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Ukutya isidlo sakusasa ukunciphisa umzimba - isisombululo

Kukuphi ukutya okuncedayo ukutshisa amanqatha esisu?

Kodwa kukho inani leefayile ze-ukutyazilungele incasa yakho kunye nomqolo wakho. BonaNcedauyalwaisisu esityebileyo.
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Iziqhamo zipakisha i-potassium ye-422 milligrams, izimbiwa ezinakoNcedathintela isixa seisisuukudumba kwesodium emzimbeni wakho.
  • Yogurt.
  • Amaqunube.
  • Ubisi lweSokotile yeSkim.
  • Iti eluhlaza.
  • Isitrasi.
  • Amazimba.
17. Ngo-2011.





Ngaba ukhe wazama ukunciphisa umzimba kodwa khange ube nempumelelo enkulu ukuba kunjalo, awuwedwa andifumananga kwizihlandlo ezininzi zokuba, kwiimeko ezininzi, kukho ukutya okuthile kwezilwanyana abantu abaxhomekeke kuzo kwaye baxhomekeke kweli nqaku Ndizokuya ngaphezulu kokutya oku-10 okufuneka ukususe ukuba ufuna ukuphumelela molo ndinguGqirha Eric Richardson, uGqirha oQeqeshelwa uGqirha jikelele ndifuna ukubulisa kwisitishi seFamily Med ejolise ekuziseni ulwazi olusebenzayo noluchanekileyo lwezonyango ukukunceda wena kunye nosapho lwakho ukuba ucinga ukuba le yinto eluncedo kuwe qiniseka ukuba uyarhuma, ucofe iqhosha lesaziso kwaye ulandele ukungabalulekanga kubalulekile kodwa yinxalenye encinci yomfanekiso ibila phantsi Ukufumana iindlela zokutya oku kunye nomsebenzi kunye nomzimba wakho, kodwa nokuba ukhetha luphi ukondla xa uzama ukunciphisa umzimba, kukho ukutya okuthile esaziyo ukuba kuya kukufaka engxakini ngoku. Olu luhlu aluzukuhlala luphelele kuba ngokunyanisekileyo kukho iitoni zokutya apha phandle.

Ayikulungelanga, kodwa ezi zezinye zezona ziqhelekileyo ndibona iingxaki kwizigulana zam. Eyokuqala yenye yeengxaki zam, oko kukuthi iiFries ezisikelelweyo kunye neetshipsi zeetapile kwaye zophuka ngokulula emzimbeni kwaye ziguqulwe zibe siswekile kwaye zinokujika ngokukhawuleza zibe ngamanqatha. Izifundo ezininzi zibonisa ukuba ukutya iifriji zaseFransi kunye neetshipsi zeetapile kunxulunyaniswe nokuzuza ubunzima, kwaye enye yabonisa ukuba iitshipsi zeetapile zinokuba negalelo ekuzuzeni ubunzima ngokutya kunayo nayiphi na into etyiwayo, ubuncinci ibalulekile xa izama ukunciphisa umzimba, loo nkunkuma inambitheka iswekile enye Iziselo ekunokwenzeka ukuba zibelinani lokuqala njengoko isenokuba yenye yezona zinto zimbi kuwe esizisebenzisayo rhoqo.

