Uhlelo lokudla okunempilo Yikuphi ukudla okunempilo okungcono kakhulu kokunciphisa umzimba?

Uhlelo lokudla okunempilo

Ukuze ulahlekelwe isisindo esinempilo futhi esimeme, kubalulekile ukulandela isimiso sokudla okunempilo esiqukethe inhlanganisela elinganiselayo yokudla okunempilo.
Ngezansi uhlelo lokudla olunempilo lwezinsuku eziyi-7 oluqondise ukwehla kwesisindo esisheshayo nokusimeme:

Usuku 1:

• I-Mycosis:
  • Inkomishi yobisi olunamafutha amancane.
  • Izingcezu ezimbili zesinkwa esigcwele okusanhlamvu nebhotela lamantongomane.
  • Isithelo sesithelo.
• isidlo sasemini:
  • Isaladi eluhlaza exutshwe nesifuba senkukhu esosiwe uhhafu.
  • Isithelo sesithelo.
• isidlo sakusihlwa:
  • Isiqephu esincane senhlanzi eyosiwe.
  • Inkomishi yemifino eshisiwe.
  • Inkomishi eyodwa yeyogathi yemvelo.

Usuku 2:

• I-Mycosis:
  • Inkomishi eyodwa yeyogathi enamafutha aphansi enezinhlamvu ezincane zezithelo.
  • Izingcezu ezimbili zesinkwa se-wholegrain nocezu lukashizi onamafutha amancane.
• isidlo sasemini:
  • Ipuleti elincane lesaladi elixutshwe ngamafutha omnqumo.
  • Iqatha elincane lenyama eyosiwe.
  • Inkomishi eyodwa yemifino eshisiwe.
• isidlo sakusihlwa:
  • Izithelo ezimbili.
  • Inkomishi eyodwa yeyogathi yemvelo.

Usuku 3:

• I-Mycosis:
  • Inkomishi yobisi olunamafutha amancane nezingcezu zezithelo.
  • Izingcezu ezimbili zesinkwa se-wholegrain nocezu oluncane lukashizi onamafutha amancane.
• isidlo sasemini:
  • Ipuleti elincane lesaladi elixutshwe ngamafutha omnqumo.
  • Inhlanzi Eyosiwe.
  • Inkomishi eyodwa yemifino eshisiwe.
• isidlo sakusihlwa:
  • Iqatha elincane lenyama eyosiwe.
  • Inkomishi eyodwa yemifino eshisiwe.
  • Inkomishi eyodwa yeyogathi yemvelo.

Usuku 4:

• I-Mycosis:
  • Ushizi onamafutha aphansi onezingcezu zesinkwa se-wholemeal.
• isidlo sasemini:
  • isaladi exubile.
  • Izingcezu ezimbili ezincane zenkukhu eyosiwe.
• isidlo sakusihlwa:
  • 150 amagremu yemvu eyosiwe.
  • Inkomishi eyodwa yemifino eshisiwe.
  • Inkomishi eyodwa yeyogathi yemvelo.

Usuku 5:

• I-Mycosis:
  • Izinkomishi ezimbili zeyogathi enamafutha aphansi nesiqephu esincane sesithelo.
• isidlo sasemini:
  • Isaladi eluhlaza exutshwe nobhontshisi abilisiwe.
• isidlo sakusihlwa:
  • Izithelo ezimbili.
  • Inkomishi eyodwa yeyogathi yemvelo.

Usuku 6:

• I-Mycosis:
  • Amaqanda amabili abilisiwe.
  • Izingcezu ezimbili zesinkwa sokusanhlamvu.
• isidlo sasemini:
  • Inhlanzi Eyosiwe.
  • isaladi exubile.
• isidlo sakusihlwa:
  • Iqatha elincane lenyama eyosiwe.
  • Inkomishi eyodwa yemifino eshisiwe.
  • Inkomishi eyodwa yeyogathi yemvelo.

