Uzilolonga nzima... utya ukutya okunempilo kangangoko unako... kwaye ubunzima bakho buyahla kancinci. Umzimba wakho uziva ulula kwaye uthambile ngoku. Kodwa kukho umbuzo omnye engqondweni yakho. "Nangona ndisebenza nzima kangaka, kutheni le maleko ingafunekiyo yamafutha emzimbeni wam ingasuki ngokukhawuleza?"
Ingakumbi ukuba ungumfazi, uyazi intlungu evela kumamathelo esisu ahlala ephuma xa unxiba ibhulukhwe yakho entle. Ukuba uyindoda, ungaziva ukhathazekile kancinci 'ngesisu' esonakalisa inkangeleko yakho yobutsha. Ngokwenene, oku kutshiswa kwamafutha kufanele kube ngokukhawuleza kunoko? Kufanele kube lula, akunjalo?
Makhe sibone indlela yokufumana izisombululo zesayensi kule ngxaki. Kweli nqaku, siza kuthetha ngeendlela ezi-5 ezilungileyo zokususa amafutha angafunekiyo emzimbeni.
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1. Masiqale siqonde inyani.
Ngaphambi kokuba siqale olu hambo, kufuneka siqonde imeko yokwenyani.
Into yokuqala: "Asinakukwazi ukulahla amanqatha naphi na." Le yinyaniso abantu abaninzi abangafuni ukuyiva. Ngamanye amazwi, ukuba ufuna ukunciphisa amanqatha esiswini sakho kuphela, kuya kufuneka usebenze nzima ukuze unciphise amanqatha emzimbeni wakho wonke. Xa ipesenti yamafutha emzimbeni wakho iyonke incipha, amanqatha esiswini sakho nawo aya kuncipha.
Into yesibini: Kufuneka uyinike ixesha. Akukho mlingo unokwenza la mafutha adityaniswe ngobusuku obunye. Ukuba uzilolonga kakuhle kwaye ulawula ukutya kwakho, ungabona iziphumo ezilungileyo kwiinyanga ezimbalwa. Ubunzima esikalini busenokungatshintshi, kodwa uya kuqaphela ukuba iimpahla zakho ngoku zilingana ngcono kwaye azisabambeki.
Ingongoma yesithathu: Usenokungaphindi ukwazi ukufumana umzimba ongenamafutha owawunawo xa wawuneminyaka engama-20. Isizathu soku kukuba njengoko sikhula, ulusu lwethu luphelelwa bubuthambile. Njengoko ulusu luwohloka, umaleko weoyile ubonakala ngakumbi.
Ngokufanayo, njengoko sikhula, ubunzima bemisipha yethu buyancipha, kwaye kwangaxeshanye, imetabolism yethu iyancipha. Oku kuthetha ukuba izinga lokutshiswa kwamafutha liyancipha. Eli lidabi elinzima kancinci. Kodwa akunakwenzeka ukuba uzama.
Enyanisweni, kulula kakhulu ukuthintela ukuba i-oil slick ingenzeki kunokuyisusa xa sele ikhona.
Kulungile, masiqonde le nyaniso size sibone ukuba yintoni enokwenziwa.
2. Yenza umthambo ngakumbi we-cardio
Inkqubo efanelekileyo yokuzilolonga yokulungisa isifo sentliziyo ibalulekile ekutshiseni amafutha.
Ukuhamba ngokukhawuleza ngumthambo omhle kakhulu. Kodwa ukuba ubuzilolonga ixesha elide kodwa awukanciphisi amafutha emzimbeni, kunokufuneka unyuse isantya sakho kancinci.
- Yandisa inani leentsuku: Ukuba uzilolonga iintsuku ezimbini ngeveki, zenze iintsuku ezintathu.
- Yandisa ixesha: Ukuba ubaleka imizuzu engama-30, yongeza ukuya kwimizuzu engama-45.
Uqeqesho lwexeshana yenye indlela entle yokutshisa amafutha. Ngamafutshane, lubandakanya ukutshintshana phakathi kokuzivocavoca ngamandla aphezulu kunye nokuzivocavoca okuncinci. Khawuthelekelele uhamba ngesantya esiphakathi imizuzu emi-5, uze ubaleke imizuzu emi-5. Ukuhamba eminye imizuzu emi-5, uze ubaleke kwakhona. Ukwenza ngale ndlela kutshisa iikhalori ezingaphezulu kunye namafutha amaninzi kunokuzivocavoca rhoqo.
3. Ungalibali ukuphakamisa iintsimbi!
Abantu abaninzi bacinga ukuba i-cardio yeyona ndlela yokunciphisa amafutha. Akulunganga oko. Uqeqesho lokuqinisa umzimba, njengoqeqesho lobunzima, yinxalenye ebaluleke kakhulu yenkqubo yokutshisa amafutha.
Kuba okukhona unezihlunu ezininzi, kokukhona utshisa amanqatha ngokukhawuleza nokuba umi nje ungashukumi.
Ukuba usandul’ ukuqala ukwenza oku, ukuphakamisa iintsimbi iintsuku ezi-3 ngeveki, malunga nemizuzu engama-30 ngexesha, kwanele. Wakuba ulawule amafutha omzimba wakho, ungawugcina loo mzimba wakho ngokwenza oko iintsuku ezimbini ngeveki.
