Qonda ukuba kutheni uqeqesho kubanda lutshisa iikhalori ezininzi

Umxholo

• Uyonyusa njani ukutshisa kweekhalori
• Izibonelelo ezi-5 zoqeqesho engqeleni
• 1. Yomeleza amajoni omzimba
• 2. Uthintela isifo sentliziyo
• 3. Ukuphucula ukusebenza kwemiphunga
• 4.Yandisa ukuxhathisa
• 5. Ishiya ulusu neenwele zihle ngakumbi

Uqeqesho olubandayo lukhuthaza inkcitho enkulu yamandla ukugcina ubushushu bomzimba kwaye, ngenxa yoko, linokunyusa inani leekhalori ezitshisiweyo ngexesha lokuzilolonga ngenxa yokunyuka kwezinga lokutya emzimbeni ukugcina umzimba ushushu. Nangona kunjalo, ukuze kwenzeke oku, kubalulekile ukuba uqeqesho lwenziwe ngamandla ukuze umzimba ufikelele kubushushu obufanelekileyo kwaye kunokwenzeka ukuba uchithe iikhalori ezininzi ixesha elide.

Nangona ithanda inkcitho yeekhalori, imozulu ebandayo inokukhokelela ekuzuzeni ubunzima, kuba izihlunu zinesivumelwano kwaye kukho ubunzima obukhulu ekuhambeni, kwaye kunokubakho ubuvila bokwenza umsebenzi womzimba, kananjalo ngenxa yokwanda kokutya ngamafutha neecarbohydrate ezininzi ezinceda ukugcina umzimba ufudumele.

Nangona inkcitho yekhalori iphezulu ebusika, kubalulekile ukuba imisebenzi yomzimba ikwenziwa ehlotyeni ngokufana okufanayo, kuba ngale ndlela kunokwenzeka ukugcina impilo kunye nokuba sempilweni.

Uyonyusa njani ukutshisa kweekhalori

Nangona ukuqeqeshwa kubanda kunceda ukutshisa ezinye iikhalori, eli nani lihlala lunganelanga ukubangela umahluko ophawulwe kwinkqubo yokuhla kwesisindo.

Yiyo ke loo nto, ukuze ubenako ukwehla kobunzima engqeleni kubalulekile ukunceda umzimba wenze ukuba kutshiswe amanqatha anceda ukugcina umzimba ushushu. Ukwenza oku, ngaphambi kokuqala uqeqesho, kuya kufuneka:

• Intambo yokutsiba ngokukhawuleza kangangomzuzu omnye;
• Phumla imizuzwana engama-30;
• Phinda amanyathelo amabini angaphambili kwimizuzu eli-10 ukuya kwengama-20.

Ngale ndlela, kunokwenzeka ukufudumeza izihlunu ngokukhawuleza kunye nokunyusa izinga lokunciphisa umzimba, ushiye umzimba ukulungele ukwenza uqeqesho. Ukongeza, kuyacetyiswa ukunqanda ukutya ukutya okunamafutha amaninzi okanye okune-carbohydrate eninzi, okuxhaphake kakhulu ebusika, kuba kunceda umzimba ukuba ube namandla okushushubeza. Jonga umzekelo wemenyu yokutya ekhawulezayo kunye esempilweni yokunciphisa umzimba.

Izibonelelo ezi-5 zoqeqesho engqeleni

Ukongeza ekuncedeni ukunciphisa umzimba, uqeqesho ebusika luzisa nezinye izibonelelo zempilo ezinje:

1. Yomeleza amajoni omzimba

Ukuphinda-phinda nokuhlala kubanda, ukongeza ekuqhelaniseni umzimba namaqondo obushushu asezantsi, kuyanceda ekwandiseni ukusebenza kwamajoni omzimba, anokunciphisa umngcipheko wokuba nezifo eziqhelekileyo, ezinjengomkhuhlane okanye ukubanda.

Ukongeza, xa uqeqesho lwaphesheya, iindawo ezinabantu abaninzi, ezinjengeendawo zokuzilolonga okanye amaziko emidlalo, nawo ayathintelwa, ukunciphisa amathuba okubamba intsholongwane okanye ibhaktiriya.

2. Uthintela isifo sentliziyo

Xa uqeqeshelwa ukubanda, intliziyo ifuna ukumpompa igazi ngokukhawuleza ukuze ifudumale umzimba wonke, kungoko kukho ukwanda kokujikeleza kwegazi okunceda ukunciphisa uxinzelelo lwegazi kunye nokucoca imithambo, kuthintelwe izifo zentliziyo ezinje ngoxinzelelo lwegazi, ukubetha Kwaye nokuba infarction.

3. Ukuphucula ukusebenza kwemiphunga

Ukuphefumla ngexesha loqeqesho olubandayo kunokuba nzima kancinci ngenxa yomahluko wobushushu, nangona kunjalo, olu tshintsho lunceda umzimba kunye nomphunga ukuba uqeqeshe ukusebenzisa ioksijini ngokufanelekileyo, ukuphucula ukusebenza ngexesha lokuzilolonga namandla emini ngemini.

4.Yandisa ukuxhathisa

Uqeqesho kwingqele lubangela ukwanda kwimizamo yomzimba, ngakumbi kwinkqubo yentliziyo kunye nokuphefumla. Nangona kunjalo, oku kunyuka komgudu kulungile ekwandiseni ubunzima bomzimba kunye nokuxhathisa, ukuba awukho ngaphezulu, kudala ukunxiba kunye nokukrazula.

5. Ishiya ulusu neenwele zihle ngakumbi

Enye yeendlela zendalo zokugcina ulusu lwakho luhle kukusebenzisa amanzi abandayo, kuba oku kunceda ukuvala ii-pores zakho, ukuthintela ukubonakala kweebhola ezimnyama kunye neoyile egqithisileyo. Uqeqesho kwindawo ebandayo lunefuthe elifanayo njengoko kunceda ukuvala ii-pores zakho emva koqeqesho.

Ukongeza, ukubanda kunezibonelelo kwimisonto yeenwele, njengoko kunceda ukuphucula impilo yeefollic zeenwele kunye nokwandisa amandla abo okuhlala entlonzeni, ukuthintela ukulahleka kweenwele okugqithisileyo.