Indlela engcono kakhulu yokulahlekelwa isisu nezinqe ngokushesha

Eminyakeni embalwa edlule, ukunakekelwa kwesisindo esinempilo kuye kwaba kubaluleke kakhulu, njengoba siqaphela ukuthi kunezindlela eziningi zokulahlekelwa isisindo, kodwa ngesikhathi esifanayo kunezinye izici zokulahlekelwa kwesisindo esiphumelelayo.
Isihluthulelo sangempela sesisindo esinempilo kanye nokulahlekelwa isisindo ukuhambisana futhi uguqule ukudla kwakho konke ukuphila ukuze usize ekunciphiseni isisindo futhi uthuthukise impilo yakho yonke.

Kulesi sihloko, sizofunda ngezindlela ezibaluleke kakhulu zokunciphisa umzimba, indlela yokukhipha i-rumen, nolunye ulwazi olubalulekile, ngakho qhubeka ufunda.

Yiziphi izindlela ezivamile zokunciphisa umzimba?

Ukwehlisa isisindo nokushintsha indlela odla ngayo kungenye yezindlela ezilula zokwehlisa isisindo.Nokho, akukho ukudla okulingana konke - ngokuqinisekile akunjalo - wonke umuntu unezidingo ezithile zokudla okunomsoco ukuze alondoloze impilo yakhe. Emigqeni elandelayo, sizofunda ngezindlela zokunciphisa umzimba ezingafanela wonke umuntu, futhi zivamile.

Izindlela ezilandelayo zizosiza:

• Inciphisa ngokuphawulekayo isifiso sokudla.
• Yehlisa isisindo ngokushesha, ngaphandle kokuzizwa ulambile.
• Impilo ye-metabolic iba ngcono ngokuhamba kwesikhathi.

1- Nciphisa ushukela nezitashi

Udla okunye ukudla okuqukethe ama-calories ambalwa kakhulu, ngakho indlela engcono kakhulu ukunciphisa inani likashukela kanye nephesenti lesitashi - okungukuthi, ama-carbohydrates - ekudleni, futhi ngaleyo ndlela uzozizwa ulambile kancane.

2- Yidla amaprotheni, amafutha nemifino

Isidlo sakho ngasinye kufanele sifake umthombo wamaprotheni namafutha.Isibonelo, yidla inhlanzi enamafutha, amaqanda, inkukhu, nenyama njengemithombo yamaprotheni, ngaphezu kokudla amaprotheni emifino njengamalentili, amatshwele kanye nembewu.
Kukhona amafutha anenzuzo afana namafutha omnqumo kanye nekotapheya, nokudla inani eliphezulu lemifino enothe nge-fiber.

3- Ukwenza ezemidlalo

Indlela ekahle yokwehlisa isisindo ukuya ejimini izikhathi ezi-3-4 ngesonto futhi uphakamise izinsimbi noma wenze i-aerobics; Ukulandela lokhu, uzoshisa ama-calories amaningi futhi uvimbele ukwehla kwe-metabolism. Ungakwazi futhi ukwenza ezinye izivivinyo ze-cardio njengokuhamba, ukugijima, ukugibela ibhayisikili noma ukubhukuda.

Funda izindlela ezifanele zokwehlisa isisindo

Uma ufuna ukunciphisa umzimba, cishe udinga ukwazi ukuthi ungafika kanjani lapho, ngakho yiziphi izindlela ezifanele?

Ukudla okunempilo, ukuhlela ukuzivocavoca, nokulala kahle.Zonke lezi zinketho nokunye kuzokusiza ufinyelele umgomo wakho futhi unciphise isisindo ngendlela efanele.Sizochaza lokhu ngokuningiliziwe:

1- Ukunciphisa ingcindezi nengcindezi

Ubuwazi ukuthi ukucindezeleka ngokweqile kungaholela ekuzuzeni isisindo?! Ukuthi isisindo esengeziwe sibangelwa ukudla ngokweqile, ukudla ukudla okungenampilo, noma ukusabela komzimba ezingeni elikhulayo le-cortisol.

Ukubhekana nengcindezi kuyindlela efanele yokwehlisa isisindo.Ingcindezi ikwenza udle noma yini ongayifinyelela ngaphandle kokucabanga, okuholela ekutheni ukhuluphale.
Kunezinyathelo ezimbalwa ezincane ongazithatha ukuze uzole futhi wehlise isisindo ngokushesha nangempilo:

• Ukuzivocavoca imizuzu engu-20-30.
• Yidla okunempilo.
• Thatha ikhefu wenze i-yoga yemizuzu eyi-10 noma iseshini yokuzindla.
• Lalela umculo opholile.
• funda incwadi
• Chitha isikhathi nesilwane esifuywayo.
• Gwema ukuphuza i-caffeine kusihlwa.

Lezi zinyathelo ezilula zingafinyelela imiphumela ephumelelayo yokunciphisa umzimba ngaphandle kokuthulisa umphefumulo.

2- Phuza itiye eliluhlaza

Abacwaningi abaningi kanye nokudla okunomsoco kanye nochwepheshe be-slimming baye baqinisekisa ukuthi itiye eliluhlaza liwusizo ekususeni amafutha kanye nokunciphisa isisu ngokusheshisa inqubo ye-metabolism ngaphezu kwamandla ayo okushisa amafutha esibindi. Itiye elihlaza nsuku zonke lokulahlekelwa isisindo nokulahlekelwa isisindo cishe 2 kg ngesonto.

