisindo sabo sibuyela kabili.
Kodwa-ke, ulwazi lwami lomuntu siqu ngamanzi nelamula lokunciphisa umzimba lubonise imiphumela emihle.
Ngilahlekelwe amakhilogremu amaningi ngesikhathi esifushane ngosizo lwesiphuzo samanzi esinejusi kalamula.

Ngaqala uhambo lwami ngokufuna indlela efanele yokusebenzisa ulamula namanzi, futhi ngathola nezindlela eziningi ezihlukene.
Ngingathanda ukwabelana ngolwazi lwami oluhle ngamanzi nolamula ukuze ngehlise isisindo futhi ngisuse amafutha esiswini.
Ngingathanda futhi ukusho isipiliyoni sami esingeziwe ngamanzi nolamula ukuze ngithuthukise isimo sesikhumba, njengoba ulamula uyisithelo esihle sokuthuthukisa ikhwalithi yesikhumba.

Ukuhlola kwami ​​amanzi nolamula wokunciphisa umzimba kuzuze imiphumela emangalisayo, njengoba ngehle ngamakhilogremu amaningi ngesikhathi esifushane.
Ngakho-ke, kuyaqabukela ukuthi isipiliyoni sitholakale sinomthelela omuhle empilweni njengoba lokhu okwenziwayo kube nomthelela kweyami.

Ngamafuphi, okuhlangenwe nakho kwami ​​​​okumangalisayo ngamanzi kanye ne-lemon yokunciphisa umzimba kufakazela ukuthi kukhona isiphuzo esingokwemvelo futhi esilula ukusilungiselela esingakusiza ulahlekelwe isisindo esiningi ngokushesha.
Jabulela izinzuzo zokuphuza amanzi kalamula futhi ulungele ukukuzuzisa imiphumela emihle.

Ingabe ukuphuza amanzi abandayo anolamula kunciphisa isisindo?

Omunye wemikhuba enempilo enconywayo yokulahlekelwa isisindo ukuphuza amanzi afudumele anolamula, kodwa abantu abaningi abazi ukuthi ukuphuza amanzi abandayo ngolamula kungasiza ekunciphiseni isisindo ngokuphumelelayo.

Amanzi kalamula ayisiphuzo esinekhalori ephansi futhi aqukethe imisoco eminingi enenzuzo empilweni.
Okuyihlukanisayo futhi iyenze idume phakathi kwabalindi besisindo ukuthi iqukethe i-pectin, into engokwemvelo esiza ukucindezela ukudla futhi ikhuthaze inqubo yokugaya.

Izinzuzo zokuphuza amanzi abandayo ngolamula ziphakeme kunomlingani wayo ofudumele, njengoba iziphuzo ezibandayo ngokuvamile zenza umzimba wenze umzamo omkhulu wokuwashisa, okwandisa ukushiswa kwama-calories futhi kusize ukushisa amafutha amaningi.

Kunezindlela eziningana zokuphuza amanzi kanye nelamula ukuze ulahlekelwe isisindo, kuhlanganise nokuphuza amanzi abandayo kanye nolamula esiswini esingenalutho ekuseni.
Ochwepheshe bokudla okunomsoco baqinisekisa ukuthi ukuphuza lesi siphuzo esiswini esingenalutho kusiza ukusheshisa imetabolism futhi kukhuthaze ukushiswa kwamafutha amaningi.

Nakuba ukuphuza amanzi anolamula nsuku zonke kungase kube nomthelela ekwehleni kwesisindo esithile, umphumela ungase ungaqinisekisiwe kuwo wonke umuntu.
Imiphumela ingase ihluke kumuntu oyedwa kuya komunye, futhi kungase kube nezinye izici ezithinta inqubo yokulahlekelwa isisindo.

Ngaphezu kwalokho, ukuphuza amanzi abandayo anolamula kukhulisa amandla omzimba, kuthambisa isikhumba futhi kuqinisa amasosha omzimba.
Ngenxa yamakhalori aphansi enkomishini yalesi siphuzo, abantu abafuna ukwehlisa isisindo bangasiphuza ngaphandle kokukhathazeka ngokwandisa ama-calories.

Naphezu kwalokhu, kufanele kugxilwe ekudleni okuvamile kanye nokuzivocavoca njalo njengengxenye yenqubo yokulahlekelwa isisindo.Ukuphuza amanzi abandayo anolamula akusona ukuphela kwesixazululo futhi akunakuthenjelwa ngokuphelele.

