Indlela yokususa amafutha asezantsi esiswini

Uwaphelisa njani amanqatha esisu esisezantsi: Umzabalazo oqhubekayo wokulahla amafutha esiswini kukhokelele abantu abaninzi ukuba bajonge izisombululo ezisebenzayo zokubanceda bafezekise isisu esithambileyo kunye nethoni ngakumbi Nangona kubalulekile ukukhumbula ukuba akukho fomula yomlingo yokuphelisa amanqatha athe, kukho iindlela ezinempilo kunye nemikhwa enokuba luncedo ekufezekiseni ezi zinto. iinjongo. Kweli nqaku, siza kuhlola amaqhinga athile enokusetyenziselwa phelisa amanqatha emazantsi esisu, ukubonelela ngolwazi lwezobuchwepheshe kunye noluchanekileyo kwabo bafuna ukuphucula ukubonakala kwabo ngokomzimba kunye nempilo yonke.

La amafutha esiswini yehla, Ikwabizwa ngokuba ngamafutha asezantsi esiswini, inokuqhubeka ngakumbi kwaye kube nzima ukuyiphelisa. Nangona kunjalo, ngenkqubo⁢ebanzi kunye ⁢eqeqeshekileyo, iyenzeka nciphisa kwaye ekugqibeleni uphelise la mafutha angafunwayo. Ekubeni amanqatha esisu angowona mngeni wobuhle kuphela, kodwa anokuba ngumngcipheko weengxaki zempilo, kubalulekile ukufumana ulungelelwaniso phakathi kwendlela yobuhle kunye nokubaluleka kokukhathalela impilo yethu.

Okokuqala, Kubalulekile ukuqonda ukuba ukulahleka kwamafutha esiswini Yinkqubo ngokuthe ngcembe kwaye ecwangcisiweyo efuna ixesha kunye nomonde. Akukho kulungiswa ngokukhawuleza okanye iindlela ezimfutshane ezisebenzayo xa kuziwa ekutshiseni amanqatha kule ndawo ethile. Nangona kunjalo, kunye ne ukwamkelwa kokutya okunokulinganisela kunye nokuziqhelanisa rhoqo⁢ kwe ukuzivocavoca umzimba, kunokwenzeka ukufezekisa iziphumo ezihlala ixesha elide kunye nezanelisayo.

Inkalo ephambili Ukuphelisa amanqatha emazantsi esisu yi ukwamkelwa kokutya okunempilo kunye nokulinganisela. Ukutya ukutya okucebileyo kwifiber, amafutha aphantsi kunye neeshukela ezongezelelweyo kuya kuba luncedo ekunciphiseni amafutha kule ndawo. Ngaphandle koko, amacandelo olawulo kunye nokuphepha ukutya okucutshungulweyo okanye okucolisiweyo kakhulu kuya kuba negalelo kule njongo ukufuma okwaneleyo, ekubeni amanzi kubalulekile ukugcina impilo entle nokukhuthaza ukupheliswa kwamafutha.

Isishwankathelo, ukuphelisa amanqatha kwisisu esisezantsi kufuna indlela ebanzi ebandakanya ukutya okunempilo kunye nokuzivocavoca umzimba rhoqo Akukho sisombululo esikhawulezayo okanye esimangalisayo le ngxaki, kodwa nge isicwangciso esiqeqeshekileyo kwaye ukunyamezela, kunokwenzeka ukufumana isisu esiqinileyo kunye nethoni engaphezulu. Eli nqaku liza kubonelela izixhobo zobugcisa kunye nolwazi oluyimfuneko⁤ ukukunceda ufezekise iinjongo zakho kwaye uphucule impilo yakho yonke.

– Ingcamango yamafutha aphantsi kwesisu

La amanqatha asezantsi esiswini Kubhekiselele ekuqokeleleni kwamafutha ajikeleze indawo esezantsi yesisu. Ngokungafaniyo namafutha angaphezulu kwesisu, oku kunzima kakhulu ukuphelisa kwaye kunokuba ngumthombo wokukhathazeka kubantu abaninzi. Nangona kunjalo, ngendlela efanelekileyo, kunokwenzeka ukunciphisa kunye nokuphelisa amanqatha angaphantsi kwesisu. ngempumelelo.