Banobudlelwane obomeleleyo kunye nokufumana ubunzima. Isifundo endisifundileyo kwakudala sibonisile ukuba ungafumana malunga neepawundi ezili-10 ngemini yeekhalori zesoda ezingadliyo ngonyaka, kodwa ingqondo yakho ayikuqondi njengokutya, ngenxa yoko ayikugcwalisi kwaye Kunokwenzeka ukuba uyenze ngaphezulu kweekhalori zakho, ke uzenzele inceba kwaye unamathele emanzini apholileyo anelamuni, ngoku inani lesithathu isonka esimhlophe esimhlophe luhlobo oluhlafunwayo lwesiselo esinxilisayo, xa ingqolowa yenziwe yomgubo omhlophe kakhulu Kususwe ifayibha kunye nezakhamzimba ezibangela ukuba iinkozo zetyiswe kancinci endaweni yokuba zikuguqule ngokukhawuleza zibe siswekile emzimbeni kunye nokuphakamisa amanqanaba eswekile ngenxa yokuba kungekho fayibha ininzi, unokuninzi kakhulu, kunokwenzeka ukuba utye kakhulu Ewe, yiyo loo nto sibona ukunyuka okulandelayo kwi-insulin yakho elutshaba lwakho xa uzama ukunciphisa umzimba xa usitya isonka Qinisekisa ukuba utya iinkozo ezipheleleyo kwaye ugcina iinxalenye ezincinci esesine akufuneki nokuba sithathwe njengokutya, kodwa kwabanye baba sisilingo esikhulu - iitshokholethi zeebhari Ngokuqinisekileyo ayinampilo kwaye ingumxube ogqibeleleyo weswekile ecoliweyo kunye neoyile akukho okunye ukutya okuninzi okunokupakisha iikhalori ezininzi kwiphakheji enye encinci njengoko unokufumana nayiphi na iilekese. Eyona nto imbi ngabo kukuba zihlala zibekwa kwiindawo ezinobuchule ezivenkileni ukuze xa sidikiwe kwaye silinde emgceni balapho ukuze bancede ukuxhathisa esi silingo kwaye uhlale kude nabo, ukuba ufuna ukuya phambili Iinjongo zenombolo yesihlanu ngamanye amaxesha zikhohlisa abanye bethu ekucingeni ukuba isempilweni kwaye esi siqhamo sejusi yeziqhamo yindlela entle yokunyamekela abo banamazinyo amnandi kwaye ngokumodareyitha yinxalenye yokutya esempilweni ngoku Ingxaki xa Sisela NjengeJusi Ingxaki yokuqala kukuba uninzi lweejusi zeziqhamo ezikhoyo azithengisi ijusi nje, kodwa nokuba iyi-100% yejusi, isenokukubamba umva xa uzama ukuthoba ubunzima.



Ingxaki kukuba xa usenza ijusi uhlala ususa umgubo, ifayibha, kunye nezinye izinto eziza neziqhamo ngokwazo ukuze umzimba wakho uthathe iswekile, wandise i-insulin yakho, kwaye ikwenze utyebe ngenxa yokuba ungekho t Zonke ezinye izinto ezongezelelekileyo Ukuba nefayibha kwenza kube lula kakhulu ukutya iikhalori ezininzi kunokuba utye nje isiqhamo Gqitha kwiziqhamo nakwiglasi kusasa kwinani lesithandathu nayo indizisela lukhulu kwaye ke iilekese kunye neekeyiki kukho Ikhefi ye-french pastry cafe kwidolophu yetyuwa ebizwa ngokuba ziiGourmets ukuba ukuba ukhe wakule ndawo ungapheli ngenxa yokuba uya kuphulukana nenqwelomoya otya kuyo kule ndawo? Kuyamangalisa, kodwa ukuba uzama ukwenza inkqubela kuhambo lwakho lokwehla kobunzima ezi ntlobo zezinto azizukufikelela apho ufuna ukuya khona, zizele ziintyatyambo zesanti ezisulungekisiweyo kwaye zihlala ioyile zingena iinjongo Uninzi lweentlobo ezithengiweyo ezivenkileni nazo zigcwele amafutha, ayingozi nakwicholesterol nesifo sentliziyo. Enye yeengxaki ezinkulu kolu hlobo lokutya kukuba ngenxa yokuba iswekile eninzi kakhulu kwaye izondlo ziphantsi, kunokwenzeka ukuba ulambe okanye ukhawuleze emva kokuba uzityile Inombolo yesixhenxe butywala kwaye ngokukodwa ibhiya sonke siyayazi isisu sebhiya kwaye ngenxa yesizathu esifanelekileyo ibhiya ekhethekileyo iyafana nesoda okanye ezinye iziselo ezineswekile kungenjalo into esithetha ngayo namhlanje izonyusa amanqanaba eswekile yegazi akho abangela ukuphendula kwe-insulin kwaye okuzisa ukuzuza ubunzima ngayo. Ke ukuba uzama ukunciphisa umzimba ungafuna ukucinga ngokunciphisa ukusela utywala, ukutsiba konke kunye inani lesibhozo lolunye ulonwabo lwam, kodwa kuyakukufaka engxakini ngokukhawuleza, ndiyakucaphukela kwaphela ukuthi kodwa ngumkhenkce khrimu, akukho nto ifana ne-ice cream kodwa ngelishwa ayiphilanga kakhulu iphezulu kwiikhalori kwaye iswekile encinci izixa ezincinci zinokulunga ngamanye amaxesha kodwa ingxaki kukuba kulula ukutya kakhulu ngaxeshanye ngokwenza izinto ezinje eyakho iayisi khrimu kunye nokusebenzisa iswekile encinci kunye nezinye izithako zendalo kunokukunceda ukuphaka kwisitya esincinci kwaye ungatyi enye ibhokisi ukuze ugcine ukutya kwakho kuncinci, okuba lilungu lesithoba kundifaka engxakini nabantwana bam kwaye leyo pizza Bonke bayayithanda isilayi sepitsa, kodwa iphezulu kakhulu kwiikhalori kwaye zihlala zenziwe ngomgubo ocoliweyo kunye ne-vera Inyama eyenziweyo kuba kulula ukuyitya kakhulu, yindibaniselwano efanelekileyo yeecarbohydrate kunye namafutha angenampilo kwaye yile nto isifaka engxakini ngokhetho olungcono okanye ngamanye amaxesha uqweqwe lwekholifulawa okanye uqweqwe olucekeceke okanye wenze ekhaya okuneenkozo ezipheleleyo kunye nemithambo enempilo ukuze inani lokugqibela le-10 likhulu lifumana abantu abaninzi besengxakini ukuba ufuna ukunciphisa umzimba kufuneka uphephe ikhalori ephezulu yokusela ikofu i-starbucks ayingomhlobo wakho oyena mntu onezona zinto ziphambili kwimenyu yabo yi-mochacookie eqhekezayo i-Frappuccino isiselo sabo esikhulu sinee-calories ezingama-590 zeekhalori ezingamanzi ezingayi kukunceda ufikelele usukelo lwakho, ke hlala kude ii-Starbucksline.