Ngokuvamile, kungashiwo ukuthi ukuphuza amanzi abandayo ngelamula kunomphumela omuhle enkambisweni yokulahlekelwa isisindo, kodwa udokotela kufanele abonisane ngaphambi kokwenza noma yisiphi isinqumo esihlobene nokudla nokulahlekelwa isisindo.

Izovela nini imiphumela yamanzi nolamula wokunciphisa umzimba?

Amanzi nesiphuzo sikalamula kubhekwa njengesebenzayo enqubweni yokunciphisa izinqe.
Kuthiwa ingakhombisa umphumela wayo omuhle ngezinyanga ezimbili nje kuphela.

Kuyaziwa ukuthi isikhathi esingcono kakhulu sokuphuza lesi siphuzo ekuseni, lapho inqubo ye-metabolism kanye ne-fat burning isezingeni eliphezulu.
Ngakho-ke, kunconywa ukuphuza inkomishi yamanzi afudumele ngejusi kalamula ekuseni.

Lesi siphuzo siqukethe izakhi eziningi ezizuzisa empilweni, kodwa okwenza kube lula ukulawula isisindo ukuthi iqukethe i-pectin, ethuthukisa umuzwa wokugcwala futhi inciphisa ukudla.

Uma uqhubeka nokuphuza lesi siphuzo njalo, ungabona imiphumela emihle engase ifinyelele ukulahlekelwa kwamakhilogremu angu-8 phakathi nenyanga eyodwa.

Ngaphezu kwalokho, i-cumin ibhekwa njengenye yezinto ezisebenzayo enqubweni yokunciphisa umzimba, ngakho-ke ukwengeza imbewu ye-cumin esiphuzweni samanzi kanye nemon kungase kuthuthukise ukusebenza kwalesi siphuzo ekuzuzeni imiphumela oyifunayo.

Kodwa-ke, kufanele kuqashelwe ukuthi amanzi okuphuza kanye ne-lemon yokulahlekelwa isisindo akuyona kuphela into enethonya.
Ngaphezu kwalesi siphuzo, kufanele ulandele ukudla okunempilo, okulinganiselayo nokuzivocavoca njalo ukuze uzuze imiphumela engcono kakhulu yokulahlekelwa isisindo nokugcina impilo enhle.

Ngiwenza kanjani amanzi kalamula ukuze nginciphe?

Umqondo wokusebenzisa amanzi kalamula ukuze unciphise umzimba ususakazeke kabanzi phakathi kwabantu, njengoba abantu abaningi bekholelwa ukuthi ukuphuza amanzi kalamula kusiza ekutholeni umzimba ofanele nokulahlekelwa isisindo.
Ngakho-ke sizokwethula kuwe izindlela ezihlukene zokulungisa amanzi kalamula ukuze ulahlekelwe isisindo.

Indlela yokuqala: ijusi kalamula efudumele

• Khama ulamula owodwa bese ufaka ijusi yawo enkomishini yamanzi afudumele.
• Phuza lesi siphuzo esiswini esingenalutho ngaphambi kokudla.

Indlela yesibili: amanzi kalamula akhanyiwe

1. Khama amalamula ayisithupha ilitha lamanzi.
2. Bilisa amakhasi, uwakhiphe, bese uwabeka emanzini akhanyiwe.
3. Phuza inkomishi yalesi siphuzo ngaphambi kwakho konke ukudla.

Indlela yesithathu: amanzi kalamula kanye ne-cumin

1. Silungisa ijusi lemon kanye ne-cumin ngokucwilisa isipuni se-cumin nge-lemon esike sibe yizicucu enkomishini yamanzi abilayo.
2. Shiya ingxube amahora angu-24, bese uyithatha kanye esiswini esingenalutho kanye nesigamu sehora ngaphambi kokudla kwasekuseni.

Indlela yesine: amanzi afudumele kalamula kanye noju

Isiphuzo esifudumele selamula kanye noju singenye yezindlela zokupheka ezingcono kakhulu zokudla kwamanzi kalamula.
Ucwaningo luye lwabonisa ukuthi lesi siphuzo sisiza ukuqeda amafutha esiswini.

Ukuze uyilungiselele, ungakwazi ukuxuba ijusi ekhishwe kulamula owodwa nesipuni soju enkomishini yamanzi afudumele, bese uphuza njalo ngaphambi kokudla okuyinhloko.

