Nsuku zonke umzimba wethu usebenzisa amandla ekufudumala umzimba, ukugaya ukutya, kunye neenwele ezikhulayo, izipikili, ukuphefumula emoyeni kunye neentliziyo. Iinkqubo ze-biochemical ezenzeka ngaphakathi kuthi zifuna amandla. Ngenxa yoko, iikhalori zidla rhoqo, nangona silala.
Kodwa nangona kunjalo, abanye abantu abachitha ixesha elininzi kwindawo yokuzivocavoca abanakunciphisa ubunzima, kwaye abanye abazange bahlanganyele kwimidlalo, kodwa bahlala bomelele. Yintoni na? I-metabolism eyona nto ichaphazela inkqubo yokulahlekelwa isisindo - isibonakaliso sokwanda kwamandla kagesi. Lo ngumlinganiselo wokushisa owenziwe kwimeko yokuphumla kunye nentuthuzelo yentuthuko. Ukutshintshisana kwamabhinqa kuncinci kunabantu, malunga ne-10-15%. Kwakhona, isiseko semetabolism sinciphisa ngokuzila ukutya nezifo ezithile.
Cold for help
Uninzi lwazo zonke iikhalori umzimba wethu uchitha yinkxaso yokushisa komzimba. Kwaye oku kwimeko yokushisa yegumbi eliqhelekileyo. Yaye ukuba unciphisa izinga lokushisa lomoya ukuya kuma-10-15 degrees, ngoko ukusetyenziswa kweekhalori kuya kwandiswa ngamabini okanye kwaphindwe kathathu. Kubalulekile ukuphawula kunye nelokuba ekutshiseni kwamandla omzimba kudla ngokugqithiseleyo ukusuka kwiivenkile ze-fat to 90% (umahluko ovela kwimithwalo yemvelo efuna iindleko ze-carbohydrates). Yingakho ukuwa kunye nobusika kufaka amaninzi kunamafutha emzimbeni wethu.
Iingcaphephe zincoma ukuba zifake kwixesha elibandayo iqondo lokushisa ekamelweni alikho ngaphezulu kwama-degrees ama-25. Emva koko awuyi kukhwaza ngokweqile. Ukuhamba ebandayo kuya kunceda ukulahla iikhalori ezili-100 kwiminithi eli-10! Kodwa emva kokuba uhambo olunjalo, njengommiselo, ngokukhawuleza ludonsa kwiqrijini. Ngoko ke, umzimba uyazama ukwenza oko kuchithe. Kodwa apha ungashenxisa kwiqhinga elincinci - udle utshisa, kodwa ungadli ukutya okugcobileyo: iizambane ezifihliweyo, ubisi, isobho sekhofi, kunye njalo njalo.
Inkqubo yamanzi
Ukuchitha iikhalori ehlobo, kufuneka udle ukutya okubandayo kunye neziphuzo. Umzimba uya kuchitha amandla amaninzi ukuwafudumala esiswini. Inyaniso yinto encinci: ukwenzela ukufudumala iglasi enye ngama-degrees ayi-10, i-0.2 kcal iyadingeka. Kodwa ukususela ehlotyeni siphuza amanzi amaninzi, ukuya kuma-liters ezimbini ngosuku, kuya kuthatha ama-khalori angama-200. Ngamanzi afanayo kunokwenza umzimba uchithe iikhalori ezingaphakathi kuphela, kodwa nangaphandle. Umzekelo, ikhowudi uhamba ngayo. Ekubeni amanzi anqabile ngaphezu kobushushu bomoya, xa ubhukuda uza kulahlekelwa kabili khalori xa uhamba. Nangona emva kwesigamu seyure yohlamba onokuzihlamba uya kulahleka ubuncinci be-200kcal.
Ukunyakaza okulula
Ukongeza kwiimeko zemozulu, inkqubo yokulahlekelwa isisindo ichaphazeleka ngumsebenzi wemoto. Ngona iincwadana ezingasetyenzisiyo zomsila okanye umsebenzi wazo wokubala ukugcina nayiphi na imeko iphucula iindleko zamandla kakuhle. Ukuhlala nje, silahlekelwa ngu-kcal 30 ngeyure. Yaye ukuba uthe wenza uboya okanye udibanisa, unokulahlekelwa ngu-khalori ezili-100 - kuba amahlombe kunye neengalo zixakeka, iminwe iyahamba, i-apogee kunzima ukugcina ibhalansi.
Imisebenzi yemihla ngemihla esinceda siswele umzimba
- Ukucoceka kwasekhaya. Kunceda ukuhlambulula, kuba awuyi kucocekisa indlu kuphela, kodwa ungayilahla iikhalori eziliqela. Ngona matyala aqhelekileyo: ukusula uthuli, ukuxubha umgangatho, ukunyathela izinto, ukuhlamba, ukuhlamba izitya okanye iifestile kuya kunceda utshise iikhalori ezingamakhulu amathathu.
- Ukuthenga kuyintandokazi yamantombazana amantombazana amaninzi, anokufumana izibonelelo ezininzi. Ukutshisa iikhalori ezininzi, kungcono ukuya kuthengi kwi-hypermetet enkulu. Ngeyure uza kukhwela i-250 kcal. Ngaphandle koko, unokuzithenga into entsha.
