Okuqukethwe
Izizathu zokuthola isisindo esiningi
Ama-carbohydrate amaningi kakhulu
Ukuzila ukudla kungukudla okune-carbohydrate. Futhi ama-carbohydrate "asheshayo" athola isisindo esisheshayo. Icebo elijwayeleke kakhulu kubaqalayo abangenaso isikhathi sokujwayela ukwenza imenyu elinganiselayo ukuhlala amasonto la kumaswidi afana nokomisa, i-halva namantongomane anezithelo ezomisiwe. Uma kukhona, okuqukethwe kwekhalori le-halva cishe kungama-500 kcal nge-100 g. Ama-Dryers - 380 kcal nge-100 g ngayinye Kumantongomane - kusuka ku-600 kuya ku-700 kcal, kuya ngohlobo. Ezithelweni ezomile - kufika ku-300 kcal. Izinga lansuku zonke lika-2000 kcal lingahlungwa kalula futhi lingabonakali. Umzimba owongelayo uguqula wonke ama-carbohydrate amaningi abe ngamafutha bese uwagcina ngokucophelela - esiswini, okhalweni nasezinhlangothini.
Amaprotheni amancane kakhulu
Ukudla kwamaphrotheni kubalulekile ukusheshisa ukushiswa kwama-calories. Amaprotheni amancane ekudleni, amathuba amaningi okuthola isisindo. Ekuzileni ukudla, sizikhawulela kumaprotheni ezilwane, asihlali sikukhokhela lokhu kushoda kwamaprotheni wemifino.
Ukunyakaza okuncane kakhulu
Imikhawulo enzima yokudla ngaso sonke isikhathi isho ukulahleka kobungqabavu. Uma abantu bamakholwa benesisusa esinamandla esisiza ukubambelela, lapho-ke okunye ukugqugquzela kukhubazekile. Umuntu uba yisicefe, acasuke, aqale ukunyakaza kancane. Futhi ngokumelene nesizinda sokugcwala kokudla kwe-carbohydrate, lokhu kungenzeka kakhulu kuholele ekwandeni kokugcinwa kwamafutha.
Ungenzi kanjani ukuthi ukhuluphele ngokuzila ukudla
Kufanele iqukathe “okuhamba kancane” okuningi, kunokuba nama-carbohydrate “asheshayo”, anikeza umuzwa omude wokusutha futhi angagcini ngokweqile ngama-calories. Yidla okusanhlamvu okuningi, imifino, imidumba, nciphisa amaswidi.
Khokhela ukusilela kwamaprotheni
Uma engekho amaprotheni ezilwane anele, gxila kumaprotheni ezitshalo. Le yimidumba kanye nobhontshisi. Kuliqiniso, kufanele kukhunjulwe ukuthi isoya ngumkhiqizo onamafutha kakhulu.
Qiniseka ukuhambisa okuningi.
Ukuvimbela ama-carbohydrate ekuguqulweni abe ngamafutha, adinga ukusetshenziswa - okungukuthi, aguqulwe abe amandla. Kwenze umthetho wokuqeqesha imizuzu engama-45-60 nsuku zonke. Inketho elula kakhulu ukuhamba. Thenga i-pedometer uhambe okungenani izinyathelo eziyizinkulungwane eziyi-10. Lapho-ke konke kuzolunga ngobungqabavu obudingekayo ekushiseni amafutha.