Iningi lethu lifunde incwadi edayiswa kakhulu ethi, Imfihlo, ethi uma sigxila entweni esingayifuni, kulapho sithola khona lokho esingakufuni. Kuyakhungathekisa! Ikakhulukazi uma kuziwa emizamweni yethu yokwehlisa isisindo, sizama lokhu, lokho noma okunye ukudla kwesisindo. Abanye besifazane badla njalo ngoba ngokusobala, isisindo sabo esihle asifinyeleleki phakade. Akukho okungaphezu kwemvelo ngalokhu. Kunengqondo ukuthi lapho sicabanga kakhulu ukuthi ngeke ngikwazi ukuba nalo lelo khekhe, yilapho ingqondo yethu igxila kakhulu kulelo khekhe, kunokuba sigxile kwezinye izindlela ezinempilo ezinhlelweni zethu. ishadi lokudla . Inkanuko iyanda ngaphandle uma sizitika...bese sizizwa sinecala.
Amathiphu alula wokuklama ishadi lokudla lokulahlekelwa isisindo okunempilo:
eyodwa. Ithiphu Yokunciphisa Isisindo - Ukudla noma Ukungadli?
ezimbili. Ithiphu Yokunciphisa Isisindo - Uhlelo Lokudla Okunokulinganisela KwamaNdiya
3. I-Indian Balanced Diet Plan for Weight Loss
Ezine. Ishadi Lokudla eliyisampula Lokuncipha Kwesisindo
5. Imibuzo Evame Ukubuzwa mayelana nokudla Kokunciphisa Isisindo
Ithiphu 1 Lokunciphisa Isisindo - Ukudla noma Ukungadli?
KUYA uhlelo lokudla kusikhumbuza ukuthi sidla ukudla; lokho kuletha imizwa yokuswela. Kungcono ukukubiza ngeshadi lokudla okunempilo noma ukudla okulinganiselayo kokuncipha kwesisindo. A iphethini yokudla enempilo ukuthi ungakwazi ukusekela, ngaphandle kokwesaba njalo ukudla kanye nokukhathazeka phezu kokubala kwekhalori, ukuphela kwento engaletha ukulahlekelwa isisindo unomphela kwabesifazane, abavame ukuba namafutha omzimba amaningi kunamadoda ngenxa yezizathu zezinto eziphilayo.
Ithiphu 2 Lokunciphisa Isisindo - Uhlelo Lokudla Okunokulinganisela KwamaNdiya
Okufanele ukufake ku- ishadi lokudla okunokulinganisela a.k.a. ishadi lokudla okunempilo? Akudingekile ukuba kube amahlumela namasaladi kuphela, nakuba lawo mahle kakhulu kuwe. Isazi esidumile sokudla okunempilo nokuphila kahle, u-Rujuta Diwekar, utshele izethameli zakhe kanye ukuthi ukudla umuntu akhule nakho kuwukudla umzimba ongasabela kukho okungcono kakhulu. Ngakho-ke, kwabesifazane baseNdiya, okusebenza kangcono ekulahlekelweni isisindo unomphela i Uhlelo lokudla olulinganiselayo lwaseNdiya .
1. Yenza izinguquko ezincane
Yehlisa ukudla okupakishiwe nokugayiwe; ngokuvamile agcwele i-sodium, okungase kubangele ukuqunjelwa kanye a ingozi ephezulu yezinkinga zenhliziyo . Noma nini lapho kungenzeka, yidla umkhiqizo omusha, njengoba sasihlale senza eNdiya, futhi wenze amajusi akho ngokujikijela izithelo ezidayisiwe kanye nemifino ku-blender. Khipha okumhlophe (irayisi, ushukela, isinkwa) bese ukhetha okunsundu. Khetha i-wholewheat atta phezu kukafulawa ocolile.
2. Yidla izithelo zonyaka
Yidla izithelo zonyaka ezivela emakethe yendawo esikhundleni sokutholakala kwamanye amazwe ngaphandle kwesizini. Izithelo zonyaka ngokuvamile zicebile ezingxenyeni ezidingwa umzimba ngaleso sikhathi sonyaka, isb. ugwava nowolintshi, okunothe ngoVithamini C, kuza emakethe ebusika, lapho nje udinga leyo vithamini ukuze uvikele umkhuhlane.
