Indlela Yokunciphisa Amafutha Esisu Nesisu
Isingeniso
Uma kuziwa ekunciphiseni isisu nesisu, kunezindlela ezihlukahlukene ezingasetshenziswa ukufeza lo mgomo. Kusukela ekulungiseni ukudla kwakho kuya ekusebenziseni izinqubo ezithile zokuzivocavoca, kungenzeka ukuzuza imiphumela egculisayo. Kulesi sihloko, sizohlola amasu namathiphu ayinhloko ukunciphisa ngokweqile amafutha esiswini futhi uzuze isisu esithambile. Uma ufuna izindlela zokuthuthukisa ukubukeka kwakho ngokomzimba futhi uthuthukise impilo yakho iyonke, funda ukuze uthole izinqubo ezihamba phambili ze nciphisa isisu nesisu.
- Izinto ezinomthelela ekuqoqweni kwamafutha esiswini
Isisu singenye yezindawo zomzimba lapho amafutha amaningi enqwabelana khona, futhi ukuwakhipha kungaba inselele. Ukuze unciphise isisu nesisu, kubalulekile ukuqonda izici ezithonya ukuqoqwa kwamafutha esiswini. Izakhi zofuzo Idlala indima ebalulekile ekusatshalalisweni kwamafutha emzimbeni, futhi abanye abantu bangase babe maningi amathuba okuba baqongelele amafutha endaweni yesisu.
Esinye isici esithonya ukuqoqwa kwamafutha esiswini indlela yokuphila engenzi lutho. Ukuchitha amahora amaningi uhlezi noma ungasebenzi kunganciphisa i-metabolism futhi kukhuthaze ukunqwabelana kwamafutha esiswini. Ngaphezu kwalokho, a ukudla okungenampilo Okucebile ngokudla okugayiwe, ushukela kanye namafutha agcwele nakho kungaba nomthelela ekuqongeleleni kwamafutha kule ndawo.
La ubudala Iphinde idlale indima ekuqoqweni kwamafutha esiswini. Njengoba sikhula, i-metabolism yethu iyancipha futhi kuba nzima ukushisa amafutha. ngempumelelo. Ukwengeza, izinguquko zama-hormone ezenzeka ngesikhathi sokunqamuka kokuya esikhathini zingenza abesifazane babe maningi amathuba okuba baqongelele amafutha endaweni yesisu. Ukucindezeleka Kungase futhi kube nomthelela ekuqoqweni kwamafutha esiswini, njengoba umzimba uvame ukukhiqiza i-cortisol, i-hormone ehlobene nokucindezeleka, engakhuthaza ukuqoqwa kwamafutha esiswini.
– Ukudla okunempilo ukunciphisa ubukhulu besisu
A ukudla okunempilo Kuyisihluthulelo sokunciphisa ubukhulu besisu nesisu. Ukukhetha ukudla okulinganiselayo, okunothile okunomsoco kubalulekile ukuze ufinyelele imigomo yakho yokulahlekelwa isisindo futhi uthuthukise impilo yakho yonke. Ngezansi, sethula izinkombandlela zokudla ezizokusiza unciphise isisu sakho nesisu.
1. Khulisa ukusetshenziswa kokudla okunothe nge-fiber: I-Fiber ingumsizi wakho wokunciphisa umuzwa wokuqunjelwa kwesisu futhi ugcine ukuhamba kwamathumbu okunempilo. Faka ukudla okufana nezithelo, imifino, okusanhlamvu nezinhlamvu ekudleni kwakho kwansuku zonke. Ngaphezu kokusiza ekunciphiseni isisu sakho, i-fiber izokunikeza umuzwa wokusutha, ozokusiza ukulawula isifiso sakho sokudla.
2. Gwema ukudla okugayiwe okunoshukela omningi: Ukudla okugayiwe kuvame ukuqukatha amanani aphezulu kashukela namafutha agcwele, okungaba nomthelela ekuzuzeni amafutha esiswini. Khetha ukudla kwemvelo, okusha nokungacutshungulwanga. Yehlisa ukusetshenziswa kwamakhukhi, amakhekhe, iziphuzo ezibandayo neminye imikhiqizo efanayo. Esikhundleni salokho, khetha izinketho ezinempilo njengamantongomane, iyogathi engenalutho, izithelo ezintsha namanzi.
