Izindlela ezingcono kakhulu ezingama-20 nokuzivocavoca ukuze unciphise izinqe nezinqe futhi ulahlekelwe amafutha ngeviki

Akungabazeki ukuthi wonke umuntu wesifazane uzama ukunakekela ukubukeka kwakhe nomzimba wakhe ukuze afinyelele isimo esihle nesikhangayo, futhi amafutha anganqwabelana ezindaweni ezihlukahlukene zomzimba, kanti izingxenye ezidinga kakhulu ukunciphisa kungase kube izinqe kanye indawo yamathanga.
Kulesi sihloko, sizofunda mayelana nezindlela zokupheka ezibaluleke kakhulu nezivivinyo zokunciphisa izinqe, kanye namanye amathiphu.
Funda uqhubeke.

Yiziphi izimbangela zokunqwabelana kwamafutha ezinqeni?

Ziningi izinto ezingabangela amafutha ezinqeni.
Nazi izizathu ezibaluleke kakhulu:

• Ukudla okungenampilo: Ngokuvamile, ukudla esikudlayo kunendima ebalulekile ekuthinteni umzimba, futhi ukudla kwakho kungahlolwa nokuthi kuhle noma kubi.Uma ungadli imifino eminingi, izithelo, i-fiber, amaprotheni nama-carbohydrate ayinkimbinkimbi, futhi esikhundleni salokho dla ukudla okusheshayo, ngokuqinisekile uzoqongelela amafutha endaweni yezinqe nesisindo siyanda.
• Ukushoda kokuzivocavoca: Nakuba ukudla kubaluleke kakhulu, ukuvivinya umzimba nakho kubalulekile ekuzuzeni isisindo esifanele nokugwema ukukhuluphala emzimbeni.
  Kalula nje, uma ungenzi noma yiluphi uhlobo lokuzivocavoca noma unyakazisa umzimba wakho ngokuqhubekayo, ama-calories engeziwe azotholwa ezinqeni, emathangeni naseziswini.
• I-DNA: Kwesinye isikhathi umuntu angakwenza kahle konke kodwa kube nesisindo eseqile, uma kunjalo kungase kube khona ufuzo olufana nomzali onamafutha ezindaweni ezithile zomzimba.
  Kunabantu abazivocavocayo nabadla ukudla okunempilo, futhi basakhuluphala, ngakho-ke umuntu kufanele azi isizathu sangempela salokhu, futhi abheke umndeni ukuze athole impendulo ecacile ukuze athole ukwelashwa nezindlela ezifanele.

Indlela yokunciphisa izinqe

Shintsha ukudla kwakho

Ukwazi ukuthi mangaki ama-calories umuntu adinga ukunciphisa umzimba kubaluleke kakhulu.
Ukudla okufana nemifino emisha, inyama engenawo amandla nenhlanzi, okusanhlamvu nemifino kuzosiza ukwakha ukudla okunomsoco ukuze kukhishwe amafutha ezinqeni.
Kufanele sazi ukuthi ukudla imifino njengokudla okulula, iningi lazo eliqukethe ama-calories angaphansi kwe-100 ngokudla ngakunye, kusiza ukunciphisa izinqe nokunciphisa isisindo.

2- Gwema ama-carbohydrate alula

Akuzona zonke izinhlobo ze-carbohydrate ezifanayo - empeleni - zihluke kakhulu komunye nomunye, ngakho-ke ake sithole.

Ama-carbohydrate ayinkimbinkimbi yilawo athatha isikhathi eside ukugayeka, okunikeza umuntu amandla ahlala isikhathi eside ngaphandle kokuguquguquka kushukela osegazini, futhi ama-carbohydrate ayinkimbinkimbi ahlanganisa okusanhlamvu okuphelele, izithelo nemifino, kuyilapho ama-carbohydrate alula enika amandla amandla ngokushesha futhi khona-ke ngemva kwesikhathi esifushane, umuntu uzizwa Ngendlala kanye nokwenyuka kwe-insulin, futhi lapho lokhu kwanda kwenzeka, kuholela ekugcinweni kwama-carbohydrate, abese eguqulwa abe amafutha, ngakho-ke gwema noma wehlise ama-carbohydrate alula ngangokunokwenzeka ngoba ziyingozi kakhulu.

3- Ukunyakaza nokusebenza komzimba okuqhubekayo

Noma yikuphi ukuvivinya umzimba kusho ukushisa ama-calorie, ikakhulukazi ukuvivinya umzimba.
Isibonelo, uma unesisindo esingu-150 kg, uzoshisa cishe ama-calories angu-150 lapho uhamba imizuzu engu-30, kodwa uzoshisa ama-calories angaphezu kuka-400 uma ugijima noma wenza ukuqeqeshwa kwe-cardio noma amandla, ngakho qiniseka ukuthi uzivocavoca amahora angu-3-5. . izinsuku ngeviki ukuze wehlise izinqe futhi ukhiphe amafutha amaningi.

