Ngomzuzu kukho ukutya okuninzi ezahlukeneyo kunye nezinye iindlela zokunciphisa umzimba, kodwa akukho nabathengi abanokuqiniseka kuze kube sekupheleni kokusebenza kwezinto ezikhethiweyo. Ewe, ukuba ulandela zonke iingcebiso, ukunciphisa ubunzima buza kufika kamva okanye kamva. Kodwa yiyiphi indleko? Yintoni esinokuyilindela kulo?
Inyaniso kukuba bonke abantu kunye nomzimba wakhe yi-flora ehlukeneyo kwaye kufuneka baphathwe ngendlela yokusebenzisana, ukwenzela ukuba bangabangeli ingxaki. Njengomthetho, izazinzulu zithi abesifazana kufuneka banciphise i-caloric intake kwi-1200 Kcal ngosuku. Ingaba kunjalo ngokwenene, kuba yonke intokazi ingumntu nje ngaphandle, kodwa nangaphakathi?
Ingxelo epheleleyo
Abaninzi bezondlo baxela ukuba inani leekhalori ezimiselweyo ngomhla wokumkelwa kommeli omnye wesifazane unokungabi nongeniso okanye anganeleli kwenye. Kwaye umxholo wale nto ayikho kuphela kwisigaba sokunyuka okanye ukukhula, kodwa nangendlela yobomi ngokwawo. Abafazi banesimo esahlukileyo kwaye oku kuyachaphazela. Ngoko, omnye ngumntu kwaye uhamba kakhulu, ngelixa umfazi omdala sele engumqeshwa weofisi aze achithe iintsuku zakhe kwikhomputha yonke ixesha, efezekisa imisebenzi yakhe.
Indlela ngamnye
Ngoko ke, xa sele sele sinqume ukuba indlela ethile yinto emele ihlale ingqalelo xa ikhetha ukutya, masiqhubeke. Emva koko, kufuneka wenze ukhetho kwaye wenze isigqibo ngokuhambelana neminqweno namathuba abo malunga noya kulandela inkqubo yokulahlekelwa ubunzima. Unokuqhagamshelana nesondlo sokutya okanye ukukhokela inkqubo yonke. Amava abonisa ukuba abaninzi basalindela ukhetho lwesibini, kuba akuyena wonke umntu othanda ukungenelela ngoncedo lwezokwelapha kwaye akunakho ukuthenga wonke umntu. Ukuba ukhetha uNombolo 2, ke ukhethe okokukhetha okuphezulu kuphela.
Amasu amatsha
Okwangoku, isicwangciso esitsha sokulahlekelwa kwesisindo siye safumaneka esingenayo ingozi yempilo kwaye sinika ithuba elikhethekileyo lokufumana ifom efunwayo ngokukhawuleza.
Umgaqo-siseko we-ZigZag umsebenzi wokwenza inkcitho yamandla kunye neekhalori ezidliwayo ngokuhambelana nemisebenzi kunye neemfuno zendalo nganye. Ngenxa yoko, isigulane ngasinye siphathwa njengomntu ohlukeneyo.
UMifflin-San Zheor kunye nomgaqo wayo
Emuva ngo-2005, i-formula ye-Mifflin-San Jéora edumileyo yaqatshelwa njengeyona ndlela iphumelele. Ingundoqo yayo yayiyiirekhodi ezithile kunye neenkcazo zomzimba womntu, kunye nazo zonke iinkqubo zomzimba. Kwakuyi-American American Dietitian Association eyamkela le fomula, njengokuba inyanisekileyo inyaniso kwaye ihambelana neemfuno.
I-Formula Catch-McCardle
I-formula evela kwiCatch-McCardle yenye yeentlobo zefomula yangaphambili, kodwa njengazo zonke ezinye, nazo zineemeko zayo. Ukwahlukana kukuba isiseko sefom entsha entsha kubalwa kwamanqatha omzimba, kungekhona yonke into. Le ndlela iyisisombululo esihle kubantu abangenako ubunzima obukhulu.
Inkqubo yeHarris-Benedict
Le fomyula inomlando omde, ekubeni yaveliswa kwinkulungwane edlulileyo. Okufunekayo kwenzululwazi yesondlo kwangekhulu elidlulileyo kwakushukumisa ukukhula kobomi babemi. Iingcamango malunga ne-5% ngemilinganiselo yanamhlanje idlulisa isidingo somzimba wokutya kunye neekhalori. Kukho ukubonakala kweziphumo ezingalunganga kwiimeko zamabhinqa amancinci aneenhlobo eziluhlaza.
