Iingcebiso ezi-8 eziSebenzayo zokuNciphisa Amafutha ebusweni bakho

Umxholo

• 1. Yenza umthambo wobuso
• 2. Yongeza i-cardio kwindlela yakho yesiqhelo
• 3. Sela amanye amanzi
• 4. Nciphisa ukusela utywala
• 5. Sika umva kwiikhabhathi ezisulungekisiweyo
• 6. Tshintsha ishedyuli yakho yokulala
• 7. Bukela ukutya kwakho isodium
• Yitya ifibre ngakumbi
• Umgca wezantsi

Ukuphulukana nobunzima kunokuba ngumceli mngeni ngokwakho, makungabikho nto yokunciphisa umzimba kwindawo ethile yomzimba wakho. Ngokukodwa, amanqatha ongezelelweyo ebusweni inokuba ngumcimbi ophazamisayo ukusombulula ukuba uyakukhathaza.

Ngethamsanqa, izicwangciso ezininzi zinokunyusa ukutshiswa kwamafutha kwaye zincede unciphise ubuso bakho.

Nazi iindlela ezi-8 ezifanelekileyo zokukunceda ulahlekelwe ngamanqatha ebusweni bakho.

1. Yenza umthambo wobuso

Ukuzilolonga ebusweni kunokusetyenziselwa ukuphucula ukubonakala kobuso, ukulwa ukuguga, kunye nokuphucula amandla emisipha ().

Iingxelo ze-Anecdotal zibanga ukuba ukongeza umthambo wobuso kwindlela yakho yesiqhelo kunokubonisa imisipha yobuso, yenze ukuba ubuso bakho bubonakale buthathaka.

Olunye uqeqesho oluthandwayo lubandakanya ukukhukhumeza izidlele zakho kunye nokutyhala umoya ngapha nangapha, ukujija imilebe yakho macala, kunye nokubamba uncumo ngelixa utshixizisa amazinyo imizuzwana eliqela ngexesha.

Nangona ubungqina bunqunyelwe, uphononongo olunye lubike ukuba imithambo yobuso inokwakha ithoni yemisipha ebusweni bakho ().

Olunye uphononongo lubonise ukuba ukwenza imithambo yomzimba ebusweni kabini ngosuku ngemini kangangeeveki ezisi-8 kwandise ukutyeba kwemisipha kunye nokuphuculwa kobuso ().

Gcina ukhumbula ukuba uphando luyasilela ekusebenzeni kwemithambo yobuso yokulahleka kwamafutha ngokukodwa. Izifundo ezingakumbi ziyafuneka kuvavanyo lokuba le mithambo inokuba nefuthe njani kumanqatha obuso ebantwini.

Ngotoni izihlunu zobuso bakho, imithambo yobuso inokwenza ubuso bakho bubonakale buncinci. Nangona uphando lilinganiselwe, olunye uphononongo lufumanise ukuba ukwenza imithambo yobuso yomzimba kuphucule ukutyeba kwemisipha kunye nokuhlaziya ubuso.

2. Yongeza i-cardio kwindlela yakho yesiqhelo

Rhoqo, amanqatha ongezelelweyo ebusweni bakho ngumphumo wamafutha omzimba agqithisileyo.

Ukuphulukana nobunzima kunokunyusa ukulahleka kwamafutha kwaye kuncede ukunciphisa umzimba kunye nobuso.

I-Cardio, okanye umthambo we-aerobic, naluphi na uhlobo lomsebenzi owonyusa izinga lokubetha kwentliziyo yakho. Kucingwa ngokubanzi njengenye yeendlela ezifanelekileyo zokunciphisa umzimba.

Izifundo ezininzi ziye zafumanisa ukuba i-cardio inokunceda ukukhuthaza ukutshiswa kwamafutha kunye nokwandisa ukulahleka kwamafutha (,).

Ngaphezulu, olunye uphononongo lufumanise ukuba abasetyhini abanokutyeba kakhulu banamava okulahlekelwa ngamanqatha ngamaxabiso aphezulu okuzivocavoca umzimba ().

Zama ukufumana imizuzu engama-150 ukuya kwengama-300 yokumodareyitha ukuya kwimithambo eyomeleleyo veki nganye, eguqula malunga nemizuzu engama-20 ukuya kwengama-40 ye-cardio ngosuku ().

Eminye imizekelo eqhelekileyo yokuzivocavoca i-cardio ibandakanya ukugijima, ukudansa, ukuhamba, ukuhamba ngebhayisikili kunye nokubhukuda.

I-Cardio, okanye umthambo we-aerobic, unokunceda ukukhuthaza ukutshiswa kwamafutha kunye nokulahleka kwamafutha ukukunceda unciphise ubuso bakho.