Zisindise imali eninzi kunye neekhalori ezingaphezulu. Njengoko ubona kolu luhlu, zininzi izinto ezifanayo ngokutya esixoxe ngako. Oku kukutya okujongene nobhubhane wethu wokutyeba ngoku, kodwa ngethamsanqa ungahlala kude nabo - andikaze nditye nantoni na enje, kodwa ayifanelanga ukuba yinxalenye yokutya okuqhelekileyo.

Jonga iilebhile. Kunqande ukutya okuneswekile eyongeziweyo kunye namafutha kude nezinto ezenziweyo, okukhona usondela kukutya okutyayo, kokukhona uya kukwenza ngcono ngoku uyazi i-10 yokutya okuphezulu ekufuneka ukunqumame ukuze ukunceda ukunciphisa umzimba nabanye Ukutya phandle apho kufuneka ukuphephe, ke umbuzo wethu wosuku yeyiphi eyona nto kunzima ukuyishiya ekuthintelayo ekufezekiseni iinjongo zakho zokutya okunempilo, sazise kumagqabantshintshi angezantsi kwaye ukuba ukufumene oku kuluncedo, thatha ixesha lokunika eli nqaku kwangoko kwaye wabelane ngalo nabahlobo bakho, iya kunceda ijelo lethu likhule kwaye lifikelele kwabanye abantu abanokuyifuna le ebomini babo. Ukuba awukenzi njalo, sukushiya ngaphandle kokurhuma kwaye ucofe iqhosha lesaziso ukuze ungaphoswa ngumxholo wexesha elizayo, kodwa kude kube lixesha elizayo kukho usapho lukaGqirha richardson kwaye khumbula ukukhathalela umzimba wakho kuba yiyo kuphela onayo

Ngaba kufuneka utye isidlo sakusasa xa uzama ukunciphisa umzimba?



Olunye uphando lubonisa ukuba rhoqoukutyaisempilweniisidlo sakusasainokuncedaUkuphelelwaukugqithisaubunzimakunye nokugcina eyakhoukuhla ukusinda. Kodwa olunye uphando lubonisa ukuba ukutsibaisidlo sakusasaisenokungabi mbi ngewenakwaye inokuncedaubunzimaulawulo.

Isidlo sakusasa Sesona sidlo sibaluleke kakhulu sosuku - ubuncinci yile nto sixelelwe yona. Kodwa isayensi ifundile ukuba iyinyani na okanye hayi kwaye iziphumo zixutywe.

Ibango osele ulivile kukuba ukutya isidlo sakusasa yonke imihla kukunceda ukuba unciphise umzimba, kwaye kukho ubungqina obuxhasayo. Ubuncinane kwinqanaba elithile. Ngo-2017, uMbutho weNtliziyo waseMelika uphonononge isayensi kwiziphumo zeendlela ezahlukeneyo zokutya, wakhangela kwindawo yolwazi kwizifundo ezifanelekileyo, kwaye wakhangela iipateni ezinkulu kwiziphumo zabo.



