Cómo Perder Barriga Mujeres

La amafutha esiswini Kuyinkinga evamile phakathi kwabesifazane futhi kungaba yimbangela yokukhathazeka ngazo zombili izizathu zobuhle nempilo. Kwabesifazane abaningi, umgomo wokulahlekelwa isisu ungaba inselele, kodwa ngesu elifanele kanye nendlela yobuchwepheshe, kungenzeka ukufeza imiphumela emihle. Kulesi sihloko, sizohlola amasu akhethekile ahlukahlukene namathiphu okuthi ungalahlekelwa kanjani isisu kwabesifazane, kucatshangelwa izici ezithile zebhayoloji, umsoco kanye nokuzivocavoca. Kusukela ekubhekaneni nokudla kuye ekuhlanganiseni izindlela zokuzivocavoca ezifanele, sizothola ukuthi singayilungisa kanjani le nkinga ngempumelelo ukuze uthole ukhalo oluncane futhi uthuthukise impilo yonke.

1. Isingeniso sokulahlekelwa isisu kwabesifazane

Ukulahlekelwa kwe-Belly kwabesifazane kuwumgomo ovamile kubantu abaningi abafuna ukuthuthukisa ukubukeka kwabo nokugcina impilo enhle. Nokho, le nqubo ingaba inselele uma izinyathelo ezifanele zingalandelwa. Kulesi sigaba, sizokunikeza imininingwane enemininingwane kanye namasu afakazelwe ukukusiza ukuthi ulahlekelwe yileso sisu ongasifuni. ngempumelelo.

Ukufeza ukulahlekelwa kwesisu kwabesifazane, kubalulekile ukuhlanganisa ukudla okulinganiselayo nokuzivocavoca okuqondile ukuze usebenze imisipha yesisu futhi unciphise izicubu ze-adipose ezitholakala kuleyo ndawo. Kuso sonke lesi sihloko, sizokuqondisa Igxathu emvakwe gxathu ngohlelo lokusebenza oluhlanganisa amathiphu okudla okunempilo, izindlela ezikhethekile zokuzivocavoca, amathuluzi awusizo nezibonelo ezingokoqobo.

Ngaphezu kwalokho, sizokunikeza okokufundisa okuningiliziwe nezincomo zokusebenzisa isinyathelo ngasinye esidingekayo. Lezi zincomo zizobandakanya imvamisa efanele kanye nobude besikhathi sokuzivocavoca, izinketho zokudla okunempilo, amathuluzi nezinsiza zokukusiza ukuqapha ukuqhubeka kwakho, kanye nezibonelo zabanye abantu abathole imiphumela emihle belandela lezi zindlela. Ngesimo sengqondo esizibophezele futhi ulandela indlela yethu yesinyathelo ngesinyathelo, uzokwazi ukufeza imigomo yakho yokulahlekelwa isisu kwabesifazane ngokuphumelelayo.

2. Izinto ezinomthelela ekuqongeleleni kwamafutha esiswini kwabesifazane

Ukuqoqwa kwamafutha esiswini kwabesifazane kuyinkinga evamile engaba nezimbangela ezihlukahlukene. Ngezansi ezinye izici ezinomthelela kule nkinga:

• Desequilibrio hormonal: Ukushintsha kwamahomoni kungakhuphula ukunqwabelana kwamafutha endaweni yesisu. Kwabesifazane, lokhu kungenzeka ngesikhathi sokukhulelwa, ukuya esikhathini, noma ngenxa yokuphazamiseka kwe-hormonal njenge-polycystic ovary syndrome.
• Ukudla okungenampilo: Ukudla okunamafutha agcwele, ushukela ocolisisiwe kanye nokudla okugayiwe kungaba nomthelela ekuqongeleleni kwamafutha esiswini. Lokhu kudla kuvame ukuba nemisoco ephansi kanye nama-kilojoule amaningi, okungakhuthaza ukukhuluphala kule ndawo yomzimba.
• Falta de actividad física: Ukuphila kokunganyakazi kanye nokuntuleka kokuzivocavoca njalo kungandisa amafutha esiswini kwabesifazane. Umsebenzi womzimba usiza ukushisa ama-calories, uqinise imisipha futhi usheshise imetabolism, okukhuthaza ukulahlekelwa kwamafutha futhi kuvimbele ukuqoqwa kwawo kule ndawo ethile.

