Linganisa Isisindo sakho

Ukulinganisela kuyisihluthulelo sokuphila okunempilo nokwanelisayo, uma ulwa nesisindo sakho, kungakhathaliseki ukuthi udinga ukulahlekelwa isisindo noma ukuzuza isisindo, ulwazi lwe-Ayurvedic lungakusiza ukuba ufinyelele ibhalansi yakho.

Ukuncipha noma ukukhuluphala kuyisihloko esinemibono eminingi eyahlukene. Abantu batshela amathiphu ngabanye noma izinhlelo zokudla, ngokusho ukuthi ukwehlisa isisindo kufana nokudlala kwengane. Kodwa iqiniso liwukuthi kuthatha umsebenzi omningi, futhi kuyinselele.

Isayensi yokuthola isisindo ilula kakhulu. Uma udla noma uphuza ama-calories amaningi kunalokho owashisa, ukuzuza kwesisindo sakho kuqinisekile. Amakholori asele agcinwa emzimbeni wethu ngendlela yamafutha futhi isisindo sethu siyanda.

Ngaphambi kokuqala inqubo yokulahlekelwa noma ukuzuza isisindo, kufanele wazi ukuthi isisindo sakho samanje sisesilinganisweni kanye nobubanzi obunempilo. Ungazi kanjani ukuthi isisindo sakho silungile noma cha? Kusuka lapha uzokwazi ukwazi yakho Body Mass Index. BMI iyithuluzi elilula elikutshela ukuthi ungakanani amafutha omzimba onawo ngokwesisindo nobude bakho. Eyakho BMI itshela ukuthi uwela kusiphi isigaba sesisindo.

Mangaki amakhalori owashisayo?

Inani lamakholori owashisayo lincike ezicini eziningi, ukuze wenze isilinganiso esinembile sefomula ye-Mifflin-St Jeor esetshenziswayo, esebenzisa isisindo sakho, ubude, ubulili, ubudala, izinga lomsebenzi, kanye nephesenti lamafutha omzimba ngokuzikhethela ukwenza isilinganiso. Sebenzisa lesi sibali esiphelele ukubala ngokushesha ama-calorie owashisa nsuku zonke. Ukuze ulahlekelwe isisindo, yenza ukushoda kwekhalori okumaphakathi, okufana nama-calories ambalwa ngo-10% kunokunakekela. Ungangeni ekushoda kwekhalori okwedlulele njengoba kungaholela ekudleni ukudla ngokweqile futhi kukwenze ubuyise isisindo sakho. Zitholele eyakho ibhalansi yomuntu siqu.

Izizathu eziyinhloko zokuzuza isisindo

Manje uma uhlushwa ukukhuluphala ngokweqile noma ukukhuluphala kufanele wehlise isisindo sakho. Futhi uma uyidinga, kufanele futhi wazi ukuthi siyini isizathu sesimo osufinyelele kuso. Ngokuvamile, kunezizathu ezimbili zokuzuza isisindo:

Ukudla nokuphuza

Isizathu esiyinhloko sokuzuza isisindo yilokho esikudlayo nesiphuzayo. Uma ama-calories engeziwe ekhona ekudleni kwethu, maningi amathuba okuzuza isisindo. Ngokudla ukudla okuthosiwe okuthosiwe, ukudla okusheshayo, i-desi ghee, iziphuzo ezibandayo, njll., ama-calories amaningi anqwabelana emzimbeni esingakwazi ukuwashisa ngaphandle komzamo owengeziwe futhi umphumela ubonakala ngendlela yesisindo sethu esandayo. Uma wazi ukuthi mangaki ama-calories umzimba wakho udinga nsuku zonke futhi udle inani elifanayo, khona-ke isisindo sakho ngeke sande.

Sidale umhlahlandlela wokukusiza ukuthi ukhethe inketho ye-sweetener engcono kakhulu kuwe. Kunezinketho ezimbalwa, kufaka phakathi izinketho eziphansi zekhalori noma ezingenalo ikhalori, ezifaka isandla ekulawuleni isisindo. Bheka umhlahlandlela wethu ophelele ukuze ushukela!