3- Gcwalisa uhhafu wepuleti

Gcwalisa cishe uhhafu wepuleti lakho lesidlo sasemini kanye nesidlo sakusihlwa ngemifino. Kuyaziwa ukuthi imifino inothe ngemisoco kanye ne-fiber, futhi inama-calories aphansi, okuyenza ibe indlela ekahle yokwehlisa isisindo. Ngokubeka imifino engxenyeni yepuleti, kuya kuzokwenza udle ama-calories ambalwa futhi uzizwe ugcwele, ngakho qhubeka udla ngale ndlela, uzolahlekelwa isisindo ngaphandle komzamo noma ukukhathala.

4- Thola ilanga elanele

Ucwaningo lwembula ukuthi ukuchayeka kwabesifazane abakhuluphele okungenani imizuzu engu-45 kuya ekukhanyeni kwasekuseni (phakathi kuka-6 no-9 ekuseni) isikhathi esingamasonto amathathu, kungase kuholele ekwehleni kwamafutha omzimba nokuncipha kwesifiso sokudla.
Abacwaningi bakholelwa ukuthi lokhu kungenxa yokuthi ilanga lasekuseni lisiza i-metabolism yakho eshisa amafutha isebenze ngokuphumelelayo, ngakho-ke zama ukuvula amakhethini nokuthola ilanga noma ukuthatha uhambo lwasekuseni ukuze ushise ama-calories engeziwe.

5- Phuza i-grapefruit

I-Grapefruit iqukethe iphesenti eliphezulu likavithamini C kanye namavithamini namaminerali amaningi.
Kukhona ucwaningo olushicilelwe ku-Journal of Medicinal Food ukuthi ukuphuza ingxenye yenkomishi ye-grapefruit ngaphambi kokudla kusiza ukulahlekelwa isisindo kakhulu.
Njengokuhlangenwe nakho komuntu siqu, ngincoma ukuphuza i-grapefruit ngebhulakufesi (gwema ukuyiphuza esiswini esingenalutho) futhi futhi cishe ihora ngaphambi kwesidlo sasemini, futhi ngesonto uzobona umehluko.

6- Yidla ama-carbohydrate ngesikhathi esifanele

Enye yezindlela ezivame kakhulu zokunciphisa umzimba ukugwema ukudla ama-carbohydrate kusihlwa.
Uma umuntu edla isamba se-carbohydrates ebusuku, kuzosiza ukuba akhuluphale futhi akhuluphale kakhulu, ikakhulukazi endaweni yesisu.Ungadla ukudla okunothe ngamaprotheni nemifino eminingi enamaqabunga esidlweni sakusihlwa, noma udle ama-alimondi ambalwa. nge-yogurt yesiGreki.

• Isaziso esibalulekile: Ukudla okunothe nge-carbohydrate kuyahluka ngomphumela wako kwabesifazane uma kuqhathaniswa nabesilisa.
  Kungase kusize abesifazane ukuba balale, kuyilapho kwenza amadoda ehlise umoya kancane.
  Futhi, amadoda ahluke kwabesifazane ngokudla okucebile ngamaprotheni, okubenza baqaphe kakhulu kunabesifazane, ngakho-ke lokhu kufanele kucatshangelwe mayelana nokulahlekelwa isisindo nokukhetha isikhathi esifanele lapho bedla ama-carbohydrate namaprotheni kanye.

7- Unezithelo ezibomvu

Izithelo ezibomvu ezifana namakhabe, amapomegranati, ama-apula kanye nama-strawberry anezakhamzimba eziningi kanye nama-antioxidant.I-Flavonoids - ikakhulukazi i-anthocyanins - iyinhlanganisela eyenza izithelo zibe nombala obomvu, futhi zikhonjiswe ukuthi zinciphisa ukugcinwa kwamafutha emzimbeni.

8- Yidla upelepele oshisayo kakhulu

Ama-jalapeno, upelepele, nezinye izinongo ezishisayo zinento eyodwa efanayo, futhi zisiza ekushiseni amafutha ngokushesha, ngaleyo ndlela zehlise isisindo.
Upelepele ungengezwa ezitsheni ze-pasta noma elayisi laseMexico.

Iyiphi indlela engcono kakhulu yokulahlekelwa isisu?

Omunye wemibuzo ebaluleke kakhulu ethakazelisa abantu abaningi uwukuthi, "Iyiphi indlela yokulahlekelwa amafutha esiswini?" Iningi lethu selizame izindlela eziningi, kodwa lutho.
Uma ukulahlekelwa kwamafutha esiswini kungenzeki, khona-ke usebenzisa indlela engalungile, njengoba ungadingi ukudla okuqinile, ukuhlinzwa, noma izithako zokudla okunomsoco.Okufanele ukwenze ukulandela lezi zindlela ezilula zokulahlekelwa isisu, okungukuthi:

• Ukusetshenziswa okuncane kwe-carbohydrate: Siyawadinga ama-carbohydrate ukuze sibe namandla, kodwa inkinga iwukuthi abantu abaningi badla ama-carbohydrate amaningi kunalawo adingwa umzimba, okuholela ekutheni umzimba ugcine ama-carbohydrate amaningi bese uwaguqula abe amafutha, ngakho wehlisa ukudla okunama-carbohydrate kuyilapho udla izithelo nemifino eminingi ngaso sonke isikhathi sokudla.
• Yidla amaprotheni amaningi: Enye indlela ephumelela kakhulu yokunciphisa isisu ukudla ukudla okunamaprotheni amaningi, njengoba umzimba ushisa amaprotheni ngaphezu kwama-carbohydrate namafutha, njengoba ukudla okunothe ngamaprotheni kusiza ukulahlekelwa amafutha endaweni yesisu.
• Gwema amafutha e-trans: Amafutha ane-unsaturated ayingozi kakhulu empilweni, futhi angabangela isifo senhliziyo nesifo sikashukela.Ukunciphisa isisu, kufanele ugweme noma unciphise ukudla kwakho kulawo mafutha ngo-90%, futhi kunalokho udle amafutha anempilo njengamafutha omnqumo, ukwatapheya namafutha awo, izinhlanzi ezinamafutha, nebhotela elincane.
• Ukuzivocavoca kwenhliziyo: Uma ufuna ukulahlekelwa isisu kalula futhi ngokushesha, ukwengeza ukuzivocavoca kwe-cardio yemizuzu engu-15 ekudleni kwakho kuzosiza ukunciphisa amafutha omzimba ngokujwayelekile.
  Ungaya ukugijima, ubhukude, uye ejimini wenze i-Zumba (umdanso) noma i-aerobics.

Indlela yokunciphisa i-rumen

Amafutha e-Belly angenye yezinto ezingadala isifo sikashukela nesifo senhliziyo, ingasaphathwa indlela obukeka ngayo.
Okuhle wukuthi ziningi izindlela ezingasetshenziswa ukuze kunqotshwe inkinga ye-rumen.

1- Yidla i-fiber eningi

Ayikho indlela engcono kakhulu yokunciphisa i-rumen ngaphandle kokwandisa ukusetshenziswa kwe-fiber.
Zisiza ukwehlisa amafutha futhi zikwenze uzizwe usuthi isikhathi eside, ngakho-ke yidla ubhontshisi, imbewu yefilakisi, i-asparagus, i-oats, nemifino eluhlaza enamaqabunga.

2- Khetha umsebenzi ofanele

Ukuzivocavoca ngokuvamile kunenzuzo.
Kodwa uma wenza lokhu ukuze ukhiphe i-rumen, kukhona ezinye izivivinyo ezingase zifaneleke kakhulu kuwe futhi uzuze imiphumela engcono, njenge-squatting, i-cardio exercise (njengokugijima) noma ukuphakamisa isisindo, njengoba kungandisa imisipha. futhi usize ukushisa amafutha amaningi.

3- Phuza ujinja

I-ginger ayizuzisi nje kuphela impilo yesistimu yokugaya ukudla futhi yelapha isisu esithukuthele, kodwa futhi isetshenziswa njengesishisi samafutha ngokwandisa izinga lokushisa lomzimba.
Eqinisweni, i-ginger ivimbela ukukhiqizwa kwe-cortisol, i-hormone yokucindezeleka ebangela ukukhuluphala.
Nansi le ndlela esebenzayo yokususa i-rumen usebenzisa i-ginger:

izingxenye:

• 1 isipuni sejinja esisha.
• 2 izinkomishi zamanzi.
• 1 isipuni soju.
• Ijusi yesigamu selamula.

Indlela yokulungiselela:

• Bilisa amanzi, bese ufaka ijinja, ikhava bese ubeka eceleni imizuzu eyi-10.
• Khafa itiye le-ginger, bese ufaka ijusi kalamula kanye noju.
• Ngaphambi nje kokuba ulale, phuza lesi siphuzo.

Izindlela zokunciphisa umzimba ngaphandle kokudla ukudla

Ngezinye izikhathi ukunamathela ekudleni okukhethekile nokuzivocavoca kungase kube nzima, noma kunjalo, kunezinyathelo ezithile ezifakazelwe zokunciphisa umzimba ngaphandle kokudla okunonya noma ukuvivinya umzimba, futhi izindlela ezilandelayo zisekelwa isayensi nocwaningo.

1- Yethula ukudla kancane

Ubuchopho budinga isikhathi esengeziwe sokucubungula ukudla okwanele, ngakho ukudla kufanele kuhlafuneke kahle emlonyeni ngaphambi kokuba ukugwinywe. Kwenza udle kancane, kuhlotshaniswa nokuncipha kokusetshenziswa kokudla kanye nemizwa eyandisiwe yokusutha.
Ekubuyekezweni kwakamuva kwezifundo ze-23, abantu abadla ngokushesha bazoba nesisindo esiningi esikhathini esizayo, uma kuqhathaniswa nalabo abahlafuna kancane.