4- Yidla ukudla okubabayo

Ukudla ukudla okuqukethe upelepele oshisayo kanye namakhambi avuthayo kunamandla okunyusa izinga lokushiswa kwamafutha, ngakho lokhu kudla kusiza ukushisa ama-calories amaningi usuku lonke, futhi lokhu kusho ukunciphisa amafutha ezinqeni nasemathangeni, ngakho-ke zama ukufaka upelepele ezitsheni ze-pasta. , amasaladi, noma amasobho.

Futhi, ungakhohlwa ukuthi ukungezwa kwe-pepper emnyama kuphumelela kakhulu ekulahlekeni kwesisindo, futhi abanye abantu baphuza amajusi emvelo aqukethe i-pepper emnyama ukuze balahlekelwe isisindo.

Encisha izinqe namathanga ngesonto

Uma usanda kubona amafutha anqwabelene engxenyeni engezansi yomzimba, ikakhulukazi ezinqeni nasemathangeni, khona-ke kufanele uwasuse ngokulandela lezi zindlela zokunciphisa umzimba, ezinjengalezi:

• Gwema ukudla okusheshayo:

Amafutha eqile ezinqeni nasemathangeni akhombisa ukuthi udle ama-carbohydrate amaningi alula, (okungekuhle) amafutha, kanye nama-preservatives, konke atholakala ekudleni okusheshayo.
Kuphinde kukhombise ukwenyuka kukashukela egazini kanye nokugcinwa kwamandla kumafutha, ngakho-ke kufanele uqhele ekudleni ukudla okusheshayo ukuze uqinisekise ukuncipha kwezinqe ngesikhathi esifushane.

• Ukunciphisa izinqe ngokugijima:

Ukuzivocavoca kwe-Cardio kuyindlela ethandwa kakhulu futhi enhle kakhulu yokushisa amafutha amaningi emzimbeni, futhi lokhu kungenziwa kalula ngokugijima ekhaya noma ukuthatha uhambo nabangane bakho ukuze uzilolonge imizuzu engama-60 okungenani izinsuku ezintathu ngesonto futhi uzobona. umehluko ngesonto elilodwa.

• Phuza amanzi amaningi:

Ukusebenzisa amanzi amaningi nsuku zonke nakho kuzokusiza uzizwe ugcwele, okusho ukudla ukudla okulula ngamanani amancane.
Lapho inani lama-kilojoule lincishisiwe, lokhu kuvimbela ukunqwabelana kwamafutha ezinqeni nasemathangeni, ngaphezu kokugcina amangqamuzana omzimba kahle nangokufanele.

• Kufanele udle inani elihle lamaprotheni:

Kuyaziwa ukuthi amaprotheni ayisakhiwo somzimba, futhi uma umuntu engadli amaprotheni anele, khona-ke imisipha, isikhumba nezinwele zizobhekana nalokhu kuntuleka.
Ucwaningo luye lwaqinisekisa nokuthi amaprotheni asiza ukugawula amafutha futhi anciphise ukudla, ngakho ukwandisa iphesenti lamaprotheni ekudleni kwakho kwansuku zonke kuzokwandisa umuzwa wakho wokusutha ngenkathi ulinganisa ama-hormone, okusiza ukugcina isisindo esinempilo.

Amaresiphi okunciphisa izinqe

Nazi izindlela zokupheka ezibaluleke kakhulu nezindlela ezilula zokunciphisa izinqe:

• Ukudla izithelo: Ukudla izithelo nsuku zonke akukona nje kuphela ngenxa yezinzuzo zezempilo kodwa zine-calorie ephansi, zicebile ngezakhi kanye ne-fiber.
  Nakuba isithelo sinoshukela, akulona uhlobo oluyingozi (olungahlungiwe) olungakhuphula amazinga kashukela egazini futhi lukhuthaze ukugcinwa kwamafutha. Kufanele udle izithelo eziningi, ikakhulukazi izithelo ezisawolintshi, amahalananda, i-kiwi nama-strawberry.
•  Yehlisa inani likasawoti: Ukusebenzisa usawoti omningi kusiza ukugcina uketshezi oluningi emzimbeni, futhi lokhu kubangela ukuqunjelwa futhi kungathinta umzimba wonke, ikakhulukazi ezinqeni nasemathangeni, ngakho nciphisa ukudla kukasawoti ngangokunokwenzeka futhi wengeze amakhambi nezinongo ukuze uthole okungcono. ukunambitha kanye nokwenza ngcono ukunambitheka kokudla ngaphezu kokunciphisa ukuqoqwa kwamafutha futhi kuyokwenza Uwuphawule umehluko ngokushesha.
• udle Wonke amavithamini eqembu B: Amavithamini B anomphumela omuhle ekujikelezeni kwegazi, okwenza ubuchopho bukwazi ukuthatha isidingo saso somoya-mpilo kanye nezakhamzimba ezidingekayo emzimbeni.
  Ukushoda kwale vithamini kungabangela ukungalingani kwamahomoni kanye nokumuncwa kabi kokudla.

