Cómo Reducir la Grasa Abdominal

Ukuqoqwa kwamafutha esiswini kungenye yezinkinga ezivame kakhulu emphakathini wethu wamanje. Ukungawuvivinyi umzimba, ukudla okungenamsoco nokucindezeleka ngezinye zezimbangela ezibangela lesi simo. Kodwa-ke, kunezindlela zesayensi ezisekelwa ubufakazi bokunciphisa ngokuphumelelayo amafutha esiswini. Kulesi sihloko, sizohlola ukuthi ungasebenzisa kanjani amasu ezobuchwepheshe ukuze ufinyelele lo mgomo. ngempumelelo y saludable.

1. Isingeniso: Ukuqonda amafutha esisu kanye nomthelela wawo empilweni

Amafutha esisu uhlobo lwamafutha aqoqana eduze kwesisu futhi angaba nomthelela omkhulu empilweni. Akukhona nje kuphela ukukhathazeka kobuhle, kodwa futhi kuhlotshaniswa nezinkinga zempilo ezifana nesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nezinhlobo ezithile zomdlavuza. Ngakho-ke, kubalulekile ukuqonda kangcono lolu hlobo lwamafutha kanye nomphumela walo enhlalakahleni yethu yonke.

Okokuqala, kubalulekile ukuqaphela ukuthi amafutha asesiswini angahlukaniswa abe yizinhlobo ezimbili: amafutha angaphansi kwesikhumba namafutha e-visceral. Amafutha angaphansi kwesikhumba atholakala ngaphansi kwesikhumba futhi anesibopho sokuma kwesisu esiyindilinga noma esingenalutho. Ngakolunye uhlangothi, amafutha e-visceral atholakala ezungeze izitho zangaphakathi futhi angaba yingozi kakhulu empilweni. Amafutha e-Visceral akhiqiza amahomoni namakhemikhali angaba nomthelela ekwandeni kwe-insulin nokuvuvukala emzimbeni.

Ngaphezu komthelela wayo empilweni, inani lamafutha esiswini lingaba futhi inkomba engozini yokuthuthukisa izifo zenhliziyo. Ukulinganisa umjikelezo okhalweni kungaba yindlela elula kodwa ephumelelayo yokuhlola inani lamafutha esiswini. Ukuba nokhalo olukhulu kuno-88 cm kwabesifazane kanye no-102 cm emadodeni ngokuvamile kubhekwa njengokuhlotshaniswa nengozi enkulu yezinkinga zempilo ezihlobene namafutha esisu.

2. Izinto ezinomthelela ekwandeni kwamafutha esiswini

Kunezimbalwa, futhi kubalulekile ukucabangela ngayinye yazo ukuze ubhekane nayo le nkinga de ngempumelelo. Esinye sezici ezibalulekile ukudla okungenamsoco, ikakhulukazi okuhlanganisa ukudla okunamafutha agcwele kanye noshukela ocolile. Lokhu kudla kuvame ukufaka isandla ekuzuzeni isisindo kanye nokunqwabelana kwamafutha endaweni yesisu.

Esinye isici esibalulekile ukuntuleka kokuzivocavoca umzimba. Ukuphila kokunganyakazi kanye nokuntuleka kokuzivocavoca njalo kungabangela ukwanda kwamafutha esiswini, njengoba ama-calories ambalwa ashiswa futhi i-metabolism iyancipha. Kuyadingeka ukufaka umsebenzi womzimba esimisweni sethu sansuku zonke, njengokuhamba, ukugijima noma ukwenza izivivinyo zesisu, ukusiza ukushisa amafutha aqoqwe kule ndawo.

Ngaphandle kokungadli kahle kanye nokuntuleka kokuzivocavoca umzimba, ukucindezeleka nakho kungadlala indima ekutholeni amafutha esiswini. Ukucindezeleka okungapheli kungalinganisa amahomoni emzimbeni wethu, okungase kubangele ukwanda kwesifiso sokudla kanye nokugcinwa kwamafutha ngokweqile endaweni yesisu. Kubalulekile ukufunda ukuphatha nokunciphisa amazinga okucindezeleka, ngokusebenzisa amasu anjengokuzindla, i-yoga noma ukuphefumula okujulile.

