Nye. Iimbangela zokufumana amanqatha esiswini
Mbini. Iingcebiso zokulahlekelwa ngamanqatha esisu
3. Ukutya okufuneka uphephe ukuze ulahle amanqatha esisu
Isine. Ukutya okulwa namafutha esiswini
5. Ukuzivocavoca okusebenzayo ekulahlekeni kwamafutha esiswini
6. Ii-FAQ ngamafutha eBelly
Amafutha esisu ayikwenzi nje ukuba impahla uzive ilungile, kodwa ikwachaphazela ukuzithemba kwakho. Amafutha aqokelelana malunga nesisu abizwa ngokuba ngamafutha e-visceral kwaye ngumngcipheko omkhulu wesifo seswekile se-2 kunye nesifo senhliziyo. Nangona kunjalo, kunzima ukufumana isisu esicaba esinqwenelwa kakhulu, utshintsho oluthile lwendlela yokuphila kunye nokuzilolonga imihla ngemihla lunokukunceda unciphise amanqatha esisu.
Iimbangela zokufumana amanqatha esiswini
Izizathu ezi-5 ezinokuthi uzuze ubunzima kwindawo yesisu
1. Indlela yokuphila yokuhlala phantsi
Ichongiwe njengonobangela wezifo ezininzi zendlela yokuphila ezithwaxa ihlabathi ngoku. Uphando olwenziwe e-US olwaqala phakathi kwe-1988 kunye ne-2010 lufumene ukuba indlela yokuphila engasebenziyo ikhokelela ekuzuzeni ubunzima kunye nesisu esiswini kumadoda nabasetyhini. Kwakhona kukwenza ukuba uphinde ufumane amanqatha esisu nasemva kokuba uhlile emzimbeni. Yenza ukuxhathisa kunye imithambo ye-aerobic ukugcina iqhuma kude.2. Ukutya okuphantsi kweeprotheni
Ngelixa ukutya okuneprotheyini ephezulu kukwenza uzive ugcwele kwaye ukonyusa izinga le-metabolism yakho, ukutya okuneprotheyini ephantsi kuyakwenza ukuba ufumane amanqatha esisu ekuhambeni kwexesha. Ngokophononongo, abantu abatya isixa esikhulu seprotheyini abanakufane babe namafutha amaninzi esiswini. Ngokwahlukileyo, ukutya okuphantsi kweeprotheyini kwandisa ukukhuselwa kwehomoni yendlala, i-Neuropeptide Y.3. Ukuyeka ukuya exesheni
Kuqhelekile ukuzuza amafutha esiswini ngexesha lokuyeka ukuya exesheni . Emva kokuyeka ukuya exesheni, amanqanaba e-estrogen anciphisa kakhulu, nto leyo ebangela ukuba amafutha e-visceral agcinwe kwisisu endaweni yesinqe namathanga. Isixa sobunzima, nangona kunjalo, siyahluka ukusuka komnye umntu ukuya komnye.4. Iibhaktheriya zamathumbu ezingalunganga
Impilo yamathumbu inceda ukugcina amajoni omzimba asempilweni kwaye aphephe izifo. Ukungalingani kwi-gut bacteria-eyaziwa ngokuba yi-gut flora okanye i-microbiome-inokunyusa umngcipheko wezifo ezifana nohlobo lwe-2 yeswekile, isifo senhliziyo kunye nomhlaza. Uphando lucebisa ukuba ibhalansi engafanelekanga yeebhaktheriya zamathumbu ikwakhuthaza ukufumana ubunzima, kubandakanywa namafutha esiswini. Abantu abatyebe ngokugqithiseleyo banenani eliphezulu leebhaktheriya zeFirmicutes kwinkqubo yabo, enokunyusa isixa seekhalori ezifunxa ekutyeni.5. Uxinzelelo
Kukho isizathu sokuba uthande ukwenza yitya ngakumbi xa ucinezelekile . I-spike kwi-hormone yoxinzelelo, i-Cortisol, ikhokelela kumnqweno wendlala, okhokelela ekuzuzeni ubunzima. Nangona kunjalo, endaweni yokuba iikhalori ezingaphezulu zigcinwe njengamafutha kuwo wonke umzimba, iCortisol ikhuthaza ukugcinwa kwamafutha esiswini.Iingcebiso zokulahlekelwa ngamanqatha esisu
Landela ezi kwaye ujonge amanqatha esisu sakho enyamalala
1. Yitya isidlo sakusasa
Umetabolism womzimba wakho uyacotha xa ulele, ngoxa inkqubo yokwetyisa iwuvuselela kwakhona. Ngoko ke, ukutya isidlo sakusasa idlala indima eyimpumelelo ekulahlekeni kobunzima.2. Vuka kwangethuba
Sisenokungakuthandi, kodwa ukuvuka kwangethuba kuyimfuneko kubomi obusempilweni. Nantsi inzululwazi emva kwayo. Ubude obufutshane bokukhanya kusasa bunempembelelo enamandla kwisigqi se-circadian. Kuyacetyiswa ukuba ufumane imitha yelanga phakathi kwe-8am-emini, njengoko ukukhanya okukhanyayo kusasa kuhambelana ne-BMI ephantsi, okanye isalathisi sobunzima bomzimba. Ngoko zolula!
