Iingcebiso ezi-6 zokunciphisa umzimba kwaye ulahle isisu ngokukhawuleza

Umxholo

• 1. Yitya kancinci kancinci kwaye uwuhloniphe umzimba wakho
• 2. Sela amanzi amaninzi emini
• 3. Yenza umthambo
• Yitya yonke into, kodwa incinci
• 5. Kuphephe ukulamba kakhulu
• 6. Bhala phantsi yonke into oyityayo
• Indlela ukunciphisa umzimba ngempilo
• Vavanya ulwazi lwakho
• Vavanya ulwazi lwakho!

Ukwehlisa umzimba kunye nokulahla isisu, ukutshintsha imikhwa kunye nendlela ophila ngayo kunokuba luncedo kakhulu, kwaye kunokukunceda uphulukane ne-2 kg ngeveki ngokuxhomekeke kubunzima bokuqala. Nangona kunjalo, ukuze kwenzeke oku kubalulekile ukuba izicwangciso ezamkelweyo zilandelwe yonke imihla.

Ukongeza, ukuba umntu ukwinkqubo yokwehla kobunzima, kuyacetyiswa ukuba ungami esikalini yonke imihla ujonge ukuba utyebile okanye wehlile ubunzima, njengoko oku kudala uxinzelelo kwaye kungaphazamisa inkqubo. Into efanelekileyo kukuba nobunzima kube kanye ngeveki, uhlala kwangaxeshanye kwaye uthathele ingqalelo ukuba usexesheni, kwimeko yabasetyhini, kuba kule veki kuyinto eqhelekileyo ukuba nokudumba kancinci, okubonakalisa isikali.

Beka idatha yakho apha kwaye ufumanise ukuba bungakanani ubunzima bakho obulungileyo:

Jonga ezi ngcebiso zi-6 zilandelayo zokunciphisa umzimba kwaye ulahle isisu ngempilo:

1. Yitya kancinci kancinci kwaye uwuhloniphe umzimba wakho

Ukutya kancinci kuvumela isisu esigcweleyo ukuba sixelele ingqondo ukuba ifumene ukutya okwaneleyo. Lo mqondiso wenzeka ngaphambi kokuba isisu sigcwale ngokupheleleyo, kwaye kufanele ukutolikwa njengesilumkiso somzimba sokuba akusafuneki kutya ngalo mzuzu. Nangona kunjalo, abo banomkhwa wokutya ngokukhawuleza abawuqapheli lo mqondiso wokuhlutha, ukongeza ekunciphiseni ixesha lokunxibelelana nokutya kunye nolonwabo lokonwabela isidlo ngcono.

Ukuhlonipha ukwaneliseka yenye yeendawo eziphambili ukunciphisa umzimba kwaye kuthintele ukutyeba. Ukucima isisu ngokutya okunezondlo kunye nefayibha, ezinje ngemifuno, iziqhamo, inyama ngokubanzi kunye namafutha alungileyo, kwenza imetabolism isebenze ngcono kwaye igcina indlala kude.

2. Sela amanzi amaninzi emini

Kuya kufuneka usele ulwelo oluninzi phakathi kokutya, njengoko oku kuya kunceda ukunciphisa indlala kunye nokugcina amanzi ngenxa yokuba amanzi uwasela, kokukhona umzimba wakho uvelisa, kunye nokupheliswa kwetyhefu ezonakalisa ukwehla kobunzima nazo ziyaphuma.

• Into onokuyisela: amanzi, amanzi ecoconut, iijusi zendalo ezingenashukela zongeziweyo (iijusi ezihlanganisiweyo azisebenzi), iti engenaswekile;
• Oko ungenako ukusela: iziselo ezihlwahlwazayo, iijusi ezinkonkxiweyo okanye umgubo, itshokholethi kunye neziselo ezinxilisayo.