2- Sebenzisa amapuleti amancane ekudleni okungenampilo

Emashumini eminyaka adlule, izitsha ezazisetshenziswa zazincane ngosayizi, kodwa namuhla isidlo esivamile (esikhulu)! Le ndlela ingase isize ekukhuluphaleni ngoba ukudla ukudla epuletini elincane kungase kukusize udle kancane.Ngaphezu kwalokho, ipuleti elikhudlwana lingakwenza ubeke ukudla okuningi, ngakho indlela efanele iwukuphakela ukudla okunempilo ngamapuleti amakhulu esikhundleni sokuphakela izitsha zokudla okungenampilo.

3- Phuza amanzi njalo

Ukusetshenziswa kwamanzi okuphuza ngenani elifanele kusiza ekwehliseni isisindo, ikakhulukazi uma uphuza amanzi ngaphambi kokudla.
Kolunye lwezifundo ezenziwa kwabanye ababambiqhaza, ukuphuza ingilazi yamanzi cishe imizuzu engama-30 ngaphambi kokudla kunciphisa indlala futhi kunciphisa ukusetshenziswa kwekhalori.
Baqaphele ukuthi abantu abaphuza amanzi ngaphambi kokudla balahlekelwa isisindo esingu-44% ngaphezulu esikhathini esingamasonto angu-12 uma kuqhathaniswa nalabo abangawaphuzi.

4- Susa iziphuzo ezinoshukela

Ukwengeza ushukela kungase kube isithako esibi kakhulu ekudleni kwakho usuku lonke.
Kulula kakhulu ukudla ama-calories amaningi uma sidla iziphuzo ezinoshukela ngoba ama-calorie awuketshezi ngeke akugcwalise ngendlela efanayo nokudla okuqinile okwenza ugweme i-soda, amajusi ezithelo ezinoshukela futhi uphuze iziphuzo ezinempilo esikhundleni setiye eliluhlaza, amanzi nekhofi. .

5- Ukubala ama-calories ngosuku

Lokhu kungase kuzwakale kuxakile, kodwa ukwazi inani lamakholori kulokho okudlayo kubaluleke kakhulu ekwehliseni isisindo. Ziningi izindlela ongazenza ukuze ubale amakhalori wakho wansuku zonke.

Kungenziwa ngokusebenzisa uhlelo kumakhalekhukhwini wakho noma ngokugcina incwadi noma iphephandaba lapho kushiwo khona izinhlobo zokudla kanye nenani lama-calories.

6- Gxila ekushintsheni indlela yakho yokuphila

Ukulandela ukudla okuqinile ukuze wehlise isisindo kungenye yezinto ezihlala zihluleka ngokuhamba kwesikhathi.Abantu abalandela ukudla bavame ukukhuluphala ngemva kwalokho. Indlela efanele ukwenza lokhu kube umgomo oyinhloko futhi ukondle umzimba ngezakhi ezinempilo, ukuze udle ukuze ujabule futhi unempilo - indlela efakazelwe - hhayi nje ukunciphisa umzimba.

Indlela yokunciphisa ubuso

Wonke umuntu unendawo ekhethekile noma ethize emzimbeni wakhe afuna ukwehlisa isisindo. Ukunciphisa umzimba kungaba okubalulekile, futhi ikakhulukazi amafutha obuso angaphezulu kakhulu kungaba inkinga ecasulayo.Ziningi izindlela ezisiza ekulahlekelweni ubuso.Lezi ezilandelayo ziyizindlela ezisebenzayo zokusiza ukulahlekelwa amafutha amaningi ebusweni:

• Ukuzivocavoca kobuso: Eminye imibiko ithi ukufaka izivivinyo zobuso ohlelweni lwakho lwansuku zonke kungathuthukisa ukubukeka kwesikhumba futhi kwenze ubuso bubukeke buncane.
  Lezi zivivinyo zihlanganisa ukukhukhumeza izihlathi bese ukhipha umoya ukusuka kolunye uhlangothi uye kolunye, noma ukumamatheka ngenkathi uqinisa amazinyo akho kancane imizuzwana futhi uphinda kabili ngosuku. isipuni samafutha omnqumo bese uhlikihla ubuso ngokunyakazisa isiyingi ngobumnene imizuzu engu-5. imizuzu, bese ugeza ubuso ngamanzi afudumele.
  Le ndlela iphindwe izikhathi ezingu-3 ngesonto.
• Ukwengeza i-cardio ohlelweni lwakho lwansuku zonke: Ngokuvamile, imbangela eyinhloko yamafutha amaningi ebusweni ibangelwa amafutha nawo akhona emzimbeni.Ukuzivocavoca kwe-Cardio kuwuhlobo lokuvivinya umzimba okwandisa ukushaya kwenhliziyo, futhi lokhu kuzivocavoca kungenye yezindlela eziphumelela kakhulu zokunciphisa umzimba, futhi ngaleyo ndlela sifinyelela ekunciphiseni ubuso.
  Zama ukwenza eminye imizuzu eyi-150-300 yokuzivocavoca ngesonto, cishe imizuzu engama-20-40 ngosuku ye-cardio.
• Yehlisa ama-carbohydrate acwengekile: Ama-carbohydrate acwengekile njengamakhekhe, amakhukhi, i-pasta nesinkwa esimhlophe abashayeli abavamile bokuzuza isisindo kanye nokugcinwa kwamafutha.
  Ama-carbohydrate acutshungulwa kakhulu kangangokuthi asusa izakhi eziningi ezizuzisayo kanye ne-fiber, kusale abambalwa kuphela.
  Njengoba lokhu kudla kungenayo i-fiber, kugayeka ngokushesha, okuholela ekwehleni kwamazinga kashukela egazini kanye nengozi eyengeziwe yokudla ngokweqile. Ukunciphisa ukudla kwakho ama-carbohydrate acwengisisiwe kusiza ekunciphiseni ubuso bakho kanye nokuncipha kwesisindo nje jikelele.
• Bheka i-sodium: Enye yezinto ezisobala kakhulu ekwakhiweni kwe-sodium ngokweqile ukuvuvukala kobuso nokuqunjelwa, ngoba i-sodium ibangela ukuthi umzimba ugcine amanzi, okuholela ekugcinweni koketshezi.
  Ukudla okugayiwe okufana nenyama, ukudla okulula osekwenziwe, nokunye, kuqukethe cishe u-77% we-sodium, ngakho ukunciphisa ukusetshenziswa kwalokhu kudla kungasiza ukunciphisa ubuso futhi kunikeze ukubukeka okukhangayo.

