Indlela Yokunciphisa Amafutha Esisu

Indlela yokunciphisa amafutha esiswini: Amasu asekelwe ngokwesayensi

Ukunqwabelana kwamafutha esiswini angeke kube yinselele yobuhle kuphela, kodwa kungathinta nempilo yethu yonke. Ngenhlanhla, kunamasu amaningana asekelwe kwisayensi angasisiza sinciphise la mafutha angafuneki futhi sithuthukise izinga lethu lempilo. Kulesi sihloko, sizohlola ngendlela yobuchwepheshe nengathathi hlangothi ukuthi yiziphi izindlela eziphumelela kakhulu zokufeza lo mgomo. Kusukela ekushintsheni kokudla kuya ezinkambisweni ezithile zokujima, sizokunikeza amathuluzi adingekayo ukuze uzuze ukuncipha okusebenzayo kwamafutha esisu ngokusekelwe ebufakazini besayensi. Lungela ukuthola ukuthi ungasithola kanjani isisu esithambile nesinempilo!

1. Indima yokudla ekunciphiseni amafutha esiswini

Ukudla okunomsoco kudlala indima ebalulekile ekunciphiseni amafutha esiswini. Ukufeza lo mgomo, kubalulekile ukulandela ukudla okulinganiselayo nokunempilo okukhuthaza ukwehla kwesisindo kancane kancane nangendlela eqhubekayo.

Okokuqala, kubalulekile ukufaka ukudla okunothe nge-fiber ekudleni kwethu kwansuku zonke. Izithelo, imifino, okusanhlamvu kanye nezinhlamvu eziphelele ziyimithombo emihle kakhulu ye-fiber ezosisiza sizizwe sigcwele isikhathi eside, ngaleyo ndlela sinciphise inani le-caloric eliphelele. Ngaphezu kwalokho, i-fiber ikhuthaza ukuhamba kwamathumbu futhi inomthelela ekuqedeni ubuthi kanye nemfucuza eqoqwe emzimbeni.

Esinye isici esibalulekile ukulawula ukusetshenziswa kwamafutha agcwele kanye noshukela owengeziwe. Lokhu kudla kuvame ukuba nama-kilojoule amaningi futhi kukhuthaze ukwanda kwamafutha esiswini. Kunalokho, amafutha anempilo kufanele akhethwe, abe khona ekudleni okunjengamafutha omnqumo, ukwatapheya namantongomane. Ngaphezu kwalokho, kubalulekile ukunciphisa ukusetshenziswa kokudla okugayiwe bese ukhetha amalungiselelo okwenziwa ekhaya asivumela ukuthi sikwazi ukulawula izithako esizisebenzisayo.

2. Amasu okuzivocavoca asebenzayo okunciphisa amafutha esiswini

Ukunciphisa amafutha esiswini ngempumelelo, kubalulekile ukusebenzisa isu lokuzivocavoca elanele neliqhubekayo. Ngezansi, sethula izincomo nokuzivocavoca okuzokusiza ufinyelele umgomo wakho:

1. Hlanganisa izivivinyo zenhliziyo nemithambo yegazi

Ukuzivocavoca kwenhliziyo kulungele ukushisa amafutha ajwayelekile, okuhlanganisa amafutha esisu. Ungakhetha ukwenza imisebenzi efana nokugijima, ukubhukuda, ukugibela ibhayisikili noma ukujima emshinini we-cardio. Zibekele okungenani imizuzu eyi-150 yokuzivocavoca kwenhliziyo nemithambo yegazi okumaphakathi ngesonto.

2. Hlanganisa izivivinyo zamandla

Ngaphezu kokuzivocavoca kwenhliziyo, kubalulekile ukufaka izivivinyo zamandla esimisweni sakho. Lokhu kuzosiza ukuqinisa imisipha yakho yesisu futhi kusheshise ukushiswa kwamafutha. Ezinye izivivinyo ongayenza amapulangwe esisu, ama-sit-ups endabuko, ama-crunches, nokuzivocavoca ngezisindo. Yenza izikhathi ezingu-2 kuya kwezingu-3 okungenani izikhathi ezingu-20-30 ngesonto ezigxile ekuqiniseni imisipha endaweni yesisu.

