Funda indlela yokulahlekelwa isisu ngesonto! 5 zokupheka

Ngokuvamile, ukwehlisa isisindo kunzima, kodwa ukulahlekelwa amafutha esiswini ikakhulukazi kungaba nzima kakhulu.Wonke umuntu unamafutha esiswini, kuhlanganise nabantu abavame ukuba nomzimba omncane. Lokhu kuvamile, kodwa amafutha amaningi asesiswini angaba nomthelela empilweni yakho. Lawo mafutha ngokuvamile ajulile nangaphakathi; ezungeze inhliziyo, amaphaphu, isibindi nezinye izitho.
Ngakho kungase kubangele inkinga enkulu.Kulesi sihloko, sizofunda ngezindlela ezibaluleke kakhulu zokunciphisa isisu, ukudla neziphuzo ezisiza kulokhu, ngaphezu kwamathiphu abalulekile nolwazi, ngakho qhubeka ufunda.

Indlela yokulahlekelwa isisu

Okokuqala, kufanele kwaziwe ukuthi kunezinhlobo ezintathu zamafutha esiswini:

• I-Triglycerides (amafutha egazini).
• amafutha angaphansi kwesikhumba.
• amafutha e-visceral

Uhlobo lwesithathu lwamafutha lungaphansi kwezicubu zesisu, ngakho lubeka izingozi eziningi empilweni yakho Nansi indlela yokulahlekelwa isisu:

• Amakhalori ashisiwe: Indlela eyisisekelo yokunciphisa umzimba ukushisa ama-calories amaningi, isibonelo uma ukudla okuvunyelwe kwekhalori kwansuku zonke kungama-calories angu-2000, futhi kudlule lokhu futhi kube yi-3500, khona-ke ukudla okuqinile kufanele kulandelwe ukuze ulahlekelwe isisindo futhi unciphise indawo yesisu, uma uzoshisa ama-calories angu-500 ngosuku Isonto lonke, lokhu kuzoholela ekulahlekelweni cishe kwekhilogremu eyodwa.
• Khulisa ukudla kwakho kwe-fiber: Ukudla okunama-carbohydrate acwengekile (alula) kanye noshukela kuzokusiza uzizwe ulambile futhi ekugcineni kuholele ekuzuzeni isisindo, ngakho kufanele udle ukudla okunothe nge-fiber njengesinkwa se-wholegrain, i-oatmeal, imifino, izithelo, ubhontshisi kanye nembewu ye-chia.
  Ucwaningo oluningi luye lwaqinisekisa ukuthi ukudla inani le-fibre nsuku zonke kuyindlela engcono kakhulu yokunciphisa umzimba kanye nokunciphisa isisu, njengoba i-fiber isiza ukugaya ukudla kancane kanye nomuzwa wokusutha.
• اNgohambo lwansuku zonke: Ukuhamba kuyindlela elula yokwehlisa amafutha nokwehlisa isisindo.Isibonelo, uma uhamba imizuzu engu-50 nsuku zonke izinsuku ezi-3 ngesonto amaviki angu-12, amafutha akho azokwehla kakhulu.
  Kodwa indlela engcono kakhulu ukulandela le nqubo kancane kancane futhi kancane kancane ngaphandle kwehaba, futhi kufanele kube ngemva kokudla kwakusihlwa.
• Yidla amafutha amaningi: Uma ufuna ukulahlekelwa amafutha esiswini, kufanele udle amafutha, kodwa okuhle, uhlobo olunempilo.
  Amafutha anempilo angacushiwe atholakala ekudleni okufana namafutha omnqumo, amantongomane, ukwatapheya, izinhlanzi ezinamafutha namaqanda asiza ukukhulisa umuzwa wokusutha kuyilapho uqinisekisa ukuwasebenzisa ngokusesilinganisweni.
• Ukunciphisa ingcindezi: Ubuwazi ukuthi ukucindezeleka kungabangela ukukhuluphala? Isizathu salokhu ukuthi ukudla kukwenza uzizwe ungcono futhi kulula kuwe kunokubhekana nokucindezeleka ngokuqondile.Ukukhathazeka nokucindezeleka kungagcina kubangele amafutha amaningi esiswini sakho.
• Yehlisa ukuphuza utshwala: Ukuze wehlise isisindo futhi wehlise indawo yesisu, kufanele udle ama-calories ambalwa.Kukhona iqiniso lokuthi utshwala bungavimbela ukwehla kwesisindo somzimba ngezindlela ezingaphezu kweyodwa, okuhlanganisa ukukugqugquzela ukuthi udle ukudla okuningi, futhi ukuphuza ngokweqile kuzolimaza isibindi, futhi kuzoholela ekutheni Bagcine sebegcine amaprotheni, ama-carbohydrates namafutha futhi bakhuluphale, futhi iziphuzo eziningi ezidakayo zinoshukela omningi, okwenza le nkinga ibe nkulu.

Kuyini ukudla ukuze ulahlekelwe isisu?

Nakuba kungekho ukudla okukodwa kokunciphisa isisu nokuncibilikisa amafutha, olunye ucwaningo luye lwaqinisekisa ukuthi okunye ukudla kunezinzuzo ezisebenzayo zokushiswa kwamafutha omzimba, njengama-artichokes, ukwatapheya, okusanhlamvu, itiye eliluhlaza, uphizi namaqanda Lokhu kudla nokunye kuyasebenza. ukunciphisa amaseli amafutha kanye nokunciphisa ukuzungeza. Ukhalo, nali uhlelo lwezinsuku eziyi-7 lokunciphisa isisu.

