Iintsomi ezili-13 ezingakuvumeli ukuba unciphise umzimba

Kukho iintsomi kunye nokuqonda gwenxa ngokubhekisele ekutyeni okunciphisa umzimba, okuthi ekugqibeleni kukhokelele kukutya okungalinganiyo, okwenzakalisa impilo kuphela ngaphandle kweziphumo kwisikali.

Intsomi 1: "Iicarbohydrate zikwenza utyebe"
IiCarbohydrate zezona zinto zingumthombo wamandla emzimbeni. Oku akufuneki kuthintelwe kwaye kufanele kugubungele ama-50 ukuya kuma-60% exabiso elipheleleyo lekhalori (TCV). Umzimba udinga ubuncinci ubuncinci bemihla ngemihla bee-carbohydrate kuba, ngokungabikho kwe-carbohydrate, isebenzisa ezinye izondlo njengomthombo wamandla (iiproteni kunye namafutha), ezinokubangela umonakalo ongenakulungiswa. Kwelinye icala, ukuba zityiwe kakhulu zigcinwa njengamafutha.

Zimbini iintlobo zeecarbohydrate:

• Elula: zikhona kubisi, iziqhamo, imifuno, iicookies eziswiti, iikeyiki, iibhili, iikeyiki, iilekese, iisodas ezingatyiyo, njl Zifunxwa ngokukhawuleza kwaye akukho ngaphezulu kwe-10% ye-VCT ekufuneka ibekhona kukutya kwemihla ngemihla kwaye ipesenti kufuneka igqunywe lubisi, iziqhamo kunye nemifuno. Zonke ezinye iicarbohydrate ezilula kufuneka zityiwe manqaphanqapha.
• Ii-Complexes (isitatshi): Zikwiitapile, iitapile, umbona, ukutya okuziinkozo kunye nezinto eziphuma kuzo (irayisi, ipolenta, iimbewu, njl. Ezi zifunxwa kancinci. Oku kufanele ukuba kumele phakathi kwama-40 nama-50% yamandla eentsuku zonke.

Intsomi 2: "Amanzi athathwe ngokutya ayakutyeba"
Amanzi akaboneleli ngeekhalori ngenxa yoko ayityebisi. Nokuba ithathiwe ngaphambi okanye ngexesha lokutya, ibangela ukugcwala kwaye ke kuthintele ukusetyenziswa kokunye ukutya. Ukuba ugalelwe ubuninzi, ukucola ukutya kuhamba kancinci kancinci ngenxa yokuxutywa kweencindi zesisu.

Intsomi 3: "Iziqhamo ziyatyebisa ukuba zityiwe emva kwesidlo"
Isiqhamo sinika iikhalori ezifanayo ngaphambi okanye emva kokutya. Ukuba ityiwe ngaphambili, ivelisa ukugcwala ngenxa yomxholo wayo wefayibha, kuthintela ukungenisa okugqithisileyo okulandelayo. Umyalelo apho ukutya kutyiwa khona akunamsebenzi nokuba inani leekhalori liyafana.

Intsomi 4: "Ukukhanya okanye ukunciphisa ukutya kweekhalori kunciphisa umzimba"
Ayizizo zonke iimveliso zokutya ezineekhalori ezimbalwa kunezo zesiko. Kuyacetyiswa "kusoloko" ukufunda iilebheli. IKhowudi yokutya kaZwelonke imisela ukuba ukutya kuncitshisiwe kwiikhalori xa ukwenziwa kweekhemikhali kunokuqinisekiswa kungaphantsi kweepesenti ezingama-30 kwimveliso yemveli. Okwangoku, ukuba zityiwe kakhulu zinokubangela ukutyeba.

Intsomi 5: "Iivithamini zikwenza utyebe"
Iivithamini aziboneleli ngeekhalori ngenxa yoko azikwenzi utyebe, kwaye azinciphisi ubunzima.

Intsomi 6: "Iicarbohydrate kunye neeproteni azinakutyiwa kunye kwisidlo esinye"
Ukutya okuninzi kungumxube weecarbohydrate, iiprotein kunye namafutha, ke akukho ngqiqweni ukwahlula izinto zazo. Inkqubo yokwetyisa yomntu iyakwazi ukwetyisa owona mxube wohlukeneyo wokutya.