Phakathi kwemithombo engcono kakhulu yamavithamini B: okusanhlamvu, amantongomane, iyogathi nemvubelo, ngakho qiniseka ukuthi udla lokhu kudla ngokuqondile ukuze ugweme ukungagayeki kahle, ukunqwabelana kwamafutha, nezinye izinkinga zempilo.

Amakhambi okunciphisa izinqe nasemaceleni

Okunye ukudla namakhambi kungasiza ukunciphisa izinqe futhi kulahlekelwe amafutha anqwabelene kwezinye izindawo zomzimba.
Ukufaka amakhambi nezinongo ekudleni kwakho kuzothuthukisa ukunambitheka kokudla kwakho futhi kukusize ulahlekelwe isisindo.

1- Isinamoni

Lesi sitshalo singesinye sezitshalo ezinhle kakhulu ezisebenza ngempumelelo ekususeni amafutha amaningi emzimbeni.
Uma kuthathwa njalo, kuzosiza ukulinganisa ushukela wegazi ngokwemvelo, futhi kwandise umuzwa wokusutha, okuholela ekulawuleni ukudla.
Ngaphezu kwalokho, isinamoni isiza ukukhulisa imetabolism futhi isuse i-cholesterol embi egazini.

2 - Ginseng

Uma ufuna amakhambi okunciphisa izinqe nezinhlangothi futhi ulahlekelwe isisindo ngokujwayelekile, i-ginseng inhle kulokho.
Olunye ucwaningo lwembula ukuthi i-ginseng isiza abantu abakhuluphele ukuba balahlekelwe amaphesenti amakhulu esisindo.
Lesi sitshalo sizuzisa kakhulu - ngokusekelwe kokuhlangenwe nakho kwabanye abangani - ukuthi kufanele sibe ekudleni kwakho ukuze ulahlekelwe isisindo.

3- Upelepele omnyama

I-black pepper idume kakhulu ngenxa yephunga layo elimnandi elihlukile, futhi ivimbela ukwakheka kwamaseli amasha amafutha.
Upelepele omnyama ungomunye wamakhambi angcono kakhulu okwehlisa isisindo futhi unamandla asebenzayo okushisa amafutha, njengokungathi uzilolonge imizuzu engu-20, ngakho-ke kufanele ungeze ngaphezulu kwesobho elinamajusi noma iziphuzo, futhi upelepele omnyama ungaba futhi. kwengezwe kumasaladi aluhlaza esikhundleni sekhumini.

4- Isinaphi

I-mustard iwumndeni ofanayo we-cruciferous njengeklabishi, i-broccoli, ne-cauliflower.
Imbewu yesinaphi enombala onsundu inamandla okukhulisa izinga lokugayeka kokudla emzimbeni ngo-25%, okusiza ukushisa ama-calories amaningi, ukwehlisa isisindo, nokunciphisa izinhlangothi nezinqe.

5 - I-Turmeric

Singase siqaphele ukuthi amanye amazwe, njenge-India neThailand, anesisindo esinempilo, futhi awanawo isisu noma amafutha amaningi emzimbeni.
Isizathu salokhu ukuthi basebenzisa i-curry ezitsheni eziningi, futhi lesi sitshalo sisiza ukuvimbela ukwakheka kwamafutha, ngakho-ke i-curry kufanele ifakwe enkukhu eyosiwe, noma ne-basmati rice, noma nenyama nenhlanzi ukuze ukunciphisa izinqe.

6- Ujinja

Lesi sitshalo siqukethe ama-anti-inflammatory compounds asiza ukuthobisa futhi akhulule udonga lwesisu.
I-ginger iqukethe nezinto eziletha ukushisa emzimbeni, okusiza ukuthuthukisa imetabolism futhi kushise amafutha amaningi.

Uma ungeza i-ginger ngokudla noma lapho wenza isiphuzo se-ginger nge-lemon noju ongezwe kuso, kuzonciphisa isifiso sokudla, futhi kungenye yezitshalo ezingcono kakhulu futhi ezinamandla kakhulu zokulahlekelwa isisindo ezisebenza kahle futhi ngokushesha.

Encisha izinqe nasemaceleni

Abesifazane abaningi bahlushwa amafutha engeziwe kwezinye izindawo zomzimba, ikakhulukazi ezinqeni nasemaceleni, ngakho-ke kunezinyathelo ezingalandelwa ukuze unciphise umzimba kulezo zindawo, kanye nesiphuzo sokunciphisa umzimba ezinqeni nasemaceleni. :