3. Sela amanye amanzi

Amanzi okusela abalulekile kwimpilo yakho iyonke kwaye kunokuba kubaluleke ngakumbi ukuba ujonge ukulahlekelwa ngamanqatha ebusweni.

Izifundo zibonisa ukuba amanzi anokugcina uzive ugcwele kwaye uphucule ukunciphisa umzimba.

Ngapha koko, olunye uphando oluncinci lufumanise ukuba amanzi okusela ngaphambi kwesidlo anciphise kakhulu inani leekhalori ezisetyenzisiweyo ngexesha lesidlo ().

Olunye uphando lubonisa ukuba amanzi okusela anokunyusa okwethutyana imetabolism yakho. Ukunyusa inani leekhalori ozitshisayo ngexesha losuku kunokunceda ukukhulisa ukulahleka kwesisindo ().

Amanzi okusela anganciphisa ukutya okwekhalori kwaye andise okwethutyana imetabolism. Inokunciphisa nokugcinwa kwamanzi ukuze kuthintele ukudumba kunye nokudumba ebusweni bakho.

4. Nciphisa ukusela utywala

Ngelixa ukonwabela iglasi yewayini ngamanye amaxesha kunye nesidlo sangokuhlwa kulungile, ukuhamba ngaphezulu kunye nokusela kwakho utywala kunokuba yeyona nto inegalelo ekufumaneni amafutha ebusweni kunye nokuqunjelwa.

Utywala buphezulu kwiikhalori kodwa bunezondlo ezincinci kwaye bunokudityaniswa nomngcipheko okhulayo wokufumana ubunzima ().

Ukugcina ukuselwa kotywala kuyindlela efanelekileyo yokulawula ukukhutshwa kotywala kunye nokuzuza ubunzima.

NgokweziKhokelo zeDietary zaseMelika zangoku zaseMelika, ukusela ngokulinganiselweyo kuchazwa njengokufikelela kwiziselo ezibini ngosuku ngamadoda kunye nokusela kube kanye ngemini kwabafazi ().

Ukusela kakhulu utywala kunokuba negalelo ekuzuzeni ubunzima, kubandakanya ukutyeba ebusweni.

5. Sika umva kwiikhabhathi ezisulungekisiweyo

Iicarbs ezicociweyo ezinje ngeicookie, ii-crackers, kunye ne-pasta zizinto eziqhelekileyo zokufumana ubunzima kunye nokunyuka kwamafutha.

Ezi carbs zenziwe kakhulu, zisuswa kwizondlo zazo eziluncedo kunye nefayibha kwaye zishiya kancinci ngasemva ngaphandle kweswekile kunye neekhalori.

Kuba ziqulathe ifayibha encinci kakhulu, ziyetyiswa ngokukhawuleza, zikhokelela kwizipikisi kunye nokuphazamiseka kwinqanaba leswekile yegazi kunye nomngcipheko ophezulu wokutya kakhulu ().

Olunye uphononongo lwabafazi abangama-277 lubonise ukuba ukutya okuphezulu kwee-carbs ezisulungekileyo kunxulunyaniswa nomngcipheko ophezulu wokutyeba kakhulu kunye nenani elikhulu lamafutha esisu ().

Nangona kungekho zifundo zijonge ngqo kwiziphumo zecarbs ephuculweyo kumanqatha ebusweni, ukuzitshintshela ukutya okuziinkozo kunokunceda ekwandiseni ukwehla kobunzima, okunokunceda nokulahleka kwamafutha ebusweni ().

Iicarbs ezicociweyo zinokunyusa amanqanaba eswekile yegazi kwaye zikhokelele ekutyeni kakhulu kunye nasekufumaneni amafutha. Ukutshintshela kwiingqolowa ezipheleleyo kunokunceda ukwandisa ukulahleka kwamafutha ebusweni.

6. Tshintsha ishedyuli yakho yokulala

Ukubamba ubuthongo sisicwangciso esibalulekileyo sokulahleka kwesisindo. Inokukunceda ulahlekelwe ngamanqatha obuso.

Ukungalali ngokwaneleyo kunokubangela ukonyuka kwamanqanaba e-cortisol, ihormone yoxinzelelo eza noluhlu olude lweziphumo ebezingalindelekanga ezinokubakho, kubandakanya ukutyeba ().

Izifundo zibonise ukuba amanqanaba aphezulu e-cortisol anokunyusa ukutya kwaye atshintshe imetabolism, ekhokelela ekwandeni kokugcina amafutha (,).

