Engeri 5 ez'okukendeeza amasavu mu lubuto (Fat-Burning Strategies)

Okola dduyiro nnyo... olya bulungi nga bwe kisoboka... era obuzito bwo bugenda buvaako mpola. Omubiri gwo guwulira nga guweweevu ate nga gulina toned kati. Naye waliwo ekibuuzo kimu ekikuli mu birowoozo. "Wadde nkola nnyo, lwaki oluwuzi luno olw'amasavu (flab) oluteetaagibwa ku mubiri gwange terugenda mangu?"

Naddala bw’oba ​​mukyala, omanya ennaku eva ku layeri y’amasavu g’olubuto agafuluma ng’oyambala empale esinga obulungi. Bw’oba ​​musajja, oyinza okuwulira ennaku entono olw’ ‘olubuto’ olukwonoona endabika yo ey’obuvubuka. Ddala, okwokya kuno okw’amasavu kulina okuba okwangu okusinga kuno? Kisaanye okuba eky’angu, nedda?

Ka tulabe engeri y’okunoonyaamu eby’okugonjoola ekizibu kino mu ngeri ya ssaayansi. Mu kiwandiiko kino, tugenda kwogera ku ngeri 5 ezisinga obulungi ez’okugoba amasavu agateetaagisa ku mubiri.

1. Ka tusooke tutegeere ekituufu.

Nga tetunnatandika lugendo luno, tulina okutegeera embeera entuufu.

Ekisooka: "Tetusobola kumala gakendeeza masavu wonna." Gano ge mazima abantu abasinga gebatayagala kuwulira. Mu ngeri endala, bw’oba ​​oyagala okukendeeza amasavu mu lubuto lwo lwokka, olina okukola ennyo okukendeeza amasavu mu mubiri gwonna. Amasavu g’omubiri gwo okutwalira awamu bwe gakendeera, amasavu g’olubuto nago gajja kukendeera.

Ekyokubiri: Olina okugiwa obudde. Tewali bulogo buyinza kuleetera masavu gano okubula mu kiro kimu. Bw’okola dduyiro obulungi n’ofuga endya yo, osobola okulaba ebirungi mu myezi mitono. Obuzito obuli ku minzaani buyinza obutakyuka, naye ojja kukiraba nti kati engoye zo zituukira bulungi era tezikyanywezeddwa.

Ensonga eyokusatu: Oyinza obutasobola kuddamu kufuna mubiri ogutaliimu mafuta gwe walina mu myaka gyo egy’obukulu 20. Ensonga lwaki kino kiri bwe kityo eri nti bwe tukaddiwa, olususu lwaffe lubulwa obugumu. Olususu bwe lugenda luseeyeeya, olususu lw’amafuta lweyongera okulabika.

Mu ngeri y’emu, bwe tukaddiwa, ebinywa byaffe bikendeera, ate mu kiseera kye kimu, omubiri gwaffe gukendeera. Kino kitegeeza nti omutindo amasavu kwe gookebwa gukendeera. Luno lutalo luzibu katono. Naye si nti tekisoboka singa ogezaako.

Okay, kale katutegeere reality eno tulabe ekiyinza okukolebwa.

2. Kola dduyiro wa cardio omungi

Enteekateeka ennungi ey’okukola dduyiro ow’okulongoosa emisuwa y’omutima yeetaagibwa nnyo okwokya amasavu.

Okutambula amangu dduyiro munene nnyo. Naye bw’oba ​​omaze akaseera ng’okola dduyiro ate nga n’okutuusa kati tokendeeza ku masavu mu mubiri, kiyinza okwetaaga okwongera ku sipiidi yo katono.

• Yongera ku nnaku: Bw’oba ​​okola dduyiro ennaku bbiri mu wiiki, kikole ennaku ssatu.
• Yongera ku budde: Bw’oba ​​odduka emisinde okumala eddakiika 30, yongere okutuuka ku ddakiika 45.

Okutendekebwa mu bbanga (interval training) y’engeri endala ennungi ey’okwokya amasavu. Mu ngeri ennyangu, kizingiramu okukyusakyusa dduyiro ow’amaanyi ennyo n’omukozi ow’amaanyi amatono. Teebereza okutambula ku sipiidi ey’ekigero okumala eddakiika 5, olwo n’odduka okumala eddakiika 5. Okutambula okumala eddakiika endala 5, olwo n’oddamu okudduka. Bw’okikola mu ngeri eno kyokya kalori nnyingi n’amasavu okusinga dduyiro owa bulijjo.