Usuku lokuqala

Ucwaningo seluveze ukuthi ukudla amantongomane kuhlotshaniswa nokhalo oluncane kanye nenani eliphansi lomzimba, futhi ukwengeza izinongo nolamula kungasiza ukukhulisa umzimba.

Ukudla kwasekuseni - ama-calories angu-290, amagremu angu-4 we-fiber

• Isidlo se-Omelette nge-feta kanye nopelepele.
• 1 owolintshi ophakathi nendawo.
• Inkomishi yetiye eliluhlaza.

I-Snack - 214 kilojoule, 11 amagremu we-fiber

• 1 inkomishi ye-kefir enamafutha aphansi.
• 1 inkomishi yamajikijolo amasha.
• 2 wezipuni imbewu ye-chia.

Ukudla - 345 kilojoule, 8 amagremu fibre

• Isidlo semifino nesinkwa esigcwele okusanhlamvu.

Ukudla okulula ngaphambi kwesidlo sakusihlwa - ama-calories angu-221, amagremu angu-4 wefayibha

• Inkomishi yamakinati enamakhasi kalamula aluhlaza kanye nopelepele.

Dinner - 410 kilojoule, 13 amagremu fiber

• Inkomishi yesobho semifino.
• I-bagel eyodwa kakolweni ethosiwe.
• 1 inkomishi ye-chickpeas.

Isamba salokhu kudla: 1480 kilojoule, 62 amagremu amaprotheni, 153 amagremu carbohydrate, 41 amagremu fibre, 76 amagremu amafutha, 2.367 milligrams sodium.

ngosuku lwesibili

Ukuze unciphise isisu, amatshwele afika njengokunye kokudla okubaluleke kakhulu okuqukethe amagremu angu-5 efayibha namagremu angu-5 wamaprotheni.

Ukudla kwasekuseni - 290 kilojoule, 4 amagremu fiber

• Isidlo se-Omelette nge-feta kanye nopelepele.
• 1 okusawolintshi okuphakathi.
• Inkomishi yetiye eliluhlaza.

I-Snack - 214 kilojoule, 11 amagremu we-fiber

• 1 inkomishi ye-kefir enamafutha aphansi.
• 1 inkomishi yamajikijolo amasha.
• 2 wezipuni imbewu ye-chia.

Ukudla - 324 kilojoule, 4 amagremu fibre

• Isidlo sesipinashi nesaladi ye-artichoke ne-parmesan cheese dressing.

Ukudla okulula ngaphambi kwesidlo sakusihlwa - ama-calories angu-46, amagremu angu-2 we-fiber

• Uhhafu wenkomishi ye-popcorn enezinongo zase-Italy.

Dinner - 630 kilojoule, 12 amagremu fiber

• 1 nohhafu inkomishi yamachickpeas ane-pasta ne-pesto enolamula neparsley.

Usuku oluphelele: 1.504 kilojoule, 62 amagremu amaprotheni, 122 amagremu carbohydrate, 33 amagremu fibre, 92 amagremu amafutha, 1.940 milligrams sodium.

ngosuku lwesithathu

Kuyaziwa ukuthi itiye eliluhlaza ingenye iziphuzo ezibaluleke kakhulu ukwandisa izinga umzimba, esiza ekwehliseni isisindo kanye nokunciphisa belly fat.

Ukudla kwasekuseni - 290 kilojoule, 4 amagremu fiber

• Isidlo se-Omelette nge-feta kanye nopelepele.
• 1 iwolintshi.
• Inkomishi yetiye eliluhlaza.

I-Snack - 210 kilojoule, 4 amagremu we-fiber

• 1 ubhanana ophakathi nendawo.
• 1 isipuni sebhotela lamantongomane.

Ukudla - 324 kilojoule, 4 amagremu fibre

• Ingxenye yesaladi ye-artichoke yesipinashi noshizi we-parmesan.

Ukudla okulula ngaphambi kwesidlo sakusihlwa - ama-calories angu-159, amagremu angu-11 we-fiber

• Ingxenye yenkomishi ye-kefir enamafutha aphansi.
• 1 inkomishi yamajikijolo.
• 2 wezipuni imbewu ye-chia.

Dinner - 414 kilojoule, 7 amagremu fibre

• Ingxenye eyodwa ye-salmon nesesame ne-quinoa ne-broccoli.

Ukudla kwakusihlwa - ama-calories angu-103, amagremu angu-3 we-fiber

• Ukuphakelwa kwama-apula donuts.

Usuku oluphelele: 1500 kilojoule, 78 amagremu amaprotheni, 135 amagremu carbohydrate, 30 amagremu fibre, 75 amagremu amafutha, 1558 milligrams sodium.

ngosuku lwesine

I-Lentil inothile nge-fiber, futhi yondla amagciwane amahle emathunjini. Okuvimbela ukuqunjelwa nokuqunjelwa, ukwengeza imifino enamaqabunga aluhlaza kuzokusiza ukuthi udle ama-calories ambalwa kuyilapho ungazizwa ulambile, futhi lokhu kuholela ekunciphiseni indawo yesisu ngokuhamba kwesikhathi.