3. Ukubaluleka kokushoda kwekhalori ukunciphisa amafutha asesiswini

Ukunciphisa amafutha esiswini kuwumgomo ovamile kubantu abaningi abafuna ukuthuthukisa ukubukeka kwabo kanye nempilo yonke. A ngempumelelo Ukufeza lokhu kungenxa yokushoda kwekhalori, okusho ukudla ama-calories ambalwa kunalawo owashisayo. Ngezansi kukhona ezinye izici ezibalulekile okufanele uzicabangele mayelana .

1. Lawula ukudla okudlayo: Ukuze uzuze ukushoda kwekhalori, kubalulekile ukulandelela amakhalori asetshenziswa nsuku zonke. Lokhu Kungenziwa usebenzisa amathuluzi afana nezinhlelo zokusebenza zeselula noma amawebhusayithi ezikhethekile ezivumela ukubala nokuqapha ukusetshenziswa kwe-caloric. Kunconywa ukuthi uzibekele umgomo wokushoda wama-calories acishe abe ngu-500 ngosuku (ukugcizelela okwengeziwe) ukunciphisa cishe u-0.5 kg wamafutha omzimba ngesonto.

2. Hlela ukudla kwakho: Ukuze ulondoloze ukushoda kwekhalori okungaguquki, kubalulekile ukuhlela ukudla ngendlela efanele. Kunconywa ukufaka ukudla okunothe nge-fiber, amaprotheni namafutha anempilo ukuze uzizwe unelisekile futhi ugcine ukudla okunomsoco. Ukuhlukanisa ukudla kube izingxenye ezincane, ezivamile phakathi nosuku nakho kungasiza ekulawuleni indlala futhi kuvimbele ukudla kakhulu. (ukugcizelela okwengeziwe).

3. Hlanganisa ukudla nokuzivocavoca: Uma ubheka ukunciphisa amafutha esiswini ngempumelelo, kubalulekile ukuhlanganisa ukushoda kwekhalori nohlelo lokuzivocavoca olwanele. Ukuzivocavoca kwe-Cardio, njengokugijima noma ukubhukuda, kungasiza ukushisa ama-calories engeziwe, kuyilapho ukuqeqeshwa kokumelana, njengokuphakamisa isisindo, kungakhuphula imisipha futhi kusheshise umzimba wakho. (ukugcizelela okwengeziwe). Ukusungula isimiso sokuzivocavoca esivamile futhi sikwenze ngokungaguquki kubalulekile emiphumeleni yesikhathi eside.

4. Ukujwayela ukudla kwakho ukuze unciphise amafutha esiswini ngempumelelo

Kulesi sigaba, sizokunikeza amathiphu asebenzayo ukuze uvumelane nokudla kwakho futhi unciphise amafutha esisu ngempumelelo. Kubalulekile ukukhumbula ukuthi ukulahlekelwa amafutha esiswini akwenzi Kungafinyelelwa hhayi kuphela ngokudla, kodwa futhi kudinga ukuvivinya umzimba njalo kanye nezinguquko zokuphila.

1. Faka ukudla okunothe nge-fiber ekudleni kwakho: Ifayibha ibalulekile ekugcineni impilo enhle yokugaya ukudla futhi ingasiza ekunciphiseni amafutha asesiswini. Ukudla okune-fiber ephezulu kuhlanganisa izithelo nemifino emisha, okusanhlamvu, okusanhlamvu, namantongomane. Qinisekisa ukuthi udla okungenani amagremu angu-25 efiber ngosuku ukugcina isimiso sakho sokugaya ukudla sisebenza kahle futhi sikhuthaze ukulahlekelwa kwamafutha esiswini.

2. Nciphisa ukudla okugayiwe kanye noshukela owengeziwe: Ukudla okugayiwe kanye nalokho okuqukethe amazinga aphezulu kashukela ongeziwe kungaba nomthelela ekwandeni kwamafutha esiswini. Khetha ukudla okusha, okungokwemvelo esikhundleni salokho okufika sekupakishiwe. Funda amalebula okudla ngokucophelela futhi ugweme lezo eziqukethe izithako ezingenampilo njengesiraphu yommbila ephezulu ye-fructose noma amafutha agcwele.