Umyinge wamanzi acetyiswayo uyahluka phakathi kwe-1.5 ne-3 yeelitha ngosuku. Ukuba unengxaki yokusela amanzi, jonga indlela yokusela iilitha ezi-2 zamanzi ngosuku.

3. Yenza umthambo

Uhlobo lokuzilolonga alubalulekanga, kodwa ukwenziwa rhoqo, ekufuneka kwenziwe kathathu ngeveki. Ukongeza, eminye imisebenzi kunye nokukhetha imihla ngemihla kunokwenza wonke umahluko, ke zama:

• Ukunyuka ngezinyuko endaweni yokusebenzisa ilifti;
• Yehla indawo enye ngaphambi komsebenzi okanye isikolo kwaye uhambe yonke indlela;
• Phuma uhambe imizuzu eyi-10 emva kwesidlo sasemini;
• Thatha inja uhambe ebusuku.

Ngokuchasene noko uninzi lwabantu lukholelwa, lonke uhlobo lomthambo lunceda ukuba unciphise umzimba, hayi i-aerobics efana nokuhamba, ukuhamba ngebhayisikile kunye nokubaleka. Uqeqesho lobunzima lukwanceda ukuba unciphise umzimba kwaye unelungelo lokunyusa ubunzima bemisipha, obuphucula imetabolism.

Jonga indlela yokwenza imithambo yehypopressive yokulahla isisu.

Yitya yonke into, kodwa incinci

Umzimba ufuna zonke izondlo kunye nokutya okuthintela ngokupheleleyo ii-carbohydrate kubangele ukuba ubunzima bonyuke kwakhona kungekudala emva koko. Ke, iingcebiso ezilungileyo zezi:

• Kunqande ukutyiwa kweswekile kwizinto eziqhelekileyo, ukusela ikofu, ubisi, iyogathi, iti kunye neencindi ngaphandle kweswekile;
• Yongeza icephe le-1 idessert yembewu kwiijusi kunye neeyogathi, ezinjengeflakisi, isame kunye nechaia;
• Yitya ii-chestnuts ezi-5 okanye amandongomane ali-10 ngosuku;
• Khetha umthombo omnye wekhabhohayidrethi kwisidlo ngasinye, ekukhetheni ukutya kwendalo: iziqhamo, iitapile, irayisi emdaka, iimbotyi, iilentile, umbona kunye nee-ertyisi;
• Yitya isaladi eluhlaza phambi kwesidlo sasemini kunye nesangokuhlwa;
• Yongeza icephe eli-1 le-oyile ye-oliva eyintombi eyintombi ngesidlo sasemini kunye nesangokuhlwa;
• Kuphephe ukutya emva kokuba uhluthi;
• Kuphephe ukutya ngaphandle komnqweno okanye iimvakalelo ezinje ngexhala nosizi.

Nokuba kukuncinci kwimini, iziqhamo kunye nemifuno zibonelela ngefayibha kunye neevithamini kwaye, ke, ingumthombo wezempilo kwaye iyanceda ukunciphisa umzimba kunye nokulahla isisu.

5. Kuphephe ukulamba kakhulu

Ukuchitha iiyure ezininzi ngaphandle kokutya kunokukwenza ukuba ukhethe ukutya okungalunganga, okunotye kakhulu kwiikhalori endaweni yokulungiselela ukutya okumnandi. Ke, ukunqanda okanye ukubamba indlala de utye ukutya okunesondlo, ezinye zeengcebiso zezi:

• Soloko unesiqingatha sesandla sakho esikhwameni sakho kwii-chestnuts, amandongomane, iziqhamo ezintsha, iichips zekhokhonathi okanye iziqhamo ezomisiweyo;
• Emsebenzini, shiya i-yogurt e-1 yendalo efrijini;
• Sebenzisa amashwamshwam asekelwe kwimifuno xa ufika ekhaya ngelixa ulungiselela isidlo sangokuhlwa: iminqathe, ikhukhamba kunye neavokhado ecoliweyo kunye netyuwa kunye nepepile, itumato kwiityhubhu ezinkulu ezinengca yetyuwa kunye neoyile yeoyile, isheyiphu yekhokhonathi okanye iqanda elinye elibilisiweyo.