Ngapha koko, ukucofa ubuthongo obuninzi kunokukunceda uchithe iiponti ezingaphezulu.

Olunye uphononongo lufumanise ukuba umgangatho wokulala ongcono wawunxulunyaniswa nempumelelo yokunciphisa ilahleko ().

Ngokuchasene noko, uphononongo lubonisa ukuba ukungalali ngokwaneleyo kunokunyusa ukutya, kubangele ukutyeba, kunye nokunciphisa umzimba (,,).

Ngokufanelekileyo, jolisa ubuncinci iiyure ezi-8 zokulala ubusuku ngabunye ukunceda ukulawula ubunzima kunye nelahleko yobuso ebusweni.

Ukulala ngokungalali kunokutshintsha imetabolism kunye nokunyusa ukutya, ukuzuza ubunzima kunye namanqanaba e-cortisol. Ke ngoko, ukulala ngokwaneleyo kunokukunceda wandise ukulahleka kwamafutha ebusweni.

7. Bukela ukutya kwakho isodium

Olona phawu lutyebileyo lokutya isodium kuyadumba, kwaye inokuba negalelo kukuzikhukhumeza ebusweni kunye nokudumba.

Kungenxa yokuba isodiyam ibangela ukuba umzimba ubambe amanzi ongezelelweyo, okukhokelela kugcino lwamanzi ().

Izifundo ezininzi zibonise ukuba ukutya okuphezulu kwesodiyam kunokonyusa ukugcinwa kwamanzi, ngakumbi kubantu abanolwazelelelo ngakumbi kwiziphumo zetyuwa (,).

Iakhawunti yokutya eqeshiweyo ngaphezulu kwe-75% yesodium yokutya ukutya okuphakathi, ke ukusika ukutya okulula, amashwamshwam anencasa, kunye nenyama egqityiweyo kunokuba yindlela elula nesebenzayo yokunciphisa ukutya kwakho kwesodium ().

Cinga ukunciphisa ukutya okune-sodium ukwenza ubuso bakho bubonakale buncinci.

Ukunciphisa ukutya kwakho isodiyam kunokunceda ukunciphisa ukugcinwa kwamanzi kunye nokunciphisa ukuqunjelwa kunye nokukhukhumala ebusweni bakho.

Yitya ifibre ngakumbi

Enye yezona ngcebiso zidumileyo zokunciphisa ubuso bakho kunye nokulahla amanqatha esidleleni kukwandisa ukutya kwakho ifayibha.

Ifayibha sisixhobo sokutya kwezityalo esihamba kancinci kwindlela yakho yokwetyisa, ikugcina uzive ugcwele ixesha elide ukuthintela umnqweno kunye nokunciphisa ukutya ().

Ngokophando olunye kubantu abangama-345 abatyebe kakhulu kwaye batyebe kakhulu, ukutya ifayibha ephezulu kunxulunyaniswa nokunyuka kobunzima kunye nokubambelela kokutya okuncinci ().

Olunye uphononongo lwezifundo ezingama-62 lubonise ukuba ukutya ifayibha enyibilikayo ngakumbi, eluhlobo lwefayibha eyenza ijeli xa ixutywe namanzi, kunokunciphisa ubunzima bomzimba kunye nokujikeleza kwesinqe, nangaphandle kokuthintela iikhalori ().

Ifayibha ifunyanwa ngokwendalo kukutya okwahlukeneyo, kubandakanya iziqhamo, imifuno, amandongomane, iimbewu, ukutya okuziinkozo kunye nemidumba.

Ngokufanelekileyo, kuya kufuneka ujonge ukusebenzisa ubuncinci ama-25-38 amagremu efayibha ngemini kule mithombo yokutya ().

Ukonyusa ukutya kwakho ifayibha kunokunceda ekunciphiseni ukutya kunye nokukhuthaza ukwehla kobunzima kunye nokulahleka kwamafutha, anokunceda ukunciphisa ubuso bakho.

Umgca wezantsi

Uninzi lwezicwangciso ezinokukunceda ulahlekelwe ngamanqatha ongezelelweyo ebusweni bakho.

Ukutshintsha ukutya okutyayo, ukongeza umthambo kwindlela yakho yesiqhelo, kunye nokuhlengahlengisa ezinye zeendlela zakho zemihla ngemihla zonke iindlela ezifanelekileyo zokunyusa ukulahleka kwamafutha, ezinokukunceda unciphise ubuso bakho.

Iziphumo ezilungileyo, qiniseka ukuba ubhangqa ezi ngcebiso kunye nokutya okunezondlo kunye nokuzilolonga rhoqo ukulungiselela ukutshisa amanqatha kunye nempilo iyonke.