Indlela yokunciphisa izinqe nezinqe kwabesifazane

Abanye besifazane bangakwazi ukukhuluphala ngokweqile ngemva kweminyaka ethile (ngaphambi nangemva kokunqamuka kokuya esikhathini), ikakhulukazi ezindaweni ezinjengezinqe nezinqe; Funda ukuze uthole ukuthi unganciphisa kanjani lezo zitho zomzimba.

• Nquma inani lama-calories: Uma ucabanga ukuthi ungasusa amafutha amaningi ezinqeni nasezinqeni kuphela, unephutha.
  Umgomo wakho kufanele kube ukunciphisa la mafutha avela emzimbeni wonke bese ulandela izindlela zokunciphisa umzimba ezinqeni; Ngakho-ke, kufanele wazi uhlobo lokudla okufanele lugwenywe ukuvimbela ukudla ama-kilojoule amaningi, isibonelo, imifino nezithelo, ukuphuza itiye eliluhlaza kanye netiye le-herbal liphansi ngenani lama-calories nokusiza ekulahlekelweni umzimba, kuhlanganise nezinqe. kanye nezinqe, kuyilapho ukudla okunoshukela, ukudla okuthosiwe nejusi yezithelo esemathinini kunama-kilojoule amaningi.Ukushisa kufanele kugwenywe noma kulinganiselwe.
•  Phuza amanzi njengenhlanzi: Ukuphuza okungenani amalitha ama-3 amanzi ngosuku kusiza ukukhipha ubuthi futhi kuthuthukise imetabolism.
  Le ndlela iyasebenza kakhulu futhi uzobona imiphumela ebonakalayo ngesikhathi esifushane.Amakhambi nezinongo ezifana nesinamoni nazo zingafakwa emanzini ukuze amanzi anambitheke kangcono.
• Faka amafutha anempilo ekudleni kwakho: Akuwona wonke amafutha amabi - njengoba kushiwo ngaphambili - kukhona amafutha anempilo asiza ukugcina ubuqotho bengqamuzana futhi abe nezindawo zokulwa nokuvuvukala, kuhlanganise namafutha anempilo okufanele afakwe ekudleni kwakho okufana namafutha omnqumo, izinhlanzi ezinamafutha, nazo zonke izinhlobo zembewu ( ubhekilanga, i-chia, njll.) …), ibhotela, namantongomane.
  Khumbula ukuthi ukudla inani eliningi lamafutha anempilo kungase kulimaze kakhulu kunokuhle.
•  Ukuphuza itiye elihlaza le-matcha: Ukusetshenziswa kwetiye eliluhlaza noma itiye (i-matcha) kusiza ekuthuthukiseni ukugaya ukudla, futhi kukhulisa umuzwa wokusutha, okwenza kube indlela elula nenhle yokunciphisa izinqe nezinqe, kodwa ugweme ukufaka noma yimuphi ushukela noma ukhilimu netiye (matcha), futhi gwema itiye eliluhlaza eliqukethe ezinye izithasiselo kanye ne-flavour ukulenza linambitheke. .
  Ngakho-ke, kungcono ukuphuza izinkomishi ezingu-2-3 ngosuku (i-matcha) noma itiye elihlaza njengendlela ephumelelayo yokulahlekelwa isisindo.
  
•  Khawulela ukuhlala kwakho isikhathi eside: Ukunyakaza, umsebenzi, nokunciphisa isikhathi sakho sokuhlala kusiza kakhulu ekususeni amafutha amaningi, ikakhulukazi ezinqeni nasezinqeni.
  Ungenza ezinye izivivinyo zasekhaya njengoku squatting, noma ukwehla nokwenyuka ezitebhisini esikhundleni sokusebenzisa ikheshi, noma ukugijima noma ukuhamba nsuku zonke imizuzu engu-30, yonke le misebenzi izosiza ukwehlisa isisindo, futhi yenze umzimba ubukeke kahle.
  

