Izindlela Ezi-5 Zokunciphisa Amafutha Esisu (Amasu Okushisa Amafutha)

Uzivocavoca kanzima... udla ukudla okunempilo ngangokunokwenzeka... futhi isisindo sakho siyancipha kancane kancane. Umzimba wakho uzizwa ulula futhi uthambile manje. Kodwa kunombuzo owodwa engqondweni yakho. "Ngisho noma ngisebenza kanzima kangaka, kungani lolu ngqimba lwamafutha olungafuneki emzimbeni wami lungasuki ngokushesha?"

Ikakhulukazi uma ungowesifazane, uyazi usizi oluvela kungqimba lwamafutha esiswini oluhlala lukhona lapho ugqoka ibhulukwe lakho elihle kakhulu. Uma ungowesilisa, ungase uzizwe udangele kancane 'ngesisu' esonakalisa ukubukeka kwakho kobusha. Ngempela, lokhu kushisa amafutha kufanele kube ngokushesha kunalokhu? Kufanele kube lula, akunjalo?

Ake sibone ukuthi singazithola kanjani izixazululo zesayensi zale nkinga. Kulesi sihloko, sizoxoxa ngezindlela ezi-5 ezinhle kakhulu zokususa amafutha angafuneki emzimbeni.

1. Ake siqale siqonde iqiniso.

Ngaphambi kokuba siqale lolu hambo, sidinga ukuqonda isimo sangempela.

Into yokuqala: "Asikwazi ukulahla amafutha noma kuphi." Leli yiqiniso abantu abaningi abangafuni ukulizwa. Ngamanye amazwi, uma ufuna ukulahlekelwa amafutha esiswini sakho kuphela, kufanele usebenze kanzima ukuze ulahle amafutha emzimbeni wakho wonke. Lapho iphesenti lamafutha emzimbeni wakho wonke lehla, amafutha esiswini sakho nawo azoncipha.

Into yesibili: Udinga ukuyinika isikhathi. Akukho mlingo ongenza la mafutha anyamalale ngobusuku obubodwa. Uma uzivocavoca kahle futhi ulawula ukudla kwakho, ungabona imiphumela emihle zingakapheli izinyanga ezimbalwa. Isisindo esikalini singase singashintshi, kodwa uzobona ukuthi izingubo zakho sezilingana kangcono futhi azisaqinile.

Iphuzu lesithathu: Ungase ungakwazi ukubuyisa umzimba ongenawo amafutha owawunawo eminyakeni yakho yama-20. Isizathu salokhu ukuthi njengoba siguga, isikhumba sethu silahlekelwa ukunwebeka. Njengoba isikhumba siwohloka, ungqimba lwamafutha luba lubonakala kakhulu.

Ngokufanayo, njengoba sikhula, imisipha yethu iyancipha, futhi ngesikhathi esifanayo, i-metabolism yethu iyehla. Lokhu kusho ukuthi izinga lokushiswa kwamafutha liyancipha. Lokhu kuyimpi enzima kancane. Kodwa akunakwenzeka uma uzama.

Kulungile, ngakho ake siqonde leli qiniso futhi sibone ukuthi yini engenziwa.

2. Yenza ukuzivocavoca okwengeziwe kwe-cardio

Uhlelo oluhle lokuzivocavoca oluqinisa inhliziyo lubalulekile ekushiseni amafutha.

Ukuhamba ngokushesha kuyindlela enhle yokuzilolonga. Kodwa uma ubulokhu uzilolonga isikhathi esithile kodwa ungakanciphisi amafutha emzimbeni, kungadingeka ukuthi ukhuphule ijubane lakho kancane.

• Khulisa inani lezinsuku: Uma uzivocavoca izinsuku ezimbili ngesonto, kwenze izinsuku ezintathu.
• Khulisa isikhathi: Uma ugijima imizuzu engama-30, khulisa isikhathi sibe imizuzu engama-45.

Ukuqeqeshwa kwesikhashana kungenye indlela enhle yokushisa amafutha. Kalula nje, kuhilela ukushintshana phakathi kokuzivocavoca ngamandla aphezulu nokuzivocavoca ngamandla aphansi. Cabanga ngokuhamba ngesivinini esimaphakathi imizuzu emi-5, bese ugijima imizuzu emi-5. Ukuhamba eminye imizuzu emi-5, bese ugijima futhi. Ukwenza ngale ndlela kushisa amakhalori amaningi namafutha amaningi kunokuzivocavoca okuvamile.

