Ukutya ukulahlekelwa iikhilogram ezili-10 kwiveki elula
Oku kutya kunika ukutya okuphantsi kweekhalori kwaye kufuna ukutya rhoqo kunye nokuphepha ukutya okunzima. Ukutya kubandakanya ukutya kwasekuseni, kwaye kucetyiswa ukuba ungadluli esi sidlo. Ukutya kwasekuseni kufuneka kube nokulinganisela kwaye kuqulethe izondlo ezibalulekileyo kumzimba ophilileyo.
Ngokuphathelele isidlo sakusihlwa kule ndlela yokutya, kucetyiswa ukuba udle iqanda elibilisiwe, i-karoti, kunye nesixa samashizi. Oku kutya kuqulethe zonke izondlo ezifunekayo ukugcina umzimba usempilweni.
Ngokuqhubeka nokulandela oku kutya ngeveki, unokufumana ithuba lokulahlekelwa iikhilogram ezili-10 zobunzima. Nangona kunjalo, kufuna ukulandela iingcebiso ezithile, njengokutya amanani amancinci rhoqo kwaye ungazalisi i-spoon yonke.
Kubalulekile ukuqinisekisa ukuba utye ukutya okuphekiweyo endaweni yokutya okuthosiweyo kule ndlela yokutya, ukwenzela ukuba umphumo ofunekayo ekulahlekeni kwesisindo unokufezekiswa.
Nangona kunjalo, kufuneka kuqatshelwe ukuba oku kutya kukutya okunzima kakhulu njengoko kuqhubeka iintsuku ezili-13. Kufuneka ilandelwe ngononophelo, njengoko inokuchaphazela kakubi impilo yakho kwaye ikwenze uzive udiniwe okanye udiniwe. Ngoko ke, kucetyiswa ukuba uyeke ukuyisebenzisa ixesha elingaphezu kweveki enye.
Ukongeza kokutya, kucetyiswa ukuba usebenzise kwaye usele izixa ezaneleyo zamanzi yonke imihla. Unokusela iziselo ezishushu ezifana nejinja, iti eluhlaza, i-chamomile kunye nesinamoni, njengoko oku kunceda ekunciphiseni ubunzima kunye nokunyusa izinga lokutshisa amafutha.
Emva kokulandela ukutya okukhankanyiweyo, kunokuba nzima ukukholelwa iziphumo ezifunyenweyo. Abanye baye bakwazi ukuhla malunga neekhilogram ezili-10 zobunzima.
Ekugqibeleni, ezinye iingcebiso ekufuneka zilandelwe ngelixa ulandela oku kutya kufuneka kukhankanywe. Phakathi kwezi ngcebiso, kucetyiswa ukuba udle i-yogurt ephantsi kwe-fat-fat kunye nokwandisa ukusetyenziswa kwamanzi imini yonke, ngaphezu kokusela iziphuzo ezishushu, ezinceda ekulahlekeni kwesisindo kunye nokunyusa izinga lokutshisa amafutha.
Izibonelelo ze-10 kilos ngeveki yokutya kwimpilo yomzimba
Ukutya okunciphisa iikhilogram ezili-10 ngeveki enye kunokukhokelela kwiinzuzo zempilo kumzimba. Izibonelelo zilahlekelwa ubunzima obugqithisileyo kunye nokuphucula impilo yonke. Nangona kunjalo, izinto ezininzi kufuneka zithathelwe ingqalelo xa ulandela olu hlobo lokutya.
Eminye imithombo icebisa ukuba oku kutya kunokunciphisa kakhulu ubunzima ngexesha elifutshane. Nangona kunjalo, ingqalelo kufuneka ihlawulwe ekubandakanyeni izondlo ezibalulekileyo ekudleni, ukuqinisekisa ukuba umzimba ufumana izondlo eziyimfuneko. Oku kutya kunokubandakanya ukunciphisa iikhalori, kugxininise ekutyeni ukutya okuncinci, kunye nokuphepha ukutya okuninzi okunamafutha kunye neswekile.
