Iingcebiso ezi-23 eziphezulu zokuPhulukana nobunzima kwabafazi

Umxholo

• 1. Nciphisa iiCarbs ezicokisekileyo
• 2. Yongeza uQeqesho lokuLwa kwiRoutine yakho
• 3. Sela amanzi ngakumbi
• 4. Yitya iProtein engakumbi
• 5. Misela iShedyuli yokulala rhoqo
• 6. Yenza iCardio engakumbi
• 7. Gcina Ijenali yokutya
• 8. Gcwalisa ifayibha
• 9. Ziqhelise ukuTya okuNengqondo
• 10. I-Snack Smarter
• 11. Biza idayethi
• 12. Cudisa amanyathelo amaninzi
• 13. Zibekele Usukelo onokulufikelela
• 14. Gcina Uxinzelelo Luxinzelelo
• 15. Zama i-HIIT
• 16. Sebenzisa amacwecwe amancinci
• 17. Thatha iProbiotic Supplement
• 18. Ziqhelanise neYoga
• 19. Hlafuna kancinci
• 20. Yitya isidlo sakusasa esisempilweni
• 21. Zama ukuZila ukutya okungapheliyo
• 22. Nciphisa ukutya okutyunjiweyo
• 23. Sika umva kwiShukela elongeziweyo
• Umgca osezantsi

Ukutya kunye nokuzilolonga kunokuba zizinto eziphambili zokulahleka kwesisindo kwabasetyhini, kodwa ezinye izinto ezininzi zidlala indima.

Ngapha koko, uphononongo lubonisa ukuba yonke into ukusuka kumgangatho wokulala ukuya kumanqanaba oxinzelelo inokuba nefuthe elikhulu kwindlala, imetabolism, ubunzima bomzimba, kunye namafutha esiswini.

Ngethamsanqa, ukwenza utshintsho oluncinci kwindlela yakho yemihla ngemihla kunokuzisa izibonelelo ezinkulu xa kuziwa ekulahlekeni kobunzima.

Nazi iingcebiso zokulahleka kwesisindo eziphezulu ezingama-23 zabafazi.

1. Nciphisa iiCarbs ezicokisekileyo

Iicarb esulungekileyo zenziwa ngokuqhubekekayo, ukunciphisa inani lefayibha kunye neemicronutrients kwimveliso yokugqibela.

Oku kutya kuphakamisa amanqanaba eswekile yegazi, kuyonyusa indlala, kwaye kunxulunyaniswa nokwanda kobunzima bomzimba kunye namafutha esisu (,,).

Ke ngoko, kungcono ukuba unciphise iikhabho ezisulungekileyo ezinje ngesonka esimhlophe, ipasta, kunye nokutya okulungiselelwe kwangaphambili. Khetha iimveliso eziziinkozo ezipheleleyo njenge-oats, irayisi emdaka, iquinoa, ibuckwheat, kunye nerhasi endaweni yoko.

2. Yongeza uQeqesho lokuLwa kwiRoutine yakho

Ukuxhathisa uqeqesho kwakha izihlunu kwaye kwandisa unyamezelo.

Inenzuzo ngakumbi kubafazi abangaphezu kwe-50, njengoko inyusa inani leekhalori ezitshiswa ngumzimba wakho ekuphumleni. Ikwanceda ukugcina uxinano lwamaminerali ukukhusela i-osteoporosis (,).

Ukuphakamisa iintsimbi, ukusebenzisa izixhobo zomthambo, okanye ukwenza umthambo ubunzima bomzimba ziindlela ezimbalwa ezilula zokuqalisa.

3. Sela amanzi ngakumbi

Ukusela amanzi ngakumbi yindlela elula nesebenzayo yokukhuthaza ukunciphisa umzimba ngomzamo omncinci.

Ngokophononongo oluthile oluncinci, ukusela i-ounces ezingama-16.9 (500 ml) zamanzi okwethutyana kwandise inani leekhalori ezitshiswe ngama-30% emva kwemizuzu engama-30 ukuya kwengama-40 ().