Kubalulekile ukukhumbula ukuthi lezi zici zingasebenzisana futhi zihlanganyele ngokuhlanganyela ekuqoqweni kwamafutha esiswini. Ngoba xazulula le nkinga, kunconywa ukuthatha indlela ebanzi ehlanganisa izinguquko ekudleni, indlela yokuphila kanye nomsebenzi womzimba.

3. Uzibekela kanjani imigomo engokoqobo yokulahlekelwa isisu kwabesifazane

Ukulahlekelwa yisisu kuwumgomo ovamile kwabesifazane abaningi, kodwa kubalulekile ukubeka imigomo engokoqobo nefinyelelekayo ukuze kuzuzwe imiphumela yesikhathi eside. Nawa amanye amathiphu abalulekile:

1. Linganisa isimo sakho samanje: Ngaphambi kokubeka imigomo, kubalulekile ukuba nombono ocacile wendawo yakho yokuqala. Kala umjikelezo wesisu sakho, hlola imikhuba yakho yokudla futhi uhlaziye izinga lakho lokuzivivinya. Lokhu kuzokuvumela ukuthi uzibekele imigomo engokoqobo evumelana nezidingo zakho.
2. Zibekele imigomo ethile: Chaza izinhloso ezicacile neziqondile zokulahlekelwa isisu. Esikhundleni sokuthi "Ngifuna ukuba nesisu esiphansi," beka imigomo efana nokuthi "Ngifuna ukunciphisa umjikelezo wesisu sami ngamasentimitha angu-5 ezinyangeni ezingu-3 ezizayo." Lokhu kuzokunikeza umgomo olinganisekayo futhi kukusize uhlole inqubekelaphambili yakho ngokufanele.
3. Establece un plan de acción: Uma imigomo yakho isicacile, bhala uhlelo lokusebenza olunemininingwane. Cabangela izinguquko ezidingekayo ekudleni kwakho, njengokunciphisa ukudla okudlayo okugayiwe kanye nokwandisa ukudla kwakho izithelo nemifino. Ukwengeza, dala isimiso sokuzivocavoca esihlanganisa ukuzivocavoca kwe-cardio namandla ukuze uqinise imisipha yakho yesisu.

Khumbula ukuthi umuntu ngamunye uhlukile futhi imiphumela ingahluka. Gcina isimo sengqondo esihle nokuphikelela endleleni yakho eya ekulahlekeni kwesisu. Xhumana nochwepheshe bezempilo noma umqeqeshi womuntu siqu uma udinga izeluleko ezengeziwe. Qala ukuzibekela imigomo engokoqobo namuhla futhi uthathe izinyathelo zokuqala eziya esisu esithambile, esinempilo!

4. Indima yokudla ekulahlekeni kwesisu kwabesifazane

Ukudla kudlala indima ebalulekile ekulahlekeni kwesisu kwabesifazane. Ukufeza lo mgomo, kuyadingeka ukulandela ukudla okulinganiselayo, okuphansi kwekhalori okukhuthaza ukushiswa kwamafutha esiswini. Ngezansi eminye imihlahlandlela ebalulekile okufanele uyilandele:

1. Yehlisa ukudla kwakho ushukela nama-carbohydrate acolisisiwe, njengesinkwa esimhlophe, amakhukhi namaswidi. Lokhu kudla kuvame ukugcinwa njengamafutha esisu futhi kwenze kube nzima ukwehlisa isisindo.
2. Khulisa ukudla kwakho amaprotheni angenalutho, njengenkukhu, inhlanzi, okusanhlamvu kanye nobisi olunamafutha amancane. Amaprotheni asiza ukugcina umuzwa wokusutha isikhathi eside futhi asheshise imetabolism, akhuthaze ukushiswa kwamafutha.
3. Faka amafutha anempilo ekudleni kwakho, njengalawo atholakala kukwatapheya, amantongomane, namafutha omnqumo. Lawa mafutha ayadingeka ekusebenzeni kahle komzimba futhi awafaki isandla ekuqoqweni kwamafutha esiswini.