Phakathi kweengcebiso ezaziwayo zokuphumelela kwesi sidlo kukwandisa ukusetyenziswa kwamanzi kunye nokuphepha iziphuzo ezithambileyo kunye nokutya okukhawulezayo. Kukwacetyiswa ukuba wenze imithambo rhoqo ukunceda ukutshisa amanqatha kunye nokuphucula ukuqina komzimba.
Nangona olu hlobo lokutya lunokuvelisa iziphumo ezikhawulezayo, kungcono ukudibana nodokotela ngaphambi kokuba uqale. Ukutshintsha okukhawulezayo kobunzima kunokuchaphazela impilo yomzimba, kwaye oku kutya kusenokungafaneleki kwabanye abantu, njengabo banengxaki yezempilo okanye ukusilela kwezondlo eziphambili.
Sesiphi isiselo esilungileyo sokunciphisa umzimba ngaphambi kokulala?
- Isiselo se-ginger: Isiselo se-ginger sithathwa njengesinye sezona ziselo zingcono zokunciphisa umzimba ngaphambi kokulala. I-Ginger iqulethe iikhompawundi ezinegalelo ekuphuculeni inkqubo yokugaya kunye nokukhuthaza ukutshiswa kweekhalori. Unokusela isiselo se-ginger enencasa yendalo ngaphambi kokulala ukuze uzuze kwiinzuzo zaso kwinkqubo yokuncipha kobunzima.
- Isiselo seti eluhlaza: Iti eluhlaza nayo isiselo esifanelekileyo sokunciphisa umzimba ngaphambi kokulala. Iti eluhlaza iqulethe iikhompawundi ezinegalelo ekuphuculeni imetabolism kunye nokuvuselela ukutshiswa kwamafutha. Unokusela ikomityi yeti eluhlaza ngaphambi kokulala ukuze uzuze kwiinzuzo zayo kwinkqubo yokulahlekelwa ubunzima.
- Isiselo seCinnamon: Isiselo seCinnamon sesinye seziselo eziluncedo ekunciphiseni ubunzima besisu ngaphambi kokulala. Inceda ukuvuselela imetabolism kunye nokuphucula ukugaya ukutya. Isiselo se-Cinnamon sinokulungiswa ngokuxuba i-teaspoon ye-sinamoni yomhlaba kunye nekomityi yamanzi ashushu kwaye usele ngaphambi kokulala.
- Isiselo samanzi embewu yeChia: Isiselo sembewu yeChia sithathwa njengesiselo esiluncedo sokunciphisa umdla wokutya kunye nokwandisa imvakalelo yokuhlutha. Imbewu ye-Chia iqulethe i-fiber yokutya enceda ukulawula inkqubo yokugaya kunye nokunciphisa ukutya. Amanzi embewu ye-Chia angatyiwa ngaphambi kokulala ukuze kuphuculwe inkqubo yokunciphisa umzimba.
- Isiselo sejusi yephayinapile: Ijusi yephayinapile iqulethe ipesenti etyebileyo ye-antioxidants kunye nefiber yokutya. Ukusela ikomityi yejusi yepinapple ngaphambi kokulala kuyindlela eluncedo yokukhawulezisa inkqubo yokulahlekelwa ubunzima.
Ziziphi izizathu ezithintela ukulahleka kwesisindo ngokutya?
Uphononongo lubonise ukuba ukungaphumeleli ukunamathela kwisondlo sesinye sezizathu eziphambili zokungabikho kokuphumelela kokutya. Xa umntu engabambeleli utshintsho kwindlela yokutya kunye nokulawula iikhalori ezisetyenzisiweyo, kuba nzima ukufezekisa iinjongo zokunciphisa umzimba.
Ukongeza, ukungatyi isixa esaneleyo seprotheyini kunokubangela impembelelo engalunganga kwinkqubo yokutshisa amanqatha omzimba kunye nesantya sokutya. Ngokuchasene noko, ukutya iicarbohydrates ezininzi kunokubangela ukonyuka kokugcinwa kwamafutha.