Izifundo zikwabonisa ukuba amanzi okusela ngaphambi kokutya anokunyusa ukunciphisa umzimba kunye nokunciphisa inani leekhalori ezisetyenziswe nge-13% (,).

4. Yitya iProtein engakumbi

Iiprotein zokutya njengenyama, inkukhu, ukutya kwaselwandle, amaqanda, ubisi, kunye nemidumba yinxalenye ebalulekileyo yokutya okunempilo, ngakumbi xa kuziwa ekunciphiseni umzimba.

Ngapha koko, uphononongo luqaphele ukuba ukulandela ukutya okuneprotein ephezulu kunokunciphisa umnqweno, kunyuse iimvakalelo zokugcwala, kunye nokunyusa imetabolism (,,).

Isifundo esinye esincinci seeveki ezili-12 sikwafumanise ukuba ukonyuka kokutya iiprotheyini nge-15% kunciphise ukuthathwa kwekhalori yemihla ngemihla nge-avareji yeekhalori ezingama-441- kukhokelela kwiipawundi ezili-11 (5 kg) zokunciphisa umzimba ().

5. Misela iShedyuli yokulala rhoqo

Izifundo zibonisa ukuba ukulala ngokwaneleyo kunokuba yinto ebalulekileyo ukunciphisa umzimba njengokutya nokuzilolonga.

Izifundo ezininzi zinxulumene nokungalali ngokwaneleyo kunye nokunyuka komzimba kunye namanqanaba aphezulu e-ghrelin, ihomoni enoxanduva lokukhuthaza indlala (,,).

Ngaphaya koko, isifundo esinye kwabasetyhini sabonisa ukuba ukulala ubuncinci iiyure ezisixhenxe zokulala busuku ngabunye kunye nokuphucula umgangatho wobuthongo ngokubanzi kwonyusa amathuba okuphumelela kobunzima nge-33% ().

6. Yenza iCardio engakumbi

Ukuzivocavoca i-Aerobic, okwaziwa ngokuba yi-cardio, kwandisa izinga lentliziyo yakho ukutshisa iikhalori ezingaphezulu.

Izifundo zibonisa ukuba ukongeza i-cardio engaphezulu kwinkqubo yakho kunokubangela ukunciphisa umzimba-ngakumbi xa ubhangqwe kukutya okunempilo (,).

Ukufumana iziphumo ezilungileyo, jolisa ubuncinci imizuzu engama-20 ukuya kwengama-40 ye-cardio ngosuku, okanye malunga nemizuzu engama-150-300 ngeveki ().

7. Gcina Ijenali yokutya

Sebenzisa ijenali yokutya ukulandelela into oyityayo yindlela elula yokuzibamba uxanduva, kunye nokwenza ukhetho olusempilweni.

Ikwenza ukuba kube lula ukubala iikhalori, ezinokuba sisicwangciso esisebenzayo kulawulo lobunzima ().

Ngaphezu koko, ijenali yokutya inokukunceda unamathele kwiinjongo zakho, kwaye inokubangela ukunciphisa umzimba ixesha elide (,).

8. Gcwalisa ifayibha

Ukongeza ifayibha ekutyeni oku sisicwangciso esiqhelekileyo sokulahleka kwesisindo ukunceda ukucotha ukukhupha isisu sakho kunye nokuziva uzive ugcwele ixesha elide ().

Ngaphandle kokwenza naluphi na olunye utshintsho kwindlela otya ngayo okanye kwindlela ophila ngayo, ukonyusa ukutya okutya ifayibha nge-14 yegramu ngemini kunxulunyaniswe nokwehla nge-10% kwi-calories kunye ne-4.2 yeekhilogram (1.9 kg) yokwehla kobunzima ngaphezulu kweenyanga ezi-3.8 ().

Iziqhamo, imifuno, iimbotyi, amandongomane, iimbewu, kunye neenkozo zizonke ziyimithombo yefayibha enokonwatyelwa njengenxalenye yokutya okunesondlo.

