Izindlela ezingcono kakhulu namathiphu okunciphisa i-rumen ngesonto elilodwa nje

Amafutha esisu noma e-rumen angenye yezinto ezicasula kakhulu kwabesifazane nabesilisa futhi, futhi lawa mafutha angabangela izinkinga ezihlukahlukene zempilo, ingasaphathwa eyokubukeka kabi.Ngakho-ke, ukulahlekelwa amafutha esiswini kunezinzuzo ezimangalisayo zezempilo, futhi kungasiza ukuphila. isikhathi eside, ngokuvamile isiyingi okhalweni kukalwa ukwazi Amaphesenti Fat Kalula nje, uma isiyingi okhalweni ingaphezu 102 cm emadodeni, futhi 88 cm kwabesifazane, lokhu kwaziwa ngokuthi ukukhuluphala esiswini.
Kulesi sihloko, sizofunda ngezizathu zokubonakala kwe-rumen nezindlela ezingcono kakhulu, amathiphu kanye nezindlela zokupheka zokuyiqeda. Funda uqhubeke.

Funda ngezimbangela zokuvela kwe-rumen

Kunezimbangela eziningi ezahlukene ngemuva kwamafutha esiswini, okulandelayo yizici ezibaluleke kakhulu:

• Ukungondleki kahle nokuntuleka kokunyakaza: Esinye sezizathu ezivame kakhulu zokuvela kwe-rumen ukudla ngokweqile futhi kudla ama-calories amaningi kunalawo owashisa nsuku zonke, lapho singathathi isikhathi esiningi sokuhamba, sebenzisa ikheshi esikhundleni sezitebhisi futhi sigweme ukujwayela noma yiluphi uhlobo lomdlalo ngokujwayelekile, lokhu kuholela ekuqongeleleni kwamafutha esiswini kanye nesisindo somzimba .
• Ubudala, ifa kanye nobulili: Lezi zizathu zidlala indima ekwandeni kwamafutha esiswini.
  Ngokukhula kweminyaka, isisindo semisipha siyehla, futhi lokhu kuyinto evamile, ikakhulukazi uma umuntu enganyakazi kakhulu.Lokhu kuncipha kwesisindo somzimba kusho ukuthi ama-calories amaningi awashi, okwenza kube nzima ukugcina isisindo esinempilo.Akhulupha kakhulu, ikakhulukazi indawo yesisu, futhi lokhu kwenzeka ngenxa yokunqamuka kokuya esikhathini nokuncipha kokukhiqizwa kwe-estrogen, okuthinta ukusatshalaliswa kwamafutha emzimbeni wonke.
  I-Genetics ingaba yimbangela yamafutha amaningi esiswini.
• Ukungalali ngokwanele: Ucwaningo seluveze ukuthi abantu abalala ngaphansi kwamahora amahlanu ngosuku basemathubeni amaningi okuthola amafutha amaningi esisu ngokuhamba kwesikhathi kunalabo abalala amahora angaphezu kuka-7.
• Ukuchayeka ekucindezelekeni nasekucindezelekeni kwengqondo: Esinye isici esibangela ukubonakala kwe-rumen ukucindezeleka.
  Ucwaningo luye lwembula ukuthi kunobuhlobo obuseduze phakathi kwamazinga akhulayo e-hormone cortisol kanye nokunqwabelana kwamafutha esiswini.

Yisiphi isikhathi esifanele sokucabanga ngokunciphisa i-rumen?

Abanye bangase babuze ukuthi yisiphi isikhathi esingcono kakhulu sokulahlekelwa amafutha esiswini? Ubusika bumane bungesinye sezikhathi ezidume kakhulu zokwehlisa isisindo ngokujwayelekile.
Nazi izizathu eziyinhloko zalokho:

• Yidla isobho kakhulu: Ngezinye izikhathi abanye bethu bazizwa benesifiso esinamandla sokudla isobho eliqukethe imifino ebusika, kukhona ucwaningo olwenziwa enyuvesi yase-US state of Pennsylvania, abantu badle isobho ngaphambi kwesidlo sasemini futhi ngobuningi, kuyasiza ukunciphisa u-20% ama-calories esidlweni uma kuqhathaniswa nokudla Ukudla ngaphandle kokukhetha isobho. Imfihlo ikulokhu Isobho lisiza ukuthi uzizwe usuthi, futhi likwenza ungakudli ukudla okuningi ngemva kwalokho, okuholela ekunciphiseni isisu nokulahlekelwa isisindo.
• Ukuya kuma-gym: Ngemva kwamaholide ehlobo nasebusika, abantu bavame ukuphuma kancane futhi bagweme imisebenzi yokuzijabulisa njll. Lokhu kukushiya unesikhathi esiningi sokugxila empilweni yakho nokuqina.
  Ngaphezu kwalokho, amanye ama-gyms anikeza izinhlelo zokulahlekelwa isisindo ngezaphulelo ezinkulu ukuze kushibhile ukuzivocavoca ngalesi sikhathi, okusiza ekugcineni ukulahlekelwa amafutha esiswini kalula.
• Ukubanda kusiza ukushisa ama-calories engeziwe: Olunye ucwaningo lubonisa ukuthi amazinga okushisa abandayo angasiza ukushisa ama-calories engeziwe, futhi lokhu kwenza ubusika kube isikhathi esingcono kakhulu sokulahlekelwa isisu.Ukuzivivinya umzimba kusiza umzimba ukuba usebenzise i-glucose ngokuphumelelayo, okusheshisa inqubo yokulahlekelwa isisindo.