3. Tewerabira okusitula obuzito!

Abantu bangi balowooza nti cardio y’engeri yokka ey’okukendeeza amasavu. Ekyo kikyamu. Okutendekebwa mu maanyi, okufaananako n’okutendekebwa mu buzito, kitundu kikulu nnyo mu nkola y’okwokya amasavu.

Kubanga gy’okoma okuba n’ebinywa ebingi, gy’okoma okwokya amasavu amangu ne bw’oba ​​oyimiridde buyimiridde.

Bw’oba ​​mupya mu kino, okusitula obuzito ennaku 3 mu wiiki, okumala eddakiika nga 30 buli mulundi, kimala. Bw’omala okufuga amasavu g’omubiri gwo, osobola okukuuma ekifaananyi ekyo ng’okikola ennaku bbiri mu wiiki.

Ekisinga obukulu kwe kukola dduyiro w’omubiri gwo gwonna. Si kimala kumala gakola dduyiro w’emikono gyo okukendeeza amasavu mu mikono. Olina okukola dduyiro w’ebinywa byonna ebikulu mu mubiri gwo. Kino bw’oba ​​tokimanyi, kikulu okunoonya amagezi okuva eri omutendesi alina obumanyirivu.

Ebintu bino bikuume mu birowoozo ng’ositula obuzito.

Okusobola okwongera okwokya amasavu, ebintu abakyala n’abasajja bye balina okussaako essira nga basitula obuzito bya njawulo katono.

4. Ddala dduyiro w’olubuto (Crunches) akola?

Abantu bangi balowooza nti singa bakola sit-ups oba crunches lukumi olunaku, basobola okufiirwa amasavu gonna agali mu lubuto. Naye ekyo si kituufu ddala.

Kale migaso ki? Ebinywa by’olubuto bwe bifuuka eby’amaanyi ne bitonnya, olubuto lwo lulabika bulungi. Bw’oba ​​omaze ebbanga nga tokola dduyiro ate ng’olubuto lunafu ate nga luweweevu, dduyiro ono ajja kukuyamba okulongoosa ebinywa ebyo n’ofuna ekifaananyi ekirungi. Kale tolekulira kukola dduyiro mu lubuto.

5. Ka tukyuse ddala empisa zo ez’okulya.

Emmere ya "magic" mmeka gy'owulidde ku eyo eyokya amasavu? Chili peppers, emmere y’amata erimu amasavu amatono, n’ebirungo eby’enjawulo bye biri ku lukalala luno.

Waliwo amazima agamu mu kino. Okunoonyereza okumu kulaga nti emmere ezimu zisobola okwongera ku sipiidi y’okukyusakyusa emmere yaffe. Okugeza ebirungo ebiyitibwa capsinoids ebisangibwa mu chili peppers bisobola okwongera katono okwokya amasavu. Ekikolwa kino kyeyoleka nnyo mu bantu abalina Body Mass Index (BMI) esukka mu 25, ekitegeeza nti batwalibwa ng’abagejjulukuka.

Naye tosigama ku mmere ya bika bino byokka. Okulya kyonna ky’oyagala olunaku lwonna n’okubeera n’omubisi gw’enjuki omutono tekijja kwokya masavu. Ekisinga obulungi kwe kufuula emmere ey’ekika kino eyokya amasavu ekitundu ku mmere ey’enjawulo.

Kale endya eno ey’enjawulo kye ki?

• Empeke enzijuvu - ebintu nga omuceere ogwa kitaka, mukene, ne oats.
• Protein omugonvu - ebyennyanja, enkoko (etaliiko lususu), amagi, entangawuuzi, entangawuuzi.
• Ebibala n’enva endiirwa bingi.
• Okunywa waakiri egiraasi z’amazzi 8 olunaku.

Ekirala ekikulu kwe kulya emmere entonotono eziwerako olunaku lwonna mu kifo ky’okulya emmere ennene omulundi gumu. Bw’olya emmere ennene omulundi gumu, kizibu omubiri okugikwata, era amaanyi agateetaagisa gaterekebwa ng’amasavu. Naye bw’olya emmere entonotono emirundi egiwerako olunaku, osobola okukuuma amaanyi g’omubiri n’okukuuma omubiri gwo nga gutambula bulungi. Enkola eno osobola n’okugigezaako.

Nga bino byonna biri mu birowoozo, kirungi okwogera n’omusawo wo oba omukugu mu by’endya akuwe amagezi ku nteekateeka y’endya n’okukola dduyiro ekusaanira.