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Ngaba utywala kakhulu? Ngokuqinisekileyo oku kunokukhokelela ekubeni ube nesisu sebhiya esikhulayo esijongeka sinzima. Awunakho ukutsala kwiqhosha lehempe yakho kwaye awungekhe ulingane neencochoyi ezintle osandula ukuzithenga. Ke ngoku wenzantoni?
Ke ukuba ujonge indlela ekhawulezayo yokuphelisa isisu sakho sebhiya emva koko kukho iindlela ezithile ezikhawulezayo nezilula ezichazwe kweli nqaku.
Funda kwakhona: Unyango lwaseKhaya kwii-Ankle eziGqwethiweyo
Ngokukhawuleza nje ukuba uqaphela ukuba uphuhlisa isisu sebhiya ungaqala ukukhangela amayeza akhawulezileyo ukuze usilahle. Abanye banokucebisa ukuba uye ekutyeni ngelixa abanye abambalwa banokucebisa ngeendlela ezithile zokuzilolonga kwaye zonke ezi zinto zinokukubhida okwethutyana. Unokuzama iindlela ezininzi, kodwa ekugqibeleni, usilele ukufumana iziphumo ezinqwenelekayo.
Funda kwakhona: Unyango lwasekhaya ukulawula isifo seswekile
Ziyi-carbohydrate kunye nomxholo weswekile kwibhiya ethi ibekwe ngohlobo lwamafutha kunye neekhalori ezijikeleze isisu esenza ukuba umntu akhulise isisu sebhiya esikhangeleka kakubi. Kufuneka ihlolwe kwaye ingenelelwe ngokukhawuleza njengoko oku kunokukhokelela kwezinye iingxaki ezinzulu zempilo ezifana nokukhuluphala kunye neengxaki ezinxulumene nentliziyo.
Nalu uluhlu lweendlela ezikhawulezayo nezilula ezinceda ukulahla isisu sebhiya. Thatha ujongo.
1. Ukusela isixa esilinganayo samanzi:
Kukho abantu abambalwa abanokusela ibhiya eninzi, ke ukunciphisa ubungakanani bokusetyenziswa kwebhiya, kuyacetyiswa ukuba usele iglasi yamanzi phakathi. Ayincedi kuphela ekunciphiseni ubungakanani bokusetyenziswa kwebhiya kodwa ikwanceda nasekuhanjisweni komzimba. Oku kuyanceda ekupheliseni isisu sebhiya.
2. Ukuba nesixa esihle seProteni:
Iswekile kunye nomxholo wekhabhohayidrethi kwibhiya uphezulu kakhulu yiyo loo nto umntu ephela ebeka kula mafutha esisu. Ke ukuze ubeke ulawulo, kulungile ukonyusa ukutya kweeprotein, ngakumbi iimbotyi, iimbotyi kunye namandongomane. Oku kuyanceda ekunciphiseni ukufunxwa kweecarbohydrate kwaye kunciphise indlala ngokunjalo, kwaye oku kuyanceda ukuba ulahle isisu sebhiya.
3. Yongeza kwiKhalori yokuSebenza ngokuSebenza okumbalwa:
Ukongeza kwiiseshoni ezimbalwa zokuzilolonga ze-kettlebell swings kunye ne-burpees malunga nemizuzu eli-10 yemihla ngemihla kunceda ekutshiseni ezo khalori zongezelelweyo kunye nokususa amanqatha angaphezulu esisu.
4. Kunqande ukusela ibhiya iiveki ezimbini:
Ukuba ungumntu osela utywala kwaye uziva ukuba ubusitya amanqatha ongezelelweyo esiswini, ke ukunqanda ibhiya kangangeeveki ezimbini kunceda ekuhlanganiseni amanqatha emzimbeni nasekususeni isisu sebhiya esingathandekiyo.
5. Kunqande ukutya okwenziweyo:
Ukuba ufuna ukuphulukana nesisu sakho sebhiya emva koko kuya kufuneka uphephe ukutya okucutshungulwayo okuqukethe isixa esikhulu seecarbs, amafutha kunye noshukela. Iitapile zeetapile, iiburger kunye neelekese kufuneka zithintelwe ngokungqongqo.
6. Yitya imifuno eluncedo Detox isibindi:
Kubandakanywa imifuno enjenge-broccoli, ikhaphetshu kunye ne-kale iyanceda ekucoceni le nkqubo kunye nokususa amanqatha esisu awongezayo emva kokuba usele ibhiya eninzi.
7. Sukutsi isidlo sakusasa:
Uninzi lwethu luyenza le mpazamo ngokutsiba isidlo sakusasa ukuze ulahlekelwe ngamanqatha esisu. Isidlo sakusasa, isidlo sokuqala sosuku kubaluleke kakhulu ukukhulisa imetabolism kunye nenqanaba leswekile yegazi kwaye akufuneki kutsiwe. Inceda ukubonelela ngamandla okwenza umthambo kwaye incede ukuphulukana namanqatha esisu.