Ukungasebenzi

Uma indlela yakho yansuku zonke ifana nokuthi awudingi ukuhamba kakhulu, khona-ke ukuzuza kwesisindo sakho cishe kuqinisekile. Ikakhulukazi abantu abahlala ekhaya noma abasebenza behlezi esitulweni usuku lonke kufanele ngokuqaphela bafake umsebenzi othile womzimba ekuphileni kwabo kwansuku zonke. Isibonelo, sebenzisa izitebhisi esikhundleni sekheshi, futhi udlale umdlalo owuthandayo, njenge-badminton, ithenisi letafula, njll. Uma ungathola ubulungu be-treadmill noma i-gym futhi uyisebenzise njalo kuyoba usizo kakhulu. Ngendlela, indlela eshibhile futhi elula ukwenza umkhuba wokwenza ezemidlalo noma ukuhamba isikhathi esithile nsuku zonke.

Amathiphu okunciphisa umzimba

Manje njengoba ususazi isizathu sokuzuza isisindo noma ukulahlekelwa kuncike ekuzimiseleni kwakho nolwazi lokukunciphisa. Lapha ngabelana ngamathiphu anjalo okwehlisa isisindo avela ku-Ayurveda. Ngethemba ukuthi lolu lwazi luzokusiza ukulinganisa isisindo sakho.

Yiba nesineke ukuze uzuze ibhalansi yesisindo sakho

Khumbula ukuthi isisindo sakho namuhla akuwona umphumela wezinsuku ezimbili noma izinyanga ezimbili. Lona umphumela wendlela yakho yokuphila osekunesikhathi eside iqhubeka. Futhi uma ufuna ukunciphisa umzimba ke nakanjani kufanele ubekezele. Lesi sitatimende sikaBenjamin Franklin - "Lowo ongaba nokubekezela angaba nalokhu akufunayo." njalo ungikhuthaza. Ngakho zilungiselele ukuthi lo msebenzi uzothatha isikhathi. Ungase ungaboni umehluko esisindweni sakho evikini elilodwa noma amabili okuqala, kodwa lesi yisikhathi lapho kufanele uqine, futhi ube nesineke nesibindi sokuqhubeka, ukungaguquguquki kuyisihluthulelo.

Yiba nokholo emizamweni yakho

Ngaphezu kwanoma yini enye, kubalulekile ukuthi ukholelwe emizamweni oyenzayo yokwehlisa isisindo. Uma ngakolunye uhlangothi uya ejimini nsuku zonke kanti ngakolunye uhlangothi ulokhu utshela abangani bakho ukuthi akusasizi ukuya ejimini, ingqondo yakho ephansi nayo izokwamukela into efanayo, futhi ngeke uthole lutho. imiphumela yemizamo yakho. Kubaluleke kakhulu ukukhuluma kahle nawe. Zitshele ukuthi, “Ngiyaphila”, “Ngithola imiphumela”, njll.

Zibone ngeso lengqondo isisindo sakho sebhalansi

Zicabange njengoba ufuna ukuvela. Yazi ngokuqinisekile kuzokusiza ulahlekelwe isisindo. Uma uthanda, ungabeka isithombe odongeni lwegumbi lakho, noma isikrini sekhompyutha sakho uma ulinganisa isisindo sakho, noma uma ungenaso, ungasebenzisa isithombe somuntu ofana naye. uhlobo lomzimba nokuthi kuwumgomo ongokoqobo. Ukuzibona unjalo nsuku zonke kuzokwenza leyo nto yenzeke nakakhulu. Ngaso sonke isikhathi uma ucabanga ukuthi usesimweni esihle, thatha isithombe.

Ngemva kokudla kwasekuseni, yenza amanzi abe isiphuzo sakho esiyinhloko

Ungaba newolintshi Ijusi, itiye, ubisi, njll ngesikhathi sasekuseni, kodwa ngemva kwalokho sebenzisa amanzi okuphuza kuphela usuku lonke. Ungazithinti ngisho iziphuzo ezibandayo netiye elinoshukela. Futhi, gcina amathebhu ekhofi lakho, futhi uliphuze elimnyama ngaphandle koshukela, ngale ndlela uzonciphisa ukudla kwakho kwe-caloric ngamakholori angu-200-250 ngosuku.