Eyona nto ibalulekileyo kukuzilolonga umzimba wakho wonke. Akwanelanga ukuzilolonga nje iingalo zakho ukuze unciphise amanqatha engalo. Kufuneka uzilolonga zonke izihlunu eziphambili emzimbeni wakho. Ukuba awuqhelananga noku, kubalulekile ukufuna iingcebiso kumqeqeshi onamava.
Zikhumbule ezi zinto xa uphakamisa iintsimbi.
Ukuze kusetyenziswe kakhulu ukutsha kwamafutha, izinto ekufuneka abafazi namadoda bagxile kuzo xa bephakamisa iintsimbi zahlukile kancinci.
| Ingcebiso | Kwabasetyhini | Kwamadoda |
|---|---|---|
| Inani leempendulo (Iimpendulo) | Yenza umthambo omnye izihlandlo ezili -12-15 . | Yenza umthambo omnye izihlandlo ezisi -8-12 . |
| Yintoni ekufuneka uyiqwalasele | Endaweni yokunyusa ubunzima, zama ukunyusa inani leephindaphindo. | Zama ukunyusa ubunzima obuphakanyiswayo ngamanye amaxesha. |
4. Ngaba ukuzilolonga isisu (iiCrunches) kuyasebenza ngokwenene?
Abantu abaninzi bacinga ukuba ukuba benza i-sit-up okanye i-crunches eziliwaka ngosuku, banokulahlekelwa yiyo yonke i-fat esiswini sabo. Kodwa oko akuyonyani ngokupheleleyo.
"Ii-sit-up aziyi kunyibilikisa ngqo amafutha esiswini sakho. Kodwa ziya kuqinisa izihlunu zesisu sakho."
Ngoko ke, zithini iingenelo? Xa izihlunu zakho zesisu ziqina kwaye ziqinile, isisu sakho sibonakala singcono. Ukuba awuzange uzilolonge ixesha elide kwaye isisu sakho sibuthathaka kwaye sityhafile, ezi zivivinyo ziya kukunceda uqinise ezo zihlunu kwaye ube nomzimba omhle. Ngoko ke musa ukuyeka ukuzilolonga ngesisu.
5. Masitshintshe ngokupheleleyo indlela otya ngayo.
Zingaphi ukutya "okumangalisayo" ozivileyo malunga nokutsha kwamafutha? Iipepile zeChili, ukutya kobisi okunamafutha aphantsi, kunye nezinye izongezo zikolu luhlu.
Kukho inyaniso ethile koku. Ezinye izifundo zibonise ukuba ukutya okuthile kunokunyusa isantya semetabolism yethu. Umzekelo, iikhompawundi ezibizwa ngokuba zii-capsinoids ezifumaneka kwi-chili peppers zinokunyusa kancinci ukutsha kwamafutha. Esi siphumo sibonakala ngakumbi kubantu abane-Body Mass Index (BMI) engaphezulu kwama-25 eminyaka, oko kuthetha ukuba bathathwa njengabatyebileyo.
Kodwa musa ukuthembela kolu hlobo lokutya kuphela. Ukutya nantoni na oyithandayo imini yonke kunye nokutya iitshili ezimbalwa akuyi kutshisa amafutha. Eyona nto ilungileyo onokuyenza kukwenza olu hlobo lokutya olutshisa amafutha lube yinxalenye yokutya okunesondlo.
Ngoko ke yintoni le nto yokutya okunesondlo?
- Iinkozo ezipheleleyo - izinto ezifana nerayisi emdaka, i-buckwheat, kunye ne-oats.
- Iproteni engenamafutha - intlanzi, inkukhu (engenalusu), amaqanda, iitships, ii-peas.
- Iziqhamo nemifuno emininzi.
- Ukusela ubuncinane iiglasi ezisi-8 zamanzi ngosuku.
Enye into ebalulekileyo kukutya izidlo ezincinci ezininzi imini yonke endaweni yokutya isidlo esikhulu ngexesha elinye. Xa usitya isidlo esikhulu ngexesha elinye, kunzima ukuba umzimba ukwazi ukusiphatha, kwaye amandla angafunekiyo agcinwa njengamafutha. Kodwa xa usitya izidlo ezincinci izihlandlo ezininzi ngemini, unokugcina inqanaba lamandla omzimba kwaye ugcine imetabolism yakho isebenza kakuhle. Ungazama le ndlela.
Ucinga ngako konke oku, kungcono ukuthetha nogqirha wakho okanye ingcali yesondlo ukuze ufumane iingcebiso malunga nokutya kunye nesicwangciso sokuzilolonga esifanelekileyo kuwe.
Umyalezo Wokuya Ekhaya
- Awunakunciphisa amafutha kwindawo enye yomzimba wakho, ngoko ke gxila ekunciphiseni amafutha emzimbeni wakho wonke.
- Ukuzilolonga nge-cardio kubalulekile entliziyweni. Iindlela ezifana noqeqesho oluthatha ixesha elithile zinokukunceda utshise amafutha amaninzi.
- Ungalibali ukuphakamisa iintsimbi. Yakha izihlunu kwaye yonyusa imetabolism.
- Ukutya okunempilo nokulinganiselekileyo kubaluleke ngaphezu kokutya "okumangalisayo".
- Olu hambo luthatha ixesha. Yiba nomonde kwaye uzame ngolindelo olusengqiqweni. Iziphumo ziya kuza ngokuqinisekileyo!
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