Indlela yokulahla iiponti ezingama-30 ngokukhuselekileyo

Umxholo

• Uhlengahlengiso lokutya
• Nciphisa ikhalori oyityayo
• Nciphisa ukutya okucutshungulwayo
• Yitya iiprotein ezininzi
• Gcwalisa ifayibha
• Sela amanzi amaninzi
• Utshintsho kwindlela yokuphila
• Yongeza i-cardio kwindlela yakho yesiqhelo
• Zama uqeqesho lokumelana
• Ziqhelanise ne-HIIT
• Iingcebiso eziluncedo zokunciphisa umzimba
• Ukuseta ixesha elifanelekileyo
• Umgca wezantsi

Ukuphulukana neepawundi ezingama-30 kunokuba ngumceli mngeni kunye nokuchitha ixesha.

Ngokuqinisekileyo ayibandakanyi nje kuphela ukwenza uhlengahlengiso kwindlela otya ngayo kunye nendlela ophila ngayo kodwa uguqula ngocoselelo ishedyuli yakho yokulala, amanqanaba oxinzelelo kunye nendlela otya ngayo.

Okwangoku, ukwenza utshintsho olulula kwindlela yakho yemihla ngemihla kunokukunceda ulahlekelwe ziiponti ezingama-30 ngelixa uphucula impilo yakho iyonke.

Eli nqaku ligubungela ezinye iindlela ezinokukunceda ukuba ulahlekelwe ziiponti ezingama-30 ngokukhuselekileyo.

Uhlengahlengiso lokutya

Nokuba ufuna ukuphulukana neepawundi ezi-5 okanye ezingama-30, ukwenza utshintsho kwindlela otya ngayo kubalulekile.

Nciphisa ikhalori oyityayo

Ukutya iikhalori ezimbalwa kunokuba utshise usuku ngalunye kubalulekile xa kuziwa ekunciphiseni ubunzima.

Okunye ukutya okufana neetshipsi zeetapile, ukutya okubandayo, kunye neempahla ezibhakiweyo zipakisha inani eliphezulu leekhalori kodwa ziswele izakha mzimba ezibalulekileyo njengeprotein, ifayibha, iivithamini kunye neeminerali.

Ukulayisha ipleyiti yakho ngekhalori ephantsi, ukutya okunezondlo kunokukunceda uzive ugcwele phakathi kokutya ngelixa unciphisa ikhalori yakho yemihla ngemihla ukukhuthaza ukunciphisa umzimba.

Iziqhamo, iiveggie, iimbotyi, ukutya okuziinkozo, kunye nokusika inyama, intlanzi kunye neenkukhu zizonke ezi zinto zongezwa kakhulu kukutya okuncinci kweekhalori.

Kwelinye icala, ukutya okucutshungulwayo okunje ngeetshiphusi, iiqhekeza, iicookies, kunye nokutya okulula zihlala ziphezulu kwiikhalori kwaye kufuneka zikhawulelwe kukutya okulinganiselweyo, okuphantsi kweekhalori.

Nangona kunjalo, qiniseka ukunqanda ukusika iikhalori eziphantsi kakhulu. Nangona iimfuno zekhalori ziyahluka ngokusekwe kwinani lezinto, ezinje ngobunzima, ukuphakama, isini, kunye nenqanaba lomsebenzi, ukunciphisa ukutya kwakho kakhulu kunokucothisa imetabolism yakho kunye nokwenza ukuba ubunzima bube nzima (,).

Ukuhlala ixesha elide, okuzinzileyo kokunciphisa umzimba, zama ukunciphisa ukuthathwa kwakho nge-500-750 yeekhalori ezingaphantsi kwesiseko sakho ukuze ulahle malunga ne-1-2 yeepawundi (0.45-0.9 kg) ngeveki ().

Okwangoku, kuyacetyiswa ngokubanzi ukuba abasetyhini kunye namadoda batye ubuncinci i-1,200 kunye ne-1,500 yeekhalori, ngokwahlukeneyo ().

Nciphisa ukutya okucutshungulwayo

Ukutya okucutshungulwayo, njengama-noodles akhawulezileyo, ukutya okukhawulezayo, iitshiphusi zetapile, ii-crackers, kunye nee-pretzels zonke zinekhalori eziphezulu kwaye ziphantsi kwizakhamzimba ezibalulekileyo.

Ngokophononongo phantse kubantu abadala abayi-16,000, ukutya izixa eziphezulu zokutya okusetyenzisiweyo kubotshelelwe kumngcipheko ophezulu wokutyeba komzimba, ngakumbi kwabasetyhini ().