3. Gcina ukudla okulinganiselayo

Ungakhohlwa ukuthi, ukuze uthole imiphumela emihle, kubalulekile ukuhambisana nesimiso sakho sokuzivocavoca ngokudla okunomsoco. Yehlisa ukudla okugayiwe, okuthosiwe nokudla okunoshukela, esikhundleni salokho ufake izithelo, imifino, amaprotheni angenawo amafutha kanye nezinhlamvu eziphelele ekudleni kwakho. Kubalulekile futhi ukuthi uhlale unamanzi futhi ugweme ukuphuza ngokweqile utshwala neziphuzo ezibandayo.

3. Indlela i-metabolism ithinta ngayo ukuqoqwa kwamafutha esiswini

I-Metabolism idlala indima ebalulekile ekuqoqweni kwamafutha esiswini. Kuyinqubo eyenziwa ngayo umzimba wethu kuguqula ukudla neziphuzo kube amandla. Lapho i-metabolism ihamba kancane, umzimba wethu ushisa ama-calories ambalwa futhi uvame ukugcina amafutha amaningi endaweni yesisu. Ngakolunye uhlangothi, uma i-metabolism ishesha, umzimba wethu ushisa amakholori amaningi futhi ukuqoqwa kwamafutha kuyancipha.

Kunezici eziningana ezingathinta imetabolism. Enye yazo ufuzo. Abanye abantu bane-metabolism ehamba kancane ngokwemvelo, okwandisa ukuthambekela kwabo ukuqongelela amafutha asesiswini. Ukwengeza, izici ezinjengobudala, ubulili, nesisindo semisipha nazo zingathonya isivinini semetabolism.

Ukusheshisa imetabolism yakho futhi unciphise ukunqwabelana kwamafutha esiswini, kubalulekile ukwamukela imikhuba enempilo. Ukuzivocavoca njalo, ikakhulukazi ukuqeqeshwa kwamandla, kungasiza ukwandisa isisindo semisipha futhi, ngokulandelayo, kusheshise imetabolism yakho. Ngaphezu kwalokho, ukudla okulinganiselayo okucebile ekudleni kwemvelo nakho kungaba nomthelela omuhle kumetabolism. Ukudla ukudla okunothe nge-fiber, amaprotheni namafutha anempilo, nokugwema ukudla okugayiwe nokudla okunoshukela, kungasiza ukugcina umzimba wakho usezingeni eliphezulu futhi uvimbele ukunqwabelana kwamafutha esiswini.

4. Izici ze-Hormonal kanye nomthelela wazo ekunciphiseni kwamafutha esiswini

Izici ze-Hormonal zidlala indima ebalulekile ekwehliseni amafutha esiswini. Enye yama-hormone abalulekile le nqubo I-insulin, umsebenzi wayo oyinhloko ukulawula amazinga kashukela egazini. Ukumelana ne-insulin, okwenzeka lapho amangqamuzana engayiphenduli kahle i-insulin, kungaba nomthelela ekuzuzeni amafutha esiswini. Ukuze unciphise lo mphumela, kubalulekile ukugcina amazinga kashukela egazini ezinzile ngokudla okunempilo nokunokulinganisela.

Enye i-hormone eyinhloko i-cortisol, eyaziwa nangokuthi i-hormone yokucindezeleka. I-Cortisol inamandla okwandisa amafutha esisu, ikakhulukazi kubantu abahlushwa amazinga aphezulu okucindezeleka okungapheli. Ukunciphisa imiphumela emibi ye-cortisol ekuqoqweni kwamafutha esiswini, kubalulekile ukulawula nokulawula ukucindezeleka emathunjini ethu. impilo yansuku zonke. Ukuzijwayeza izindlela zokuphumula ezinjengokuzindla, i-yoga noma ukuphefumula okujulile kungaba usizo olukhulu.

Ngaphezu kwalokho, ibhalansi ye-hormonal ingase ibe nomthelela ekunciphiseni kwamafutha esiswini. Amahomoni ocansi afana ne-estrogen ne-testosterone adlala indima ebalulekile ekusabalaleni kwamafutha emzimbeni. Kwabesifazane, amazinga e-estrogen aphansi angaba nomthelela ekwandeni kwamafutha endaweni yesisu. Ngakolunye uhlangothi, emadodeni, amazinga aphansi e-testosterone angase ahlotshaniswe nokwanda kwamafutha esiswini. Ukulondoloza amazinga ama-hormone alinganiselayo ngokudla okunempilo nokuvivinya umzimba njalo kungasiza ukunciphisa amafutha esiswini ngempumelelo.