Indlela esheshayo yokulahlekelwa amafutha esiswini kumantombazane

Ukuzuza kwesisindo kubantu abadala nakho kungahlushwa amantombazane kanye nentsha kakhulu, futhi isizathu salokhu kungenxa yokuthi bathembele kakhulu ekudleni okusheshayo nokulula kanye nokusetshenziswa kweziphuzo ezibandayo, amaswidi nokunye ukudla okungenampilo, okuholela ekugcineni ekubukeni kwesisu. kanye nokuzuza kwesisindo, kodwa uma kuziwa ekulahlekelweni kwesisindo samantombazane Akufanele ulandele ukudla okunzima futhi okulinganiselwe ukuze ulahlekelwe isisindo ngokushesha, lokhu kungathinta impilo yabo kakhulu, ngakho-ke emigqeni elandelayo izindlela ezilula futhi ezisheshayo zokulahlekelwa yisisu esiswini amantombazane ngaphandle kokuthinta impilo yawo:

Yidla ukudla kwasekuseni okunempilo

Ocwaningweni lwango-2012 olwanyatheliswa kuyi-Journal of Obesity, intsha edla ukudla kwasekuseni ayizange ibe nesisindo noma amafutha esiswini uma iqhathaniswa nalabo ababeyigwema, ngakho ukudla kwasekuseni kufanele kube yisisekelo samantombazane ukuze afinyelele isisindo esinempilo futhi alahlekelwe amafutha esiswini.
Ukudla kwamaqanda abilisiwe nocezu lwethosti (okusanhlamvu okuphelele) kanye nengilazi yobisi oluncibilikisiwe kuyinketho elula emantombazaneni.Ungaphinda uphuze ijusi enempilo ngenkathi uphuma endlini, njengejusi yewolintshi entsha.

Khuthaza amantombazane ukuthi adle i-fiber

Enye yezinto engizibona mina mathupha kakhulu ukunciphisa inani lokudla okunefiber ephezulu etafuleni! Phakathi kwezinzuzo ze-fiber ukuthuthukisa inqubo yokugaya ukudla, ukunikeza umuzwa wokusutha nokunciphisa amafutha e-visceral esiswini, nokunye okuningi.Ngakho-ke, ukuze banciphise i-rumen yamantombazane, kufanele badle inani lemifino, okusanhlamvu okuphelele, ubhontshisi, nezithelo, ngaphezu kokudla isidlo sansuku zonke sesaladi esiqukethe okungenani izithako ezingu-7-10 (utamatisi) ukhukhamba, ulethisi, izaqathe, ama-beet, i-watercress, ubhontshisi omhlophe, noma inkukhu, njll...)

Ukunciphisa i-rumen ngokuzivocavoca

Amantombazane angalahlekelwa amafutha amaningi emzimbeni, kuhlanganise nesisu, ngokwenza imizuzu engu-60 yokuzivocavoca izinsuku ezintathu ngesonto.
Ukuzivocavoca okungcono kakhulu nokushesha kakhulu ukususa amafutha e-visceral ukugibela ibhayisikili, ukubhukuda, ukugijima noma ukudansa okunesigqi esisheshayo.

Izindlela zokunciphisa umzimba ekhaya

Ukuzuza isisindo nokuzama ukwehlisa isisindo kungenye yezinto ezivamile ngesilinganiso esikhulu futhi kulandelwa izindlela eziningi, ngakho-ke kukhona ezinye izindlela zokunciphisa umzimba ezingasetshenziswa ekhaya, futhi ziyasebenza futhi imiphumela yazo mihle futhi iyashesha. ukulahlekelwa isisindo.

1- Indlela ye-apula cider uviniga yokwehlisa isisindo

Le ndlela ingenye yezindlela zasekhaya ezithandwa kakhulu engizisebenzise iminyaka, okuyi-apula cider uviniga ukugcina isisindo. I-apula cider vinegar isiza ukushisa amafutha engeziwe emzimbeni, ithuthukisa ukugaya futhi inciphise ukuqunjelwa, futhi igcwele amavithamini, amaminerali kanye nama-antioxidants, okwenza kube nenzuzo empilweni jikelele.Kunezindlela ezimbalwa zokusebenzisa i-apula cider vinegar ukuze unciphise umzimba.

Indlela yokuqala:

• Faka isipuni se-apula cider uviniga enkomishini yamanzi abandayo (hhayi iqhwa).
• Phuza lokhu okungenani imizuzu engama-30 ngaphambi kwesidlo sasemini nesidlo sakusihlwa.

Indlela yesibili:

izingxenye:

• 1 isipuni se-apula cider uviniga.
• 1 izinkomishi zamanzi.
• Ithisipuni yoju (uyazikhethela).

Isetshenziswa kanjani:

• Faka i-apula cider uviniga ngamanzi afudumele noju bese ugoqa kahle.
• Lesi siphuzo siphuzwa uma kunesidingo, ikakhulukazi ngemva kokudla okunzima noma okunamafutha.

Isaziso esibalulekile: Kungcono ukugwema ukuphuza i-apula cider uviniga ekuseni, kungakhathaliseki ukuthi isisu esingenalutho noma ngemva kokudla kwasekuseni.Angincomi le nqubo ukugwema noma yikuphi ukuphazamiseka kwesisu, ikakhulukazi kubantu abane-allergies nezinkinga zesisu.Futhi, ungasebenzisi ngokweqile i-apula uviniga we-cider njalo uma umuntu ejabulela Ngesisindo esinempilo ukuze angabangela ukulimala koqweqwe lwawo lwamazinyo futhi alahlekelwe ukudla.

