Omele ukwenze ukulwa ukuqhina

Umxholo

• Ukutya okunyanga ukuqhina
• Yintoni yokutya
• Ukutya okumele kukuphephe
• Ukuphulula ukuze kupheliswe ukuqhina
• Unyango lokuqhinwa

Kwimeko yokuqhinwa, kuyacetyiswa ukuba uhambe ngokukhawuleza imizuzu engama-30 ubuncinci kwaye usele ubuncinci be-600 mL yamanzi ngelixa uhamba. Amanzi, xa efika emathunjini, aya kusithambisa isitulo kunye nomzamo owenziweyo ngexesha lokuhamba uya kuvuselela ukuphuma kwamathumbu emathunjini.

Ukongeza, kuyacetyiswa ukuba wenze utshintsho kwindlela otya ngayo, ususe ukutya okunefayibha encinci njengesonka esimhlophe, iibhiskithi, iilekese neziselo ezihlwahlwazayo, ukhetha ukutya kwendalo njengeziqhamo ezingafakwanga okanye ezingagalelwanga, imifuno ephekiweyo kunye nemifuno enamagqabi.

Ukutya okunyanga ukuqhina

Ukutya kunefuthe elikhulu ekusebenzeni kokuhamba kwamathumbu emathunjini, ke abantu abaqhinqileyo kufuneka batye ukutya okunceda ukukhulula amathumbu, njengoko kunjalo ngemicu, kwaye kuthintelwe ukutya okukurhintyelayo, njengoko kunjalo ngeecarbohydrate, umzekelo .

Yintoni yokutya

Okunye ukutya okunceda ukukhulula amathumbu, kwaye ke kufuneka kutyiwe yonke imihla, yi-broccoli, icauliflower, ipapaya, ithanga, iplamu kunye ne-kiwi.

Ingcebiso elungileyo kwabo bahlala behlupheka kumathumbu abambekayo kukongeza icephe eli-1 leflakisi, isesame okanye imbewu yethanga ekutyeni. Ukwazi ezinye iijusi ezinceda ukukhulula amathumbu.

Ukutya okumele kukuphephe

Ukuba ukuqhina kuqhubeka, umntu kufuneka akuphephe ukutya ukutya okunee-carbohydrate, ezifana nerayisi, iitapile, ipasta, isonka esimhlophe kunye nokutya okucutshungulwayo, kuba ziphantsi kwifayibha kwaye zihlala zande emathunjini, kwaye zibangele ukufumba kweegesi kunye nokudumba isisu.

Bukela ividiyo kwaye ubone ezinye iingcebiso zokukhulula ithumbu elibanjiweyo:

Ukuphulula ukuze kupheliswe ukuqhina

Enye indlela yokunciphisa ukuqhina kukwenza isisu esiswini, ekufuneka senziwe kwingingqi engezantsi kwenkaba, kwicala elisuka ekunene liye ekhohlo, usenza intshukumo yoxinzelelo ngokungathi umntu utyhala isitulo ukuya kwicala lasekhohlo.

Ngexesha lokuthanjiswa, xa usondela kufutshane nethambo le-hip lasekhohlo, kuya kufuneka uthambise ukusuka kweli nqanaba uye ezantsi uye kwi-groin. Le massage inokwenziwa ngumntu ngokwakhe, ehleli okanye elele ebhedini.

Unyango lokuqhinwa

Ukuthatha iyeza lokuqhinwa kuhlala kuyingozi kwaye kufanele kwenziwe njengendawo yokugqibela, xa zonke ezinye iindlela sele ziphelile, ngaphandle kwempumelelo, njengoko ezinye izinto zokuhambisa umzimba zinokususa amanzi amaninzi emzimbeni kwaye zithintele ukufunxeka kwezondlo.

Eminye imizekelo yamayeza okuqunjelwa yiLacto-purga, 46 Almeida Prado, Bisalax, Guttalax, Biolax, Dulcolax okanye iLaxol, umzekelo.

Akuyimfuneko kakhulu ukuya kwigumbi lokuhlambela yonke imihla, kodwa ngaphantsi kwamaxesha ama-3 ngeveki sele ingangumqondiso wokuqhinwa. Ke ngoko, kubalulekile ukwazi ukuba wenzeni, kuba ekuhambeni kwexesha le ngxaki inokuba mandundu.