5. Ukubaluleka kokulala ekulahlekelweni kwamafutha esiswini

Ukulala kudlala indima ebalulekile enqubweni yokulahlekelwa amafutha esisu. Ngesikhathi sokulala, umzimba wethu wenza imisebenzi ebalulekile yokulungisa nokuvuselela amangqamuzana. Ukulala ngokwanele kuvumela umzimba ukuthi usebenze ngendlela efanele, okusho ukuthi umzimba uyasebenza futhi unamandla amakhulu okushisa amafutha. Ukwengeza, ukuntuleka kokulala kungaba nomthelela omubi kuma-hormone ahlobene nesifiso sokudla, okungaholela ekwandiseni ukudla futhi, ngenxa yalokho, ukuzuza kwesisindo.

Ukuze uthuthukise izinga lokulala futhi ukhuthaze ukulahlekelwa kwamafutha esiswini, kuhle ukulandela uchungechunge lweziqondiso. Okokuqala, kubalulekile ukusungula isimiso sokulala esivamile, uzama ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Lokhu kusiza ukulawula iwashi langaphakathi nokuvumelanisa ukusebenza komzimba. Ngokufanayo, kuyatuseka ukwakha indawo evumela ukuphumula, ukugcina igumbi limnyama, lithule futhi lisezingeni lokushisa elimnandi. Gwema ukusebenzisa izikhuthazi ezifana ne-caffeine noma utshwala ngaphambi kokulala Kungakusiza futhi ukuthi ulale ngokushesha.

Esinye isici esibalulekile sokuthuthukisa ukulala nokukhuthaza ukulahlekelwa kwamafutha esiswini ukunakekela ukudla kwakho. Ukugwema ukudla okunzima ngaphambi kokulala kanye nokunciphisa ukudla kwakho ukudla okunoshukela omningi namafutha agcwele kungasiza ekuvimbeleni ukungagayeki kahle nokuphazamiseka kokulala. Ngakolunye uhlangothi, ukuvivinya umzimba njalo kungaba yinzuzo kokubili ekulalelweni nasekushiseni amafutha esisu. Kodwa-ke, kuhle ukugwema ukuvivinya umzimba kakhulu ngaphambi nje kokulala, ngoba kungashukumisa ingqondo. uhlelo lwezinzwa nokwenza kube nzima ukulala.

6. Izindlela zokuqeqesha ezinamandla kakhulu zokunciphisa amafutha esiswini

Amasu okuqeqesha okunamandla aphezulu ayindlela ephumelelayo yokunciphisa amafutha esiswini ngokushesha nangempumelelo. Lezi zivivinyo zihlanganisa ukunyakaza okuqhumayo kanye nezikhathi ezimfushane zokuphumula ukuze kwandiswe ukushiswa kwekhalori kanye nokuthuthukisa imetabolism.

Indlela eyinhloko yokunciphisa amafutha esiswini ukuqeqeshwa kwesikhashana kwe-high-intensity (HIIT). Leli su libandakanya ukushintshana ngokushesha phakathi kokuqhuma kokuzivocavoca okukhulu kanye nezikhathi zokululama okusebenzayo. Isibonelo, ungenza ama-sprints amasekhondi angu-30 alandelwe wuhambo olusheshayo lwamasekhondi angama-60. Phinda lo mjikelezo imizuzu engu-15-20 ukuze uthole imiphumela emihle.

Enye inketho ephumelelayo ukwenza izivivinyo ezihlanganisa umzimba ogcwele ezibandakanya imisipha yakho eyinhloko. Lezi zivivinyo zidinga umzamo omkhulu womzimba ogcwele futhi zinhle kakhulu ekuthuthukiseni amandla nokubekezela ngenkathi kushisa amafutha esisu. Ezinye izibonelo Ukuzivocavoca okuhlangene kuhlanganisa ama-squats, ama-burpees, ama-push-ups, nama-deadlifts. Zama ukwenza umkhuba wokuvivinya umzimba okuhlanganisiwe okungu-3-4, wenze ukuphindaphinda okungu-8 kuye kweziyi-12 kokuzivocavoca ngakunye ngamasethi ama-3-4.