3. Gcoba esikhundleni sokuthosa
I-samosa ngezikhathi ezithile ngeke iphazamise uhlelo lwakho lokulahlekelwa isisindo, kodwa nsuku zonke, ukuthosa kuwumbono ongcono kakhulu kunokuthosa okujulile, njengoba ungagcina isibalo sekhalori siphansi ngaphandle kokudela ukunambitheka.
4. Ukwandisa izinga le-basal metabolic
Yidla ukudla okuncane okumbalwa ngosuku. Lokhu kunikeza umzimba isiqiniseko esiphindaphindiwe sokuthi ukudla okwengeziwe kuyeza -kuyeka ukuqongelela ama-calories futhi kushise amafutha ngenjabulo. Isidlo esincane akusona isikhwama sekhofi elishisayo nelokuthengisa; isithelo saso, noma ingxenye encane yengxube yomzila (izithelo ezomile namantongomane angenasawoti), noma indishi encane yedaal ene-roti, noma indishi yama-oats.
5. Yenza ukuqeqeshwa okungasindi
Lokhu kwakha ithoni yemisipha, kunikeza umzimba ukubukeka okucwebezelayo, futhi kukhulisa izinga le-basal metabolic. Ukujima kwansuku zonke okunezinsimbi ezilula - kukwenze ukujima okunezinga eliphansi, uma ungakwazi ukwenza okwengeziwe - kwazisa umzimba ukuthi uqhubeke ushisa amakhalori isikhathi eside ngemva kokuba uyekile ukujima. Ngisho nemizuzu engu-5-10 ngosuku ingcono kakhulu kunalutho. Akuthathi okuningi ukulungisa kabusha indlela yakho yokuphila futhi uzuze unomphela ukulahlekelwa isisindo . Cabanga ngakho njengesisindo esiphelele, esenziwe eNdiya.
I-Indian Balanced Diet Plan for Weight Loss
Ishadi Lokudla eliyisampula Lokuncipha Kwesisindo
7am: Ijusi lemon emanzini afudumele; ucezu oluncane lwejinja eluhlaza (elizohlafunwa).
8am: Ibhulakufesi elenziwe kutsha ngokusanhlamvu okune-fiber ephezulu njenge-oats ne-bajra, kugcwale isipuni sembewu yefilakisi; ingilazi yobisi noma isitsha se-curd; isithelo esisodwa, isib. i-papaya eqoshiwe.
10.30am: Cishe ingxenye yeshumi nambili yama-alimondi namanye ama-walnuts.
1pm: Isitsha sesaladi nge Amafutha e-Olive kwavuza phezu kwayo; isitsha esincane selayisi elinsundu ngemifino ethosiwe; i-roti eyodwa ene-daal.
3pm: Ingilazi ye-chaas nobhanana.
5pm: Inkomishi yetiye eliluhlaza, namabhisikidi amabili e-multigrain.
7pm: Isitsha esincane samahlumela, noma usizo oluncane kakhulu lwezithelo ezomile.
8pm: Isitsha se-daal, ama-cubes ambalwa we-cottage shizi, ama-rotis amabili, imifino e-sauteed.
10pm: Ingilazi encane yobisi olufudumele. N.B. Leli shadi lokudla lokuncipha kwesisindo lingelezinjongo zokubonisa kuphela.
Imibuzo Evame Ukubuzwa mayelana nokudla Kokunciphisa Isisindo
Q: Kuyini ukudla okunamakhalori angu-1,200?
