Ukuqala uhambo lolawulo lwesisindo kubandakanya ukwenza ukhetho olukrelekrele nozinzileyo malunga noko sikutyayo. Ngokuqonda ifuthe lokutya okwahlukileyo kumzimba wethu, sinokwenza ukutya okulungeleleneyo nokunempilo okuxhasa ukunciphisa umzimba kunye nempilo ngokubanzi.
II. Iiproteni ezipakishwe amandla
A. Inyama yenyama
Inyama enjenge-inkqi enjengenkukhu kunye ne-turkey ibonelela ngeprotein ekumgangatho ophezulu, ebaluleke kakhulu ukugcina ubunzima bemisipha ngexesha lokuphulukana nobunzima. Ezi proteni zikwabonelela nezondlo ezibalulekileyo ngaphandle kwamafutha angaphezulu.
B. Iiproteni ezisekwe kwizityalo
Ukudibanisa iiproteni ezisekwe kwizityalo ezinjengeelenti, i-tofu, kunye ne-chicpedoas kuqinisekisa iprofayili eyahlukeneyo yesondlo. Oku kutya akuyonakalisi nje iprotein kodwa ikwapakishwe ngefayibha, ukuxhasa ukugaya nokukhuthaza imvakalelo yokugcwala.
III. Iingqolowa ezilungileyo
A. Quinoa
I-quinoa, ukuba ngumthombo weprotheyini epheleleyo, kukuvutha okufanelekileyo kokutya okulahlekileyo. I-AIDS yayo yomxholo wefiber yokufumana i-fiber yokutya kwaye inceda ukulawula inkanuko, inegalelo kulawulo olusebenzayo olusebenzayo.
B. I-oats
I-oats, isityebi kwi-fiber enyibilikayo, dlala indima ebalulekileyo ekulawuleni indlala kunye nokubonelela ngokukhululwa okuqinileyo kwamandla. Ukubandakanya i-oats ekutyeni okutyayo ixhasa umsebenzi wokutya okutyayo kunye nentlalo-ntle iyonke.
C. Irayisi emdaka
Irayisi emdaka, kunye nokuqulunqwa kwayo okungalunganga, ixhasa impilo yokugaya kwaye inceda ukugcina imeko izalisekayo. Ukukhetha iingqolowa zezondlo-mfutshane kakhulu sisitshixo kwisicwangciso solawulo lobunzima.
Iv. Amafutha asempilweni
A. Iavokhado
I-Avocado, kunye namafutha ayo e-mollousirated, ayixhasi kuphela imetabolism kodwa ikwabonelela ngoxinzelelo oluhlala luhleli. Ukuxinana kwesondlo kwenza ukongezwa kwexabiso lokutya okunzima.
B. Amantongomane kunye nembewu
Ii-Almonds, imbewu yeChia, kunye neFlaxseds zifaka igalelo elinempilo kunye nefibre, ukukhuthaza imvakalelo yokugcwala nokuxhasa impilo. Ezi dolophu zinokubaluleka kwisicwangciso sokulawulwa kwesisindo esijikeleziweyo.
V. I-fiber-ezityebileyo neziqhamo kunye nemifuno
A. Ii-Berries
Amajikijolo, atyebileyo kwii-antioxididants, ayigalelo kuphela kwimpilo epheleleyo kodwa nako asebenza njenge-calorie ephantsi. Imixholo yabo yefayibha ixhasa impilo yokugaya kwaye inceda ukulawula i-calorie.
B. Imifuno enamagqabi
Amagqabi anamagqabi anjengoSpinach, i-Kale, iBroccoli, kunye ne-caulifloward zinokhetho olunesondlo olunika iivithamini kunye neeminerals ezinekhalori ezincinci. Le nkxaso yemifuno ixhasa impilo-ntle iyonke ngexesha lolawulo olubi.
VI. I-hydration yolawulo lobunzima
A. Amanzi
Ukuhlala i-hydrad ibaluleke kakhulu kulawulo lobuninzi. Ukusela amanzi ngaphambi kokutya kunceda ukulawula inkanuko, kwaye ukungabikho kweekhalori kwenza ukuba kube lula impilo kwimpilo epheleleyo.