3. Lawula izingxenye futhi udle ngokucophelela: Ukudla ikhalori ngokweqile kungaholela ekwandeni kwamafutha esiswini. Yidla kancane futhi unake izimpawu zokusutha komzimba wakho.. Khetha amapuleti amancane ukuze ulawule izingxenye futhi ugweme ukudla kakhulu. Ngaphandle kwalokho, hlela ukudla kwakho kusenesikhathi ukugwema ukuphendukela ekukhetheni okungenampilo uma ulambile. Futhi khumbula ukuzinika amanzi ngendlela efanele, uphuze okungenani izingilazi zamanzi eziyi-8 ngosuku.

Qhubeka lawa macebiso futhi wenze izinguquko kancane kancane ekudleni kwakho ukuze unciphise amafutha esiswini ngokuphumelelayo. Khumbula ukuthi, ngaphezu kwalawa macebiso, kubalulekile ukugcina indlela yokuphila enempilo yonke, ehlanganisa ukuvivinya umzimba njalo nokuphumula okwanele. Xhumana nochwepheshe bezempilo noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho. Qala namuhla futhi uzuze impilo enempilo futhi esebenzayo!

5. Amasu okuqeqeshwa ngokomzimba ukuze aqede amafutha esiswini

Kunamasu ahlukahlukene okuqeqeshwa ngokomzimba angasiza ekuqedeni amafutha esiswini ngokuphumelelayo. Ngezansi okunye okunconyiwe kakhulu:

Ejercicios cardiovasculares: Ukufaka imisebenzi yenhliziyo nemithambo yegazi ohlelweni lwakho lokuqeqesha kubalulekile ukuze unciphise amafutha asesiswini. Ukuzivocavoca okunjengokugijima, ukubhukuda, ukugibela ibhayisikili, noma intambo yokugxuma yizinto ezinhle ongakhetha kuzo. Zenze njalo nangesilinganiso esimaphakathi okungenani imizuzu engama-30 ngosuku.

Izindlela Zokuqeqeshwa Kwesikhawu Eziphezulu (HIIT): I-HIIT iyindlela yokuqeqesha ehlanganisa izikhathi eziphakeme kakhulu nezikhathi zokuphumula ezimfushane. Le nqubo ayishisi ama-calories kuphela ngesikhathi sokuzivocavoca, kodwa futhi yandisa imetabolism yakho, okufaka isandla ekuqedweni kwamafutha esiswini. Ungenza izindlela ze-HIIT usebenzisa izivivinyo ezinjengama-burpees, ama-jumping Jacks, nabaqwali bezintaba.

Ukuqeqeshwa kwamandla: Ukuqeqeshwa kwamandla kungenye isu eliphumelelayo lokuqeda amafutha esiswini. Ukwenza izivivinyo zamandla, njengokuphakamisa izinsimbi noma ukuvocavoca umzimba, kusiza ukwakha imisipha ethambile. Uma ubukhulu bemisipha bukhulu, kulapho ikhalori ishisa khona lapho uphumule. Ukwengeza, ukuqeqeshwa kwamandla kunciphisa amafutha e-visceral, okungamafutha atholakala ezungeze izitho zakho zangaphakathi.

6. Ingabe izivivinyo ezithile ziyasebenza ekunciphiseni amafutha esiswini?

Ukuzivocavoca okuqondile ukunciphisa amafutha esiswini kuyindlela ethandwayo phakathi kwalabo abafuna ukuthuthukisa ukubukeka kwabo ngokomzimba futhi bathole isisu esithambile. Kodwa-ke, kubalulekile ukukhumbula ukuthi ayikho indlela yomlingo yokuqeda amafutha kule ndawo endaweni.

Nakuba ukuvivinya umzimba kwesisu kungasiza ukuqinisa nokuzwakalisa imisipha endaweni, kubalulekile ukuyihlanganisa nokudla okulinganiselayo kanye nohlelo oluphelele lokuqeqesha oluhlanganisa ukuzivocavoca kwenhliziyo nemithambo yegazi namandla. Amafutha amaningi esiswini ngokuvamile angumphumela wendlela yokuphila enganyakazi kanye nokudla okungenamsoco, ngakho zonke lezi zici zidinga ukubhekwana nazo ukuze kuzuzwe imiphumela ephumelelayo.

