Ukuphulukana njani nesisu kwiveki e-1

Umxholo

• Ukuzilolonga ukunciphisa isisu kwiveki e-1
• Eyona mithambo ilungileyo yokuphulukana nesisu
• 1. Uhlanga
• 2. Udidi lweerobic
• 3. Ukutsiba intambo
• 4. Ibhayisekile
• 5. ukuhamba ngokukhawuleza
• 6. Ukudada
• Ukutya ukunciphisa isisu kwiveki e-1

Isicwangciso esifanelekileyo sokulahla isisu ngokukhawuleza kukubaleka kangangemizuzu engama-25 yonke imihla kwaye utye ukutya okuneekhalori ezimbalwa, amafutha kunye neswekile ukuze umzimba usebenzise amanqatha aqokelelweyo.

Kodwa ukongeza ekusebenzeni kubalulekile ukwenza imithambo esiswini kuba zinceda ukomeleza isisu, ukuphucula ukubonakala kwesisu. Ukuba awuyithandi okanye awukwazi ukwenza ukuhlala phezulu uyazi ezinye iindlela zokuzilolonga ukuze uchaze isisu sakho ngaphandle kokwenza ukuhlala phantsi.

Nangona i-1 iveki ilixesha elifutshane kakhulu ukushenxisa onke amanqatha aqokelelweyo, kunokwenzeka ukuba unciphise umzimba kwaye ususe isisu. Jonga ukuba bungakanani ubunzima bakho ngokufaka idatha yakho:

Ukuzilolonga ukunciphisa isisu kwiveki e-1

Umthambo obalaseleyo wokulahla amanqatha esisu ngokukhawuleza kukubaleka kuba ichitha isixa esikhulu seekhalori ngexesha elifutshane, kuba kwimizuzu nje engama-25 yokusebenza, ubuncinci iikhalori ezingama-300 ziyenziwa, umzekelo. Ukuba uqala ukuzilolonga, qalisa kancinci kancinci kwaye ukonyusa ixesha kunye noqeqesho lwakho.

Olunye uqeqesho lokugqibezela ukuzilolonga kwemihla ngemihla ukuphulukana nesisu kwiveki e-1 zizisu, ukongeza ukomeleza isisu, ukunciphisa inani lamafutha aqokelelwe kwingingqi, ukunceda ukuphulukana nesisu. Yazi eyona mithambo iphambili yokuchaza isisu.

Eyona mithambo ilungileyo yokuphulukana nesisu

Owona mthambo ufanelekileyo wokutshisa amanqatha asekhaya ngawona atshisa iikhalori ezininzi kwiyure enye yokusebenza, ezinje ngezi zilandelayo:

1. Uhlanga

Ukubaleka kukuzilolonga okusebenzayo kakhulu ukunciphisa umzimba kunye nokulahla isisu, kuba ukongeza ekusebenziseni izihlunu ezininzi kunye nokukhuthaza ukunyamezeleka kwemisipha kunye nokuphucula imeko yomzimba kunye namandla eentliziyo, kukhawulezisa imetabolism, kukhuthaza ukutshiswa kwamafutha.

Isicwangciso sokukhawulezisa inkqubo yokwehla kwesisindo kunye nesisu luqeqesho lwexesha, ekufuneka lwenziwe ngamandla aphezulu kwaye luquka ukutshintshana phakathi kwamaxesha omzamo kunye nokuphumla, okunokuthi kusebenze okanye kungasebenzi, njengoko inyusa nangakumbi imetabolism. Kubalulekile ukuba olu hlobo loqeqesho lukhatshwa yingcali yemfundo yomzimba ukuthintela ukwenzakala kunye nokuqinisekisa ukuba umsebenzi wenziwa ngamandla amakhulu. Jonga ukuba yintoni kwaye loluphi uhlobo loqeqesho lwexesha.

2. Udidi lweerobic

Iiklasi zeAerobic, ezinje nge tsiba, ukulwa komzimba kunye ne-zumba, umzekelo, lukhetho lokulahleka kwesisu, njengoko zenziwa ngamandla aphezulu kwaye zikwaphucula imeko yomzimba womntu. Ukongeza, iiklasi ze-aerobic zihlala zibanjwa ngokwamaqela, nto leyo eyenza ukuba umntu omnye avuselele omnye ukuba enze lo msebenzi ngokuchanekileyo.