Kwaye bagqiba kwelokuba abantu abatya isidlo sakusasa abanakufane batyebe eklinikhi. Ke, masihambe! Kodwa uninzi lwezifundo ekusekwe kuzo zacelwa kuphela ukuba zichaze imikhwa yazo yesidlo sakusasa kunye namanye amaqhekeza olwazi malunga nawo.

Iikawusi zebhayisikile

Ngaphandle kwedatha yokulinga, ezinye izinto ezininzi zinokudlala indima- mhlawumbi abantu abatsiba isidlo sakusasa bathanda ukuba bangasebenzi okanye babe nokutya okungathathi ntweni ngokubanzi. Isidlo sakusasa asicacanga. Umzekelo, ngo-2016 abaphandi babela ngokungakhethiyo abantu abangama-23 abanesisindo somzimba esikuluhlu lokutyeba kakhulu nokuba banesidlo sakusasa okanye hayi iiveki ezi-6.

Abakhange balungelelanise ngokuthe ngqo ukuba kwakutya ntoni kwiqela lokuqala, kodwa bekufuneka ubuncinci zibe ziikhalori ezingama-700 ngaphambi kwentsimbi ye-11 kusasa.Ngoko, abaphandi abafumananga mahluko phakathi kwala maqela mabini kubunzima babo ngeli xesha.

Kwaye ezinye izifundo zazingumxube. Ke kunzima ukutsho ukuba isidlo sakusasa sasiyimpembelelo eqinisekisiweyo kubunzima ngenye indlela, nangona uninzi lweewebhusayithi zokutya zifuna ukuthi. Kodwa ke, musa ukuyeka isidlo sakusasa okwangoku-ukuphulukana nobunzima ayisiyiyo kuphela inzuzo enokubakho.

Ingxelo efanayo yeAmerican Heart Association ifumanise ukuba abantu abanesidlo sakusasa bebengenakufane babe ne-cholesterol ephezulu okanye uxinzelelo lwegazi oluphezulu okanye iingxaki kwiswekile yegazi labo. Nokuba olu vavanyo luka-2016 lufumanise ukuba iqela elabelwe isidlo sakusasa lalinyuse ubuntununtunu be-insulin ukuphela kweeveki ezintandathu- basebenzise i-insulin encinci ukulawula iswekile yegazi, yinto entle leyo. Okwangoku akucaci gca ukuba kutheni ukutya isidlo sakusasa kunale miphumo, kodwa kunokwenzeka ukuba abantu abayitsibayo baya kuzonwabisa ngakumbi kamva emini, ezinokuchaphazela impilo yabo.

Ukongeza ekunciphiseni ubunzima kunye nempilo ngokubanzi, isidlo sakusasa sibaluleke kakhulu nasezikolweni. Iinkqubo zesidlo sakusasa zesikolo ziyathandwa kuba sinethemba lokuba ziya kubanceda abantwana baphuhle ezifundweni-kodwa ubungqina bayo buxubekile. Ukujongwa kwakhona kwezifundo kwiinkqubo zesidlo sakusasa zesikolo ukusukela ngo-2009 kwafumanisa ukuba ezi zinokuba nefuthe elihle ekusebenzeni kwesikolo, kodwa ngokuyinxenye oku kunokuba ngenxa yokuba bekhuthaza abantwana ukuba babonakale.

Kwaye-ayothusi-izibonelelo zesidlo sakusasa zesikolo zikhulu kakhulu kubantwana abanokutya okuhlwempuzekileyo ngokubanzi. Elinye iqela labaphandi bajonga ubungqina ngo-2013 kwaye bagqiba kwelokuba ukuba nesidlo sakusasa esiqhelekileyo kunceda abantwana ukuba bahlale bephila, benomsebenzi wesikolo kunye nokuphucula ukusebenza kwabafundi. Kodwa kwakhona, balumkisile ukuba ezinye izinto, ezinje ngemeko yezentlalo noqoqosho, zinokudideka- abantwana abatya isidlo sakusasa banokuthi bavele nakwiintsapho ezingcono ezikwaziyo ukubakhathalela.