Amaresiphi okunciphisa i-rumen

Wonke umuntu angazuza ekudleni okuthile okusiza ukulahlekelwa amafutha esiswini.
I-Kefir, itiye eliluhlaza, ama-artichokes, ama-avocados, nama-chickpeas konke kungase kube nenzuzo emangalisayo ekunciphiseni umjikelezo okhalweni ngaphezu kokuthuthukisa impilo, futhi iresiphi engcono kakhulu engingayinikeza ukuze ngilahlekelwe amafutha esiswini ukuthola ubuthongo obanele ngokwanele futhi uvale iselula yakho. ifoni, futhi lokhu kuyadingeka ukulawula amazinga e-hormone, okunciphisa ukulahlekelwa kwamafutha Endaweni yesisu, nazi ezinye izindlela nezindlela zokupheka:

Ukudla ukunciphisa i-rumen

Isaladi ye-Chickpea kanye ne-avocado

Izithako:

• 1 ukwatapheya.
• Inkomishi ye-curd.
• Inkomishi yesine yamakhambi amasha afana ne-mint, i-parsley, ne-cilantro.
• 2 wezipuni irayisi uviniga.
• 1 ithisipuni kasawoti.
• 1 inkomishi yamaqabunga e-ulethisi aqoshiwe.
• 1 inkomishi yekhukhamba elisikiwe.
• 1 inkomishi yama-chickpeas abilisiwe.
• 1/4 inkomishi ye-fat-fat Swiss cheese, cubed.
• Utamatisi we-Cherry, uthathe isigamu (ukunambitha).

Indlela yokulungiselela:

• Hlanza ukwatapheya bese uwunquma.
• Ku-blender, faka ukwatapheya, i-curd, amakhambi, uviniga, nosawoti, uhlanganise kahle kuze kube bushelelezi, bese ubeka eceleni.
• Esitsheni, hlanganisa ulethisi nekhukhamba, bese wengeza ingxenye yenani lengxube yangaphambilini.
• Ube esebeka uphizi, ushizi notamatisi ngaphezulu.
• Khonza futhi udle ngokushesha.

Okulandelayo: Gcina yonke ingxube kakotapheya esiqandisini izinsuku ezi-3 ukuze uyisebenzise futhi.

Ukwatapheya kanye ne-omelet ye-salmon ebhemayo

izingxenye:

• 2 amaqanda amakhulu.
• 1 ithisipuni yobisi olunamafutha aphansi.
• ingcosana kasawoti.
• Ithisipuni lamafutha omnqumo engeziwe.
• Ucezu lukakotapheya.
• Ucezu lwe-salmon ebhemayo.
• 1 isipuni se-basil esisha.

Indlela yokulungiselela:

• Shaya amaqanda ngobisi bese wengeza usawoti.
• Epanini elincane lokuthosa (ukudla akunamatheli kulo), faka amafutha phezu komlilo ophakathi, bese ufaka ingxube yeqanda.
• Pheka amaqanda ukuze uketshezi oluncane luhlale phakathi kwamaqanda, bese ushiya imizuzu engu-30 kuya kwemi-XNUMX, bese uphendulela ngakolunye uhlangothi bese ushiya enye imizuzwana engu-XNUMX.
• Epuletini, faka i-omelette, bese ufaka ukwatapheya osikiwe, i-salmon kanye ne-basil, bese ufafaza amafutha omnqumo amancane ebusweni bepuleti.

Ilamula ukuze unciphise i-rumen

Naphezu kokuprakthiza ezemidlalo neminye imisebenzi, abantu abaningi bakuthola kunzima ukulahlekelwa amafutha esiswini.Amanzi kalamula angenza izimanga futhi asize kakhulu ekunciphiseni isisindo.Nansi indlela esebenzayo kalamula ukuze ulahlekelwe ngamafutha esiswini:

Izithako

• 4 izithelo strawberry
• Ingcosana yesinamoni ethambile
• ulamula owodwa
• ingilazi yamanzi

Indlela yokulungiselela:

• Sika ama-strawberries abe yizicucu ezincane bese wengeza enkomishini yamanzi.
• Khama ulamula bese wengeza ingcosana yesinamoni kuma-strawberries.
• Mboza le ngxube bese uyishiya ubusuku bonke.
• Yiphuze ngakusasa ekuseni, ngemva nje kokuvuka.