7. Indlela yokusebenzisa i-thermogenesis ukunciphisa amafutha esiswini

I-Thermogenesis Kuyinqubo eziphilayo zemvelo ezingasetshenziswa ukunciphisa amafutha esiswini ngempumelelo. Ngezansi kuzoba namathiphu namasu okusebenzisa i-thermogenesis kahle.

1. Khulisa umsebenzi womzimba: Ukuzivocavoca njalo kubalulekile ukuze uvule i-thermogenesis. Khetha imisebenzi yenhliziyo nemithambo yegazi njengokugijima, ukubhukuda noma ukugibela ibhayisikili, njengoba lokhu kwandisa izinga lokushisa lomzimba futhi kukhuthaze ukushiswa kwamakhalori. Ukwengeza, ukuqeqeshwa kwamandla, njengokuphakamisa izinsimbi, kunenzuzo ekwandiseni isisindo semisipha kanye ne-basal metabolism.

2. Yidla ukudla kwe-thermogenic: Kukhona ukudla okuthile okungakhuphula i-thermogenesis futhi kusize ukunciphisa amafutha esiswini. Lezi zihlanganisa itiye eliluhlaza, upelepele we-cayenne, ujinja kanye nesinamoni. Lokhu kudla kusheshisa imetabolism futhi kukhuthaze ukushiswa kwekhalori. Zifake ekudleni kwakho njalo ukuze ukuthole izinzuzo zayo.

8. Amathiphu ukuze uhlale ukhuthazekile futhi ufinyelele umgomo wokunciphisa amafutha esiswini

Ukugcina isisusa nokufeza umgomo wokunciphisa amafutha esiswini, kubalulekile ukusungula isimiso sokuzivocavoca esijwayelekile esigxile kule ndawo ethile. Ezinye izinketho ezisebenzayo zihlanganisa ukuvivinya umzimba kwenhliziyo njengokugijima, ukubhukuda noma ukuhamba ngebhayisikili, okusiza ukushisa ama-calories namafutha ewonke. Ukwengeza, kuyatuseka ukufaka izivivinyo zamandla, njengokuhlala, amapulangwe kanye nokuzivocavoca okusontayo, ukuqinisa nokuzwakalisa imisipha yesisu.

Esinye isici esiyinhloko ukudla ukudla okulinganiselayo nokunempilo. Lokhu kuhilela ukunciphisa ukusetshenziswa kokudla okugayiwe, okucebile ngamafutha agcwele kanye noshukela, nokukhetha ukudla okunezithelo, imifino, amaprotheni anomzimba kanye nokusanhlamvu. Ukwengeza, kubalulekile ukuhlala unamanzi ngokuphuza amanzi anele usuku lonke.

Ngaphezu kokuzivocavoca nokudla, kubalulekile ukuzibekela imigomo engokoqobo nelinganisekayo ukuze ulondoloze ugqozi. Ukubeka umgomo ocacile, njengokulahlekelwa inombolo ethile yamasentimitha okhalweni lwakho ngesikhathi esithile, kungase kuphumelele kakhulu kunokumane ufune "ukulahlekelwa amafutha esiswini." Kuyatuseka futhi ukugcina irekhodi lenqubekelaphambili, kungakhathaliseki ukuthi izilinganiso zamasonto onke, izithombe noma izingodo zokuqeqesha, ukuze ukwazi ukubona ngeso lengqondo inqubekelaphambili nokugcina ugqozi lwesikhathi eside.

9. Ukufaneleka kwengcindezi ekuqongeleleni kwamafutha esiswini kanye nendlela yokuyilawula

Ukucindezeleka kuyisici esikhulu ekuqongeleleni kwamafutha esiswini futhi kubalulekile ukuwalawula ukuze ulondoloze isisindo esinempilo. Uma umuntu ecindezelekile, umzimba ukhulula amahomoni afana ne-cortisol, ethinta ngokuqondile i-metabolism nokugcinwa kwamafutha esiswini. Ukuze ulawule ngempumelelo ukucindezeleka futhi ugweme ukuqoqwa kwamafutha esiswini, kufanele ulandele izinyathelo ezithile futhi uthathe imikhuba enempilo.

