Isinyathelo sokuqala ukwehlisa amafutha omzimba, kubafana uma amafutha omzimba wethu wamanje angaphezu kuka-15%, ngincoma kakhulu ukwehlisa amafutha omzimba ku-12% kuya ku-13% ngaphambi kokuqala ukudla okuhlanzekile kokwakha imisipha.
Khona-ke, kumantombazane uma amafutha omzimba wethu wamanje engaphezulu kuka-25%, ngiphakamisa ukuthi wehlele ku-20% ngaphambi kokuba uqale ukudla okwakha imisipha.Inzuzo yamafutha omzimba aphansi ukugcina umzimba wethu uzwela ku-insulin.
Isinyathelo sesibili ukuthola usayizi wama-kilojoule adingwa umzimba wethu ukuze uthole imisipha ngokuhlanzekile.Ukudla kwe-caloric kuyisici esibaluleke kakhulu ekutholeni imisipha, khona-ke imisipha ehlanzekile idinga ukugcina i-caloric surplus emaphakathi kakhulu.
Ukudla okujwayelekile kwansuku zonke kwama-kilojoule ngo-10% kuya ku-15%, njengesimo esivamile sokuthatha amakhalori singama-kilojoule angu-2000, khona-ke isikhathi sokwakha imisipha amakhalori akho adinga ukukhushulwa afinyelele kuma-calories angu-2200-2300, uhla olunjalo lungakhulisa imisipha yethu. ukwakha umphumela, ukuze izinga lokukhula kwamafutha libe lincane.
Ngokuvamile, le nsalela ingaqinisekisa ukuthi sikhula isigamu sephawundi ngesonto, nakuba ucabanga ukuthi le ngxenye yephawundi yesisindo ayiningi, kodwa kufanele uqaphele ukuthi le ngxenye yephawundi yesisindo ngokuyinhloko ukukhula kwemisipha, ukukhula kwamafutha akuwona. kakhulu.
Isinyathelo sesithathu, esisekelwe esinyathelweni sethu sesibili, ukubala isilinganiso sezakhi ezintathu ezinkulu ekwakhekeni kwekhalori yethu, okungukuthi amaprotheni, amafutha nama-carbohydrate, uma sesiyitholile imfuneko yekhalori.Isibonelo, umthamo wansuku zonke wamaprotheni ngu-2g ngekhilogremu.
Singabala ngokuya ngobude bomzimba, isisindo kanye nephesenti lamafutha omzimba.Enkambweni yokudla kwansuku zonke, kufanele sibheke ukusabela komzimba wethu futhi singesabi ukuyilungisa, ngoba ukusabela komzimba wethu kungokoqobo kakhulu.
Isinyathelo sesine ukuthi udinga ukuqapha isisindo sakho.Into yokuqala oyenza nsuku zonke lapho uvuka ukukala isisindo somzimba wethu namaphesenti wamafutha omzimba, bese uthatha isilinganiso sezinsuku eziyisikhombisa ngesonto bese usiqhathanisa nesilinganiso sethu sesonto elizayo.
Njengoba sithola isisindo, amandla ethu azophinde athuthuke, futhi sidinga ukwenza okufanele mayelana namarekhodi okunyakaza, ngaleyo ndlela siqinisekise ukuthi senza ukwanda komthwalo okuqhubekayo futhi kancane kancane siba namandla.
Isikhathi sokuthumela: Aug-01-2022