9. Ziqhelise ukuTya okuNengqondo

Ukutya ngengqondo kubandakanya ukunciphisa ukuphazamiseka kwangaphandle ngexesha lokutya kwakho. Zama ukutya kancinci kwaye ujonge ingqalelo kwindlela ukutya kwakho kunambitha ngayo, ukujonga, ukuvumba kunye nokuziva kwakho.

Olu qheliselo lunceda ukukhuthaza imikhwa yokutya esempilweni kwaye sisixhobo esinamandla sokwandisa ukunciphisa umzimba ().

Uphononongo lubonisa ukuba ukutya kancinci kunokunyusa ukugcwala kwaye kunokukhokelela ekunciphiseni okubonakalayo kwikhalori yemihla ngemihla (,).

10. I-Snack Smarter

Ukukhetha ukutya okutyayo okunempilo, okuphantsi kweekhalori kuyindlela elungileyo yokunciphisa umzimba kwaye uhlale umkhondo ngokunciphisa amanqanaba endlala phakathi kokutya.

Khetha ukutya okutyayo okuphezulu kwiprotein kunye nefayibha ukukhuthaza ukuzala kunye nokuthintela umnqweno.

Isiqhamo sonke esidityaniswe nebhotolo ye-nut, ii-veggies ezine-hummus, okanye iyogurt yamaGrike enamantongomane yimizekelo yokutya okulula okunezondlo okunokuxhasa ukulahleka kwesisindo okuhlala ixesha elide.

11. Biza idayethi

Nangona ukutya okuthandwayo kuhlala kuthembisa ukunciphisa umzimba ngokukhawuleza, banokwenza ingozi engaphezulu kunokulunga xa kufikwa esinqeni nakwimpilo yakho.

Umzekelo, olunye uphononongo kwabasetyhini beekholeji lubonise ukuba ukuphelisa ukutya okuthile kwindlela yabo yokutya kunyuse iminqweno kunye nokutya kakhulu ().

Ukutya okuthandwayo kunokukhuthaza ukungatyi ngendlela engeyiyo kwaye kukhokelele ekutyeni kwe-yo-yo, zombini ezo zinto ziyingozi ekwehliseni ubunzima bomzimba ixesha elide.

12. Cudisa amanyathelo amaninzi

Xa ucinezelwe ixesha kwaye ungakwazi ukulungela ukuzilolonga ngokupheleleyo, ukucofa amanyathelo ngakumbi kusuku lwakho yindlela elula yokutshisa iikhalori ezongezelelekileyo kunye nokwandisa ukwehla kobunzima.

Ngapha koko, kuqikelelwa ukuba imisebenzi engahambisani nokuzilolonga inokubala i-50% yeekhalori zomzimba wakho ezitshisayo imini yonke ().

Ukuthatha izinyuko endaweni yelifti, ukupaka kude emnyango, okanye ukuthatha uhambo ngexesha lesidlo sasemini zizicwangciso ezimbalwa ezilula zokuqokelela inani lamanyathelo akho kunye nokutshisa iikhalori ezingaphezulu.

13. Zibekele Usukelo onokulufikelela

Ukubeka iinjongo ze-SMART kungenza kube lula ukufikelela kwiinjongo zakho zokulahleka kwesisindo ngelixa ukumisela impumelelo.

Iinjongo ze-SMART kufuneka zichazwe ngokuthe ngqo, zilinganiswe, ziyafezekiswa, zichaphazele kwaye zibambe ixesha. Kuya kufuneka bakuphendule kwaye babeke isicwangciso sendlela yokufikelela kwiinjongo zakho.

Umzekelo, endaweni yokubeka usukelo lokulahla iiponti ezili-10, seta usukelo lokulahla iiponti ezili-10 kwiinyanga ezi-3 ngokugcina ijenali yokutya, ukuya ejimini kathathu ngeveki, kunye nokongeza ukuhanjiswa kwemifuno kwisidlo ngasinye.