Iziphuzo zokunciphisa i-rumen

Kuneziphuzo eziningi ezingasetshenziswa kanye nokushintsha imikhuba yakho yokudla ukuze usize ukulahlekelwa amafutha esiswini.
Iziphuzo ezifana netiye eliluhlaza, ikhofi, neziphuzo ezicebile ngamaprotheni ziye zabonakala zisebenza kahle ekwandiseni i-metabolism, zinikeza umuzwa wokusutha, kanye nokunciphisa indlala, konke okukhuthaza ukwehla kwesisindo, nokudla amajusi emifino kusiza kakhulu ukudla inani elikhulu lama-carbohydrate. , futhi lokhu kuholela ekulahlekelweni kwamafutha esiswini.

Izindlela zokupheka zemvelo ze-rumen yokulahlekelwa isisindo

• Ukusetshenziswa kwe-chili: Ukudla okubabayo nokunopelepele, ikakhulukazi upelepele oshisayo, kwandisa i-metabolism, okuholela ekushiseni kwamafutha kanye nokuncipha kwesisindo.Yingakho ukungeza upelepele oshisayo kumasaladi namasoso kusiza ukushisa amakholori engeziwe.

Isaziso esibalulekile: Qaphela ukuthi udla upelepele oshisayo ngokusesilinganisweni ukuze ugweme izinkinga zempilo ezingadingeki.

• Ukuze ulahlekelwe amafutha esiswini, yidla imbewu ye-chia: Le recipe inhle kakhulu ekutholeni ama-omega-3 fatty acids amaningi, okukunikeza umuzwa wokugcwala isikhathi eside, okusho ukunciphisa umzimba nokulahlekelwa amafutha esiswini.
• Ukusetshenziswa kwamakhambi: Asisebenzisi nje kuphela amakhambi ekuphekeni ukuze sithole ukunambitheka okumnandi kanye nokunambitheka, kodwa futhi sisize ekushiseni amafutha ngendlela emangalisayo.Amathathu amakhambi asebenza kahle kakhulu ekulahlekelweni i-belly ginseng, ijinja, ne-mint.
  Lezi zitshalo zingadliwa ngokwenza itiye, futhi uju oluncane lungangezwa ukuze lube mnandi, kodwa kungcono ukuphuza lawa makhambi ngaphambi kokudla.

Ukudla kokulahlekelwa isisindo

Ukushintsha indlela odla ngayo kubaluleke kakhulu uma kuziwa ekwehliseni isisindo kanye nasekulahlekelweni ngamafutha esiswini.Uma ufuna ukwehlisa amafutha asesiswini, kufanele ulandele lokhu kudla:

1- Ukudla ukudla okunothe nge-fiber

I-fiber iwumsoco otholakala ezithelweni, ezitshalweni, nezinhlamvu. Enye yezinzuzo ezibaluleke kakhulu zokusetshenziswa i-fiber ukugcina isimiso sokugaya ukudla sinempilo futhi kukunikeza umuzwa wokusutha isikhathi eside, okusiza ukuthi udle kancane okunye ukudla. okucebile nge-fiber kuhlanganisa:

• imifino, okuhlanganisa isipinashi, nezaqathi.
• Izithelo ezinjengobhanana, amajikijolo, nezithelo ezisawolintshi.
• Imifino efana nobhontshisi.
• Okusanhlamvu okuphelele njengerayisi elinsundu nesinkwa esenziwe ngofulawa we-wholemeal (isinkwa esinsundu).

2- Yidla amaprotheni amaningi ukuze ulahlekelwe ngamafutha esiswini

Ucwaningo oluningi luye lwaqinisekisa ukuthi ukudla inani elanele lamaprotheni kungakusiza ulahlekelwe isisindo ngenkathi ugwema amafutha esiswini.
Imithombo ebaluleke kakhulu yamaprotheni ihlanganisa:

• Inkukhu kanye ne-turkey.
• yenkomo.
• Izinhlanzi ezifana ne-tuna.
• I-Quinoa, ama-chickpeas, namanye amaprotheni ezitshalo.
• amaqanda.
• Iyogathi yamaGreki, ushizi ofuyiwe, neminye imikhiqizo yobisi.
• Amantongomane afana nama-walnuts nama-alimondi.

3- Gwema ukudla okwandisa i-rumen

Uma sicabanga ngokuncipha, kufanele sinciphise ukudla okunomthelela omkhulu ekukhuluphaleni nasekukhuluphaleni.
Lokhu kudla kuhlanganisa:

• Ilayisi elimhlophe, isinkwa esimhlophe, ne-pasta emhlophe (konke ukudla okune-carbohydrate ecolisisiwe).
• Amaswidi namakhekhe.
• Amazambane athosiwe.

Ithiphu ebalulekile: Amazambane athosiwe angadliwa ngendlela enempilo ngokuwabilisa imizuzu emi-3, uwasike, bese ufaka amafutha amancane ethreyini noma i-Pyrex, ukupakisha amazambane bese ufaka kuhhavini.

