Ukuba Uzama ukunciphisa umzimba, yeka ukwenza ezi zinto zintlanu

Umxholo

• Ukuba nexesha elimisiweyo lokutya
• Ukuvinjwa
• Ukubhalisela ukutya okune-Fat-Low
• Ukuphelelwa kukutya
• Ukwenza umthambo kuphela
• Uphengululo lwe

Ngelixa abanye bezamile iindlela ezothusayo zokunciphisa umzimba, kukwakho nezinye iindlela eziqhelekileyo, ezibambe ixesha elide ezibonakala ngathi zilungile-kwaye zinokusebenza kwasekuqaleni-kodwa ziya kubuyela umva kwaye ziphele zibangela ukutyeba. Ukuba ukwimfuno yokuncipha, kunqande ukwenza ezi zinto zintlanu.

Ukuba nexesha elimisiweyo lokutya

Ukuba uvile ukuba akufuneki udle nge-6, 7, okanye ngo-8 pm ukuze unciphise umzimba, ayisiyonyani leyo. Ukutya okudliweyo ebusuku akugcini ngokuzenzekelayo kugcinwe njengamafutha, njengoko bekukholelwa ngaphambili. Leliphi ixesha oluyeka ukutya alunanto yakwenza nobungakanani bobunzima obuzokufumana okanye obulahlekileyo-ziikhalori ezipheleleyo ozisebenzisayo ngosuku olubalulekileyo. Ukuba usebenzisa i-snacker yasebusuku, khetha iindlela ezisempilweni ekulula ukuzetyisa.

Ukuvinjwa

Nokuba zizo zonke iikhabhohayidi, yonke igluten, yonke iswekile, zonke izinto ezibhakiweyo, okanye yonke into, u-Leslie Langevin, i-MS, i-RD, ye-Health Health Nutrition, ukholelwa ukuba obu ayibubo ubomi bokuthanda kwakho i-pizza-ice-cream-pasta-ukuthanda wena inokuxhasa. Emva kwexesha lokuvinjwa ngenkani, abantu abaninzi baya kuphosa itawuli kwaye baqwenge ipleyiti enkulu yayo nantoni na abaphila ngaphandle kwayo, utshilo uLangevin. Okanye, ukuba bayakwazi ukuhamba ngexesha lokupheliswa, nje ukuba babuyele ekutyeni oku kutya, ubunzima abulahlekileyo buya kubuyela kancinci. Xa kuziwa ekugcineni ukulahleka kwesisindo, ukumodareyitha kubalulekile.

Ukubhalisela ukutya okune-Fat-Low

Ukungatyebi okanye ukutyeba kancinci ibiyinto enkulu emva ngeminyaka yee-'90s, isimbo esivuyisayo ukuba sele sidlulile. Uninzi lokutya okunamafutha asezantsi kugcwele iswekile ukongeza incasa, kwaye ngenxa yoko, kuphelela ekubangeleni ukutyeba-ngakumbi amafutha esiswini. Kwakhona okubalulekileyo kukuba siye safunda ukuba ukutya amafutha asempilweni njengeavokhado, ioyile yomnquma, kunye namandongomane kunokunceda ukonyusa imetabolism kwaye kunokutshisa amanqatha esisu. Amafutha asempilweni nawo ayakugcwalisa ixesha elide, ke yiya phambili kwaye ungeze amandongomane kwi-smoothie yakho, iavokhado kwisuphu yakho, okanye ugcobe imifuno yakho kwioyile ye-olive.

Ukuphelelwa kukutya

Ukuze ulahlekelwe isisindo, kufuneka udale i-calorie deficit. Kwaye ngelixa ukunciphisa inani leekhalori ekudleni kwakho yindlela enye yokwenza oku, ukweqa isidlo esipheleleyo akuyona indlela yokuhamba. Ukulamba umzimba kunganciphisa imetabolism yayo kwaye kukhokelele kukutya kakhulu kamva. Kwaye masijongane nayo, ukuba ubaleka ungenanto, awuyi kuba namandla okuzilolonga ngekhalori kamva. Ngaphandle kokufumana ukutya okunempilo ngokubanzi, eyona ndlela ingcono yokunciphisa ukutya kwakho kwekhalori kukufumana iindlela zokwenza utshintsho olunempilo kukutya okuthandayo kunye nangokukhetha ukutya okune-calorie ephantsi okuphezulu kwifayibha, iiprotheyini, okanye iinkozo ezipheleleyo. kungcono uhlale ugcwele.

Ukwenza umthambo kuphela

Ukusebenza ngokuqinisekileyo kuyinxalenye yokulinganisa ukulahleka kobunzima, kodwa ukuba ucinga ukuba kuthetha ukuba ungatya nantoni na oyifunayo, awuyi konwaba ziziphumo. Gcina ukhumbule ukuba ukuhamba kwemizuzu engama-30 ngesantya semitha emithandathu (imizuzu eli-10 ngeyure) kutshisa malunga neekhalori ezingama-270. Ukulahla iponti ngeveki, kufuneka utshise okanye usike iikhalori ezingama-500 ngosuku. Ke oko kuthetha ukudityaniswa nomsebenzi wakho wemizuzu engama-30, kusafuneka usike ii-calories ezingama-220 ekudleni kwakho, ekunokwenzeka ukuba ayiguquleli ekutyeni yonke into oyibonayo. Uphando luyangqina ukuba "ii-abs zenziwe ekhitshini," oko kuthetha ukuba into oyityayo-egxile ekutyeni izabelo ezisempilweni imini yonke-ingabaluleke ngakumbi kunokuba usebenza kangakanani.

Eli nqaku livele ekuqaleni kwiPopsugar Fitness.

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