Indlela yokunciphisa isisu kunye nesinqe . Ezi ntlobo zimbini zamafutha esiswini. Wonke umntu unamafutha esiswini, kubandakanya nalawo abizwa ngokuba yiwashboard. Ubungekhe uphile ngaphandle kwamafutha esiswini sakho. Ngaba uyazi ukuba zimbini iintlobo zamafutha esiswini?
Amafutha esiswini (amanqatha angaphantsi): La mafutha afunyanwa phakathi kolusu kunye nezihlunu. Ungayibamba kwaye izive igudile.
Amafutha esiswini sakho (amalungu omzimba): Amafutha afunyanwa kumalungu abalulekileyo anjengentliziyo, imiphunga, isisu kunye nesibindi. Amafutha omzimba okwaziwa ngokuba ngamanqatha e-visceral.
Umzimba wakho ufuna amanqatha omzimba ukufunxa izothuso zangaphandle kunye nokuvelisa iihomoni. Kodwa amanqatha omzimba amaninzi awanampilo kwaye asityhala isisu sakho ngaphandle. Oku kuyakwenza ukuba isisu sakho sibonakale sityebile.
Ukuba unamanqatha amaninzi esiswini, usengozini yokufumana iziphumo eziyingozi. Cinga ngoxinzelelo lwegazi oluphezulu, icholesterol ephezulu, isifo sentliziyo, kunye nomhlaza. Abantu abathembekileyo abanamanqatha amaninzi asemngciphekweni wokukhusela ezi zifo. Isishwankathelo Amanqatha omzimba amaninzi kunye namanqatha angaphantsi enza isisu sakho sibonakale sityebile.
Unobangela wesisu esikhulu
Ngokukhawuleza xa usitya iikhalori ezininzi kunokuba uzitya, uqala ukugcina amanqatha. Apho ugcina khona oku kumiselwe yinxalenye yemfuza yakho. Kodwa hayi i-100%. Unolawulo malunga nokuba uyafumana (okanye ulahlekelwe) ngamanqatha esisu.
Ngokwenyani ilula kakhulu: Iikhalori ezininzi kunye noxinzelelo lubangela ukuba umzimba wakho uvelise amanqatha asesiswini.
Isizathu 1: zininzi kakhulu iikhalori
Ukuba ufuna ukunciphisa umzimba esiswini sakho, kubalulekile ukuba udle iikhalori ezingaphezulu kunokuba uthatha. Oku kusebenza ekulahlekeni kwesisindo ngokubanzi, kubandakanya ukunciphisa umzimba esiswini. Ngokusebenzisa iikhalori ezimbalwa kunemizimba yakho oyifunayo, usebenzisa (isisu) sakho kwiivenkile ezityebileyo, uqinisekisa ukuba wehla emzimbeni.
Unokwenza oku ngeendlela ezimbini:
- Ukutya iikhalori ezimbalwa (kunye nesondlo)
- Ukutya iikhalori ezininzi (ngokwenza umthambo)
Ukuphulukana namanqatha esisu ngumcimbi wokutya ngokwahlukileyo, hayi kancinci. Ngokutya ii-carbohydrate ezincinci kunye namafutha amaninzi, iiprotein kunye nemifuno esempilweni, utyhafile kwaye wenza ukuba ukutshiswa kwamafutha (okunika isisu esisicaba).
Oko hayi kuthetha ukuba kufuneka ulambe. Ngemenyu yeveki yokulwa nesisu kweli nqaku, ungalahla amanqatha esisu ngokukhawuleza ngaphandle kokuziva ulambile.
Ukutya okuncinci kwe-carb kusebenza kakhulu ngokuchasene namanqatha esisu
Izifundo ezininzi zesayensi zibonise ukuba ukutya okune-carbohydrate ephantsi yenye yeendlela ezifanelekileyo zokunciphisa umzimba.