- Ukuzivocavoca okuphumelelayo ukwenza ithoni yesisu futhi ukhiphe amafutha
Kulesi sihloko, sizokwethula ku- izivivinyo ngempumelelo kakhulu lokho kuzokusiza ukuthi ukhiphe ithoni yesisu sakho futhi uqede amafutha aqoqwe kule ndawo. Ukugcina i-toned, isisu esingenawo amafutha akugcini nje ukuthuthukisa ukubukeka kwakho ngokomzimba, kodwa futhi kunomthelela empilweni yakho yonke. Nakuba ingekho ifomula yomlingo yokufeza lokhu, inhlanganisela ye-a indlela efanele yokuzivocavoca kanye neyodwa ukondla ngokulinganayo inganikeza imiphumela emangalisayo.
Esinye sezivivinyo eziyisisekelo ukwenza ithoni yesisu yi- ukuqunjelwa kwesisu. Ukuze ukwenze, lala ngomhlane wakho amadolo akho egobile futhi izinyawo zakho ziphansi phansi. Beka izandla zakho ngemuva kwekhanda lakho, ngaphandle kokudonsa intamo yakho phambili. Khona-ke, phakamisa isiqu sakho phezulu, usebenzisa imisipha yakho yesisu ukuze usisondeze emadolweni akho ngangokunokwenzeka. Yenza uchungechunge lwe 15 kuya ku-20 ukuphindaphinda futhi niphumule isikhashana phakathi komunye nomunye.
Omunye umsebenzi omuhle kakhulu wokuqeda amafutha esiswini yi- insimbi. Ukuze ukwenze, ngena endaweni yokusunduza, usekele isisindo sakho ezingalweni zakho nezinzwane. kwezinyawo. Umzimba kufanele uqonde njengebhodi, uvimbele izinqe ekukhuphukeni noma ukuwa. Bamba lesi sikhundla ukuze Imizuzwana engama-30 kuya kwengama-60 ngenkathi ifinyeza imisipha yesisu. Lena eyodwa ngempumelelo ukuqinisa imisipha ejulile yesisu nokunciphisa amafutha aqoqiwe.
– Amathiphu engeziwe ukuze uthole isisu esiyisicaba nesichazwe
Ukudla okunomsoco: Ukuze uzuze isisu esiyisicaba futhi esichazwe, kubalulekile ukudla ukudla okulinganiselayo. Kubalulekile ukufaka ukudla okucebile ku-fiber njengezithelo, imifino kanye nokusanhlamvu okuphelele ekudleni kwethu, njengoba kuzosisiza ukuba sigcine ukuhamba kwamathumbu njalo futhi sigweme ukuqoqwa kwamafutha endaweni yesisu. Kubalulekile futhi ukunciphisa ukusetshenziswa kokudla okugayiwe okunamafutha agcwele, ngoba lokhu kuvame ukunqwabelana esiswini. Ngaphezu kwalokho, kuhle ukuphuza amanzi anele usuku lonke ukuze uhlale u-hydrated futhi ukhuthaze ukuqedwa kobuthi nokugaya.
Ukuzivocavoca kwesisu: Ukuzivocavoca kwesisu kuyisihluthulelo sokuqinisa imisipha yesisu kanye nokufeza isisu esiyisicaba nesichazwe. Ungenza izivivinyo ezahlukene ezifana crunches, amapulangwe, amabhayisikili emoyeni kanye imilenze iphakamisa. Kubalulekile ukuzenza ngendlela efanele futhi njalo ukuze uthole imiphumela ebonakalayo. Zingabuye zihlanganiswe nokuzivocavoca kwenhliziyo njengokugijima, ukubhukuda noma ukuhamba, ukushisa amafutha kanye nezwi lendawo yesisu.
Ukuphumula okwanele: Asikwazi ukukhohlwa ukubaluleka kokuphumula okwanele ukuze sithole isisu esiyisicaba nesichaziwe. Ngesikhathi sephupho, umzimba wethu Ivuselela futhi ilulame, okubalulekile ukugcina i-metabolism elinganiselayo. Ukulala amahora angu-7 kuya kwangu-9 ngosuku kukhuthaza ukulahlekelwa kwamafutha esiswini futhi kunciphisa ukucindezeleka, okungase kube nomthelela ekuqoqweni kwamafutha kule ndawo. Ngaphezu kwalokho, ukuphumula ngokwanele kuyosisiza ukuba sibe namandla engeziwe nesisusa sokugcina isimiso sokudla esinempilo nokuzivocavoca umzimba njalo.
Ngingu-Sebastián Vidal, unjiniyela wekhompyutha ozifelayo ngobuchwepheshe kanye ne-DIY. Ngaphezu kwalokho, ngingumdali we tecnobits.com, lapho ngabelana khona ngezifundo zokwenza ubuchwepheshe bufinyeleleke kakhudlwana futhi buqonde wonke umuntu.