Usuku 7:

• I-Mycosis:
  • Inkomishi yobisi olunamafutha aphansi enesiqephu esincane sesithelo.
  • Izingcezu ezimbili zesinkwa esigcwele okusanhlamvu noshizi wamafutha aphansi.
• isidlo sasemini:
  • Ipuleti elincane lesaladi elixutshwe ngamafutha omnqumo.
  • Iqatha elincane lenyama eyosiwe.
  • Inkomishi eyodwa yemifino eshisiwe.
• isidlo sakusihlwa:
  • Inhlanzi Eyosiwe.
  • Inkomishi eyodwa yemifino eshisiwe.
  • Inkomishi eyodwa yeyogathi yemvelo.

Lolu wuhlelo lokudla olunempilo lwezinsuku ezingu-7 olungakusiza ulahlekelwe isisindo ngokushesha nangokuqhubekayo.
Kubalulekile ukuqaphela ukuthi kufanele uthintane nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokudla futhi uqinisekise ukuthi luzifanele izidingo zakho zezempilo.

Yikuphi ukudla okunempilo okungcono kakhulu ukuze ulahlekelwe isisindo?

Uma ufuna uhlelo lokudla olunempilo nolusebenzayo lokuqeda isisindo esiningi, sekuyisikhathi sokulungiselela ukuqala uhambo lokuthuthukisa impilo nokuqina.
Kodwa yikuphi ukudla okunempilo okungcono kakhulu ukuze ulahlekelwe isisindo? Masifunde mayelana neqembu lezinhlelo zokudla okunomsoco ezingakusiza ukufeza izinhloso zakho:

1. Ukudla kwaseMedithera:
   • Lokhu kudla okujwayelekile kuvela emazweni aseMedithera anjengeGreece, Spain kanye ne-Italy.
   • Gxila ekudleni ukudla kwemvelo okunothe ngamafutha anempilo njengamafutha omnqumo nezinhlanzi ezinamafutha njengesalmon.
   • Kuhlanganisa ukudla inani elikhulu lemifino, izithelo, nokusanhlamvu.
   • Unxusa ukuthi kugwenywe ukudla okupakishiwe neziphuzo ezinoshukela.
2. Ukudla olwandle oluluhlaza:
   • Lokhu kudla kuphakamisa ukudla ukudla okunomsoco okune-antioxidants kanye ne-omega-3 fatty acids.
   • Hlanganisa nokudla izinhlanzi ezinamafutha (njenge-salmon ne-tuna), amantongomane, amajikijolo, imbewu, namafutha omnqumo.
   • Ibuye ibonakale ngokudla imifino enemibala efana nesipinashi, isilimo esidliwayo esinamagatsha anamanzi kanye nezaqathi.
3. Ukudla ukunciphisa ama-carbohydrate:
   • Lokhu kudla kuhloswe ukunciphisa ukusetshenziswa kwama-carbohydrate acolisisiwe njenge-pasta, isinkwa esimhlophe, nokudla okupakishiwe.
   • Ikhuthaza amaprotheni anempilo njengenyama eyosiwe, izinkukhu, izilwane zasolwandle kanye nemifino.
   • Kunconywa ukudla imifino ene-fiber ephezulu njengobhontshisi, uphizi kanye ne-broccoli.
4. Ukudla kwemifino:
   • Lokhu kudla kudinga ukugwema ukudla imikhiqizo yezilwane njengenyama, inhlanzi, ubisi namaqanda.
   • Isekelwe ekudleni izithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane.
   • Lokhu kudla kungasiza ukuthuthukisa ukugaya, ukwehlisa i-cholesterol, futhi kusize ekunciphiseni isisindo.
5. Ukudla kwe-insulin ukumelana:
   • Lokhu kudla kubonakala ngokunciphisa ukusetshenziswa kwama-carbohydrate ngomphumela we-glycolytic (i-glucose ne-fructose).
   • Ikhuthaza ukuthathwa kwamaprotheni namafutha anempilo futhi ingasiza ukuthuthukisa ukuzwela kwe-insulin nokugaya.

Lapho ukhetha ukudla okunempilo ukuze ulahlekelwe isisindo, kufanele futhi ucabangele izidingo zakho zomuntu siqu kanye nezidingo zezempilo zomuntu ngamunye.
Kungcono ukubonana nesazi sokudla okunempilo ukuze uthole uhlelo lokudla okunempilo olufanele umzimba wakho nendlela yakho yokuphila.