Ukugqithisa inani elicetyiswayo leekhalori ngosuku, ngaphandle kokuzilolonga kunye nokuzilolonga, kunokubangela ukuba ukutya kungaphumeleli ekunciphiseni ubunzima. Ukongezelela, ukutya ukutya okucutshungulwayo okanye okucutshungulwayo kunokuqulatha umxholo ophezulu weekhalori kunye namafutha ongezelelweyo, okuchaphazela inkqubo yokutshisa amanqatha.
Ukungazilolongi kunye nokungalandeli indlela yokuphila esebenzayo kunokuchaphazela kakubi ubunzima. Ukushukuma kunye nokusebenza ngokomzimba ngamaxesha athile kunceda ukunyusa izinga lokutshisa iikhalori kunye nokuphucula inkqubo yokulahlekelwa ubunzima.
Kodwa kungekhona kuphela izinto zondlo kunye nezemidlalo kuphela ezijongene nokungabikho kwempumelelo yokutya. Ukungabikho kokulala kunye nokungabikho kwamanzi okusela kunokuchaphazela inkqubo yokutshisa amafutha kunye nemetabolism. Ukongezelela, ubukho bemeko ethile yonyango kunokukwenza ukulahlekelwa ubunzima kunzima, ngoko kufuneka udibane nodokotela ukuba anqume nayiphi na imiphumo yempilo enokuchaphazela ukulahleka kwesisindo.
Kukho nesigaba esaziwa ngokuba yi "weight stabilization"; Kunokubakho ukuhla kwezinga lokunciphisa umzimba emva kwexesha lokuqala lokulandela ukutya. Oku ngokuyinxenye kungenxa yokuba umzimba uziqhelanisa neenguqu kwindlela yokutya kunye nokulungelelanisa ukutshisa kwekhalori. Kwakhona kunokubakho iingxaki zehomoni ezichaphazela umsebenzi we-metabolic kunye neenkqubo zokunciphisa umzimba.
Ke ngoko, abantu kufuneka bazazi izinto ezichaphazela ukuphumelela kokutya ekunciphiseni umzimba, babambelele kukutya okuchanekileyo kunye nokuzilolonga rhoqo, kwaye baqinisekise ukuba balala ngokwaneleyo kwaye basele namanzi. Ukuba iziphumo ezanelisayo azifezekanga, ugqirha kufuneka adibane ukuze anqume nayiphi na imiba yezempilo echaphazela ukulahleka kwesisindo.
Yiyiphi indawo yokuqala yomzimba ukunciphisa umzimba emva kokutya?
Ukuncipha kwesisindo kuyinjongo elandelwa ngabantu abaninzi abazama ukukhupha amafutha amaninzi emizimbeni yabo. Abaninzi banokuzibuza apho inkqubo yokulahlekelwa kwamafutha iqala kuqala emva kokulandela ukutya.
Ngokuqhelekileyo, abafazi badla ngokulahlekelwa ngamafutha kuqala ukusuka kumzimba ongezantsi, njengeempundu, amathanga kunye nezinqe. Iingcali ziye zaqaphela ukuba ukugcinwa kwamafutha kubasetyhini kukhulu kwindawo ye-pelvic kunye neempundu. Ngoko ke, kunokuthiwa ukucwangciswa kweendawo zokulahlekelwa kwesisindo kwabasetyhini kuqala ngeempundu kunye ne-pelvis.
Ngokuphathelele amadoda, amanqatha amaninzi agcinwa kwindawo yesisu. Ngoko ke, ukulahleka kwesisindo kumadoda kunokuqala kwindawo ye-torso.
Nangona kunjalo, kufuneka siqaphele ukuba umzimba womntu unzima kwaye uyingqayizivele, kwaye umyalelo wokunciphisa umzimba unokuhluka kumntu kumntu. Kunokubakho abantu abanciphisa ubunzima kwindawo ethile yomzimba wabo ngaphambi kwezinye iindawo.
Ngokuqhelekileyo, ukulahlekelwa kwesisindo kwisigaba sokuqala kubalulekile kwaye ngokukhawuleza, kunye nokulahlekelwa kwesisindo esibonakalayo kunye noshintsho olubonakalayo kwimilo yomzimba kunye nempahla. Oku ngokuqhelekileyo kwenziwa kwiiveki ezi-4 ukuya kwezi-6.
