Nakuphi na ukutya kunomgomo oyintloko - ukuphelisa ii-fat deposits. Nangona kunjalo, izinga lokulahleka kwesisindo alilingani nalolu hlobo. Ukulahleka kwesisindo ngokukhawuleza kubangelwa kukuba ilahleko ilahlekile. Ngendlela ibuyiselwa ngokukhawuleza. Ukuba uhlala kwisidlo esizinzileyo, emva kokulahlekelwa ngumkhuhlane kuza kuqala ukuphula izicubu zomzimba, kwaye utshise iikhalori. Kwaye, oku, kuya kuba nefuthe elibi kwimpilo ngokubanzi, kwaye emva kokugqitywa kwesondlo kusongela isantya esheshayo seepounds. Ukongezelela, isisombululo sesisu esicatshulweyo siqala ukutshintshwa ngamathambo enqatha, ngoko imeko ibuhlungu kwaye yonke ixesha ulahlekelwa yiphilisi eyongezelelekileyo iyanda kunzima. Ngoko ke, ukhethe ukutya okutya okunempilo okwehlisa umzimba ngokukhuselekileyo kunye nomzimba.
Isantya esiphezulu sokulahlekelwa isisindo.
Isantya esiphepheyo sokulahlekelwa kwesisindo akusibala nzima ukubala. Kwiindleko zamandla, enye iikhilogram yezicubu ezinamafutha zilingana nama-calor 7700. Kwaye xa ushisa ngaphezu kwama-1100 khalori imihla ngemihla, ngaphezu kweveki, ulahlekelwa i-kilogramgram yesisindo ngeveki: iintsuku ezisixhenxe x 1100 iikhalori = 1 kilogram. Kwaye oku kukhulu ukuvumeleka kokulahlekelwa kwesisindo kunye nokutya okunempilo. Yaye ukuba uhlala uhambelana nemithetho yokutya okunempilo, ungaphonsa iikhigramgram ezingama-52 ngonyaka. Kwaye umphumo uya kuhlala nawe ngonaphakade. Ukongezelela, ukususela ekusebenziseni ukutya okunjalo akuyi kuba nemiphumo emibi, kuba ukulahlekelwa kwesisindo kubonakala kuphela ngokutshisa ii-fat deposits.
Ukulahlekelwa iipilisi ezingaphezulu kunye nokuzilolonga umzimba.
Nangona kunjalo, kufuneka kuthathelwe ingqalelo ukuba umthwalo ngokomzimba awuyi kunika ilahleko ngokukhawuleza. Ngexesha loqeqesho, imisipha iqiniswa kuqala kwaye imetabolism ikhawuleza. Kwaye uqala ukulahlekelwa isisindo ngokunciphisa umthamo: uqala ukukhupha izicubu ze-muscle, ukufumana imilo ecacileyo. Ukongezelela, uqeqesho luya kunceda ukutshisa iikhalori ezidliwe nguwe, eziza kubakho ukulahlekelwa kweefowuni xa usenza njalo ngaphandle kokutshatyalaliswa kwezicubu zomzimba. Yaye nangona inkqubo yokulahlekelwa isisindo iphuculwa, kodwa xa kuthelekiswa nemingcele yamanqaku ehla ngemihla, iphilile.
Iphutha elithile lekhalori.
Zonke iiprogram zokulahlekelwa kwesisindo zenzelwe enye injongo-ukudala ukulahleka kwekhalori. Oku kuthetha ukuba kufuneka utshise iikholori ezininzi imihla ngemihla kunokutya kwakho. Ukusilela kweekhalori kufuneka kube ngama-20-25%, eli phesenti lizinga elikhuselekileyo lokulahleka kwesisindo. Kodwa nakhona ufanele uqikelele ukuba i-pesenti eyiyo yeekhalori iya kuxhomekeka kwiminyaka yakho, ngesini, ngokomzimba. Ukuba udla i-kcal ka-2000 ngosuku, kufuneka uchithe i-2500 kcal: iikhalori ezingama-2000 x 0, 25 iikhalori = 500 kcal.
Ukufezekisa ukulahleka kwekharori, kufuneka udle ukutya okuphantsi kweekhalori okanye ukwenza umzimba. Kodwa inkambo engcono kukudibanisa ezi ndlela ezimbini zokugcina impilo xa usweleka.
Kodwa khumbula ukuba onke la manani alinganisekile, kuba unako ukucacisa ukukhawuleza ngokukhawuleza kwekhawulezileyo, kunye nokukhetha indlela yokwakha i-calorie deficit, nguwe kuphela, ekubeni uyazi iziqu zakho kunye nezibonakaliso zakho.