Ngapha koko, kukutya okune-carbohydrate encinci utshisa amanqatha amaninzi esiswini kunokuba nokutya okuqhelekileyo (ubungqina: Isifundo 1 , Isifundo 2 , Isifundo 3 ). Emva kwexesha kweli nqaku, ungafunda ukuba ungatya njani i-carb ephantsi ukutshisa amanqatha esisu.
Unobangela 2: Uxinzelelo!
Xa ufumana uxinzelelo, umzimba wakho uvelisa isixa esikhulu sehomoni cortisol. Ayothusi into yokuba ikortisol ikwabizwa njalo ihormone yoxinzelelo . Unokuba nenqanaba eliphezulu le-cortisol ngenxa yokulala kancinci okanye ukutya okungenampilo.
ICortisol iqinisekisa ukuba ugcina amanqatha esiswini sakho ( imvelaphi ). Uphando lubonakalisile ukuba kukho unxibelelwano olomeleleyo phakathi koxinzelelo kunye namanqatha esisu kwabasetyhini. Abasetyhini abanamanqatha amaninzi esiswini bathi banamava oxinzelelo oluninzi ebomini babo ( imvelaphi ).
Abaphandi abavela IYunivesithi yaseYale bafumanise into enomdla. Bafumanise ukuba icortisol ikwenza utyebe ngeendlela ezimbini.
- Amanqanaba aphezulu e-cortisol abangela ukuba umzimba wakho ugcine iikhalori ezingaphezulu njengamafutha esiswini sakho.
- ICortisol inyusa umdla wakho wokutya, ikwenze uzive ulambile kwaye uhlala umnandi.
Oku kudala umjikelo okhohlakeleyo apho uqhubeka usitya kwaye ugcina amanqatha esiswini sakho. Olu luphendulo lwentambo yecortisol:
- Ngenxa yoxinzelelo (kwaye ngenxa yoko uninzi lwe-cortisol emzimbeni wakho) uqhubeka unqwenela into ngelixa eneneni sele ugcwele.
- Usebenzisa iikhalori ezingaphezulu komzimba wakho.
- Iikhalori ezingaphezulu zigcinwa njengamafutha.
- I-cortisol emzimbeni wakho ngokuyintloko ithumela la mafutha ongezelelweyo esiswini sakho.
- Amafutha esiswini sakho ayanqwabelana kwaye awuzukuhla (kuba uhlala ulambile kwaye uyaqhubeka nokutya).
Njengoko ufunda, i-cortisol yenza kube nzima kakhulu ukuphulukana namanqatha esisu. Kodwa inqanaba eliphezulu kakhulu le-cortisol lineziphumo ebezingalindelekanga ezininzi ezenza ukuba ubunzima bube nzima. Imizekelo yoku kukuphulukana nobunzima bemisipha kunye nophuhliso lweengxaki ze-thyroid. Izizathu ezaneleyo zokunciphisa ihortisol yehomoni.
Inqanaba eliphezulu le-cortisol linokukhokelela kumanqatha amaninzi esiswini kunye nokutya okunyukayo.
Isisombululo: sebenzisa ukutshiswa kwamafutha esiswini
Njengoko unokufunda, ukudala amanqatha esisu ayisiyonto nje yokutya kakhulu. Ke ngoko, ukuphulukana namanqatha esisu ayisiyonto nje yokutya kancinci. Kuya kufuneka unciphise i-hormone ye-cortisol. Ukuba i-cortisol yakho ihlala iphantsi, umzimba wakho unokuvula 'iingcango' kwiiseli ezinamanqatha esiswini sakho kwaye utshise amanqatha apho.
Kwinxalenye elandelayo yeli nqaku, uya kufunda ukuba ungakwenza njani oko ulahlekelwe ngamanqatha esisu ivuliwe amanyathelo amathathu alula . Yonke into oyifunayo ukuze ifumaneke inokufumaneka apha ngezantsi (kubandakanya imenyu yeveki, uluhlu lokuthenga, kunye neengcebiso zokwehlisa i-cortisol yakho).
Masiqale!