Ukudla okusheshayo kwe-rumen

Kufanele ulandele lokhu kudla okusheshayo, futhi ufake lokhu kudla ekudleni kwakho ukuze ulahlekelwe isisindo futhi ulahlekelwe amafutha esiswini.

1 - I-yogurt

I-yogurt iwukudla okufanelekile ongakwengeza ekudleni kwakho, uma ufuna ukunciphisa umzimba, ingasiza ekuthuthukiseni uhlelo lokugaya ukudla, ukunciphisa ukuqunjelwa kanye negesi, futhi iphansi kwamafutha nama-calories, okwenza kube ukudla okusheshayo nokulula.

2 - amajikijolo

Ngokwami, ngincoma ukudla amajikijolo amaningi nezithelo ezinombala obomvu noma onsomi, njengama-strawberries namagilebhisi.Lokhu kudla kunganciphisa kakhulu amafutha angafuneki, ngaphezu kokuba nama-antioxidants amaningi, i-fiber, namavithamini.

3- Yidla izingxenye ezinhlanu zemifino nsuku zonke

Uma kuziwa ekunciphiseni isisindo nokulahlekelwa amafutha esiswini, ukudla ukudla okuyisihlanu kwemifino ehlukene ngosuku kungasiza ukulwa nokukhuluphala nokunciphisa amafutha esiswini ngenkathi uqinisekisa ukuthi udla imifino eluhlaza nephekiwe futhi unciphise isitashi.

Iyiphi indlela yokunciphisa i-rumen?

Njengoba kushiwo ngaphambili, ukulahlekelwa amafutha esiswini kudinga ukushisa ama-calories engeziwe, nokudla ukudla okunempilo okucebile nge-fiber okusiza ukulahlekelwa amafutha esiswini Nazi izindlela ezibaluleke kakhulu zokufeza lokhu:

• Phuza izinkomishi ezi-2-3 zetiye eliluhlaza, okungenye yeziphuzo ezinempilo ezizuzisayo, futhi ihluke etiyeni elivamile ngoba alikho ngaphansi kwenqubo ye-oxidation eshintsha izakhiwo zesitshalo setiye.
• Ukusetshenziswa kwansuku zonke kwamanzi amaningi, iziphuzo ze-herbal, izithelo ezintsha namajusi wemifino.
• Gwema ukufaka usawoti omningi ekudleni (ngincoma ukugwema ukufaka usawoti kumasaladi, futhi ijusi likalamula kuphela, uviniga, amakhambi kanye notamatisi kwanele ukuthuthukisa ukunambitheka, ngoba usawoti ugcina inani eliningi loketshezi emzimbeni, okubangela izinkinga zempilo futhi kunciphisa ukulahlekelwa kwamafutha esiswini).
• Yidla amaqanda nsuku zonke ngesidlo sasekuseni nesinkwa esinsundu nezingcezu zekhukhamba.
• Gwema ukuphuza amajusi anoshukela neziphuzo ezinoshukela omningi.

Indlela esheshayo yokulahlekelwa amafutha esiswini ezinsukwini ezimbili

Abantu abaningi bavame ukubhekana nobunzima ekususeni amafutha esiswini naphezu kokuzivocavoca, ngakho-ke kunezindlela ezilula ezingalahleka ngazo i-rumen, okulandelayo yizindlela ezibaluleke kakhulu:

• Ukuhlafuna ukudla kancane: Uma ukudla kudliwe ngokushesha, umuntu uzodla umoya omningi, obamba lomoya oweqile ohlelweni lokugaya ukudla futhi ekugcineni kuholele ekuqunjelweni.Ngakho-ke hlafuna kancane kancane ukudla okudlayo futhi ujabulele lokho okudlayo, ngeke nje kukusize ulahlekelwe amafutha esiswini. , kodwa nasekunciphiseni isisindo.isisindo ngokujwayelekile futhi ugweme izinkinga zempilo.
• Ukusetshenziswa kwe-bee honey ekwenzeni ubumnandi: Uma ufuna ukulahlekelwa amafutha esiswini, kufanele wazi ukuthi u-80% wokulahlekelwa kwamafutha esiswini uhlobene nokudla ukudla okunempilo nokunciphisa ukudla kwakho ushukela noma amaswidi ngoba agcwele ama-kilojoule, ngakho-ke zama ukusebenzisa uju eziphuzweni ukuze wenze ubumnandi, kuyilapho. ukudla ushukela ezithelweni ezomisiwe njengezithelo zomvini omisiwe kanye nezihlahla zomlimi uma uthanda Yidla okumnandi.
• Nciphisa ukudla kwakho kwe-carbohydrate: Ucwaningo oluningi lwembule ukuthi ama-carbohydrate angaholela ekukhuluphaleni nasekuqunjelweni.Uma ufuna ukulahlekelwa amafutha esiswini ngokushesha, nciphisa ukudla kwakho ama-carbohydrate acwengiwe, angasiza ekunciphiseni amafutha esiswini kakhulu.
• Ukusebenzisa i-vitamin C eyengeziwe: Izithelo ezifana namawolintshi, amakiwi, namagwava, wonke agcwele uvithamini C, akusiza ukuthi ulahlekelwe ngamafutha esiswini. Uvithamini C usiza nokulinganisela amahomoni futhi wehlise ukucindezeleka, okungenye yezimbangela zokukhuluphala namafutha esiswini.
• Hamba imizuzu emi-5 ngemva kokudla ngakunye. Enye yezindlela ezingcono kakhulu zokulahlekelwa amafutha esiswini ezinsukwini ezimbili nje iwukuhambisa umzimba ngokuqhubekayo, ungakwazi ukuhamba imizuzu emi-5 kancane ngemva kokudla ngakunye noma okungenani kanye ngemva kwesidlo sakusihlwa imizuzu engu-15 ukusiza ukunciphisa amafutha esiswini, futhi ungakwazi nokuhamba. isikhathi eside uma uyayithanda, futhi lokhu kuzoba usizo ekulahlekelweni yisisu ngokushesha.

