Indlela yokuLahla iBher Belly

Umxholo

• Yintoni ebangela ukuba isisu sebhiya senze?
• Eyona ndlela yokunciphisa isisu sebhiya
• Yitya usempilweni
• Sika ubungakanani besabelo sakho kwisiqingatha
• Bala iikhalori
• Yitya imifuno engaphezulu, iziqhamo, ukutya okuziinkozo kunye neeproteni ezibhityileyo
• Yenza ukutya okutya okunempilo
• Hambisa ngaphezulu
• Zama ukuvivinya umzimba ngamandla (HIIE)
• Zilolonge rhoqo kunoko
• Sneak ekusebenzeni
• Kuya kuthatha ixesha elingakanani ukumka?
• Ezona ndlela zibalaseleyo zokufihla isisu sebhiya
• Nini ukubona ugqirha
• Ukuthatha

Isisu sebhiya sinokuba sisiphumo samaxesha amnandi, ukutya okumnandi, kunye ne-suds emnandi, kodwa kusenokwenzeka nokuba kube nzima ukuhamba okanye ukulingana neempahla zakho. Ukongeza, ubunzima obongezelelekileyo bunokubangela amandla akho kunye nokubeka uxinzelelo kumalungu akho kunye nentliziyo.

Ukukhupha isisu sebhiya kuya kuthatha indibaniselwano yokutya kunye nokuzilolonga. Kuhlala kuthatha ixesha elide ukunciphisa umzimba kunokuba bekufumene, nako.

Qhubeka ufunda ukuze ufunde ukuba yintoni ebangela ukuba isisu sebhiya senze kunye neyona ndlela ilungileyo yokususa.

Yintoni ebangela ukuba isisu sebhiya senze?

Ngokuqinisekileyo ukusela utywala, ngakumbi phakathi kwamadoda, kukwenziwa kwesisu sebhiya, okanye into ekubhekiswa kuyo ngokwezonyango ngokuthi "kukutyeba esiswini."

Isifundo sifumanise ukuba ukusela kakhulu kunxulunyaniswa nomjikelezo wesinqe. Oku akumangalisi ngenxa yeekhalori zotywala.

Kodwa uphononongo lucebisa ukuba ngelixa ukusela ibhiya eninzi kunokwandisa isinqe sakho, isisu asiyondawo eyodwa yokufumana ubunzima obunxulumene nobhiya.

Ngaphandle kwenkolelo edumileyo yokuba ibhiya ithanda ukuya ngqo esiswini, kubonakala ngathi isiselo esinekhalori ephezulu sinegalelo ekuzuzeni ubunzima emzimbeni wonke. Abasetyhini abaninzi, umzekelo, baqala ukuthwala ubunzima obongezelelekileyo ngaphantsi kwebhanti, kunokuba ngaphezulu nje kwabo.

Ubhiya buya kuba noxanduva ngokungathanga ngqo ekukhuleni kwakho. Cinga ngento uhlala unayo ngebhiya: I-Pizza, i-nos, kunye nokunye okunamafutha aphezulu, ukutya okunekhalori ephezulu kuhlala kuhamba nomug obandayo we-lager okanye i-IPA. Ubhiya olula usenokungabi ngoyena nobangela njengokutya okonwabelayo.

Into enomdla kukuba, ukusela ibhiya nako kunokuphazamisa ukubanakho komzimba wakho ukutshisa ngokufanelekileyo amanqatha. Umzimba uya kusebenza ekwaphuleni utywala ukuze ufumane amandla ngaphambi kokuba ufike kuwo onke amanqatha agciniweyo alinde ukutshiswa.

Ukuselwa kotywala kakhulu kukwanxulunyaniswa nako, oko kukuthi, okunxulunyaniswa nokufumba kobunzima obugqithisileyo kwindawo yesisu.

Eyona ndlela yokunciphisa isisu sebhiya

Ukuphulukana nokujolisa ekujoliswe kuko, ngakumbi kwindawo ejikeleze ubungakanani besandi, kuvakala kulungile kwithiyori, kodwa isenokungabi yeyona nto inyanisekileyo.

Ukuzivocavoca okufana necrunches kunokunceda ukuqinisa izihlunu, kodwa kukho uphando oluxubekileyo malunga nokuba ukuzilolonga ngokuthe ngqo kungawatshisa njani amanqatha esiswini okanye kwenye indawo.