Kubaluleke kakhulu ukuqwalasela ukuba ukwehla kobunzima kuxhomekeke kwizinto ezininzi, kubandakanywa utshintsho lwehomoni, imfuzo, indlela yokuphila kunye nokuzilolonga.
Ukuqonda iindawo apho amanqatha alahlekileyo ngokukhawuleza anokunceda abantu bafezekise iinjongo zabo zokunciphisa umzimba. Kodwa kufuneka bakhumbule ukuba eyona nto ibalulekileyo kukuthembela kukutya okunesondlo kunye nokuziqhelanisa nokuzivocavoca umzimba rhoqo ukuze ufumane iziphumo ezizinzileyo nezinempilo.
Zingaphi iikhilogram ezilahlekelwa yiyogathi yokutya?
Ukutya okukhawulezayo kweyogathi luhlobo lokutya olulandelwa ixesha elifutshane ukusuka kwi-3-7 iintsuku kuphela, kwaye kungokwemvelo ukuba akunakwenzeka ukuba ulahlekelwe ubunzima obubalulekileyo ngeli xesha lilinganiselwe. Ingxelo epapashwe kwiwebhusayithi ye- verywellhealth ibonisa ukuba ukutya kweyogathi kunokunceda ukunciphisa ukuya kuthi ga kwiikhilogram ezi-2.5 zobunzima phakathi kwexesha ukuya kwiintsuku ezi-4.
Ukutya iyogathi kufuna ukuba kutyiwe isixa esilinganiselweyo seyogathi enamafutha aphantsi, kwaye ukutya ikomityi enye kuphela kwanele isidlo sakusasa. Kukwacetyiswa ukuba uphuze ijusi entsha ngaphandle kweswekile kunye nesidlo esikhulu. Izinga lokulahlekelwa kwesisindo lingahluka ukusuka kumntu ukuya kumntu ngokuxhomekeke kwizinto ezizimeleyo ezifana nobunzima bangoku, umsebenzi womzimba, kunye nemikhwa yangaphambili yokutya.
Nangona kunjalo, kufuneka uqaphele ukuba ukulandela ukutya kweyogathi ixesha elide kunokuba yingozi kwimpilo yakho. Ngoko ke, kufuneka udibane nogqirha ngaphambi kokuba uqale naluphi na ukutya, kuquka ukutya kwe-yogurt.
Cucumber kunye nokutya kwamanzi kuphela, yehla kangakanani?
Ikhukhamba ithathwa njengenye yezona zinto zibalulekileyo kwi-cucumber kunye nokutya kwamanzi, njengoko iqukethe i-antioxidants, iivithamini kunye neeminerali ezinegalelo ekuphuculeni impilo yomzimba. Ukongeza, ikhukhamba iqulethe ipesenti encinci yeekhalori, eyenza ibe yinto efanelekileyo yokutya.
Kukho iingenelo ezininzi ezinikezelwa yikhukhamba kunye nokutya kwamanzi kuphela. Okokuqala, oku kutya kuphantsi kweekhalori, ezinceda ekunciphiseni umzimba ngokukhawuleza. Okwesibini, ukutya ukhukhamba kunye nokusela amanzi abandayo konyusa izinga lokutshisa amanqatha emzimbeni kwaye kunciphisa umdla wokutya ngenxa yefiber equlethwe kuyo. Ngoko ke, abantu abalandela ukhukhamba kunye nokutya kwamanzi banokuba nomzimba ofanelekileyo kunye nempilo.
Ukufumana iziphumo ezilungileyo, kuyacetyiswa ukuba usele iikomityi ezimbini zamanzi abandayo imizuzu elishumi ngaphambi kokutya isidlo sakusasa. Ukongeza, kucetyiswa ukuba udle iplate yesaladi yekhukhamba kunye neqanda ukuze uncedise isidlo sakho sasekuseni. Kuya kufuneka kwakhona usele isixa esaneleyo samanzi imini yonke ukugcina i-hydration kunye nokuphucula iziphumo zokutya.