Ezinye izithako ezenziweyo njengeziselo ezinxilisayo ziphezulu kwiswekile eyongeziweyo, enokuthi inegalelo ekuzuzeni ubunzima.

Ngapha koko, uphononongo oluninzi lufumanise ukuba ukonyuka kokutya iswekile-isiselo esinxilisayo sinokudityaniswa nokuzuza ubunzima kunye nokutyeba kakhulu (,).

Ukufumana iziphumo ezilungileyo, nciphisa iziphuzo ezinjenge-soda, itiye enoshukela, ijusi yeziqhamo, kunye neziphuzo zezemidlalo kwaye ukhethe amanzi okanye ikhofi engenashukela okanye itiye endaweni yoko.

Yitya iiprotein ezininzi

Ukongeza iiproteni ngakumbi ekutyeni kwakho sisicwangciso esilula sokunceda ukukhawulezisa ukunciphisa umzimba.

Ngokwesifundo esinye esincinci kubantu abali-15, ukutya iprotheyini ephezulu yesidlo sakusasa kunciphise amanqanaba e-ghrelin, ihomoni evuselela indlala, ngokukuko kunokutya isidlo sakusasa se-carb ().

Olunye uphononongo kubantu abali-19 lubonise ukuba ukutya iiprotein zemihla ngemihla kunciphisa kakhulu ukuthathwa kwekhalori, ubunzima bomzimba, kunye nobunzima beenqatha ngaphezulu kweeveki ezili-12 ().

Inyama, intlanzi kunye neenkuku zizinto ezimbalwa zokutya okuneprotheyini ezinokuthi zibandakanywe ngokulula emzimbeni.

Eminye imithombo yesondlo yeeprotein ibandakanya amaqanda, ubisi, iimbotyi, tofu, kunye netempeh.

Gcwalisa ifayibha

Ifayibha, isondlo esifunyanwa ngokukodwa kukutya kwezityalo, ayinakwetyiswa ngumzimba wakho ().

Ifayibha esinyibilikayo, ngakumbi, luhlobo lwefayibha efumaneka kukutya kwezityalo okufunxa amanzi kwaye kunokucothisa ukuphuma kwesisu ukukunceda uzive ugcwele ixesha elide ().

Isinyibilikisi esinyibilikayo sinokuzinzisa amanqanaba eswekile yegazi ukukhusela ii-spikes kunye neengozi, ezinokuthi zikhokelele kwindlala eyandayo ().

Olunye uphononongo ngabafazi abangama-252 bafumanisa ukuba igrama nganye yefayibha esetyenzisiweyo inxulunyaniswa ne-0.5 yeepawundi (0.25 kg) yokwehla kobunzima kunye ne-0.25% engaphantsi kwamafutha omzimba ngaphezulu kweenyanga ezingama-20 ().

Olunye uphononongo lwakutshanje kubantu abangama-50 lubonakalise ukuba ukusela iproteni ephezulu, isiselo esinamandla esinefayibha ngaphambi kokutya kunciphise indlala, umnqweno wokutya, kunye nokutya ukutya - konke kunokuba luncedo ekulahlekeni kobunzima ().

Iziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, amandongomane, kunye nembewu yimizekelo embalwa esempilweni yokutya okuphezulu kwifayibha enyibilikayo.

Sela amanzi amaninzi

Ukusela amanzi ngakumbi yindlela ekhawulezayo nefanelekileyo yokunyusa ukunciphisa umzimba.

Ngapha koko, olunye uphando lubonisa ukuba ukusela ikomityi yamanzi ngaphambi kwesidlo ngasinye kunokunciphisa ikhalori yakho yokutya ukonyusa ukwehla kobunzima.

Umzekelo, olunye uphononongo kubantu abadala abangama-24 lubonise ukuba ukusela ii-ounces ezili-17 (500 ml) zamanzi kwimizuzu engama-30 phambi kwesidlo sakusasa kunciphise inani lokutya ikhalori malunga ne-13% ().

Ngaphezu, olunye uphononongo lufumanise ukuba ukusela ii-ounces ezili-17 (500 ml) zamanzi okwethutyana kulonyusa inani leekhalori ezitshiswe ngama-24% kungaphelanga iyure ().

Ukunciphisa ikhalori yakho, ukunciphisa ukutya okucutshungulwayo, ukutya iiprotein kunye nefayibha, kunye nokusela amanzi amaninzi imini yonke kunokukunceda ulahlekelwe ziiponti ezingama-30.