Ezinye izivivinyo ezithile zokunciphisa amafutha esiswini zihlanganisa ama-crunches, amapulangwe, ama-side crunches, nokuzivocavoca okusonta. Kubalulekile ukuzenza ngendlela efanele, ukugcina ukuma okufanele nokwenza ukunyakaza ngokulawula futhi ngaphandle kokucindezela indawo ephansi emuva. Ngaphezu kwalokho, kuhle ukuhlanganisa lezi zivivinyo nabanye ezibandakanya umsebenzi wamaqembu emisipha ehlukene, njengama-squats, ukuphakamisa isisindo nokuzivocavoca kwenhliziyo njengokugijima noma ukubhukuda.

7. Indima yokuphumula nokulala ekunciphiseni amafutha esiswini

Ukuphumula nokulala kudlala indima ebalulekile ekwehliseni amafutha asesiswini. Ucwaningo lwesayensi luye lwabonisa ukuthi ukuntuleka kokulala noma izinga eliphansi lokulala kungakhuphula amazinga e-cortisol, i-hormone ehlobene nokukhuluphala kanye nokunqwabelana kwamafutha endaweni yesisu. Ngakho-ke, kubalulekile ukuqinisekisa ukuthi uthola ubuthongo bekhwalithi futhi uthola amahora adingekayo ukuze ukhuthaze ukulahlekelwa kwamafutha kule ndawo.

Ukuze uthuthukise izinga lokulala futhi ukhuthaze ukuncishiswa kwamafutha esiswini, kuhle ukusungula isimiso sokuphumula esivamile. Lokhu kusho ukulala nokuvuka ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Ukwengeza, kuhle ukugwema ukudla i-caffeine nokudla okunzima ngaphambi kokulala, njengoba kungaphazamisa ukulala. Kubalulekile futhi ukwakha indawo evumela ukuphumula, ukugcina igumbi limnyama, lithule futhi lisezingeni lokushisa elifanele.

Esinye isici okufanele sicatshangelwe ukuvivinya umzimba njalo. Ukuzivocavoca umzimba akusizi nje kuphela ukushisa ama-calories nokunciphisa amafutha omzimba, kodwa futhi kusiza ukuthuthukisa ikhwalithi yokulala. Kodwa-ke, kuhle ukugwema ukuvivinya umzimba kakhulu eduze nesikhathi sokulala, njengoba kungenza kube nzima ukulala. Ngakolunye uhlangothi, ukucindezeleka kungase kuthinte izinga lokulala kanye nokuqoqwa kwamafutha esiswini, ngakho-ke kubalulekile ukwenza amasu okuphumula, njengokuzindla noma i-yoga, ukuze unciphise.

8. Izinganekwane ezivamile mayelana nokunciphisa amafutha esiswini: Yini eyiqiniso futhi yini engamanga?

Ekufuneni isisu esithambile futhi esithambile, kuvamile ukuhlangana nochungechunge lwezinganekwane nezinkolelo mayelana nokunciphisa amafutha esiswini. Ngezansi, sizokhipha ezinye zezinganekwane ezivame kakhulu futhi sinikeze ulwazi olusekelwe ebufakazini besayensi.

Inganekwane 1: Ukwenza izivivinyo zesisu kuzoqeda amafutha atholakala endaweni yesisu. IQINISO: Ukwenza izivivinyo zesisu kuzoqinisa imisipha endaweni, kodwa ngeke kunciphise ngokuqondile amafutha kuleyo ndawo. Ukunciphisa amafutha kwenzeka kuwo wonke umzimba futhi akukwazi ukuqondiswa kokukodwa zona.

Inganekwane 2: Ukuthatha ama-fat burning supplements noma amaphilisi kuzoqeda amafutha esiswini. IQINISO: Azikho izithako zomlingo noma amaphilisi azoqeda amafutha esiswini. Ukulahlekelwa amafutha ngokuyinhloko kufinyelelwa ngokuhlanganiswa kokudla okunempilo nokuzivocavoca umzimba okuvamile.