Usithoba njani isisu sakho: isicwangciso esinezinyathelo ezi-3
Esi sisicwangciso esinyathelo-3 esenza ukuba kutshiswe amanqatha esiswini sakho. Esi sisicwangciso:
- Inyathelo 1: kuphephe ukutya okungondlekanga
- Inyathelo 2: yitya ukutya okufanelekileyo
- Inyathelo 3: Nciphisa iCortisol
Inye kuphela indlela yokuphelisa amanqatha: ngokuwutshisa. Kungenxa yoko le nto ufunda kumanyathelo oku-1 nowesi-2 okokutya onokukuphepha kwaye kukutya okutyayo, ukuze utshise iikhalori ezingaphezulu kokutya. Ngeli cebo uza kutshisa amanqatha ngendlela esempilweni kwaye awuzukulamba.
Inyathelo lesithathu kukuthoba amanqanaba e-cortisol yegazi lakho ukuze utshise amanqatha esisu. Masiqale ngenyathelo 1!
Inyathelo 1 Nciphisa ubunzima uBelly: thintela ukutya okungenasondlo
Nokuba uyehla okanye uzuza ubunzima umiselwe iipesenti ezingama-80 ngesondlo kunye neepesenti ezingama-20 kuphela ngemidlalo nokuzilolonga. Ukuphulukana namanqatha esisu, eyona nto ibalulekileyo kukutya ukutya okufanelekileyo. Ukuzivocavoca kunye nemidlalo iyavunyelwa, kodwa ayifuneki.
Elona nyathelo libalulekileyo onokuthi ulithabathe ukukhawulezisa ukutshisa kwakho kukutya i-carb esezantsi.
Njengoko ufunde ngaphambili, ukutya okune-carbohydrate ephantsi kusebenza kakhulu ngokuchasene namanqatha esisu ( imvelaphi ).
Eyona nto iphambili kukuba ndiyeke ukutya carbohydrate elula . Iicarbohydrate ezilula ziicarbohydrate ezimbi. Zenza ukuba inqanaba leswekile yegazi lakho lenyuke ngokukhawuleza okukhulu. Oku kukonyusa i-insulin yakho. I-insulin yihomoni evuselela iiseli ukugcina amanqatha kunye nokuyeka ukutshisa amanqatha. Kwaye awuyifuni loo nto!
Apha ngezantsi uyakufumana iimveliso apho uya kufumana ezona carbohydrate zilula. Baphephe ukuba ufuna ukunqanda ukuqokelela amafutha esiswini:
- Iswekile
- Isiselo esithambile
- Iilekese kunye netshokholethi
- Cracker
- Ivenkile yekhekhe
- Iichips
- Umkhenkce
- Iziqhamo iyogathi kunye nesiselo seyogathi
- Isonka esimhlophe
- Unamathisele omhlophe
- Irayisi emhlophe
- isonga
- I-Muesli kunye ne-cruesli
- Isonka sejinja
Usengatya iikhabhohbhthi, kodwa kuphela luhlobo oluchanekileyo: iikhabhathi ezintsonkothileyo. Oku kuvumela iswekile yegazi ukuba inyuke ngokukhawuleza kwaye kuthintele ukukhula kwamanqatha esisu ( imvelaphi ).
Kuluhlu lwezinto onokuzikhuphela apha uza kufumana uluhlu olubanzi lweemveliso onokuzitya ngokukhuselekileyo kwaye zithintela ukuveliswa kwamanqatha esisu. Isishwankathelo : Ukutsha kwamafutha esiswini kwenziwa ngokususa zonke iicarbohydrate ezilula (iswekile, ikhekhe, isonka esimhlophe, irayisi emhlophe, njl. IiCarbohydrate ezintsonkothileyo ziyavunyelwa.