Ngenkathi uqhubeka nanoma iyiphi yalezi zindlela, kunconywa ukuthi uqhubeke izinyanga ezintathu ukuze uthole imiphumela esheshayo nephumelelayo yokulahlekelwa isisindo.

Sicela uqaphele ukuthi kungakhathaliseki ukuthi iyiphi indlela oyikhethayo, kungcono ukubonana nodokotela ngaphambi kokuqala noma yikuphi ukudla okusha noma ukuguqulwa kwendlela yokuphila yokudla, ukuze ungaphazamisi noma yiziphi izifo ezikhona noma izimo zempilo.

Ingabe ukuphuza ulamula ngaphambi kokulala kushisa amafutha?

Ulamula ungumthombo ocebile kavithamini C kanye nama-antioxidant compounds akhuthaza isimiso somzimba sokuzivikela ezifweni esinempilo.
Ngokocwaningo olushicilelwe kuJournal of Clinical Biochemistry and Nutrition, ulamula ungaba nomthelela omuhle ekuvikeleni umzimba ezifweni nasekuqiniseni amasosha omzimba.

Kuyaphawuleka ukuthi ukuphuza ilamula ngaphambi kokulala kunezinye izinzuzo futhi.
Ulamula uyisikhuthazi sokugaya futhi ungasiza ukuthuthukisa ukulala nokuphumula.
Kungase kube nomthelela omuhle empilweni yokugaya futhi kukhulule ukuqunjelwa kanye negesi.

Ukuphuza amanzi axutshwe nolamula kubhekwa njengesiphuzo esinekhalori ephansi, esingase sithuthukise inqubo yokuncipha kwesisindo nokuncipha kwamafutha.
Kodwa-ke, kufanele kugcizelelwe ukuthi ukuvivinya umzimba nokudla okulinganiselayo akukwazi ukuthatha indawo yakho ekuzuzeni ukulahlekelwa kwesisindo esinempilo nesimeme.

Azikho izilinganiso ezithile zenani elinconyiwe likalamula ukuze usebenzise izinzuzo zalo ngokugcwele.
Kodwa-ke, ingilazi yamanzi afudumele exutshwe nejusi yesigamu selamula ingadliwa esiswini esingenalutho ngaphambi kokulala njengengxenye yokuphila okunempilo.

Abantu kufanele basebenzise izinzuzo zikalamula ngenani elifanele nelilinganayo ngaphakathi kohlaka lokudla okunempilo, okunomsoco futhi bazivocavoce njalo ukuze basebenzise ngokugcwele izinzuzo zezempilo ezingaba khona zikalamula.

Ukudla kukalamula mangaki amathonsi ngeviki?

Ucwaningo lwakamuva lubonisa ukuthi ukudla kwamanzi kalamula kungaholela ekulahlekelweni okungaba ngamakhilogremu angu-4 ngesonto, ngaphandle kwesidingo sokulandela ukudla okuqinile.
Kodwa-ke, kufanele kuqashelwe isidingo sokufaka lokhu kudla okuwuketshezi ekudleni okunempilo okuncike ekwehliseni kancane kancane inani lokudla okudliwayo.

Kubalulekile ukuthi ungashintshi konke ukudla nge-lemonade, ngoba lokhu kungaba yingozi kakhulu empilweni yomuntu.
Ngakho-ke, ochwepheshe batusa ukusebenzisa ilamula njengendlela eyengeziwe yokulahlekelwa isisindo ngaphandle kokuthembela ngokuphelele kuyo.

Ukuze uzuze emandleni amanzi kalamula ekunciphiseni isisindo, kungcono ukungafaki ushukela esiphuzweni.
Nokho, ungaxuba isipuni soju nesiphuzo ukuze wengeze ukunambitheka okufunayo.

Ungakwazi ukulandela ukudla kwamanzi kalamula ngokumane ucindezele ilamula esitsheni bese ugcina ikhasi.
Ungabilisa izingcezu zikalamula enkomishini yamanzi, bese uwushiya ukuze uphole futhi uwudle ngesisu esingenalutho, isigamu sehora ngaphambi kokudla kwasekuseni.

Kubalulekile futhi ukusho ukuthi ukudla kukalamula akuyona indawo yokudla okulinganiselayo.
Kufanele udle ukudla okunempilo, okunomsoco, uphuze amanzi nolamula, futhi uzivocavoce njalo ukuze uzuze imiphumela engcono yokulahlekelwa isisindo.