• Ukuphuza ikhofi: Ucwaningo oluningi luye lwabonisa ukuthi abantu abahlushwa ukukhuluphala, ukudla ikhofi nsuku zonke kungakhuphula kakhulu izinga lokushiswa kwamafutha, okusiza nasekunciphiseni izinqe nezinhlangothi.
• Ukuzivocavoca: Akubona bonke abantu abafuna ukuya ejimini ukuze bazivocavoce, ngakho ukuhamba kungalandelwa ngokushesha futhi njalo ekunciphiseni amafutha aqoqwe ezinqeni nokulahlekelwa isisindo ngokujwayelekile.
• Khulisa ukudla kwakho kwe-calcium: Abanye bangase bacabange ukuthi i-calcium izuzisa kakhulu empilweni yamathambo, kodwa iyadingeka futhi ekwakheni imisipha eqinile, njengoba i-calcium ikhuthaza ukukhula kwemisipha.
  Kwabesifazane abafuna ukunciphisa izinqe nasemaceleni, ukudla okunothe nge-calcium kusiza ekulahlekelweni kwamafutha kulezo zindawo.
• Ukudla izithelo ezisawolintshi njengokudla okulula: Esikhundleni sokuphendukela ekudleni okulungile noma ama-crackers nama-cookies agcwele ama-carbohydrates alula noshukela, zama ukufaka izithelo ze-citrus ekudleni kwakho ukuze unciphise amafutha futhi uzuze isisindo esinempilo.
  Kukhona ucwaningo olushicilelwe ku-Journal of Biochemistry ukuthi ukudla okucebile kuma-polyphenols, okutholakala ezithelweni ze-citrus, kusiza ukushisa amafutha amaningi ngaphezu kwanoma yiziphi izidakamizwa zokulahlekelwa isisindo.
  Ngaphezu kwezithelo ezisawolintshi, zicebile ngevithamini C elwa nokuvuvukala, ngakho kufanele udle amawolintshi, amagilebhisi, nejusi kalamula.
• Yidla ama-appetizers anempilo: Eqinisweni, kukhona ukudla okusetshenziswa njengama-appetizers (ama-appetizers) okusiza ukukhuluphala.
  Isibonelo, i-sambousek, esetshenziswa njenge-side dish kanye nama-appetizers.Lokhu kudla kugcwele ama-carbohydrate alula namafutha angenampilo, ikakhulukazi uma kusetshenziswa izindlela zokuthosa, kodwa ukudla isaladi yemifino noma isobho elinopelepele omnyama kanye ne-turmeric.Lokhu kudla ukusiza ukugcwalisa isisu futhi kunikeze umuzwa wokusutha, futhi kuholele ekwehleni kwesisindo nokuncipha.

Izinqe zokuzivocavoca umzimba

Ukuhlala uqinile kungaba inselele kulezi zinsuku.
Abantu abaningi bahlala isikhathi eside phambi kwekhompyutha noma emsebenzini wabo, okusiza ukukhuluphala futhi kuqoqwe amafutha ezinqeni, esiswini, njalonjalo.Kuyadingeka ukwenza izivivinyo ukuze unciphise amafutha amaningi futhi ufinyelele enempilo futhi isisindo esihle. Okulandelayo izivivinyo zokunciphisa izinqe nezinqe:

1- Umfutho wamaphaphu

Lokhu kuvivinya umzimba kuqondise ngokukhethekile ingxenye engezansi yomzimba, futhi ingenye yezivivinyo ezibaluleke kakhulu zokunciphisa izinqe nezinqe, okwenza kusebenze futhi kuqinise leyo misipha.
Lokhu kuvivinya umzimba kuyasebenza futhi ekudambiseni ubuhlungu beqolo.

• Yima izinyawo zihlukene.
• Thatha isinyathelo esikhulu emuva ngomlenze wakho wesokunxele, wehlisa kancane umzimba wakho njengoba wenza kanjalo.
• Gobisa idolo langaphambili libe ngamadigri angu-90 kuyilapho ungavumeli idolo elingakwesokudla ukuthi lithinte phansi.
• Buyela emuva endaweni yokuqala (umile) bese uphinda izikhathi ezimbalwa.
• Phinda ngakolunye uhlangothi.
• Ama-Dumbbells angabanjwa ngezandla zombili ukuze uthole imiphumela engcono.

2 - Izikwele

Ama-squats angenye yezindlela zokuzivocavoca ezibaluleke kakhulu, ezijwayele ukuqinisa imisipha yezinqe, imilenze kanye nesisu ngesikhathi esisodwa, ngaphezu kokunciphisa izinqe.
Ocwaningweni olwenziwa ngo-2009 kuJournal of Physical Therapy, umphumela wokuvivinya umzimba ekuqiniseni imisipha yesisu, ukunciphisa izinqe, nokunwebeka kakhulu ingxenye engezansi yomzimba.

• Yima izingalo zakho ziqonde phambi komzimba wakho ukuze uthole ibhalansi.
• Yehlisa kancane kancane umzimba wakho sengathi uzohlala phansi bese wehlisa kancane isinqe sakho.
• Umhlane kufanele uqonde phakathi nalokhu.
• Asukume kancane futhi.
• I-dumbbell ingabanjwa uma u-squatting ukwandisa umphumela.

3 - Yoga

Ukuzivocavoca okukhulu okusekelwe kufilosofi yasendulo yamaNdiya.
Ziningi izindlela zokuzijwayeza i-yoga, futhi enye yezindlela eziyinkimbinkimbi kakhulu ze-yoga i-yoga asanas, lapho umdlali egcina khona izikhundla ezithile isikhathi eside uma kuqhathaniswa.
Izindlela eziningi ze-yoga zisiza ukunciphisa umzimba, ukwandisa izinga lokuguquguquka komzimba, futhi zisize ukuqeda amafutha anqwabelene ezinqeni, ezinqeni nasesiswini.

