Ngaba ulinde elona xesha lide lokuntywila kwilokhwe yakho encinci emnyama kodwa awukwazanga ukuyenza loo nto ngenxa yokuqengqeleka kwamafutha kwisisu sakho? Ewe, ayinguwe wedwa ojongene nezibambo zothando okanye imiphezulu ye-muffin okanye amatayara njengoko ebizwa. Amanqatha esisu anzima kakhulu ukuwasusa kwaye athatha umthambo rhoqo kunye nokutya okulawulwayo ukulahla. Kodwa ke, iindaba ezimnandi zezokuba akunakwenzeka. Apha sikunika zonke iingcebiso kunye namaqhinga indlela yokuphulukana nezibambo zothando ukuze kungekudala uza kuzulazula ngeyona ilokhwe ibhityileyo kunye neyona jean ingqongqo ngaphandle kokukhathazeka malunga nediphozithi etyebileyo ecinezela isitayile sakho!
Nye. Iziphatho ezingalunganga zothando
Mbini. Qala Ukutya Okusempilweni
3. Nciphisa iiCarbs kunye neelekese
Isine. Hlala Kude noKutya kweJunk kunye neSnacks
5. Sela Amanzi Aneleyo
6. Qalisa ukwenza imithambo yeCardio
7. IiCrunches kunye neePlank
8. Gcinga umngqa
9. Ungenaxinzelelo
Iziphatho ezingalunganga zothando
Ngokutsho kweengcali, amanqatha esisu okanye izibambo zothando okanye amanqatha e-visceral anoluhlu lwezinto eziphantsi kwimpilo yakho ukusukela kwiingxaki zesibindi, isifo seswekile, umhlaza, kunye isifo semetabolism nto leyo ekwenza ube sengozini yokufumana ezi zifo. Isixa esikhulu samafutha e-visceral nawo akwenza ube buthuntu kwaye ungabi namandla. Kwaye ngokwenyani, uthando izibambo akwenzeki nje ukutyeba okanye abantu abatyebe ngokugqithiseleyo, nabantu ababhityileyo banokuba nedipozithi yamafutha esiswini eyingozi kwimpilo yabo.
Amafutha esisu athathwa njengeyona nto iyingozi kakhulu uhlobo lwamafutha emzimbeni wakho, yiyo loo nto oogqirha abaninzi bexhalabele ubungakanani besinqe sakho kunenani olibethayo kwisikali sokulinganisa. Eyona ndlela ilungileyo yokuphelisa amafutha esiswini luyirejimeni elungeleleneyo equka umthambo nokutya ngenxa yokuba akukho ndlela yokuba unokujolisa inxalenye enye kuphela yomzimba wakho kwithoni okanye ukunciphisa. Ke, landela iingcebiso zethu kwaye ufunde indlela yokunciphisa izibambo zothando.
Qala Ukutya Okusempilweni
Ukuba usazibuza indlela yokuphulukana nezibambo zothando, qala ngokutya ngokufanelekileyo . Qinisekisa ukuba ukutya kwakho kubandakanya iziqhamo ezininzi, imifuno, ukutya okuziinkozo, kunye neeproteni ezibhityileyo. Ukuba utya ngokwaneleyo kuwo onke amaqela okutya yonke imihla, uya kufumana zonke izondlo ozidingayo kwaye uya kufumana kwakhona qala ukunciphisa umzimba kuba uya kudla ubungakanani obufanelekileyo bokutya okunesondlo kwaye ungagcwalisi isisu sakho ngeekhalori ezingenanto. Qinisekisa nangona kunjalo ukuba ufaka iintlobo ezininzi ezahlukeneyo ekutyeni kwakho.
Zama ukunciphisa ukutya kwakho kwiprotheyini ebhityileyo, iziqhamo kunye nemifuno kuba uphando lubonise ukuba le ndibaniselwano ikunceda ukuba ulahlekelwe ngamafutha kwi-midriff yakho ngelixa ikunika izondlo ozifunayo. Enyanisweni, ukuyigcina i-carb ephantsi kwaye iiprotheyini eziphezulu zinokusebenza ngokumangalisayo ekunyibilikiseni ezo zilo zinenkani zesisu.
Qaphela, nangona kunjalo, ukuba kwakho umzamo wokutya okunempilo , awubangeli lixhoba lokutya kwefashoni okwenzakalisayo kunokulunga. Nangona banokubonisa ezinye iziphumo kwixesha elifutshane, unokufumana ubunzima obuninzi kunokuba uyeke emva kokuba uyeke kwaye uqale ukutya ngokuqhelekileyo. Ukutya kokutya ikwathande ukucutshungulwa kakhulu kwaye oko kunokonakalisa impilo yakho ngakumbi.
