Inkqubo yokondla i-fat for women

Ukuze ufumane ukukhululeka komzimba, akudingeki ukuba usebenze rhoqo, kodwa ukujonga nokutya. Abantu abaninzi banomdla kwiprogram yokutya yokutshisa i-fat kwizondo nakwezinye iindawo zomzimba. Ndifuna ukuthetha ukuba zonke iinqununu malunga nendlela yokulahlekelwa isisindo kwindawo ethile, ayinanto, kuba ukukhupha amanqatha amaninzi kwenzeka ngokukhawuleza emzimbeni wonke, kwaye kungekhona nje kwisisu okanye kwiinqununu.

Iingcebiso zeprogram yokutshisa amafutha

Nangona umntu efuna ukunciphisa umzimba, ukutya kufuneka kulungelelanise, ekubeni umzimba kufuneka ufumane izinto eziyimfuneko ebomini obuqhelekileyo. Kukho iingcebiso ezenziwe ngabafundi bokutya kunye nabaqeqeshi:

1. Ukunciphisa inani le- carbohydrates elula kunye namafutha odlayo. Okokuqala, iilekese ezahlukeneyo, i-sausage, njl.
2. Umgaqo obalulekileyo wokutya okutyebileyo kwabasetyhini kulawulo lwekhalori. Kubalulekile ukunciphisa umlinganiselo wekhalori ngo-10% ngenyanga, kude kube neveki umntu uza kulahla ubuncinane ama-gram 500.
3. Ukunciphisa umzimba, kodwa ungaziva ulambile, kufuneka uchithe ubuncinane amaxesha amahlanu ngosuku. Amacandelo akufanele abe ngaphezu kwesandla.
4. Nabani na oqonda izidlo uya kuthi ngaphandle kokusebenzisa amanzi, akuyi kukwazi ukulahla amanoni amaninzi. Imfuneko yemihla ngemihla yokusela ubuncinane ii-2 ilitha ngosuku.
5. Ukutya okutyebileyo ngamantombazana kufuneka kuthathelwe ingqalelo urhulumente woqeqesho. Akuvumelekile ukuba adle ngaphambi nangemva kweeklasi ezili-1.5 iiyure. Ivumelekile ukuba idle iprotheni okanye i-amino acids ekunceda ukutshisa amafutha.

Ngoku masibone ukuba yimaphi iimveliso kufuneka zifakwe kwisondlo esifanelekileyo sokutshisa amafutha. Iimveliso zobisi kufuneka zibe khona ekudleni, kuba ziqulethe iindidi ezimbini zeoli, ezibangela ukutshisa amakhilogremu angaphezulu. Qiniseka ukuba udla ukutya okuqukethe i- fiber . Le nkunkuma ikuvumela ukuba ususe iimveliso zokubola kweoli, iintlobo ezahlukeneyo zeesxinxwa kunye nokuchitha. Abaninzi bezondlo bacebisa kwimenyu yemihla ngemihla njenge-snack ifaka i-grapefruit, njengoko le lrusrus iphucula inkqubo yokutshisa amafutha. Musa ukuyeka amanqatha, kodwa khetha nje iimveliso zemvelaphi yemifuno, umzekelo, le oli yeoli kunye neentonga. Kwanokutya kufuneka zibandakanye iimveliso eziqulethe i-calcium, kuba le nto ikhusela ukuveliswa kwehommone eyancipha inkqubo yokutshisa amafutha.