Indlela yokunciphisa amanqatha ethangeni ekhaya

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Amathanga ahlelwe kakuhle liphupha lomntu wonke kwaye kutheni kungenjalo? Ngubani ongafuni ukuba imilenze ejongeke ethe nkqo abanokuyenza ngokuzithemba? Ke, kweli nqaku, siza kubhala malunga nendlela yokunciphisa amanqatha ethanga ekhaya.

Amafutha ethanga angafunekiyo abonwa ikakhulu kwabasetyhini kunamadoda. Nangona kunjalo, amadoda nawo athambekele ekubeni namanqatha ethanga ngokunjalo. Kwakhona, ukusukela ngexesha lokuzalwa ukuya kwiminyaka emithandathu ubudala, inani kunye nobungakanani beeseli ezinamanqatha ziyonyuka kumantombazana nakumakhwenkwe okubangela ukonyuka ngokulinganayo kumanqatha omzimba.

Kodwa njengoko uneminyaka yobudala, iihomoni zibangela ukufumba kwamafutha ajikeleze amathanga, inyonga kunye neempundu zabasetyhini nakwingingqi yesisu emadodeni. Kubo bonke ubomi babo, abantu basetyhini banepesenti ephezulu yamanqatha omzimba kuba, emva kweminyaka esibhozo, amantombazana aqala ukufumana ubunzima obunamanqatha ngeqondo elikhulu xa kuthelekiswa nabafana. Olu kunyusa kwamafutha kubangelwa ikakhulu kukutshintsha kwamanqanaba ehomoni yabasetyhini.

Enye into engalunganga efunyanwa ngabasetyhini ngamanqatha ethanga yi-cellulite, eyenza ulusu emathangeni lubonakale ludumbile kwaye luneqhubu. Kwenzeka xa amanqatha agqithisileyo efaka izihlunu phantsi kolusu. Emadodeni, i-cellulite ayibonakali kangako kuba ihlala ivela esinqeni okanye esiswini.

Ukudityaniswa kokutya kunye nokuzilolonga kuyafuneka ukuze ulahlekelwe ngamanqatha emathangeni akho nakwezinye iindawo zomzimba. Nantsi indlela onokunciphisa amanqatha ethanga.

1. Yandisa Umzimba Wakho

Ukuhambisa amanzi emzimbeni ngamanzi akuyi kugcina kuphela ukungabikho kwamanzi emzimbeni kodwa kuya kunceda nasekulahlekelweni kwamafutha njengoko kunceda ukukhupha i-toxins eyingozi, kunye nokuhambisa izondlo kwiiseli, njl. ^[1] . Ngamathanga ahlelwe kakuhle, sela iiglasi ezi-7 ukuya kwezi-8 zamanzi yonke imihla.

Kunqande ukuba nee-sodas, iziselo zamandla okanye iijusi ezixineneyo njengoko ziqulathe iikhalori ezingenanto kunye neswekile eninzi. Sela iglasi yamanzi kwimizuzu engama-30 phambi kwesidlo ngasinye njengoko oku kuyokukhohlisa ingqondo yakho ekukholelweni ukuba isisu sakho sigcwele kwaye uya kuba neminqweno emincinci. Oku kuya kunceda ekulahlekelweni ngamanqatha ethanga kunye namanqatha omzimba ngokubanzi ngokunjalo ^[Mbini] .

2. Nciphisa iiCarbohydrate ezilula

Iicarbohydrate ezilula azilunganga kuwe xa kufikwa ekuphulukaneni namanqatha ethanga. Kungenxa yokuba ziphantsi kwifayibha kwaye zetyisiwe ngokukhawuleza ezinokubangela ispike kumanqanaba eswekile yegazi kunye negalelo ekudleni ngokutya kakhulu ^[3] . Kwelinye icala, ukusetyenziswa kwee-carbohydrate ezintsonkothileyo kulungile kuwe ngoba zifunxwa kancinci ngumzimba wakho kwaye zigcina isisu sakho sigcwele ixesha elide ngenxa yomxholo ophezulu wefayibha. Imizekelo yee-carbs ezintsonkothileyo ziinkozo ezipheleleyo, irayisi emdaka, ingqolowa iphelele, i-oats, njl.

3. Yiba Neziqhamo Nemifuno

Iziqhamo kunye nemifuno zithathwa njengokutya okusemgangathweni xa kuziwa ekulahlekelweni kwamafutha ethanga njengoko ephantsi kakhulu kwiikhalori kwaye ukuzitya kwiindawo ezinkulu akuyi kuchaphazela umzimba wakho nangayiphi na indlela ^[4] . Oku kuyakukugcina uhlaziye ixesha elide. Yitya iziqhamo ezintsha kunye nemifuno ngokuzifaka kwiisuphu kunye neesaladi endaweni yokuba uzifake kwisaladi kunye neesosi.

