Abantu abaninzi bafuna ukunciphisa umzimba ngokukhawuleza. Kungakhathaliseki ukuba iinjongo zakho zokulahlekelwa ubunzima okanye izizathu, ixesha linokuziva ngathi yonke into. Ngoko bungakanani ubunzima onokuthi ulahlekelwe ngokwenene ngenyanga? Nantsi indlela yokumisela isixa esikhuselekileyo sobunzima oza kuphulukana nenyanga kwaye uqinisekise ukuba uyenza ngokusempilweni. Siyabelana iingcebiso ekunciphiseni umzimba ngendlela ekhuselekileyo, ezinzileyo.
IziCwangciso zeSidlo sokuLahla ubunzima
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Bungakanani ubunzima onokuthi wehle ngeNyanga?
Loo mpendulo ixhomekeke kumntu ngamnye. Umntu onomzimba omkhulu unokuphulukana ngakumbi ngenxa yokuba unobunzima obuninzi ukuqala.
'Ngokubanzi, i-1 ukuya kwi-2 yeepounds ngeveki, okanye i-4 ukuya kwi-8 yeepounds ngenyanga, yimali ekhuselekileyo kwaye ezinzileyo yokulahlekelwa,' utsho uSarah Gold Anzlovar, M.S., RDN, LDN kunye nomsunguli we USarah Gold Nutrition . 'Abanye abantu banokulahlekelwa ngaphezu koko ekuqaleni, kodwa ngokuqhelekileyo kuninzi ubunzima bamanzi kwaye kungekhona ukulahleka kwamafutha okwenene.'
Ukuguquguquka kobunzima kunzima ngakumbi kuneekhalori kunye neekhalori ngaphandle. Cinga ukuba iikomityi ezi-2 zamanzi zinobunzima obumalunga ne-1 pounds, kwaye abaninzi abantu balahlekelwa ubunzima ngokuya kwindlu yangasese. Izihlunu, amanqatha, ithambo, amanzi, izihlunu, amalungu kunye nayo nantoni na engaphakathi kwindlela yakho yokwetyisa yenza ubunzima bakho bubonke. Inani elikwisikali alinakukuxelela ukuba ubunzima ophulukana nabo ngamanzi, izihlunu okanye amafutha. Ukutya okunemiqathango kunokukunceda unciphise umzimba ngokukhawuleza, kodwa usenokuba ulahlekelwa sisihlunu kunye nobunzima bamanzi, obungafanelekanga kwaye ekugqibeleni bunokonakalisa imetabolism yakho.
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Ngaba spaghettios ezimbi kuwe
Ukunciphisa Ubunzima ngokukhawuleza kunokonakalisa iMetabolism yakho
Ukuba ulahlekelwa ngaphezu kweepounds ezi-8 ngenyanga, awuyi kukwazi nje ukuyigcina, kodwa kuthetha ukuba mhlawumbi uziphatha ngendlela engafanelekanga ukuze ufike apho. Kuyahenda ekutyeni ukutya, kodwa kungonakalisa imetabolism yakho kwixesha elide. Oko ke, kunokuchaphazela kakubi ukukwazi kwakho ukunciphisa umzimba kwixesha elizayo.
Ukutya ngowona mthombo wamandla womzimba. Ukuba awutyi ngokwaneleyo, umzimba wakho kufuneka ufumane amandla kwenye indawo.
'Ukuba nentsilelo enkulu yeekhalori kudla ngokubangela ukuba imizimba yethu iphule imisipha yamandla, enokuchaphazela amandla, ukusebenza kwezemidlalo kunye ne-metabolism,' utsho uMegan Ostler, M.S., RDN. Okukhona ulahlekelwa sisihlunu, kokukhona utshisa iikhalori ezimbalwa, ukunciphisa imetabolism yakho .
U-Anzlovar uyavuma ukuba, 'Ukunciphisa umzimba ngokukhawuleza akusoloko kuzinzileyo okanye kunempilo kuba ngokuqhelekileyo kufezekiswa ngokukhawulela kakhulu iikhalori okanye ukuzilolonga ngokugqithiseleyo, okunokukhokelela ekutyeni ukutya, ukucotha kwemetabolism kunye nokutshintsha kwemetabolism ekhuthaza ukuba utye ngakumbi kwaye ugcine amafutha amaninzi. Imizimba yethu ikrelekrele ngokwenene kwaye ifuna ukusikhusela endlaleni, nto leyo efumanisa ukuba utya iikhalori ezimbalwa kakhulu.'
Ngamanye amazwi, ukutya kwe-crash-okanye ukuzama ukunciphisa iipounds ezingama-20 kwinyanga enye-kukhokelela ekulahlekeni kwesisindo sokuqala kulandelwa kukufumana ubunzima (kwaye ke abanye) emva kokuba ukutya kuphelile.
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Iingcebiso zokuLahla kobunzima obuZinzileyo
1. Gxininisa kutshintsho oluncinci, olunamandla
Esikhundleni sokutya ngokukhawuleza, sebenzela ekutshintsheni indlela otya ngayo ezimbalwa ngexesha. Kwakhona, qwalasela injongo yakho yokugqibela yokufuna ukunciphisa umzimba.
'Kubalulekile ukuqwalasela ukuba kutheni umntu enomdla ekunciphiseni umzimba ngaphambi kokuba singene kwindlela yokwenza. Ndikhetha ukukhuthaza indlela yokuziphatha enempilo endaweni yokwenza 'ukuncipha kobunzima' injongo kuba abantu banokungabinampilo kwimizimba emincinci nemikhulu,' utshilo u-Alyssa Ardolino, RD, umnxibelelanisi wonxibelelwano lwezondlo kwi-. ISiseko seBhunga loLwazi lokuTya lwaMazwe ngaMazwe .