Sebenzisa ubuchwepheshe esivuna wena

Sebenzisa idivayisi ebala izinyathelo zakho, njengewashi elihlakaniphile, ibhendi ehlakaniphile, noma i-smartphone. Yifake bese uzama ukuhamba izinyathelo ezengeziwe ezingu-1000 nsuku zonke. Labo abakhuluphele ngokweqile bavame ukuhamba izinyathelo eziyizinkulungwane ezimbili kuya kwezintathu kuphela ngosuku. Uma ungeza izinyathelo ezingu-2,000 ngaphezulu kulokhu, isisindo sakho samanje sizohlala futhi uma uhamba ngaphezu kwalokho, uzolahlekelwa isisindo.

Gcina idayari encane nawe

Bhala noma yini oyidlayo kudayari noma usebenzisa uhlelo lokusebenza lokulandela ukudla. Ucwaningo luthole ukuthi abantu abenza lokhu badla ama-calories angaphansi kuka-15% kunabanye.

Yidla ngezingxenye ezincane

Esikhundleni sokudla kathathu, yidla kancane kancane izikhathi ezingu-5-6. Ocwaningweni olwenziwa eNingizimu Afrika, kutholwe ukuthi uma umuntu edla ukudla okuncane izikhathi ezi-5-6 ngosuku esikhundleni sasekuseni, ntambama nakusihlwa udla ama-calories ambalwa ngo-30%. Futhi ngisho noma zisebenzisa inani elilinganayo lama-kilojoule njengoba zidla izikhathi ezintathu, ngokwenza lokhu umzimba ukhipha i-insulin encane, egcina ushukela wakho ulungile futhi uzizwa ulambile kancane.

Hamba imizuzu engu-45 nsuku zonke ukuze uthole isisindo esilinganiselwe

Ukuhamba imizuzu engu-30 nsuku zonke kuzokusiza ukuba ugweme ukukhuluphala kodwa uma ufuna ukwehlisa isisindo kufanele uhambe imizuzu engu-45 nsuku zonke okungenani. Uma wenza lokhu nsuku zonke, ungalahlekelwa yi-15 kg yesisindo ngonyaka ngisho nangaphandle kokushintsha ukudla kwakho. Futhi uma wenza lo msebenzi ekuseni kakhulu emoyeni omusha, kungcono nakakhulu. Kodwa ngenxa yalokhu, kufanele wenze umkhuba wokuvuka ekuseni kakhulu.

Sebenzisa umbala oluhlaza kakhulu

Umbala oluhlaza okwesibhakabhaka wehlisa isifiso sokudla. Lesi yisizathu esenza ukuthi izindawo zokudlela eziningi zigweme ukusebenzisa lo mbala. Ngakho-ke kufanele usebenzise amapuleti anemibala eluhlaza okwesibhakabhaka ukuze udle, ugqoke izingubo eziluhlaza, futhi ubeke indwangu yetafula eluhlaza okwesibhakabhaka etafuleni. Kunalokho, gwema imibala ebomvu, ephuzi, nesawolintshi lapho udla, njengoba yandisa isifiso sokudla.

Nikela ngezingubo zakho ezindala uma unesisindo esilinganiselwe

Uma usuzuze isisindo sakho sebhalansi, nikela ngezingubo zakho ezindala, manje ezikhululekile kuwe. Ukwenza lokhu kuzoba nezinzuzo ezimbili. Okokuqala, uzokujabulela ukunikela ngokuthile futhi okwesibili, into eyodwa izohlala engqondweni yakho uma ukhuluphala futhi, kuzodingeka uthenge izingubo eziningi kangaka futhi. Lokhu kuzokukhuthaza ukuthi ugcine isisindo sakho silungile.

Sebenzisa ipuleti elincane ukuze udle ukuze ulinganise isisindo sakho

Ucwaningo luveze ukuthi noma ngabe ulambe kangakanani uma unokudla okuncane phambi kwakho uzodla kancane, uma unokudla okuningi uzodla kakhulu. Ngakho-ke kungaba ngcono uma wenza ipuleti elincane lapho kufika ukudla okuncane. Ngokufanayo, sebenzisa izinkomishi ezincane itiye kanye nekhofi futhi. Ukuthatha ukudla ngokuphindaphindiwe kwandisa ikhalori yakho, ngakho dla ukudla okufunayo ngesikhathi esisodwa.