Inganekwane 3: Ukuzivocavoca kwe-Cardio kuyisihluthulelo sokushisa amafutha esiswini. IQINISO: Nakuba ukuzivocavoca kwe-cardio kungasiza ukushisa ama-calories futhi kube nomthelela ekulahlekelweni kwamafutha jikelele, akuqondile ekunciphiseni amafutha esiswini. Ukuhambisana nawo ngokuzivocavoca amandla kanye nokudla okunomsoco kuyisihluthulelo sokuthola imiphumela emihle.

9. Ukubaluleka kwemithi yokuvimbela ekunciphiseni amafutha esiswini

Imithi yokuvimbela idlala indima ebalulekile ekunciphiseni amafutha esiswini, ngoba igxile ekuvimbeleni ukuthuthukiswa kwezifo ezihlobene nale nkinga nokukhuthaza imikhuba yokuphila enempilo. Ngezinyathelo zokuvimbela, kungenzeka ukugwema ukuqoqwa ngokweqile kwamafutha esiswini, okusiza ukunciphisa ingozi yokuhlaselwa yizifo zenhliziyo, uhlobo lwesifo sikashukela sohlobo 2 nezinye izifo ze-metabolic.

Enye yezindlela eziyinhloko emithini yokuvimbela ukunciphisa amafutha esiswini ukudla ukudla okulinganiselayo nokunempilo. Kubalulekile ukudla ukudla okunothe nge-fiber, amavithamini namaminerali, futhi ugweme lokho okunamafutha agcwele kanye noshukela owengeziwe. Kunconywa ukuthi ufake izithelo, imifino, amaprotheni angenalutho kanye nezinhlamvu eziphelele ekudleni kwakho. Ukwengeza, kubalulekile ukuthi uhlale u-hydrated futhi uphuze utshwala ngokusesilinganisweni.

Esinye isici esibalulekile umkhuba ovamile wokuvivinya umzimba. Kuphakanyiswa ukwenza imisebenzi yenhliziyo enjengokugijima, ukubhukuda noma ukuhamba ngebhayisikili, okusiza ukushisa amafutha omzimba ngokujwayelekile, kuhlanganise nalawo asesiswini. Ngaphezu kwalokho, kuyasiza ukuhambisana nezivivinyo ezithile ukuze wenze ithoni yemisipha yesisu, njengama-crunches endabuko, amapulangwe, nama-oblique. Kutuswa ukuthi uthintane nochwepheshe bezemfundo yomzimba ukuze uthole isiqondiso esifanele esimweni ngasinye.

10. Ithonya lezici ze-hormonal ekuqoqweni kwamafutha esiswini

Ukuqoqwa kwamafutha esiswini kungathonywa yizici ezihlukahlukene zama-hormone ezithinta i-metabolism kanye nokusatshalaliswa kwamafutha omzimba. Ukungalingani kwe-hormonal kungakhuphula ukuthambekela kokuqongelela amafutha endaweni yesisu, okuholela engozini enkulu yokuthuthukisa izifo zenhliziyo nezinye izimo zempilo.

Isici esibalulekile sama-hormone ekuqoqweni kwamafutha esiswini ukukhiqizwa ngokweqile kwe-cortisol, eyaziwa ngokuthi i-hormone yokucindezeleka. I-Cortisol ikhuthaza ukugcinwa kwamafutha endaweni yesisu futhi inciphisa amandla omzimba okushisa amafutha. Ukuze unciphise amazinga e-cortisol, kubalulekile ukulawula ukucindezeleka ngokusebenzisa amasu okuphumula nokugwema izimo ezicindezelayo.

Esinye isici se-hormonal esifanele ukumelana ne-insulin, okuhlotshaniswa nokuqoqwa kwamafutha e-visceral, atholakala ezungeze izitho zangaphakathi. Ukumelana ne-insulin kuvimbela amaseli ukuthi asebenzise i-glucose indlela ephumelelayo, okuholela ekwandeni kokukhiqizwa kwe-insulin kanye nokunqwabelana kwamafutha esiswini. Ukuze uthuthukise ukuzwela kwe-insulin, kutuswa ukugcina ukudla okulinganiselayo okuhlanganisa ukudla okunenkomba ephansi ye-glycemic futhi uhlanganyele emisebenzini evamile yomzimba.