A ukutya okunokulinganisela kunye okunempilo Kubalulekile ukuba⁢ ukususa amanqatha asezantsi esisu. Oku kuthetha ukutya ukutya okunezondlo kwaye uthintele ezo zinamafutha aphezulu kunye neswekile esulungekileyo. Ukukhetha ukutya okutyebileyo kwiprotheyini ebhityileyo, ifayibha, kunye namafutha anempilo kunokunceda ukukhawulezisa imetabolism yakho kwaye utshise amanqatha agcinwe kwisisu sakho esisezantsi.

Enye inkalo ebalulekileyo kukwenza imithambo ethile ukomeleza izihlunu emazantsi esisu. Ezi zivivinyo zinokubandakanya i-reverse crunches, ukuphakamisa umlenze ojingayo, okanye umthambo webhayisikile phantsi. Ezi ziqhelo aziqinisekisi kuphela izihlunu zesisu, kodwa zinceda ithoni kunye nokunciphisa amanqatha⁤ kwindawo esezantsi yesisu. Ukudibanisa i-cardio rhoqo, njengokubaleka okanye ukutsiba intambo, kunye nokuzivocavoca okuthe ngqo kwesisu kunokusebenza kakhulu ekupheliseni amanqatha asezantsi kwesisu.

– Izizathu zokuqokelelwa kwamafutha kumazantsi esisu

Ukuqokelelana kwamafutha kumazantsi esisu kunokubangelwa zizinto ezahlukeneyo. Enye yazo kukutya ngokugqithisileyo ukutya okunamafutha neswekile eninzi. Oku kutya⁢ kuthanda ukugcinwa njengamafutha kwindawo yesisu. Ukulwa noku kuqokelela kwamafutha, kubalulekile ukulandela ukutya okunokulinganisela kunye nokunempilo, ukuphepha ukutya okucutshungulwayo kunye neziphuzo ezinoshukela. Ukongezelela, ukungabikho kokuzivocavoca umzimba kunokuba negalelo ekuqokeleleni kwamafutha. Indlela yokuphila yokuhlala kunye nokungabikho kokuzivocavoca kubangela ukuba umzimba uqokelele amanqatha amaninzi kwiindawo ezithile, ezifana nesisu esisezantsi.

Enye into enokubangela ukuqokelelana kwamafutha kumazantsi esisu kukuxinezeleka. Uxinzelelo olungapheliyo lunokubangela ukukhutshwa kwamahomoni afana ne-cortisol, ekhuthaza ukugcinwa kwamafutha emzimbeni. Ukunciphisa oku kuqokelelwa kwamafutha, kubalulekile ukulawula uxinzelelo ngokufanelekileyo ngokusebenzisa iindlela zokuphumla, ukuzivocavoca rhoqo kunye nokulala okusemgangathweni.

Ekugqibeleni, enye yezona zinto zixhaphakileyo zokuqokelela amanqatha kwisisu esisezantsi yi-genetics. Abanye abantu bane-genetic predisposition yokugcina amanqatha amaninzi kule ndawo ethile yomzimba. Nangona awukwazi ukutshintsha i-genetics yakho, unokuphumeza izicwangciso ezifana nokutya okunempilo kunye nokuzivocavoca ukunciphisa amanqatha esisu. Ukongezelela, kubalulekile ukuba uqaphele ukuba umntu ngamnye uyingqayizivele kwaye unokuba nezizathu ezahlukeneyo zokuqokelelwa kwamafutha kwisisu esisezantsi, ngoko kuyacetyiswa ukuba udibane nochwepheshe bezempilo ukuba bafumane ukuxilongwa kunye nonyango oluthile.

-Umthambo osebenzayo wokuphelisa amanqatha kumazantsi esisu

Ukuzivocavoca okusebenzayo ukuphelisa amanqatha kwisisu esisezantsi

Kukho imithambo emininzi esebenzayo kakhulu ekupheliseni amanqatha kumazantsi esisu. Ezi ziqhelo zijolise ekusebenzeni izihlunu zesisu ezisezantsi, ezijongene nokugcina ukuhamba kakuhle kunye nokuzinza kwindawo yesisu. Olunye lolona qheliselo lusebenzayo yi-crunch inverted. Ukwenza lo msebenzi, lala ngomqolo imilenze yakho yoluliwe kwaye izandla zakho ziphumle emgangathweni emacaleni omzimba wakho. Emva koko, phakamisa imilenze yakho nge-engile. Iidigri ezingama-90 kwaye, ukugcina umqolo wakho osezantsi usondele emgangathweni, phakamisa i-glutes yakho kunye nemilenze ukuya kwisilingi.