Ukudla kwasekuseni - 380 kilojoule, 10 amagremu fiber

• 1 ukuphakelwa kwetiye elihlaza le-matcha.
• Ingxenye ye-avocado ne-toast.
• 2 kiwi.

I-Snack - 113 kilojoule, 1 amagremu we-fiber

• Ingxenye ye-muffin yesiGreki ene-feta ushizi nopelepele.

Ukudla - 324 kilojoule, 4 amagremu fibre

• Isaladi yesipinashi ne-artichoke enoshizi.

Ukudla kwakusihlwa - ama-calories angu-221, amagremu angu-4 we-fiber

• Ingxenye yenkomishi yamakinati anolamula.

Dinner - 453 kilojoule, 14 amagremu fiber

• Isidlo esisodwa semifino ebhakiwe nama-lentile afakwe izinongo.

Usuku oluphelele: 1.491 kilojoule, 65 amagremu amaprotheni, 130 amagremu carbohydrate, 32 amagremu fibre, 86 amagremu amafutha, 1.753 milligrams sodium.

Usuku lwesihlanu

I-quinoa ingenye yezinhlamvu ezibaluleke kakhulu ezinothe ngamaprotheni nefayibha. Ukusebenzisa i-quinoa esikhundleni sezinhlamvu ezicolisisiwe noma ilayisi elimhlophe kunganciphisa isisu futhi kunikeze umuzwa wokusutha.

Ukudla kwasekuseni - 490 kilojoule, 18 amagremu fiber

• 1 inkomishi ye-kefir.
• Ingxenye yesithathu ye-muesli ayinashukela.
• Izingxenye ezintathu kwezine zenkomishi yama-blueberries.

I-Snack - 113 kilojoule, 1 amagremu we-fiber

• Ingxenye yesigamu se-muffin yesiGreki, ushizi we-feta kanye nopelepele.

Isidlo sasemini - 324 kilojoule, 4 amagremu fiber

• Isaladi yesipinashi, i-artichoke ne-parmesan ushizi.

Ukudla kwakusihlwa - ama-calories angu-95, amagremu angu-4 we-fiber

• 1 i-apula eliphakathi.

Dinner - 497 kilojoule, 8 amagremu fiber

• I-spaghetti engu-1 ne-zucchini, inkukhu kanye ne-avocado pesto.

Usuku oluphelele: 1.519 kilojoule, 77 amagremu amaprotheni, 152 amagremu carbohydrate, 35 amagremu fibre, 76 amagremu amafutha, 1.449 milligrams sodium.

ngosuku lwesithupha

Olunye ucwaningo luye lwaqinisekisa ukuthi abantu abadla ukwatapheya njalo banamathuba amaningi okuba nokhalo oluncane, nakuba ukwatapheya ucebile ngamafutha, kodwa unempilo futhi ulungele inhliziyo futhi unikeza umuzwa wokusutha.

Ukudla kwasekuseni - 296 kilojoule, 6 amagremu fiber

• Ukunikezwa kwetiye elihlaza le-matcha.
• Ucezu lwesinkwa nokwatapheya.

I-Snack - 113 kilojoule, 1 amagremu we-fiber

• Ingxenye yesigamu se-muffin yesiGreki ne-feta ushizi nopelepele.

Isidlo sasemini - 360 kilojoule, 13 amagremu fiber

• Ukuphakelwa kukabhontshisi omhlophe, kanye nesaladi yemifino.

Ukudla kwakusihlwa - ama-calories angu-210, amagremu angu-4 we-fiber

• 1 ubhanana ophakathi nendawo.
• Isipuni esisodwa sebhotela lamantongomane.

Dinner - 532 kilojoule, 5 amagremu fiber

• 1 ingxenye ye-shrimp eyosiwe.
• 1 inkomishi yerayisi elinsundu ne-tispuni ye-parsley yengezwe.
• Inkomishi ye-broccoli nezipuni ezi-2 zamafutha omnqumo kanye nengcosana kasawoti kanye nopelepele.

Usuku oluphelele: 1.512 kilojoule, 73 amagremu amaprotheni, 156 amagremu carbohydrate, 29 amagremu fibre, 70 amagremu amafutha, 1.666 milligrams sodium.

ngosuku lwesikhombisa

Amaqanda aqukethe amaprotheni amaningi; Ukudla amaprotheni amahle usuku lonke kuhlotshaniswa nesisu esincane nokuncipha kwesisindo sonke.

Ukudla kwasekuseni - 290 kilojoule, 4 amagremu fiber

• Ingxenye ye-omelet ne-toast ne-feta ushizi nopelepele.
• 1 okusawolintshi okuphakathi.

I-Snack - ama-calories angu-200, amagremu angu-5 we-fiber

• 1 i-apula eliphakathi.
• 1 isipuni sebhotela lamantongomane.

Ukudla - ama-calories angu-230, amagremu angu-11 we-fiber

• 1 ubhontshisi omhlophe, ithosi kanye nokwatapheya.

Ukudla kwakusihlwa - ama-calories angu-186, amagremu angu-11 we-fiber

• Izingxenye ezintathu kwezine zenkomishi ye-kefir enamafutha aphansi.
• 1 inkomishi yamajikijolo.
• 2 wezipuni imbewu ye-chia.