Inyathelo 2 Hlisa isisindo seBelly: Yitya ukutya okufanelekileyo
Ngokutya ii-carbohydrate ezimbalwa, uyaqinisekisa ukuba umzimba wakho kufuneka utshise amanqatha ukuze ufumane amandla. Le yindlela oqala ngayo ukutshisa amanqatha esisu. Apha ngezantsi ungafunda ukuba kufuneka utye ntoni ukukhuthaza ukutshiswa kwamafutha.
Ukutya okutshisa amanqatha esisu
Utshisa amanqatha esisu ngokutya imifuno, amanqatha kunye neprotheni. Ngokutya oku kutya, utshisa amanqatha aphezulu nesezantsi esiswini ngokukhawuleza.
Uluhlu lokutya oluluncedo (olufumaneka ngezantsi) lubonisa ukuba kukuphi ukutya okunokukunceda utshise amanqatha esisu. Iimveliso ezikolu luhlu ziya kukunceda ukunciphisa umzimba esiswini ngeendlela ezimbini:
- Ziyakuthintela ekufumaneni amafutha kwisisu.
- Baqinisekisa ukuba ukutshiswa kwamafutha akho 'ku'
Uluhlu lokutya okunamafutha okulwa nesisu
Imifuno:
- Ispinatshi
- Ilethasi
- Endibia
- Utamatisi
- Netyhukhamba
- Iiradishes
- Ipelepele yentsimbi
- Uzucchini
- Icauliflower
- Ibrokholi
- Ikhaphetshu
- Iimbotyi eziluhlaza
- ibrussels sprouts
- Ithanga
- Bok choy
- Iminqatha
Iprotheni:
- Amaqanda
- Isonka samasi se-Cottage
- iyogathi yesiGrike
- isonka samasi se-Cottage
- Islamoni
- ukufukama
- Ikhowudi
- Ichickadee
- Isardadi
- Iimbaza
- Imijelo
- Inyama ecekeceke
- Inkukhu
- Iimbotyi: iilentile, iimbotyi ezimnyama, iimbotyi zezintso, iimbotyi zezintso, iimbotyi ezibanzi, iichickpeas
- Tempeh
Amafutha:
- IiWalnuts
- Imbewu
- Iimpawu ezintle
- Iponyoponyo
- Ioyile yomnquma eyongezelelweyo
- Ioyile yekhokhonathi eyongezelelweyo eyintombi
IiCarbohydrate ezintsonkothileyo (ngokumodareyitha *):
- Isiqhamo (inkonzo enye ukuya kwezimbini ngosuku)
- Oatmeal
- IQuinoa
- Alforfón
- Amazambane
- Irayisi engapoliswanga
* Ezi carbs zisempilweni kwaye zigcina iswekile esegazini lakho iphantsi, kodwa awungekhe utye ngokungenamda. Qiniseka ukuba utya isuntswana lezi mveliso. Yitya isahlulo ubukhulu benqindi lakho Kwisidlo ngasinye.
Olongezelelweyo: uluhlu lokuthenga kunye neemveliso ezingaphezulu kwe-120 zokutshisa amanqatha esisu
Ndivelise uluhlu olubanzi lokuthenga onokuzikhuphela simahla. Isiqalo esihle sisiqingatha somsebenzi!
Uluhlu lokuthenga olunamafutha esiswini olunokukhutshelwa apha kwi-pdf. Isishwankathelo : Uphulukana namanqatha esisu ngokutya imifuno, iiprotein kunye namafutha. Oku kugcina iswekile yegazi isezantsi kwaye kutshise amanqatha esisu.
Inyathelo lesi-3 Hlisa umzimba ngeBelly: ICortisol esezantsi
ICortisol ibizwa ngokuba ihormone yoxinzelelo , kodwa ikwabizwa ngokuba yihomoni yesisu esiswini. Yehlisa i-cortisol yakho kwaye ngokwenza njalo kusebenze ukutshiswa kwamafutha esiswini sakho.
Ukutshisa amanqatha esisu, landela uninzi lweengcebiso zilandelayo. Ezi ngcebiso zivula 'amasango' eeseli ezinamanqatha esiswini, ukuvumela amanqatha ukuba akhululwe kwaye atshiswe.