Isisu siyancipha ngesonto

Amafutha e-Belly ahlotshaniswa nezifo eziningi kanye nezinkinga zempilo ngoba angamafutha ayingozi kakhulu emzimbeni, ngakho-ke lawa macebiso angalandelwa ukulahlekelwa amafutha esiswini esikhathini esingaphansi kwesonto.

1- Faka izinhlanzi ezinamafutha ekudleni kwakho

Izinhlanzi ezinamafutha njenge-saumoni, ama-sardine noma i-tuna ziwukudla okunamaprotheni amaningi futhi okucebile ku-omega-3 fatty acids, ngakho ukudla izikhathi ezingu-2-3 ngesonto zalezi zinhlanzi kunganciphisa ingozi yesifo senhliziyo futhi kushise amafutha esiswini.

2- Qala usuku lwakho ngesidlo sasekuseni esicebile ngamaprotheni

Amaprotheni akhuphula izinga lomzimba ngenkathi egcina isisindo semisipha ngesikhathi sokuncipha kwesisindo, ngakho-ke yidla iyogathi yamaGreki namaqanda ngesidlo sasekuseni, futhi uzozizwa ugcwele kuze kube yisikhathi sasemini ngaphandle kokuzwa indlala.

3- Phuza amanzi anele

Ngisho noma ungafuni ukulahlekelwa amafutha esiswini, ukuhlala u-hydrated kubaluleke kakhulu empilweni yakho yonke.
Kunconywa ukuphuza izingilazi zamanzi ezingu-8-10 ngosuku, njengoba lokhu kuzosiza ukushisa ama-calories amaningi.Kungcono futhi ukuphuza amanzi ngaphambi kokudla ukuze unciphise ukudla.

Ukunciphisa i-rumen nezinqe ngaphandle kokudla

Njengoba kushiwo ngaphambili, ukulahlekelwa amafutha esiswini kungenye yezinto ezinzima kakhulu, kodwa ngokuvamile lapho isisindo silahleka kuwo wonke umzimba, amafutha e-belly kanye nezinqe nawo azokwehla, ngakho ukulandela lezi zindlela ezilandelayo kungasiza ukulahlekelwa isisindo nokulahlekelwa isisindo.

• Gwema ukuphuza iziphuzo ezibandayo: Eqinisweni, ukusebenzisa lezi ziphuzo kungenye yezimbangela ezivame kakhulu zokuthola isisindo kanye nokubukeka kwe-rumen, ngakho-ke zama ukugwema ukuziphuza ukuze uzuze isisindo esinempilo.
• Ukuphuza ikhofi: Sonke siyazi ukuthi kunezinzuzo nezinkinga ze-caffeine, kodwa ukuphuza izinkomishi ezi-2 zekhofi ngosuku kungasiza ukushisa amafutha amaningi, ikakhulukazi esiswini nasezinqeni, ngakho-ke kungcono ukunciphisa inani likashukela ekhofi noma ngisho netiye.
• Ukudlala ezemidlalo: Ukufaka noma yiluphi uhlobo lokuzivocavoca ohlelweni lwakho lwansuku zonke, olufana nokuhamba, ukugibela ibhayisikili, ukubhukuda, noma ukusunduza-ups nokuzivocavoca kwamandla, kungakusiza wehlise isisindo futhi ulahlekelwe yisisu nezinqe ngaphandle kokudla.
• Phuza amanzi kalamula usuku lonke: Sivame ukuzwa ngokuphuza amanzi kalamula esiswini esingenalutho ekuseni, kodwa lokhu kungenziwa nganoma yisiphi isikhathi sosuku ukuze uthole izinzuzo eziningi zezempilo, kuhlanganise nokulahlekelwa isisindo nokugwema ukuqunjelwa.