Ikhukhamba kunye nokutya kwamanzi kuphela kuyasebenza ekulahlekeni kwexesha elifutshane. Ingafakwa iintsuku ezisi-7 ukuya kwezili-14 ngokulahleka okumalunga nekhilogram enye ngosuku. Nangona kunjalo, kufuneka sikhankanye ukuba oku kutya kungokwexesha elifutshane kwaye akufanele kusetyenziswe ixesha elide, njengoko kunokukhokelela ekunqongopheni kwezondlo ezibalulekileyo zomzimba.
Ngaba ukutya okukhawulezayo kunemiphumo emibi kwimpilo?
Abantu abaninzi bebekhangela indlela ekhawulezayo nesebenzayo yokunciphisa umzimba, kwaye nangona kukho ukutya okuninzi okukhoyo, ukutya okukhawulezayo kuthathwa njengenye yezona zidumileyo. Nangona kunjalo, ngaba ukutya ngokukhawuleza kuneziphumo ebezingalindelekanga kwimpilo? Makhe sifumanise.
Ezinye iziphumo ebezingalindelekanga ezingephi, ezifana nesicaphucaphu, ukuqunjelwa, kunye norhudo, zivela emva kokuqalisa ukutya okukhawulezayo. Ngokuhamba kwexesha, ezi ziphumo zinokuhla. Nangona kunjalo, iziphumo ezibi kakhulu ngamanye amaxesha zenzeka kwiimeko ezinqabileyo.
Nangona amanye amayeza asetyenziselwa ukunciphisa umzimba, njenge-antidepressants, angabangela ubunzima, ukusebenzisa la mayeza anokunceda ukulawula ukutya, kodwa kufuna ukutshintsha indlela yokutya okungenampilo kunye nokusebenza komzimba.
Ukwehla ngokukhawuleza kobunzima bomzimba ngokutya nje iicalories ezimbalwa kunokucothisa imetabolism yomzimba wakho. Kukwayaziwa ukuba ukutya okukhawulezayo kunokubangela iziphumo ebezingalindelekanga ezahlukeneyo kunye nemingcipheko. Phakathi kwezi ziphumo bezingalindelekanga zamayeza okuncipha kobunzima boxinzelelo lwentliziyo kunye nesifo sentliziyo. Abanye abaxhasi bokutya kwe-Atkins bathi ukunciphisa ukutya kwakho kwe-carbohydrate ngokukhawuleza kwiprogram kunokukhokelela kwimiphumo emibi efana nokuphefumula okubi, intloko ebuhlungu kunye nokuqunjelwa.
Ngaphezu koko, uphando oluninzi lubonisa ukuba ukutya okujoliswe ekukhupheni i-toxins emzimbeni akusebenzi. Kukho iziphumo ezibonisa ukuba ukusetyenziswa okuphantsi kwe-omega-3 kunokunxulunyaniswa nokunyuka kwamathuba okudakumba.
Iingcebiso ngokubanzi zokugcina ubunzima obufanelekileyo emva kokutya
Abantu abaninzi benza imizamo emikhulu yokunciphisa umzimba ngokutya, kodwa eyona nto inzima kukugcina ubunzima obufanelekileyo emva kokuphelisa ukutya. Ukuze ufezekise oku, u-Yusra ucebisa ngokulandela amanyathelo alula kunye neengcinga ezinceda ukugcina ubunzima ngokuchanekileyo.
U-Yusra wachaza ukuba isinyathelo sokuqala sokuthatha ukutya ukutya okuncinci, njengoko oku kunceda ukujwayela umzimba kwisixa esamkelekileyo sokutya. Kubalulekile ukuba u-Yusra alungiselele uluhlu lweenjongo ezinceda ukuba ahlale enomdla kwaye egxininisekile, nokuba zihambelana nesiganeko esizayo okanye impilo yakhe jikelele.
Ukongeza, ezona ndlela zisebenzayo zonyango zokuzinzisa ubunzima ziquka oku kulandelayo:
- Phinda uvavanye iimfuno zekhalori zomzimba.
- Yidla iprotheyini eninzi.
- Yitya ngakumbi ifayibha.