Dinner - 605 kilojoule, 8 amagremu fiber

• Ingxenye yenkukhu eyosiwe noma ebhakwe kuhhavini enemifino ethile.
• 1 inkomishi yerayisi elinsundu.
• Isigamu sesipuni se-oregano omisiwe.

Usuku oluphelele: 1.510 kilojoule, 84 amagremu amaprotheni, 174 amagremu carbohydrate, 40 amagremu fibre, 60 amagremu amafutha, 1.704 milligrams sodium.

Yiziphi izindlela zokupheka ukuze ulahlekelwe isisu ngokushesha?

Uma ukwanda kwesisindo kwenzeka, esinye sezibonakaliso ezivelele ukubonakala kwe-rumen, okungukuthi, ukuqoqwa kwamafutha endaweni yesisu.Nazi ezinye zokupheka zasekhaya zokulahlekelwa isisu.

• Ilamula noju: Izithako ezimbili ezinezinzuzo ezimangalisayo, nomphumela ophumelelayo wokunqoba ukukhuluphala ngokweqile, ngaphezu kwalokho zingasiza ekushiseni amafutha amaningi esiswini Indlela engcono kakhulu yokusebenzisa ulamula noju ukwenza inkomishi yamanzi afudumele bese wengeza ithisipuni likalamula uju kanye nejusi kalamula omncane, futhi lokhu kudliwa ngaphambi kwesidlo sasekuseni cishe imizuzu engama-30.
• اOkwegalikhi: Ecebile ku-allicin, ene-antioxidant ne-anti-inflammatory properties, i-garlic iphinde isize ukulawula ukwakheka kwamafutha e-visceral.
  Indlela engcono kakhulu yokusebenzisa i-garlic ukuyifaka ezitsheni zesaladi, noma ungadla ama-clove angu-2 aphakathi nendawo esiswini esingenalutho, ucabangela ukuthi ungadli kakhulu u-garlic nabantu abahlushwa umfutho wegazi ophansi.
• Amaqabunga e-Curry: Kuyaziwa ukuthi i-curry iyasiza ekugayeni ukudla futhi yehlise izinga le-cholesterol egazini, ngaphezu kwalokho ukusiza ukukhipha amafutha amaningi emzimbeni.Amaqabunga e-curry angagaywa futhi ahlanganiswe nobisi, noma amaqabunga e-curry angafakwa ezitsheni eziningi, noma itiye likakhari lingenziwa.
• Isinamoni: Inezinzuzo ezimangalisayo zezempilo, okuhlanganisa ukulwa nokukhuluphala kanye nokunciphisa amafutha esiswini, futhi olunye ucwaningo luye lwaqinisekisa ukuthi isinamoni inezindawo ezilwa namagciwane.Itiye lesinamoni lingenziwa noma kufakwe amaconsi ambalwa ejusi kalamula futhi liphuzwa ukuze kushiswe amafutha amaningi.

Isisu siyancipha ezinsukwini ezimbili

Njengoba kushiwo ngaphambili, amafutha amaningi endaweni yesisu ayingozi, futhi akhulisa ingozi yomfutho wegazi ophezulu, isifo senhliziyo nesifo sikashukela.Ngakho-ke, ulahlekelwa kanjani isisindo ngesikhathi esifushane ngangokunokwenzeka?

• اUkunciphisa ushukela: Ukudla ukudla neziphuzo eziqukethe ushukela, ikakhulukazi ushukela ocolile, kuyimbangela enkulu ekwakhekeni kwamafutha e-visceral.
  I-glucose ne-fructose okutholakala kushukela ama-carbohydrate alula, futhi angena ngokushesha egazini.
  Futhi lapho kudliwa ushukela omningi, lesi samba siguqulwa sibe yi-glycogen, egcinwa ezicubu ze-adipose, ngakho-ke into engcono kakhulu umuntu angakwazi ukulahlekelwa isisindo ngokushesha futhi alahlekelwe yisisu ukudla amanani amancane kashukela nsuku zonke.
  Umthamo ovumelekile cishe amathisipuni ayi-6 kashukela (okuhlanganisa ujamu, uju, noma izithelo, kanye neziphuzo ezifana netiye nekhofi).
• Ukunciphisa isisu usebenzisa izitebhisi esikhundleni sekheshi: Noma yiziphi izinhlobo zokunyakaza zinenzuzo kungakhathaliseki ukuthi zingokokuncipha noma ukugwema izifo ezithile ezifana nesifo sikashukela nesifo senhliziyo.
  Izinto ezilula njengokwehla nokwenyuka izitebhisi esikhundleni sokusebenzisa ikheshi kungasiza ukushisa amakholori engeziwe futhi kunciphise amaphesenti amafutha, ikakhulukazi endaweni yesisu.
• Ukunciphisa ingqondo nobuchopho: Ukuze usize ukulahlekelwa amafutha amaningi, i-yoga nokuzindla kufanele kwenziwe, okufaka isandla ngempumelelo ekungatholi isisindo.
  Ucwaningo oluningi luye lwembula ukuthi amazinga aphezulu e-hormone yokucindezeleka (i-cortisol) ahlotshaniswa nokuzuza kwesisindo, ikakhulukazi endaweni yesisu, ngakho-ke yenza i-yoga okungenani imizuzu engu-20-30 ngosuku noma iseshini imizuzu embalwa yokuzindla.

