Indlela yokwehlisa isisindo

Ingabe ufuna indlela yokwenza lokho? mncane ngendlela enempilo nephumelelayo? Ungabe usabheka okunye! Kulesi sihloko, uzothola izeluleko ezisebenzayo nezilula zokuthi kanjani mncane ngokuqhubekayo. Uma ukhathele ukudla okuvimbelayo nezindlela zokulahlekelwa isisindo lokho akusebenzi, usendaweni efanele. Lapha uzothola konke okudingeka ukwazi mayelana indlela yokulahlekelwa isisindo. Kusukela kumathiphu okudla nokuzivocavoca kuya kumasu ukuze uhlale ukhuthazekile, sizokuqondisa endleleni eya empumelelweni ekuphishekeleni kwakho isisindo esinempilo nendlela yokuphila esebenzayo. Lungela ukuguqula impilo yakho futhi uzizwe ungcono kunangaphambili!

Isinyathelo ngesinyathelo ➡️ Unganciphisa kanjani isisindo

Siyazi ukuthi ukugcina isisindo esinempilo kubalulekile enhlalakahleni yethu iyonke. Uma ubheka mncane, usendaweni efanele. Kulesi sihloko sizokukhombisa indlela yokulahlekelwa isisindo ngempumelelo futhi iphephile. Landela lezi izinyathelo futhi ufinyelele imigomo yakho yokulahlekelwa isisindo:

• Zibekele imigomo yakho: Ngaphambi kokuqala noma iyiphi irejimeni yokunciphisa umzimba, kufanele ucace ngokuthi uyini umgomo wakho. Nquma ukuthi singakanani isisindo ofuna ukusinciphisa futhi ubeke umnqamulajuqu ongokoqobo wokusifinyelela.
• Dala uhlelo lokudla okunempilo: Isisekelo sokulahlekelwa isisindo ukudla okulinganiselayo. Dala uhlelo lokudla oluhlanganisa izinhlobonhlobo zokudla okunomsoco njengezithelo, imifino, amaprotheni angenalutho, kanye nezinhlamvu. Gwema ukudla okugayiwe kanye noshukela oweqile namafutha agcwele.
• Lawula izingxenye zakho: Kubalulekile ukucabangela inani lokudla okudlayo. Ukuze ulahlekelwe isisindo, kuyadingeka ukugcina ukushoda kwe-caloric, okusho ukuthi Kufanele udle ama-calories ambalwa kunalokho owashisa. Funda ukulawula izingxenye zakho futhi ugweme ukudla ngokweqile.
• Yenza umsebenzi womzimba ojwayelekile: Ukuzivocavoca kuyisihluthulelo sokunciphisa umzimba. Khetha umsebenzi owuthandayo, noma ngabe ukugijima, ukubhukuda, ukudansa noma i-yoga, futhi ukwenze njalo. Ukuzivocavoca akusizi nje kuphela ukushisa ama-calories, kodwa futhi kuqinisa umzimba wakho futhi kuthuthukisa isimo sakho sengqondo.
• Hlala unamanzi amaningi: Ukuphuza amanzi anele kubalulekile empilweni yakho futhi kukusize ekunciphiseni isisindo. Amanzi asiza ukugcina umzimba wakho usebenza kahle futhi akusiza uzizwe ugcwele, ngaleyo ndlela ehlise inani lokudla okudlayo.
• Hlala ugqugquzelekile futhi ugxile: Ukwehlisa isisindo kungaba inselele, kodwa ungadikibali. Hlala unethemba futhi ugubhe izimpumelelo zakho ezincane endleleni. Funa ukusekelwa emndenini nakubangane, futhi uhlale ukhumbula umgomo wakho mncane futhi uthuthukise impilo yakho.
• Landelela intuthuko yakho: Gcina umbhalo walokho isisindo sakho, izilinganiso kanye nemikhuba yokudla. Lokhu kuzokuvumela ukuthi uhlole ukuqhubeka kwakho futhi wenze izinguquko uma kunesidingo. Bona ukuthi usondela kanjani kumgomo wakho ukuncipha emsimbeni Kuzokugqugquzela ukuthi uqhubeke.