Futhi ngincoma ukuzijwayeza i-yoga, ehlanganisa cishe imizuzu engu-20 yokunyakaza okunzima okwenza umdlali akhuphule izinga lokushaya kwenhliziyo nokujuluka, ngaphezu kokuzijwayeza ukwelula umzimba ngokuphakamisa izingalo phezulu nangemuva kuze kube yilapho ingemuva lezandla lithinta phansi ngemuva ikhanda.

4- Ukuma ngomlenze owodwa (owodwa umlenze deadlift).

Lokhu kuvivinya umzimba kusiza ukuqinisa imisipha yesisu, ikakhulukazi ingxenye engezansi yomzimba, ukunciphisa izinqe nezinqe, futhi kuqinisa imisipha yemilenze.

• Yima ngomlenze owodwa izandla zakho nhlangothi zombili.
• Donsela omunye umlenze emuva ngenkathi ubambe iqolo lakho liqondile.
• Ukuncika phambili kusuka ezinqulwini ukuze idolo likhule kakhulu.
• Buyela emuva endaweni yokuqala, bese uphinda izikhathi ezimbalwa ngokushintshanisa imilenze.

Encisha izinqa ekhaya

Iningi labesifazane linamafutha amaningi ezinqeni nasemathangeni.
Nakuba ingxenye engezansi yomzimba ingakhanga, ikakhulukazi ngemuva, ukunqwabelana kwamafutha amaningi kule ndawo kungase kunciphise ukukhanga kwakho nokubukeka kwakho okujwayelekile Ngakho-ke, sizofunda ngezindlela ezibaluleke kakhulu zokunciphisa umzimba ezinqeni, ezingakwazi kwenziwe ekhaya.

• Ukugibela ibhayisikili:

Kungase kubonakale sengathi ukugibela ibhayisikili akushisi ama-calories engeziwe ngenxa yokuthi kusebenzisa imilenze kuphela, kodwa le ndlela iphumelela kakhulu ekunciphiseni izinqe, ukuqinisa izingalo, nokuqinisa nokunciphisa isisu futhi.

Kungase kube khona noma kungabi khona izivivinyo zokunciphisa izinqe ekhaya, ungasebenzisa ibhayisikili elivamile noma uye ejimini ukuyokwenza, okuthi ngehora elilodwa kungashise cishe ama-calories angu-600.

• Engeza ama-electrolyte engeziwe ekudleni kwakho:

Lezi zakhi zokulandelela, njenge-calcium, i-magnesium, ne-potassium, zingatholakala kwezinye iziphuzo zezemidlalo kanye nokudla okuningi.
Wonke la maqembu anento eyodwa afana ngayo: usawoti.
Uma umzimba unama-electrolyte amaningi, umzimba uzogcina usawoti omncane.

Kuyasiza futhi ukugcina ibhalansi yoketshezi, ngakho-ke ukugcinwa kwamanzi ngeke kwenzeke, ngakho-ke kunconywa esifundazweni saseNew York sase-US ukuthi kudle imifino enamaqabunga amnyama, iyogathi nobhanana ngoba iyimithombo emihle kakhulu yezinhlobo ezahlukene zama-electrolyte, okusiza ekunciphiseni umzimba. izinqe ngesikhathi esincane kakhulu.

• Ukuphuza ikhofi ekuseni:

Ikhofi linomphumela omncane wokukhipha isisu futhi lingashukumisa inqubo ye-metabolism, namandla omzimba okushisa amafutha anqwabelene ezinqeni, esiswini nasemathangeni, ngakho ukuphuza inkomishi yekhofi ekuseni noma ezimbili kungasiza ekunciphiseni umzimba futhi ugweme ukuphuza ikhofi ngokweqile. ukuze angabangeli ukuqwasha nokuqwasha.

• Ukunciphisa izinqe ngokuzivocavoca kwe-cardio:

Ukuvivinya umzimba nge-Aerobic kungenye indlela yokukhipha usawoti omningi, uketshezi kanye namafutha.Ngaphezu kwalokho, noma yikuphi ukuvivinya umzimba kuholela ekwandeni kwezinga lokushaya kwenhliziyo, okusiza ukushisa amakholori amaningi futhi kukhishwe amafutha omzimba. \

Ukweqa izintambo kuwumsebenzi omangalisayo ongashisa amakhalori amaningi ngehora elilodwa, kufika kuma-calories angu-700.
Intambo yokweqa isiza ukuqinisa imilenze, ukunciphisa izinqe, nokwenza nesisu sibe sicaba.

Izinqe zokuzilolonga ngeviki

Ingabe ufuna ukugqoka i-jeans yakho oyintandokazi noma ingubo ehlanganisiwe ephathini futhi ukhathazekile ukuthi uzoqongelela amafutha endaweni yezinqe? Ngokubambisana, sizofunda ngokuzivocavoca okubaluleke kakhulu ukususa amafutha amaningi futhi uqinise izinqe ngokushesha ngangokunokwenzeka.