Ngaphezu kokudla okwanele, kubalulekile ukukuhambisana nokuzivocavoca umzimba okuvamile. Ukuvivinya umzimba kwe-Aerobic, njengokugijima, ukubhukuda, noma ukuhamba ngebhayisikili, kusiza ukushisa amakhalori kanye ukunciphisa amafutha esiswini. Ngokufanayo, kuyatuswa ukwenza izivivinyo zamandla ukuze uqinise imisipha yesisu futhi wenze indawo.

Okokugcina, kubalulekile ukuthi uhlale unamanzi ngokuphuza amanzi anele usuku lonke. Ukusetshenziswa kwamanzi okwanele kusiza ukuqeda ubuthi, kusheshise imetabolism futhi kubangele umuzwa omkhulu wokusutha. Ngaphezu kwalokho, iziphuzo ezinoshukela notshwala kufanele kugwenywe, njengoba ngokuvamile lezi ziqukethe amakholori amaningi angenalutho okwenza kube nzima ukulahlekelwa amafutha esiswini.

5. Ukuzivocavoca okuphumelelayo ukunciphisa amafutha esiswini kwabesifazane

Ukugcina isisu esithambile nesingenawo amafutha kungenye yezinhloso eziyinhloko zabesifazane abaningi. Nokho, ukufeza lokhu kudinga indlela ebanzi ehlanganisa kokubili ukuvivinya umzimba nokudla okunempilo. Kulesi sigaba, sizokwethula uchungechunge lwezivivinyo ezisebenzayo ezizokusiza ukunciphisa amafutha esiswini futhi uzuze isisu esiyisicaba.

1. Plancha abdominal: Khuphuka ubuso bubheke phansi, esekela imiphambili kanye namathiphu kwezinyawo phansi. Gcina umzimba wakho uqondile futhi ubambe imisipha yakho yesisu imizuzwana engu-30. Phinda lo msebenzi izikhathi ezi-3, uphumule umzuzu owodwa phakathi kokuphindaphinda ngakunye.

2. Elevación de piernas: Lala ngomhlane ngezandla isekelwe ngaphansi kwezinqe zakho. Phakamisa imilenze yakho phezulu, ugcine imisipha yakho yesisu inqanyuliwe. Yehlisa imilenze yakho kancane ngaphandle kokuthinta phansi. Yenza amasethi ama-3 ezimpinda eziyi-10.

3. I-Side crunches: Lala ngohlangothi, ubeke ikhanda lakho esandleni esisodwa bese ugoba imilenze yakho. Phakamisa i-torso yakho ngakolunye uhlangothi, ufinyeza imisipha yakho yesisu. Bamba indawo imizuzwana embalwa bese ubuyela kancane endaweni yokuqala. Yenza amasethi ama-3 wezimpinda eziyi-12 ohlangothini ngalunye.

6. Ukubaluleka kokuqeqeshwa kwamandla ekulahlekeni kwesisu kwabesifazane

7. Ungahlala kanjani ukhuthazekile phakathi nenqubo yokulahlekelwa isisu kwabesifazane

Ukugcina isisusa phakathi nenqubo yokulahlekelwa kwesisu kwabesifazane, kubalulekile ukubeka imigomo engokoqobo futhi efinyelelekayo. Lokhu kuhilela ukubeka imigomo yesikhathi esifushane neyesikhathi eside, njengokulahlekelwa isisindo esithile ngesikhathi esithile. Le migomo kufanele ilinganiseke futhi icace, ngale ndlela ungakwazi ukuhlola intuthuko yakho futhi uhlale ugqugquzelekile.

Esinye isici esibalulekile ukuba nohlelo lokudla okunempilo nokunokulinganisela. Kubalulekile ukukhetha ukudla okunothe ngemisoco kanye namafutha amancane noshukela. Faka izithelo, imifino, amaprotheni amancane kanye nezinhlamvu eziphelele ekudleni kwakho kwansuku zonke. Ngaphezu kwalokho, kuhle ukunciphisa ukudla okugayiwe kanye neziphuzo ezinoshukela. Khumbula ukuthi ukudla okunomsoco ngeke kubangele ukulahlekelwa kwesisu kuphela, kodwa futhi nempilo yakho evamile.