Utshintsho kwindlela yokuphila

Ukongeza ekutshintsheni indlela otya ngayo, ukwenza uhlengahlengiso kwindlela ophila ngayo kunokwandisa ukunciphisa umzimba.

Yongeza i-cardio kwindlela yakho yesiqhelo

I-Cardio, ekwabizwa ngokuba ngumthambo we-aerobic, luhlobo lomsebenzi womzimba obandakanya ukonyusa izinga lokubetha kwentliziyo yakho ukutshisa iikhalori ezongezelelweyo.

Ukufakela i-cardio kwindlela yakho yesiqhelo kubalulekile ukuba ujonge ukunciphisa i-30 yeepawundi kungekudala.

Ngokutsho kolunye uphando, abathathi-nxaxheba abenza i-cardio ka-5 ngeveki baphulukana neepawundi ezili-11.5 (5.2 kg) ngaphezulu kweenyanga ezili-10, ngaphandle kokwenza naluphi na olunye utshintsho kwindlela abatya ngayo okanye emihla ngemihla ().

Ngokufanelekileyo, zama ukuntywila ubuncinci kwimizuzu eyi-150-300 ye-cardio ngeveki, okanye phakathi kwemizuzu engama-20 ukuya kwengama-40 ngosuku ().

Ukuhamba, ukubaleka, ukuqubha, ukuhamba ngebhayisikile, ukunyuka intaba, kunye nomdlalo wamanqindi yimizekelo embalwa yokuzivocavoca i-aerobic onokongeza kwinkqubo yakho.

Ukuba usaqala, qiniseka ukuqala kancinci, zibekele iinjongo ezizizo, kwaye wandise ukuphindaphinda kunye nokuqina kokusebenza kwakho ngokuthe ngcembe ukunqanda ukugqithisa.

Zama uqeqesho lokumelana

Ukuxhathisa uqeqesho luhlobo lomthambo osebenzisa ukunganyangeki kwimvumelwano yemisipha yakho kunye nokwakha amandla kunye nonyamezelo.

Inokuba luncedo ngakumbi ekunyuseni ubunzima bomzimba obungenamafutha kunye nokunyusa inani leekhalori ezitshiswa ngumzimba ekuphumleni, zisenza kube lula ukunciphisa umzimba ekuhambeni kwexesha ().

Ngapha koko, olunye uphononongo lufumanise ukuba iiveki ezili-10 zoqeqesho lokuxhathisa zonyusa ubunzima bomzimba obunzima ngeepawundi ezi-3 (1.4 kg), ukunciphisa ubunzima bamafutha ngeepawundi ezi-4 (1.8 kg), kunye nokunyusa imetabolism nge-7% ().

Sebenzisa oomatshini bokulinganisa, ukuphakamisa iintsimbi zasimahla, okanye ukwenza imithambo yomzimba onje ngokunyusa, ii-squats, ii-crunches, kunye neeplanga zonke iintlobo zoqeqesho lokuxhathisa ezinokuba luncedo ekulahlekeni kobunzima kunye nempilo.

Unokufuna ukuqhagamshelana nomqeqeshi oqinisekisiweyo xa uqala ukuqala ukuqinisekisa ukuba usebenzisa ubuchule obufanelekileyo kwaye usebenzisa izixhobo ngokukhuselekileyo ukunqanda ukwenzakala.

Ziqhelanise ne-HIIT

Uqeqesho lwexesha eliphakamileyo, ekwabizwa ngokuba yi-HIIT, luhlobo lomsebenzi obandakanya ukutshintshiselana phakathi kokuzilolonga kakhulu kunye nexesha lokuphumla ukugcina ukubetha kwentliziyo yakho kuphakanyisiwe.

Ukongeza iiseshoni ezimbalwa ze-HIIT kwindlela yakho yesiqhelo veki nganye kunokuba luncedo ngokumangalisayo xa kuziwa ekunciphiseni umzimba.

Kwisifundo esinye, abathathi-nxaxheba abenze i-HIIT kwimizuzu engama-20 amaxesha ama-3 ngeveki bafumana ukuncipha okubonakalayo kumanqatha esisu, ukutyeba ngokupheleleyo, kunye nobunzima bomzimba emva kweeveki ezili-12 ().

Ngapha koko, olunye uphononongo kumadoda alithoba lafumanisa ukuba i-HIIT itshise iikhalori ezingaphezulu kweminye imisebenzi efana nokubaleka, ukuhamba ngeebhayisikile kunye noqeqesho lobunzima ().