Nciphisa iiCarbs kunye neelekese
Ukuba uzimisele malunga ukuphulukana nezo ziphatho zothando , qiniseka ukuba uhlala kude, kude nokuphatha iswekile kunye ne-carbs ecocekileyo ngokubanzi. Inyaniso kukuba, ukuze ulahlekelwe ngamafutha esiswini, kufuneka ukunciphisa ukutya kwakho kwekhalori kwaye eyona ndlela ilula yokwenza oko kukusika iikhalori eziyingozi, ezingenanto kwisidlo sakho. Ukuqala, bala ukuba zingaphi iikhalori ozisebenzisayo ngosuku ngokuthatha uncedo kwikhawuntara yeekhalori ze-intanethi. Emva koko jolise ekunciphiseni malunga ne-500-750 yeekhalori zenza ukutya kwakho yonke imihla. Ukuba udibanisa oku kunye nemithambo emininzi, uqinisekisiwe ukuba unciphise umzimba. Qaphela, nangona kunjalo, ukuba ungadli ngaphantsi kweekhalori ze-1200 okanye unokugula kwaye ubandezeleke ngenxa yokunqongophala kwezondlo kwixesha elide.
Jongisisa i ukunciphisa iicarbohydrates kunye nokutya kakhulu iprotheyini, iziqhamo kunye nemifuno. Uphononongo lwabasetyhini abatyebileyo lubonise ukuba abo balandela ukutya kwe-30% yeprotheyini, i-40% ye-carbs, kunye ne-30% yamafutha kwiiveki ezisibhozo balahlekelwa ngamafutha amaninzi-kuquka izibambo zothando-kunabafazi abadla i-16% yeprotheni, i-55% ye-carbs kunye ne-26. % amafutha. Iprotheyini ibalulekile ekulahlekeni kobunzima kuba ikukhusela ngokuchasene ne-insulin. Imizimba yethu ivelisa i-insulin eninzi njengoko sikhula njengemisipha kunye neeseli ezinamafutha aziphenduli ngokufanelekileyo kwaye oku kubangela ukuba amafutha amaninzi agcinwe kwindawo yethu yesisu.
Sika i-carbs esulungekileyo kunye nemifuno yesitatshi kunye neenkozo. Musa ukuba ngaphezu kwee-servings ezimbini ze-carbs yonke imihla. Ukuba ukusika ukutya okuthandayo kubonakala ngathi lidini elikhulu, khumbula ukuba akukho ndlela unokwenza ngayo ukuba amanqatha anyamalale kwindawo enye kuphela yomzimba wakho. Kuneke u ukunciphisa umzimba wonke . Gcina ijenali yokutya ukuze wazi ukuba utya kangakanani kwaye utya ntoni yonke imihla.
Hlala Kude noKutya kweJunk kunye neSnacks
Jonga kanzima ixesha elide kwisidlo sakho kwaye ubone ukuba iquka ntoni. Ngaba uninzi lokutya kwakho luza ngohlobo lwe ukutya okungenamsoco kunye ne-snacks ? Ngaba utyekele ekutyeni ama-nibbles akhawulezayo xa indlala ibetha endaweni yokutya okunesondlo okukugcina uhluthi ixesha elide? Ukuba kunjalo, kuya kufuneka utshintshe ukutya kwakho pronto kuba ukutya okucutshungulwayo kakhulu okanye ukutya okungenamsoco kuthanda ukuba phezulu kwiikhalori. Ngokususa oku kutya kuyingozi kwisidlo sakho, uya kukwazi ukunciphisa umzimba ngokukhawuleza . Yenza ubomi bube lula kuwe ngokugcina indlu yakho, indawo osebenzela kuyo kunye nekhitshi kungenakutya okungenampilo. Xa uqala ukugcina ukutya okunempilo, uya kufumanisa ukuba uya kuqalisa ukutya okunempilo.
Uphononongo luka-2014 lwaseSweden lwafumanisa ukuba amanqatha ahluthayo athanda ukusenza ukuba sigcine amanqatha angama-visceral amaninzi kune-polyunsaturated. Xa izifundo zisitya iikhalori ezingama-750 ngaphezulu imihla ngemihla kangangeeveki ezisixhenxe, nokuba kukwimo yeoli yesundu (ehluthisiweyo) okanye ioli kajongilanga (i-polyunsaturated), abo batya amanqatha ahluthayo (ioli yesundu) bafumana amanqatha angama-visceral ngelixa abo babeneoli yesunflower ye-polyunsaturated bafumana ubunzima bezihlunu kunye namafutha amancinci omzimba.