2- Indlela kapelepele omnyama yokwehlisa isisindo

Upelepele omnyama uyisinongo esihle esiza ukushisa amafutha ngaphezu kokunambitheka kwawo okumnandi!

Vele ungeze isipuni sikapelepele omnyama ngezitsha zesaladi, noma i-pepper encane ingafakwa etiyeni noma kunoma yiliphi itiye le-herbal.
Lokhu kuphindwa nsuku zonke.

3- Indlela yetiye ye-Oolong

Itiye le-Oolong yisiphuzo esithandwa kakhulu saseShayina esiza ukusheshisa inqubo yokushiswa nokuvimbela ukwanda kwamangqamuzana amafutha, okuwusizo ekulahlekelweni isisindo.
Leli tiye lingaphuzwa ngaphandle kokufaka ushukela bese lisebenzisa uju oluncane esikhundleni salokho.

4- Yehla uye phezulu izitebhisi eziyi-100 kathathu ngeviki

Le ndlela ingasetshenziswa nsuku zonke futhi uyeke ukusebenzisa ikheshi inyanga yonke.

• Ngemva kwesidlo sakusihlwa, izitebhisi ezingu-50 zehla zikhuphuka, ngesonto lokuqala, bese inani likhuphuka lize libe yizitebhisi eziyi-100.
• Qiniseka ukuthi udonsa umoya kakhulu ngaphambi kokwenza lo msebenzi.
• Inzuzo yalo msebenzi - ngiyisebenzisa mathupha - izokwenza ukuthi ulahlekelwe cishe ama-calories angu-300-400 (inani liyakhuphuka njengoba udlula inani lezitebhisi ukuze ube yi-100 noma ngaphezulu).
• Iqinisekisa ukuthi uvimbela ukuqoqwa kwamafutha usuku lonke, ikakhulukazi uma lokhu kwenziwa ngemva kwesidlo sakusihlwa, kodwa qaphela uma unenkinga yenhliziyo ukuze ugweme lo msebenzi.

Iyiphi indlela yokwehlisa isisindo ngolamula?

Ulamula usiza kakhulu ekwehliseni isisindo futhi uvimbele ukunqwabelana kwamafutha, futhi ulamula wehlisa amazinga e-cortisol, okunciphisa ukucindezeleka.
Akukhona nje kuphela lokhu mayelana nolamula, kodwa futhi ucebile ngovithamini C nama-polyphenols, abacwaningi abaqinisekisile ukuthi le nhlanganisela ingenye ye-antioxidants enamandla kakhulu, esiza ukuqeda amafutha e-visceral nokunciphisa umzimba.
Ikhasi likalamula liqukethe nephesenti le-fiber encibilikayo, eliye laboniswa ukuze likusize uzizwe ugcwele.
Ngakho nazi izindlela ezimbili zokusebenzisa ilamula ukuze unciphise umzimba.

Indlela yokuqala:

izingxenye:

• Ijusi yelamula eliphelele.
• Ingxenye yethisipuni yamakhasi kalamula.
• 1 wezipuni uju.
• inkomishi yamanzi afudumele.

Indlela yokulungiselela:

• Faka ijusi kalamula, uju namapeel kalamula emanzini afudumele.
• Phuza lesi siphuzo ngokushesha, ugweme ukuphonsa amakhasi kalamula, kodwa uzama ukuwahlafuna.
• Lokhu kuphindwa kabili ngosuku (ngemuva kokudla kwasekuseni nakusihlwa).

Indlela yesibili:

• Ithisipuni yejusi kalamula.
• inkomishi yamanzi afudumele.
• 1 wezipuni uju.

Indlela yokulungiselela:

• Faka ijusi kalamula noju emanzini afudumele, futhi uphuze lokhu ngemva nje kokuvuka ekuseni, cishe imizuzu engu-30 ngaphambi kokudla kwasekuseni.

Isaziso esibalulekile: Kungcono ngemva kokusebenzisa ilamula ukugeza umlomo ngamanzi ukuze ugweme ukuguguleka koqweqwe lwawo kanye nokuvuvukala kwezinsini.

Ukugqoka isaladi kungenziwa kusetshenziswa ulamula, amafutha omnqumo, i-thyme eyomisiwe noma iparsley eqotwé kahle, uviniga we-apula cider, nogalikhi ogayiwe.

Izingozi ezibaluleke kakhulu ekulandeleni izindlela zokunciphisa umzimba

Ukunciphisa umzimba kuwumshikashika oqhubekayo owenza abantu abaningi benze noma yini ukuze behlise amakhilogremu ambalwa, kusukela ekuphuzeni amaphilisi okunciphisa umzimba namaphilisi kuya ekulandeleni ukudla okudlulele ukuzama ukwehlisa isisindo ngokushesha ngangokunokwenzeka.