Ukuzivocavoca kokuqala:

• Ekathini elithambile, lala phansi imilenze yakho iqonde emuva.
• Gobisa umzimba phezulu bese ubheka uphahla lwegumbi.
• Qondisa izingalo ngokuphelele futhi ubeke izintende zezandla kukhaphethi.
• Ukugoba komzimba kungancishiswa kuye ngokuthi unamandla kangakanani futhi uma ungenawo iqolo.

Ukuzivocavoca kwesibili:

• Sukuma bese ugobisa umzimba wakho kancane kancane ukuze umzimba wakho uthathe isimo somnsalo.
• Ukuncika ezandleni ukusuka ngaphambili nasezinyaweni ukusuka ngemuva nokwenza ikhanda lilenga phansi phakathi kwezingalo.

Ukuzivocavoca kwesithathu:

• Lala ngakwesokudla izandla ngemuva kwentamo.
• Phakamisa umlenze wesokunxele phezulu ngokusemandleni akho bese wehlisela emuva phansi izikhathi ezimbalwa.
• Indlela efanayo yenziwa ohlangothini lwesobunxele.

Ukuzivocavoca kwesine:

• Ehlezi onqenqemeni lwesihlalo, enakekela ukuqinisa ngemuva.
• Okunye ukuzivocavoca kwesihlalo kungenziwa ngokuma phambi kwaso futhi nibambe izandla ngomlenze owodwa welulele emuva bese wehlela phansi.
  Phinda lo msebenzi ngokushintshana ngomunye umlenze.

Ukuzivocavoca kwesihlanu:

• Yima, bese ugobisa umzimba wakho phansi kancane kancane kuze kube yilapho izintende zithinta phansi futhi zihambisana nezinyawo ezivela ngaphandle.
• Phakathi nalokhu, donsa isisu ngaphakathi bese uletha ikhanda eduze kwamadolo ngangokunokwenzeka.
• Uma ungeke ukwazi ukwenza lesi sikhundla, amadolo angagoba kancane ukuze kube lula ukunyakaza.
• Lokhu kuvivinya umzimba, nakuba kunzima kancane, kuhle kakhulu ekuqiniseni izinqe nokunciphisa isisu.

Izinqe namathanga okunciphayo kwabesifazane ngeviki

Nazi ezinye izindlela zokunciphisa amathanga kwabesifazane.

amaprotheni ukwandisa imetabolism

Ngokwe-athikili eyanyatheliswa kuyi-Journal of Nutrition ngo-2014, amaprotheni akhulisa izinga lakho lokuguquguquka, noma inani lama-calorie owashisa, cishe ngo-5-10%, okusiza ekunciphiseni isisindo kanye namathanga amancane.

Ukudla okune-fiber ephezulu

Abantu abaningi abadli i-fiber eyanele ekudleni kwabo.
Ochwepheshe bokudla okunomsoco batusa amagremu angu-38 efayibha kwabesilisa namagremu angu-25 kwabesifazane ngosuku.
Kunemithombo eminingi ene-fiber ephezulu kanye nama-kilojoule aphansi.
Ngokusho kwedatha evela eMnyangweni Wezolimo wase-US:

• Isilimo esidliwayo esinamagatsha anamanzi: 1.6 amagremu wefayibha nama-calories angu-16 (cishe inkomishi yesilimo esidliwayo esinamagatsha anamanzi oqoshiwe).
• I-Okra: amagremu angu-2 efayibha nama-calories angu-18 (cishe uhhafu wenkomishi).
• I-Broccoli: 2.6 amagremu wefayibha nama-calories angu-27 (uhhafu wenkomishi).
• Izaqathi: 2.3 amagremu we-fiber nama-calories angu-27 (uhhafu wenkomishi yezaqathi ezisikiwe).
• Amajikijolo: amagremu angu-4 efayibha nama-calories angu-32 (uhhafu wenkomishi).

Ukuzivocavoca njalo

Ukuvivinya umzimba njalo okufana nama-aerobics, ukuqeqeshwa kwamandla, i-cardio, noma ngisho nokugibela izitebhisi kufinyelela imiphumela engcono kakhulu yazo zonke izingxenye zomzimba, kuhlanganise namathanga.

Ukuqeqeshwa nokuqiniswa kwamathanga

Nakuba kungekho ukuvivinya okuqondile okusiza ekunciphiseni amafutha emathangeni, ezinye izivivinyo zingenza leyo ndawo iqine futhi ithuthukise ukubukeka kwayo ngokujwayelekile.Ukunyakaza okuhle kakhulu ama-squats agxile emathangeni, ezinqeni nasezinqeni.

Encisha izinqe namathanga

Ukulandela ukudla okunempilo, ngaphezu kokuzivocavoca, kungasiza ukunciphisa izinqe namathanga kwabesifazane ngesikhathi esifushane. Nazi izindlela ezingcono kakhulu zokufika lapho.

