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Khawufane ucinge oku, ucwangcisa ukunxiba ilokhwe efanelekileyo-yefashoni kwitheko lokuzalwa lomhlobo wakho xa uzama, uziva uphoxekile kwaye unxunguphele ngenxa yokuba amanqatha esisu ekwenza ubonakale umile! Ukuba ukwimeko efanayo, enkosi kumanqatha esisu angaphezulu, ngokuqinisekileyo uya kufuna ukuyilahla ngokukhawuleza, akunjalo?
Ewe, inyani kukuba, amanqatha esisu yenye yezona zinzima ukuphulukana nazo, nkqu ngokweengcali zezondlo kunye neengcali zomzimba. Kungenxa yokuba, indawo yesisu ihlala inani lamalungu e-visceral kwaye ke amanqatha e-visceral agcinwa ngokulula kummandla wesisu.
Ngelixa inani elithile lamafutha liyimfuneko ukukhusela amalungu abo, ubuninzi bawo obugciniweyo bunokunika amanqatha esiswini. Ngaphandle kokwenza ukuba umntu azive engalunganga kwaye ethoba amanqanaba okuzithemba kwabo, amanqatha asesiswini angayingozi kakhulu empilweni.
Amafutha esisu agqithisileyo anokubangela iingxaki zempilo njengokugaya ukutya, iintlungu umqolo, iintlungu ezidibeneyo, ukudinwa, uxinzelelo, iingxaki zentliziyo, uxinzelelo lwegazi kunye nomhlaza.
Ke, kubaluleke kakhulu ukujongana namafutha esisu kwaye wenze konke okusemandleni akho ukunciphisa. Nazi iingcebiso ezimbalwa, ezinokukunceda ukunciphisa amanqatha esisu ngenyanga!
1. Hamba phambi kwesidlo sakusasa
Ntsasa nganye, ngaphambi kwesidlo sakusasa, yenza ixesha lokuhamba ngokukhawuleza kangangesithuba semizuzu eli-15 ukuya kwezi-20, nokuba kungumatshini wokunyathela okanye ngaphandle. Lo mkhwa unokunceda ukukhaba ukuqala kwenqanaba lokunciphisa umzimba kunye nokwenza ukuba ulahle amanqatha ngokukhawuleza, ngakumbi kwingingqi yesisu. Izifundo zibonise ukuba ukuhamba ngokukhawuleza ekuseni ngaphambi kwesidlo sakusasa kunokunceda ukunciphisa ukuya kuthi ga kwii-intshi ezintlanu zamafutha ejikeleze isisu, malunga neeveki ezintlanu!
2. Sebenzisa isidlo sakusasa esityebileyo seFayibha
Ngokwesiqhelo, abantu abazama ukuphulukana namanqatha esisu okanye ubunzima ngokubanzi bathambekele ekweqeni isidlo sakusasa, nangona kunjalo, lo mkhwa unokucothisa imetabolism yakho kwaye usebenze ngokuchasene nabo. Endaweni yoko, ukutya izitya ezinefayibha ezinje ngeesaladi eziluhlaza, i-oats, njl.
3. Nika Ingqwalaselo kumbala weziqhamo
Sonke siyazi ukuba ukutya iziqhamo kunye nemifuno kulunge kakhulu empilweni kwaye kunokunceda nasekunciphiseni umzimba. Nangona kunjalo, sisenokungayazi inyani yokuba iziqhamo ezibomvu zisempilweni kuneziqhamo eziluhlaza, xa kufikwa kwisisu sokulahleka kwamafutha. Iziqhamo ezibomvu ezinje nge-melon yamanzi, i-grapefruit ebomvu, i-guava ebomvu, njl.njl, ziqulathe inqanaba eliphezulu leephenols, ezaziwa ukunciphisa amafutha esiswini.
4. Iavokhado Ngumhlobo Wakho
Mva nje, siqaphele ukuba iavokhado, okanye ibhotolo yeziqhamo, sele ithandwa kakhulu njengokutya okuphezulu, ngenxa yezibonelelo zayo ezininzi zempilo. Kanye ekuncedeni ukunciphisa umzimba ukukhusela umhlaza, izibonelelo zeavokhado ziyamangalisa. Ke, ukusebenzisa i-avocado rhoqo kunokukunceda ukunciphisa isisu sakho, njengoko ii-antioxidants kuyo zinokuphucula i-metabolic rate.
Sebenzisa i-Protein Shake
Ntsasa nganye, emva kwesidlo sakusasa esikhanyayo, esityebileyo, esitya ishushu esenziwe sisongezo seprotheyini, esifana ne-whey, okanye isongezelelo esisekwe kwizityalo esinokutyiwa ukukhawulezisa inkqubo yokulahleka kwamanqatha esisu, njengoko iiprotein zilwa namafutha. Ukuba wenza umthambo ukuze ulahle amanqatha, iiprotheyini ziyangcangcazela zinokunceda ithoni yezihlunu zakho!
6. Layisha phezulu kumaqanda amhlophe
Uninzi lwabantu abafuna ukwakha izihlunu okanye ukunciphisa umzimba bongeza amaqanda kukutya kwabo kunye nokutya okufanayo kuyasebenza naxa ufuna ukulahla amanqatha esisu, njengoko amaqanda etyebile kwiiproteni. Ukutya abamhlophe beqanda ubuncinci izidlo ezi-2 ngemini kunokukunceda ulahlekelwe ngamanqatha esisu ngesantya esikhawulezayo, ngelixa ukugcine unamandla ngokwaneleyo ukuzilolonga.
7. Sela amanzi afakwe iLemon
Inani lezifundo zophando zifumanise ukuba ukongeza isincindi selamuni esitsha emanzini oselayo kunokunceda ekunciphiseni amafutha esiswini. IVithamini C kwilamuni kunye nee-antioxidants emanzini zidibanisa kunye ukukhupha iiseli ezinamanqatha eziqokelelwe kwiindonga zesisu kwaye zikhuphe kwinkqubo yakho.
8. Ukunciphisa iiCarbs zokuTya
Ukuba sifuna ukunciphisa umzimba, ngokukodwa amanqatha esisu, ke ii-carbohydrate ezingenampilo kufuneka zingafakwanga kwisidlo sakho semihla ngemihla. Isonka esimhlophe, irayisi emhlophe, iswekile, ipasta, ipitsa, iimveliso zokubhaka, njl.
9. Ziqhelise ukuZilolonga esiswini
Ukuzilolonga nangaluphi na uhlobo kunokukunceda ukunciphisa umzimba kwaye kukugcine ukwimo efanelekileyo. Nangona kunjalo, ukuba ufuna ukuphulukana namanqatha esisu ngokuthe ngqo, kunye nokuzivocavoca kwe-cardio njengokubaleka, ukubaleka, njalo njalo, imithambo esiswini efana neeplanga, iicrunches, njl njl., Kufuneka yenziwe rhoqo.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabantu obathandayo.