Ukuzivocavoca kokunciphisa isisu

Ngaphandle kokudla ukudla okunempilo, ukuvivinya umzimba kungenye yezindlela eziphumelela kakhulu zokwehlisa isisindo, futhi ukufaka ukuzivocavoca esimisweni sakho sansuku zonke kuzoletha ezinye izinzuzo, okuhlanganisa ukuthuthukisa isimo sengqondo, ukunciphisa ingozi yesifo senhliziyo nokuqinisa amathambo.
Okulandelayo ukuzivocavoca ukuze ulahlekelwe amafutha e-belly:

• Ukuhamba ngezinyawo: Ukuhamba kubhekwa njengenye yezindlela ezingcono kakhulu zokuzivocavoca umzimba kanye ne-rumen ngoba nje kuyindlela enethezekile nelula yabaqalayo ngaphandle kokuthenga noma iyiphi into, futhi ukuphikelela nokuhamba nsuku zonke imizuzu engu-30 kunciphisa amafutha omzimba kanye nokujikeleza okhalweni ngesikhathi esincane futhi ngaphandle kokunye. umzamo, ngakho-ke zama ukuhamba ngemva kwesidlo sakusihlwa, noma uthathe inja Ukuze uhambe nawe!
• Ukugibela ibhayisikili: Lokhu kuvivinya umzimba kudume kakhulu, kuthuthukisa ukuqina, futhi kungasiza ukwehlisa isisindo namafutha esiswini, futhi izindawo zokuzivocavoca eziningi zinamabhayisikili amile, angagitsheliswa esikhundleni sokugibela ibhayisikili lendabuko ngaphandle.
• I-Yoga: Ngenye indlela edumile, esethole ukuthandwa okukhulu futhi yasabalala emazweni aseNtshonalanga, ikakhulukazi eminyakeni yamuva nje. I-Yoga iyindlela enhle yokunciphisa ukucindezeleka nokwandisa izinga lokuguquguquka nokuqina. Kunezindlela ezahlukene kanye nezikole zokuzijwayeza i-yoga, lapho uthisha oyisipesheli ulandela inqubekelaphambili yabadlali, futhi alungise lokho abangawela kukho. Ukusuka emaphutheni angase abaveze ekuqineni kwemisipha, nokho, izikhundla ze-yoga zingenziwa kalula, ezihlala imizuzwana embalwa ekhaya ukuqinisa imisipha yesisu futhi inikeze umzimba amandla nobungqabavu, futhi kunezinhlelo eziningi zokwenza i-yoga nge-inthanethi.
• PilatesLo msebenzi uwukuzivocavoca okulula kwabaqalayo, okusiza ekunciphiseni i-rumen.Ukuzivocavoca kwe-Pilates kuncike eqenjini lokuzivocavoca, okuhloswe ngalo ukuqinisa umzimba, ikakhulukazi imisipha yesisu. abantu abaningi bakuthola Kuyajabulisa futhi kuthuthukise ukuguquguquka komzimba namandla.
• Imfezi: Lokhu kuvivinya umzimba kungenye yezivivinyo ze-yoga ezingenziwa kalula ekhaya ukuze ulahlekelwe ngamafutha esiswini.
  Ulele nje ebusweni imilenze ibheke emuva, nokwenza izingalo zibheke kukhaphethi kuphakamise ikhanda nesifuba kube sengathi ubheke ophahleni lwegumbi, kucatshangelwa ukuthi izingalo ziqonde ngokuphelele futhi izintende zezandla. izandla zihlezi phansi.

Ithiphu elibalulekile: Kungcono ukugwema lo msebenzi uma umuntu enezinkinga zomgogodla noma iqolo.

Izidakamizwa zokunciphisa isisu

Kusenomehluko phakathi kongoti bokudla okunomsoco ekuphuzeni imishanguzo yokwehlisa isisindo kanye neyokwehlisa isisindo.Abanye bakholelwa ukuthi kungcono ukulandela ukudla okunempilo nokuzivocavoca njalo, kanti abanye bakholelwa ukuthi imishanguzo yokwehlisa umzimba ingasetshenziswa.Ngakho-ke, okulandelayo yizinto zokwehlisa isisindo kanye nemithi yokulahlekelwa kwamafutha esiswini, futhi kufanele ukhethe!

I-1-Phentermine

Lo muthi uvuselela isimiso sezinzwa esiyinhloko (imizwa nobuchopho), okwandisa ukushaya kwenhliziyo futhi kunciphise ukudla.
Lo muthi usetshenziswa ikakhulukazi ukwehlisa i-cholesterol nokwehlisa isisindo.
Uncoma ukugwema ukusetshenziswa kwe-phentermine uma ukhulelwe, njengoba lesi sidakamizwa siyi-FDA esigunyazwe yi-US Food and Drug Administration.

2- Lorcaserin Hydrochloride

Igama lomkhiqizo walesi sidakamizwa yi-Belviq.
Lesi sidakamizwa sisebenza ukulawula ukudla nokushisa amafutha, futhi sisiza ekwelapheni i-cholesterol ephezulu, kodwa njenganoma yisiphi isidakamizwa, kunemiphumela emibi, ehlanganisa ikhanda, ukukhwehlela, ukukhathala, nokuntula ukunaka nokugxila.

