Ngokuqinisekileyo ukhangele ulwazi malunga nezinto ezi Okona kutya kulungileyo ukunciphisa umzimba kwaye ufumane umfanekiso obunawo engqondweni ixesha elide. Mhlawumbi ukwixesha ebomini apho ufuna ukubonakala ngcono, kufuneka unciphise umzimba okanye ufuna nje ukuziva usempilweni kwaye kubaluleke ngakumbi.
Ukulahlekelwa ubunzima akuyona into elula, kodwa kunye ukutya okuchanekileyo kunye nemikhwa efanelekileyo, yinjongo efikelelekayo. Guqula i indlela zokutya kunye nokuchasana nesilingo sokutya okuphezulu kwishukela kunye namafutha kunokubonakala kunzima, kodwa ukubeka iinjongo ezicacileyo kunye nokukhetha ukutya kwendalo kwaye iluncedo yenza indlela inyamezeleke ngakumbi.
Ukubaluleka kotshintsho kwimikhwa
Ngokufuthi kufuneka senze uhlengahlengiso kwindlela esitya ngayo nakwindlela esiphila ngayo. Oku kuquka ukukhetha ukutya okunempilo kwaye, ewe, kubandakanye umthambo kwindlela yethu yesiqhelo. Ukuhamba ubuncinane imizuzu engama-30 ngosuku ngesantya esikhawulezayo sisiqalo esihle. Ngaphaya koko, kuyacetyiswa ukuba uzilolonge i-aerobics ukwandisa inkcitho ye-caloric.
Masizilahle izinto ezibizwa ngokuba "kukutya okungavumelekanga" njengokutya kwamashishini, iipastries, iitshokolethi kunye nokutya okukhawulezayo. Masizitshintshe ngokhetho olungcono njengeziqhamo, imifuno kunye neeprotheni ezibhityileyo. Oku kutya akutyebi kuphela kwizondlo, kodwa kuyanceda phucula ukwetyisa kunye nokwandisa ukuhlutha.
Ukutya okukunceda ukuba unciphise umzimba
Ngezantsi, singena kuluhlu lwe ukutya okucetyiswayo kakhulu ukuba ujonge ukunciphisa umzimba ngendlela enempilo. Oku kutya kuneempawu ezikhuthaza ukutshiswa kwamafutha kunye nokulawula ubunzima ngenxa yezondlo zazo eziphambili:
Ikhukhamba
Ikhukhamba yenye yemifuno ethandwa kakhulu kwizidlo zokulahlekelwa kwesisindo. Ukwakhiwa kwayo malunga nenye I-95% yamanzi yenza iqabane eligqibeleleyo ngokuchasene nokugcinwa kwamanzi. Ngaphezu koko, iqulethe ifayibha ephucula ukuhamba kwamathumbu kwaye inceda ukuhlutha.
Nge kuphela Iikhalori ezingama-13 kwiigram ezili-100, ikhukhamba iyinxalenye efanelekileyo yeesaladi kunye ne-smoothies, ibe yinto egqwesileyo ehambelana nayo nayiphi na ukutya okunciphisa umzimba.
Iirasberries
Ezi ziqhamo zincinci azinandi nje kuphela, kodwa ziluncedo kakhulu. Ziqulathe i-flavonoid anthocyanins, ekhuthaza ukuveliswa kwe-adiponectin, ihomoni elawula amanqanaba eshukela egazi, inceda ukuzinzisa imetabolism.
Ngaphaya koko, enkosi kumxholo wayo ophezulu we ifayibha, ama-raspberries anciphisa ukuvuvukala kunye nokulwa nokukhanga, okwenza kube yi-snack enkulu kwabo bafuna ukugcina ubunzima obunempilo.
Berenjena
I-eggplant, eyaziwa ngayo umxholo wekhalori ephantsi (iikhalori ezingama-24 nge-100 grams), zizityebi kwi-antioxidants kunye nefiber, encedayo phucula ukwetyisa kunye nokukhutshwa kwendalo komzimba. Ukongeza, inokusetyenziswa kwiiresiphi ezininzi, ezifana nokuzaliswa, iitshiphusi ezinempilo okanye nakwimo yamanzi e-eggplant, eyaziwa ngokuba yi-fat-burning properties.
I-Blueberries
Zityebile kwi-antioxidants kunye neempawu ezichasayo, ierranberries Banegalelo ekuphuculeni impilo jikelele. Ziqulathe i-anthocyanins, ezinempahla yokukhawulezisa imetabolism kunye nokukhuthaza ukulahleka kwamafutha omzimba.
UPomelo
Igrapefruit yenziwe nge Iipesenti ezingama-90 ngamanzi, okwenza kube kukutya okufanelekileyo kokutya okuphantsi kweekhalori. Ukongeza, igalelo layo lefiber kunye neevithamini ezifana neC kunye no-A zinceda ukwanelisa indlala, ukunciphisa ixhala lokutya okunekhalori ephezulu.
Ipayina
Yaziwa ngayo umthamo we-diuretic, i-ananas iluncedo kakhulu ekunciphiseni ukugcinwa kwamanzi kunye nokuphelisa i-toxins. Iqulethe i-bromelain, i-enzyme eyenza lula iprotheni yokwetyisa, ukunceda umzimba ukufunxa izondlo ngokufanelekileyo.
I-Avocado
Iavokhado ngumthombo otyebileyo we amafutha aphilileyo ezibonelela satiety ixesha elide, ukunceda ukuphepha iinkanuko. Nangona i-caloric, kuyacetyiswa ukuba uyidle ngamancinci amancinci sebenzisa inzuzo yayo yesondlo ngaphandle kweekhalori ezingaphezulu.
Amaqanda
Amaqanda kukutya okupheleleyo okubonelela ngesixa esikhulu iprotheni ekumgangatho ophezulu kunye namafutha anempilo. Ukutya iqanda kwisidlo sakusasa ukwandisa ukuhlutha kwaye ukunciphisa kakhulu ukusetyenziswa kweekhalori ngexesha lokuphumla kosuku.
Itiye elihlaza
Edume ngayo iimpawu ze-thermogenic, iti eluhlaza yonyusa izinga lokutya, inceda umzimba ukuba utshise amanqatha amaninzi. Isiphumo saso se-diuretic sikwaluncedo ukulwa nokugcinwa kwamanzi.
Ishokoleta emnyama
Isetyenziswe ngamacandelo amancinci kunye nomxholo we-cocoa omkhulu kune-70%, itshokolethi emnyama lukhetho oluhle kakhulu kwabo bafuna unyango ngaphandle kokulahla ukutya kwabo. Yiba negalelo antioxidants y amafutha aphilileyo ezikhuthaza ukunciphisa umzimba.
Ukukhetha ukutya okunempilo kunye nokuziqhelanisa nokutya okunokulinganisela kuyisitshixo sokunciphisa umzimba ngokufanelekileyo. Kwakhona, ungalibali ukudibanisa oku kutya kunye nesiqhelo ukwenza umthambo rhoqo kunye nokugcina iindlela zokuphila ezisempilweni ngokubanzi.
Ngokuhambelana kunye notshintsho oluncinci, uya kufezekisa injongo yakho kwaye uphucule impilo yakho jikelele.