3. Thatha iipleyiti ezincinci
Iipleyiti ezincinci zenza ubungakanani bezabelo bubukeke bukhulu, kwaye ngaloo ndlela bakhuthaza abantu ukuba batye ukutya okuncinci. Ukukhonza ukutya kwiipleyiti ze-intshi ezili-10 ngokuchasene neepleyiti ze-intshi ezili-12 zikhokelela kwiikhalori ezingaphantsi kwama-22 ekhulwini!4. Hlafuna ukutya ixesha elide
Akubalulekanga nje ukutya ukutya kwakho kancinane, kodwa ukuhlafuna kakuhle! Ukuhlafuna ukutya kwakho amaxesha angama-40 ngokuchasene ne-15 kuphela kuya kutshisa inani elikhulu leekhalori. Inani lamaxesha ohlafunayo lihambelana ngqo nokuveliswa kweehomoni eziveliswa ngubuchopho bakho, ebonisa ukuba uyeke nini ukutya.
5. Lala kwangethuba
Ngeyure nganye olala ngayo emva kwexesha, iBMI yakho inyuka ngamanqaku ayi-2.1. Ukulala ngexesha igcina ithebhu kwimetabolism yakho. Inani elikhulu leekhalori kunye namafutha atshiswa kunye nenani elikhulu leeyure eziphumlileyo, ngokuchasene nokufumana inani leeyure ezimbalwa zokulala. Ngoko lala ezo yure zisibhozo!Ukutya okufuneka uphephe ukuze ulahle amanqatha esisu
Yithi hayi kwezi 8 izinto xa ufuna isisu esicaba
1. Iswekile
Iswekile ecocekileyo inceda ukunyusa izinga le-insulin emzimbeni ekhuthaza ukugcinwa kwamafutha. Ikwachaphazela amajoni omzimba kwaye yenza kube nzima ukulwa neentsholongwane kunye nezifo. Ke, cinga ngesinqe sakho kwixesha elizayo xa ufikelela kwiqhekeza elongezelelweyo lekhekhe.
2. Iziselo ezifakwe umoya
Iziselo ezine-aerated zineekhalori ezingenanto ezongeza ubunzima obugqithisileyo, singasathethi ke isixa esikhulu seswekile. Le swekile iza ngohlobo lwefructose kunye nezinye izongezo. Le swekile ikhethekileyo akulula ukuyitshisa, ngakumbi phakathi kwecandelo. Iisoda zokutya nazo ziqulathe izimuncumuncu ezenziweyo ezinegalelo kwimpilo enkenenkene.3. Iimveliso zobisi
Irhasi idla ngokuba luphawu lokunganyamezeli i-lactose enokuba buthathaka okanye ibe qatha. Ukuba uziva udumbile, nciphisa ukutya kwakho, itshizi, iyogathi, kunye ne-ayisikrimu. Ukuba ubona umahluko, khetha ubisi olungenayo lactose.
4. Inyama
Ukuba awukwazi ukuyisika inyama ngaphandle kokutya kwakho, ukunciphisa ukutya kwayo yindlela ekhawulezayo yokulahla ezinye iikhilogram.5. Utywala
Utywala bubambezela imetabolism yakho ngokucinezela inkqubo ye-nervous central. Uphononongo lwaseBritani lwafumanisa ukuba xa utywala bongezwa kukutya okunamafutha amaninzi, okunekhalori eninzi, kutshiswe amanqatha aphantsi okutya yaye amaninzi agcinwa njengamafutha omzimba. Kungoko, kungcono ukuhlamba ukutya kwakho ngamanzi endaweni yeglasi ebomvu.