3- I-Bupropion Hydrochloride

Igama lomkhiqizo walo muthi lithi Contrave.
Lesi sidakamizwa saziwa kakhulu njenge-antidepressant futhi yeka ugwayi, futhi selapha ukuluthwa utshwala nanoma yiziphi izidakamizwa.
I-Berberobion kukholakala ukuthi yandisa umsebenzi we-dopamine (i-hormone yenjabulo) ebuchosheni, esiza ukunciphisa isifiso sokudla nokwandisa amandla.
Lesi sidakamizwa singanyusa umfutho wegazi futhi sinyuse izinga lokushaya kwenhliziyo ngakho akufanele sisetshenziswe abantu abanomfutho wegazi ophakeme.

Wazini ngamaphilisi okunciphisa i-rumen slimming?

Nakuba amaphilisi okwehlisa isisindo kanye namaphilisi okunciphisa i-rumen engase abe nemiphumela esheshayo, abanye bayabona ukuthi ayingozi kakhulu futhi anemiphumela engemihle eyingozi Ngaphambi kokuthi sibhekisele kulawa maphilisi, ake sazi kuqala ukuthi iyini le miphumela emibi engadingeki:

• Ukuqwasha: Abanye abantu baqaphele ngemuva kokuphuza amaphilisi okunciphisa umzimba ukuthi adala ukuqwasha ngisho nokubona izinto ezingekho, ngoba lawo maphilisi aqukethe i-amphetamine, enza umuntu ancike kuwo aze afinyelele ezingeni lokulutheka, okuholela ekungalawuleni komphefumulo kanye neminye imonakalo.
• Ukuchama njalo: (Okokuhlangenwe nakho kwabanye abangani) Ngempela, amaphilisi okunciphisa umzimba angabangela ukuchama njalo ngoba ehlisa ukumuncwa kwamafutha emathunjini amancane.Abanye bangase bacabange ukuthi le nkinga ilula, kodwa ukuchama njalo - isikhathi eside - kungase kulimaze izinso. nobende, futhi ekugcineni kuholele emiphumeleni emibi kakhulu.
• I-Anorexia: Amaphilisi amaningi okunciphisa i-rumen asebenza ekwehliseni isifiso sokudla, okuthi ngokuhamba kwesikhathi kubangele ukuphazamiseka kwamathumbu kanye nezinkinga zempilo.
• ukulahlekelwa inkumbulo: Ngemva kokuphuza amaphilisi okunciphisa umzimba, abanye abantu baphinde babe nomuzwa wokuphelelwa amanzi emzimbeni kanye nokulahlekelwa ukudla.Uma le mithi iphuzwa isikhathi eside, ingase ibangele ukulahlekelwa inkumbulo nokungaboni kahle.

Okulandelayo amaphilisi abaluleke kakhulu okunciphisa i-rumen:

1- Garcinia Cambogia Extract

Lawa maphilisi aphakathi kwezidakamizwa ezisetshenziswa kakhulu zokwehlisa isisindo. Lawa maphilisi asiza ukucindezela ukudla kanye nokulawula ushukela wegazi kanye namazinga e-cholesterol.
I-Garcinia cambogia extract idume kakhulu emhlabeni wonke kodwa inemiphumela emibi efana naleyo eshiwo ngenhla.

2- Ubhontshisi

Amaphilisi e-rumen slimming afaneleka ngokukhethekile kwabesifazane, aqukethe i-vitamin B12 ne-vitamin B6, ngaphezu kwephesenti elihle le-turmeric, elisiza ukwakheka kwayo okuqinile ekushiseni amafutha futhi kufinyelele imiphumela emihle.

3- Amaphilisi e-caffeine

I-caffeine yaziwa ngokuvuselela ubuchopho nesimiso sezinzwa, ikusize uhlale uqaphile, futhi ivimbele ukukhathala nokukhathala. Ukusebenzisa amaphilisi e-caffeine nakho kungaholela ekwehleni kwesisindo kanye nokushiswa kwamafutha.
Nokho, kunezinhlobonhlobo zeziphuzo ezine-caffeine njengetiye eliluhlaza, ikhofi, noshokoledi omnyama ezingenza kahle.

Isisu esinciphayo uSally Fouad

Nazi ezinye izindlela zemvelo ezivela kusazi sokudla okunomsoco u-Sally Fouad zokunciphisa i-rumen nokulahlekelwa isisindo:

• Qiniseka ukuthi udla isinkwa se-wholemeal namanye ama-carbohydrate ayinkimbinkimbi njengamalentili, amantongomane, nembewu (njengethanga nembewu ye-chia).
• Yiba neyogathi yesiGreek enejusi kalamula omncane ukuze udle.
• Ukunciphisa ukudla okunamafutha, ikakhulukazi amafutha ezilwane (amafutha agcwele) njengebhotela, ukhilimu kanye nemikhiqizo yobisi enamafutha agcwele.
• Phuza izinkomishi ezimbili zetiye eliluhlaza nsuku zonke, ngemva kwasekuseni nasemini, cishe amahora amabili.
• Ukuzivocavoca umzimba ukuqinisa imisipha yesisu nokunciphisa i-rumen.
• Gwema ukuphuza amanzi ngesikhathi sokudla, futhi kungcono ukuwaphuza okungenani imizuzu engama-30 ngaphambi kokudla.

