Okwamanje kunezinhlobo eziningi zokudla kanye nezinye izindlela zokulahlekelwa isisindo, kodwa akekho wabathengi abangaqiniseka kuze kuphele ukuphumelela kokukhethwa kukho okukhethwa kukho. Yiqiniso, uma ulandela zonke izincomo, ukunciphisa isisindo kuzofika maduzane noma kamuva. Kodwa yiziphi izindleko? Yini esingayilindela kulokhu?
Iqiniso liwukuthi wonke umuntu kanye nomzimba wakhe yi-flora ehlukile futhi kufanele aphathwe ngendlela yokusebenzisana, ukuze angalethi inkinga. Ngokusemthethweni, ososayensi bathi abesifazane kudingeka banciphise ukudla kwabo nge-caloric ku-1200 Kcal ngosuku. Ingabe kunjalo kunjalo, ngoba wonke owesifazane ungumuntu ongaphandle nje kuphela, kodwa futhi ngaphakathi?
Ukubalwa okuphelele
Izindlovu eziningi zithi inani lamakhalori anqunywe ngosuku lokungeniswa kommeli oyedwa wesifazane angase angabi nakwanele noma angeneli omunye. Futhi okuyisisekelo salolu daba akuyona nje isigaba sesisindo noma ukukhula, kodwa futhi endleleni yokuphila uqobo. Abesifazane banezinga elihlukile futhi lokhu kubathinta nabo. Ngakho-ke, omunye ungumuntu futhi uhamba phambili, kanti owesifazane omdala angase abe yisisebenzi sehhovisi futhi asebenzise izinsuku zakhe kukhompyutha ngaso sonke isikhathi, efeza imisebenzi yakhe.
Indlela yomuntu ngamunye
Ngakho-ke, lapho sesivele sinqume ukuthi indlela yomuntu ngamunye okufanele yenziwe njalo lapho ikhetha ukudla, ake siqhubeke. Okulandelayo, kufanele ukhethe futhi ukhethe ngokuhambisana nezifiso namathuba abo mayelana nokuthi ngubani ozolandela inqubo yokulahlekelwa isisindo. Ungaxhumana nomsoco wezokudla noma uholele inqubo yonke. Okuhlangenwe nakho kubonisa ukuthi abaningi basabheka ukhetho lwesibili, ngoba akuwona wonke umuntu othanda ukungenelela kwezokwelapha futhi akunakho konke okwanele. Uma ukhetha uNombolo 2, bese unikeza okukhethwa kukho kuphela okukhethwa kukho okuphezulu.
Amasu amasha
Kuze kube manje, inqubo entsha yokulahlekelwa isisindo isiye itholakala engabeki ingozi empilweni futhi inikeza ithuba eliyingqayizivele lokuthola ifomu elifunayo ngokushesha.
Umgomo oyinhloko womsebenzi kaZigZag ukwakha ukusetshenziswa kwamandla kanye nama-calorie okudliwayo ngokuhambisana namakhono nezidingo zenyama ngayinye. Ngalokhu, isiguli ngasinye siphathwa njengomuntu ohlukile.
I-Mifflin-San Zheor kanye nesicelo sayo
Emuva ngo-2005, ifomu leMifflin-San Jéora odumile laziwa njengelona eliphumelela kakhulu. Isisekelo saso kwakuyirekhodi ecacile kanye nezincazelo zomzimba womuntu, kanye nazo zonke izinqubo zomzimba. Kwakuyi-American American Dietitian Association eyamukela le fomula, njengokwethembeka ngokweqiniso futhi ehambisana nezidingo.
I-Formula Catch-McCardle
Ifomula esuka ku-Catch-McCardle ingenye yezinhlobonhlobo zefomula yangaphambilini, kodwa njengazo zonke ezinye, nazo zinemibono yazo. Umehluko wukuthi isisekelo sefomula entsha ukubalwa kwamafutha omzimba, hhayi yonke imvelo. Le ndlela iyisixazululo esihle kulabo abangenayo isisindo esiningi kakhulu.
Inqubo yeHarris-Benedict
Leli fomula linomlando omude, ngoba lakhiwe eminyakeni eyikhulu edlule. Okuyimfuneko yokudla okunomsoco wekhulu leminyaka elidlule kwaba ukuguquguquka okwandayo kokuphila kwabantu. Inkolelo ye-5% ngamazinga yanamuhla agcizelela isidingo somzimba sokudla nama-khalori. Kukhona amathuba okuba nemiphumela engalungile ezimweni zabesifazane abasencane abanamafomu amahle.