Ingcebiso 1: nciphisa uxinzelelo ebomini bakho
Thatha ixesha lokuphumla. Xa uphumla, uxinzelelo emzimbeni wakho luyehla, njengoko kunjalo ne-cortisol yakho. Oku kunciphisa ukutya kwakho kwaye kunokutshisa amanqatha esisu ( imvelaphi ).
Icebiso 2: Lala iiyure eziyi-8 ngosuku
Ukungabikho kokulala kunyusa inqanaba lakho le-cortisol. Ke, lala iiyure eziyi-8 ngosuku ukutshisa amanqatha esisu ngokukhawuleza.
Ingcebiso 3: yitya ngokwoluhlu lokuthenga
Oko kuthetha: i-carb esezantsi kwaye isempilweni. Khuphela apha uluhlu olupheleleyo lokuthenga ngokuchasene namanqatha esisu. Kusimahla kubafundi beli nqaku.
Ingcebiso 4: thintela utywala
Abantu abasela utywala basemngciphekweni omkhulu wokuba namanqatha amaninzi esiswini ( imvelaphi ). Kukhethwa ukuba ungaseli tywala. Ukuba ufuna ukusela iglasi, sela ubuninzi bezinto ezincinci kunye nokusela amanzi amaninzi.
Kutheni i-Abs Exercises ingasebenzi
Eyona ntsomi inkulu malunga nokulahleka kwesisindo esiswini kukuba isisu esiswini sitshisa amafutha esiswini. Inyani : i Ukuzivocavoca i-abs akusebenzi. Awunakho ukutshisa amanqatha ekuhlaleni. Utshisa amanqatha kuwo onke amalungu omzimba wakho.
Unokucinga ngezihlunu zakho kunye nezicubu ezinamanqatha njengabantu ababini abangathethi ulwimi lomnye. Enoba ziyintoni na izihlunu, amanqatha angqonge wona akaphenduli. Amafutha 'athetha' kuphela kwiihormoni kwaye uwalawula ngokutya kwakho.
Kuba izihlunu zakho azinanto yakuthetha malunga nokuba utshisa phi amanqatha, ukuzilolonga esiswini akunakunceda utshise amanqatha esisu.
Ngaba izihlunu zesisu ziyatyeba?
Ukuzivocavoca isisu kuqinisa i-abs yakho kwaye uphucule ukuma kwakho. Nangona kunjalo, ukwenza imithambo engaphezulu kwesisu kunokufumana indlela yeenjongo zakho zokuba nesisu esisicaba. Xa uqeqesha izihlunu zakho, zomelela kwaye zikhulu. Kwaye ke indawo yakho esiswini iya banzi.
Yenza umthambo wesisu ukuze uqinise indawo yakho esiswini, kodwa ungayisebenzisi njengomsebenzi otshisa amanqatha. Ukuba uza kwenza imithambo esiswini, qiniseka ukuqeqesha onke amanye amaqela emisipha ngamandla afanayo.
Imidlalo enceda ukutshisa amanqatha esiswini
Ukuzivocavoca ukuthoba isisu. Ukuba utya isempilweni kunye ne-carb esezantsi, awunyanzelekanga ukuba uzilolonge ukunciphisa umzimba esiswini sakho. Ngokutya ukutya okufanelekileyo kunye nokunciphisa uxinzelelo, wenza okungaphezulu kokulingeneyo ukutshisa amanqatha esisu.
Ngaba uyayithanda imidlalo okanye ufuna nje ukunciphisa umzimba esiswini sakho? Ke sinesiphelo onokuthi ukonyuse ukutshiswa kwamafutha esiswini sakho!