Ngaphezu kokudla okufanele, ukuvivinya umzimba njalo kuyisihluthulelo sokulondoloza ugqozi nokufeza imigomo yakho. Thola imisebenzi oyithandayo futhi ujabulele. Ungazama ukuvivinya umzimba kwenhliziyo nemithambo yegazi njengokugijima, ukubhukuda noma ukuhamba ngebhayisikili, kanye namandla nokuzivocavoca kwe-toning kwesisu njengamapulangwe nama-sit-ups. Ungakhohlwa ukuthi ukungaguquguquki kubalulekile, yenza isimiso futhi unamathele ezinkambisweni zakho zokuzivocavoca.

8. Amasu okunciphisa ukucindezeleka nokuthuthukisa ukulahlekelwa isisu kwabesifazane

Ukucindezeleka kungaba isiqalo sokuzuza isisindo futhi kwenze kube nzima kwabesifazane ukulahlekelwa amafutha esiswini. Ngakho-ke, kubalulekile ukuthatha izinyathelo zokulawula nokunciphisa ukucindezeleka. Lapha sethula ezinye amasu asebenzayo:

Ukuvivinya umzimba njalo:

• Ukwenza imisebenzi efana nokuhamba, ukugijima, noma ukuphrakthiza i-yoga kungasiza ukukhulula ama-endorphin nokunciphisa amazinga okucindezeleka.
• Ukusungula isimiso sokuzivocavoca esivamile, okungenani izikhathi ezingu-3 ngesonto, kungaba nomthelela omkhulu ekulahlekelweni kwesisu.
• Khetha imisebenzi oyijabulelayo ukuze uhlale ukhuthazekile futhi wenze kube lula ukuhlanganisa imikhuba enempilo empilweni yakho. impilo yansuku zonke.

Okuqukethwe okukhethekile - Chofoza Lapha  Indlela Yokuhlanza I-Range Hood

Técnicas de relajación:

• Ukuzijwayeza izindlela zokuphumula ezifana nokuzindla, ukuphefumula okujulile, noma ukubhucunga umzimba kungasiza ekunciphiseni ukucindezeleka futhi kuthuthukise izinga lokulala.
• Ukubekela eceleni isikhathi nsuku zonke sokuzinikezela futhi wenze imisebenzi ezokuphumuza, njengokufunda, ukugeza okushisayo noma ukulalela umculo, kungaba usizo olukhulu.

Yakha isimiso sokulala esifanele:

• Ukulala ngokwanele nokugcina isimiso sokulala esivamile kungasiza ekunciphiseni amazinga okucindezeleka futhi kukhuthaze ukulahlekelwa yisisu.
• Zama ukulala futhi uvuke ngesikhathi esifanayo nsuku zonke, gwema ukusebenzisa izinto zikagesi ngaphambi kokulala futhi udale indawo ekahle yokuphumula ekamelweni lakho.
• Uma unenkinga yokulala, ungazama izindlela zokuphumula ngaphambi kokulala noma uthintane nochwepheshe bezinkinga zokulala.

9. Umthelela wokulala ekulahlekelweni kwesisu kwabesifazane

Ukulala kudlala indima ebalulekile ohlelweni lokulahlekelwa isisu kwabesifazane. Ukulala ngokwanele kanye nokulala kwekhwalithi kungaba nomthelela omuhle ekusebenzeni kwemetabolism, amahomoni, kanye nokusutha, okungase kube nomthelela ekwehleni kwamafutha esiswini. Ngezansi kukhona izici ezimbalwa zokuthi ukulala kungaba nomthelela kanjani ekulahlekeni kwesisu:

• Ukulawulwa kwama-hormone: Ngesikhathi sokulala, ama-hormone amaningana abalulekile ahlobene nokulawula ukudla kanye ne-metabolism akhiqizwa, njenge-leptin ne-ghrelin. Ukuntuleka kokulala kungaphazamisa la ma-hormone futhi kwandise indlala nezifiso, okungaholela ekudleni kwe-caloric ngokweqile kanye nokunqwabelana kwamafutha esiswini.
• I-Metabolism kanye nokushiswa kwamafutha: Ukulala okwanele kusiza ukulawula i-metabolism, okukhuthaza ukushiswa kwamafutha usuku lonke. Ngakolunye uhlangothi, ukuntuleka kokulala kunganciphisa i-metabolism yakho futhi kubangele umzimba wakho ugcine amafutha amaningi esiswini.