Isu seZig Zag
Le nqubo inezibalo ezikhethekile futhi izosiza noma ubani ukuba akhethe elinye lamafomula angenhla ukuze azuze imiphumela yawo. Ngenxa yalokhu, iklayenti kufanele inqume ukuthi yini efanelana nayo. Uma usuvele usichazile ifomu, ungangena idatha yakho: isisindo, iminyaka, ubulili, ukwandise izinga lomsebenzi womzimba. Khona-ke le nqubo yenza ngokuzenzakalelayo izibalo futhi inquma wena izinga lomthwalo ofanelekayo, inombolo yokuthatha i-kalilories ngosuku nokunye.
Izinga lomsebenzi womzimba, kuyini?
Ngamunye unesimiso sakhe siqu lapho umbuso wansuku zonke uncike khona, futhi ngokufanele, imithwalo yemvelo. Wonke umuntu uyazi ukuthi umuntu oyedwa uvuka ekuseni bese ehamba noma engena emidlalweni, kanti omunye angavumela i-sabenic ukuthi ingenzi futhi isebenzise isikhathi sakhe samahhala esibhekene ne-TV ku-van.
Uhlelo lweZig-Zag lunikeza uhlobo lwakho lomsebenzi kanye nezinga lomsebenzi obalulekile. Ukuze uhlele uhlelo oluqondile, kuyadingeka ukuthi ukhethe into efanele ezohlangabezana namazinga eqiniso womsebenzi wakho. Imiphumela izokwenziwa ngokuzenzekelayo usebenzisa isilawuli esakhelwe ngaphakathi.
Incazelo
Ngemuva kokuthi uhlelo lubalwe yonke imiphumela, lubonisa idatha elandelayo:
- izidingo eziyisisekelo,
- ukulahlekelwa isisindo,
- ukulahlekelwa kwesisindo ngokushesha, njll.
Izidingo eziyisisekelo kufanele zibale ukuthi zingaki amakhilogremu umzimba wakho adinga ukuze ungaphazamisi, kodwa ukuze uthuthukise inqubo ye-metabolic.
Esikhathini sesigaba sokunciphisa isisindo, uzonikezwa ngolwazi oluningiliziwe oluzokusiza ukuqeda ama-kilogram amaningi.
Esikhathini sokulahlekelwa kwesisindo esisheshayo, amanani wekhalori aphansi kunazo zonke ama-kilogram akho azohamba ngayo esidlule azoboniswa. Ngakho-ke, umzimba uzosungula uhlelo lokulahlekelwa kwesisindo esisheshayo futhi okuphezulu kuzoshisa amafutha. Kodwa ungalahlekelwa ukuqapha ngenxa yalesi sibonakaliso. Akufanele ulahlekelwe ivolumu kakhulu, njengoba lokhu esikhathini esizayo kungaba nomthelela ohlukile nomphumela ongathandeki. Ukuziqapha kwezenhlalakahle nokuthi indlela yakho isabela kanjani kulokhu kunciphisa. Uma uzizwa ukhululekile noma umphumela omubi, khona-ke umkhuba kufanele ushintshwe.
Kubalulekile ukukhumbula ukuthi ukwehla kwenani lamakholori adliwe ngumzimba uqala ukusabela ezenzweni, ngaleyo ndlela unciphise umzimba. Lo mphumela uzokusiza ukunciphisa isisindo ngokushelela kahle, kodwa futhi unamaphutha ayo. Uma inqubo ye-metabolism iqala ukwehla, ingaholela ekuqinisekiseni ukuthi maduze kuzophela. Isenzo esinjalo selokhu saziwa ngokuthi "ipulazi". Kuthiwa ukuqedwa kwamanoni okudlulele kufanele kube okubushelelezi futhi okungaqondakali, hhayi okubukhali. Esikhathini seZig Zag, umjikelezo wosuku lwama-7 uhlongozwa ukuthi wenzelwe ukulahleka kwesisindo esisheshayo kodwa esilungile.
Ezinsukwini ezingu-7 uzothola ulwazi olubalulekile ukwanda noma ukuncipha kokudla kwe-caloric ekudleni. Amanani angashintsha nsuku zonke ngokuhambisana nemigomo yakho kanye namazinga okuqeqesha. Kufanele ufeze ngokucophelela konke okudingekayo ukuze ufeze umphumela oyifunayo ngesikhathi esifanele. Futhi, ungazivikela ekushintsheni okungazelelwe futhi udale umonakalo kuwo wonke umzimba. Uhlelo lweZig Zag luzosiza ukuqinisekisa ukuthi izinga lakho lokunciphisa umzimba alihleli phansi, njengoba kuphelelwa yisikhathi ukuthi amakhilomitha azophela.