Buza ugqirha wezidlo: indlela esempilweni yokufumana ubunzima

Umxholo

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Q: Wonke umntu uhlala ethetha ngokunciphisa umzimba, kodwa ndingathanda inzuzo ubunzima obuncinci. Ndingakwenza njani oko ngendlela esempilweni?

A: Ngokuqinisekileyo unokongeza iiponti ngendlela esempilweni. Ndiyavuya kuba ukhangela kunene indlela yokufumana ubunzima, njengoko uninzi lwamaxesha xa abantu bengafuni ukunciphisa umzimba, bayakuyeka ukunaka ukutya kwabo kunye nokufumana ubunzima obubi.

Intoni hayi ukwenza: "Yitya nje ngaphezulu." Andikwazi ukumelana nale ngcebiso. Inxalenye encinci yam isweleka ngaphakathi xa ndiva iingcali zokutya okanye iingcali zokutya zinika iingcebiso malunga nokuzuza ubunzima ezibandakanya ukwanda kweekhalori ngo:

"Ukusela ngakumbi ijusi yeziqhamo"

"Ukutya ice cream"

"Ukutya iipretzels kunye neepopcorn imini yonke"

Kanye njengokuba kukho iindlela eziphilileyo zokunciphisa umzimba, kukho iindlela eziphilileyo zokufumana ubunzima, kunye nokulayisha kwi-carbs elula kunye neswekile eninzi, ukutya okunamafutha amaninzi. hayiindlela yokwenza.

Ndingayichaza inzuzo yokufumana ubunzima njengobunzima obuvela ikakhulu kwimisipha. Ukongeza umsipha omncinci emzimbeni wakho akuyi kwandisa ubunzima bakho, kuya kuphucula ubomi bakho. Ukwakha nokugcina i-muscle yinkqubo ephambili yokulwa nenkqubo yokuguga, ngaphezu kokukunika inkangeleko yokuba amadoda nabasetyhini abaninzi bazama. Imisipha ifuna ngokwasemzimbeni emzimbeni wakho, ke iya kuyonyusa nomzimba wakho iimfuno, ukuvumela ukuba utye kancinci emini.

Kuba le yinkcazo yethu yobunzima obuphilileyo, uyakufuna indibaniselwano yoqeqesho lokunganyangeki (funda konke malunga noqeqesho lokuxhathisa oluvela kuShape.com's Umqeqeshi woSaziwayo) kunye nokugqitha kwekhalori. Ewe, udinga iikhalori ezininzi ukuze utyebe, kodwa asithathi "iikhalori ngayo nayiphi na indlela eyimfuneko". Nantsi into enokuyenza ukuze uqinisekise ukuba ubunzima obufumanayo buyasebenza kwaye busempilweni.

1.Qala ucothe: Ngokungafaniyo nokulahleka kwamafutha, ukufumana ubunzima bomgangatho yinkqubo ecothayo. Asifuni ukongeza inani lamahlongwane ukusuka ekuqaleni, njengoko oku kuya kukhokelela ekufumaneni okuninzi kwamafutha-ngokucacileyo ayilohlobo lobunzima ofuna ukulubeka kwisakhelo sakho. Endaweni yoko yongeza nje iikhalori ezingama-300 kumthamo wakho wemihla ngemihla kwaye unyuke ukusuka apho. Iikhalori ezingamakhulu amathathu zisenokungakwenzeli yona, unokufuna i-600 okanye mhlawumbi i-900 yeekhalori ezongezelelweyo ngosuku, kodwa qalisa kwiikhalori ezingama-300 kwaye unyuke uye kwiikhalori ezingama-600 emva kweeveki ezimbini ukuba awufumani bunzima.

2. Supercharge iziphumo zomthambo: Kuba uza kuqalisa (okanye uqhubeke) ukuphakamisa iintsimbi ukuze uphucule iinzame zakho zokuzuza ubunzima, kuya kufuneka uthathe ithuba lotshintsho lwe-physiological and biochemical olwenzeka ngenxa yoqeqesho lobunzima. Uyabona, uqeqesho lokuxhathisa yinkqubo enyanzelisa i-metabolically eqhekeza izihlunu zakho; emva koko umzimba wakho wenza ukulungisa nokwakha izihlunu kuqala. Eli lelinye lamaxesha ambalwa onokuthi ukhethe ngokukhethekileyo uvale iikhalori kunye nezondlo kwimisipha yakho. Qinisekisa ukuba wongeza iikhalori zakho ezongezelelweyo ngokuthe ngqo emva okanye kwiiyure ezintathu zeseshoni yoqeqesho lwakho.

Yitya iikhalori ezisemgangathweni ngakumbi: Ngelixa iingcebiso zesiko zikukhuthaza ukuba uthathe ii-carbs ezingabizi kakhulu kwaye zilula, ukutya okwezo khalori zinefuthe elingaphezulu kwexabiso lazo lekhalori. Ukutya okwahlukileyo kunezakhamzimba ezahlukeneyo, ii-antioxidants, kunye neentlobo zeeprotein, iikhabhohayidrethi, kunye namafutha aneempawu ezahlukeneyo kunye neziphumo ezahlukeneyo kwihomoni nakwiinkqubo emzimbeni wakho. Iikhalori ezingamakhulu amathathu kwijusi ye-cranberry kunye neekhalori ezingama-300 ukusuka kwikomityi e-1 yamafutha e-yogurt, i-1/2 yekomityi yeblueberries, kunye neepunipoyi ezimbini zesidlo esifana ne-flaxseed ziyafana ngokulinganayo, kodwa iziphumo emzimbeni wakho zahluke kakhulu, le yokugqibela ijolise ngakumbi ukuzuza ubunzima obunempilo kunye nokuphucula impilo.

Dibanisa ezi zicwangciso zibe yintshukumo kunye nerejimeni yoqeqesho lobunzima obungaguqukiyo, kwaye uya kuba ufumana ubunzima bomgangatho kungekudala.

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