KUYA: 1,200- ikhalori yokudla iyishadi lokudla elenzelwe ngokukhethekile ukukusiza wehlise isisindo. Umqondo wokudla ukudla ama-calories ngendlela ekhawulelwe kanye nokuqapha ukuthathwa kwekhalori nsuku zonke. Iqala ngo-a ibhulakufesi elicebile ngamaprotheni ngenhloso yokudla ama-calories angama-200 kuye kwangama-350. Ukudla kwasekuseni kufanele kucebile ngamaprotheni kanye ne-fiber. Imikhiqizo yobisi nezithelo kuyindlela ekahle yokuhamba. Ukudla kwasemini kufanele kube okunempilo nemifino, okusanhlamvu okuphelele namaprotheni, ngenhloso yokudla ama-calories angu-300 kuya kwangu-350 ngesikhathi sasemini. Isidlo sakusihlwa sonke kufanele sihlanganise amakhalori angu-400 kuya kwangu-500, futhi ukuze ugcwalise ingxenye esele yekhalori yakho, dla ukudla okulula phakathi nosuku okufanele kube phakathi kuka-50 - 100 ubakaki wamakhalori.
Umbuzo: Umuntu ulahlekelwa kanjani isisindo ngetiye eliluhlaza?
KUYA: Itiye elihlaza kuyaziwa ukuthi iyasebenza ekusizeni abantu abalahlekelwa isisindo. I-caffeine emnene etiyeni eliluhlaza isebenza njengesikhuthazi ekushiseni amafutha. Futhi inothile ngama-antioxidants asiza ukuqinisa imetabolism kanye nokuzivikela komzimba. Indlela engcono kakhulu yokwenza lokho iwukuba okungenani ube nezinkomishi ezi-4 kuye kwezi-5 ngosuku, ngaphandle kwezinzuzo zokuncipha kwesisindo, kukugcina uqabulekile futhi unomdlandla usuku lonke.
Umbuzo: Kungani indlela engidla ngayo ingasebenzi?
KUYA: Nakuba ungase ucabange ukuthi usendleleni yokudla, kunezinto ozenzayo ezingalungile ezingakusizi ukuthi wehlise lawo makhilo. Okokuqala, ukweqa ukudla nokungadli ngokwanele akusizi ngalutho. Kubalulekile ukuhlela ukudla kwakho kwekhalori futhi uqiniseke ukuthi ulandela a ishadi lokudla okunothe ngamaprotheni . Ukungafaki ukudla okune-carb noma amafutha akuyona indlela ekahle futhi akufanelekile njengoba kukushiya ufushane ngemisoco oyidingayo ukuze uhlale unamandla. Qiniseka ukuthi udla amakhalori anele nsuku zonke, futhi ugxile ekubeni nesidlo sasekuseni esinempilo. Shintshanisa i-cola yakho yokudla netiye eliluhlaza futhi ungaqala ukubona imiphumela.
Umbuzo: Umuntu ulahlekelwa kanjani isisindo ngetiye eliluhlaza?
KUYA: Itiye elihlaza liyaziwa ukuthi lisebenza ngempumelelo ekusizeni abantu abalahlekelwa isisindo. I-caffeine emnene etiyeni eliluhlaza isebenza njengesikhuthazi ekushiseni amafutha. Futhi inothile ngama-antioxidants asiza ukuqinisa imetabolism kanye nokuzivikela komzimba. Indlela engcono kakhulu yokwenza lokho iwukuba okungenani ube nezinkomishi ezi-4 kuye kwezi-5 ngosuku, ngaphandle kwezinzuzo zokuncipha kwesisindo, kukugcina uqabulekile futhi unomdlandla usuku lonke.
Q: Yiluphi uhlobo lokuzivocavoca okufanele ulwenze ngenkathi udla ukudla okwehlisa isisindo?
KUYA: Uma usesikhathini sokujima esibanzi ejimini, qhubeka nawo. Gxila ekwenzeni i-cardio eyengeziwe kanye ukuzivocavoca kwe-aerobic . Akudingekile ukusayinela ubulungu bejimu futhi uqinise isimiso sokuqina, kodwa izivivinyo eziyisisekelo njengokugijima, ukweqa, ukudlala umdlalo ziyasebenza ngenkathi uku Ukudla kwesisindo . Kubalulekile ukugcina ukulinganisela ekudleni kwakho kanye nesimiso sokuzivocavoca.
Ungafunda futhi uqhubeke ishadi eliphelele lokudla okunomsoco ukuze ube nempilo .