Umdlalo otshisa ngawo amanqatha esisu
Indlela entsha esebenzayo yokutshisa amanqatha ngokukhawuleza yi-HIIT, okanye uqeqesho oluphezulu lwexesha lokuphumla . Eli gama lesiNgesi linokuguqulelwa njengoQeqesho oluPhezulu loPhuculo. Oko kuthetha ukuba: imidlalo eqhumayo ixesha elifutshane, ngamakhefu. Yinyani: Ngemizuzu engama-20 yokuzivocavoca umzimba ngamandla ulahlekelwa ngamanqatha esisu angaphezulu kunokuba umile kwitreadmill ixesha elide!
Uphando lwezeNzululwazi ( imvelaphi ) ibonakalisile ukuba i-HIIT isebenza kakhulu ekutshiseni amanqatha esisu. Olunye uphando ( imvelaphi ) ikwabonisa ukuba ngokwenza i-HIIT kathathu ngeveki, endaweni yesiqhelo Cardio ( njenge-treadmill okanye umqeqeshi we-elliptical), wena:
- Ukutshisa amanqatha amaninzi
- Ukuphulukana namafutha esiswini
Yintoni efana nayo? Nokuba kudala emva kokuzilolonga, usatshisa iikhalori ezongezelelekileyo ngenxa yokuba imetabolism yakho ikhawulezile.
Ishedyuli yomsebenzi weHIT
- Ukuzifudumeza: ukubaleka okanye intambo yokutsiba kangangemizuzu emi-3
- Uqeqesho (phinda amaxesha ama-4 ukuya kwasi-8):
-Imizuzwana engama-20 yokubaleka / yokunyusa idolo / ukujija (ukukhwela ibhayisikile) / intambo yokutsiba *
- 40 imizuzwana ukuphumla - Cooldown: jog imizuzu emi-2
* Ukubaleka okanye ukutsiba ngentambo akuwuva ulungile emzimbeni wakho? Emva koko khetha ukuqhuba imizuzwana engama-20 uze uphumle imizuzwana engama-40 rhoqo.
Ingozi yokuzilolonga kakhulu
Ayizizo zonke ezemidlalo ezifanelekileyo ukutshisa amanqatha esisu. Ukuba wenza umthambo kakhulu, amaxesha amaninzi kwaye unzima kakhulu, umzimba wakho uphendula ngokuvelisa icortisol eyongezelelweyo. Kwaye ufundile ukuba yintoni ebangela oku: umzimba wakho ungena kwimowudi yokugcina amafutha endaweni yemo yokutshisa amanqatha. Kwaye la mafutha aya kufakwa kwisisu sakho. Isishwankathelo : Akunyanzelekanga ukuba uqeqeshe i-abs yakho ukutshisa amanqatha esisu. Ukuzivocavoca akunyanzelekanga, kodwa ukuba uyafuna, khetha uQeqesho oluPhezulu lokuPhumla (HIIT). Oku kunika amandla kwisisu esivuthayo.
Imenyu yeveki yokulwa nesisu
Ukutya ukunciphisa umzimba isisu. Ukukunceda ukuba uqalise ukutshisa (isisu) samafutha, ndibeke imenyu yeveki yakho engezantsi. Le menyu yeveki isekwe kwiimveliso ezikuluhlu lokuthenga simahla. Yonke imihla yeveki uyakufumana ipleyiti yesidlo sakusasa, isidlo sasemini kunye nesangokuhlwa onokuthi uphulukane namanqatha esisu ngokufanelekileyo.