Ingxaki kukuba uninzi lwezi zifundo aluvavanywa zezi: Uthelekisa kuphela abantwana abangenasidlo sakusasa kunye nabo basidlayo. Oku kunciphisa isixa abanokusixelela sona. Umzekelo, isifundo se-2015 sase-UK sasinabantwana abangama-292 abaphakathi kweminyaka eli-11 neli-13 abagcwalisa iphepha lemibuzo malunga neendlela zabo zesidlo sakusasa.

Kwaye abafumani manyano phakathi kokusetyenziswa kwesidlo sakusasa sabantwana kunye neziphumo zabo kuvavanyo lwezakhono zabo zokuqonda. Olunye uvavanyo olwenziweyo luya kunceda ukucacisa oku. Kodwa ukuthintela abantwana isidlo sakusasa xa befuna ukutya ayisiyongcinga ilungileyo leyo, ke ngoku kufuneka sisebenze kunye nokuziphatha okufanelekileyo emsebenzini-ewe, ngelishwa, oku akufundiswanga.

Ngokungafaniyo nezikolo, indawo yokusebenzela yabantu abadala ngokubanzi ayixakekanga ibondla kwaye abahlali bakunika iziphumo zovavanyo ezilula ukutolika, ngenxa yoko idatha kunokuba nzima ukuza nayo. Ke yintoni isikhumbuzo apha? Ukuba luhlobo lomntu olulo futhi, onesidlo sakusasa, mhlawumbi sele ungomnye umntu onemithombo yokuzikhathalela kwaye otya kamnandi imini yonke ngesidlo sakusasa esimnandi, ukuba awukwenzi oko, konke okungalunganga ebomini bakho akuyi kuba kwindlela yomlingo ukuyilungisa. Kodwa ngokuqinisekileyo ayizukulimaza.

Kwaye inokuyiphucula impilo yakho. Enkosi ngokubukela esi siqendu seSciShow! Uphando ngezondlo luyinkimbinkimbi, kwaye kuninzi okunokufumaneka- indlela yokujongana neswekile kunye neFat. Uninzi lwabantu luyathanda ukuthetha ukuba iyimbi kangakanani enye into okanye enye, kodwa ingaba iyichaphazela njani impilo yakho? Unokufumana ngakumbi malunga nayo kwisiqendu sethu.

Mangaphi amaqanda endifanele ukuwatya isidlo sakusasa ukunciphisa umzimba?

Aniqandaisidlo siqukethe malunga ne-24amaqanda. Zintathu ezinkulu ezibilisiweyoamaqandaiqulethe ngaphantsi kwe-240 calories. Ngokudibanisa ukuhambisa imifuno ngokukhululekileyo, uyakwazi ukufumana isidlo esipheleleyo malunga neekhalori ezingama-300 kuphela.

Iqanda lolunye lokutya okugqibeleleyo kwisondlo se ketogenic.

Ngoku ndiza kuya phambili kwaye ndicacise kweli nqaku iprofayili yesondlo esiyifumana kumaqanda, kwaye ke, mangaphi amaqanda ekufanele ukuba uyatya ngemini. Ngoku, ukuba sijonga kubulumko obuqhelekileyo bamaqanda, abantu abaninzi banenkxalabo yokutya amaqanda amaninzi ngenxa yokuba ekuqaleni benenkxalabo yokunyusa i-cholesterol kodwa beva ubulumko obuqhelekileyo bokuba amanqatha aya kukutyeba. Siyazi ke ukuba akukho mafutha ngokucacileyo akwenzi utyebe kwaye siyazi ngokusekelwe kwisayensi ukuba i-cholesterol ayizukunyusa ngokuthe ngqo i-cholesterol emzimbeni.

Xa sifaka i-cholesterol engakumbi ekutyeni amaqanda, isibindi sivelisa kancinci kwaye yonke into ibhalansi. Enye into ekufuneka siyazi kukuba i-cholesterol ibaluleke kakhulu emzimbeni. Kubalulekile kwimveliso yehomoni ye-steroid efana ne-testosterone kunye ne-estrogen kunye ne-cortisol.

Ke amaqanda aneetoni zezibonelelo ngaphezulu kwezinye zazo. Okokuqala, zilayishwe nge-choline. I-Choline ibaluleke kakhulu kwingqondo nakwimpilo ye-neurological, ke inamandla kakhulu.

Ziqulathe iivithamini A, B kunye noD ezinamandla kakhulu. Iqulethe ii-antioxidants ezinjenge-zeaxanthin kwaye oku kubaluleke kakhulu kwimpilo yamehlo ukuba siza kuthintela ukonakala kwe-macular. Ezi antioxidants zahlukeneyo zifumaneka emaqandeni ziyakunceda ukuthintela ezinye iingxaki zamehlo.