Isiphuzo sokulahlekelwa isisu ngesonto

Ngokuqinisekile, ukudla okulinganiselayo, ukudla okunothe nge-fiber, nokuzivocavoca okuvamile kuphakathi kwezindlela ezibaluleke kakhulu zokunciphisa umzimba nokunciphisa amafutha esiswini, kodwa kukhona neziphuzo ezingasiza ekuthuthukiseni i-metabolism kanye nokulwa namafutha amaningi esiswini.

1- Phuza i-apula cider vinegar ngamanzi afudumele ukuze unciphise isisu

Abanye ochwepheshe bavame ukutusa ukudla i-apula cider uviniga esiswini esingenalutho ukuze kugaywe ukudla okunempilo kanye nokugcina amazinga e-acidity esiswini ngendlela elinganiselayo, okufeza ukuncipha kwesisu nokuncipha kwesisindo.
Kuyaziwa ukuthi i-apula cider vinegar nayo iyasiza ekwandiseni umuzwa wokusutha nokucindezela ukudla.Kodwa-ke, ngincoma ukuthi ugweme ukudla uviniga we-apula cider ngamanzi afudumele ngaphambi kokudla kwasekuseni (esiswini esingenalutho) ukuze ungabangeli izinkinga zesisu, isicanucanu nokuhlanza. .

Indlela engcono kakhulu yokusebenzisa i-apula cider uviniga ukwenza inkomishi yamanzi afudumele ngesipuni se-apula cider uviniga engezwe kuyo ngemva kwesidlo sakusihlwa noma sasemini cishe imizuzu engama-30 - ikakhulukazi uma bekuwukudla okunzima - futhi lesi siphuzo singathathwa njenge ukugaya, futhi lokhu kuphindaphindwa njalo ukuze kuzuzwe imiphumela ephumelelayo.

2- Ijusi kaphayinaphu ukususa amafutha esiswini

Futhi isiphuzo esihle ekulweni namafutha esiswini, i-enzyme i-bromelain etholakala kujusi kaphayinaphu isiza ekusetshenzisweni kwamaprotheni futhi ishise amafutha amaningi esiswini.

3- Itiye le-Peppermint ukuvimbela amafutha

I-Mint isiza ukugaya ukudla ngokushesha nangendlela efanele, okuvimbela ukunqwabelana kwamafutha, futhi isiza nokugwema ukuqunjelwa kanye negesi.
Isiphuzo se-mint siyisiphuzo esihle kakhulu sokunciphisa isisu, ucabangela ukuthi ungasisebenzisi ngokweqile ngoba singabangela isicanucanu noma ukuhlanza.

Ukuzivocavoca umzimba wokunciphisa umzimba

Kunezinhlobo eziningi zemidlalo ezingasiza ngempumelelo ekunciphiseni isisu nokulahlekelwa isisindo futhi.

• Ukuzivocavoca kwamandla: Lo mdlalo ungomunye wokuzivocavoca okubaluleke kakhulu ekulahlekelweni ngamafutha esiswini. Imidlalo yamandla efana nokuphakamisa izinsimbi izosiza ukushisa amakholori engeziwe.
  Lokhu kungenziwa ezindaweni zokuzivocavoca noma uphakamise noma yiziphi izinsimbi ongazithola ekhaya futhi wenze lokhu imizuzu eyi-15 ngosuku, uqiniseke ukuthi lokhu kwenziwa kancane kancane lapho uphakamisa izinsimbi ezinzima.
• Ukuhamba ngezinyawo: “Ukuhamba kuyindlela engcono kakhulu nelula futhi ithatha ibanga elide ekususeni amafutha asesiswini,” kusho umqeqeshi wezokuzivocavoca eDolobheni laseNew York.
  Kalula nje, ukuhamba ushesha phakathi kwemizuzu engama-45-60 usuku ngalunye kungenza izimanga kumetabolism yakho futhi kunciphise ukucindezeleka, okuholela ekwehleni kwehomoni i-cortisol, eyimbangela yamafutha esiswini. Jones Alice Umqeqeshi ejimini eNew York City uhamba ihora elilodwa ngosuku ukuze abe nesisindo esifanele.

Yiziphi izivivinyo ezinciphisa isisu nezinqe ngeviki?

Amafutha e-Belly angenye yamafutha anzima kakhulu futhi angenampilo okufanele uwasuse, ngakho-ke kufanele kwenziwe ukuzivocavoca njalo ukuze kuncishiswe.Nawa ama-exercises okunciphisa isisu nezinqe:

1- Overhead Medicine Ball Slams ukunciphisa isisu

Ukuphakamisa ibhola kungenye yezivivinyo ezingcono kakhulu ezikhulisa ukukhuthazela kwakho futhi zikhuphule izinga lokushaya kwenhliziyo yakho njalo lapho ubamba futhi uphakamisa ibhola.

• Umane ume uvule izinyawo kancane bese uphakamisa ibhola ngezandla zakho, umzimba wakho wonke uqinise.
• Hambisa izandla zakho kwesokunxele nakwesokudla futhi phansi futhi ubheke phansi.
• Bese uzama ukuthatha ibhola futhi uququde bese uyasukuma futhi.

Ukhumbula ukuthi ibhola kufanele libe nesisindo esisindayo ngenkathi uzilolongela lo msebenzi.