14. Gcina Uxinzelelo Luxinzelelo

Olunye uphononongo lubonisa ukuba ukunyuka koxinzelelo kunokubangela umngcipheko ophezulu wokufumana ubunzima ngokuhamba kwexesha (,).

Uxinzelelo lunokutshintsha iipateni zokutya kwaye lube negalelo kwimiba efana nokutya kakhulu kunye nokubhuza ().

Ukuzivocavoca, ukumamela umculo, ukuziqhelanisa neyoga, ukushicilela iindaba kunye nokuthetha nabahlobo okanye usapho ziindlela ezininzi ezilula nezisebenzayo zokunciphisa amanqanaba oxinzelelo.

15. Zama i-HIIT

Uqeqesho lwexesha eliphakathi, elikwabizwa ngokuba yi-HIIT, isibini sokugqabhuka kokuhamba kunye namaxesha amafutshane okubuyisela kwimeko yesiqhelo ukunceda ukubethelela ukubetha kwentliziyo yakho.

Ukutshintsha i-cardio ye-HIIT amaxesha ambalwa ngeveki kunokunyusa ukunciphisa umzimba.

I-HIIT inokunciphisa amanqatha esisu, yonyuse ukwehla kobunzima, kwaye ibonakalisiwe ukuba iyatshisa iikhalori ezingaphezulu kweminye imisebenzi, njengokuhamba ngebhayisikile, ukubaleka, kunye noqeqesho lokuxhathisa (,).

16. Sebenzisa amacwecwe amancinci

Ukutshintshela kwisayizi encinci yeplate kunokunceda ukukhuthaza ulawulo lwesahlulo, ukunceda ukunciphisa umzimba.

Nangona uphando luhleli lilinganiselwe kwaye lungahambelani, olunye uphando lubonise ukuba abathathi-nxaxheba abasebenzisa ipleyiti encinci batya kancinci kwaye baziva bonelisekile kunabo basebenzise ipleyiti yesiqhelo ().

Ukusebenzisa ipleyiti encinci kunokunciphisa ubungakanani besabelo sakho, esinokunciphisa umngcipheko wokutya kakhulu kunye nokugcina ukusetyenziswa kweekhalori.

17. Thatha iProbiotic Supplement

Iiprobiotic luhlobo lweebhaktiriya eziluncedo ezinokuthi zigqitywe ngokutya okanye izongezo zokunceda ukuxhasa impilo yamathumbu.

Uphononongo lubonisa ukuba iiprobiotic zinokukhuthaza ukulahleka kwesisindo ngokwandisa ukuphuma kwamafutha kunye nokuguqula amanqanaba ehomoni ukunciphisa ukutya (,).

Ukuthi ngqo, ILactobacillus gasseri luhlobo lweprobiotic olusebenza ngokukodwa. Izifundo zibonisa ukuba inokunceda ukunciphisa amanqatha esisu kunye nobunzima bomzimba ngokubanzi,,).

18. Ziqhelanise neYoga

Izifundo zibonisa ukuba ukuziqhelanisa neyoga kunokunceda ukuthintela ukutyeba kunye nokwandisa ukutshiswa kwamafutha (,,).

I-Yoga inokunciphisa amanqanaba oxinzelelo kunye noxinzelelo- zombini ezinokuthi ziboshwe kukutya ngokweemvakalelo ().

Ukongeza, ukuziqhelanisa neyoga kubonisiwe ukunciphisa ukutya kakhulu kunye nokuthintela ukuzixakekisa ngokutya ukuxhasa isimilo sokutya okunempilo (,).

19. Hlafuna kancinci

Ukwenza umgudu oqinisekileyo wokuhlafuna kancinci kancinci kunokunceda ekunyuseni ubunzima ngokunciphisa inani lokutya okutyayo.