6. Iicarbohydrates
Iicarbohydrate ezisulungekileyo ezifana nesonka, iitapile kunye nerayisi zenza utyando lwe-insulin oluthi luqhubele phantsi ukuphumla kwakho. Kwakhona, xa abantu besika i-carbs, ukutya kwabo kuyahla kwaye banciphise umzimba.7. Ukutya okuthosiweyo
Iifries zesiFrentshi zisenokuba sisishwamshwam osithandayo, kodwa zinamafutha kwaye zineevithamini ezincinci kunye neeminerali okanye ifayibha. Endaweni yoko, ukutya okuqhotsiweyo kulayishwe ngesodium kunye ne-trans-fat ezibonakalisa esiswini sakho.
8. Ityuwa egqithisileyo
I-sodium idla ngokuxhaphaka ekutyeni okucutshungulwayo ngenxa yokukwazi ukugcina kunye nokongeza kwincasa, yenye yezona zinto zinegalelo elikhulu kwisisu esijikelezileyo. Ibangela ukugcinwa kwamanzi kwaye kunokukhokelela ekubeni a isisu esidumbileyo . Isodium inokutshintsha ngokuyingozi uxinzelelo lwakho lwegazi xa isetyenziswe ngokugqithisileyo.Ukutya okulwa namafutha esiswini
Nalu uluhlu lwezixhobo zakho eziyimfihlo zokulwa nelo qhushu
1. Iibhanana
Ezaliswe nge potassium kunye ne magnesium, iibhanana zinqanda ukuqunjelwa okubangelwa kukutya okucutshungulweyo okunetyuwa. Bakwanyusa imetabolism yakho ngokulawula ibhalansi yamanzi emzimbeni wakho.
2. Iziqhamo zesitrasi
Ngokufanayo, i-potassium kwi-citrus inceda ukulwa nokuqunjelwa kunye ne-antioxidants ukulwa nokuvutha, okuhambelana nokugcinwa kwamafutha esiswini. Ekubeni inxalenye ephambili yokubetha i-bulge yi-hydration efanelekileyo, ukongeza i-lime okanye i-orenji wedge emanzini akho kunokunceda ekugqibeleni unciphise.3. I-oats
Ioyile inefayibha enganyibilikiyo kunye nezinye iicarbohydrates ezinceda ekudambiseni indlala, ngelixa zikwanika amandla awoneleyo okuzilolonga ngcono kunye nokunciphisa umthamo wamafutha emzimbeni wakho. Nangona kunjalo, qiniseka ukuba uthenga i-oats engenancasa enye njengoko i-oats enencasa ineswekile kunye neekhemikhali.
4. Iimpuphu
Ngendlela efanayo, iipulse zikwatyebile ngeeamino acids, zineekhalori eziphantsi, namafutha.5. Amaqanda
Amaqanda atyebile kwiprotheyini kwaye aphantsi kwiikhalori kunye namafutha. Zikwaqulethe i-amino acid ebizwa ngokuba yi-leucine, esebenza njenge-catalyst ekutshisweni kwamafutha angaphezulu. Ukuba neqanda elibilisiweyo yonke imihla kuya kunceda ukutshisa amanqatha esisu.
6. Amandongomane
Amandongomane akugcina uzele ixesha elide. Ngaphandle koko, ngamafutha alungileyo angongezi kwiikhalori zakho. Amandongomane angumthombo olungileyo wezondlo kubantu abatya imifuno. Igcwele i-omega-3 fat, yandisa amandla kunye ne-metabolism.