Isidlo sakusasa: Isidudu se-Oatmeal nesinamon, ubusi kunye neepunipoyi ezi-2 zetshizi njenge-topping
Isidlo sakusasa: I-Ham kunye ne-lettuce iqengqeleka nge yogurt yesiGrike
Isidlo sakusasa: Isipinatshi, imango kunye necottage cheese smoothie
Isidlo sakusasa: I-omelette neetumato zetsheri kunye nenkukhu etshayiweyo
Isidlo sakusasa: Iirayisi zerayisi kunye neavokhado kunye neqanda
Isidlo sakusasa: I-Cottage cheese ene-flaxseed, i-oatmeal kunye neerinki isidlo sakusasa: amaqanda aqhekezayo ngesipinatshi kunye netumato
Isidlo sasemini: Isaladi eluhlaza yemifuno yetumato, ipepile, ikhukhamba, iminqathe, i-beet, i-walnuts, i-oyile ye-olive, ipepile kunye netyuwa lolwandle
Isidlo sasemini: Isaladi eluhlaza ngentsimbi yepepile, amaqunube, i-feta cheese kunye neviniga yebhalsam
Isidlo sasemini: Iirayisi zerayisi kunye nehummus kunye necottage cheese
Isidlo sasemini: Isaladi ye-Lentil, umsi we-trout fillet, i-lettuce, iitumato kunye neminquma.
Isidlo sasemini: Iitapile ezimnandi kunye ne-cottage cheese sauce kunye nesaladi eluhlaza. Isidlo sasemini: isuphu yetumato eneembotyi. Isidlo sasemini: Ibhanana, i-beet, i-kale, ubisi lwecoconut engenashukela kunye nembewu ye-chia smoothie.
Ixabiso: I-spaghetti yeZucchini enesosi yeavokhado, amandongomane ompayini kunye nesipinatshi esitsha
Ixabiso: Ithanga isuphu yenkukhu etshayiweyo
Ixabiso: Isalmon eyosiweyo kunye nemifuno ebilisiweyo
Ixabiso: Imifuno etyiweyo kunye nemivumbo ye-veal
Ixabiso: I-Turkey fillet nerayisi emdaka kunye nemifuno
Ixabiso: Iitapile ezimnandi kunye ne-Endive Stew kunye neBacon
Ixabiso: Isitya se-oveni esinevumba lamathanga enkukhu, ipepile, itswele, itumato kunye ne-eggplant
Usinciphisa njani isinqe kwaye yintoni elungileyo ukwehlisa isisu
Uninzi lwabantu abatyebe kakhulu banamafutha amaninzi esiswini. Bangathanda isinqe esinciphileyo. Ukuba bayiphumezile loo nto, ngesele banelisekile. Kodwa ungayenza njani ngoku? Iingxelo malunga noku ziyaphikisana. Ngaba wena okanye awuzenzi izivivinyo zesisu njengokuhlala kunye nokuhlala? Okanye uqeqesha kakhulu kwaye unzima kakhulu? Kule nqaku, ezinye izigqubuthelo ezijikeleze le mfihlakalo ziphakanyisiwe.
Ukuhlala-phantsi, ukuhlala-phantsi, kunye necrunches akuyomfuneko.
Ulwazi malunga nelahleko yamafutha isisu ihlala iphikisana. Abantu abaninzi babaqeqesha nzima kakhulu, bakholelwa ukuba banokulahla amanqatha esisu ngayo. Nangona kunjalo, bahlala befumana iziphumo ezincinci okanye bangafumani kwaphela. Ngaba zinokubakho iindlela ezingcono zokufezekisa isinqe esincinci kunye nesisu esisicaba?
Ukutya okunesondlo
Ukuba ufuna isinqe esincinci kunye nesisu esicaba, into yokuqala eyimfuneko kukutya ukutya okusempilweni. Umzimba wakho udinga izondlo, ngakumbi ukuba wenza umthambo kakhulu. Ngaphandle kwezakhamzimba, imetabolism yakho ayinakusebenza kwaye uya kuzuza ubunzima kuphela. Abantu abaninzi basacinga ukuba ukuba ufuna ukunciphisa umzimba, kufuneka utye kancinci kangangoko. Le mbono ithathelwe indawo luphando lwezenzululwazi. Oku kubonisa ukuba ukulandela ukutya okusempilweni, okunezakha-mzimba kunye nezondlo ezaneleyo yimfuneko yokunciphisa umzimba.