Ngokomnye uphando, ukuhlafuna amaxesha angama-50 ngokuluma kunciphise kakhulu ukutya kwekhalori xa kuthelekiswa nokuhlafuna amaxesha angama-15 ngokuluma ().

Olunye uphononongo lubonise ukuba ukutya okuhlafunwayo nokuba yi-150% okanye i-200% ngaphezulu kokutya okuncitshisiweyo okuqhelekileyo nge-9.5% kunye ne-14.8%, ngokwahlukeneyo ().

20. Yitya isidlo sakusasa esisempilweni

Ukonwabela isidlo sakusasa esinesondlo kuqala kusasa kunokunceda ukuqala usuku lwakho kunyawo lwasekunene kwaye kukugcine uzive ugcwele de kube kukutya okulandelayo.

Ngapha koko, uphononongo lufumanise ukuba ukunamathela kwindlela yokutya yesiqhelo kunokunxulunyaniswa nomngcipheko omncinci wokutya kakhulu (,).

Ukutya isidlo sakusasa esine-protein ephezulu kubonisiwe ukunciphisa amanqanaba e-hormone ghrelin ekhuthaza indlala. Oku kunokunceda ukugcina ukutya kunye nendlala iphantsi kolawulo ().

21. Zama ukuZila ukutya okungapheliyo

Ukuzila ukutya okungapheliyo kubandakanya ukutshintshana phakathi kokutya nokuzila ukutya ngefestile ethile yexesha suku ngalunye. Ixesha lokuzila ngokukhawuleza lihlala iiyure ezili-14-24.

Ukuzila ukutya okungapheliyo kucingelwa ukuba kuyasebenza njengokucheba iikhalori xa kuziwa ekunciphiseni ubunzima ().

Inokukunceda ukuphucula imetabolism ngokwandisa inani leekhalori ezitshisiweyo ekuphumleni ().

22. Nciphisa ukutya okutyunjiweyo

Ukutya okuqhubekekayo kuhlala kuphezulu kwiikhalori, iswekile, kunye nesodium - kodwa kusezantsi kwizakhamzimba ezibalulekileyo njengeprotein, ifayibha, kunye nee-micronutrients.

Izifundo zibonisa ukuba ukutya ukutya okuqhubekekayo kunxulunyaniswa nobunzima bomzimba-ngakumbi phakathi kwabafazi (,).

Ke ngoko, kungcono ukuba unciphise ukutya okucutshungulweyo kwaye ukhethe ukutya okugcweleyo, okufana neziqhamo, imifuno, amafutha asempilweni, iiprotein ezingacacanga, ukutya okuziinkozo kunye nemidumba.

23. Sika umva kwiShukela elongeziweyo

Iswekile eyongeziweyo inegalelo eliphambili ekufumaneni ubunzima kunye nemicimbi yezempilo, enje ngeswekile kunye nesifo sentliziyo ().

Ukutya okuphezulu kwiswekile eyongeziweyo kulayishwe iikhalori ezongezelelekileyo kodwa kusilela kwiivithamini, iiminerali, ifayibha kunye neprotein ekufuneka umzimba wakho uphumelele.

Ngesi sizathu, kungcono ukunciphisa ukutya okuneeswekile ezinje ngesoda, iilekese, incindi yeziqhamo, iziselo zemidlalo, kunye neelekese ukunceda ukukhuthaza ukwehla kobunzima kunye nokwandisa impilo yonke.

Umgca osezantsi

Izinto ezininzi ezahlukeneyo zidlala indima ekwehliseni ubunzima bomzimba, kwaye ezinye zandisela ngaphaya kokutya nokuzilolonga.

Ukwenza uhlengahlengiso olulula kwindlela ophila ngayo kunokunceda ukukhuthaza ukulahleka kwesisindo okuhlala ixesha elide kubafazi.

Ukubandakanya enye okanye ezimbini zala macebo kwimisebenzi yakho yemihla ngemihla kunokunceda ukwandisa iziphumo kunye nokukhuthaza ukulahleka kwesisindo okunempilo.