4.Yandisa ukufunxwa kweeprotheyini

Iprotheni yimacronutrient enokukunceda ugcine ugcwele kwiikhalori ezimbalwa. Oku kwenza ukuba kube lula ukuhambisa ithanga lakho kunye nokutshisa amanqatha omzimba uwonke. Ngokwophononongo olwenziwe yiAmerican Journal of Clinical Nutrition, abantu abalandela ukutya okuneprotein ephezulu batshisa iikhalori ezininzi kwaye bazigcina bezolile emva kokutya ^[5] . Ukutya ukutya okuneproteni ephezulu kuya kukunika ubunzima bemisipha kwaye oko kubalulekile xa uzama ukuveza ithanga lakho.

5. Yitya okuninzi iOmega 3 Fatty Acids

I-Omega 3 fatty acids zikhona kwiintlanzi ezifana ne-salmon, i-mackerel, i-herring, njl. Njl. Ezi asidi ze-fatty ziyafuneka emzimbeni ukuze zithambe kunye nolusu. I-cellulite emathangeni inokwaphulwa ngoncedo lwee-antioxidants ezikhoyo kwezi ntlanzi zinamafutha kwaye ngaphezulu, ubukho be-omega 3 fatty acids inokulungisa izicwili zolusu ^[6] . Ke jongisisa ukuhanjiswa kwe-4-5 yeentlanzi ezinamafutha ngeveki ukukhuthaza ukunciphisa i-cellulite.

6. Nciphisa ukungenisa ityuwa

Ukusetyenziswa kokutya okunetyiwa kakhulu kuya kubangela ukugcinwa kwamanzi agqithisileyo athambise isisu sakho, amathanga kunye namathanga. Okukhona usitya ityuwa, kokukhona kugcinwa amanzi emzimbeni wakho endaweni yokuhluzwa zizintso. Oku kubangela uxinzelelo lwegazi ^[8] . Ngokwe-American Heart Association, abantu bafuna i-2,300 mg ye-sodium ngosuku kwaye babe ngaphezulu kwesi sixa ngohlobo lweesosi, iisuphu ezisemathinini kunye neefries ziya kuyonakalisa inkqubo yakho.

7. Ukuhamba (iTreadmill)

Ngaba ukuhamba kulungile kumathanga amancinci? Ukuhamba kusebenza ngazo zombini iindlela-inye, kusebenza njengomzimba omncinci wokuzilolonga umzimba kunye nezimbini, kuyanceda ekutshiseni iikhalori kuwo wonke umzimba. Ungaqala ngokuhamba ngesantya esiqhelekileyo kodwa, qinisekisa ukuba inyathelo lakho ngalinye lomelele. Njengoko uqhela ukuhamba, ngokuthe chu ukonyusa isantya sakho, oku kuya kubeka uxinzelelo emathangeni akho kwaye kutshise amanqatha ^[7] . Cwangcisa imizuzu engama-30 yokuhamba ngosuku.

8. Yenza i squats

Izikwere zilololwazelelelo lomthambo kwabo bathwala amanqatha omzimba ongezelelweyo emathangeni abo, emanqeni nasezimpundu. Izikwere zinceda ekwakheni izihlunu ezinobunzima kwaye zibonelele ngamathanga amancinci, aqine kunye neethoni. Inokunceda ekunciphiseni i-cellulite kuphela xa uyidibanisa nokutya okusempilweni. Khumbula iikhalori ezingakumbi ozitshisayo, ukutyeba okungakumbi okuphulukana namathanga akho kunye nomzimba uphela.

9. Intambo yokutsiba

Ngokwe-American Council kwi-Exercise yokulahla amanqatha ukusuka kwindawo ethile yomzimba akunakwenzeka, kuya kufuneka ulahlekelwe ngamanqatha kuwo wonke umzimba kubandakanya namathanga. Ukwenza umthambo wentambo yokutsiba kunceda ekuphulukaneni nobunzima bomzimba wonke kunye nokunciphisa amathanga akho. Isebenza ngokwenza izihlunu ezikhulu zomzimba ongezantsi kwaye zonyuse ubunzima bomzimba obucekeceke. Ukuzivocavoca kwakha ukunyamezela kwakho kwemisipha, endaweni yamathanga emisipha eya kukuvumela ukuba ubone ukunciphisa ubungakanani bemilenze yakho njengoko unciphisa umzimba.