Kuphephe ukutya ngaphandle kangangoko kuba ukutya kwindawo yokutyela kudla ngokuba zizityebi ngamafutha agqithisiweyo, iswekile kunye namafutha angaxutywanga aya ngqo kwisisu sakho. Sebenzisa isitshizi sokupheka ekhaya kwaye usebenzise i-oyile efana neoyile yomnquma engenabungozi kangako. Ukuba awukwazi ukukuphepha ukutya ngaphandle, kunqanda ukunxitywa kwesaladi, isosi kunye ukutya okutyebileyo kwecarb kwaye ukhethe iisaladi kunye neprotheni eyosiweyo endaweni yoko.
Xa kuziwa kwi-snacks, gcina encinci iindawo zokulunywa okunempilo njengeminqathe, iseleri, ikomkomere, ii-apile, neyogathi kunye nawe ukuze ungahendeki ekubeni utye into engafanelekanga. Khumbula ukuba kufuneka uziqeqeshe ukuba uthabathe i-snack kuphela kwiiyure ezi-4-6 emva kwesidlo sakho sokugqibela. Ukutya kwasebusuku kakhulu kubi kakhulu ngoko ziqeqeshe ngokumisela ixesha lokugqibela lokubuya ekhaya.
Sela Amanzi Aneleyo
Ukulahlekelwa ubunzima akukhona nje malunga ukutya okulungileyo kodwa ukusela ngokufanelekileyo . Kufuneka uhlale u-hydrated yonke imini kwimpilo yakho jikelele kunye nokunceda imizamo yakho yokulahlekelwa ubunzima. Ukusela amanzi amaninzi kukugcina uzive uhluthi kwaye kukuyekise ukuzinkcinkca ukutya okungenampilo . Ungalibali ukusela ubuncinane iiglasi ezi-8 zamanzi yonke imihla.
Ingcebiso: Sela iglasi yamanzi ngaphambi kokutya kwakho ukuze isisu sakho sigcwale kwaye ungagqibi ukugqithisa.
Qalisa ukwenza imithambo yeCardio
Ukunciphisa nje ukutya kwakho akuyi kuba nayo impembelelo kwizibambo zakho zothando ukuba awuyongezi ngokuzilolonga. Yenza inqaku lokusebenza kwezinye cardio kwindlela yakho yonke imihla njengoko sisitshisi esikhulu samafutha. Ungazama ukubaleka, ukuhamba umnqantsa, ukukhwela intaba, ukukhwela ibhayisekile, ukudanisa, kunye nebhola yebhola ekhatywayo...qinisekisa nje ukuba ubambe isiqingatha seyure somthambo wentliziyo oqatha izihlandlo ezi-5 ngeveki. 13. Ukuba ukulungele oko, zama i-High-intensity interval training (HIIT) i-Workout apho kuya kufuneka ukuba wenze i-short bursts yomthambo onzima we-aerobic, olandelwa lixesha lokubuyisela. Uphononongo lubonise ukuba i-HIIT iyasebenza kakhulu indlela yokuphulukana nezo ziphatho zothando .
Nangona kunjalo, ukuba uyoyikiswa ingcinga yokunyusa ngokukhawuleza irejimeni yakho ye-cardio exercise, qalisa ngokucotha ngokwenza ezinye izinto ezifana nokuqubha, ukusebenza kumatshini we-elliptical okanye ukuhamba oko kunokukunika ezininzi zeenzuzo ze-cardio. Kwaye ukuba ishedyuli yakho exakekileyo iyakuthintela ekusebenzeni ngakumbi, zama kwaye unyuse amanqanaba omsebenzi wakho ngokubanzi ukuhamba ngaphezulu kunye nokusebenzisa imoto encinci, ukuphepha ukuhlala iiyure ezinde kunye nokuthenga i-pedometer okanye i-tracker yokufaneleka ukulandelela amanqanaba omsebenzi wakho. Kuya kukunceda ukukukhumbuza ukuba uvuke kwaye uthathe uhambo xa uhleli ixesha elide kakhulu.
IiCrunches kunye neePlank
Kukho imithambo ethile enefuthe elikhulu ukunciphisa izibambo zothando . Umzekelo ibhayisekile ikrazula ithoni, isisu sakho kunye nomqheba wothando. Lala ngomqolo izandla zakho emva kwentloko yakho. Phakamisa imilenze yakho unyawo olunye ngaphezu komhlaba kwaye ugobe idolo lakho lasekhohlo, ulizise entlokweni yakho. Jija kwaye wenze ingqiniba yakho yasekunene idibane nedolo lakho lasekhohlo. Yenza okufanayo kwelinye icala.