- Abantwana kunye nezilwanyana ziza kuthatha iikhalori ezininzi ezivela kuwe. Ukuba unayo ikati okanye inja, musa ukudlala nabo, kungekhona kuphela ekhaya, kodwa nakwezitrato. Xa uhamba phambili, amandla akho umzimba uyachitha. Ixesha elihambahambayo elihambayo nenja kwisitrato sinokutshintshwa ngokuphindaphindiweyo kohambo ukuya kwi-gym kunye ne-vypotratite ukuya kwi-400 kcal. Ukuba unabantwana, ngoko uhamba enye ungatshisa iikhalori ezingaphezulu. Umzekelo, ukuba uzama ukufundisa wakho omncinci ukukhwela ibhayisikili, ukudlala ibhola okanye ukwenza izinto ezithile.
- Indawo yaseGadini. Ndicinga ukuba yonke ibhinqa eneentlanzi zayo aziqhelwanga ngetyala xa kunzima kangakanani ukuhlangabezana nayo. Ukuxubusha ngezityalo kunye neentyatyambo ezinokutyebisa kuthatha amandla amancinci (ukuya kuma-350 kcal ngeyure). Yaye ukuba umyezo ubanzi, kubalulekile ukuba usebenze kuyo yonke imihla. Abo bachitha ixesha elininzi kwisayithi yabo, bebanyamekele, iintsuku ezimbalwa zingaphelela kwi-1 kg.
- Ukuphumla. Akunabo bonke abantu abakwazi ukulahla iikhalori ezingaphezulu. Nanku zonke izinto ziya kuxhomekeka kuwe nangomoya wakho. Abanye bethu bathanda ukuphumla okusebenzayo, kwaye abanye bathanda ukuzola nokuphumla okupheleleyo. Abanye banokuhlala ixesha elide elunxwemeni phantsi kwe-ambulera, ngelixa abanye behamba ngokunyanisekileyo elwandle baze bahambe ngeendlela ezahlukeneyo. Kodwa nangona ungagxininisi kakhulu, ukusuka kwiikhalori ezingamakhulu ambalwa unako ukulahla. Nangona kunjalo, ukuba ufuna ngokwenene ukufumana isimo esifanelekileyo ngexesha eliphumayo, ngokuqhelekileyo unomdla kwizinto ezenzeka kuwe.
- Ofisi. Abambalwa bethu bahlala kwindawo enye yonke imini. Nangona unomsebenzi weofisi. Mhlawumbi, nangaphandle kokuqaphela, uhamba ngaphezu kwekhaya kwiintsuku ezizayo. Umzekelo, amaxesha amaninzi ngeyure uvuka usuka esihlalweni ukuze ululaze imilenze yakho, uhamba, ukhuphuke izitebhisi, uzenzele itiye, udle kunye ne-takadale. Xa uhleli etafileni, wenza amaninzi amaninzi, uzama ukufumana indawo efanelekileyo. Ngaloo ndlela, ngosuku lomsebenzi ungasusa i-300kcal, ngelixa ungenzi nto ngokukodwa.
Izipho ezintle
Ukutshisa iekhalori zivela kwizinto ezintle kakhulu, kodwa ezintle kakhulu. Umzekelo, ngencoko yemizuzu emihlanu kwifowuni ephathekayo, ulahlekelwa ngu-20 kcal. Yaye ukuba xa uhamba nencoko uya kuhamba, wongeza enye i-10 kwinani. Ukuba uthanda ukucula okanye ukudlala kwisixhobo somculo, yenza njalo ngokusemandleni akho. Imizuzu engama-40 yalezi zivivinyo ziya kunceda ulahlekelwe iikhalori ezili-100. Ukudala kuya kuba nefuthe elihle ekulahlekeni kweekhalori.
Ngokumanga kunye nesondo, ungatshisa iikhilomitha ezingama-30 ukuya kwii-150 ngeyure.Kodwa, akukho misebenzi engaphantsi kobugwenxa obuya kuvela xa ubukela i-movie, ukufunda incwadi, ukuqonda ngothando. Umkhukula wegazi ebusweni, ukukhawuleza kweentlungu, ngamanye amaxesha uphawule ngamehlo - zonke ezi zibonakaliso ze-metabolism esheshayo yezinto ezisemzimbeni wethu. Amava anamandla angamavakalelo anokukhawulezisa ngo-5-10%. Yingakho abaninzi baqala ukunciphisa isisindo ngokukhawuleza, xa bethandana okanye baqhawula umtshato, bafumana uxinzelelo.
Sifisa wena, ntombazana intombazana, ukuba ebomini bakho kunokuba nemvakalelo emihle enokuchaphazela umzobo wakho kwaye umenze amancinci. Kodwa ukuba loo mvakalelo ayaneleyo kuwe, yikhuphe iikhalori ezongezelelweyo kwezinye iindlela ezilula, kodwa ezinempumelelo. Ngokomzekelo, hamba ujikeleze kwintsapho yakho, uhlambulule kwindlu ngokuqhelekileyo, uchithe ixesha kwimvelo, udwebe, udonse, uhambe uthengise, njalo njalo. Ngoncedo lwazo zonke iintsuku zemihla ngemihla, unokutshisa ezininzi iikhalori uze ufumane umdlalo omnandi kuyo.