Nakuba ukulala kubalulekile, kubalulekile futhi ukugcina isimiso sokuzivocavoca kanye nokudla okunomsoco ukuze kuthuthukiswe ukulahlekelwa isisu kwabesifazane. Ukuze uqinisekise ukuphumula okuhle futhi usebenzise ngokugcwele izinzuzo zokulala ekunciphiseni amafutha esisu, amathiphu alandelayo ayanconywa:

• Establecer un horario regular de sueño: Zama ukulala futhi uvuke ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto.
• Crear un ambiente propicio para el sueño: Qiniseka ukuthi igumbi lakho limnyama, lithulile, futhi likuzinga lokushisa elifanele ukuze ukhuthaze ukuphumula.
• Gwema ama-stimulants ngaphambi kokulala: Nciphisa indlela odla ngayo i-caffeine, utshwala ne-nicotine, ngoba ingaphazamisa izinga lakho lokulala.
• Practicar técnicas de relajación: Ngaphambi kokulala, yenza izinto ezikusiza unciphise ukucindezeleka, njengokugeza okushisayo, ukufunda, noma ukuzilolonga.

Sengiphetha, kubalulekile ukuqaphela umthelela ukulala okunawo ekulahlekelweni kwesisu kwabesifazane. Ukulala ngokwanele nokuba nekhwalithi enhle yokulala kunomthelela omuhle ekulawuleni ama-hormone, umzimba kanye nokushiswa kwamafutha asesiswini. Ngokulandela amathiphu ashiwo ngenhla, ungakwazi ukukwengeza ukuphumula kwakho futhi uthuthukise imiphumela yemizamo yakho yokulahlekelwa isisu.

10. Ungawalawula kanjani amahomoni ukuze uzuze ukulahlekelwa kwesisu okusebenzayo kwabesifazane

Kunamasu ahlukahlukene angasiza abesifazane ukulawula ama-hormone ukuze bazuze ukulahlekelwa kwesisu okusebenzayo. Kubalulekile ukukhumbula ukuthi umuntu ngamunye uhlukile futhi lokho okusebenzela omunye kungase kungasebenzi komunye, ngakho okudingekayo Zama izindlela ezahlukene bese ubheka imiphumela.

1. Alimentación balanceada: Ukudla okulinganiselayo kubalulekile ukulawula amahomoni nokukhuthaza ukulahlekelwa kwesisu. Kunconywa ukuthi udle ukudla okunothe nge-fiber, njengezithelo, imifino kanye nokusanhlamvu. Ngaphezu kwalokho, kuyadingeka ukugwema ukudla okugayiwe futhi unciphise ukusetshenziswa koshukela namafutha agcwele.

2. Ejercicio físico regular: Ukwenza umsebenzi womzimba njalo kuyisihluthulelo sokulawula ama-hormone nokufeza ukulahlekelwa kwesisu okusebenzayo. Kunconywa ukuhlanganisa ukuzivocavoca kwenhliziyo, njengokugijima noma ukubhukuda, nokuzivocavoca kwamandla, njengokuphakamisa izinsimbi. Ngaphezu kwalokho, kubalulekile ukugcina isimiso esiqhubekayo futhi uvumelanise ukuvivinya umzimba ngokwamakhono akho kanye nezinto azithandayo.

3. Ukulawula ukuphumula nokucindezeleka: Ukuphumula okufanele nokulawula ukucindezeleka nakho kunendima ebalulekile ekulinganiseni kwe-hormonal. Ukulala ngokwanele nokwenza imisebenzi yokuphumula, njenge-yoga noma ukuzindla, kungasiza ekwehliseni amazinga e-cortisol, ihomoni yokucindezeleka. Ngokufanayo, kubalulekile ukugwema izimo ezicindezelayo futhi ubheke izindlela ezinhle zokubhekana nazo.

11. Ukubaluleka kwebhalansi ye-hormonal ekulahlekelweni kwesisu kwabesifazane

Ibhalansi ye-Hormonal idlala indima ebalulekile ekulahlekelweni kwesisu kwabesifazane. Uma ama-hormone engalingani, kungaba nzima ukususa amafutha amaningi esiswini. Kubalulekile ukuqonda ukuthi ama-hormone asebenza kanjani nokuthi athinta kanjani umzimba wethu ukuze kubhekwane nale nkinga ngempumelelo.