Yenza imetabolism yakho ihambe
Imfihlo yesinqe esincinci kukutsiba-ukuqala imetabolism. Xa imetabolism yakho isebenza kakuhle, umzimba wakho uqala ukutshisa iiseli ezinamanqatha, kubandakanya neeseli ezinamafutha kwindawo esinqeni nasesiswini. Oko kwenzeka ngokuzenzekelayo. Kungenxa yoko le nto kubalulekile ukubeka ukusebenza kwemetabolism. Nantsi indlela onokuyenza ngayo le nto.
Yitya uzilolonge
Ngokutya okunempilo kunye nokuqhelekileyo, imetabolism yakho ingena. Ngokutya ukutya okuncinci (okuncinci) rhoqo, imetabolism yakho ikhawulezisa nangakumbi. Ukutya ukutya okunotye kwifayibha kugcina imetabolism yakho ihamba. Ngokungalahli isidlo sakusasa, imetabolism yakho iqala kusasa. Ngokuzivocavoca ngaphambi kwesidlo sakusasa, imetabolism yakho iqala kwakusasa. Ukusela amanzi amaninzi kugcina imetabolism yakho iqhubeka. Ukuqeqeshwa rhoqo kugcina imetabolism yakho ihamba. Ukuqeqeshwa kwamandla kugcina imetabolism yakho iqhubeka, nokuba uphumla okanye ulele.
Sela kakhulu
Imfuneko yokusela kakhulu ayinakubaxwa. Sela izinto ezingamanzi ezinekhalori ezincinane okanye ezingenazo kwaphela. Oku ikakhulu ngamanzi kunye neti eluhlaza. Zombini ulwelo zikhuthaza ukwetyisa kunye nokucola ukutya. Iti eluhlaza sisibonelelo sokunciphisa kakhulu ubunzima kunye ne-antioxidant eyomeleleyo. Iijusi zeziqhamo ezintsha, ezifakwe amanzi, nazo zilungile xa kuselwa. Zizityebi kwifayibha, iivithamini kunye ne-antioxidants. Ukusela kakhulu kunceda imetabolism, engenakho ukusebenza ngaphandle kolwelo olwaneleyo. Inceda nokususa inkunkuma kunye neetyhefu emzimbeni. Ukuba uqeqesha kakhulu, udinga ulwelo olungaphezulu kwesiqhelo kwaye ngokuqinisekileyo kufuneka usele kakhulu.
Iikhalori ezifakiweyo- iikhalori zitshisiwe = ilahleko okanye
ukutyeba ukutyeba Ubunzima bokulahleka sisixa esichanekileyo, okanye endaweni yoko ukuthabatha, kwenani leekhalori ezifakiweyo thabatha inani leekhalori ezitshisiweyo. Iikhalori ezimbalwa ozityayo (ukujonga ixabiso lekhalori yento oyityayo) kunye neekhalori ezininzi ozitshisayo (ukusebenzisa indlela efanelekileyo), kokukhona uya kuphulukana nobunzima. Iikhalori ezingena emzimbeni wakho ngomlomo wakho ezingenakutshiswa (kuba uhleli ngobuvila esitulweni sakho, umzekelo) zigcinwa ngumzimba wakho njengamafutha. Ngamanye amagama, ukuba utya ii-calories ezingaphezulu kokutsha, uya kuba nesisindo.
Umdibaniso wayo yonke into
Ukunciphisa umzimba kuhlala kuyindibaniselwano yezi zinto zingasentla. Ukuba uqalile imetabolism yakho ngokwenza umthambo kunye nokutya okunempilo, umzimba wakho uya kuqala ukutshisa amanqatha amaninzi, kubandakanya amanqatha esisu. Awungekhe ushiye naziphi na izinto ezichaziweyo, kuba emva koko awuzukufumana ziphumo. Yindibaniselwano kuphela esebenzayo. Nje ukuba uvule 'umatshini', ungaqala ngokwenza ukongeza ukuhlala kunye nokunye ukuzilolonga. Ngale ndlela, isisu esihle kunye nemisipha yesinqe iyakhula, kwaye apho kukho izihlunu, akukho mafutha.
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