Ubunzima bomzimba obuphantsi abuthethi ukuba umzimba usempilweni. Zibuze ukuba ufuna ukunciphisa umzimba ngenxa yezizathu zempilo, ukujonga ngendlela ethile okanye ngenxa yokuba uthanda indlela oziva ngayo kwinani elithile. Emva koko, sebenzisana nochwephesha, njengengcali yezokutya ebhalisiweyo, ukuza nesicwangciso esilungele wena ngokusekelwe kwiinjongo zakho.
'Ngelixa ishishini lokutya liza kukwenza kubonakale kulula ngokwenene, kungaphezulu nje kokutya kancinci kunye nokwenza umthambo ngakumbi. Ukuncipha kobunzima nako kufuna ukulala ngokwaneleyo , ukunciphisa uxinzelelo kunye nokuhlala u-hydrated, 'u-Anzlovar uthi. Ukhetho oluncinci, oluzinzileyo luphumelela ugqatso lokunciphisa ubunzima, ugxininisa.
Amaphupha amabi ekhitshini avaliwe kwiindawo zokutyela
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2. Yitya Ukutya Okunesondlo, Hayi Kancinci
'Yitya ukutya okunezondlo ezininzi ixesha elininzi, kwaye unciphise ukutya okugayiweyo, iziselo ezineswekile kunye notywala. Oku kuthetha ukuzalisa isitya sakho ngeziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, iimbotyi, intlanzi, iinkukhu kunye nexabiso elincinci lenyama ebomvu, ukuba ukhetha ukutya inyama, kunye namafutha anempilo afana ne-avocado, ioli yeoli kunye namantongomane okanye imbewu, 'Anzlovar. utsho. 'Kodwa ungakuthinteli ngokupheleleyo ukutya okuthandayo. Oko kuya kukhokelela kuphela ekudandathekeni nasekuzinkcinkceni kamva. Oku kudibanisa kunye nomthambo owonwabileyo kuba kungenjalo, awuyi kubambelela kuwo.'
U-Ostler uphinda ezi ngcebiso. 'Xa ndisebenza nabantu ekulahlekeni kwesisindo, ndiyathanda ukuqala ngokukhawuleza kwaye ndigxininise ekubandakanyeni ukuziphatha okunempilo okunempilo endaweni yokusilela kwekhalori,' utsho. 'Umzekelo, ndinabaxumi bam bagxile ekufumaneni iprotheyini eyaneleyo kuzo zonke izidlo, kuquka iziqhamo ezininzi kunye nemifuno, ukugalela ngamanzi kunye nokunciphisa iziselo eziswiti, ukukhankanya nje ezimbalwa. Siqala encinci ukunceda ukubandakanya imikhwa yobomi endaweni yokwenza ukutya okunekhalori ephantsi kakhulu ehlala ikhokelela ekulahlekeni kobunzima okukhawulezayo kwaye emva koko ibuyise ubunzima kunye neziphumo ezininzi ze-physiological and physical of low-calorie dieting.'
3. Yamkela iNgqondo yexesha elide
Into yokuba unobunzima obungaphezulu kuma-40s akho kunama-20s ayithethi ukuba awuphilanga kangako. Ngelixa ufuna ukuphepha ukulahleka kobunzima obugqithisileyo kunye neenzuzo ebomini bakho bonke, kuqhelekile ukuba ubunzima butshintshe ngokuhamba kwexesha. Gxininisa ekubunjweni komzimba-amafutha ngokuchasene ne-muscle-endaweni yenombolo kwisikali. Amafutha kunye nezihlunu zinobunzima obufanayo, kodwa izihlunu zithatha indawo encinci.
4. Yeka ukubala iiCalories
Kunokuba ubale iikhalori, gxila kwindlala kunye ne-satiety cues endaweni yoko.
'Sebenzisa izicwangciso ze qaphela kwaye ukutya ngendlela eqondakalayo , njengokuziqhelanisa nokwazisa ngexesha lokutya kunye nokuhlonipha indlala yakho,' utshilo u-Ardolino. 'Jonga ukutya ukutya okuneentlobo ngeentlobo nemibala. Gxininisa ekuziphatheni okunempilo kunye nendlela oziva ngayo ngaphambi, ngexesha nasemva kokutya endaweni yokugxila ngokukodwa kubunzima. Ukuba awuzange uhlale uziphatha ngendlela enempilo ngaphambili-mhlawumbi ube yi-yo-yo yokutya iminyaka, udla ngokungenangqondo okanye usebenzisa ukutya ukuze uhlangabezane neemvakalelo-unokuthi ulahlekelwe isisindo, kodwa akuqinisekwanga. Kodwa uxolo oluvela ekususeni ukuxhalaba kunye noxinzelelo malunga nokutya kubaluleke ngaphezu kwenani kwisikali.'
Umgca ongezantsi
Nangona kunokwenzeka ukulahla ubunzima obuninzi kwinyanga enye, asiyicebisi. Nantoni na engaphezulu kweekhilogram ezisi-8 inokuba nobunzima bamanzi oya kubufumana kwakhona. I-crash dieting ikhokelela ekufumaneni ubunzima obuninzi ixesha elide kwaye iyancipha imetabolism yakho.
Yenza utshintsho oluncinci ekuhambeni kwexesha, njengokongeza imifuno, ukutya iiprotheyini kwisidlo ngasinye, ukunciphisa iikhalori ezingamanzi ezivela etywaleni nakwiziselo ezineswekile, ukutya ngengqondo kunye nokwenza umthambo uninzi lweentsuku zeveki. Uya kuziva ungcono, kwaye okona kubaluleke kakhulu, uya kubambelela ekuziphatheni kwakho okunempilo.