3. Ungakhohlwa ukuphakamisa izinsimbi!

Abantu abaningi bacabanga ukuthi i-cardio iyona kuphela indlela yokunciphisa amafutha. Lokho akulungile. Ukuqeqeshwa kwamandla, njengokuqeqeshwa kwesisindo, kuyingxenye ebaluleke kakhulu yenqubo yokushisa amafutha.

Ngoba uma unemisipha eminingi, kulapho ushisa khona amafutha ngokushesha ngisho noma umi nje.

Uma umusha kulokhu, ukuphakamisa izinsimbi izinsuku ezintathu ngesonto, cishe imizuzu engama-30 ngesikhathi, kwanele. Uma usukwazi ukulawula amafutha omzimba wakho, ungalondoloza leso simo ngokwenza lokho izinsuku ezimbili ngesonto.

Into ebaluleke kakhulu ukuzivocavoca umzimba wakho wonke. Akwanele ukuzivocavoca izingalo zakho ukuze wehlise amafutha ezingalweni. Udinga ukuzivocavoca wonke amaqembu amakhulu emisipha emzimbeni wakho. Uma ungajwayelene nalokhu, kubalulekile ukufuna iseluleko kumqeqeshi onolwazi.

Khumbula lezi zinto lapho uphakamisa izinsimbi.

Ukuze kushiswe kakhulu amafutha, izinto abesifazane nabesilisa okufanele bagxile kuzo lapho bephakamisa izinsimbi zihlukile kancane.

4. Ingabe ukuvivinya umzimba esiswini (ama-Crunches) kuyasebenza ngempela?

Abantu abaningi bacabanga ukuthi uma benza i-sit-up noma i-crunches eziyinkulungwane ngosuku, bangalahlekelwa yiwo wonke amafutha esiswini sabo. Kodwa lokho akulona iqiniso ngokuphelele.

Ngakho-ke yiziphi izinzuzo? Uma imisipha yakho yesisu iba namandla futhi iqine, isisu sakho sibukeka singcono. Uma ungakaze uzivocavoce isikhathi eside futhi isisu sakho sibuthakathaka futhi sintekenteke, lokhu kuzivocavoca kuzokusiza ukuthi uqinise leyo misipha futhi ube nesimo esihle. Ngakho ungayeki ukuzivocavoca esiswini.

5. Masishintshe ngokuphelele imikhuba yakho yokudla.

Zingaki ukudla "okumangalisayo" oke wezwa ngakho okushise amafutha? Upelepele oshisayo, ukudla kobisi okunamafutha aphansi, kanye nezinye izithako zokudla okunempilo kungokwalolu hlu.

Kukhona iqiniso kulokhu. Ezinye izifundo zikhombisile ukuthi ukudla okuthile kungandisa isivinini se-metabolism yethu. Isibonelo, ama-compounds abizwa ngokuthi ama-capsinoid atholakala kupelepele angakhuphula kancane ukushiswa kwamafutha. Lo mphumela ubonakala kakhulu kubantu abane-Body Mass Index (BMI) engaphezu kuka-25, okusho ukuthi babhekwa njengabakhuluphele kakhulu.

Kodwa ungathembeli kulezi zinhlobo zokudla kuphela. Ukudla noma yini oyithandayo usuku lonke nokudla upelepele omncane ngeke kushise amafutha. Into engcono kakhulu ongayenza ukwenza lezi zinhlobo zokudla ezishisa amafutha zibe yingxenye yokudla okulinganiselayo.

Ngakho-ke kuyini lokhu kudla okulinganiselayo?

• Okusanhlamvu okuphelele - izinto ezifana nelayisi elinsundu, i-buckwheat, kanye ne-oats.
• Amaprotheni angenamafutha - inhlanzi, inkukhu (engenasikhumba), amaqanda, ubhontshisi, uphizi.
• Izithelo nemifino eminingi.
• Ukuphuza okungenani izingilazi zamanzi eziyi-8 ngosuku.

Enye into ebalulekile ukudla ukudla okuncane okuningana usuku lonke esikhundleni sokudla ukudla okukhulu ngesikhathi esisodwa. Uma udla ukudla okukhulu ngesikhathi esisodwa, kunzima ngomzimba ukukuphatha, futhi amandla angadingekile agcinwa njengamafutha. Kodwa uma udla ukudla okuncane izikhathi eziningana ngosuku, ungagcina izinga lamandla omzimba futhi ugcine i-metabolism yakho isebenza kahle. Ungazama futhi le ndlela.

Uma ucabanga ngakho konke lokhu, kungcono ukukhuluma nodokotela wakho noma isazi sokudla ukuze uthole iseluleko mayelana nohlelo lokudla nokuzivocavoca olufanele wena.