11. Indlela yokuphatha ukucindezeleka ukunciphisa amafutha esiswini?

Ukulawula ukucindezeleka kubalulekile ekunciphiseni amafutha esisu nokugcina isisindo esinempilo. Ukucindezeleka okungapheli kungathinta kabi umzimba, kukhuthaze ukuqoqwa kwamafutha endaweni yesisu. Ngenhlanhla, kukhona amasu amaningana ongawasebenzisa ukuze ulawule ngempumelelo ukucindezeleka futhi unciphise amafutha esiswini.

Enye yezindlela ezingcono kakhulu zokulawula ukucindezeleka iwukuvivinya umzimba njalo. Ukuzivocavoca akusizi nje kuphela ukukhipha ama-endorphin, aziwa ngokuthi ama-hormone enjabulo, kodwa futhi kuthuthukisa ukugeleza kwegazi futhi kunciphisa ukungezwani kwemisipha. Kunconywa ukwenza okungenani imizuzu engu-30 yokuzivocavoca umzimba okumaphakathi nsuku zonke, njengokuhamba, ukugijima, noma ukuzijwayeza i-yoga. Ukwengeza, ukuzivocavoca kunikeza ukuphazamiseka okuhle futhi kukusiza ukuba ugcine isimo sengqondo esihle lapho ubhekene nokucindezeleka.

Ngaphezu kokuzivocavoca, kubalulekile ukwamukela indlela yokuphila enempilo ehlanganisa ukudla okulinganiselayo. Ukudla kudlala indima ebalulekile ekulawuleni ukucindezeleka nokunciphisa amafutha esiswini. Gwema ukudla okugayiwe okunothe ngamafutha agcwele, njengokudla okusheshayo nemikhiqizo yezimboni. Esikhundleni salokho, khetha ukudla okucebile ngezithelo, imifino, amaprotheni mafutha, nokusanhlamvu. Lokhu kudla kunikeza izakhi ezidingekayo ukuze kugcinwe ibhalansi efanele yangaphakathi, ngaleyo ndlela kusiza ukunciphisa ukucindezeleka namafutha esiswini.

12. Izithako zokudla kanye nomthelela wazo ekunciphiseni amafutha esiswini

Amafutha esisu ayinkinga evamile ethinta abantu abaningi futhi angaba nomthelela omubi empilweni. Ngenhlanhla, kunezithako zokudla ezingasiza ekwehliseni la mafutha angadingeki. Nazi ezinye izithasiselo ezidumile nokusebenza kwazo ekulahlekelweni ngamafutha esiswini.

1. I-Green Tea Extract: Itiye elihlaza liyaziwa ngezakhiwo zalo ze-antioxidant kanye nekhono layo lokwandisa umzimba. Ucwaningo luye lwabonisa ukuthi ukudla itiye eliluhlaza akhiphe kungasiza ashise amafutha besisu. Kutuswa ukuthatha ama-250 kuya ku-500 mg wetiye elihlaza nsuku zonke ukuze uthole imiphumela emihle.

2. I-Garcinia cambogia: Lesi sithasiselo sesidumile ekulahlekelweni kwesisindo ngenxa yekhono laso lokucindezela isifiso sokudla. Iqukethe i-hydroxycitric acid (HCA), engasiza ekuvimbeleni ukukhiqizwa kwamafutha emzimbeni futhi ikhuthaze ukushiswa kwamafutha akhona. Kunconywa ukuthatha i-500 kuya ku-1000 mg ye-garcinia cambogia ngosuku.

13. Ungasigcina kanjani isimiso esiqhubekayo sokuqinisekisa ukulahlekelwa okuqhubekayo kwamafutha esisu

Ukugcina isimiso esiqhubekayo esiqinisekisa ukulahlekelwa okuqhubekayo kwamafutha esiswini, kubalulekile ukulandela okunye izinyathelo ezibalulekile. Okokuqala, kubalulekile ukubeka imigomo engokoqobo neqondile mayelana nenani lamafutha ofuna ukuwalahla kanye nesikhathi ofuna ukuwafinyelela ngaso. Lokhu kuzokuvumela ukuthi ube nokugxila okucacile nokulinganisekayo ukuze uye emgomweni.