Isisindo esinempilo sibaluleke kakhulu, kodwa - ngeshwa - kunezindlela eziyingozi ezingase zidale ukulimala kwesikhathi eside uma zilandelwa ukuze wehlise isisindo. Okulandelayo yilezo zingozi:

• uzilambele

Kunabantu abaningi abangaqapheli ukuthi ukudla ngokuqhubekayo kuyisixazululo esingcono kakhulu nesemvelo senqubo ye-metabolism, ngakho-ke indlela yokuzilambisa mhlawumbe indlela engalungile kakhulu engeke isize ekunciphiseni isisindo, ukuzishiya ulambile ngeke kulimaze imetabolism. emzimbeni, okuvimbela ukwanda Amafutha, kuzokwenza ukuthi ulahlekelwe isisindo ngokungenampilo esikhundleni sokulahlekelwa amafutha angaphakathi emzimbeni, futhi uzolahlekelwa amanzi kanye nemisipha ngenxa yale ndlala.

• Ukuzivocavoca ngokweqile

Akungabazeki ukuthi ukuzivocavoca kunikeza izinzuzo zezempilo futhi kusiza ukwehlisa isisindo, kodwa ukuqeqeshwa ngokweqile kubeka ingcindezi enkulu emzimbeni.
Odokotela abaningi abasebenzelana neziguli ezinokuphazamiseka kwemikhuba yokudla nezindlela zokuzilambisa bayazi ukuthi ngaphandle kwalokhu, kunokucindezeleka okukhulu emzimbeni ngokuvivinya umzimba ngokweqile, okunezingozi zempilo, okuhlanganisa:

• Ukuqwasha.
• Amasosha omzimba abuthakathaka.
• Ubuthakathaka nokukhathala okukhulu.
• Umfutho wegazi ophansi kakhulu.

Ngakho gwema ukuvivinya umzimba ngokweqile ngoba azikho izinkinga zempilo.

• Sebenzisa i-dinitrophenol noma amaphilisi okunciphisa umzimba

Ucwaningo oluningi luveze ukuthi ukudla izithasiselo zokwehlisa isisindo kunemiphumela eyingozi futhi engemihle kubantu, ngakho-ke enye yezindlela ezingenampilo zokwehlisa isisindo ngokushesha ukusetshenziswa kwamaphilisi okwehlisa umzimba.Ngo-2011, kwaqinisekiswa ukuthi abantu abangama-62 bashona ngenxa yokusetshenziswa kwabo. amaphilisi okunciphisa umzimba. Imiphumela emibi ebaluleke kakhulu ingase ihlanganise: Kanye nezingozi:

• Ukucindezela ukudla.
• Ukwanda kwezinga lokushisa lomzimba.
• Ukushaya kwenhliziyo okunyukile.
• Ukwehla okubukhali kokujikeleza kwegazi.

Kuyaphawuleka ukuthi kunamanye amazwe avimbela ukusetshenziswa kwala maphilisi futhi avinjelwe, futhi lezi zithako zisatholakala kumawebhusayithi e-intanethi, ngakho-ke ukudla okunempilo kokunciphisa umzimba akulungile ukulandela ukudla kwesikhashana. , kodwa kunalokho kubalulekile ukudla ukudla okunempilo okunempilo ukuphila kwakho konke.

• Ukudla kwamaprotheni 

Kunokudla okuningi okuqukethe amaprotheni kuphela futhi kunciphise noma kuqede imisoco ethile.
Sazi kahle kamhlophe ukuthi ukudla izinhlobonhlobo zokudla okuhlukene kunenzuzo kuzo zonke izitho nemisebenzi yomzimba.Abantu abalandela ukudla okunamaphrotheni bangabangela ukwehla kokusebenza kwesibindi kanye nobungozi besifo senhliziyo.

Amathiphu uma ulandela izindlela zokunciphisa umzimba ngokushesha

Nawa amathiphu aphezulu okwehlisa isisindo ngokushesha nakalula:

• Yidla ukudla kwasekuseni okucebile ngamaprotheni: Kuvela ukuthi ukudla ukudla kwasekuseni okuqukethe inani elihle lamaprotheni kunciphisa imizwa yakho yendlala usuku lonke, isibonelo, i-omelet noma amaqanda abilisiwe, nesinkwa esinsundu, ushizi we-feta nanoma yiluphi uhlobo lwemifino.
• Gwema iziphuzo ezinoshukela neziphuzo zezithelo ezinoshukela: Lezi zinto zikwenza ukhuluphale, futhi ukuzigwema kungakusiza ulahlekelwe isisindo ngokushesha futhi unempilo.
• Ukukhetha ukudla okufanele ukuze ulahlekelwe isisindo: Kukhona ukudla okuwusizo ekunciphiseni isisindo futhi kusiza ukulahlekelwa amafutha e-visceral, isibonelo, zonke izinhlobo zemifino nezithelo eziqukethe ingxenye enkulu yamanzi, i-broccoli, i-asparagus, ukusetshenziswa kwesinamoni, i-ginger, i-turmeric kanye nopelepele omnyama kwezinye. izitsha, futhi wengeza ulamula ne-apula cider uviniga ezitsheni zesaladi.
• Phuza ikhofi netiye: I-caffeine etholakala etiyeni nasekhofini ingasiza ekuthuthukiseni umzimba, inciphise ukudla ngokweqile, kodwa igweme i-caffeine eyeqisayo ukuvimbela ukuqwasha nokungalali kahle.
• Zikala nsuku zonke: Ukulandela le ndlela kukwenza ukwazi njalo ukudla kwakho kwansuku zonke ukuze uzame ukuncipha futhi unciphise umzimba.