Beka isibuko phambi kwalapho udla khona

Ocwaningweni kutholakale ukuthi abantu abadla phambi kwesibuko badla kancane. Mhlawumbe ukubona ukuma kwabo kubakhumbuza ukuthi kubaluleke kakhulu ukuba behlise isisindo. Ungakwenzi lokho uma ulwa nezinkinga zokudla noma i-dysmorphia yomzimba.

Yidla ukudla okunothe ngamanzi ukuze ulinganise isisindo sakho

Ucwaningo olwenziwa yi-Pennsylvania State University luthole ukuthi ukudla ukudla okunothe ngamanzi, okufana notamatisi, ukhakhane, ikhukhamba, njll., kunciphisa ukusetshenziswa kwakho kwekhalori okuphelele, ngakho ukusebenzise kakhulu nangokwengeziwe.

Sebenzisa ubisi olunamafutha amancane

Sebenzisa ubisi lwe-skim ekwenzeni itiye, ikhofi, noma nje elokuphuza ubisi, oluphezulu calcium nama-calories aphansi.

Yidla ukudla okungama-90% ekhaya ngesisindo esilinganiselwe

Yidla ukudla ekhaya ngangokunokwenzeka, futhi uma ungathatha ukudla okuphekwe ekhaya lapho uphuma, thatha. Ukudla kwangaphandle kunamafutha amaningi kanye nekhalori ephezulu. Zigweme.

Yidla kancane

Ngokudla kancane, ubuchopho bakho buzonikeza isignali yokugcwala kusengaphambili futhi uzodla kancane.

Yidla kuphela uma ulambile ngempela

Izikhathi eziningi siqala ukudla kanjalo nje. Abantu abaningi baqala nokudla ngenxa yomkhuba, ukudabuka, noma ukwethuka. Ngokuzayo yidla kuphela lapho ungakwazi ngempela ukubekezelela indlala. Uma ufuna into ethile ongayidla, akusiyo indlala, indaba yokushintsha ukunambitheka, lapho ulambile ngempela, uzothanda ukudla noma yini oyitholayo.

Yidla izithelo esikhundleni sokuphuza amajusi

Esikhundleni sokuphuza ama-juice, udle izithelo, futhi uzothola izinzuzo ezifanayo, nezithelo zizonciphisa isifiso sakho sokudla uma kuqhathaniswa namajusi, ngenxa yokuthi uzodla kancane kancane.

Hamba kakhulu ukuze ufinyelele isisindo sakho sebhalansi

Lapho uhamba kakhulu, yilapho ushisa ama-calories engeziwe. Ukusebenzisa izitebhisi esikhundleni sekheshi, ukuhamba kuzoba usizo kuwe. Ngisho usekhaya, zama ukuhambahamba endlini yakho kanye noma kabili ngosuku. Imizamo emincane izonikeza imiphumela emikhulu.

Yenza umsebenzi onzima kanye ngesonto

Yenza umsebenzi owodwa onzima noma umsebenzi njalo ngesonto. Ngokwesibonelo, ungacabanga ukuwasha ibhayisikili noma imoto yakho, ukuhlela ukuya ndawana thize nezingane, noma ukuhlanza indlu ukuze usize umlingani wakho.

Yidla ama-calories amaningi ngaphambi kwasemini

Ucwaningo luye lwabonisa ukuthi lapho udla kakhulu emini, udla kancane ebusuku, futhi kungenzeka ukuthi ushise ama-calories owadle emini.

Dance

Noma nini lapho uthola isikhathi, dansela umculo omnandi. Ngokwenza lokhu uzojatshuliswa futhi ushise ama-calories amaningi. Kungenise esimisweni sakho, kwenze umkhuba omuhle.

Sebenzisa ulamula noju ukuze ulinganise isisindo sakho

Yidla ilamuna futhi Uju ngamanzi ayisivivi njalo ekuseni, ukwenza lokhu kunganciphisa isisindo sakho.

