Ukubalwa kwamakhalori kuyindlela yokwehlisa isisindo, okuvusa imibuzo eminingi ngokwesiko. Kuwebhusayithi yethu kunendatshana ehlukile emayelana nokubalwa kwama-calories, lapho imininingwane eyanele iveza yonke imininingwane yokubalwa kwamakhalori kanye nendlela eyiyo yokubala ama-calories ekudleni.
Unemibuzo mayelana nendlela yokubala amakhalori nokusebenza kwawo okunciphayo? Ngemuva kwalokho phendula imibuzo ethandwa kakhulu yendlela yokubala kwesisindo i-KBZHU ezokusiza ukuthi uzinqumele ukuthi uyayithanda yini le ndlela yokususa isisindo eseqile.
Bheka futhi: UKUDLA OKUNESONDLO: lapho ungaqala khona
Imibuzo ngokulahlekelwa kwesisindo nendlela yokubala amakhalori
1. Kuphumelela kangakanani ukubala ama-calories? Ukwehlisa isisindo mina?
Ukubalwa kwekhalori kokwehla kwesisindo kusekelwe esimisweni esilula: kudla ukudla okuncane kunalokho umzimba okudingayo ukuze uthole amandla. Lapho kufika amakhalori angaphansi kokudla kwawo, umzimba uqala ukudiliza amaseli amafutha. Le nqubo itholakala ngokusika ama-calories nsuku zonke, noma ngamanye amazwi ukushoda kwekhalori. Ngendlela yokubala amakhalori, sithatha ukusilela okufanelekile ngaphakathi kwe-15-20% yokudla kwekhalori yansuku zonke, kanye nokuhambisana namazinga wamaprotheni, ama-carbohydrate namafutha.
2. Kungani uncoma ukubala ama-calories wokunciphisa umzimba?
Kunezizathu eziningana:
- Ukungafani: ikhalori libala ukufanela wonke umuntu.
- Indlela yokuphepha: ukusilela kwekhalori okuncane akulimazi empilweni yakho.
- Le ndlela imnene, ngakho-ke ilungele abantu abakhuthele nabathandi bezemidlalo.
- Umzimba uthola amaprotheni, ama-carbohydrate namafutha ngobuningi obufanele, obunciphisa ubungozi bokuthuthuka kwezifo ngenxa yokushoda kwezakhamzimba.
- Ayikho imikhawulo ekudleni: ungavumela imenyu ngisho nokudla.
- Le ndlela iyahlukahluka futhi iyaguquguquka, ezosiza ukulawula amandla lapho umisa isisindo nethafa, ukukhulelwa, ukuncelisa ibele.
3. Nginganciphisa isisindo ngaphandle kokubala ama-calories?
Izigidi zabantu zihlala zikhulula isisindo esiningi ngokweqile. Ngezindlela ezihlukile, futhi akugcini ngokubala amakhalori. Sincoma ukubalwa kwama-calories, ngoba kuyindlela yendawo yonke elingana wonke umuntu. Uma uthola ukuthi le ndlela ayamukeleki / iyinkimbinkimbi / ayicaci, ungakhetha enye indlela yokwehlisa isisindo.
4. Mhlawumbe uzoncoma ukudla okuthile okuphumelelayo?
Iningi lama-calorie aphansi kanye ne-mono-diets kuningi lokulinganiselwa nemiphumela emibi, ngakho-ke asikweluleki ukuthi uzame emzimbeni wakho. Uma unokudla okuqinisekisiwe okusondele kuwe kwaletha umphumela, ungakusebenzisa.
5. Kwanele yini nje ukudla okulungile (kungabikho ufulawa, amafutha, uswidi) ngaphandle kokubala ama-calories?
Ngisho nokudla "kwesokudla", ungahlunga ukudla kwakho kwekhalori, wakhe insalela. Ngama-calories engeziwe akuwona umzimba ozodla amafutha, njengoba kuzoba amandla angenayo anele avela ngaphandle. Futhi akunandaba ukuthi yimiphi imikhiqizo oyidalile eningi, enempilo noma engalungile.