Okokuqala, kubalulekile ukukhomba imithombo yokucindezeleka ekuphileni kwansuku zonke bese uzama ukuyinciphisa noma ukuyiqeda ngokuphelele. Lokhu kungase kuhlanganise amasu okuphatha isikhathi, ukubeka imingcele yomuntu siqu, nokubeka izinto eziza kuqala ezicacile. Ukwengeza, kubalulekile ukufaka izindlela zokuphumula nokunciphisa ingcindezi ohlelweni lwakho lwansuku zonke. Lezi zindlela zingabandakanya ukuzijwayeza i-yoga, ukuzindla, ukuphefumula okujulile, nokuzivocavoca umzimba okuvamile.

Esinye isici esibalulekile sokulawula ukucindezeleka nokuvimbela ukuqoqwa kwamafutha esiswini ukugcina ukudla okulinganiselayo nokunempilo. Ukudla okugayiwe okunothe ngamafutha agcwele kanye noshukela ocolisisiwe kufanele kugwenywe. Esikhundleni salokho, kufanele ukhethe ukudla okunothe ngemifino, izithelo, amaprotheni anomzimba kanye nokusanhlamvu. Ukwengeza, kubalulekile ukuhlala u-hydrated futhi unciphise ukusetshenziswa kotshwala ne-caffeine. Okokugcina, kuyatuseka ukuthintana nochwepheshe bezempilo ukuze uthole uhlelo lokudla lomuntu siqu oluhambisana nezidingo zomuntu ngamunye.

10. Izithako zokudla ezinconyiwe zokunciphisa amafutha esisu

11. Ungakukala Kanjani Ngokunembile futhi Ulandele Ukulahleka Kwamafutha E-Belly

Ukulinganisa ngokunembile kanye nokulandelela ukulahleka kwamafutha esiswini kubalulekile ekuhloleni inqubekelaphambili ekufezeni imigomo yokuphila kahle. Nazi izinyathelo ezintathu ezibalulekile zokukusiza kule nqubo:

1. Bala inkomba yesisindo somzimba wakho (BMI): Isinyathelo sokuqala sokulinganisa ukulahleka kwamafutha esiswini ukubala i-BMI yakho. Lokhu kuzokusiza ukuthi unqume ukuthi unesisindo esinempilo futhi ungaphakathi kwebanga elifanele lobude bakho. Ukuze ubale i-BMI, kufanele uhlukanise isisindo sakho ngamakhilogremu ngobude bakho ngamamitha ayisikwele.
2. Sebenzisa iteyipu yokulinganisa: Ukuzungeza okhalweni kungenye inkomba ebalulekile yokukala ukulahlekelwa kwamafutha esiswini. Sebenzisa itheyiphu yokukala eguquguqukayo futhi ukale eduze kwesisu sakho, ngaphezu kwethambo le-hip yakho. Qiniseka ukuthi itheyiphu iqinile kodwa ayiqinile kakhulu. Yenza lesi silinganiso njalo ngeviki futhi urekhode imiphumela ukuze uthole umkhondo onembile.
3. Ikala amaphesenti wamafutha omzimba: Ngaphezu kwe-BMI nesiyingi sokhalo, ukulinganisa amaphesenti wamafutha omzimba kuzokunikeza ukuhlolwa okunembe kakhudlwana kokulahlekelwa kwamafutha esiswini. Kunezindlela ezihlukene zokukala amaphesenti wamafutha omzimba, njengezinhlelo zokusebenza zeselula, isikali se-bioelectrical impedance, noma izilinganiso ze-skinfold clamp. Khetha indlela evumelana kangcono nezidingo zakho futhi ukwenze njalo ukuze ubone ukuqhubeka kwakho.

Khumbula ukuthi ukulahlekelwa amafutha esiswini akwenzeki ngokuphazima kweso futhi kudinga ukuzibophezela nokubekezela. Lezi zinyathelo zizokusiza ukukala ngokunembile futhi ulandelele ukuqhubeka kwakho, okubalulekile ekulungiseni ukudla kwakho nokuzivocavoca umzimba uma kunesidingo. Ungakhohlwa ukugubha izimpumelelo zakho njengoba usendleleni futhi uhlale ugqugquzelekile!