Ngehla kanjani ngamakhilo angu-10 ngesonto?

1. Gwema ukudla okusheshayo: Ukugwema ukudla okusheshayo kuyisinyathelo esibalulekile ekunciphiseni isisindo ngokushesha nangokunempilo.
   Lokhu kudla kuqukethe amazinga aphezulu amafutha, ushukela, nama-kilojoule aphezulu okuvimbela ukwehla kwesisindo.
2. Ukuphuza amanzi anele: Kumelwe uphuze ibhodlela lamanzi elingaphezu kweyodwa nengxenye ngosuku, okulingana namalitha ama-2, ukuze ube neqhaza ekushiseni amafutha futhi ukhuthaze inqubo yokugaya.
   Kunconywa ukuphuza amanzi ngaphambi kokudla okuyinhloko ukuze uzizwe ugcwele futhi unciphise inani lokudla elidliwe.
3. Inselele Yamahora angu-24: Thatha inselele yamahora angu-24 ukuze ulahlekelwe amakhilogremu angu-10 ngeviki ngaphandle kokukhathala.
   Le nselelo isekelwe emcabangweni wokudla kwamanzi, futhi idinga ukusetshenziswa kwamanzi kuphela usuku lonke nokugwema ukudla.
   Ukuphuza amanzi kumele kwandiswe kule nselelo ukuze kunxeshezelwe ukulahleka koketshezi.
4. Ukudla kwezempi: Ukudla kwezempi kubhekwa njengenye yezinketho ezitholakalayo zokulahlekelwa amakhilogremu angu-10 ngesonto.
   Lokhu kudla kuhilela ukulandela ukudla okuqinile futhi okulinganiselwe izinsuku ezingu-3, ​​kulandelwa ikhefu lezinsuku ezi-4 ekudleni.
   Kufanele uthintane nodokotela ngaphambi kokuqala lokhu kudla ukuze uqinisekise ukuthi kulungele isimo sakho sezempilo.
5. Ukunciphisa ukudla kwekhalori: Kubalulekile ukunciphisa ukudla okugcwele ama-calories aphezulu, njengesitashi ngokuvamile, njengoba lokhu kunomthelela ekulahlekelweni kwesisindo ngokushesha.
   Ungashintsha isinkwa esimhlophe ufake isinkwa esiphelele, futhi udle okusanhlamvu nemifino enamaqabunga.
6. Ukuvivinya umzimba: Nakuba lesi sihloko sigxile ekunciphiseni isisindo ngaphandle kokuvivinya umzimba, ukuvivinya umzimba njalo kuyindlela engcono kakhulu, enempilo futhi ephumelela kakhulu yokwehlisa isisindo.
   Ukuzivocavoca okulula njengokuhamba noma ukuhamba ngebhayisikili imizuzu engama-30-60 nsuku zonke kungenziwa.
7. Ukujwayela kanye Nesineke: Kubaluleke kakhulu ukungalindeli imiphumela esheshayo neyisimangaliso esikhathini esifushane kakhulu.
   Ungase uzizwe inqubo ehamba kancane yokulahlekelwa isisindo, kodwa kubalulekile ukuqhubeka nokudla okufanele nokuzivocavoca ukuze uzuze imiphumela oyifunayo.

Akunconywa ukulandela ukudla isikhathi eside ngaphandle kokubonisana nodokotela, njengoba ukulahlekelwa isisindo ngokushesha kungathinta impilo yakho evamile futhi kubangele ukuntuleka kwezakhi ezidingekayo emzimbeni wakho.
Xhumana nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla okusha.

Ngikuhlela kanjani ukudla okudlayo?

Uma ufuna ukulandela ukudla okunempilo kokulahlekelwa isisindo, kubalulekile ukuhlela ukudla kwakho kahle.
Kulesi sihloko, sizokunikeza amathiphu okuthi ungakuhlela kanjani ukudla ngendlela enempilo.
Woza nathi ukuze uthole izindlela ezingcono kakhulu zokufeza izinhloso zakho zokwehlisa isisindo.