Omnye umthambo onceda ukuphelisa amafutha kumazantsi esisu yi iplanga elisecaleni. Ukwenza lo msebenzi, lala ngecala lakho phantsi kwaye umphambili wakho uphumle phantsi kwaye umzimba wakho uthe tye. Emva koko, phakamisa izinqe zakho emhlabeni kwaye ubambe imizuzwana embalwa ngaphambi kokuba uzihlise kwakhona. Lo msebenzi ugxile ekusebenzeni izihlunu ze-oblique, ezinceda ukuchaza nokuqinisa inxalenye yecala lesisu.

Ukongeza kwimithambo ethile, kubalulekile zidibanise nokutya okulungileyo ukuphelisa amanqatha⁢ ukusuka emazantsi esisu⁢ ngempumelelo. Ukutya ukutya okucebileyo kwiprotheni, i-fiber kunye namafutha anempilo, kunye nokuphepha ukutya okucutshungulwayo kunye noshukela ococekileyo, kuya kunceda ukukhawuleza ukutshiswa kwamafutha kwindawo yesisu. Kukwacetyiswa ukuba uhlale u-hydrated kwaye wenze izivivinyo ze-cardiovascular ezifana nokugijima, ukubhukuda okanye ukuhamba, ukunyusa inkcitho ye-caloric kunye nokutshisa amanqatha amaninzi ngokubanzi.

-Ukutya okuphambili ukunciphisa amanqatha esisu

Ukutya okuphambili ukunciphisa amanqatha asezantsi kwesisu

Amanqatha asezantsi kwesisu yingxaki eqhelekileyo kubantu abaninzi kwaye kunokuba nzima kakhulu ukuphelisa. Noko ke, ukutya okunesondlo nokufanelekileyo kunokudlala indima ebalulekileyo ekunciphiseni la mafutha angafunwayo. Ayisiyonto nje yokuphelisa iikhalori, kodwa malunga nokukhetha ukutya okufanelekileyo okukhuthaza ukutshiswa kwamafutha kunye nokukhawulezisa imetabolism.. Apha ngezantsi, sibonisa iingcebiso eziphambili zezondlo eziya kukunceda kwinjongo yakho yokuphelisa amanqatha esisu asezantsi.

Yandisa iprotheni yakho engenamandla: Iiprotheyini ezibhityileyo zibalulekile ekwakheni izihlunu kunye namafutha avuthayo. Faka ukutya okuneprotheyini eninzi, okufana nenyama ebhityileyo, intlanzi, amaqanda, iimbotyi, kunye nobisi olunamafutha aphantsi, kukutya kwakho kwemihla ngemihla. ⁢ Iiprotheyini ziya kukunceda uzive wanelisekile kwaye uthintele ukunqwenela ukutya okungenampilo..

Beka phambili ukutya okutyebileyo kwifiber: I-Fiber ngumhlobo onamandla ekulweni namafutha angaphantsi kwesisu. Iziqhamo ezitsha kunye nemifuno, ukutya okuziinkozo, kunye neembotyi ziyimithombo emihle kakhulu yefiber. Ifayibha iya kukunceda ugcine inkqubo yokwetyisa esempilweni, ulawule amanqanaba eswekile yegazi, kwaye ulawule umdla wokutya..Qinisekisa ukuba ukuquka oku kutya kukutya kwakho ⁢kwemihla ngemihla ukufumana uncedo oluphezulu ⁢ukunciphisa amanqatha esisu.

– Ukubaluleka kokugcina i-hydration eyaneleyo ekupheliseni amafutha aphantsi kwesisu

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Isisu esisezantsi sesinye sezona ndawo zixhaphakileyo xa kufikwa ekulahlekeni kwamafutha omzimba. Abantu abaninzi bayasokola ukulahla loo mafutha anenkani kwaye kubalulekile ukuqaphela ukuba ukufakwa kwamanzi okufanelekileyo kudlala indima ebalulekileyo le nkqubo. ‌ Sela amanzi aneleyo Ayincedi kuphela ukugcina ⁢imizimba yethu isebenza ngokufanelekileyo, inokunceda phelisa loo mafutha ngokufanelekileyo.