Intsomi 7: "Ukutya okupheleleyo akutyebisi"
Ukutya okupheleleyo kubonelela ngesixa esikhulu sefayibha kunokutya okusulungekisiweyo, kodwa ukwenziwa ngokubhekisele kwiikhalori kuyafana. Nangona kunjalo, iinkozo ezipheleleyo zinezakha mzimba eziphezulu kunezo zingagqitywanga. Ifayibha ibonakalise ukuba iluncedo kakhulu emzimbeni njengoko iphucula ukuhamba kwamathumbu, inceda ukunciphisa iswekile yegazi kunye namanqanaba e-cholesterol kwaye kuthintela izifo ezinje ngomhlaza.

Intsomi 8: "Ioyile yomnquma ayikwenzi utyebe"
I-oyile ye-Olive, njengezinye iintlobo zeoyile, ibonelela nge-9Kcal./gram, nokuba isetyenzisiwe iluhlaza okanye iphekiwe, ke ukusetyenziswa kwayo kufuneka kumodareyithwe ukuthintela ukutyeba.

Intsomi 9: "Ezona ziqhamo zimnandi njengeebhanana kunye neediliya ziyakutyeba"
Kufuneka kuqatshelwe ukuba ibhanana sisixhobo esihle kakhulu ukuba sisetyenziswe kwiZicwangciso zeZondlo ukunciphisa umzimba ngenxa yenqanaba eliphezulu lokuhlutha, ukuba siyatya ayivuthwa. Ukongeza, ukuba sithelekisa i-100 g yeziqhamo ezichaziweyo, kunye ne-150 g yeapile, ukutya ikhalori kuyafana. Kuyafana nangediliya: iiyunithi ezili-10 ezinkulu zilingana ne-apile ephakathi (150 g).

Intsomi 10: "Ubunzima obugqithisileyo bubangelwa kukugcina ulwelo"
Kuqhelekile ukuva ibinzana elithi "ubunzima bam obugqithisileyo ngenxa yokugcinwa kolwelo." Le nkolelo ithandwayo kufuneka ichazwe kuba kokubini ukutyeba kakhulu kunye nokutyeba kakhulu kubonakaliswa ngamafutha omzimba agqithisileyo hayi amanzi. Ke ngoko, ukusetyenziswa ngokungakhethiyo kwe-diuretics, ngaphandle kwengcebiso kunye nokuyalelwa ngugqirha, kubangela umngcipheko empilweni.

Intsomi 11: "Imithambo iyatyeba"
Ngamaxesha amaninzi, uloyiko okanye unxunguphalo kunokubangela abantu abathile ukuba batye kakhulu ukutya okuhlala kunamandla aphezulu njengecookie, itshokholethi, amandongomane, iilekese, njl. Ukutyeba kuyenzeka ukuba ukutya ukutya kwamandla, okunxulunyaniswa nezi meko zoxinzelelo, kugcinwa ekuhambeni kwexesha.

Intsomi 12: "Uninzi lweziganeko zokutyeba kakhulu zibangelwa zizizathu zofuzo"
Nangona ipesenti encinci yamatyala okutyeba kakhulu ngenxa yoonobangela bemfuza, uninzi lwazo lunxulumene nemikhwa yokutya engalunganga kunye nokungabikho kokusebenza komzimba.

Intsomi 13: "Ukutsiba izidlo kulungile ukunciphisa umzimba"
Abantu abaninzi bakholelwa ukuba ngokutsiba isidlo ngemini baya kuncipha ngokulula. Nangona kunjalo, kufanelekile ukwahlulahlula-hlula ukutya okwenziwa mihla le kukungeniswa, ubuncinci ezine, ukunqanda ukufikelela kwisidlo esilandelayo ngoxinzelelo, kuba oku kuhlala kukhokelela kukutya okunyanzelekileyo kokutya okune-eneji ephezulu yamandla.

Umthombo: Iluncedo kakhulu