1. Yehlisa usayizi wokudla:
   Isinyathelo sokuqala ekuhleleni ukudla kokudla ukunciphisa ubukhulu bokudla.
   Kungase kube nzima ekuqaleni, kodwa ngokuhamba kwesikhathi, uzojwayela inani lokudla okudingayo ngempela.
   Sebenzisa ipuleti elincane ukubeka ukudla, futhi ujabulele konke ukulunywa.
2. Khetha ukudla okunempilo:
   Qiniseka ukuthi ukhetha ukudla okunempilo nokunomsoco.
   Khetha inyama engenamafutha, njengebele lenkukhu, nenhlanzi ecebile nge-omega-3 fatty acids, njenge-salmon.
   Yidla okusanhlamvu njengerayisi elinsundu nesinkwa esinsundu, futhi ujabulele izithelo nemifino emibalabala.
3. Ukulawulwa kwengxenye ye-carbohydrate:
   Yidla isilinganiso esisesilinganisweni samacarbohydrate ekudleni ngakunye.
   Khetha imithombo enempilo efana nezinhlamvu eziphelele kanye nemifino.
   Lokhu kukugcina uzizwa ugcwele isikhathi eside futhi kusiza ekuvimbeleni ukulangazelela kwakho ukudla okungenampilo okungenampilo.
4. Ungawazibi amafutha:
   Ungesabi ukudla amafutha, kuyingxenye ebalulekile yokudla okulinganiselayo.
   Khetha amafutha anempilo njengamafutha omnqumo namafutha e-canola, futhi ugweme imithombo yamafutha angenampilo njengamafutha agcwele kanye namafutha e-hydrogenated.
5. Yidla kancane, ukudla okujwayelekile:
   Yidla ukudla okuncane, okuvamile usuku lonke.
   Lokhu kusiza ukugcina amazinga kashukela egazini ezinzile, futhi kuvimbela imizwa yokulamba ngokweqile kanye nesifiso sokudla ukudla okusheshayo.
   Zama ukudla ukudla okuncane izikhathi ezingu-5-6 ngosuku esikhundleni sokudla oku-3 okukhulu.
6. Sebenzisa ezinye izindlela ezinempilo:
   Faka esikhundleni izithako ezingenampilo ezinye ezinempilo.
   Sebenzisa amafutha omnqumo esikhundleni sebhotela, uju esikhundleni sikashukela, neyogathi enganamafutha esikhundleni sikakhilimu.
   Lokhu kuzokusiza ukuthi unciphise okuqukethwe kwekhalori ekudleni kwakho.

Ngizenzela kanjani ukudla ekhaya?

Abantu abaningi bafuna izindlela zokulondoloza ubungqabavu nempilo yabo ngokudla ukudla okunempilo.
Kuba nzima ukuthola ukudla okunempilo ngaphandle nokuzivocavoca njalo.
Ngakho-ke, sizokunikeza izinyathelo ezilula zokwamukela ukudla okunempilo ekhaya:

1. Impahla: Thenga izithako ezibalulekile zokudla kwakho njengemifino emisha, izithelo, amaprotheni anempilo njengenkukhu nenhlanzi, amantongomane nezinhlamvu.
   Qiniseka ukuthi ubeka i-pantry yakho okungenani ngenani lesonto ukuze ugweme ukuvakashelwa njalo ezitolo.
2. Ukudla Okunempilo Okulinganiselayo: Zama ukwenza ukudla ngakunye kube nezithako ezibalulekile ezinempilo.
   Qala ngokudla ukudla kwasekuseni okuhlanganisa amaprotheni, njengamaqanda noma ushizi onamafutha amancane, kanye nama-carbohydrate ayinkimbinkimbi, njenge-oatmeal noma isinkwa sokusanhlamvu.
   Yidla ukudla okulula okunempilo phakathi kokudla okuyinhloko ukuze uhlale uzizwa usuthi futhi ugweme ukudla ukudla okusheshayo.
3. Sisebenzise ngokugcwele isikhathi sakho ekhishini: lungiselela ukudla kwakho ekhaya futhi ugweme ukudla ukudla osekulungele.
   Zama ukulungisa ukudla okuthandayo ngezindlela ezinempilo, njengokosa inyama yenkukhu esikhundleni sokuyithosa, nokushintsha izindlela zokupheka ukuze unciphise inani lamafutha nama-calories.
4. Gwema ukudla ngokweqile: Zama ukulawula ubukhulu bokudla kwakho futhi ungadli kakhulu.
   Yidla ukudla okuncane futhi udle kancane ukuze uzizwe usuthi ngokushesha futhi ugweme ukusabela ngokweqile.
5. Iziphuzo Ezinempilo: Khumbula ukuthi ukuphuza amanzi anele kudlala indima ebalulekile ekudleni okunempilo.
   Zama ukuphuza izingilazi zamanzi eziyi-8 ngosuku futhi ugweme iziphuzo ezibandayo namajusi anoshukela.
6. Ukuvivinya umzimba ekhaya: Beka eceleni isikhathi sokuzivocavoca ekhaya, njengokuziqeqeshela amandla nokuzivocavoca umzimba okunjengokugijima noma ukugibela ibhayisikili elimile.
   Futhi ungabuka ukujima okuku-inthanethi noma ulandele izinhlelo zokusebenza zokufaneleka.
7. Xhumana Nodokotela Wokudla: Ngaphambi kokuqala noma yikuphi ukudla okusha, kubalulekile ukuthintana nodokotela wezokudla obhalisiwe ukuze uthole iseluleko nesiqondiso esihambisana nezidingo zakho zokudla okunomsoco.

Kungase kube nzima ukunamathela ekudleni okunempilo ekuqaleni, kodwa kancane kancane uzojwayela izinguquko futhi ujabulele izinzuzo zako.
Qala namuhla futhi uthole izindlela zokupheka ezinempilo nezimnandi ezizokusiza ufinyelele umgomo wakho wokuhlala ufanelekile futhi unempilo ekhaya.

Yikuphi ukudla okwehlisa isisindo ngokushesha?

Ukulahlekelwa isisindo kuwumgomo obalulekile kubantu abaningi.
Kuyaziwa ukuthi ukudla okulinganiselayo kudlala indima ebalulekile ekufezeni lo mgomo.
Lapha uzothola uhlu lokunye ukudla okungakusiza ulahlekelwe isisindo ngokushesha:

1. Amaqanda: Amaqanda angokunye kokudla okusiza ukwehlisa isisindo kalula, njengoba ecebile ngamaprotheni kanye ne-fiber, futhi anomthelela ekwandiseni umuzwa wokusutha.
   Ngaphezu kwalokho, amaqanda aqukethe ama-calorie ambalwa.
2. I-tuna: I-tuna iqukethe iphesenti eliphezulu le-Omega-3, elizuzisa kakhulu empilweni yomuntu nokuncipha kwesisindo.
   Iphinde ibe namaprotheni enza abantu bazizwe besuthi.
   Ngakho-ke, ukudla i-tuna kungakusiza ulahlekelwe isisindo ngokushesha.
3. Izinhlamvu eziphelele: Okusanhlamvu okuphelele njengama-oats aqukethe i-fiber namaprotheni, okwenza kube ukukhetha okuhle kokulahlekelwa isisindo.
   I-Fiber ikugcina uzizwa ugcwele isikhathi eside futhi isiza ukulawula izinga likashukela egazini.
4. Imbewu ye-Chia: Imbewu ye-Chia iwukudla okulula futhi okunomsoco. Iqukethe i-fiber namaprotheni, anomthelela ekwandiseni ukusutha.
   Izipuni ezimbili zembewu ye-chia zingangezwa ekudleni kwakho kwansuku zonke ukukusiza ulahlekelwe isisindo.
5. Izithelo nemifino: Izithelo nemifino kuqukethe i-fiber namanzi, okukunikeza izici ezisuthisayo nezine-calorie ephansi.
   Faka izithelo nemifino esikhundleni sokudla okungenamsoco ukuze unciphise umzimba.
6. Amantongomane: Amantongomane, njengama-alimondi nama-walnuts, aqukethe amafutha anempilo namaprotheni, okwenza abantu bazizwe begcwele isikhathi eside.
   Khumbula ukuthi amantongomane anama-kilojoule amaningi, ngakho wadle ngokusesilinganisweni.