VII. I-Habits yokutya okunengqondo
A. Ulawulo lweSahlulo
Ukwamkela imikhwa yokutya okunengqondo, njengokusebenzisa iipleyiti ezincinci kunye nokuhlafuna kancinci, kunceda ukulawula ubungakanani benxalenye. Ukunikela ingqalelo yimali oyisebenzisa malini yinkalo ephambili kulawulo lwenqanaba lezimbando oluyimpumelelo.
VIII. Ukucwangciswa nokulungiselela
A. UCWANGCISO LOMDLALO
Ukucwangciswa kokutya okulinganayo kuqinisekisa ukuba isidlo ngasinye siquka umxube weeproteni, iingqolowa kunye nemifuno. Ukulungisa ukutya okusempilweni kwangaphambili kuyanceda kukuphepha ukufikelela kwizinto ezingathandekiyo ngexesha leMilanga yendlala.
Ix. Umsebenzi oqhelekileyo wokusebenza
A. Yenza inkqubo
Ukubandakanya zombini ukuzilolonga kwe-aerobic kunye noqeqesho lwamandla kwinkqubo yakho yesiqhelo kunegalelo kwikhalori evuthayo, ukukhula kwemisipha, kunye nendlela yokuphila esempilweni. Umsebenzi oqhelekileyo wokusebenza yinxalenye yesiseko yolawulo lobuninzi olusebenzayo.
Ukufezekisa kunye nokugcina ubunzima bempilo kubandakanya ukwenza ukhetho lokutya kunye nokuzinzileyo lokutya. Ngokubandakanya ukutya okwahlukeneyo sesondlo, ukuhlala hlamba, kwaye ukwamkela imikhwa yokutya okunengqondo, unokwenza indlela eyakhiwe bobuqu kulawulo lwempilo-ntle ehambelana neenjongo zakho zempilo-ntle. Ukudibanisa ezi zicwangciso zokusebenza rhoqo kuqinisekisa indlela egqibeleleyo nesebenzayo kwimpumelelo yolawulo.
Ukukhetha ukondla: Ukutya okuyilahleko
Intshayelelo:
Ukuqala uhambo lokuya kulahleke ubunzima kubandakanya ukutya okunengqondo kodwa kukukhetha ukutya okungafunekiyo kuphela ekuchitheni intlalo-ntle kuphela. Kokuhlolisisa okubanzi kokutya okunesondlo, siya kuphefumla sisenzulu kwesayensi emva kokukhetha nganye kunye nokufumana iindlela ezongeziweyo ezifaka igalelo ekuphumeleleni nasekufezekisweni kwesisindo.
Iimbotyi: Iproteyini, iFibre, kunye ne-Satine
Iimbotyi asilowo kuphela umthombo weprotheyini yohlahlo-lwabiwo mali kodwa kunye nesityebi kwi-fiber enyibilikayo. Oku kudityaniswa kunegalelo kwiimvakalelo zexesha elide zokugcwala ngokucothisisani. Ukongeza, iimbotyi ziqukethe isitatshi esinganyangekiyo, esinokuchaphazela kakuhle i-metabolism kunye noncedo lokuphulukana nobunzima.
Isuphu: i-hydration kunye nefutha
Ukuqala isidlo kunye nesuphu kubonelela ngokungxama kwaye unyuse ivolumu yesidlo, ukukhuthaza umbono wokugcwala. Isuphu esekwe bhris, ngakumbi ezo zinemifuno eyongezelelweyo, ayizigcinanga i-calorie kuphela xa ithathe itsheki kodwa ikwabonelela nezondlo ezibalulekileyo.