• Ukudla okunekhalori ephansi: Umgomo wakho oyinhloko kufanele kube ukulahlekelwa cishe ngo-1 kg ngesonto, ngakho kungase kudingeke udle ama-calories ambalwa ngosuku.
  Isibonelo, ukudla ama-calories angu-1500 ngosuku kuyindlela efanele yokulahlekelwa isisindo, ngaphezu kokudla amagremu angu-35-60 wamafutha anempilo kanye nama-150-250 amagremu ama-carbohydrate ayinkimbinkimbi ngosuku.
• اUkugxila kulokho okuphuzayo: Enye yemikhuba emibi abantu abaningi abayenzayo ukuphuza kakhulu iziphuzo ezibandayo, iziphuzo ezinikeza amandla, amajusi asevele enziwe, nokunye.
  Lezi ziphuzo ziqukethe iphesenti eliphezulu likashukela elingase lifinyelele kuma-kilojoule angu-300 (njengebhodlela le-Coca-Cola), futhi lokhu kuzoholela ekwandeni kwesisindo nokunqwabelana kwamafutha ezinqeni nasemathangeni, ngakho-ke zigweme lezi ziphuzo ngokuphelele noma uzikhawulele kakhulu. ngangokunokwenzeka.
• Ibhuloho le-Ling Butt Lokhu kuvivinya umzimba kungenye yezivivinyo ezisebenza kahle kakhulu ezisiza ukunciphisa amathanga nezinqe futhi kunciphise i-rumen.
  Lala phansi futhi uguqe ngamadolo, ugxile ekubekeni izinyawo ngokuqinile.
  Beka izingalo zakho emaceleni uphakamise umzimba wakho ongezansi.
  Ukwehla kubuyiselwa phansi, futhi lokhu kunyakaza kuphindaphindwa izikhathi eziningana.
  Lokhu kunyakaza kungaphezu kokumangalisa futhi imiphumela iyashesha.
  
• Ukuhlala emaphethelweni esihlalo: Ukuzivocavoca okulula nokulula kokunciphisa izinqe namathanga.
  Hlala esihlalweni esiqinile nezinyawo phansi namadolo agobe nge-engeli engama-degree angama-90.
  Abeke izintende zezandla ngaphandle kwamadolo ngenkathi eziphushela ngaphandle, aphinde aphefumulele phezulu ngenkathi enza kanjalo.

Ukwelapha izinqe ngomuthi wokunciphisa umzimba

Uma uzame ukunciphisa umzimba futhi ulahle amafutha aqoqwe ezinqeni ngokudla okuthile nokuzivocavoca, futhi akuzange kuholele emiphumeleni ephawulekayo, eminye imithi kanye nezithako zokudla okunomsoco ezingasiza ekuqedeni isisindo esengeziwe zingasetshenziswa, okuhlanganisa nokunciphisa izinqe.

1- I-Lean Bean I-Female Fat Burner

Lo mkhiqizo uyinombolo yokuqala yabasubathi, abangashisa amanoni angafuneki futhi bafinyelele imigomo maqondana nomzimba omncane.

Izinzuzo:

• Zonke izithako zingokwemvelo.
• Ayiqukethe izikhuthazi eziyingozi.
• Inombolo yokuqala kwabesifazane.

I-2-PhenQ yokulahlekelwa isisindo

Uma ukudla kwakho nokuzivocavoca umzimba kunganele ukushisa amafutha aqoqiwe, le mithi ingasiza.
Ifomula ekhethekile yokwehlisa isisindo futhi unciphise isifiso sokudla futhi uphakamise isimo sakho sengqondo ngesikhathi esifanayo.
Iqukethe izingcaphuno zikapelepele omnandi kanye nopelepele omnyama okhuphula i-metabolism ukusiza ukushisa ama-calories amaningi, okuvimbela nokwakheka kwamafutha, futhi i-caffeine nama-amino acid akhona kulo mkhiqizo athuthukisa izinga lamandla.

Izinzuzo:

• Iqukethe izithako ezifana nopelepele, i-caffeine, nenhlaba.
• Ithuthukisa imetabolism futhi ishisa ama-calories engeziwe.
• I-piperine ekhona kupelepele ivimbela ukwakheka kwamafutha amasha.

3- Skinny Gal Weight Loss for Women

Isengezo esisebenzayo sokulahlekelwa isisindo, esiphephile ngo-100% kwabesifazane abanezithako zayo zemvelo ukuze bazuze imiphumela emihle ngesikhathi esincane.

Izinzuzo:

• 100% okumsulwa futhi kuphephile.
• Iletha imiphumela enamandla nesheshayo.
• Yakhiwe e-USA.

I-4-Hydroxycut Drink Mix

Lena inombolo yokuqala yaseMelika yokuthengisa ukwehla kwesisindo kanye nomkhiqizo wokunciphisa izinqe.
Ifomula efundwa odokotela nezazi zokudla okunomsoco enyusa izinga lokugayeka kokudla kwakho emzimbeni, futhi alinawo ushukela futhi linambitheka kahle.