Uma kuziwa ekunciphiseni isisindo, kufanele kugxilwe ekudleni izinhlobonhlobo zokudla okunempilo, okunomsoco.
Njalo thintana nodokotela noma isazi sokudla ngaphambi kokwenza izinguquko ezinkulu ekudleni kwakho.

Yiziphi izindawo zomzimba eziqala ukulahlekelwa amafutha kuqala?

Sizobheka izindawo lapho umzimba wakho uqala ukulahlekelwa amafutha kuqala lapho ulahlekelwa isisindo.
Uma wenza uhlelo lokunciphisa umzimba, kungokwemvelo ukufuna ukwazi ukuthi yiziphi izindawo ezizoba ncane kakhulu kuqala.
Ake sihlole lezi zindawo:

1. Isisu:
   Indawo yesisu ingenye yezindawo zokuqala zomzimba ukulahlekelwa amafutha lapho ulahlekelwa isisindo.
   Isisu siqukethe ungqimba lwamafutha angaphansi komhlaba okunzima ukuwakhipha.
   Ngakho-ke, ukulahlekelwa amafutha kule ndawo kudinga ukuzijwayeza ukudla okunempilo nokwenza izivivinyo eziqondise indawo yesisu, njengokuzivocavoca kwesisu.
2. Izinqe nezinqe:
   Izinqe nezinqe yizona zindawo zokugcina amafutha kwabesifazane.
   Ngakho, ukulahlekelwa kwamafutha kule ndawo kuhamba kancane futhi kudinga ukubekezela.
   Kungcono ukulandela uhlelo olubanzi lokujima oluqondise le ndawo njengokuzivocavoca kwe-cardio namandla.
3. Amathanga:
   Amathanga nawo ayizindawo eziya ngokuncipha njengoba uncipha.
   Amafutha kule ndawo agcinwa ngobuningi ngakho-ke kuthatha isikhathi eside ukulahlekelwa.
   Ungenza izivivinyo eziqondise emathangeni, njengama-squats kanye nokuphakamisa umlenze, ukusiza inqubo yokulahlekelwa kwamafutha kule ndawo.
4. Izingalo namahlombe:
   Ngokungafani nabesifazane, amadoda agcina amafutha amancane ezingalweni nasemahlombe.
   Ngenxa yalesi sizathu, ukulahlekelwa kwamafutha kule ndawo kuyashesha.
   Ukuzivocavoca kwengalo okufana nokuphakamisa izinsimbi kungenziwa ukuqinisa imisipha futhi kusheshiswe inqubo yokulahlekelwa kwamafutha kule ndawo.

Uma umzimba wehla ngesisindo, uphendukela ezindaweni ezahlukene zokugcina amafutha bese uqala ukuwashisa kuye ngofuzo lwakho kanye nezidingo zomzimba wakho.
Abanye bangase bafune ukugxila endaweni ethile yokulahlekelwa amafutha, kodwa kungcono ukwamukela ukudla okunempilo, okunomsoco nokuzivocavoca umzimba ngokujwayelekile ukuze uthole imiphumela engcono kakhulu.

Yikuphi ukudla okunzima kakhulu emhlabeni?