10. Ukubaleka (iTreadmill)

Xa usebenza, utshisa iikhalori kwaye ikhuthaza amathanga angqingqwa ^[9] . Nangona kunjalo, ukubaleka usuku olunye okanye ezimbini kwaye uthathe ikhefu kangangeveki kwaye uqalise kwakhona kwiintsuku ezimbalwa awuyi kukunika iziphumo ezintle. Kufuneka usebenze yonke imihla ngesantya esimodareyitha ukuze utshise amanqatha ethanga ngokufanelekileyo. Cwangcisa imizuzu engama-30 usebenza ngosuku.

11. Ukuhamba ngebhayisikile

Ukuhamba ngebhayisikile ngumsebenzi wentliziyo oya kunceda ukunciphisa amanqatha omzimba onke kubandakanya namathanga ^[10] . Ukukhwela umjikelo kusebenza emathangeni akho ngokunciphisa amanqatha emathangeni akho. Ngaphezu koko, uya kutshisa iikhalori ezininzi ngelixa uhamba ngebhayisikile okuya kuxhomekeka kubunzulu bokuzilolonga kwakho kunye nobunzima bakho.

12. Yoga

Ezinye i-yoga poses zinokukunceda ukunciphisa amathanga akho njenge-warrior pose, i-crescent lunge, i-goddess pose, i-side lunge, i-eagle pose, i-airplane pose, i-dancer pose kunye nesihlalo. Nayiphi na indawo yeyoga ekuvumela ukuba ulungelelanise kumlenze omnye iya kucela umngeni kumathanga akho. Nangona kunjalo, ezi poso ze-yoga azijolisanga ngqo emathangeni akho, ikwasebenza nasekulahlekelweni ngamanqatha omzimba ngokubanzi.

Ezinye iingcebiso eziluncedo ngokutshisa amanqatha ethanga

• Nyuka ngezinyuko endaweni yokuhamba ngesinyusi xa kufuneka njalo.

• Ukulandelela ukutya kwakho kuya kukuvumela ukuba ugcine ithebhu yokuba utya kangakanani.

• Kuphephe ukuba nezinto zokutya ezinamafutha ezinjengeekhekhe, izinja ezishushu, iiburger, njl.

• Lala ngokwaneleyo yonke imihla njengoko ukulala kwaziwa ukunceda ukunciphisa umzimba.

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2. [Mbini]Vij, V. A. K., kunye noJoshi, A. S. (2014). Iziphumo zokutya kakhulu amanzi kubunzima bomzimba, isalathiso sobunzima bomzimba, amanqatha omzimba, kunye nomdla wabathathi-nxaxheba ababhinqileyo. Ijenali yesayensi yendalo, ibhayoloji, kunye nonyango, 5 (2), 340.
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5. [5]Leidy, H.J, Clifton, P.M, Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D.,… Mattes, R. D. (2015). Indima yeprotein ekwehliseni ubunzima kunye nokugcinwa. Ijenali yaseMelika yoNyango lweKlinikhi, i-101 (6), i-1320S-1329S.
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7. [7]URyan, A. S., Nicklas, B. J., Berman, D. M., kunye noDennis, K. E. (2000). Ukuthintelwa kokutya kunye nokuhamba kunciphisa ukubekwa kwamafutha phakathi phakathi kwabafazi abadala abatyebe kakhulu-. Ijenali yaseMelika yesondlo sezonyango, i-72 (3), 708-713.
8. [8]UDahl, uLK (1961). Indima enokubakho yokusetyenziswa gwenxa kwetyuwa kwi-pathogenesis yoxinzelelo lwexinzelelo. Ijenali yaseMelika yeCardiology, 8 (4), 571-575.
9. [9]UWilliam, P.T (2013). Ukwehla kobunzima obukhulu ekubalekeni kunokuhamba ngexesha le-6.2-yr yokulandela okulandelayo. Amayeza kunye nesayensi kwezemidlalo kunye nokuzilolonga, i-45 (4), i-706.
10. [10]UQuist, J. S., Rosenkilde, M., Petersen, M. B., Iigrama, A. S., Sjödin, A., kunye neStallknecht, B. (2017). Iziphumo zokuhamba ngokusebenzayo kunye nexesha lokuzilolonga ekulahlekelweni kwamafutha kubafazi nakumadoda atyebe kakhulu kunye nokukhuluphala: ityala elilawulwa ngokungahleliwe. Ijenali yaMazwe ngaMazwe yokuTyeba kakhulu, i-42 (3), 469-478.

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