3. Ukutsiba intambo

Ukutsiba ngentambo kukuzilolonga ngokupheleleyo, njengoko kuvuselela izihlunu, kuphucula impilo yentliziyo kunye nenkqubo yokuphefumla, kuphucula imeko yomzimba, kwaye kukhawulezisa imetabolism, ukuthanda ukulahleka kweekhalori kunye nokutshiswa kwamafutha. Ukuze kugcinwe iziphumo kubalulekile ukuba olu vavanyo lwenziwe ngokunxulumana nabanye kwaye umntu lowo unokutya okusempilweni nokunesondlo.

Ukutsiba ngentambo kukuzilolonga ngokupheleleyo kwaye kunezibonelelo zempilo ezininzi. Fumanisa izibonelelo zokutsiba ngentambo ngokubukela le vidiyo ilandelayo:

4. Ibhayisekile

Ukwenza ukuzilolonga ngebhayisikile ikwayindlela yokukhuthaza inkqubo yokulahleka kwesisindo kunye nokulahleka kwesisu, njengoko ikhuthaza ukuzuza kobunzima bemisipha kunye nokonyusa amandla emisipha kunye nokunyamezeleka, kwaye ngokuya isixa semisipha sikhulisa amandla omzimba.

5. ukuhamba ngokukhawuleza

Xa ukuhamba kuqhutywa ngesantya esikhawulezileyo kunye nokuzinzileyo, kunokwenzeka ukukhawulezisa imetabolism kunye nokukhuthaza ukunciphisa umzimba kunye nokulahleka kwamafutha. Nangona kunjalo, ukuze oku kwenzeke, kufuneka ukuba uhambo lwenziwe rhoqo, ubuncinci imizuzu engama-30 kwaye ngamandla aphezulu, ukongeza ekuhambiseni ukutya okwaneleyo.

6. Ukudada

Ukuqubha kukwangumthambo onokwenziwa ukunciphisa umzimba, njengoko uphucula imeko yomzimba kwaye womeleza izihlunu, ezinceda ekutshiseni amafutha.

Ukutya ukunciphisa isisu kwiveki e-1

Ukutya okuphulukana nesisu ngeveki kubandakanya ukubonelela ngezona zondlo zincinci ubuncinci beekhalori, amafutha kunye noshukela. Kule ndlela yokutya kuyacetyiswa:

• Ukwenza Ukutya oku-6 ngosuku, usoloko usitya zonke iiyure ezi-3;
• Sela ubuncinci iilitha ezi-2 ze amanzi okanye iti eluhlaza ngosuku;
• Yitya enye isaladi eyahlukileyo yonke imihla kunye nesixa senyama, intlanzi okanye inkukhu elingana nentende yesandla sakho;
• Yitya Iziqhamo ezi-2 ngosuku, yonke imihla, ngokukhethekileyo ngeswekile encinci;
• Yise e Iiyogathi ezi-2 ezine-lactobacilli ephilayo ngosuku, njenge-Yakult, kuba iya kuququzelela ukuhamba kwamathumbu, ukunciphisa isisu;
• Yitya ityuwa encinci, ukhethe imifuno iisaladi zokunonga kunye nelemon, umzekelo;
• Thatha ikomityi enye ye iti eboldo isiqingatha seyure ngaphambi kwesidlo sasemini kunye nesangokuhlwa kuba ilwa neegesi kwaye ke ngenxa yoko isisu.

Jonga le vidiyo ilandelayo kwaye ujonge ukutya ekufuneka ukubandakanye kwisidlo sakho ukuze ulahlekelwe ngamanqatha asekhaya:

Iinkqubo zokuphulukana nobunzima ezineziphumo ezihlala ixesha elide zezi zibandakanya ukwenza umthambo rhoqo kunye nokufundiswa kwakhona ngokutya, nangona kunjalo, ngeveki kunokwenzeka ukufezekisa iziphumo ezibonakalayo, kodwa ukuxhasa olu nyango lukhawulezileyo sinokubhenela kunyango lobuhle njenge-lipocavitation, iradio frequency kunye ne-lymphatic drainage yokuphelisa ulwelo oluninzi, ukutyeba kunye nokuqinisa ulusu. Jonga inkqubo epheleleyo yokulahleka kwesisu kwiveki e-1.