Noma yikuphi ukudla kunomgomo oyinhloko - ukuqeda ama-deposit fat. Nokho, izinga lokulahlekelwa kwesisindo alilingani nalokhu kulahla. Ukulahleka kwesisindo esisheshayo ngokuyinhloko kubangelwa ukuthi i-fluid ilahlekile. Ngendlela ebuyiswa ngayo masinyane. Uma uhlala ekudleni okuqinile okuqinile, emva kokulahlekelwa uketshezi luzoqala ukudiliza izicubu zomzimba, futhi kushisa amanye ama-khalori. Futhi lokhu kuzoba nethonya elibi empilweni jikelele, futhi emva kokuphelelwa kokudla kubeka isisindo esisheshayo samakhilogremu engeziwe. Ngaphezu kwalokho, izicubu ezincibilikisiwe zomzimba ziqala ukushintshwa ngamathambo amafutha, ngakho-ke isimo sibuhlungu futhi njalo uma ulahlekelwa amakhilogremu angaphezu kokuthola okuningi kunzima kakhulu. Ngakho-ke, zithanda ukudla okunempilo okunciphisa isisindo kancane kancane futhi ngokuphepha umzimba.
Isivinini esiphezulu sokulahlekelwa isisindo.
Isivinini esiphephile sokulahlekelwa isisindo akusilo nzima ukubala. Ngezindleko zamandla, i-kilogram eyodwa yamathambo amafutha alingana nama-calories angu-7700. Futhi uma ushisa amakholori angaphezulu kuka-1100 nsuku zonke, kunesonto, ulahlekelwa yi-kilogramgram yesisindo ngesonto: izinsuku eziyisikhombisa x 1100 amakholori = 1 kilogram. Futhi lokhu kuyona okungavumelekile ukulahlekelwa kwesisindo ngokudla okunempilo. Futhi uma uhlale uhambisana nemithetho yokudla okunempilo, ungaphonsa ama-kilogram angu-52 ngonyaka. Futhi umphumela uzohlala nawe kuze kube phakade. Ngaphezu kwalokho, kusukela ekusetshenzisweni kokudla okunjalo ngeke kube nemiphumela emibi, ngoba ukulahlekelwa isisindo kwenzeka kuphela ngokushisa amafutha.
Ukulahlekelwa amakhilogremu engeziwe ngokuzivocavoca umzimba.
Noma kunjalo, kufanele kucatshangelwe ukuthi umthwalo womzimba ngeke unikeze ukulahleka kwesisindo esisheshayo. Ngesikhathi sokuqeqeshwa, imisipha iqiniswa kuqala futhi isisombululo siphuthumayo. Futhi uqala ukunciphisa isisindo ngokunciphisa ivolumu: uqala ukudonsa izicubu ze-muscle, ukuthola izimo ezicacile. Ngaphezu kwalokho, ukuqeqeshwa kuzosiza ukushisa amakholori owadliwa nguwe, okuzoholela ekulahlekelweni kwamafutha ashicilelwe ngenkathi wenza kanjalo ngaphandle kokubhujiswa kwezicubu zomzimba. Futhi nakuba inqubo yokulahlekelwa isisindo ihamba kancane, kodwa uma iqhathaniswa nomkhawulo obalulekile wansuku zonke wama-calories, inempilo enhle kakhulu.
Iphutha elihle lekhalori.
Zonke izinhlelo zokulahlekelwa kwesisindo zenzelwe umgomo owodwa - ukwakha ukulahlekelwa kwekhalori. Lokhu kusho ukuthi kufanele ushise amakholori amaningi nsuku zonke kunokudla kwakho. Ukuntuleka kwama-kilojoule kufanele kube ngu-20-25%, leli phesenti lizinga eliphephile lokulahlekelwa isisindo. Kodwa lapha kufanele futhi ucabange ukuthi iphesenti eliqondile lama-kilojoule lizoxhomeka kuneminyaka yakho, ubulili, umsebenzi womzimba. Uma udla u-2000 kcal ngosuku, kufanele usebenzise ama-2500 kcal: ama-khalori angu-2000 x 0, 25 amakholori = 500 kcal.
Ukufezekisa ukulahlekelwa kwekhalori edingekayo, ungadla ukudla okuphansi kwekhalori noma wenze umzimba wokuzivocavoca. Kodwa inkambo engcono kakhulu ukuhlanganisa lezi zindlela ezimbili zokugcina impilo uma ulahlekelwa isisindo.
Kodwa khumbula ukuthi zonke lezi zibalo zilinganiselwa, ngoba ungakwazi ukunquma isivinini esiphezulu sokuphepha, kanye nokukhetha indlela yokwakha ukulahleka kwekhalori, wena kuphela, njengoba wazi ukuthi ungubani kanye nezinkomba zakho ngabanye.