Zig Zag
Le nqubo inezibalo ezizodwa kwaye iya kunceda nabani na ukuba bakhethe enye yefomula apha ngasentla ukuze bafumane iziphumo zabo. Ngenxa yoko, umxhasi kuphela kufuneka anqume oko kukulungele. Xa usuvele uchaze le fomyula, ungangena idatha yakho: ubunzima, ubudala, isondo, ukwandisa izinga lomsebenzi wokwenyama. Emva koko le nkqubo yenza ngokuzenzekelayo izibalo kwaye inquma wena umgangatho wemithwalo efunekayo, inani lokuthatha iililories ngosuku kwaye njalo.
Izinga lomsebenzi wokwenyama, yintoni na?
Ngamnye uneshedyuli yayo apho ulawulo lwamaxesha onke luxhomekeke kulo, kwaye ngokufanelekileyo, imithwalo yemvelo. Wonke umntu uyazi ukuba umntu omnye uyavuka kusasa aze ahambe okanye angene kwimidlalo, ngelixa elinye lingavumela ukuba i-sabenic ingenzi kwaye ichithe ixesha layo elikhululekile elingaphambi kweTV kwi-van.
Uhlelo lweZig-Zag luchaza uhlobo lwakho lomthwalo kunye nomgangatho wento ebalulekileyo. Ukuze ulungise inkqubo ngokufanelekileyo, kuyimfuneko kuphela ukukhetha into efanelekileyo eya kuhlangabezana nemilinganiselo yenyaniso yomsebenzi wakho. Iziphumo ziya kwenziwa ngokuzenzekelayo usebenzisa i-calculator eyakhelwe ngaphakathi.
Inkcazo
Emva kokuba inkqubo ibalwe zonke iziphumo, ibonisa idatha elandelayo:
- iimfuno ezisisiseko,
- ukulahleka kwesisindo,
- ukulahleka kokunyuka kwexesha, njl
Iimfuno eziphambili zibala ukuba ziphi iikhalori ezifunekayo umzimba wakho ukuze ungaphazamisi, kodwa ukuphucula inkqubo yokuxilonga.
Kwinqanaba lokunciphisa ubunzima, uya kunikwa ulwazi oluchanekileyo oluya kukunceda ukulahla iikhilogram ezingaphezulu.
Kwinqanaba lokulahleka kwesisindo esiphuthumayo, ixabiso lekhalori eliphantsi kakhulu apho iikhilogram zakho ziya kudala ziza kuboniswa. Ngaloo ndlela, umzimba uya kuqalisa inkqubo yokulahleka kwesisindo esiphuthumayo kwaye ekugqibeleni kuya kutshisa ioli. Kodwa ungalindeli ngenxa yalolu lathisi. Awufanele ulahlekelwe ngumthamo omkhulu, njengoko eli lizayo linokuba nempembelelo echaseneyo kunye nesiphumo esingathandekiyo. Ukuzibeka iliso kwintlalo-ntle kunye nendlela umzimba wakho uphendula ngayo kule nciphiso. Ukuba uvakalelwa kukuphazamiseka okubukhali okanye umphumo ongalunganga, ngoko umgangatho kufuneka utshintshwe.
Kufanelekile ukukhumbula ukuba ukuncipha kwinani leekhalori ezigqitywa ngumzimba liqala ukusabela kwizenzo, oko kukunciphisa i-metabolism. Esi siphumo siya kunceda ukunciphisa ubunzima ngokugqithiseleyo, kodwa sinemiphetho yaso. Ukuba inkqubo ye-metabolism iqala ukuncipha, inokukhokelela ekubeni inokuyeka ukuphela. Isenzo esinjalo sekude saziwa ngokuba yi "plateau". Kuthiwa ukuba ukupheliswa kwamanqatha amaninzi kufanele kube lula kwaye kuhambelane, kwaye kungabonakali. Kwiindlela zeZig Zag, umjikelo wemihla ngemihla uhlongozwayo owenzelwe ukulahleka kwesisindo esilula kodwa esilungileyo.
Kwiintsuku ezi-7 uya kufumana ulwazi olubalulekileyo ukwandisa okanye ukunciphisa ukutya kwe-caloric ekudleni. Imilinganiselo ingatshintsha imihla ngemihla ngokuhambelana nemilinganiselo yakho kunye nemigangatho yoqeqesho. Kufuneka uzalise ngokucophelela zonke iimfuno ezifunekayo ukuze ufezekise umphumo ofunwayo ngexesha elifanelekileyo. Kwakhona, unokuzikhusela ngokutshatyalaliswa ngokukhawuleza kunye nokuzisa ingozi kumzimba wonke. Iprogram yeZig Zag iya kunceda ukuqinisekisa ukuba umgangatho wakho we-metabolism awuyi kuhla, njengoko ukupheliswa kwayo kuthethwa ukuba iikhalori ziya kupheka.