Kukhona nohlangothi lwe-flip lohlamvu lwemali. Ukuzama ukudla ngokufanele, ukudla okusikiwe kube ubuncane bese udala ukusilela kwekhalori ngokweqile. Kulokhu, umzimba ubambezela imetabolism, ngakho-ke ngeke nje ulahlekelwe isisindo ngobunzima, kepha uzokhuluphala ngokushesha lapho usenqena kancane ekudleni.
It pomatomus ngempumelelo kwesisindo kubalulekile ukushaya ibhalansi udle ngaphakathi kusilela enengqondo. Vele, umzimba womuntu uthambile kalula, ngakho-ke nokulungiswa okuncane kokudla kuyasiza ekwehliseni isisindo futhi kubuyisele umzimba esimweni esejwayelekile. Kepha, maye, akusebenzi ngaso sonke isikhathi. Imvamisa kufanele ubale ama-calories, ukuze udle okujwayelekile futhi ungadli ngokweqile.
6. Ungasibala kanjani isabelo sami sekhalori?
I-athikili emayelana nokubalwa kwama-calories esiyihlolisise ngokuningiliziwe ifomula yokubala ukudla kwekhalori nsuku zonke. Lesi sibalo kulula ukusibala uma wazi ubude bakho, isisindo, iminyaka kanye nezinga lomsebenzi.
7. Ngabe ngidinga ukubheka amaprotheni, ama-carbs namafutha noma nje ngokwanele ukubala ama-calories?
Ukwehla kwesisindo esanele ukubala ama-calories, kodwa sincoma ukuthi ugcine irekhodi le-PFC. Ukushoda noma insalela ngayinye yalezi zingxenye ingaba nomthelela omubi hhayi kuphela empilweni kepha nasenqubeni yokwehlisa isisindo. Funda kabanzi ngalokhu ku-athikili: Ungayibala kanjani i-BDIM futhi yenzani.
8. Ngabe kukhona amasayithi akhethekile wokugcina amadayari wokudla ngokubalwa kwama-calories ne-BDIM?
Buka izicelo zokubuyekezwa kweselula zokwenza amadayari wokudla. Ngingaluleka futhi amasayithi athandwa kakhulu ngalezi zinhloso: khalori.ru, edidiya.com.
9. Ungawasabalalisa kanjani amaprotheni, ama-carbohydrate namafutha emini?
Ungasabalalisa i-PFC emini uwedwa, okubalulekile ukuhlala ngaphakathi kwamaphaseji anikeziwe. Kepha uma udinga iphuzu lesethenjwa kwimenyu, kungenzeka ukuthi uqaphele lolu hlelo olulandelayo:
- Ukudla kwasekuseni: Amakhabhohayidrethi ayinkimbinkimbi
- Ukudla kwasekuseni kwesibili: Ama-carbohydrate alula
- Ukudla: Amaprotheni + AmaCarbs + Amafutha. Qiniseka ukuthi ufayibha.
- Isidlo sasemini: Ama-carbohydrate, amafutha angaba kancane
- Dinner: Amaprotheni + fibre okungcono
Imenyu yesibonelo:
- Ukudla kwasekuseni: iphalishi elinezithelo / izithelo ezomisiwe
- Ukudla kwasekuseni kwesibili: izithelo
- Usuku lokudla: isobho, isitsha eseceleni, inyama, imifino
- Isidlo sasemini: izithelo, amantongomane, ushizi
- Dinner: inyama enemifino
- Isidlo sakusihlwa sesibili: cottage shizi, iyogathi
Sincoma futhi ukuthi ubheke isibonelo sabafundi bethu: ukudla, ekuqeqeshweni noJillian Michaels: isipiliyoni somuntu siqu sokunciphisa umzimba. Ungaba nesimiso sakho ngokuya ngemikhuba yakho yokudla.
10. Qiniseka ukunamathela ku-oda elifanele (ama-carbohydrate ekuseni, amaprotheni kusihlwa) noma ungadla noma yini inqobo nje uma ungaphakathi kwamaphaseji aklanyiwe?
