Nsuku zonke umzimba wethu usebenzisa amandla ekufudumeni umzimba, ukugaya ukudla, kanye nezinwele ezikhulayo, izipikili, ukuphefumula emoyeni kanye nezinhliziyo. Izinqubo ze-biochemical ezenzeka ngaphakathi kwethu zidinga namandla. Ngakho-ke, amakholori ayadliwa njalo, ngisho nalapho silala.
Kodwa naphezu kwalokhu, abanye abantu abachitha isikhathi esiningi ekuzivocavoca abakwazi ukulahlekelwa isisindo, kanti abanye abakaze bahlanganyele emidlalweni, kodwa bahlala bencane. Iyini inkinga? I-metabolism eyinhloko ithinta inqubo yokulahlekelwa isisindo - isibonakaliso sokuqina kwamandla kagesi. Lona inani lokushisa okukhiqizwa esimweni sokuphumula kanye nenduduzo yokushisa. Ukushintshaniswa okuyinhloko kwabesifazane kuncane kunalokho kwabesilisa, cishe ngo-10-15%. Futhi, isisetshenziswa somzimba esisisekelo sinciphisa ngokuzila ukudla nezifo ezithile.
Cold usizo
Iningi lazo zonke i-khalori umzimba wethu ohlalayo yikusekelwa kokushisa komzimba njalo. Futhi lokhu kukushisa okujwayelekile. Futhi uma uyanciphisa izinga lokushisa lomoya kuya kuma-10-15 degrees, ukusetshenziswa kwamakholori kuzokwandiswa kabili noma kathathu. Kumele uqaphele futhi ukuthi lapho kusetshenziselwa ukushisa kwamandla omzimba kudliwa ikakhulukazi kusuka kumafutha omzimba kuya ku-90% (umehluko wemithwalo yemvelo edinga izindleko ze-carbohydrate). Yingakho ukuwa nobusika kuqoqa amafutha amaningi emzimbeni wethu.
Ochwepheshe batusa ukuthi bafake ngenkathi ebandayo izinga lokushisa ekamelweni alikho ngaphezu kwama-degree angu-25. Khona-ke awusoze uphazamisa kakhulu. Ukuhamba emakhazeni kuzosiza ukuqeda amakholori angu-100 ngemizuzu engu-10 kuphela! Kodwa emva kokuhamba okunjalo, njengomthetho, ngokushesha uyadonsela esiqandisini. Ngakho-ke, umzimba uzama ukwakha lokho osetshenzisiwe. Kodwa lapha ungasebenzisa inkohliso encane - udle ukudla okushisayo, kodwa hhayi kokudla: amazambane ahlambulukile, ubisi, isobho sekhofi elula, njalonjalo.
Izinqubo zamanzi
Ukuze usebenzise ama-kilojoule ehlobo, udinga ukudla okubandayo neziphuzo. Umzimba uzothatha amandla amaningi ukuwafudumala esiswini. Iqiniso alilincane kakhulu: ukuze kusetshenziswe ingilazi eyodwa ngama-degree ayi-10, kudingeke ukuthi kube ngu-0.2 kcal kuphela. Kodwa kusukela ehlobo siphuza amanzi amaningi, kuze kube ngamalitha amabili ngosuku, kuzothatha cishe amakholori angu-200. Ngamanzi afanayo angenza umzimba uchithe amakholori hhayi ngaphakathi kuphela, kodwa futhi ngaphandle. Isibonelo, ikhodi ogijimayo. Njengoba amanzi anzima ngaphezu kokushisa kwemoya, lapho ubhukuda uzolahlekelwa kabili ngamakholori amaningi njengokuhamba. Ngisho nangemva kwehhafu yehora lokugeza okuphuzizayo uzolahlekelwa okungenani okungenani 200kcal.
Ukunyakaza okulula
Ngaphandle kwezimo zesimo sezulu, inqubo yokulahlekelwa isisindo ithinteka yimisebenzi yomsebenzi. Ngisho nezinsipho ezingenasidingo kakhulu zomzimba noma umsebenzi wabo wokubala ukugcina noma yikuphi isikhundla kuthuthukisa izindleko zamandla kahle. Ukuhlala phansi, silahlekelwa yi-kcal engama-30 ngehora. Futhi uma wenza ukubopha noma ukugqoka, ungalahlekelwa ngisho nama-khalori angu-100 - ngoba amahlombe nezikhali ziyanzima, iminwe iyahamba, i-apogee inzima kakhulu ukulondoloza ibhalansi.
Imisebenzi yansuku zonke esisiza ukuba silahlekelwe isisindo
- Ukuhlanza ekhaya. Kuwusizo ukuhlanza, ngoba ngeke nje uhlanze indlu, kepha ungakwazi ukuqeda amakholori angamakhulu amaningana. Ngisho nezimo ezivame kakhulu: ukusula uthuli, ukugubha phansi, ukubopha izinto, ukugeza, ukugeza izitsha noma amafasitela kuzosiza ukushisa ngamakholori angamakhulu amathathu.
- Ukuthenga kuyinto eyintandokazi yamantombazane amaningi, angaletha izinzuzo eziningi. Ukuze ushise amakholori amaningi, kungcono ukuya ezitolo ngaphakathi kwe-hypermarket enkulu. Ngehora uzokhipha 250 kcal. Futhi ngaphandle kwalokho, angakwazi ukuzithenga ngokwakhe into entsha.
