Njengoba sikhulile, ukuguquguquka kwesimetabolism kwethu kuyashintsha - hhayi okungcono, kodwa ukukhetha okudlayo kuvame ukufana. Ngenxa yalokho, sithola amakhilogremu angaphezulu futhi asiqondi ngisho nokuthi kungani.
Eqinisweni, zonke izizukulwane zinokudla kwayo. Futhi, lokhu akusebenzi kuphela kulabo abafuna ukulahlekelwa amakhilogremu engeziwe. Ukugcina isibalo esincane kakhulu kuze kube yilapho usugugile, kufanele ujwayele ukudla okulula kakhulu.
Lapho ku-30
Kule minyaka ukulahlekelwa isisindo nje usika imenyu yakho yansuku zonke ngama-kilocalories angu-500 nje kuphela ukwehlisa isonto isigamu se kilogram. Njengoba unikezwa ukuthi isilinganiso esilinganisiwe nsuku zonke yowesifazane ngu-2000 kcal, kuzodingeka ubale u-1500 kuphela. Nakuba isimiso singumuntu ojwayelekile, mhlawumbe wazi ngokwakho ukuthi udinga kangakanani ukudla ukuze ungabi ngcono. Yilokho inani futhi uthathe ama-khalori angamakhulu amahlanu.
Ngendlela, izinguquko zomzimba akuzona kuphela imbangela "yobudala" obuthakathaka. Ngokusho kokubonwa kwezintwezi, abantu abaneminyaka ehlukene bayathinteka kakhulu imikhuba emibi ehlukahlukene.
- Omama abaningi, badla "okumnandi" kanye nomntanakho, - kusho uprofesa osizayo wokudla okunomsoco eNyuvesi yaseTexas Bernadet Lutzon. Zenza uzame konke ingane yakho idla, bese ulahla amaphilisi amaningi engeziwe.
Enye inkohliso ukudla ku-apula ngaphambi kokudla ngakunye. Ucwaningo lwesayensi osuka eYunivesithi yasePennsylvania luye lwabonisa ukuthi lokhu kusiza ukumunca okungaphezu kuka-190 kcal ngaphansi kokujwayelekile.
Lapho ku-40
Lapho uneminyaka engama-40, i-metabolism iqala ukunciphisa, ngakho-ke ukulahlekelwa isisindo esisodwa isikhathi esingeke siphume. Kubalulekile ukwenza izinguquko ezincane ekudleni kwakho kwansuku zonke, okungukuthi - ukunciphisa inani lamakorikhi ngo-4-5% (ngesilinganiso sika-2000 kcal - 80-100 kcal ngosuku). Ngesikhathi esifanayo, inani "lokulahlekelwa kwesisindo" lihlala lilinganayo - ngamakolorili angu-500 ngokuqongelela kancane, ukulahlekelwa amagremu angu-500 ngesisindo ngesonto.
Ukwenza ukunciphisa kungabhubhisi kakhulu, zama kuqala ukufaka ama-juice kanye ne-soda ngamanzi alula noma itiye elingenayo i-unsweetened. Lokhu kungaphansi kwe-100-150 kcal ngokugubha. Bese uzama ukweqa "ukudla okulula" phakathi kokudla okuyinhloko - ngenxa yalokho, uzodla 250-300 kcal.
Enye iphuzu kulabo abangaphezu kuka-40 ukubhekelela ukuzilibazisa noma enye indlela yokulwa nobuhlungu nokucindezeleka. Ngokuvamile zonke "izinzwa" zethu esizidlayo, ngenxa yalokho sigcwele ukukhathala, sesaba kakhulu futhi siphinde sidle. Zama ukunciphisa enye indlela - i-embroider noma udlale nesilwane, isibonelo.
Lapho ku-50
I-metabolism iyaqhubeka iba yimbi nakakhulu. Ngakho kufanele uhlasele enye i-4% yamakhalori wansuku zonke futhi ushiye okungaphezu kuka-1800 khalori ngosuku. Ukulahleka kwesisindo - konke okufanayo "okungekho ama-500".
Ukwenza ukulahlekelwa isisindo lula ukusiza ukudla okulula okunomsoco nokudla okuqinile.
- Uma uhambisa umzimba wakho ngokumangala ngesidlo esingalindelekile, izinga le-glucose kanye ne-insulini egazini liphakeme ngaphezu kokuvamile. Ngenxa yalokho, amakholori amaningi anikezwe ngaphansi kwesikhumba ngendlela yamafutha, - kusho uDeborah Cleg, isisebenzi seSikhungo Seziqu Zokukhululeka E-Cincinnati.
Enye iphuzu ukuzama imikhiqizo ye-soy. Kwanele ukufaka ingilazi yobisi kanye nengxenye yenyama nama-soya analogs kanye nezinsuku ezimbili, kanti amakhilogremu azohamba kancane kancane, kodwa ngokuqinisekile.