1. Ukudla okusawolintshi namanzi:
   • Enye yezidlo ezinzima kunazo zonke emhlabeni, lapho kufanele udle izithelo ze-citrus kuphela futhi uphuze amanzi kuphela izinsuku ezimbili noma ezintathu.
   • Lokhu kudla kuthathwa njengokuqinile futhi kuyinselele emzimbeni, futhi akunconyiwe ngaphandle kokugadwa ngudokotela.
2. Ukudla kobhiya:
   • Kulokhu kudla, uncike ekuphuzeni ubhiya kuphela njengokudla kwakho okuyinhloko, kuyilapho ugwema ukudla ukudla okuqinile.
   • Lokhu kudla kuyimpikiswano futhi akunampilo, njengoba kuveza umzimba ekulahlekelweni kwezakhi ezibalulekile kanye nezakhi ezibalulekile.
3. Ukudla okunoketshezi:
   • Lolu hlelo ludinga ukuphuza kuphela uketshezi olufana namajusi emvelo, amasobho, itiye nekhofi ngaphandle koshukela, isikhathi esiyizinsuku ezimbalwa.
   • Lokhu kudla kulukhuni kakhulu, njengoba kungabangela ukuntuleka kwezakhi eziningi ezibalulekile zomzimba.
4. Ukudla kwe-calorie ephansi:
   • Lokhu kudla kuncike ekunciphiseni kakhulu inani lamakholori asetshenzisiwe, futhi kufana nokuzila ukudla okuphakathi.
   • Lokhu kudla kungase kuholele emizweni yokulamba ngokweqile kanye nokuntuleka kwamandla, futhi kungase kungabi nampilo ngokuhamba kwesikhathi.
5. Ukudla kwamanzi nama-apula:
   • Kulokhu kudla, kufanele udle kuphela amanzi kanye ne-apula usuku noma ezimbili.
   • Ukudla okunzima kakhulu emzimbeni wakho futhi kungase kuholele ekuntuleni imisoco ebalulekile kanye nomuzwa wendlala enkulu.

Kungakhathaliseki ukuthi kungenzeka yini lokhu kudla okunzima, kuhlale kululekwa ukuthi uthintane nesazi sokudla okunempilo noma udokotela ngaphambi kokulandela noma yikuphi ukudla okunzima, njengoba kungase kube yingozi emzimbeni futhi kuthinte kabi impilo.
Ngaso sonke isikhathi funa izixazululo ezinengqondo nezimeme ukuze ulahlekelwe isisindo futhi uhlale unempilo.

Umzimba uqala nini ukuncipha?

Ukuncipha kwesisindo kuwumgomo abantu abaningi abawuphishekelayo ukuze babe nomzimba onempilo nofanelekile.
Kodwa, ingabe wake wazibuza lapho umzimba uqala ukulahlekelwa isisindo ngemva kokudla noma ukuvivinya umzimba? Kulesi sihloko, sizokunikeza impendulo ebanzi yalo mbuzo.

Ukuncipha kwesisindo kwenzeka esikhathini esithile nangezigaba ezimbili ezihlukene:

1. Isigaba sokuqala: Kwenzeka phakathi kwamasonto ama-4 kuya kwangu-6 okudla, futhi izinguquko zomzimba zisabela ngokucacile kukho.
   Kulesi sigaba, kukhona ukwehla kwesisindo okubonakalayo kanye noshintsho olubonakalayo ekubunjweni komzimba nezingubo.
   Lokhu kubangelwa ikakhulukazi ukulahlekelwa kwamanzi kanye nokuncipha kwe-glucose ne-glycogen okuqukethwe emzimbeni.
2. Isigaba sesi-XNUMX: Lokhu kwenzeka ngemva kwesigaba sokuqala futhi kuhlanganisa ukulahlekelwa kwamafutha, okuthatha isikhathi eside ukwenzeka.
   Kufanele kuqashelwe ukuthi ijubane kanye nesivinini sokulahlekelwa kwamafutha kuyahlukahluka kumuntu nomuntu futhi kuncike ezintweni ezihlukahlukene ezifana nokuqina kokuzivocavoca, ukudla, kanye nezakhi zofuzo.

Nazi ezinye izici ezithinta ukunquma ukuthi umzimba uqala nini ukuncipha ngesikhathi sokudla:

• Imithi: Ukuphuza imithi ethile kungase kuthinte ijubane lokulahlekelwa isisindo, njengoba lingakwandisa noma linciphise.
• Ubulili: Amadoda athambekele ekunciphiseni isisindo ngokushesha kunabesifazane uma bedla ukudla okulinganayo.
  Lokhu kungenxa yomehluko esilinganisweni samafutha nemisipha phakathi kwabesilisa nabesifazane.
• Ukuvivinya umzimba nge-Aerobic: Uhlobo nokuqina kokuzivocavoca kuthinta ukuthi ulahlekelwa isisindo ngokushesha kangakanani.
  Isibonelo, ukuvivinya umzimba okujulile njengokuphakamisa izinsimbi kungashisa ama-calories amaningi futhi kukhuthaze ukuncipha kwesisindo.