Ukungabikho kwe-hydration eyaneleyo kunokucothisa imetabolism kwaye kuchaphazele kakubi inkqubo yokutshisa amanqatha emzimbeni. imizimba yethu ukuphelelwa ngamanzi emzimbeni, isibindi sinobunzima bokusebenzisa amafutha agcinwe kumazantsi esisu. Oku kunokukhokelela ekwandeni kokuqokelelwa kwamafutha. kwaye wenze kube nzima ngakumbi ukunciphisa umzimba kuloo ndawo ethile. Kungako kunjalo sela amanzi aneleyo yonke imini kubalulekile ukugcina i-metabolism enempilo kunye nokukhuthaza ukupheliswa kwamafutha aphantsi kwesisu.

Ukongeza ekuboneleleni ngehydration eyaneleyo, amanzi nawo anokunceda cinezela umdla wokutya kwaye iququzelele ukwetyisa. Mamaxesha amaninziXa umzimba wethu uphelelwe ngamanzi, siziva silambile kwaye sinokubhidanisa unxano kunye nemvakalelo yokulamba. Sela amanzi phambi kokutya Inokukunceda ukugcwalisa isisu kunye nokunciphisa inani lokutya esikutyayo, nto leyo enokuthi ifake isandla ekunciphiseni kwamafutha esiswini kunye nokulahlekelwa kwesisindo ngokubanzi. Ukongezelela, amanzi abalulekile ukuze kugcinwe ukucolwa kokutya okufanelekileyo, nto leyo enokunceda ekuthinteleni ukuqunjelwa nokudumba, nto leyo enokuthi ithintele ukuqunjelwa ingayenza yenza isisu esisezantsi sibonakale sivelele.

– Yiyiphi indima edlalwa ukuphumla ekupheliseni amanqatha asezantsi kwesisu?

Ukuphumla kudlala indima ebalulekileyo⁢ ekupheliseni amanqatha asezantsi esisu. Ngexesha lokulala, umzimba uqhuba iinkqubo ezibalulekileyo zemetabolism ukuphula amanqatha aqokelelweyo. Ukungabikho kokulala ngokwaneleyo kunokuchaphazela kakubi ezi nkqubo kwaye kube nzima ukulahlekelwa ngamafutha aphantsi kwesisu. Kubalulekile ukuqiniseka ukuba ufumana ubuncinane iiyure ezisi-7-9 zokulala okusemgangathweni ubusuku ngabunye ukuze ukwandise ukususwa kwamafutha kule ndawo.

Ukongezelela, ukuphumla ngokwaneleyo kunciphisa amanqanaba e-cortisol, ihomoni edityaniswa nokuzuza ubunzima kunye nokuqokelela kwamafutha esiswini. Uxinzelelo olungapheliyo kunye nokungabikho kokulala kunokunyusa amanqanaba e-cortisol, okwenza kube nzima ukuphulukana namafutha kule ndawo. Ngokubeka phambili ukuphumla kunye nokunciphisa uxinzelelo, unokunceda ukulawula amanqanaba e-cortisol kunye nokukhuthaza ukupheliswa kwamafutha aphantsi kwesisu.

Enye into ekufuneka iqwalaselwe kukuba ukuphumla ngokwaneleyo kunokuphucula ukusebenza kokuzivocavoca okujolise ekupheliseni amanqatha asezantsi kwesisu. Xa siphumle, sinamandla amaninzi kunye nokunyamezela, okusivumela ukuba senze umthambo ogqithiseleyo kunye nosebenzayo. Oku kuguqulela ukutshiswa kwekhalori enkulu kunye nokukhawuleza kwe-metabolism, okukhuthaza ukulahleka kwamafutha kwindawo yesisu. Ukuqinisekisa ukuba uphumle kakuhle kunokuphucula iziphumo zemigudu yakho yokuphelisa amanqatha esisu ngokuzilolonga.

– Uxinzelelo luchaphazela njani ukuqokelela kwamafutha kwisisu esisezantsi?

Uxinzelelo kunye nokuqokelelwa kwamafutha kumazantsi esisu kunxulumene ngokusondeleyo. Uxinzelelo olungapheliyo lunokubangela uthotho lotshintsho emzimbeni oluthanda ukonyuka ⁢ kwamafutha kule ndawo. Xa sixinezelekile, umzimba ukhupha i-cortisol ukuze isincede sihlangabezane nale meko. Nangona kunjalo, xa uxinzelelo luhlala luhlala, amanqanaba e-cortisol anokuhlala ephakanyisiwe ixesha elide, elinokuba nemiphumo emibi kwimpilo yethu.