Nangona kunjalo, isisu sebhiya sihlala sincipha njengoko ulahla ubunzima bomzimba. Ukuphulukana nobunzima kuhlala kuchazwa ngamagama alula: Tshisa iikhalori ezingaphezulu kokutya. Ukukunceda kuloo nto, jonga ezi ndlela zilandelayo.

Yitya usempilweni

Ukunciphisa ukusela utywala kuya kunceda, kodwa lunye kuphela utshintsho kwindlela onokutya ngayo. Nazi iingcebiso ezimbalwa onokuthi uziqwalasele:

Sika ubungakanani besabelo sakho kwisiqingatha

Umzekelo, endaweni yokuba unezilayi ezibini zepitsa, yiba nenye. Uyakuqhela ukusebenzisa ngokulula iinxalenye ezincinci njengoko iintsuku kunye neeveki ziqhubeka. Oku kubaluleke ngakumbi ukuba utya kakhulu. Indawo yokutyela yokutya ubukhulu becala kunobungakanani obuqhelekileyo bokusebenza.

Bala iikhalori

Kungaba buhlungu ekuqaleni, kodwa nje ukuba ufunde ukuba zingaphi iikhalori kukutya oqhele ukukutya, akuyi kufuneka wenze izibalo ezininzi.

Ukuphulukana ne-1 yeepawundi ngeveki, umfazi ophakathi kufuneka adubule malunga ne-1,500 yeekhalori mihla le (ezantsi ukusuka kumndilili we-2,000 calories). Umntu ophakathi kufuneka anciphise ukutya kwi-2,000 yeekhalori mihla le (ezantsi ukusuka kwii-calories ezingama-2 500).

Gcina ukhumbule ukuba olu qikelelo luyahluka kakhulu kumntu kumntu. Ubudala bomntu, ubunzima, ukuphakama, inqanaba lomsebenzi, kunye nempilo ngokubanzi kufuneka ithathelwe ingqalelo.

Yitya imifuno engaphezulu, iziqhamo, ukutya okuziinkozo kunye neeproteni ezibhityileyo

Kwaye utye ukutya okucutshungulweyo okuncinci kunye nokutya okuneeswekile ezongeziweyo, umgubo otyetyisiweyo kunye namafutha apheleleyo

Yenza ukutya okutya okunempilo

Umzekelo:

• Zama i-strawberries endaweni ye-ice cream kwi-dessert.
• Sela amanzi (enencasa ngokujija kwelamuni okanye ikalika) endaweni yesoda.
• Sebenzisa amafutha asempilweni, anjengeoyile ye-olive, endaweni yebhotolo xa upheka.

Hambisa ngaphezulu

Ukunyusa inqanaba lomsebenzi wakho ngokwasemzimbeni kuyeyona mizamo yokunciphisa umzimba. Nazi ezinye iingcebiso:

Zama ukuvivinya umzimba ngamandla (HIIE)

I-HIIE ibandakanya iinzame zokuphuma zonke kwiiseti ezikhawulezayo zeembaleki okanye ezinye iindlela zokuzilolonga, zilandelwe kukuphumla okufutshane, kwaye emva koko umthambo omfutshane kodwa onamandla.

Uphononongo kwiJenali yokuTyeba kakhulu lubonisa ukuba i-HIIE isebenza ngakumbi ekutshiseni amafutha kunye nokukhawulezisa ukwehla kobunzima kunezinye iindlela ezininzi zokuzilolonga.

Zilolonge rhoqo kunoko

Cwangcisa ubuncinci imizuzu engama-30 yokuzivocavoca umzimba ngamandla kwiintsuku ezininzi zeveki, kunye neentsuku ezi-2 ngeveki zoqeqesho lwamandla kunye nokuzolula kusasa nangokuhlwa.

Sneak ekusebenzeni

Yenza indlela yokuphila eya kuthi itshise iikhalori ezingaphezulu, njengokuthatha izinyuko endaweni yesinyusi, okanye ukuthatha ikhefu rhoqo emsebenzini ukuthatha uhambo olufutshane.

Kuya kuthatha ixesha elingakanani ukumka?

Ixesha elimiselweyo lokususa isisu sebhiya lixhomekeke kwizinto ezininzi, kubandakanya ubungakanani besisindo ofuna ukusilahla kunye nokuzibophelela kwakho kwimithambo, ukutya, kunye nendlela yokuphila oyifunayo ukuze unciphise ubunzima.