Asikho isikhathi esinqunyiwe esinganqunywa ukuthi uqale ukwehlisa isisindo ngenkathi uzivocavoca.
Ukuncipha kwesisindo kungase kwenzeke ngokushesha kakhulu ezinsukwini zokuqala ngenxa yokuncipha kwamanzi, bese ukushintshela ekulahlekelweni kwamafutha kuqhubeke kuye ngokushuba kanye nohlobo lokuzivocavoca okwenziwe.

Ngakho-ke, uma uhlose ukunciphisa umzimba, kubalulekile ukuba nesineke futhi ungacabangi ngemiphumela ethile isikhathi eside.
Ngokuphambene nalokho, gxila ekulawuleni indlela yakho yokuphila enomsoco kanye nokuzivocavoca njalo.

Ingabe ukuphuza amanzi amaningi kuyasiza ukwehlisa isisindo?

Eqinisweni, yebo, ukuphuza amanzi amaningi kungakusiza ulahlekelwe isisindo futhi ugcine umzimba unempilo.
Kodwa-ke, kunamaphuzu athile okufanele acatshangelwe ukuze uthole izinzuzo ezinhle emanzini okuphuza.

1. Ukunciphisa ukudla nokunciphisa indlala:
   Ukuphuza amanzi njalo kungasiza ekunciphiseni isifiso sokudla nendlala.
   Eminye yemizwa yendlala esiyizwayo ingase ibe uphawu lokoma.
   Ngakho-ke, ngaphambi kokuba udle ukudla okulula, zama ukuphuza ingilazi yamanzi ukuze ubone ukuthi uyakudinga ngempela ukudla noma cha.
2. Ukwanda kokushiswa kwekhalori:
   Ucwaningo lubonisa ukuthi amanzi okuphuza angandisa ukushiswa kwama-calories emzimbeni.
   Lokhu kusho ukuthi umzimba uzosebenzisa amandla engeziwe ukushisa amanzi ezingeni lokushisa komzimba.
   Ngakho-ke, ukuphuza amanzi e-ice kungase kube usizo kakhulu, njengoba ukushisisa umzimba kudinga inani eliphakeme lamandla.
3. Khulisa ukugaya:
   Ukuphuza amanzi ngaphambi kokudla kungase kube nomthelela ekwandiseni ukugaya ukudla.
   Ngaphezu kwalokho, ukuphuza amanzi ngenkathi udla kusiza ukuguqula ukudla kube amandla kangcono, ngaleyo ndlela kunciphise inani lamafutha agcinwe emzimbeni.
4. Ukugcina impilo ejwayelekile:
   Izinzuzo zamanzi okuphuza zihlanganisa nokugcina impilo yonke yomzimba.
   Amanzi asiza ukususa ubuthi nemfucuza emzimbeni, futhi agcine ibhalansi yoketshezi emzimbeni.
   Kuyasiza futhi ukugcina isikhumba nezinwele zinempilo futhi zikhazimula.

Izinkomishi eziyisithupha zamanzi ngosuku yinani elifanele lokuphuza ngokusho kochwepheshe abaningi, kodwa le nombolo ingahluka kumuntu nomuntu kuye ngezidingo zomuntu ngamunye kanye nezimo zempilo ezijwayelekile.
Ngakho-ke, kungcono ukubonana nodokotela wakho ukuze uthole inani elifanele lamanzi okufanele uwaphuze nsuku zonke.

Ekugcineni, kungashiwo ukuthi ukuphuza amanzi amaningi kungasiza ukulahlekelwa isisindo nokugcina impilo yonke yomzimba.
Ngokuzivivinya umzimba okufanele nokudla okulinganiselayo, amanzi okuphuza ayingxenye ebalulekile yesimiso sakho esinempilo.