Ukuzivocavoca okusebenzayo ekulahlekeni kwamafutha esiswini
Iintshukumo ezi-5 eziza kukunika i-abs echaziweyo
1. Intloko ngaphandle
Kulula kakhulu ukususa amanqatha esisu ngokusebenzisa i-aerobics. Umthambo wangaphandle njengokubaleka, ukukhwela ibhayisekile, ukuqubha okanye nantoni na eyenye eyonyusa izinga lokubetha kwentliziyo iya kunyibilikisa amanqatha ngokukhawuleza. Ngokutsho kophononongo olusuka kwiYunivesithi yaseDuke, ukubaleka okulingana neekhilomitha ezili-12 ngeveki kunokukunceda ulahlekelwe sisisu.2. Yoga
Nawuphi na omnye umthambo wokuzola uya kwenza iqhinga. Uphononongo luveze ukuba abasetyhini abasemva kokuya menopausal abenze i-yoga iiveki ezili-16 baphulukana nenani elikhulu lamafutha esisu. Kwakhona, phumla. Ukuba amanqanaba akho oxinzelelo aphantsi, anciphisa inani le-cortisol, elidityaniswe namafutha e-visceral.
3. Uqeqesho lwethutyana
Xa usebenzisa ukuqhuma okuncinci kunye namaxesha okuphumla phakathi, uphucula umgangatho wemisipha kunye yakha unyamezelo . Ngoko baleka ngesantya esiphezulu imizuzwana engama-20, emva koko ucothe ukuya kuhambo. Phinda 10 amaxesha. Unokucinga kwakhona ngokunyuka izinyuko okanye ukuhamba ngokukhawuleza nje ukophula i-monotony.
4. Yenza i-cardio
Yenza imithambo etshisa iikhalori ngokukhawuleza kwaye incede ekulahlekeni kwamafutha kuwo wonke umzimba kwaye ekugqibeleni nesisu. Hamba ubaleke kwaye ixesha. Nje ukuba ukuqina kwentliziyo yakho kuphuculwe, ixesha olithathayo ukuqhuba imayile liya kuncipha. Ngokubanzi, yenza i-cardio kathathu ngeveki.
5. Kuphephe ukungqukruleka
Ngelixa ii-ab crunches zakha izihlunu, ziyafihlwa phantsi kweflab kwaye zigqibe ekubeni zenze isisu sakho sibonakale sikhulu njengoko i-abs isiya iba ngqindilili. Yomeleza imisipha yakho yangasemva endaweni yoko. Iya kwakha i-posture yakho kwaye ikhuphe isisu ngaphakathi. Yenza iiplanga, i-squats okanye i-side stretch.Ii-FAQ ngamafutha eBelly
Q
Ungasifumana njani isisu esicaba ngaphandle kokuphazamiseka kokutya?
KUYA I-crash dieting yenye yezona zinto zimbi onokuthi uzenze emzimbeni wakho. Ewe, ithembisa iziphumo ezikhawulezayo kodwa kwinkqubo, iyonakalisa inkqubo yakho. Xa uzilambisa okanye ususa amaqela okutya ayimfuneko kwisidlo sakho, umzimba wakho usengozini kwaye oko kukhokelela ekulahlekeni kobunzima obungenampilo. Ukufumana isisu esicaba ngaphandle kokuphazamiseka kokutya, kufuneka utye ngokufanelekileyo kwaye wenze umthambo. Landela isicwangciso sokutya esinempilo esibandakanya i-carbs encinci kunye neprotheni eninzi. Yitya iziqhamo, imifuno eluhlaza kwaye ugcine umzimba wakho ugcwele amanzi okusela kunye nolwelo olunjengamanzi ekhokhonathi, ijusi yelamuni kunye neti eluhlaza. Endaweni yokuzilambisa, yitya izidlo ezincinci ezintlanu ukuya kwezintandathu ngosuku ukonyusa i-metabolism yomzimba wakho. Sika i-oyile eninzi, ityuwa kunye neswekile kwisidlo sakho kwaye kunokwenzeka ukuba ubone iziphumo kungekudala.
Q
Indlela yokulahlekelwa ngamafutha esiswini kunye nemetabolism ecothayo?