Esinye isici esibalulekile ukuvivinya umzimba njalo. Kunconywa ukwenza imisebenzi yenhliziyo, njengokugijima, ukubhukuda noma ukuhamba ngebhayisikili, okungenani kathathu ngeviki isikhathi esingamaminithi angu-30. Lezi zivivinyo zisiza ukushisa ama-calories futhi zinciphise amafutha esisu. Ukwengeza, kubalulekile ukuhambisana nokuqeqeshwa kwenhliziyo nemithambo yegazi ngokuzivocavoca kwamandla, njengokuphakamisa isisindo, ukuqinisa imisipha nokusheshisa inqubo yokulahlekelwa kwamafutha.

Ukudla okunempilo kungenye into enqumayo ekulahlekelweni kwamafutha esiswini. Kudingekile ukuba udle ukudla okulinganiselayo, okucebile izithelo, imifino, amaprotheni angenalutho kanye nezinhlamvu ezigcwele. Ngaphezu kwalokho, kufanele ugweme ukusetshenziswa kokudla okugayiwe, ushukela ocolisisiwe kanye namafutha agcwele. Ukwandisa umthamo wamanzi nakho kubalulekile ukuze uhlale u-hydrated futhi wenze lula imetabolism. Ukudla ukudla okuvamile ngezingxenye ezincane kanye nokugwema ukweqa ukudla kusiza ukugcina umzimba usebenza futhi ulawule ukulamba kwemizwa.

14. Isiphetho: Ukuthatha indlela ebanzi yokunciphisa amafutha esiswini kanye nokwenza ngcono impilo

Ukuthatha indlela ebanzi yokunciphisa amafutha esiswini kanye nokwenza ngcono impilo kubalulekile ekuzuzeni imiphumela ephumelelayo, ehlala isikhathi eside. Asikho isisombululo somlingo kule nkinga, kodwa ngokulandela lezi zinyathelo ezibalulekile, ungafinyelela ushintsho oluhle emzimbeni wakho kanye nokuphila kahle.

1. Lungisa indlela odla ngayo: Ukudla okulinganiselayo nokunempilo kubalulekile ukuze unciphise amafutha asesiswini. Hlanganisa nokudla okunefiber ephezulu, okufana nezithelo, imifino, nokusanhlamvu, okuzokusiza uzizwe unelisekile futhi unciphise isifiso sokudla. Gwema ukudla okugayiwe, okunamafutha agcwele kanye noshukela owengeziwe. Ukwengeza, qiniseka ukuthi ugcina ukudla okwanele kwamaprotheni ukuze ukhuthaze ukuthuthukiswa kwemisipha.

2. Hlanganisa nokuvivinya umzimba: Ukuzivocavoca njalo kubalulekile ukuze ushise ama-calories futhi unciphise amafutha asesiswini. Hlanganisa ukuzivocavoca kwenhliziyo, njengokugijima noma ukubhukuda, nokuzivocavoca kwamandla, njengokuphakamisa izinsimbi, ukuze ukhulise imiphumela. Ukuzijwayeza i-yoga nokuzivocavoca kwesisu kungasiza futhi ukuqinisa imisipha yakho yesisu. Khumbula ukuthi ukungaguquguquki kuyisihluthulelo, sungula uhlelo lokuzivocavoca olungokoqobo futhi unamathele kulo.

Ekuphetheni, ukunciphisa amafutha esiswini akwenzi Kuyinqubo elula, kodwa ngenhlanganisela efanele yokudla, ukuvivinya umzimba kanye nemikhuba emihle yokuphila, kungenzeka ukukufeza. Kubalulekile ukukhumbula ukuthi umuntu ngamunye uhlukile futhi kungase kudinge indlela yomuntu siqu ukuze athole imiphumela engcono kakhulu. Ukwengeza, kubalulekile ukufuna iseluleko kuchwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlelo lokulahlekelwa isisindo noma ushintsho lokudla. Ukungaguquguquki nokubekezela kubalulekile kule nqubo, njengoba imiphumela ingase ithathe isikhathi ukubonakala. Khumbula ukuthi ukunciphisa amafutha esiswini akugcini nje ngokujabulisa ubuhle, kodwa futhi kunezinzuzo zempilo jikelele. Ungalahli ithemba futhi uqhubeke usebenza emgomweni wakho, imiphumela ikufanele!