Itshokholethi emnyama: I-antioxidants kunye nengqondo engqondweni
Itshokholethi emnyama inamanqanaba aphezulu e-antioxidants xa kuthelekiswa neqabane lakhe lemikhono. Aba yayinguYeolotidaidants, ezinjenge-flavonoids, zidibene nezibonelelo ezahlukeneyo zempilo. Ukongeza, ukunqongophala kwinani elincinci letshokholethi emnyama kunokwanelisa iminqweno emibi, ukuthintela ukugqithisa iidesserts zekhalorie-munsert.
Imifuno ecocekileyo: Ukuxinana kwesondlo kunye nokuncitshiswa kwekhalori
Ukudibanisa imifuno esulungekileyo ekufumaneni ukutya kuphucula ukuxinana kwesondlo ngelixa kuncitshiswa i-calorie iyonke. Imifuno efana ne-cauliflower kunye ne-zucchini ayibongezanga nje iivithamini kunye neeminerals kodwa zinegalelo kolu gama olwanelisayo, ukwenza izitya ezinobunkunkqele kwaye zibe mnandi.
I-Yoghurt enemigangatho: i-piriotics kunye neproteyini
I-Yogart, xa ithenjelwa ngamajikijolo kunye namantongomane, ayinikezeli kuphela isidlo sakusasa esityebileyo kodwa sazisa i-piriotics efanelekileyo. Ezi nkxaso zixhasa impilo yeGut, ebinxibelelene nomgaqo wobunzima. Ukukhetha i-yogat nge-sursi encinci evulekileyo kuqinisekisa ukuqala kwesondlo kwemini.
Iproteni yeLoan: Ukulungiswa kwemisipha kunye noxinzelelo
Lean proteins, including poultry, fish, tofu, and legumes, play a crucial role in maintaining muscle mass during weight loss. Iiproteni zikhupha imvakalelo yokugcwala, ukunciphisa ukusetyenziswa kwekhalori. Ukongeza, isiphumo se-proteric seprotein sinegalelo kwinkcitho yekhalori ngexesha lokugaya.
I-GORD YONKE: AMANZI AMANZI KUNYE NE-FIBER
I-GORG ibonelela ngokukhutshwa kwamandla okuzinzileyo ngenxa yomxholo wazo onzima we-carbohydrate. I-fiber kwi-great tu inyusa i-sandoti yoxinzelelo kwaye ilawula amanqanaba eswekile yegazi. I-quinoa, irayisi emdaka, kunye ne-oats zizikhetho eziguquguqukayo ezifaka isandla kwisidlo esilungeleleneyo nesikalisayo.
Amantongomane kunye nembewu: amafutha asempilweni kunye nokukhulisa izakha-mzimba
Amandongomane kunye nembewu zibonelela ngomthombo otyebileyo wamafutha asempilweni, kubandakanya i-Omega-3 Fatty Acids. Ukudityaniswa kwamafutha, iprotein, kunye nefayibha kwezi kutya zikhuthaza imvakalelo yokugcwala. Kubandakanya iintlobo ezahlukeneyo ezinjengeealmond, ii-walnuts, kunye nembewu ye-chia iqinisekisa iprofayili eyahlukeneyo yesondlo.
Iziqhamo kunye nemifuno: Imicrosutrieents kunye ne-antioxidants
Iziqhamo kunye nemifuno ayiphantsi kuphela kwiikhalori kodwa zipakishwe ngeevithamini ezibalulekileyo, iiminerali, kunye ne-antioxidants. Uluhlu olusebenzayo lwemibala luphawula uluhlu oluqhelekileyo lwezondlo ezixhasa impilo ngokubanzi. Ukudibanisa iintlobo ezahlukeneyo kuqinisekisa ukutya okujikelezwe kakuhle.
Ukwenza ukhetho olunolwazi malunga nokutya okunesondlo-tye ngaphaya kokubala i-calorie; Kubandakanya ukuqonda ifuthe lokukhetha nganye kwiMetabolism, i-sandoety, kunye nempilo epheleleyo. Ngokufaka ezi zinto zokutya ekutyeni kwakho kunye nokuqonda isayensi emva kwazo, vula indlela yokuphulukana nobunzima kunye nendlela yokuphila ngokuzinzileyo, esempilweni.