Izinzuzo:

• Umthengisi ongcono kakhulu waseMelika iminyaka eminingi ebhizinisini lokunciphisa umzimba.
• Ushukela mahhala.
• Kuzwakala kumnandi.

5- I-Advanta Yengeza Iphilisi Lamanzi Lemvelo Le-Diuretic

Lawa maphilisi enziwa ngezitshalo ezikhishwe ezitshalweni ezisiza ekufinyeleleni ukulinganisela okunempilo koketshezi emzimbeni.
Isengezo sokudla esicebile kuvithamini B6 kanye ne-potassium ukusiza ukuqeda amanzi amaningi emzimbeni.
Lo mkhiqizo usetshenziselwa ikakhulukazi abantu abanamanzi amaningi emizimbeni yabo.

Izinzuzo:

• Kuyasiza ukunciphisa amanzi amaningi emzimbeni.
• Inothile nge-potassium ne-vitamin B6.
• Iphephile kwabesilisa nabesifazane.

Izingozi zokulandela izindlela zokupheka zokunciphisa izinqe

Kungokwemvelo ukuthi ufune ukwehlisa isisindo futhi unciphise izinqe zakho ngokushesha ngangokunokwenzeka.Kodwa-ke, kunezingozi ezithile okufanele uzazi ngaphambi kokulandela izindlela zokupheka zokunciphisa umzimba.

Ucwaningo oluningi luye lwabonisa ukuthi abantu abalahlekelwa isisindo kancane kancane banamathuba amaningi okugcina isisindo esikhathini eside.
Ukulahlekelwa umzimba ngokushesha kungaholela ezingozini zempilo.
Uma ungadli ama-calories anele, ungase ube sengcupheni yokungondleki kahle, ngakho-ke nansi eminye yomonakalo obangelwa ukuncipha ngokushesha:

• ukuqothuka kwezinwele: Enye yezingozi ezivame kakhulu ngenkathi ulandela izindlela zokunciphisa isisindo ukuqothuka kwezinwele.Isizathu salokhu ukuthi uma sidla ama-calories ambalwa kakhulu, umzimba ungase ungatholi imisoco eyanele yokusekela ukukhula kwezinwele, okuholela ekuqothukeni kwezinwele.
• ukukhathala okukhulu Ukuntuleka kwe-iron ne-folic acid ekudleni kwakho kungaholela engcupheni yokuzizwa ukhathele, ugula kakhulu, kanye ne-anemia, ngakho qiniseka ukuthi ulandela izindlela zokupheka ezine-iron ngenkathi ulahlekelwa izinqe zakho.
• Amasosha omzimba abuthakathaka: Ukungawatholi ama-calories anele kanye nezakhamzimba kungenza buthaka amasosha akho omzimba futhi kwandise amathuba okutheleleka ngezifo.
• I-Osteoporosis: Ukuntuleka kwevithamini D, i-phosphorus ne-calcium ekudleni kwakho kungase kubangele amathambo abuthakathaka, ngakho-ke kufanele uthathe umthamo owanele walezi zakhi ukuze ugweme ukukhumuzeka kwamathambo ngenkathi ulahlekelwa isisindo.

Amathiphu abalulekile okunciphisa izinqe

• Ukugxila ekudleni ukudla okunempilo nokungalungisiwe kuyisihluthulelo sokunciphisa umzimba kanye nokunciphisa izinqe zakho.
• Ukuphuza amanzi amaningi kungasiza umzimba ukuba ukhiphe amafutha amaningi emzimbeni.
• Ukwenza izivivinyo zokwakha imisipha, njengokuphakamisa izinsimbi noma ukuvivinya umzimba okunamandla (okungathatha imizuzu engama-60).
• Lala kahle (amahora angu-6-8) ukuze unikeze umzimba amandla adingekayo ngosuku olulandelayo kanye nokulahlekelwa isisindo ngempumelelo.
• Ungakulandeli ukudla: Ngokwami, angikukhuthazi ukulandela ukudla ukuze wehlise isisindo.
  Abantu abaningi baye bazama izindlela eziningi zokunciphisa umzimba, kodwa ekugcineni bahluleka.
  Ukwamukela indlela yokuphila enempilo yimpumelelo yokugwema ukukhuluphala nokunqwabelana kwamafutha ezinqeni, esiswini, njll.
  Kalula nje, kufanele sazi ukuthi ukudla zonke izakhi, ukudla ukudla okunempilo, nokuhlanganyela kunoma yiluphi uhlobo lokuzivocavoca umzimba kuyisiqinisekiso sokugcina isisindo esinempilo.

Amathiphu aphezulu okugcina isisindo esinempilo sihlanganisa:

• Ukudla ukudla okunothe nge-fiber ngo-60% nsuku zonke.
• Yidla isilinganiso esisesilinganisweni samaprotheni.
• Gwema ukudla okugayiwe kanye nokudla ezindaweni zokudlela.
• Gwema iziphuzo ezinoshukela nokudla.
• Shintshanisa ama-carbohydrate alula (isinkwa esimhlophe, ipasta emhlophe, noma ilayisi elimhlophe) ukuze uthole okusanhlamvu.