Iiplanga ezisecaleni zithoninisa undoqo wakho kwaye zomeleze ii-obliques zakho. Ngena kwindawo yeplanga esecaleni ngengqiniba yakho ikuxhase, kwaye enye ingalo yakho esinqeni sakho. Gcina umzimba wakho uthe tye kwaye ubambe imizuzwana engama-30-60. Phinda kwakhona kwelinye icala. I-toning yomzimba wonke imithambo efana neyoga kwaye iiPilates nazo zilungile ekuqiniseni umzimba wakho uphela.
Ungalibali ukubandakanya uqeqesho lobunzima ekusebenzeni kwakho kuba kuya kukunceda ufumane amandla kwaye utshise iikhalori ezininzi ekuphumleni ngokunyusa imetabolism yakho. Indibaniselwano yoqeqesho lokuxhathisa kunye ne-aerobic exercise isebenza ngokumangalisayo ukunciphisa amanqatha esiswini .
Ukuba ukufumanisa kunzima ukunamathela kwishedyuli yakho yomthambo, zifumanele umhlobo wokuzilolonga ukuze nigcinane nikhuthazekile. Oku kungqinwe ngophando oluye lwabonisa ukuba ukusebenza nomhlobo ngokwenene kunokukwenza ulahlekelwe bubunzima obuninzi kunokuba usebenza wedwa.
Gcinga umngqa
Ukwehla emzimbeni kunokuba luhambo olunzima kwaye kuya kubakho amaxesha apho uziva udimazekile kwaye ungenamdla ekugqibezeleni uhambo. Nangona kunjalo, ukugcina umkhondo rhoqo wohambo lwakho kunye nemilinganiselo yokulinganisa, nokuba incinci kangakanani, inokukunceda ekuhambeni. Yenza iteyiphu yokulinganisa umhlobo wakho kwaye ulandele imilinganiselo yakho ukuze ubone ukuba zingaphi ii-intshi ezilahlekileyo esinqeni okanye esiswini sakho. Ukulahleka kwee-intshi kukwayinkqubela phambili ebalulekileyo njengoko isihlunu sinobunzima obungaphezulu kwamafutha. Zilinganise ngokwakho ngaphambi kokuba uqale kwikhompyutha yakho uhambo lokulahlekelwa ubunzima .
Khumbula ukuzivavanya rhoqo ngokunjalo. Nyathela kwisikali sokulinganisa ubuncinci amaxesha ambalwa evekini kusasa phambi kwesidlo sakusasa emva kokulahla impahla yakho. Ukugcina umkhondo rhoqo kuya kukunceda wazi ukuba yintoni esebenzayo kwaye yintoni engasebenziyo kwaye ke unokuhlengahlengisa umthambo wakho ngokufanelekileyo.
Ungenaxinzelelo
Oku kunokumangalisa kuwe kodwa amanqanaba aphezulu oxinzelelo anokuya ngqo kwisinqe sakho. Uxinzelelo oluninzi aludlali nje impilo yakho yengqondo, kodwa lunokwenzakalisa impilo yakho yomzimba ngokunjalo. Uxinzelelo lubangela ukukhutshwa kweCortisol ekwabizwa ngokuba yihomoni yoxinzelelo, eye yayanyaniswa nokufumana ubunzima kwindawo yesisu. Zama ukucamngca okanye yoga ukuhlisa amanqanaba oxinzelelo.
Zama ukufumana ubuthongo obuninzi njengoko ukungabikho kokulala kukhokelela ekukhululweni kwe-cortisol kubangela ubunzima . Abantu abangenabo ubuthongo ukufumana ubunzima ngokukhawuleza kwaye ufumane kunzima ukuyiyeka. Uphononongo lubonise ukuba abo balala ngaphantsi kweeyure ezintlanu ngobusuku babenamafutha amaninzi esiswini kunabo balala iiyure ezisixhenxe ukuya kwezisibhozo bathi uphando lwe-2010 Wake Forest University. Ukungalali kancinci kukhokelela kwisifo seswekile kunye nokutyeba ngoko ke qiniseka ukuba ufumana iiyure ezisixhenxe ukuya kwezisibhozo zokulala ubusuku ngabunye.
Nangona kunjalo, qiniseka ukuba awuzami ukubuyisela ubuthongo obulahlekileyo ngokuphuka okanye ukulala kakhulu ngeempelaveki. Uphononongo lwakutsha nje lweYunivesithi yaseBrigham Young lubonise ukuba abasetyhini abalala kwaye bavuke ngaxeshanye ubusuku ngabunye banamanqanaba asezantsi amafutha emzimbeni. Imikhwa yokulala engaqhelekanga yenza iwotshi yakho yangaphakathi iphambane kwaye ikhuphe iihomoni ezinobuhlobo obunamafutha njenge-cortisol.
Unokufunda uqhubeke Indlela Yokulahla Izibambo zothando .