Ukuba akunakwenzeka ukuba utye imini yonke, jolisa nje ekugcineni umgangatho wesidlo esilandelayo kwaye usebenzise la amashwamshwam amancinci kwimeko yendlala. Ngokuthe ngcembe kunokwenzeka ukuba ufunde ukuba uninzi lwamaxesha ayisiyiyo indlala, kodwa ixhala malunga nokutya.

Bona ezinye iingcebiso zokungalambi kule vidiyo ilandelayo:

Zama oku ukuzilolonga kwethu ukunciphisa umzimba.

6. Bhala phantsi yonke into oyityayo

Ukubhala yonke into oyityayo ebudeni bemini ikwalicebo elilungileyo lokwehla kobunzima, kuba ngale ndlela umntu angazi ngakumbi ukuba utya ntoni, kwaye ngale ndlela, angachonga iimpazamo kwaye aphucule phi, akwazi ukutshintsha ukutya kwakhe imikhwa yokunciphisa umzimba., ukuba oko kungumnqweno, kwaye ube nobomi obunempilo.

Kuyacetyiswa ukuba ubhaliso lwenziwe yonke imihla nasemva kwesidlo ngasinye, kuba kulula ukukhumbula okusetyenzisiweyo. Kwidayari yokutya kubalulekile ukubonisa uhlobo lokutya, nokuba sisidlo sasemini, isidlo sakusasa, ukutya okutyayo okanye isidlo sangokuhlwa, ixesha lesidlo, ukutya okutyiweyo kunye nobungakanani, apho isidlo senzeke khona kwaye ukuba wenza into ngela xesha. Ukongeza, kuya kufuneka ubhalise nabani isidlo esenziwe kunye nokuba yayinjani imo ngelo xesha. Olu bhaliso kufuneka lwenziwe kangangeentsuku ezi-3 ukuya kwezi-7, ukwenzela ukuba ube nakho ukuba noluvo olungcono lokuba yeyiphi na imikhwa yokutya.

Emva kobhaliso, kubalulekile ukuhlalutya konke ukutya okhetha ukutya kunye nesondlo, kuba ngale ndlela kunokwenzeka ukuba uchonge iimpazamo kwaye useke iindlela zokufezekisa injongo oyifunayo. Ukongeza, ingcali yezondlo ibonisa okona kutya kulungileyo ukuze umntu angabinako ukusilela kwesondlo kwaye akwazi ukwehla emzimbeni ngendlela esempilweni.

Indlela ukunciphisa umzimba ngempilo

Ukuba kubonakala ngathi ukunciphisa umzimba kunzima kakhulu, kubalulekile ukuba uqhakamshelane ne-endocrinologist ukuhlalutya ukuba imveliso yehomoni yomzimba yanele na kwaye uye kwisazi sezondlo ukuze ufumane izikhokelo kunye nesicwangciso esithile sokutya kwityala lakho, indlela otya ngayo kunye nendlela ophila ngayo.

Kwiimeko apho kukho ingxaki yempilo, enje ngesisu, isifuba, i-osteoporosis, okanye kwanomda nje wokuhamba, isikhokelo neengcebiso zoogqirha, ukudibanisa ukutya kunye nokusetyenziswa kwamayeza kunye nokulungelelaniswa okufanelekileyo kwesi sifo, kubalulekile ukuba kunokwenzeka ukunciphisa umzimba ngelixa uphucula umgangatho wobomi, hayi enye indlela.

Ukufumana iziphumo ezingcono kuqeqesho kunye nokunciphisa umzimba ngokukhawuleza, jonga izinto ezisi-7 ezonakalisa ngokulula iyure enye yoqeqesho.