Elinye lamahomoni ayisihluthulelo athonya ukunqwabelana kwamafutha esiswini i-cortisol, eyaziwa nangokuthi i-hormone yokucindezeleka. Ukucindezeleka okungapheli kungaholela emazingeni aphezulu e-cortisol, okungaholela ekuqongeleleni kwamafutha esiswini. Ukulawula amazinga e-cortisol, kubalulekile ukufaka izindlela zokulawula ingcindezi ohlelweni lwethu lwansuku zonke, njengokuzindla, i-yoga noma ukuvivinya umzimba okuvamile.

Enye i-hormone ebalulekile ehlobene nokulahlekelwa kwesisu kwabesifazane i-insulin. I-insulin inesibopho sokulawula amazinga kashukela egazini futhi inomthelela kumetabolism yamafutha. Ukudla ukudla okulinganiselayo nokugwema ukudla okugayiwe kanye nokudla okunoshukela kungasiza ukuzinzisa amazinga e-insulin futhi kukhuthaze ukulahleka kwamafutha esiswini. Ukwengeza, ukuhlanganisa umsebenzi ojwayelekile womzimba, njengokuqeqeshwa kwamandla, kungakhuphula ukuzwela kwe-insulin futhi kukhuthaze ukushiswa kwamafutha.

12. Ungawugwema kanjani umphumela wokubuyela emuva ngemuva kokulahlekelwa yisisu kwabesifazane

Uma usukwazile ukulahlekelwa yisisu, kubalulekile ukuthatha izinyathelo zokugwema umphumela wokubuyela emuva. Okulandelayo, sizokwethula amasu asebenzayo okugcina isibalo sakho futhi uvimbele amafutha esisu ukuthi aphinde aqongelele kwabesifazane. Landela lezi zinyathelo ukuze uqinisekise ukuthi ugcina umzimba wakho omusha ufanelekile futhi unempilo.

1. Gcina ukudla okunomsoco: Kubalulekile ukuqhubeka nokudla okunempilo ngemva kokulahlekelwa isisu. Yidla ukudla okunothe nge-fiber, izithelo, imifino kanye namaphrotheni angenawo amandla. Gwema ukudla okugayiwe kanye nokucolisisiwe, kanye neziphuzo ezinoshukela. Lawula izingxenye zakho futhi ucabangele izidingo zamandla zomzimba wakho.

2. Hlanganisa ukuzivocavoca okuvamile: Ukugcina ukulahlekelwa isisindo futhi ugweme umphumela wokubuyela emuva, kubalulekile ukugcina isimiso sokuzivocavoca esivamile. Yenza imisebenzi yenhliziyo nemithambo yegazi njengokugijima, ukubhukuda, noma ukugibela ibhayisikili ukuze ushise amakholori. Ukwengeza, yenza izivivinyo zamandla ezifana nokuphakamisa izinsimbi ukuze uzwise imisipha yakho yesisu. Xhumana nomqeqeshi womuntu siqu ukuze uthole uhlelo olulungele wena lokuzivocavoca.

13. Ukudla kanye nemikhuba okufanele uyigweme ukuze uthole isisu esiyisicaba kwabesifazane

1. Ukudla okunothe ngamafutha agcwele: Ukuze uthole isisu esiyisicaba, kubalulekile ukugwema ukudla okunothe ngamafutha agcwele. Lokhu kudla kuhlanganisa inyama enamafutha njengengulube newundlu, kanye nemikhiqizo yobisi enamafutha agcwele njengebhotela noshizi. Kuyafaneleka futhi ukunciphisa ukusetshenziswa kokudla okuthosiwe nokugaywe, njengoba ngokuvamile kuqukethe amazinga aphezulu amafutha agcwele.

2. Ushukela ocolisisiwe kanye nokudla okugayiwe: Omunye umkhuba okufanele uwugweme ukudla inani elikhulu likashukela ocolisisiwe kanye nokudla okugayiwe. Lokhu kudla kuvame ukuba nama-kilojoule amaningi futhi kungabi nezakhamzimba, okungaba nomthelela ekwandeni kwamafutha esiswini. Kubalulekile ukukhetha imithombo enempilo yama-carbohydrate njengezithelo, imifino kanye nokusanhlamvu.