Phuza izingilazi ezi-3 zamanzi ngaphambi kokudla ntambama

Ngokwenza lokhu uzozizwa ulambile kancane, futhi uma ufuna ukunciphisa isisindo sakho, khona-ke ukudla kancane kancane kunesifiso sakho sokudla kuyoba yinzuzo kuwe.

Phuza amanzi ejinja ukuze ulinganise isisindo sakho

Bilisa ilitha elilodwa lamanzi, usike amagremu angama-20-100 amasha ginger zibe izingcezu ezincane, bese uwafaka emanzini. Phuza la manzi emini, kancane kancane. Ukuphuza amanzi e-ginger kuzokusiza ukuthi ulahlekelwe isisindo. Uma ungakuthandi ukunambitheka kwamanzi wejinja, ungangeza izingcezu zikalamula omusha, owolintshi noma ama-strawberry, noma ezinye izithelo ezintsha.

Yehlisa indlala

Ukuze unciphise indlala, dla ikhukhamba ngemva kokukhama ilamula kuyo.

Amathiphu okuzuza isisindo

Abantu abazacile balokhu bezama ukufaka isisindo esithile ukuze bathole ibhalansi. Ubuthakathaka ngokuvamile buvela ngenxa yokuntuleka kokudla okunomsoco kanye nokudla okuhle. Esimweni esinjalo, uma futhi uhlushwa umzimba omncane, landela izinyathelo ezinikezwe ngezansi.

1. Faka okuphezulu-amaprotheni ukudla ekudleni kwakho okuvamile.

2. Yidla ukudla okunekhalori ephezulu. Yidla okuningi kwalokho kudla okunokuqukethwe kwekhalori ephezulu.

3. Idla isidlo sasekuseni esinzima ekuseni.

4. I-Chyawanprash umuthi we-Ayurvedic wokuzuza isisindo.

5. Ukuthatha i-Shatavari Kalpa akugcini nje ukugcina amehlo nemisipha emihle, kodwa futhi kwandisa isisindo.

6. Vasant Kusumkar Ijusi kuyasiza futhi ekwandiseni isisindo ngokushesha.

7. Ukuthatha  Ashwagandha I-Valeha ngamanzi nobisi inikeza umphumela osheshayo.

8. Gcoba amagremu angu-50 omisiwe emanzini ahlanzekile. Yidle ekuseni izinyanga ezintathu. Isisindo sizoqala ukwanda maduze.

9. Ukudla ubisi lwe-alimondi noma ibhotela, ghee, njll ngesikhathi sokudla kwasekuseni kuzokugcina unempilo futhi kuzokwandisa nesisindo sakho.

Ukudla kwesobho

Ingabe ufuna indlela ephumelelayo yokusika ama-calories akho? Ngakho-ke sinendlela elula kakhulu yokunciphisa ama-calories kuwe. Ukuze unciphise ama-calories akho, vele udle isobho ngaphambi kokudla kwakho. Bese ubona ukuthi amakhalori akho ehla kangakanani.

Ucwaningo olwenziwe ku Penn State ibonise iqiniso lokuthi ukudla isobho elehliswe ikhalori ngaphambi kokudla kusiza kakhulu ukunciphisa ama-calories. Ukusetshenziswa kwesobho kunciphisa ama-calories akho ngamaphesenti angama-20.

Ngokusho komcwaningi UBarbara Rolls, izinhlobo ezahlukene zesobho zinemiphumela ehlukene enanini lokudla elingena emzimbeni. Uthi futhi inhloso yocwaningo lwethu ukuthola umphumela wezinhlobo ezahlukene zesobho emzimbeni.

Futhi, kulolu cwaningo, abacwaningi baphinde bakholelwa ukuthi indlela yokwenza isobho futhi kunomthelela omkhulu enanini lokudla okudliwe. Kulolu cwaningo, isobho elenziwe inkukhu, i-broccoli, amazambane, ukholifulawa, izaqathi nebhotela yafundwa.

Akugcinanga lapho, kwahlolwa nezinhlobo ezahlukene zesobho elilungiswe ngale mifino ngezindlela ezihlukene. Ucwaningo luye lwabonisa ukuthi inani lokuhlafuna izinhlobo ezahlukene zesobho libuye lincike emalini amakholori isobho elinganciphisa.