Landela lezi zinyathelo futhi uzobona ukuthi ungakwenza kanjani ukuncipha emsimbeni ngempumelelo. Khumbula ukuthi kubalulekile ngaso sonke isikhathi ukubonana nochwepheshe wezempilo ngaphambi kokwenza izinguquko ezinkulu endleleni yakho yokuphila.

Imibuzo Nezimpendulo

1. Nginganciphisa kanjani isisindo ngokushesha futhi ngokuphepha?

1. Gcina ukudla okunempilo nokulinganiselayo.
2. Yenza umsebenzi womzimba ojwayelekile.
3. Phuza amanzi anele usuku lonke.
4. Gwema ukudla okucutshunguliwe kanye nokudla okunoshukela omningi.
5. Lawula izingxenye zokudla kwakho.

2. Ngingalahlekelwa yisisindo esingakanani ngesonto ngendlela enempilo?

1. Cishe 0.5 kuya ku-1 kilogram.
2. Ukuncipha kwesisindo kuncike kumetabolism kanye nemikhuba yomuntu ngamunye.

3. Yiziphi izivivinyo ezisebenza kahle kakhulu ekwehliseni isisindo?

1. Ukuzivocavoca kwenhliziyo njengokugijima, ukubhukuda noma ukuhamba ngebhayisikili.
2. Izivivinyo zamandla ukwenza ithoni yemisipha.
3. Izivivinyo eziqinile ezifana ne-HIIT.

4. Ingabe kuyadingeka ukudla ukuze ulahlekelwe isisindo?

1. Akudingekile ngempela, kodwa ukudla okunempilo kusiza ukulahlekelwa isisindo.
2. Kubalulekile ukudala ukushoda kwekhalori ukuze ulahlekelwe isisindo, udle ama-calories ambalwa kunalokho owashisa.

5. Kufanele ngizivocavoce kangakanani ukuze ngehlise isisindo?

1. Cishe imizuzu engu-150 yokuzivocavoca umzimba okumaphakathi noma imizuzu engama-75 yomsebenzi onamandla masonto onke.
2. Sabalalisa isikhathi sokuzivocavoca ngezinsuku ezimbalwa zeviki.

6. Kungenzeka yini ukwehlisa isisindo ngaphandle kokuzivocavoca?

1. Uma kwenzeka ukuncipha emsimbeni kuphela ngezinguquko ekudleni.
2. Nokho, ukuzivocavoca umzimba kuyasheshisa inqubo futhi kuthuthukisa impilo yonke.

7. Yikuphi ukudla okufanele ngikugweme ukuze nginciphe?

1. Ukudla okunamafutha okugayiwe, okuthosiwe nokusuthiswe kakhulu.
2. Ushukela ongeziwe njengeziphuzo ezinoshukela namaswidi.
3. Ufulawa ocolisisiwe kanye nokudla okunenkomba ephezulu ye-glycemic.

8. Ingabe kuwukuhlakanipha ukweqa ukudla ukuze unciphise umzimba ngokushesha?

1. Cha, kubalulekile ukugcina ukudla okuvamile nokulinganiselayo.
2. Ukweqa ukudla kungaholela ekudleni phakathi kokudla futhi kwandise inani lekhalori eliphelele.

9. Ngingakwazi ukwehlisa isisindo ngokukhipha amacarbohydrates ekudleni kwami?

1. Ukunciphisa ukusetshenziswa kwe-carbohydrate kungakusiza ulahlekelwe isisindo, kodwa akudingekile ukuwaqeda ngokuphelele.
2. Kubalulekile ukudla ama-carbohydrate ayinkimbinkimbi njengezinhlamvu ezigcwele kanye nemifino ngamanani anele.

10. Siyini isihluthulelo sokulondoloza isisindo ngemva kokuncipha?

1. Gcina ukudla okunempilo nokulinganisela esikhathini eside.
2. Qhubeka nokuvivinya umzimba njalo.
3. Yakha imikhuba enempilo futhi eqhubekayo ngokuhamba kwesikhathi.