Cha, akunjalo ngempela. Ukwehlisa isisindo uzoba kunoma ikuphi ukushoda kwekhalori. Kodwa-ke, ngesisindo esincane, lapho yonke i-intshi nekhilo ihamba ngobunzima obukhulu, iba yizinto ezibalulekile njengokuhanjiswa kwamaprotheni, ama-carbohydrate namafutha usuku lonke. Kepha okokuqala kungenzeka ukuthi unganaki.
11. Ngifuna ukubala ama-calories, kepha ungayikhetha kanjani imenyu?
Lapho usuthole iphaseji yakho yamakhalori kanye ne-BDIM, ungaqala ukondla ngaphakathi kokuqukethwe kwekhalori okunikeziwe. Kunezinketho ezimbili:
- Wena yisheduli yokudla eyisiboneloenikezwe ngenhla. Uma kunesidingo, lungisa indlela odla ngayo ukuze ihambisane namakhono akho kanye nezidingo zakho. Kancane kancane ngenisa izinguquko kusethi yemikhiqizo kuye ngokuthandwa nguwe.
- Awukwazi ukuqala kunoma yiziphi izibonelo, ukuhlaziya ukudla kwabo. Yenza uhlu lokudla ovame ukukudla emini, bese ukuloba etafuleni. Ngokuya ngokushoda noma ngokuxokozela ezinye izinkomba zilungisa imenyu (buyisela omunye umkhiqizo komunye, njll.). Imvamisa okokuqala kuningi kakhulu kunamafutha nama-carbohydrate kanye nokushoda kwamaprotheni. Amaprotheni inyama, amaqanda, ushizi, imidumba.
Bheka futhi: Imenyu yokondleka okufanele kwesisindo - indlela yokudla.
12. Kuthiwani uma ngingenazo izikali zasekhishini?
Ukubala ikhalori kuyinto efiseleka kakhulu ukuba nesikali sasekhishini. Yize kunjalo, ukukala ungasebenzisa izinkomishi / izinkezo zokulinganisa, ubale isisindo somkhiqizo ngesisekelo sedatha ekuphakeji, thatha isisindo esilinganiselwe sesithelo / imifino ematafuleni enziwe ngomumo, njll. Kepha ukunemba kwezilinganiso ezinjalo kungaba phansi kakhulu kunokusebenzisa izikali zasekhishini. Vele, uma usondela kule nqubo ngokunakekela okukhulu, idatha ezophuma izoba nephutha, kepha ngokuzayo kungcono ukuhlela ukuthengwa kwezikali zasekhishini.
13. Ngabe ngidinga ukubala amakhalori impilo yakho yonke?
Imvamisa zanele izinyanga ezingama-2-3 zokwakha imenyu, ukuzivumelanisa nezimo nokuqonda ngokudla kwakho kwansuku zonke. Ngakho-ke, njengomthetho, ngemuva kwezinyanga ezimbili zokubala okujwayelekile amandla aqhubekayo yi "inertia". Buyela ezibalweni i-KBZHU ivame ukwenzeka ngenxa yezinguquko ezinkulu ekudleni noma ekushintsheni kokudla kwamandla nsuku zonke. Lapho usufinyelele ukwakheka okufisayo, unganyusa iphaseji lama-calories aya ekudleni ukuze ugcine isisindo.
14. Ngavele ngayeka amaswidi futhi ngehla ngamakhilogremu amabili ngesonto, ngisho lutho.
Lokhu kuyiqiniso, kwanele ukususa amaswidi ekudleni kwami ukuze ngilahle u-1.5-2 kg isonto noma amabili. Kepha lokhu akukhona ukulahleka kwamafutha. AmaCarbs agcina amanzi, ngakho-ke ngenkathi kunciphisa ukusetshenziswa kwawo, umzimba uzolahlekelwa ngamanzi. Kodwa-ke, ayiwasusi amafutha, kumane nje kuwukushintsha kwesilinganiso samanzi. Ngakho-ke ungagxili esiphethweni sokuthi ukunciphisa isisindo udinga ukunciphisa ukusetshenziswa kwamaswidi.