- Sela amanzi amaninzi.
- Thatha iiprobiotics.
- Landela enye yeesistim zokuzila ukutya okwethutyana.
- Ukulungisa inkqubo yezemidlalo.
- Yandisa isantya sokuhamba imini yonke.
Ngaphezu koko, u-Yusra ucetyiswa ukuba azinikele ekutyeni okuphambili kunye nokutya okuncinci rhoqo, njengoko kunika uzinzo lweentsuku ezizayo kunye nokugcina ubunzima bakhe obufanelekileyo.
Ukuze ugweme ukufumana ubunzima emva kokulahlekelwa, uYusra uyacetyiswa ukuba alandele iingcebiso ezithile, ezibandakanya ukutya ukutya okunempilo kunye nokulungelelaniswa, ukuzivocavoca rhoqo, ukuphepha ukutya okukhawulezayo kunye nokutya okutyebileyo ngamafutha kunye noshukela, ukugcina ubuthongo obuhle kunye nokwaneleyo, kunye nokuphepha uxinzelelo kunye ixhala.
Ngokumalunga nezizathu zokufumana ubunzima emva kokuphulukana nazo, zinokubandakanya izinto ezinjengokuphumla kokutya okunekhalori ephezulu, ukunciphisa umsebenzi womzimba emva kokutya, kunye nokungabambeleli kwibhalansi yesondlo esifanelekileyo.
Ngokubanzi, ukugcina ubunzima obufanelekileyo emva kokutya kufuna ukuzibophelela ekutyeni ukutya okuncinci, ukuba nezithako ezinempilo ekutyeni, ukwenza umthambo, kunye nokuhlala kude nokutya okuyingozi emzimbeni.
Ngaba ukutya ngaphambi kokulala kukunceda unciphise umzimba?
Kukho ukutya okunokuba luncedo ekunciphiseni ubunzima kunye nokutshisa amanqatha xa kutyiwe ngaphambi kokulala. Kuyaziwa ukuba ukusela isiselo se-fenugreek ngaphambi kokulala ngelixa ukutya kunemiphumo emihle kwimpilo yomzimba, njengoko kunceda ukunciphisa umzimba kunye nokutshisa amanqatha.
I-Fenugreek iyaziwa ngokukwazi ukuvuselela i-metabolism kunye nokukhawulezisa ukugaya, okunceda ekutshiseni amanqatha ngokufanelekileyo. Kuyafaneleka ukuba uqaphele ukuba akukhuthazwa ngexesha elifanayo ukuba udle ngaphambi kokulala, kodwa kunoko kucetyiswa ukuba udle isidlo esincinci esityebileyo kwifiber ukuze ulahle ukuvakalelwa kwendlala ngaphambi kokulala. Oku kungenxa yokuba ukutya ngaphambi kokulala yenye yezinto ezibangela ubunzima kunye nobunzima bokutshisa amanqatha.
Kwakhona, kucetyiswa ukuba udle i-yogurt ye-skim ngaphambi kokulala, kuba isisityebi kwiprotheni kunye neshukela ephantsi. Ngombulelo kwezi zithako, iyogathi sisidlo esikhulu ngaphambi kokulala kwabo bazama ukunciphisa umzimba, njengoko inceda ukuba uzive ugcwele kwaye utshise amanqatha ngelixa ulele.
Ngokuphathelele iziselo, kukholelwa ukuba ukusela ijusi yomdiliya ngaphambi kokulala kunegalelo ekutshiseni iikhalori, njengoko iqulethe ikhompawundi yemichiza eyaziwa ngokuba yi "resveratrol," esebenza ukuguqula amanqatha amhlophe ayingozi abe ngamafutha amdaka atshiswe ngakumbi.
Nangona kunjalo, kufuneka uqaphele ukuba ukutya ukutya ngaphambi kokulala akukona kuphela into echaphazela ukutshiswa kwamafutha kunye nokulahlekelwa kwesisindo. Kukwabalulekile ukuba uhlengahlengise indlela ophila ngayo kwaye wenze umthambo rhoqo, ngaphezu kokutya ukutya okunempilo imini yonke.