Kukhona ucwaningo olukhombisa ukuthi ukuphuza amanzi afudumele anolamula kungakhuphula izinga lokugayeka kokudla emzimbeni ngo-30% kuya ku-40%, okuthuthukisa inqubo yokushiswa kwamafutha kanye nokulahlekelwa isisindo.

Njengoba kunikezwe izinzuzo eziningi ezingaba khona zokudla kwamanzi kalamula, lokhu kudla kungenye yezindlela ezilula nezikhangayo zokwehlisa isisindo ngokushesha nangempilo.

Uma ufuna indlela ephumelelayo futhi elula yokulahlekelwa amakhilogremu angu-4 ngesonto, zama ukudla kwamanzi kalamula futhi ujabulele imiphumela emangalisayo yokulahlekelwa isisindo ozoyifinyelela.

Yiziphi iziphuzo ezingcono kakhulu zokunciphisa umzimba?

Abantu abaningi bahlushwa izinkinga zesisindo esiningi futhi bafuna izindlela ezisebenzayo zokusiqeda.
Phakathi kwezixazululo ezikhona, kukhona iqoqo leziphuzo abanye abantu abakholelwa ukuthi zisiza ukunciphisa umzimba futhi zishise amafutha.
Ngezansi sizobuyekeza iziphuzo ezi-7 ezihamba phambili zokunciphisa umzimba:

1. amanzi:

• Ukuphuza amanzi ngesikhathi senqubo yokulahlekelwa isisindo kubalulekile.
  Amanzi asiza ukugqugquzela inqubo yokugaya futhi enze umuntu azizwe esuthi, okunciphisa isifiso sokudla ukudla ngokweqile.

2. Itiye elihlaza:

• Itiye elihlaza liphinde libe isiphuzo esiyintandokazi kwabaningi ukunciphisa umzimba.
  Iqukethe ama-antioxidants asiza ukukhulisa i-metabolism futhi ashise amafutha anqwabelene emzimbeni.

3. Ikhofi elimnyama:

• Ikhofi elimnyama liqukethe i-caffeine, engathuthukisa imetabolism futhi ibe nomthelela ekushiseni amafutha.
  Nakuba ukuphuza ikhofi eliningi kungabangela uvalo nokwanda kwenhliziyo, ukudla inkomishi eyodwa ngosuku kungase kuphumelele ekuzuzeni imiphumela emihle.

4. Ijusi yemifino:

• Ijusi yemifino ingaba yindlela enhle kakhulu yokulahlekelwa isisindo.
  Inkomishi yejusi entsha ikunikeza inani elihle lemisoco, futhi iqukethe nama-calories aphansi.

5. Amajusi ezithelo:

• Amajusi ezithelo nawo ayinketho yesiphuzo esinempilo ngesikhathi sokulahlekelwa isisindo.
  Inothile ezakhamzimba futhi inomthelela ekwenzeni ngcono imetabolism.

6. Amanzi kakhukhunathi:

• Amanzi kakhukhunathi ayisiphuzo esiqabulayo nesinempilo, futhi anezinzuzo eziningi ohlelweni lokulahlekelwa isisindo.
  Iqukethe imisoco eminingi enenzuzo futhi ingasiza ekwandiseni izinga lokusha.

7. Apple cider uviniga:

• Abanye bakholelwa ukuthi ukuphuza i-apula cider uviniga kungaba nomthelela ekunciphiseni isisindo.
  Kuyaziwa ukuthi i-apula cider uviniga iqukethe izinto ezisiza ukuthuthukisa ukugaya ukudla kanye nokuvuselela umzimba.

Ngaphezu kweziphuzo ezishiwo ngenhla, kunezinye iziphuzo okuthiwa zisiza ekunciphiseni isisindo, njengokuthi: isiphuzo sobisi lwe-oat, amanzi embewu ye-chia, nesiphuzo se-cumin.

Naphezu kwezinzuzo ezingaba khona zalezi ziphuzo, abantu kufanele benze izinqumo ezinolwazi futhi bathintane nodokotela babo ngaphambi kokuba baphuze noma yiziphi iziphuzo ezinciphisa isisindo.
Kufanele futhi kuqashelwe ukuthi ukudla okunempilo nokuzivocavoca okuvamile kuyisisekelo sokulahlekelwa kwesisindo esinempilo nesisebenzayo.

Yikuphi ukudla okunzima kakhulu emhlabeni?