Ngokuhambisana nalokhu, kuphinde kwatholakala kulolu cwaningo ukuthi ukusetshenziswa kokhilimu owengeziwe noma isobho elenyusa ikhalori kuyingozi kakhulu emzimbeni. Ukudla isobho elinjalo kungakhuphula ama-calories ngo-100 kuya ku-150. Imininingwane egcwele yalolu cwaningo yethulwe ku-Experimental. I-Biology Conference ebanjelwe eWashington.

Nciphise ukukhuluphala

Abantu abaningi bakhathazekile ngokukhuluphala futhi bafuna ukukuqeda. Bathola ezinye izixazululo futhi basebenzise, ​​kodwa ngokuvamile kubonakala ukuthi akuzona zonke izixazululo ezinenzuzo kubo bonke abantu, ngakho-ke asikho isidingo sokudumazeka futhi kufanele basebenzise elinye isu ukuze bafinyelele isisindo sokulinganisela!

Phuza ijusi yesithombo ngelamula

Ukuxuba usawoti omncane kanye ijusi lemon ku-radish Ijusi futhi ukuyiphuza njalo kungasiza ekunciphiseni ukukhuluphala futhi kwenza umzimba ulolongeke!

Yidla i-porage ekhethekile ukuze ulinganise isisindo sakho

Ukugcoba ukolweni, irayisi, unyaluthi, nenyanga yonke ngokulinganayo wenze uphuthu ngayo! Faka amagremu angu-20 embewu ye-carom namagremu angu-50 embewu kasesame emhlophe kuleli phalishi. Pheka amagremu angu-50 we-porridge ku-400 ml wamanzi! Engeza imifino nosawoti omncane njengokunambitha kwakho! Ukusebenzisa leli phalishi njalo inyanga eyodwa kunganikeza izinzuzo zokukhuluphala kanye nesifo sikashukela!

Sebenzisa i-Ashwagandha ukuze uthole isisindo esilinganiselwe

Thatha amagremu angu-5 Ashwagandha nsuku zonke ekuseni, ntambama, nakusihlwa ihora elilodwa ngaphambi kokudla noma esiswini esingenalutho ngamanzi! Ngokusetshenziswa njalo kwezithelo, imifino, ubisi, ibhotela, kanye iziphuzo ngeviki, amakhilogremu amaningi esisindo angancishiswa.

Gwema ufulawa kakolweni

Misa ukusetshenziswa kwazo zonke izitsha ezenziwe ngofulawa wekolweni ekudleni kwenyanga eyodwa. Isinkwa naso sifakiwe kulokhu! Gcwalisa isisu sakho kuphela ngokudla ama-pulses, imifino kanye nezithelo zonyaka ezinsukwini zokuqala ezingu-4-6! Ngama-pulses, ungathatha kuphela i-moong dal ehlutshiwe, i-pigeon pea noma i-lentils noma i-urad dal! Emifino, ungathatha noma yini oyifunayo! Yenza isaladi ngokuthatha izaqathe, isithombo, ikhukhamba, isipinashi, iklabishi, utamatisi ovuthiwe nopelepele oluhlaza. ! Fafaza inani elifunekayo likapelepele omnyama, usawoti we-rock, i-cumin bese ukhama ilamuna esaladini. Esikhundleni sokudla isinkwa esenziwe ngokolweni, yidla ama-pulses, imifino, isaladi futhi uphuze ingilazi ye-buttermilk phuza ngokuphuza ngenkathi udla ukuze ugcwalise isisu!

Akukho okumele ukhathazeke ngakho uma inani likhulu kakhulu. Qhubeka udla ngale ndlela izinsuku ezingu-6-7! Ngemva kwalokhu, yehlisa inani lesinkwa esenziwe ngokolweni osidlayo.

I-decocation yezimpande ze-Castor

Ngokwenza a i-decoction wempande ye-castor futhi uyihlunge, uthathe isipuni esisodwa Uju kathathu ngosuku njalo kungasiza ekususeni ukukhuluphala.

Impuphu yezimpande zikaChitrak

Ukusebenzisa i-Chitrak's root powder ngegramu eyodwa Uju njalo ekuseni nakusihlwa nokugwema ukudla nakho kungasusa ukukhuluphala!!