KUYA Wonke umntu unemetabolism eyinqanaba apho umzimba wakho utshisa iikhalori kwaye uguqule ukutya kube amandla okuqhuba imisebenzi yakho yeselula. Wonke umntu unesantya esahlukileyo semetabolism kwaye kukho iqaqobana elinethamsanqa elingafaki ubunzima ngaphandle kokutya kakhulu, ngenxa yemetabolism ephezulu. Ukuba nangona kunjalo unayo i Ukucotha kwemetabolism , udinga olo tyhala olongezelelweyo ukutshisa amanqatha ngokukhawuleza. Awungekhe uyitshintshe kakhulu isantya semetabolism yakho, kodwa ungaziqhelanisa neengcebiso ezimbalwa eziya kukunceda utshise iikhalori ngesantya esikhawulezayo. Musa ukugcina izithuba ezinde phakathi kokutya kwakho. Oku kungenxa yokuba inkqubo yokwetyisa inceda i-metabolism yakho ngoko ke kubalulekile ukutya rhoqo kwiiyure ezimbalwa. Yiba neekomityi ezintathu ukuya kwezine iti eluhlaza yonke imihla njengoko inceda ukutshisa iikhalori kunye nokuphucula imetabolism. Kuphephe ukutya ukutya okunamafutha amaninzi ukuze umzimba wakho ungakugcini kwindawo yesisu sakho.
Q
Luluphi unxibelelwano phakathi kwehomoni kunye namafutha esisu?
KUYA IiHormones zinoxanduva lwemisebenzi emininzi emzimbeni wethu kwaye nakuphi na ukungalingani nakwenye yazo kunokuba nefuthe elibi kwimpilo yethu. Okufanayo kuya kumafutha esisu ngokunjalo. Xa umzimba wakho uvelisa i-insulin eninzi kunye neehomoni ze-leptin, kunokwenzeka ukuba uqokelele amanqatha amaninzi kwingingqi yesisu kwaye ube nesifo seswekile. Ukuhla ngokukhawuleza okanye ukunyuka kwamanqanaba e-estrogen kukhokelela ekuphumeni kwesisu kwaye ngoko kubalulekile ukuba imizimba yethu igcine eli nqanaba ngoncedo lokutya okulungileyo kunye nokuzilolonga. Ukonyuka kwehomoni ye-cortisol ebangelwa luxinzelelo ikwanoxanduva lokutyeba kwesisu njengoko yehlisa imetabolism yethu kunye nokuthintela inkqubo yokugaya. Ukuze kuthintelwe ukuqokelelwa kwamafutha, abafazi kufuneka batye ngokufanelekileyo kwaye basebenze ukuze bagcine amanqanaba abo ehomoni eqinile.
Q
Indlela yokulwa nama-fat genes?
KUYA Ukuba unembali yosapho yokutyeba kakhulu okanye ukutyeba kwesisu, kubalulekile ukuba uthathele ingqalelo kwangoko ukuthintela iingxaki zempilo kamva. Kufuneka ufumane imizuzu engama-30 yokuzivocavoca yonke imihla ukuze ugcine umzimba wakho usebenza kwaye uncede ukutshisa iikhalori ezininzi. Ngaphandle koku, kufuneka utye ukutya okunempilo ukuze umzimba wakho ungagcini amafutha e-visceral ekummandla wakho wesisu. Ngokutya ngokufanelekileyo kunye nokuzivocavoca rhoqo, unokulwa nezakhi zofuzo ezenza ukuba ube neengxaki ezifana nokukhuluphala, isifo sikashukela, njl.
Q
Ngaba kunokwenzeka ukuba ulahlekelwe ngamanqatha ngeveki?
KUYA Amafutha awaqokeleli ngosuku kwaye ke, ukuphulukana nawo konke ngexesha elinye akunakwenzeka. Nangona kukho izidlo ezithembisa ukulahla amanqatha ngexesha elifutshane, ezi zinto zenza ingozi ngaphezu kokulungileyo kwaye kufuneka ziphetshwe. Nangona kunokwenzeka ukuba ulahlekelwe ngamanqatha athile ngeveki, kunye nemigudu eqhubekayo, uya kukwazi ukulahlekelwa ngamanqatha amaninzi esisu. Ukuncipha kwekhilogram enye ukuya kwezimbini ngeveki kuthathwa njengempilo kodwa ngaphezulu kunoko kunokuba yingozi ke thatha kancinci. Guqula ukutya kwakho kube kunamafutha aphantsi, aneprotheyini eninzi kwaye usele ulwelo oluninzi ukuze ulahlekelwe sisixa samafutha ngeveki. Qhubeka nale sidlo ukuze ulahlekelwe ngamanqatha ngokuqhubekayo.
Unokufunda uqhubeke imithambo ukunciphisa amanqatha esiswini .