Akudingekile ukuthi unikeze ukubaluleka kokushintshwa kwesisindo ngaphakathi kohlaka lwama-1-2 kg. Imvamisa kuyabambezeleka noma, kunalokho, kushiye amanzi. Mayelana nezizathu zokuguquguquka kwesisindo okunje funda lapha: Izizathu eziyi-10 zokuthi kungani zingakhuphula isisindo sokulahleka kwesisindo.
15. Ukubalwa kwekhalori ngokujwayelekile akubalulekile, ngehlise ithani lesisindo ngokuqina komzimba njalo nokudla okujwayelekile noma okuncane.
Kuhle kakhulu ukuthi uzuze umphumela oyifunayo ngaphandle kokubalwa okwengeziwe. Kepha kubalulekile ukuqonda ukuthi umuntu ngamunye unezici zakhe zomuntu ngamunye, ubudala obuhlukile, umlando ohlukile, izakhi zofuzo ezahlukahlukene, imibono ehlukile ngokujwayelekile kwamandla nesimo sengqondo esihlukile sokuqina. Umthetho wokuthi "udle ngokujwayelekile futhi uvame ukuzibandakanya nokuqina komzimba" unama-nuances amaningi.
Ukuza ekudleni okujwayelekile, imvamisa udinga ukuba nokuhlangenwe nakho okuthile (futhi-ke, uma lokhu okuhlangenwe nakho kungeke kube munyu, njenge, isibonelo, ukudla kwendlala namaphilisi okudla ahlukahlukene). Ngakho-ke, izindlela ezicacile, ezinjengamanani we-KBZHU zisadingeka. Okungenani okokuqala ngqa njengesiqondisi.
16. Ungathini ngohlelo lweziqukathi ezivela ku-Autumn Calabrese?
Uhlelo lweziqukathi ezivela ku-Autumn Calabrese seludume kakhulu e-United States. Kuyindlela efanayo yokubala amakhalori, kepha kunguqulo eguquliwe. Ukudla akukalwa, futhi kulungiswa ezitsheni ezikhethekile, ezithatha indawo yesikali. Noma iziphi izibalo nezibali, iziqukathi ezigcwalisiwe kanye nokudla okudingekayo kosuku olulungele.
Kodwa kulolu hlelo lwamandla kukhona ama-nuances amaningana: udinga ukuba nalezi zitsha noma okuthile esikhundleni sokudla kosuku kuzodingeka ulungiselele kusengaphambili kusihlwa, inani lemikhiqizo livinjelwe. Uma ubheka, ukubala kwekhalori evamile kulula nakakhulu futhi kuyathengeka.
17. Uma ngehlisa isisindo uma ngihlala ngiwumqemane?
Ukuzivocavoca kunikeza ukusetshenziswa kwekhalori eyengeziwe, ithoni yemisipha, ukuthuthukisa umzimba, ukuthuthukisa amandla nokukhuthazela. Isilinganiso sehora-lokuzivocavoca okukhulu sishisa ama-calories angama-250-400.
Kepha ukunciphisa umzimba kungatholakala kuphela uma kushoda ikhalori. Akunandaba ukuthi ufinyelele kanjani kulokhu kusilela, ukudla noma ukuqina okukhulu. Vele, ukuqeqeshwa kuyisitini esikhulu ekwakheni umzimba onamathoni. Kepha ngaphandle kwemingcele ekudleni, ukulahleka kwesisindo akunakwenzeka.
Funda kabanzi ngokuqeqeshwa ekhaya:
- Ukuzivocavoca kwabaqalayo ekhaya ukunciphisa umzimba
- Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu ekhaya
- Ukuqeqeshwa kweTABATA: izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba
- Ilungele ukuqeqeshwa ikhaya lamantombazane imizuzu engama-30-45 ngaphandle kwemishini