Enye indlela yokucinga yile: Iponti enye ilingana nama-3 500 eekhalori. Ke ukuba usika ikhalori yakho uthatha i-500 ngosuku, utshise iikhalori ezingama-500 yonke imihla, okanye ufumane enye indibaniselwano esebenza kuwe, unokulahleka iponti enye ngeveki (7 x 500 = 3,500).

Oko kusebenza malunga neepawundi ezi-4 ngenyanga. Ukunciphisa (okanye ukutshisa) i-calorie ezili-1 000 imihla ngemihla kunokukufumana kwi-8-pound weight loss each.

Leyo yiplani ekhuselekileyo, efanelekileyo yokulahleka kwesisindo. Ewe, ukuba awulandeli ukutya kunye nokuzilolonga kwakho, loo shedyuli ayizukuma. Inkuthalo ngundoqo.

Lumkela ukutya okuthandwayo kunye neepilisi zokunciphisa umzimba ezithembisa iziphumo ezikhawulezayo. Ezi mabango emveliso zinokubaxiwe. Banokukhokelela nakwezinye iingxaki zempilo eziyingozi.

Ezona ndlela zibalaseleyo zokufihla isisu sebhiya

Ukuba ufuna ukwenza isisu sakho sebhiya singabonakali kangako njengoko usenza ezi nguqulelo kwindlela yokuphila, nazi iingcebiso ezimbalwa ezikhawulezayo:

• Nxiba iimpahla ezinganxibanga, ezinje ngeeblawuzi ezibalekayo kunye neehempe ezinamaqhosha. Izambatho eziqinileyo, ezinje ngehempe zemisipha, zinokugxininisa indawo esiswini.
• Zama imibala emnyama yeebhulukhwe kunye neebhulukhwe ezimfutshane kunye nemibala ekhanyayo yehempe. Oku kunokubonelela ngokubonakala ngakumbi, kuba izisu zebhiya zinokwenza imilenze ibonakale ibhityile. Nangona kunjalo, gwenxa, iimpahla ezimnyama ukusuka phezulu kuye ezantsi kunokunceda ukwenza nakuphi na ukutyeba okungaphezulu kungabonakali.
• Sukungena kwihempe yakho.
• Nxiba imitya emi nkqo, ukuba uza kunxiba imitya kwaphela.
• Khetha ibhulukhwe eyenzelwe wena, okanye ibhulukhwe elula ethambisa isiqingatha sakho esezantsi. Oku kuyakunceda kwinkangeleko yakho iyonke.
• Ijee eziphakamileyo kunye nezinye iibhulukhwe lukhetho olungcono kunezo zisezantsi.
• Nxiba iihempe ezinombala omnye okanye iblawuzi.

Nini ukubona ugqirha

Ukuhamba ngesisu sebhiya ayisiyiyo imeko yongxamiseko yezonyango. Kodwa inokuba luphawu lokuba umngcipheko weengxaki ezinzulu zonyango uyanda. Ubunzima obongezelelweyo bunokudityaniswa ne:

• iingxaki ezidibeneyo

Kuyenzeka ukuba ukutyeba kwesisu esiswini kunokuba luphawu lwento engahambelaniyo nokutya kunye nokuzilolonga rhoqo. Ukudumba esiswini kunokuthetha yonke into ukusuka ekukhulelweni ukuya kwimiba enzulu yokugaya ukutya, enje:

• Isifo sengqondo sesifo
• Ukunyamezelana kwe-lactose
• ukuvaleka emathunjini akho

Ukuba isisu sakho esandayo sihamba kunye nentlungu okanye utshintsho kwimikhwa yakho yamathumbu, jonga ugqirha kungekudala.

Ukuthatha

Ukuba ufuna ukulahla isisu sakho sebhiya kodwa ukhathazekile ukuba kuya kufuneka unikezele ngokupheleleyo ngomlingo weehops kunye nerhasi, ungoyiki. Ubhiya, ngokumodareyitha, usenokubakho ekutyeni kwakho. Kuya kufuneka wenze ezinye iinguqulelo ukuvumela ukuba umkhwa wobhiya uqhubeke.

Ngokubanzi, oko kuthetha ukutya okuncinci kwesoda kunye nokutya okune-calorie kunye nomthambo otshisa kakhulu. Unokufuna nokuzama iibhiya ezilula kwaye zimbalwa kuzo.

Unokuthetha nomqeqeshi wakho kunye nesazi sokutya ukuze uncede ekutshintsheni indlela ophila ngayo kunye nokuguqula isisu sebhiya sibe yipakethi ezintandathu.