2- Ukuhlala 

Lokhu kuvivinya umzimba kuqondise ngokuqondile isisu futhi kusiza ukusinciphisa futhi kunciphise ukuzungeza okhalweni.
Okufanele ukwenze nje ukulala ngomhlane ugobe amadolo, uqinisekisa ukuthi izinyawo zakho zihlukene kancane, izandla zakho zingemuva kwekhanda lakho ngaphandle kokuthi izindololwane zithinte phansi, bese uphakamisa ikhanda lakho kancane phansi ngenkathi usebenzisa imisipha yakho yesisu, futhi. donsa umoya bese uwukhipha ngenkathi wenza lo msebenzi.

Phinda lo msebenzi kabili ngosuku (ekuseni nakusihlwa) imizuzu eyi-10.

3- Ukukhahlela Ngesikelo

Lo msebenzi uqondise isisu nezinqe futhi uqinisa imisipha yemilenze Ufana nesikele.

• Lala ngomhlane izandla zakho ngaphansi kwezinqe.
• Phakamisa ikhanda, umhlane nemilenze uyisuse phansi.
• Bese uphakamisa umlenze wesobunxele bese uwuhambisa ngasemlenzeni ongezansi wesokudla.

Yenza lo msebenzi izikhathi ezingu-10, futhi uthathe ukuphumula kwemizuzwana engu-30 ngaphambi kokuthuthela komunye umlenze.

4- Amadolo Esifubeni

Ukuzivocavoca okulula kakhulu futhi okulula, futhi kungasebenza izimanga ekunciphiseni isisu, futhi enye yezinzuzo zalo msebenzi futhi ukuthi kuhle ekuqiniseni izitho zangasese kwabesifazane.

Lala phansi amadolo aphakamisele ngasesifubeni bese uphinda lokhu izikhathi ezingu-10, njengoba kufanele (ukuncela imisipha yesisu) ngenkathi wenza lo msebenzi.

Ungakha uhlelo lokunciphisa umzimba, ulahlekelwe isisu nezinqe, futhi ubone imiphumela phakathi namasonto amabili, kodwa lokhu kuncike ekuzibophezeleni kwakho kanye nesisindo sakho esiyisisekelo.
Akwenzeki futhi ukugxila endaweni yesisu kuphela ukuze usinciphise, kodwa ukulandela ukudla okuncike ekudleni inani lamakholori aphansi.
Nazi ezinye izivivinyo zokunciphisa isisu nezinqe.

• Ukuhamba ngezinyawo: Uma ungakaze uvivinye umzimba ngaphambilini, ukusebenzisa umdlalo onjengokuhamba kuzoholela emiphumeleni emihle kakhulu.
  Imizuzu engu-15-20 kuphela uhamba nsuku zonke.
  Noma imuphi umsebenzi womzimba osiza ukushisa amakhalori engeziwe nawo ungangezwa, njengokusebenzisa izitebhisi esikhundleni sekheshi, noma ukuhamba ngokuqhubekayo kuyilapho ukhuluma nomakhalekhukhwini esikhundleni sokuhlala.
• Ukugijima noma ukuphakamisa izinsimbi: Futhi hlela ukulandela izivivinyo ngomfutho ophakeme kakhulu, okulandelwa okunye ukushaya ngamandla aphansi.
  Isibonelo, ukugijima noma ukuphakamisa izinsimbi eziqinile, bese ushintshana ngokuzivocavoca njengokuhamba kabili-kathathu ngesonto.
  Izikhathi ezinjalo zisiza ukushisa amafutha kakhulu.
  Ngakho-ke, ochwepheshe bokufaneleka bahlale bencoma ukuxuba izinhlobo ezahlukene zokuzivocavoca ukuze uzuze inzuzo enkulu ekunciphiseni isisu nezinqe.

Imishini yokunciphisa isisu

Amafutha e-Visceral, okunye aziwa ngokuthi amafutha e-belly, ayinkinga enkulu - njengoba kushiwo ngaphambili - ngakho-ke kunamathuluzi amaningi okunciphisa amafutha ngesikhathi esifushane.
Kuyaphawuleka ukuthi amadivaysi okunciphisa isisu anikeza uhla oluhlukile lwamazinga okushiswa kwamafutha, kusukela kokuncane kwama-calories angu-10 kuya ku-17 kilojoule ngomzuzu.

Futhi, lezi zixhobo aziqondi kuphela indawo yesisu, kodwa zingathinta zonke izingxenye zomzimba futhi zisize ukwehlisa isisindo. Okulandelayo yimishini ebaluleke kakhulu yokulahlekelwa yisisu:

1- I-Treadmill

Le divayisi ingenye yezindlela ezilula zokunciphisa ama-calories ngokuhamba ngezinyathelo ezisheshayo ngaphandle kokuthinta amalunga emilenze Ngesikhathi sokugijima, umzimba wonke usesimweni esisebenzayo, okusiza ukunciphisa amafutha amaningi, ikakhulukazi endaweni yesisu.

2- Umqeqeshi we-Elliptical

Lo mshini unenzuzo enkulu njengoba uqondise umzimba ongaphezulu nophansi, usebenzisa i-triceps; Ngesifuba, iqolo, imisipha yethanga, nemisipha phakathi nokuzivocavoca, ngakho umuntu angalahlekelwa amafutha ngesikhathi esincane ngenkathi ezuza imisipha eyengeziwe.
Ngaphezu kwalokho, le divayisi ayibangeli ubuhlungu, ikakhulukazi uma uhlushwa izinkinga ezihlangene.