Vavanya ulwazi lwakho

Thatha eli phepha lemibuzo likhawulezayo kwaye ufumanise ukuba leliphi inqanaba lolwazi malunga nokutya okunempilo:

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Vavanya ulwazi lwakho!

Qalisa uvavanyo Kubalulekile ukusela phakathi kwe-1.5 ne-2 yeelitha zamanzi ngosuku. Kodwa xa ungathandi ukusela amanzi alula, olona khetho lulandelayo:

• Sela ijusi yeziqhamo kodwa ungadibanisi iswekile.
• Sela iti, amanzi aqholiweyo okanye amanzi ahlwahlwazayo.
• Thatha ukukhanya okanye ukutya iisoda kunye nokusela ibhiya engengotywala.

Ukutya kwam kunempilo kuba:

• Nditya kanye okanye zibe mbini ngexesha lasemini ngevolumu ephezulu, ukubulala indlala yam kwaye akufuneki nditye enye into imini yonke.
• Nditya izidlo ezinemithamo emincinci kwaye nditya ukutya okuncinci okwenziweyo njengeziqhamo kunye nemifuno. Ukongeza, ndisela amanzi amaninzi.
• Njengokuba xa ndilambile kakhulu kwaye ndisela nantoni na ngexesha lesidlo.

Ukufumana zonke izakha mzimba ezibalulekileyo emzimbeni, kungcono:

• Yitya iziqhamo ezininzi, nokuba luhlobo nje olunye.
• Kunqande ukutya ukutya okuthosiweyo okanye izitya eziqhekeziweyo kwaye utye kuphela into endiyithandayo, uhloniphe incasa yam.
• Yitya intwana yayo yonke into kwaye uzame ukutya okutsha, izinongo okanye amalungiselelo.

Itshokholethi yile:

• Ukutya okungalunganga endimele ndikuthintele ukuze ndingatyebeli kwaye kungalingani kwisondlo esisempilweni.
• Ukukhetha okuhle kweelekese xa ine-cocoa engaphezulu kwe-70%, kwaye inokukunceda ukunciphisa umzimba kunye nokunciphisa umnqweno wokutya iilekese ngokubanzi.
• Ukutya, kuba kuneentlobo ezahlukeneyo (ezimhlophe, ubisi okanye mnyama ...) kundivumela ukuba ndenze ukutya okwahlukeneyo.

Ukwehlisa umzimba ngokutya okusempilweni kufuneka ndisoloko:

• Lamba kwaye utye ukutya okungathandekiyo.
• Yitya ukutya okuluhlaza ngakumbi kunye namalungiselelo alula, afana ne-grilled okanye aphekiweyo, ngaphandle kweesosi ezinamafutha kakhulu kunye nokuthintela ukutya okuninzi kwisidlo ngasinye.
• Ukuthatha amayeza ukunciphisa ukutya kwam okanye ukonyusa imetabolism yam, ukuze indikhuthaze.

Ukwenza imfundo efanelekileyo yokutya kwaye unciphise umzimba:

• Andifanele nditye iziqhamo ze-caloric kakhulu nokuba zisempilweni.
• Ndifanele nditye iintlobo ezahlukeneyo zeziqhamo nokuba zine-caloric kakhulu, kodwa kule meko, kufuneka nditye kancinci.
• Iikhalori zezona zinto zibalulekileyo xa ukhetha isiqhamo endifanele ukusitya.

Ukutya kwakhona kwimfundo yile:

• Uhlobo lokutya olwenziwa kangangexesha elithile, ukufikelela nje kubunzima obufunwayo.
• Into efanelekileyo kuphela kubantu abatyebe kakhulu.
• Indlela yokutya engakuncedisi kuphela ukufikelela kubunzima bakho kodwa ikwaphucula impilo yakho iphela.

Edlulileyo Elandelayo