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Wonke umntu uphupha ngokuba nomzimba ococekileyo. Ukubambisa umzimba wakho akupheleli nje ekulahlekeni kobunzima, oko kuthetha ukuba nomzimba oqinileyo onezihlunu ezichazwe kakuhle.
Ukulandela ulawulo oluqhelekileyo lokuzilolonga alunakusoloko luthembisa umzimba onetoni. Ukutya okufanelekileyo, okunesondlo okuhlangeneyo nokuzilolonga okuthe ngqo njenge-cardio, ukubaleka kunye nokuphakamisa iintsimbi kunokukunceda ekufumaneni iitoni kunye nomzimba omncinci.
Ukutya oku-4 ukuze uhlale umncinci
Inkolelo eqhelekileyo phakathi kwabafazi kukuba bafuna ukuzilolonga okwahlukileyo emadodeni, nto leyo engeyonyani kwaphela. Kwangokunjalo, ukuqhubeka nokutya okungafunekiyo ngekhe kusebenze njengoko oku kunokwenza umzimba wakho ubuthathaka kwaye ungavumi ukutya Umzimba weetoni umalunga nomqolo omncinci kwaye omncinci, kodwa hayi ulusu.
Ukudityaniswa kwesondlo esifanelekileyo kunye nokusebenza okuthile kunokukunceda ukuba ubenakho ukubuyela umva kakuhle. Wonke umntu wasetyhini kufuneka enze iinzame zokufunda indlela yokubuyisa iitoni.
Iingcamango ezinempilo ezinokutya kwasekuseni ukuze ube mncinci
Ezi zilandelayo ziingcebiso ezinokukukhokelela ekuphumezeni ukubuyela kweetoni kakuhle ngendlela esempilweni.
Ukuqeqeshwa kobunnzima
ICardio yodwa ayizukunceda umzimba wakho ukuba ufumane iitoni. Ukwenza ukuphakamisa iintsimbi kuya kukunceda ufezekise umva wethoni. Emva kweeveki ezimbalwa, imijelo yemisipha yakho iya kuchazwa kakuhle, kwaye uya kuba namandla ngakumbi kunangaphambili. Le yenye yeendlela ezilungileyo zokufumana ukubuyiswa kweetoni.
Push Ups kunye necrunches
Yenye yezona mithambo zilungileyo zokufumana umzimba ophezulu weetoni. Le yeyona misebenzi mihle yesifuba, amagxa, i-abs kunye ne-triceps. Musa ukuzityhala kakhulu nangona.
Ukuzilolonga kweCardio
Ukuzivocavoca kweCardio kuyanceda ekufumaneni umzimba weetoni. Yenza imithambo ye-cardio kathathu ngeveki. Ukuzivocavoca kweCardio kukunceda ukuba uphule amafutha kwaye ufumane ukubuyiswa kweetoni. Le yenye yeengcebiso zokuqina komzimba ekufuneka zenziwe ngumntu wonke.
Ukubaleka
Ukubaleka imizuzu engama-30 ukuya kwengama-40 yonke imihla kuluncedo emzimbeni. Kuyanceda ukuba ube nokuma kakuhle kunye nokubuyiselwa kweetoni.
Iti eluhlaza
Iti eluhlaza iyanceda ekwehliseni inqanaba eliphezulu le-cholesterol kwaye isusa ityhefu yomzimba nayo. Igcwele anti-oxidants. Uphando oluninzi lubonise ukuba iti eluhlaza inokunyusa izinga lokutsha kwamafutha kwaye incede ekunciphiseni umzimba.
Yitya imifuno emininzi kunye neziqhamo
Imifuno kunye neziqhamo zibalulekile kumzimba weetoni nasemqolo njengoko zingumthombo olungileyo weevithamini. Zinceda ekucoleni ukutya kwaye zigcina umzimba wethu unamanzi.
Yitya amafutha asempilweni
Amafutha abalulekileyo abalulekile ukwenza ithoni kumzimba wakho ongasentla. Ungabandakanya ii-walnuts, iiamangile, amandongomane, iiavokhado kunye neoyile yomnquma ekutyeni kwakho kwemihla ngemihla ukuhlangabezana neemfuno zakho zamafutha.
Iiprotheni
Kuya kufuneka ukonyuse ukutya kwakho kweeprotein kwaye unciphise ukutya okunesitatshi. Ke, kufuneka usoloko ubandakanya amaqanda, iimpuphu, inyama, irhasi, isoya kunye nako konke ukutya okune-protein ekutyeni okutyayo. Le yenye yeendlela zokubuyisa umva.
Yahlula izidlo zakho
Yiba nezabelo ezincinci zokutya ngamaxesha athile. Ukutya okuncinci kunyusa imetabolism yomzimba kwaye kukwenza uzive ungalambanga. Ngenxa yoko, uphela usitya inani elincinci leekhalori.
Yonwaba
Uxinzelelo lunefuthe elibi kwimpilo yakho. Uxinzelelo lunokukwenza uzive ulambile ngalo lonke ixesha. Ngenxa yoko, ukutya kwakho kuyanda kwaye umzimba wakho uphume kakuhle. Le yenye yeengcebiso zomzimba wabasetyhini.
Amaxesha esidlo afanelekileyo
Yitya isidlo sakusasa njengokumkani, isidlo sasemini njengenkosana kunye nesidlo sangokuhlwa njengehlwempu. Kwakhona amaxesha abalulekile. Kuya kufuneka ugqibe isidlo sakho sangokuhlwa ubuncinci iiyure ezimbalwa ngaphambi kokuba ubethe ibhedi. Kuyacetyiswa ukuba utye isidlo sakho sangokuhlwa ngaphambi kwentsimbi yesibhozo.
Lala kamnandi
Ukulala iiyure ezisibhozo kuyimfuneko emzimbeni nasengqondweni. Ukuba uhluthwe ubuthongo, inokubonakalisa impilo yakho.
Sukuzilambisa
Ungaze uyokutya kwindlela yengozi njengoko kuya kukwenza ube buthathaka. Xa ulambile umzimba wakho, kuya kubakho ukuphazamiseka kwezihlunu. Umzimba weetoni kunye nomqolo kuthetha ukutyeba kancinci kunye nezihlunu ezichaziweyo.
Sela amanzi amaninzi
Amanzi okusela anceda umzimba wakho ukukhupha ityhefu kwaye uhlale uhlanjululwe. Kuyanceda ekubuyiseleni iitoni. Iiglasi ezisibhozo ukuya kwezilishumi zamanzi zanele usuku. Zama ukuphepha isoda okanye ijusi.
