Isinyathelo sokuqala kukunciphisa amanqatha omzimba, kumakhwenkwe ukuba amanqatha omzimba wethu okwangoku angaphezulu kwe-15%, ndincoma kakhulu ukunciphisa amanqatha omzimba ukuya kwi-12% ukuya kwi-13% ngaphambi kokuba uqale ukutya okucocekileyo kwemisipha.
Emva koko, kumantombazana ukuba amanqatha omzimba wethu okwangoku angaphezulu kwe-25%, ndikucebisa ukuba ulahle kwi-20% ngaphambi kokuba uqale ukutya okwakhiwa kwemisipha.Inzuzo yamafutha omzimba asezantsi kukugcina umzimba wethu unomdla kwi-insulin.
Isinyathelo sesibini kukufumana ubungakanani beekhalori ezifunwa ngumzimba wethu ukuze sifumane imisipha ngokucocekileyo.I-Caloric intake yeyona nto ibalulekileyo ekufumaneni isihlunu, emva koko imisipha ecocekileyo kufuneka igcine i-surplus ye-caloric ephakathi kakhulu.
Ukutya okuqhelekileyo kwemihla ngemihla kweekhalori nge-10% ukuya kwi-15%, njengesiqhelo sokuthatha i-calorie ibhalansi ye-calorie yi-2000 calories, emva koko ixesha lokwakha izihlunu kufuneka linyuswe libe yi-2200-2300 calories, uluhlu olunjalo lunokwandisa izihlunu zethu. isiphumo sokwakha, ukwenzela ukuba izinga lokukhula kwamanqatha libe lincinci.
Ngokuqhelekileyo, le ntsalela inokuqinisekisa ukuba sikhula isiqingatha seponti ngeveki, nangona ucinga ukuba esi siqingatha seponti yobunzima asikho kakhulu, kodwa kufuneka uqaphele ukuba esi siqingatha seponti yobunzima kukukhula kwemisipha, ukukhula kwamafutha akukho. kakhulu.
Isinyathelo sesithathu, esisekelwe kwisinyathelo sethu sesibini, kukubala umlinganiselo wezondlo ezintathu eziphambili kwikhalori yethu, ezizezi, iprotheni, i-fat and carbohydrate intake, emva kokuba sifumene imfuno yekhalori.Ngokomzekelo, i-protein yemihla ngemihla ithathwa yi-2g ngekhilogram.
Singakwazi ukubala ngokobude bomzimba, ubunzima kunye nepesenti yamafutha omzimba.Kwinkqubo yokutya kwansuku zonke, kufuneka sijonge ukusabela komzimba wethu kwaye singoyiki ukuyilungisa, kuba ukuphendula komzimba wethu yeyona nto iyinyani.
Inyathelo lesine kukuba kufuneka ubeke esweni ubunzima bakho.Into yokuqala oyenzayo yonke imihla xa uvuka kukulinganisa ubunzima bomzimba kunye nepesenti yamafutha omzimba, emva koko uthathe umyinge weentsuku ezisixhenxe ngeveki kwaye uthelekise nomyinge wethu weveki ezayo.
Njengoko sifumana ubunzima, amandla ethu nawo aya kuphucula, kwaye kufuneka senze into efanelekileyo ngokumalunga neerekhodi zokuhamba, ngaloo ndlela siqinisekisa ukuba senza ukwanda komthwalo oqhubekayo kwaye ngokukhawuleza somelele.
Ixesha lokuposa: Aug-01-2022