12. Izinzuzo zokuzivocavoca amandla ukunciphisa amafutha esiswini

Ukuzivocavoca kwamandla kuyithuluzi elihle kakhulu lokunciphisa amafutha esisu ngokuphumelelayo nangesikhathi eside. Ngaphezu kokuthuthukisa ukubukeka komzimba, lezi zivivinyo zinikeza izinzuzo eziningi kwezempilo ngenjwayelo. Ngezansi ezinye zezinzuzo eziyinhloko zokufaka izivivinyo zamandla ohlelweni lwakho lokuqeqesha:

1. Ukwenyuka kwemetabolism: Ukuzivocavoca amandla, njengokuphakamisa izinsimbi noma ukusunduza, kusiza ukukhulisa imisipha. Njengoba wakha imisipha eyengeziwe, i-metabolism yakho iyashesha, okusho ukuthi uzoshisa ama-calories engeziwe ngisho nalapho uphumule. Lokhu kwanda kwe-basal metabolism kubalulekile ekwehliseni amafutha esiswini.

2. Ukuma okuthuthukisiwe: Ukuzivocavoca amandla, ikakhulukazi lezo ezigxile ekuqiniseni imisipha eyinhloko, kungasiza ekuthuthukiseni ukuma. Njengoba uqinisa imisipha yakho yesisu nangemuva, amathuba akho okuthuthukisa ubuhlungu obungapheli emuva nentamo ayancipha. Ukuma ngendlela efanele kungasiza nasekunciphiseni ukubukeka kwamafutha esiswini.

3. Ukuncipha kwengozi yesifo: Amafutha amaningi esiswini ahlotshaniswa nengozi eyengeziwe yokuthola izifo ezifana nesifo sikashukela sohlobo 2, isifo senhliziyo nezinhlobo ezithile zomdlavuza. Ukuzivocavoca amandla kungasiza ukunciphisa izinga amafutha e-visceral, okungamafutha anqwabelana azungeze izitho zangaphakathi. Ukunciphisa amafutha esiswini kunciphisa ingozi yokuthola lezi zifo.

Ukufaka izivivinyo zamandla ohlelweni lwakho lokuqeqesha kuyisu elisebenzayo lokunciphisa amafutha asesiswini kanye nokwenza ngcono impilo yonke. Khumbula ukuwahlanganisa nokudla okulinganiselayo kanye ne-cardio ukuze uthole imiphumela engcono. Ungabe usalinda, qala namuhla futhi ujabulele izinzuzo ezinikezwa ukujima amandla!

13. Izinganekwane ezivamile mayelana nokunciphisa amafutha esiswini okufanele uzazi

Amafutha esisu angenye yezinto ezivame kakhulu ezikhathazayo phakathi kwabantu abafuna ukuthuthukisa ukubukeka nempilo yabo. Kodwa-ke, kunezinganekwane eziningi kanye nemibono eyiphutha ephathelene nokunciphisa amafutha esiswini okubalulekile ukucacisa. Okulandelayo, sizokhipha eminye yale miqondo:

Awukwazi ukunciphisa amafutha esiswini ngokukhetha: Enye yezinganekwane ezidume kakhulu ukuthi ungalahlekelwa amafutha ikakhulukazi endaweni yesisu ngokusebenzisa izivivinyo ezithile noma imikhiqizo yezimangaliso. Kodwa-ke, iqiniso liwukuthi akunakwenzeka ukunciphisa amafutha endaweni ethile yomzimba wethu. Ukulahlekelwa kwamafutha kuzosakazeka kuwo wonke umzimba futhi kuzoxhomeka ekuhlanganiseni ukudla okulinganiselayo, ukuzivocavoca okuvamile kanye nendlela yokuphila enempilo.

Ukwenza ama-sit-ups akwanele: Abantu abaningi bakholelwa ukuthi ukwenza ama-sit-ups njalo kuzobasiza ukunciphisa amafutha esiswini. Nokho lokhu akulona iqiniso ngokuphelele. Nakuba ama-sit-ups mahle ekuqiniseni imisipha yakho yesisu, awaphumeleli ekushiseni amafutha. Ukuze kuzuzwe ngempumelelo ukunciphisa amafutha esiswini, kuyadingeka ukuhlanganisa izivivinyo zenhliziyo nokuqeqeshwa kwamandla, kanye nokudla okwanele nokulinganisela.