Elilandelayo apha kukuba ziphezulu kwiprotein kwaye zineprofayili enkulu ye-amino acid ethathelwa ingqalelo ifanelekile kumzimba womntu otyebileyo, kwaye iqanda ngalinye lijikeleze iikhalori ezingamashumi asixhenxe anesixhenxe, kuba abantu abaninzi bacela yiyo. Ngoku makhe sithethe malunga nokuba kufuneka nditye kangaphi ngosuku. Ngoku ukuba sijonga ubulumko obuqhelekileyo basixelela i-2 ukuya kwi-6 ngeveki kwaye kungenxa yokuba abantu babekhathazekile kukuba amanqatha ayabatyeba, loo cholesterol inyusa amanqanaba e-cholesterol.

Ke banokuba namaqanda amabini ukuya kwamathandathu emva koko batshintshele kwiqanda elimhlophe. Siyazi ukuba le ayilunganga, asizukuyihoya kakhulu. Ngoku zizinto ezintathu ezilandelayo ngosuku.

Ewe, oko kunomdla kuba kukho isifundo sabantu abadla amaqanda amathathu ngosuku ababephilile ngokugqibeleleyo. Iiplasma lipids zabo zaziqhelekile kwaye benza kakuhle xa besitya amaqanda amathathu ngosuku. Olu phononongo lwenziwe kwindoda enamashumi asibhozo anesibhozo ubudala.

Wayesitya amaqanda aqikelelwa kumashumi amabini anesihlanu ngosuku. Kwakhona, bajonga iiplasma lipids kuba babesoyika ukuba inokuphakamisa icholesterol yakhe kwaye ibangele iingxaki. Ke ngoko kufuneka utye kangaphi ngosuku? Lo ngumbuzo olungileyo kuba abantu abaninzi abane-ketogenic kwaye bayalithanda iqanda kuba kulula ukuyilungisa, kulula ukuyipheka kunye nesidlo sasemini ukuzisa nawe, uyisebenzise kakhulu, kwaye kuyacetyiswa ukuba usebenzise ezintlanu okanye ngaphantsi .

Ke ukuba awuthandi amaqanda ke ungawasebenzisi kwaphela. Kodwa ndicinga ukuba awuzukuzisebenzisa kakhulu, ke ndibeka isihlanu kule nombolo kuba nantsi intengiselwano, ukuba utye ngaphezu kwesihlanu ayizukukubulala. Kodwa oku kulandelayo kuyakwenzeka, apho ungazukufumana zonke izakhamzimba ozifunayo yonke imihla.

Fumana imifuno yakho kunye neziqhamo kunye nazo zonke ezinye izondlo eziyimfuneko ukuze umzimba usebenze kwincopho yawo. Ke xa sijonga amaqanda kuhlala kubalulekile ukujonga yonke into ngomlinganiso. Isisihlanu okanye ngaphantsi linani elilungileyo lokuncamathela kulo kwakhona ukuba awuzithandi zonke azizityi, kwaye ufuna ukuba neentsuku ezimbalwa, ayizukukhathaza, kodwa awufuni Ukutya amaqanda amaninzi kuba ufuna ukufumana ezinye izondlo ngumntu ofumana isisu esidumbileyo kunye nesisu esibuhlungu kunye nolusu olurhawuzayo emva kokutya amaqanda.

Akufanele utye yonke into kuba baya kuba amandla akho kwaye ngokuqinisekileyo banokubangela ukucaphuka okukhulu emathunjini akho. Qiniseka ukuba uyalishicilela eli nqaku, wabelane ngalo nabahlobo bakho kwaye emva koko unike eli nqaku isithupha ngokunjalo kwaye ukuba unemibuzo uyithumele kwicandelo lamagqabaza apha ngezantsi kwaye ujonge amanye amanqaku endlela oyiyo impilo yakho kwinqaku elilandelayo.

Sisiphi isidlo endinokutya yonke imihla ukunciphisa umzimba?

Nazi ezingama-20 ezininziukuhla ukusindaUkutya okuhlobanayo emhlabeni okuxhaswa yinzululwazi.
  1. Amaqanda onke. Nje ukuba yoyikwe ukuba inecholesterol eninzi, amaqanda apheleleyo ebuya.
  2. Imifuno enamagqabi.
  3. Islamoni.
  4. Imifuno yeCruciferous.
  5. Inyama yenkomo kunye nenkukhu yebele.
  6. Iitapile ezibilisiweyo.
  7. Ityhuna.
  8. Iimbotyi neeMbotyi.