Enye yeendlela i-cortisol enokuthi ibe negalelo ngayo ekuqokeleleni kwamafutha kwisisu esisezantsi yimpembelelo yayo kwi-metabolism. I-Cortisol ivuselela ukukhutshwa kwe-glucose egazini kwaye ikhuthaze ukuxhathisa kwe-insulin, okunokukhokelela ekunyuseni amanqanaba eswekile yegazi kunye nokuqokelelwa okukhulu kwamafutha kule ndawo. Ukongeza, i-cortisol inokuchaphazela ukuhanjiswa kwamafutha omzimba, ithanda ukuqokelelana kwayo esiswini endaweni yamanye amalungu omzimba.

Ukongeza kwisiphumo esithe ngqo se-cortisol, uxinzelelo lunokuchaphazela indlela esitya ngayo kunye nendlela esiphila ngayo. Xa sixinezelekile, sidla ngokuguqukela ekutyeni okungekho mpilweni kunye nokutya kakhulu njengendlela yokumelana noxinzelelo ngokweemvakalelo. Le mikhwa engafanelekanga yokutya inokufaka isandla ekwandeni kwamafutha angaphantsi kwesisu, kunye nezinye iingxaki zempilo ezinxulumene nokutyeba kunye nokukhuluphala. Ukongezelela, uxinzelelo olude lunokuphazamisana nomgangatho wokulala, onokuchaphazela kakubi ukulawulwa kokutya kunye ne-metabolism, kunye negalelo ngakumbi ekuqokeleleni kwamafutha kwisisu esisezantsi. Ngokubanzi, kubalulekile ukufumana iindlela ezisebenzayo zokulawula uxinzelelo ukuthintela impembelelo yalo engalunganga kuthi impilo kunye nokuphila kakuhle.

-Iingcebiso ezongezelelweyo zokuphelisa amafutha angaphantsi kwesisu

Iiresiphi ezisempilweni: A ngempumelelo Ukuphelisa amanqatha angaphantsi kwesisu kukulandela ukutya okunokulinganisela kunye nokunempilo. Ukudibanisa⁢ ukutya⁢ okutyebileyo kwifayibha, iprotein ebhityileyo kunye namafutha asempilweni anokunceda ukukhawulezisa inkqubo yokulahleka kwamafutha. Olunye ukhetho olunempilo lubandakanya iponyoponyo,⁢ islamoni, amaqanda,⁣ ispinatshi, IQuinoakunye amaqunube. Oku kutya kunceda ukwandisa imetabolism, ukunciphisa ukudumba, kunye nokubonelela ngezondlo ezivuthayo ezinamafutha.

Ukuzilolonga rhoqo: Ukongeza kokutya ukutya okunempilo, kubalulekile ukubandakanya umthambo rhoqo kwimisebenzi yethu yemihla ngemihla. Ukuzilolonga ngentliziyo ​ njengokubaleka, ukuqubha⁢ okanye⁤ ukukhwela ibhayisekile⁣kunokunceda⁢ukutshisa amanqatha kuwo wonke⁢ umzimba wonke, ukuquka ⁤ indawo esezantsi yesisu. Ngaphezu koko, i imithambo ethile esiswini Njengee-crunches, iiplanga, kunye ne-Swiss ball exercises, banokukhupha izihlunu zesisu kwaye bancede ukunciphisa amanqatha asekuhlaleni kule ndawo.

Ukufunxa amanzi okwaneleyo: Ukuhlala u-hydrated kubalulekile ukuphelisa amafutha aphantsi kwesisu. Ukusela amanzi aneleyo kunceda ukukhawulezisa imetabolism, kunciphisa umdla wokutya, kwaye kuncedise ekutyeni nasekupheliseni i-toxins. Kunconywa ukusela ubuncinane Iiglasi ezi-8 zamanzi ngosuku. Ukongeza, unokubandakanya ukusetyenziswa kwe iti eluhlaza, equkethe i-antioxidant compounds enokukunceda ukukhawuleza ukutshiswa kwamafutha esiswini.

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