- Izingane nezilwane ezifuywayo zizothatha ama-khalori amaningi kuwe. Uma unayo ikati noma inja, ungadlali nabo, hhayi kuphela ekhaya, kodwa nasemgwaqweni. Uma uqhubeka phambili, amandla akho umzimba uyaqhubeka. Ihora elihambahambayo elihambayo nenja emgwaqweni lingagcwalisa ngokuphelele uhambo lokuya ejimini kanye ne-vypotratite kuze kube ngu-400 kcal. Uma unabantwana, khona-ke ukuhamba ngezinyawo ungashisa amakholori amaningi. Isibonelo, uma uzama ukufundisa ingane yakho ukugibela ibhayisikili, ukudlala ibhola noma ukwenza izinto ezithile.
- Indawo engadini. Ngicabanga ukuthi wonke owesifazane onama-bitches akhe ajwayelekile hhayi ngezwi lokuthi kunzima kangakanani ukubhekana nalo. Ukuphikisana nezitshalo zokuhlobisa nezimbali kuthatha amandla amancane (kufika ku-350 kcal ngehora). Futhi uma ingadi inkulu, kuyadingeka ukuba usebenze kuyo nsuku zonke. Labo abachitha isikhathi esiningi esayithini yabo, bebanakekele, nje izinsuku ezimbalwa bangaphonsa ku-1 kg.
- Ukuphumula. Akubona bonke abantu abahluleka ukulahla ama-calories amaningi. Lapha konke kuzoxhomeka kuwe nangomusa wakho. Abanye bethu bakhetha ukuphumula okusebenzayo, futhi abanye bathanda ukuzola nokuphumula okuphelele. Abanye bangase bahlale isikhathi eside ebhishi ngaphansi kwesambulela, kuyilapho abanye behambela olwandle bahambe ngezinyawo ezihlukahlukene. Kodwa ngisho noma ungaphikisani kakhulu, kusuka kwamakhilomitha angamakhulu ambalwa ongakhipha. Kodwa-ke, uma ufuna ngempela ukuthola isimo esihle ngesikhathi sokuphumula, ngokuvamile ube nesithakazelo kulokho okwenzekayo okuzungezile.
- Ihhovisi. Abambalwa bethu bahlala endaweni eyodwa usuku lonke. Ngisho noma unomsebenzi wehhovisi. Mhlawumbe, ngisho ngaphandle kokuqaphela, uhamba ngaphezu kwekhaya ezinsukwini ezizayo. Isibonelo, izikhathi eziningana ngehora uyasuka esihlalweni ukuze unwebe imilenze yakho, uhambe, ukhuphuke izitebhisi, uzenze itiye, udle futhi uthathe. Ngisho noma uhlezi etafuleni, wenza ukunyakaza okuningi, uzama ukuthola indawo elula. Ngakho-ke, ngosuku lomsebenzi wehhovisi ungasusa 300kcal, ngenkathi ungenzi lutho ngokukhethekile.
Izithako ezijabulisayo
Burn amakholori kungaba kusuka izinto ezilula kakhulu, kodwa ezimnandi kakhulu. Isibonelo, ngxoxo engamaminithi amahlanu efonini ephathekayo, ulahlekelwa yi-kcal 20. Futhi uma ngesikhatsi ingxoxo uzobuye uhambe, bese ufaka enye inombolo engu-10. Uma uthanda ukucula noma ukudlala ngomsindo womculo, khona-ke yenza njalo ngangokunokwenzeka. Amaminithi angamashumi amane kulezi zivivinyo azokusiza ukuqeda amakholori angu-100. Ukudala kuyoba nethonya elihle ekulahlekelweni kwama-khalori.
Nge-kisses nocansi, ungashisa amakholori angu-30 kuya kwangu-150 ngehora. Noma kunjalo, imizwelo enobudlova engase ivele lapho ibukela i-movie, ifunda incwadi, iyakubona ngothando. Isikhukhula segazi ebusweni, ukusheshisa ukuphuza, ngezinye izikhathi ngisho nokukhala emehlweni - konke lokhu kuyimpawu zokuthi umzimba unomfutho ngokushesha. Okuhlangenwe nakho okunamandla okungokomzwelo kungasheshisa ngo-5-10%. Yingakho abaningi baqala ukulahlekelwa isisindo masinyane, lapho bethola uthando noma bahlukanisile, bathola ukucindezeleka.
Sifisela wena, amantombazane othandekayo, ukuthi empilweni yakho kungaba khona imizwelo emihle engathinta isibalo sakho futhi imenze ibe mncane. Kodwa uma le mizwelo ingakwaneli, khona-ke lahla ama-calorie engeziwe kwezinye izindlela ezilula, kodwa eziphumelelayo. Isibonelo, hambahamba emndenini wakho, uhlanza endlini njalo, sebenzisa isikhathi emvelweni, udwebe, udansa, uya ezitolo, njalonjalo. Ngosizo lwawo wonke umsebenzi wansuku zonke, ungashisa ama-khalori amaningi futhi uthole okuningi kumnandi kuwo.