Ngaba ndiza kuncipha xa nditsibe isidlo sangokuhlwa?

Isazi ngezondlo uLovneet Batra ucacisa kwenye yezithuba zakhe ze-Instagram, 'Yenzahayitsibaephambiliizidloukuze ndiyehla emzimbeniNgesantya. Kuqwalaselwe ukuba uninzi lwenza into ephambiliizidlongesineke okanye isaladi okanye ungatyi nje. Inokukunceda ukusika ikhalori kodwa ekuhambeni kwexesha, ayivelisi kangako.01.02.2021

Ngaba kungcono ukutsiba isidlo sakusasa okanye isidlo sangokuhlwa?

Iziphumo zibonisa ukubaukutsibaukutya kunciphise ukutya kweekhalori zemihla ngemihla phakathi kweekhalori ezingama-252 (isidlo sakusasa) kunye neekhalori ezingama-350 (isidlo sangokuhlwa). Nangona kunjalo,ukutsiba isidlo sakusasaokanye isidlo sasemini sinciphise umgangatho wokutya ngamanqaku ayi-2.2 (malunga neepesenti ezi-4.3), ngelixaukutsiba isidlo sangokuhlwaukuthoba umgangatho wokutya ngamanqaku ayi-1.4 (ipesenti ezi-2.6).06.07.2020

Yintoni ukutya kweqanda leentsuku ezisixhenxe?

Okubilisiweyoukutya kweqandayinto ethandwayoukutyaoko kufunaukutyakuphelaamaqanda, ezinye iziqhamo, imifuno engeyiyo eyokutyala, iiproteni ezingatyebanga, kunye namafutha, kwaye ithembisa ukukunceda ukunciphisa umzimba. Ngelixa ukusika iikhalori kunokubangela ukwehla kobunzima ekuqaleni, akunakulindeleka ukuba unamathele kule ndlelaukutya, iingcali zithi.

Ngaba iintsuku ezili-14 zokutya okuphekiweyo kweqanda ziyasebenza?

Kuqikelelwa ukuba iipesenti ezingama-77 zabantu baseMelika bazama ukunciphisa umzimba okanye ukuwugcina. Abanyeukutyamusa njesebenza, kodwa iukutya okweqanda okuphekiweyoizakubonisa iziphumo ezimangalisayo ngaphakathi14iintsuku, ukuba unamathela kuyo.22. 2019.

Ngaba ibhanana ilungile ukunciphisa umzimba?

Ngelixaiibhananaayichaphazeli ngokuthe ngqoukuhla ukusindaBanazo iipropathi ezinokunceda umntu ukuba aphathe umzimba wakheubunzima, ezinje ngomxholo wefayibha ephezulu. Ayivuthwangaiibhananaziqulathe isitatshi esinganyangekiyo, esinokunceda abantu bazive begcwele ngakumbi ixesha elide.26. 2019.

Sesiphi isidlo endifanele ndisitsibe?

Ukutsiba isidlo sakusasa

Isidlo sakusasa yeyona nto ixhaphakileyo ebantwinitsibaxa ulandela uhlobo oluthile lwexesha elimiselweyoukutyaokanye ukutya okukhawulezileyo. Abantu bathambekele ekufumaneni kulula kuba ngokubanzi, yifayile ye-isidlozihlala zithathwa ngexesha lokungxama, njengoko ungxama uphuma ngomnyango kusasa.

Yeyiphi eyona isidlo sakusasa esilungileyo sokunciphisa umzimba?

I-Creamy, emnandi kwaye eyonelisayo, iyogathi yenza ulongezo oluhle kakhulu ekutyeni okunciphisa umzimba. Ngokukodwa, iyogurt yamaGrikhi ihambisa isipha esimnandi seprotein kuyo yonke into eyenziwayo, isenza ukuba kube lula ukunciphisa umzimba ukutya kwesidlo sakusasa.

Kukuphi ukutya onokukutya kwisidlo sakusasa okunesondlo?