Yiziphi izeluleko zika-Sally Fouad zokunciphisa i-rumen slimming?

Uma ufuna ukunciphisa amafutha esiswini, ngizokunikeza amathiphu abaluleke kakhulu ukuze uthole isisu esiyisicaba futhi esiphelele futhi ukhiphe isisu.

• Qinisekisa ukuthi udla izithelo nemifino eminingi nsuku zonke, okungcono ukugcina izikhumba, futhi uzidle ziluhlaza noma ziphekwe kancane.
• Phuza itiye le-chamomile ngaphambi kokulala ukuze uthuthukise ukulala futhi usize ukuphumula.
• Qinisekisa ukuthi udla inkukhu nenhlanzi ngaphezu kokudla inyama ebomvu, futhi ukhethe izinhlanzi ezinamafutha njenge-tuna, ama-sardines, i-mackerel, ne-salmon ngoba aqukethe iphesenti eliphezulu lama-fatty acids aziwa nge-omega-3, ucwaningo oluqinisekise ukuthi luwusizo ukunciphisa amafutha esiswini kanye nokulahlekelwa isisindo.
• Phuza amanzi kalamula ngaphambi kokudla kwasekuseni (uju oluncane lungangezwa).

Izingozi ze-rumen fat

Ososayensi baveze ukuthi abantu abanomzimba we-apula basengozini enkulu yokufa.Ngaphezu kwalokho, laba bantu bangaphathwa isifo senhliziyo ngamaphesenti angu-2.75, kodwa akudingeki bakhathazeke ngokuzungeza ukhalo lwabo.

Cabanga ngohlobo lwamafutha endaweni yesisu Uma amafutha amaningi esisu enganyakazi lapho ehamba noma ehamba, kuba yingozi kakhulu. Angamafutha ajulile angaphakathi ngaphansi kwezicubu zesisu, anqwabelana kule ndawo, futhi ngenxa yalesi sizathu iyingozi kakhulu ngoba ihlotshaniswa nesifo sikashukela sohlobo XNUMX nomfutho wegazi ophakeme.umfutho wegazi nezinye izinhlobo zomdlavuza.

Odokotela abaningi bakholelwa ukuthi amangqamuzana amafutha esiswini akhulula inani elikhulu kakhulu lama-fatty acids, angabangela ukwanda kukashukela egazini kanye nokuntuleka kwehomoni ye-insulin, ngakho-ke zama ukunciphisa ukujikeleza okhalweni, ukulandela ukudla okunempilo, nokuzivocavoca ukuze ugweme. i-rumen nokunciphisa ukwenzeka kwalezi zingozi ezibaluliwe.

Amathiphu okufanele alandelwe ukuze kuncishiswe i-rumen

Kunamathiphu amaningi alula angalandelwa ukuze unciphise amafutha esiswini futhi ulahlekelwe isisindo ngokujwayelekile.

1- Zinike isikhathi esanele

Abanye abantu bangase bacabange ukuthi ukuncipha kunganyamalala phakathi nezinsuku ezimbalwa.Kungase kudingeke wamukele iqiniso lokuthi ukuncipha kudinga isikhathi eside ukuze uthole imiphumela ephawulekayo neqondile.Kufanele sazi ukuthi umzimba udinga isikhathi ukuze uvumelane nezinguquko ezenzekayo. ngesikhathi sokulahlekelwa isisindo, ngakho-ke kufanele ukhethe Indlela engcono kakhulu evumelana nawe futhi unikeze isikhathi sayo.

2- Ungaphuzi/ungadli ama-calories amaningi

Iziphuzo eziningi esezilungisiwe ziqukethe ushukela omningi ngokunyuka kwenani lama-calories.Lezi ziphuzo ezifakwe ushukela zingasiza ukwenza inqubo yokulahlekelwa isisindo ibe nzima nakakhulu futhi isimo sibe sibi nakakhulu, ngakho-ke kungcono ukuphuza amajusi emvelo amasha. (Ngincoma ukudla izithelo esikhundleni sokusikhama ukuze ungalahlekelwa imicu).

3- Ukwandisa inani lokudla libe yizidlo ezinhlanu ngosuku

Ukulawula ukudla kungenye yezindlela ezibalulekile ekulahlekelweni kwe-rumen, ngakho-ke kungcono ukwandisa inani lokudla libe yizidlo ezinhlanu ngosuku, ukuze ezinye zazo zihlanganisa ukudla okulula okufana namantongomane, imbewu, izinto ezibhakwayo ezenziwe ngofulawa we-wholemeal neyogathi. , lokhu kuqinisekisa ngezinga elikhulu ukulawulwa kwezinga likashukela egazini futhi kwandisa ukushiswa kwamafutha.