Izidlo zokuphahlazeka ziphakathi kwezidlo ezidume kakhulu njengamanje, lapho ama-calories akhawulelwe kakhulu adliwa ngesikhathi esifushane.
Lezi zinhlelo ziqinile kakhulu futhi zidinga izinselele ezinkulu ukuze zidlule.

Abanye bangase bathande izinhlelo ezinjalo ngoba zibhekwa njengempumelelo ekusizeni abantu ukuba balahlekelwe isisindo esibalulekile ngesikhathi esifushane.
Lesi simiso sincike ekudleni ama-calories aphansi kakhulu namafutha aphansi, okuqinisekisa ukuthi amafutha ashiswa ngokushesha.

Phakathi kwezinhlelo ezidumile kulo mongo "ukudla kwe-Atkins," okubhekwa njengenye yezinhlelo ezinokhahlo ezaziwayo kuze kube manje.
Lokhu kudla kudinga ukudla izingcezu ezimbili zekhukhamba, ucezu lwesanqante, kanye ne-apula eliluhlaza esidlweni sakusihlwa.

Ngaphezu kwalokho, kukhona "ukudla kwe-Hof-Meyer," okubhekwa njengenye yezinhlelo ezisheshayo zokulahlekelwa isisindo ezaziwa.
Lolu hlelo ludinga ukulahlekelwa ikhilogremu eyodwa ngosuku, okubonisa ukusebenza kwayo ekulahlekelweni isisindo ngokushesha.

Kodwa-ke, kufanele kuqashelwe ukuthi ukudla okunzima kudinga iseluleko esithile okufanele sicatshangelwe, njengokugcina ibhalansi yokudla okulungile nokuqinisekisa ukutholakala kwezakhi ezidingekayo emzimbeni womuntu.

I-crash dieting ingenye yezinketho ezitholakalayo kubantu abafuna ukwehlisa isisindo ngokushesha, kodwa imiphumela yezempilo engase ibe khona kanye nethuba lokubuya kwesisindo ngemuva kokuphela kwesidlo sokuphahlazeka kufanele kucatshangelwe.

Buyini ubungozi bamanzi nolamula?

Ukufaka ulamula emanzini okuphuza kuwumkhuba ovamile kubantu abaningi, kodwa ingabe uke wacabanga ngemiphumela engemihle engase ibe umphumela walo mkhuba? Sizobuyekeza ezinye zezingozi ezingase zibe khona kanye nemiphumela engemihle yokwengeza ulamula emanzini okuphuza.

Omunye wezingozi ezinkulu zokwengeza ulamula emanzini okuphuza ukuguguleka koqweqwe lwawo lwamazinyo.
I-citric acid etholakala kulamula inomphumela omubi kuqweqwe lwamazinyo, okungase kuholele ekugugulekeni kwesikhathi eside.

Ukwanda kokukhiqizwa kwe-asidi esiswini kungase futhi kubangele isilungulela kwabanye abantu. Izithelo ezisawolintshi zaziwa ngokukhulisa ukugcwala kwe-asidi esiswini, ngaleyo ndlela zandise amathuba okuba nesilungulela.

Ngaphezu kwalokho, ukuphuza amanzi amaningi kalamula kungawenza buthaka uqweqwe lwamazinyo futhi kwandise isidingo somzimba sikavithamini C.
Kungase kuthuthukise ukugayeka kokudla noma kuqede ubuthi emzimbeni, kodwa kufanele kucatshangelwe ukuthi ukusebenzisa ulamula ngokweqile kungase kubangele izilonda zesisu kanye ne-asidi, ukuguguleka koqweqwe lwazo lwamazinyo, nobuhlungu bekhanda.

Kuyaphawuleka ukuthi lezi zingozi ezingase zibe khona zingenzeka kwabanye abantu kuphela, futhi zincike esimweni sempilo yomuntu kanye nenani likalamula osetshenzisiwe.
Ngakho uma kukhona okukukhathazayo ngempilo yakho, kungcono ukubonana nodokotela onguchwepheshe.

Ukuze uvikele amazinyo akho kanye nempilo iyonke, kungase kube ngcono ukunciphisa amanzi owusebenzisa kalamula futhi uthembele ekulinganiseni nasekuhlukeni ekudleni kwakho kunokuthembela emthonjeni owodwa wamavithamini.

Uma ungumuntu othanda ukwengeza ulamula emanzini okuphuza, kungcono ukwenza njalo njalo nangokulingene, futhi uyeke ukusebenzisa uma kukhona imiphumela engemihle evela ongafuni ukuyithola.