3- Ibhayisikili Elinyakazayo

Lo mshini omise okwebhayisikili usiza ukunciphisa amafutha endaweni yesisu ngokuqinisa imisipha yomzimba, ikakhulukazi imisipha yesisu.

Lo mshini ubonakala nangokugcina ukujikeleza kwegazi, ukumpompa umoya-mpilo emaphashini, nokuphefumula kahle.

Iyiphi idivayisi engcono kakhulu yokunciphisa isisu?

Umshini wokuzivocavoca ongcono kakhulu wokunciphisa isisu yile:

Umshini Wokugoqa

Idivayisi esiza ukushisa cishe amakhalori angu-11 ngeminithi, umshini wokugwedla unikeza ukujima okunamandla okuhlanganisa zonke izingxenye zomzimba.

Kuyasiza ukwenza ithoni yesisu futhi kukhuphule izinga lokushaya kwenhliziyo, umphumela uba isisu esincanyana kanye namafutha amancane emzimbeni wonke.

Akhona namabhande asiza ekunciphiseni isisu kwabesilisa.Kunebhande elishisa amafutha elaziwa ngokukwazi ukushisa amafutha amaningi kanye nokuncipha emzimbeni.La mabhande asebenza ngokwenza umzimba ujuluke kakhulu, okwehlisa ama-calories futhi amafutha.
Ukhethe okubaluleke kakhulu Izinhlobo zamabhande okunciphisa isisu:

1- Ibhande Lensimbi Lokuqinisa Ukhalo Lokunquma

Ibhande lokunciphisa isisu eliphephile ngokuphelele lamadoda, lisebenza kahle kakhulu, futhi lihlolwe odokotela.
Leli bhande lensimbi lishisa amafutha ngokufinyelela kumangqamuzana amafutha, futhi lenyusa izinga lokusha kwawo kuze kufike ku-300%.
Ibhande elisetshenziswa izigidi zamadoda ezama ukunciphisa isisu.

Kuyaphawuleka ukuthi okuwukuphela kwe-drawback yaleli bhande lensimbi ukuthi kungaholela ekushiseni okuncane ngenxa yokushisa.

2- Easy Body Shredder Abdominal Toning Belt

Ibhande eliphelele futhi lingelinye lamabhande agunyazwe yi-US FDA.
Leli bhande lisiza ukwehlisa isisindo ngesethi ephelele yokuqinisa imisipha, ukunciphisa isisu, futhi ithonise imilenze nezingalo.

Ukwelashwa kokunciphisa isisu

Ziningi izindlela nezindlela zokwelapha ezisiza ukunciphisa isisu, kodwa kungase kudingeke unamathele kukho ukuze uthole imiphumela egculisayo.

• Ukusetshenziswa kwe-Probiotic: I-Sauerkraut, i-kefir, itiye le-kombucha, iyogathi nokunye ukudla okunama-probiotic amabhaktheriya amahle ondla amathumbu futhi anenzuzo yokugaya.
  Ucwaningo lwe-2010 luqinisekisile ukuthi ama-probiotics angasiza ekunciphiseni amafutha e-visceral nokulahlekelwa isisindo, kanye nokuvikela umzimba ezifweni eziningi futhi kuqinise amasosha omzimba.
• Yehlisa ama-carbohydrate: Ukulandela ukudla okune-carb ephansi kungase kungabi mnandi, kodwa le ndlela ingase ifinyelele imiphumela ephumelelayo ekulahlekelweni kwesisu.
  Ucwaningo oluningi luye lwathola ukuthi ukunciphisa ukusetshenziswa kwe-carbohydrate kungenza umehluko omkhulu ekunciphiseni amafutha esiswini.

Ukukhumbula ukuthi ukwehlisa iphesenti lamacarbohydrate kungase kuhlanganise ukudla okuningi njengesinkwa nokudla okunesitashi, imifino efana nezaqathi nophizi, nokunye.

I-Belly slimming cream

Ukhilimu oshisa amafutha ungomunye wemikhiqizo esetshenziswa phezulu futhi isetshenziswa eduze kwesisu nezinqe ukuze kukhishwe amafutha amaningi, kodwa kufanele siqale sazi ukuthi yiziphi izithako ezisebenzayo, ezisiza ukunciphisa amafutha omzimba, nazi kakhulu izithako ezibalulekile:

• Theophyssilane-C
• I-Slimbuster-L
• Ikhofi ye-Melscreen

Nawa amanye ama-belly slimming creams:

1-Sports Research Sweet Skin Cream

Lo khilimu uwusizo ekuthuthukiseni ukujikeleza kwegazi futhi ukhuphule ukujuluka, futhi uvuselela ukushiswa kwamafutha amaningi, ikakhulukazi ngesikhathi sokuzivocavoca.

2- I-Green Coffee Bean Extract Slimming Cream

Lo khilimu uqukethe amakhambi amaningi asiza ukuqeda amafutha engeziwe, ikakhulukazi endaweni yesisu ngaphandle kokubangela imiphumela engemihle.Uyifomula yekhwalithi ephezulu futhi esebenza kahle kakhulu ehlanganisa izithako zikakhilimu wesisu, amafutha kapelepele obomvu, ingcina yezinyosi, ujinja, nokukhishwa kokhula lwasolwandle. Nekhofi eliluhlaza kanye nezinye izithako ezisebenzayo ezincibilikisa amafutha.