Zama ukudibanisa ikomityi enye (i-285 gram) yeyogathi yamaGrike nezinye iziqhamo ezixutyiweyo, imbewu ye-chia okanye intsholongwane yengqolowa kwisidlo sakusasa esisondlo. I-yogurt iphezulu kwiprotheyini kwaye inxulunyaniswa nokwehla kwendlala kunye nokutya, kunye nomngcipheko omncinci wokufumana ubunzima.

Kukuphi ukutya oza kukutya kusasa ukunciphisa umzimba?

Kuluhlu lweeproteni ezinyulu, ungaphoswa zezi proteni zibalaseleyo zokunciphisa umzimba! Ukuba ufuna ukonyusa idosi yakho yasekuseni yeprotein, cinga ukongeza umhlaba we-turkey (kunye namanye anyanisi, intsimbi yepelepele, kunye nama-mushroom) kumaqanda akho. Umdibaniso ulungile kwaye ungalindelekanga, uyenza ukuba ibe lukhetho olufanelekileyo kwii-buds zokunambitha ezidiniweyo.

Eminye Imibuzo Kolu Luhlu

Yintoni omele uyibukele ngelixa usenza umsebenzi-ukugcwalisa iManyuwali

Yintoni endifanele ndiyibukele ngelixa ndisebenza? UAlamy. 4/12. Ukwabelana ngesondo kunye neSixeko (Ukusasaza kwi-HBO Go) Ngamanye amaxesha ingxelo elungileyo yiyo yonke into oyifunayo ukuze uzigcine uxakekile-kwaye isondo kunye nesiXeko sinabo abakumhlakulo. Imifanekiso kaGetty. 5/12. Intombazana ehleba (Ukusasaza kwiNetflix) Alamy. 6/12. Amaxoki amancinci amancinci (Ukusasaza kwiNetflix) Alamy. 7/12. Glee (Ukusasaza kwiNetflix) nge- г.

Zintoni izikere ukukhaba - izisombululo ezinokubakho

Ukucacisa njani ukukhaba isikere? Qalisa ukulala phantsi ngomqolo iingalo zakho zingapha kwamacala akho, iintende zisongele phantsi ukuxhasa. Qhoboshela i-abs yakho kwaye ugcine umva wakho osezantsi ucabalele kumgangatho. Ukusuka apha, phakamisa yomibini imilenze ukuya kuthi ga kwi-45 yeedigri engile ukusuka emgangathweni, uyigcine ngokuthe tye ngangokunokwenzeka.

Udliwanondlebe lukaStevens-uphendula imibuzo

Ngaba uStevens ufuna udliwanondlebe? Udliwanondlebe lukhethwa kubo bonke abafake izicelo kuStevens. Kubafundi abafaka izicelo kwinkqubo ekhawulezileyo yangaphambi konyango, uStevens uya kuqhagamshelana nabenzi-sicelo ukuba bacwangcise udliwanondlebe emva kovavanyo lwethu lokuqala lwesicelo. Khetha abafundi kuya kuqhagamshelwana nabo, njengoko ingengabo bonke abafaki zicelo abaqinisekisiweyo ngodliwanondlebe noStevens.

I-Diamondback sync r ukuphononongwa-izigqibo ezifanelekileyo

Ngaba ulungelelwaniso lweDiamondback lulungile? Njengokwehla kobuchwephesha, iDiamondback Sync'r isebenza kakuhle. Ukuhla kwesihlalo okungu-150mm kwenza kubelula ukubuyela emva nasezantsi, kwaye amavili abanzi aqengqeleka malunga nayo yonke into. Akunqabile ukubona nabani na ekhwele i-hardtail kugqatso lwe-enduro, kwaye ngesizathu esivakalayo. 3 окт. 2019 г.

Ukutshixwa kweziko-iimpendulo kwimicimbi

Ngaba i-SRAM izitshixo zangaphakathi ezijikelezayo ziza nokutshixa? Ukuba uthenga ii-rotam ze-SRAM, azizukufika zitshixiwe.

Amacwecwe eNuun hangover-indlela yokuthatha isigqibo

Ngaba iipilisi ze-electrolyte zinceda nge-hangover? Ukufunyanwa kwakhona kwi-hangover kuhlala kungumba wexesha. Uninzi lweehangovers luhambe kwisithuba seeyure ezingama-24. Izisombululo ze-Electrolyte (ezinje ngeziselo zezemidlalo) kunye nesuphu ye-bouillon zilungile endaweni yetyuwa kunye ne potassium oyilahlekeleyo kukusela utywala. Fumana ukuphumla okuninzi. 08.04.2019