Ukuqalisa, zama ukutshintshana phakathi kwemizuzwana engama-20 ukuya kwengama-30 yemisebenzi efana nokutsiba ngentambo, ukutyhala, ukutsiba okuphezulu, okanye iiburpees ezinemizuzwana engama-30 ukuya kwengama-40 yokuphumla phakathi.

Ukubandakanya i-cardio, uqeqesho lokunganyangeki, kunye ne-HIIT kwindlela yakho yesiqhelo amaxesha ambalwa ngeveki kunokunceda ukukhuthaza ukunciphisa umzimba okuzinzileyo.

Iingcebiso eziluncedo zokunciphisa umzimba

Nazi ezinye iingcebiso zokukunceda ulahlekelwe ziiponti ezingama-30 ngokukhuselekileyo:

• Kuphephe ukutya ukutya kwefashoni. Ukutya okuthandwayo kukhuthaza ukutya kwe-yo-yo kunye nokutya okungenampilo, kunye nokutya okungaphaya kokuthintela ukutya kunokuba negalelo kwiminqweno kunye nokutya kakhulu (,).
• Yitya kancinci. Olunye uphononongo lubonisa ukuba ukuhlafuna kunye nokutya ukutya kancinci kancinci kunokunciphisa ukutya ikhalori kunye nobungakanani bokutya, okunokuqinisa ukwehla kobunzima (,).
• Lala ngokwaneleyo. Izifundo zibonisa ukuba ukuphulukana nokulala kubotshelelwe kumngcipheko ophezulu wokufumana ubunzima, kunye nokuphucula umgangatho kunye nexesha lokulala kwakho kunokwandisa amathuba okuphulukana nobunzima (,).
• Zibambe. Uphando lubonisa ukuba ukuzilinganisa rhoqo kunye nokugcina iphepha lokutya ukubeka esweni ukungenisa kwakho kunokunceda ekunciphiseni ukunciphisa umzimba ngokuhamba kwexesha (,).
• Ukunciphisa amanqanaba oxinzelelo. Ukunyusa amanqanaba oxinzelelo kunxulunyaniswa nomngcipheko ophezulu wokufumana ubunzima kwaye kunokuba negalelo kwimiba efana nokutya ngokweemvakalelo kunye nokubhaka (,).

Ukongeza ekutyeni nasekuzilolongeni umzimba, ukunciphisa amanqanaba oxinzelelo, ukulala ngokwaneleyo, ukutya kancinci kancinci, ukunqanda ukutya okunesithintelo, kunye nokuzibamba uxanduva kunokukunceda ulahlekelwe ziikhilogram ezingama-30.

Ukuseta ixesha elifanelekileyo

Izinto ezininzi, kubandakanya ubunzima bakho bokuqala, isini, kunye nobudala, zichaphazela ukuba ukhawuleze kangakanani ukunciphisa umzimba.

Ngokubanzi, uninzi lweengcali zezempilo zincomela ukujolisa malunga ne-1-3 yeephawundi (i-0.5-1.4 kg) yokwehla kobunzima ngeveki, okanye malunga ne-1% yobunzima bomzimba wakho (,).

Ke ngoko, kunokuthatha naphi na kwiiveki ezimbalwa ukuya kwiinyanga ezininzi ukuphulukana neepawundi ezingama-30 ngokukhuselekileyo.

Nangona kunjalo, gcinani engqondweni ukuba ukulahleka kwesisindo kunokuhluka kancinci kwiveki ukuya evekini.

Ukukhuthaza ukulahleka kwesisindo okuhlala ixesha elide kunye nokuzinzileyo, kubalulekile ukuba unamathele nakuphi na ukutya okunempilo kunye notshintsho kwindlela yokuphila - nokuba uthe wafika kwithafa.

Ngelixa izinga apho ukwazi ukunciphisa umzimba lixhomekeke kwizinto ezininzi, kuya kufuneka ujonge ukunciphisa i-1-3 yeephawundi (i-0.5-1.4 kg) ngeveki.

Umgca wezantsi

Xa usandula ukuqala, ukuphulukana neepawundi ezingama-30 kunokuvakala ngathi yinto ephambili.

Nangona kunjalo, ukwenza utshintsho olusempilweni kwindlela otya ngayo yemihla ngemihla kunye nokuzilolonga rhoqo kunokuyenza ilawuleke ngakumbi.

Ukongeza, ukumiliselwa kolunye utshintsho olulula kwindlela yokuphila kunokunceda ukwandisa iziphumo zakho kunye nokuqinisekisa impumelelo yexesha elide.