Ukutya yinto ephambili kwaye iyimfuneko ngenxa yempilo kunye nokuba sempilweni Kwaye kungenxa yoko utshintsho oluthile kwisidlo sakho semihla ngemihla luya kuba nefuthe elithe ngqo ekulahlekeni kwesisindo.
Kwinqaku elilandelayo siza kuthetha nawe malunga notshintsho ekufuneka lwenziwe ekutyeni kwakho. xa kufikwa ekunciphiseni umzimba ngendlela enempilo nesebenzayo.
Ubudlelwane phakathi kokutya kunye nokunciphisa umzimba
Ukunciphisa umzimba kuya kwenzeka xa umzimba usebenzisa iikhalori ezimbalwa kunokuba uchitha. Ukunqongophala kwekhalori Iya kufezekiswa ngeendlela ezahlukeneyo: ngokunciphisa kakhulu ukutya, ngokunyusa inkcitho yamandla ngenxa yokuzivocavoca umzimba okanye ngokudibanisa zombini. Nangona kunjalo, umgangatho wokutya okusetyenzisiweyo uya kuba nendima ebalulekileyo kulo mbandela. Ukutya ukutya okunezondlo ezininzi kunokunceda ukwanelisa umdla wakho ngelixa ulawula indlala yakho.
Utshintsho lokutya olukunceda ukuba unciphise umzimba
Ukukhethwa kokutya okutyebileyo kwezondlo
Ukutya okunezondlo kuya kuba ziziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, iiproteni ezibhityileyo, kunye neemveliso zobisi ezinamafutha aphantsi. Oku kutya kuqhelekile ikhalori ephantsi kunye nezityebi kwiivithamini, iiminerali kunye nefiber, into eya kukuvumela ukuba ulawule ukutya kwakho kunye nokunciphisa umzimba.
Qaphela ngeenxalenye
amacandelo olawulo Kubaluleke kakhulu xa kuziwa ekunqandeni ukusebenzisa iikhalori ezininzi kunokuba kuyimfuneko. Yiyo loo nto kucetyiswa ukuba kusetyenziswe iipleyiti ezincinci kunye nokulinganisa izahlulo.
Kuphephe ukutya ukutya okwenziwa ngokugqithisileyo
Ukutya okucutshungulwayo kudla ngokuba neekhalori ezininzi, kuneswekile eninzi eyongeziweyo kunye namafutha agqithisiweyo. Oku kutya kuqhelekile ukutya okukhawulezayo, iziselo ezithambileyo ezineswekile kunye neelekese. Ukuba ufuna ukunciphisa umzimba kufuneka uphephe ukusebenzisa ezi ntlobo zokutya.
Yandisa ukutya kwakho ifayibha
Ifayibha licandelo eliphambili ekutyeni okunempilo kwaye inokukunceda ukuba uphulukane nezo khilogram zingaphezulu. Ukutya okutyebileyo kwifiber iziqhamo, imifuno, ukutya okuziinkozo kunye neembotyi. Ezi ntlobo zokutya ziya kunceda ukwanelisa ukutya kunye nokunciphisa i-calorie absorption. Ukongeza koku, ifayibha ilunge kakhulu kwimpilo yokwetyisa kwaye inokunceda ukuzinzisa amanqanaba eswekile yegazi.
Ukutya okwaneleyo kweprotheyini
Iprotheyini sisondlo esibalulekileyo esiza kunceda ukugcina ubunzima bemisipha ngelixa ulahlekelwa ubunzima. Yiyo loo nto kulungile ukubandakanya imithombo yeprotheyini ebhityileyo efana nenkukhu, intlanzi, amaqanda kunye neemveliso zobisi ezinamafutha aphantsi kukutya kwakho kwemihla ngemihla.
Qaphela iiswekile ezongeziweyo kunye namafutha ahluthayo
Iswekile eyongeziweyo kunye namafutha ahluthayo Baya kuba negalelo elikhulu ekufumaneni ubunzima. Yingakho kubalulekile ukunciphisa ukusetyenziswa kokutya kunye neziselo eziqulethe amanqanaba aphezulu eswekile eyongezelelweyo, njengeziselo ezithambileyo. Ngokunjalo, kubalulekile ukunciphisa amafutha ahluthayo kwaye ukhethe amafutha anempilo njengeoli ye-olive enyulu kunye namantongomane.
Sela amanzi amaninzi
Amanzi abalulekile ukuze umzimba usebenze ngokuchanekileyo kwaye ulawule umdla wokutya. Sela amanzi aneleyo imini yonke Ingundoqo xa kufikwa ekunciphiseni ubunzima kunye nokukwazi ukwanelisa umdla wakho wokutya.
Ngamafutshane, ukukwazi ukunciphisa umzimba ngendlela ephilileyo kuya kubandakanya, phakathi kwezinye izinto, utshintsho olubalulekileyo kwisidlo sakho semihla ngemihla kunye nendlela yakho yokuphila. Ngaphandle koku, kubalulekile ukudibanisa oku kutya ngokwenza umthambo rhoqo. Kwakhona khumbula ukuba ngaphambi kokuba wenze utshintsho olubalulekileyo kwisidlo sakho, kuyacetyiswa ukuba udibane nochwepheshe owaziyo ukuba angakunika njani izikhokelo zokulandela ukuze unciphise umzimba ngendlela enempilo.