Ayini amaphilisi okunciphisa isisu?

Ngaphambi kokuthi sethule amaphilisi abaluleke kakhulu okunciphisa isisu, kufanele sazi into ebalulekile, okungukuthi awekho amaphilisi, akukho ukudla okukhethekile, futhi akukho ukuvivinya umzimba okukodwa okuqondise ngokuqondile amafutha esisu. ukususa amafutha esiswini, nakho konke lokhu kudinga Udinga isineke nokuzibophezela, noma kunjalo, kunamaphilisi amaningi atholakala ngaphandle kwekhawunta kanye nezithako ezisiza ukwehlisa isisindo, ukushisa amafutha, noma ukunciphisa usayizi wesisu.

Abanye babakhiqizi bala maphilisi bangase bathi ukuncipha kwesisindo ngokunciphisa ukumuncwa kwamafutha, noma ukunciphisa isifiso sokudla, ngaphezu kokushoda kocwaningo lwalawa maphilisi nokufakazela ukusebenza kwawo ngempumelelo, futhi lawa maphilisi awavunyelwe yi-US Food and Drug Administration (FDA). ), noma kunjalo, kunamaphilisi amathathu okwehlisa isisindo.I-Belly iyatholakala emakethe, iyona engcono kakhulu, futhi yilawa:

• ephedra.
• Alii.
• i-conjugated lineoleic acid noma i-CLA.

Yiziphi izingozi zokulandela izindlela zokunciphisa isisu ngokushesha?

Nazi izingozi ezibaluleke kakhulu noma imibono eyiphutha mayelana nezindlela zokunciphisa umzimba.

• Yidla konke ukudla okungenawo amafutha: Abanye abantu bangase bacabange ukuthi zonke izinhlobo zamafutha kufanele zigwenywe, kuhlanganise namafutha anempilo njengamafutha omnqumo kanye ne-avocado, ukunciphisa amafutha esiswini futhi ulahlekelwe isisindo ngokujwayelekile, kodwa - empeleni - le nqubo izokwenza umuntu agule isikhumba esomile, ukungabi namandla. yokugxila nokucindezeleka.
• Ukusetshenziswa kwesiphuzo sokudla: Abantu abaningi baphendukela ekudleni iziphuzo ezibandayo nabanye, bekholelwa ukuthi zizosiza ekunciphiseni isisindo.
  Ucwaningo olwenziwe ku-Journal of the American Geriatrics Society lwembula ukuthi abantu abadla ama-sweeteners okufakelwa (kwi-soda yokudla nezinye iziphuzo ezifana nekhofi netiye) bathola isisindo esiningi, ikakhulukazi endaweni yesisu, ngakho-ke kungcono ukukugwema lokhu, futhi ukuphuza i-cola nezinye iziphuzo ezithambile kufanele kuqedwe ngokuphelele ekuseni.Uma ufuna ukwehlisa isisindo.
• Yidla imifino eluhlaza kuphela: Izinhlobonhlobo zokudla kanye nendlela okuphekwe ngayo kungaba yindlela enhle yokwehlisa isisindo, futhi kukhona okunye ukudla okuthi uma kudliwe sekuphekiwe kube ngcono futhi kube nomsoco, isibonelo izaqathi, utamatisi nesipinashi, umzimba uyazuza ngokupheka. lokhu kudla ngoba ukushisa kusiza ukukhipha Izakhamzimba ezifana ne-lycopene ne-beta-carotene, ngakho-ke qiniseka ukuthi udla lokhu kudla okuphekwe ukuze uthole inzuzo enkulu futhi usize ukwehlisa isisindo.

Amathiphu okunciphisa isisu

• Engeza amaprotheni engeziwe ekudleni kwakho: Le ndlela ingenye yezindlela ezibaluleke kakhulu neziqinisekisiwe zokulawula isisindo, njengoba ukudla okunamaprotheni kusiza ukwandisa umuzwa wokusutha, okwenza kube yimpumelelo kakhulu ekususeni isisindo esiningi nokunciphisa isisu.
• Ukudla izinhlanzi ezinamafutha: Kunezinhlobo zezinhlanzi ezinothe ngama-omega-3 fatty acids futhi aqukethe amaprotheni aphezulu kakhulu.
  Ngaphezu kwalokho, la mafutha, atholakala ezinhlanzini ezinjenge-salmon, ama-sardine, ama-anchovies, ne-mackerel, ayasebenza ekwehliseni amafutha e-visceral, noma amafutha esisu.
  Ngakho-ke, kunconywa ukuthi udle ama-2-3 wezinhlanzi ezinamafutha ngeviki.
• Lala kahle ukuze unciphise umzimba: Ngokocwaningo lweminyaka engu-16 olwenziwa kwabesifazane abangu-68000 XNUMX, abantu abalala amahora amahlanu noma ngaphansi ubusuku ngabunye bangase bakhuluphale uma beqhathaniswa nabesifazane abalala ngaphezu kwamahora ayisikhombisa ngosuku.

Ekugcineni, amafutha e-belly ngeke aphele ngokuphelele ngaphandle kokulandela izindlela ezimbalwa eziqinisekisiwe neziqinisekisiwe, futhi kungakhathaliseki ubudala noma ubulili, konke okungenhla kuzozuza imiphumela eyanelisayo futhi kufinyelele isisindo esinempilo nesifanele.