3. Iziphuzo ezinekhabhoni kanye notshwala: Iziphuzo ezinekhabhoni kanye notshwala kufanele futhi zikhawulelwe ukuze uthole isisu esiyisicaba. Lezi ziphuzo zivame ukuqukatha amanani aphezulu kashukela nama-kilojoule angenalutho, okungaba nomthelela ekukhuleni kwesisindo kanye nokunqwabelana kwamafutha esiswini. Esikhundleni salokho, kunconywa ukuthi ukhethe amanzi, ama-infusions noma iziphuzo ezingenashukela ukuze uhlale u-hydrated futhi unciphise ukusetshenziswa kwama-calories angadingekile.

14. Iziphetho namathiphu okugcina okulahlekelwa isisu ngendlela enempilo kwabesifazane

Kafushane, ukulahlekelwa impilo yesisu ngendlela enempilo kwabesifazane, kubalulekile ukulandela inhlanganisela yemikhuba yokudla efanele, ukuzivocavoca okuqondile, nokunakekelwa kwezempilo okuvamile. Inqubo yokulahlekelwa amafutha esiswini idinga isikhathi, ukubekezela nokubekezela, kodwa ngokuzimisela nokuziphatha, kungenzeka ukufeza imiphumela eyanelisayo.

1. Ukudla okulinganiselayo: Ukunciphisa amafutha esiswini, kubalulekile ukudla ukudla okunomsoco okunomsoco. Lokhu kusho ukudla ukudla okusha okunothe nge-fiber, amaprotheni anomzimba namafutha anempilo. Ngaphezu kwalokho, kubalulekile ukugwema ukusetshenziswa ngokweqile koshukela, ukudla okugayiwe kanye neziphuzo ze-carbonated.

2. Ukuzivocavoca okuqondile: Kanye nokudla okwanele, kubalulekile ukufaka izivivinyo ezithile zokuqinisa imisipha yesisu. Ukuzivocavoca okufana nama-sit-ups, amapulangwe, nokuzivocavoca kwe-cardio kusiza ithoni nokwakha imisipha kule ndawo. Ukuhlanganisa ukuvivinya umzimba kokumelana nokuqeqeshwa kwenhliziyo nemithambo yegazi, njengokugijima noma ukuhamba ngebhayisikili, kungase futhi kube yinzuzo ekukhuthazeni ukulahlekelwa kwamafutha kukonke.

Ekuphetheni, ukulandela isu elifanele lokulahlekelwa isisu kubalulekile kwabesifazane abafuna ukuba nesisu esithambile nesinempilo. Ngokusebenzisa inhlanganisela yokuzivocavoca kwenhliziyo, ukuqeqeshwa kwamandla kanye nokudla okulinganiselayo, kungenzeka ukunciphisa amafutha esiswini ngokuphumelelayo.

Kubalulekile ukukhumbula ukuthi umuntu ngamunye uhlukile futhi imiphumela ingahluka. Ngaphezu kwalokho, kubalulekile ukungaguquguquki futhi ube nesineke, ngoba ukulahlekelwa kwamafutha akwenzeki ngobusuku obubodwa.

Ngaphezu kokuzivocavoca nokudla, kubalulekile ukulandela imikhuba yokuphila enempilo, njengokuhlala ungenawo amanzi, ukulala ngokwanele, nokulawula amazinga okucindezeleka. Lezi zici zingaphinde zibe nomthelela ekuqongeleleni kwamafutha esiswini futhi kufanele kucatshangelwe.

Ungakhohlwa ukubonana nochwepheshe bezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuvivinya umzimba noma lokudla, ikakhulukazi uma unezimo ezithile zezokwelapha noma okukukhathazayo. Ukwelulekwa komuntu ngamunye kungaba ukhiye ekuzuzeni imiphumela oyifunayo futhi uqinisekise ukuthi ulandela izinqubo ezifanele zomzimba wakho.

Ngamafuphi, uma uzibophezela endleleni ebanzi ehlanganisa ukuzivocavoca, ukudla okunempilo kanye nezinguquko endleleni yakho yokuphila, uzokwazi ukulahlekelwa amafutha esiswini kancane kancane futhi ngokuphepha. Hlala ugqugquzelekile futhi uzimisele, futhi ungangabazi ukufuna ukwesekwa endleleni eya esiswini esiqinile, esinethoni eyengeziwe!