Yintoni Amafutha angaphantsi?

Umxholo

• Yintoni ebangela amanqatha angaphantsi?
• Kutheni le nto sinamafutha asezantsi?
• Ngaba amanqatha amancinci angalunganga kuwe?
• Uxela njani ukuba unamafutha amaninzi angaphantsi
• Indlela yokulahla amanqatha angaphantsi
• Ukutya
• Umsebenzi womzimba
• Imbonakalo

Amanqatha angaphantsi kunye namafutha e-visceral

Umzimba wakho uneentlobo ezimbini zamafutha: amanqatha angaphantsi (aphantsi kwesikhumba) kunye namafutha e-visceral (ajikeleze amalungu).

Inani lamafutha angaphantsi owakhulayo lixhomekeke kwimfuza nakwindlela yokuphila enje ngokusebenza komzimba kunye nokutya.

Abantu abanamafutha amaninzi angaphantsi kwesiqhelo bahlala benamafutha amaninzi e-visceral.

Yintoni ebangela amanqatha angaphantsi?

Wonke umntu uzalwe enamafutha angaphantsi. Ngaphandle kwemfuza, abantu bahlala benamafutha amaninzi ukuba:

• badle iikhalori ezininzi kunokuba betshisa
• bahlala phantsi
• Unesisipha esincinci
• ufumane umsebenzi omncinci we-aerobic
• unesifo seswekile
• ziyanyangeka kwi-insulin

Kutheni le nto sinamafutha asezantsi?

Uluhlu oluphezulu lwesikhumba sakho siyi-epidermis. Uluhlu oluphakathi luyi-dermis. Amafutha angaphantsi ngawona manqanaba anzulu.

Amafutha angaphantsi anemisebenzi emihlanu ephambili:

1. Yenye indlela umzimba wakho ogcina ngayo amandla.
2. Isebenza njengephedi yokukhusela izihlunu kunye namathambo akho kwimpembelelo yokubetha okanye ukuwa.
3. Isebenza njengendlela yokuhamba yeethambo kunye nemithambo yegazi phakathi kolusu kunye nezihlunu zakho.
4. Ukhusela umzimba wakho, ukunceda ukulawula ubushushu.
5. Incamathisela idermis kwimisipha kunye namathambo ngezicwili zayo ezikhethekileyo.

Ngaba amanqatha amancinci angalunganga kuwe?

Amafutha angaphantsi yinxalenye ebalulekileyo yomzimba wakho, kodwa ukuba umzimba wakho ugcina kakhulu, unokuba semngciphekweni omkhulu weengxaki zempilo kubandakanya:

• isifo sentliziyo kunye nemivumbo
• igazi elonyukayo
• uhlobo lwe-2 yeswekile
• iintlobo ezithile zomhlaza
• ubuthongo bokulala
• isifo sesibindi esinamafutha
• isifo sezintso

Uxela njani ukuba unamafutha amaninzi angaphantsi

Enye indlela yokufumanisa ukuba utyebile ngokulinganisa ubungakanani bomzimba wakho (BMI), obonelela ngomlinganiso wobunzima bakho kubude bakho:

• ubunzima obuqhelekileyo: I-BMI ye-18.5 ukuya kuma-24.9
• ukutyeba: I-BMI yama-25 ukuya kuma-29.9

• Indlela yokulahla amanqatha angaphantsi

  Ezona ndlela zimbini zicetyiswayo zokuphalaza amanqatha angaphantsi kokutya kukutya kunye nomsebenzi womzimba.

  Ukutya

  Umgaqo osisiseko wokulahlekelwa ngamanqatha angaphantsi ngokutya kukutya iikhalori ezimbalwa kunokuba utshise.

  Kukho inani lotshintsho kwindlela yokutya elinceda ekuphuculeni iintlobo zokutya neziselo ozisebenzisayo. I-American Heart Association kunye ne-American College of Cardiology bacebisa ukutya okusempilweni okuphezulu kwiziqhamo, imifuno, ifayibha, ukutya okuziinkozo kunye namandongomane.

  
  

  Kuya kufuneka iqulethe iiproteni ezibhityileyo (isoya, intlanzi, okanye inkukhu) kwaye kufuneka ibe neswekile esezantsi, ityuwa, inyama ebomvu kunye namafutha.

  Umsebenzi womzimba

  Enye indlela umzimba wakho ogcina ngayo amandla kukwakha amanqatha angaphantsi. Ukulahla ulwakhiwo lwamafutha angaphantsi, kufuneka utshise amandla / iikhalori.

  Umsebenzi we-Aerobic yindlela ekhuthazwayo yokutshisa iikhalori kwaye kubandakanya ukuhamba, ukubaleka, ukuhamba ngebhayisikile, ukuqubha, kunye neminye imisebenzi esekwe ekunyuseni inyusa izinga lentliziyo.

  Abantu abaninzi abonyusa umsebenzi wabo ukuba balahle amanqatha angaphantsi nawo athatha inxaxheba kuqeqesho lwamandla njengokuphakamisa iintsimbi. Olu hlobo lomsebenzi lonyusa izihlunu ezinamafutha ezinokunyusa imetabolism yakho kunye nokunceda utshise iikhalori.

  Imbonakalo

  Zininzi izizathu ezifanelekileyo zokuba umzimba wakho unamafutha angaphantsi, kodwa ukuba nokugqithileyo kunokuba kubi empilweni yakho.

  Chitha ixesha nogqirha wakho ukumisela inani elifanelekileyo lamafutha kuwe kwaye ukuba awukho kwinqanaba lakho elifanelekileyo- ukunceda ukubeka ndawonye ukutya kunye nesicwangciso somsebenzi sempilo efanelekileyo.