Ukususa ama-carbohydrate akusona isisombululo: Enye inganekwane evamile ukuthi ukususa ngokuphelele ama-carbohydrate ekudleni kwethu kuyisixazululo sokulahlekelwa amafutha esiswini. Nakuba ukunciphisa ukusetshenziswa kwakho kwama-carbohydrate acolisisiwe futhi acutshunguliwe kungaba yinzuzo ekunciphiseni isisindo, akudingekile ukuwaqeda ngokuphelele. Ama-carbohydrate angumthombo wamandla obalulekile emizimbeni yethu futhi kufanele afakwe ekudleni okunomsoco ngenani elilinganiselwe.

14. Ungayithatha Kanjani Indlela Ephelele Yokulwa Ne-Belly Fat futhi Uthuthukise Impilo Yonke

1. Linganisa indlela odla ngayo nendlela odla ngayo: Ukuthatha indlela ephelele yokulwa namafutha esiswini kanye nokwenza ngcono impilo yonke, kubalulekile ukuhlola ukudla kwethu kwamanje kanye nemikhuba yokudla. Kubalulekile ukuhlonza ukudla okugayiwe okunamafutha amaningi esiwadla njalo futhi esikhundleni sako sikhethe okunempilo. Ukuhlela ukudla okulinganiselayo nokuhlukahlukene okuhlanganisa amaprotheni angenalutho, okusanhlamvu okuphelele, izithelo nemifino kuzosisiza ukuthi sithole izakhi ezidingekayo ukuze sigcine isisindo esinempilo futhi sinciphise amafutha esisu.

2. Hlanganisa nokuzivocavoca njalo: Ngaphezu kokudla okunomsoco, ukuvivinya umzimba njalo kudlala indima ebalulekile ekunciphiseni amafutha esiswini nasekuthuthukiseni impilo yonke. Kunconywa ukwenza inhlanganisela yokuzivocavoca kwenhliziyo namandla ukuze ukwandise izinzuzo. Ukuzivocavoca okunjengokugijima, ukubhukuda, ukuhamba ngokushesha, nokuziqeqesha kusiza ukushisa amakhalori futhi kuqinise imisipha, okubalulekile ekusheshiseni umzimba wakho kanye nokunciphisa amafutha esiswini.

3. Lawula ingcindezi ngempumelelo: Ukucindezeleka okungapheli kungabangela ukwanda kwamafutha esiswini futhi kuthinte kabi impilo yethu yonke. Ukuze silwe namafutha esiswini futhi sithuthukise impilo yethu yonke, kubalulekile ukufunda indlela yokuphatha ukucindezeleka ngokuphumelelayo. Ukuzijwayeza izindlela zokuphumula ezifana nokuzindla, i-yoga noma ukuphefumula okujulile kungasiza ekunciphiseni amazinga okucindezeleka. Ngaphezu kwalokho, kubalulekile ukubeka imingcele, ukubeka isikhathi sokuphumula kuqala, nokuthola izinto ezisilethela injabulo nokuphumula.

Ngamafuphi, ukunciphisa amafutha esiswini kudinga indlela ebanzi ehlanganisa kokubili ukudla kanye nezinguquko zokuphila. Ukusebenzisa ukudla okulinganiselayo, okucebile ekudleni kwemvelo kanye nama-kilojoule aphansi, okuhambisana nokuzivocavoca okuvamile kubalulekile ukuze kuzuzwe imiphumela ephumelelayo.

Kubalulekile ukuqaphela ukuthi imiphumela ingahluka. womuntu komunye, njengoba umzimba ngamunye usabela ngendlela ehlukile ekushukunyisweni. Kunconywa ukuthi uthintane nochwepheshe bokudla okunomsoco noma udokotela ngaphambi kokuqala noma yiluphi uhlelo lokunciphisa amafutha esiswini, ikakhulukazi uma unezimo zempilo ezivele zikhona.

Ngaphezu kwalokho, kubalulekile ukugcina isimo sengqondo esihle nokuphikelela kule nqubo, ngoba izinguquko azenzeki ngokuphazima kweso. Ngokubekezela nokuzinikezela, kungenzeka ukufeza ukunciphisa okukhulu kwamafutha esiswini futhi uthuthukise impilo yonke.

Khumbula ukuthi zonke izinyathelo ozithathayo eziya empilweni enempilo zibalulekile, futhi ukuzinikela kuwena kuyisinyathelo sokuqala sokufeza izinhloso zakho. Ungadangali futhi uqhubeke usebenzela isisu esiqinile, esinempilo!