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Ukunciphisa umzimba kunzima, ingakumbi kwiindawo ezithile zomzimba ezifana nobuso. Ukuqokelelwa kwamafutha kwiindawo zobuso kuyabonakala ngakumbi okunokuthi kube negalelo kubukhulu obukhulu, ukukhukhumala, ukujikeleza, ukuqina kunye nobuso obugcweleyo.
Ukuziqhelanisa nobuso kunceda ekuhambeni kwemisipha yobuso engama-50, ekunqabileyo ukuba isetyenziswe xa kuthelekiswa nezihlunu zamanye amalungu. Le mithambo ikhuthaza ukujikeleza kwegazi kwiindawo ezahlukeneyo zobuso kunye nokubonelela ngezakhamzimba eziyimfuneko, ezinceda ngakumbi ukwenza ulusu lube sempilweni kwaye lubengezele.
Kwakhona, umthambo wobuso uyomeleza kwaye uqinise izihlunu zobuso kwaye uthintele ukuqala kwemibimbi. Kule nqaku, siza kuthetha ngezinye zeengcebiso ezilula nezisebenzayo zokulahla amanqatha ebusweni bakho. Thatha ujongo.
1. Ukuzivocavoca ebusweni kubalulekile
Ukuzivocavoca ebusweni kufaka isandla kakhulu kwi-toning kunye nokunciphisa izihlunu zobuso kwaye uyinike i-jawline efanelekileyo. Isifundo somqhubi wenqwelomoya sicebisa ukuba iiveki ezingama-20 zokuzilolonga ebusweni okanye i-yoga yobuso zinokuvuselela ubuso obugugileyo kwaye ziphucule ukubonakala kolusu ngokuphucula ubuso kunye nobuso obuzeleyo. [1]
2. Hlala unkcenkceshelwe
Ukonyusa i-hydration kungakhokelela ekulahlekelweni kwamafutha ngokunciphisa ukutya kunye nokunyuka kwe-lipolysis (ukutshiswa kwamafutha). Amanzi okusela isiqingatha seyure ngaphambi kokuba ukutya kuye kunciphise umdla wakho wokutya. Kwakhona amanzi ayonyusa imetabolism yomzimba ekhokelela ekwandeni kweekhalori. Ezi zinto zinceda ukutshisa amanqatha kwaye zinokuba negalelo ekulahlekelweni ngamanqatha obuso. [Mbini]
3. Kulumkele ukutshaya kunye notywala
Ukusela kakhulu utywala ngamanye amaxesha kungakhokelela ekugcineni amanzi emzimbeni, ngakumbi kwiindawo zobuso kwaye kwenze ukuba ubuso bubonakale ngathi budumbile kwaye budumbile. Uphononongo lubonisa ukuba ukusela ngaphezulu kwamaxesha asixhenxe ngeveki kungonyusa umngcipheko wokutyeba kakhulu kunye nokuzuza ubunzima. Oku kuye kwafunyanwa ikakhulu kubaseli bebhiya. [3]
4. Nciphisa iikhabho ezisulungekisiweyo
Iicarbs ezicociweyo ezifana nomgubo omhlophe, irayisi emhlophe, ipasta kunye neelekese zinxulunyaniswe ngqo nomngcipheko wokutyeba kakhulu kunye nokutyeba kakhulu. Ezi carbs ziphantsi kwifayibha kwaye zibalulekile izondlo. Oku kubenza ukuba bacoleke lula ngumzimba, kukhokelele kwiswekile yeglucose emzimbeni. Amanqanaba aphezulu eglucose abangelwa kukudumba, okunokubangela nokudumba kobuso. Ukusetyenziswa okuthe kratya kwee-carbs ezihlaziyiweyo kukwabangela ukugcinwa kwamanzi emzimbeni. [4]
5. Ziqhelanise nokuzivocavoca umzimba
Ukuzivocavoca kweCardio kusebenza kakhulu ekunciphiseni ubunzima. Olu qheliselo lukhuthaza i-oxidation enamafutha, ngakumbi xa yenziwe kusasa. Ukuzivocavoca kweCardio kwandisa ukulahleka kwentliziyo kunye nokukhuthaza ikhalori ukutshisa yonke iminithi yomthambo. Ke ngoko, ukwenza imithambo ye-cardio njengokubaleka, ukuqubha, ukuhamba ngebhayisikile kunye nokuhamba ngokukhawuleza kunokunceda ukunciphisa la mafutha obuso.
6. Gwema ityuwa eninzi
Ityuwa engaphezulu ibangela ukuba umzimba ugcine amanzi amaninzi, oko ke kukwandisa ubunzima bomzimba ngeeponti ezongezelelweyo. Oku kunokubangela ukukholelwa kumanqatha ebusweni xa kugcinwa amanzi kummandla wobuso. Nangona kunjalo, xa ukusetyenziswa kwesodium kwimithombo yokutya njengokutya okukhawulezayo kuncitshisiwe, amalungu omzimba aqala ukuba mncinci. [5]
7. Gcina ixesha lokulala
Inani elingonelanga lokulala liphazamisa umjikelo we-circadian, licothisa imetabolism kunye nokunyusa ukutya. Oku kukhokelela kukutya okukhawulezileyo kokutya okubangela ukonyuka kokutya kwekhalori. Ukugcina ixesha elifanelekileyo lokulala kunokunceda ukukhulisa imetabolism yakho kunye nokutshisa ezo calories zivela kuzo zonke iindawo zomzimba, kubandakanya ubuso.
Ii-FAQ eziqhelekileyo
1.Ndingawalahla njani amanqatha ebusweni ngeveki?
Eyona ndlela isebenzayo yokulahla amanqatha ebusweni ngeveki kukuqala ngezinto zomzimba ezinje ngokuthambisa ubuso, ukusebenzisa i-cardio okanye ezinye iindlela zokuzilolonga ezinje ngeeerobics, ukudanisa okanye ukuqubha. Banceda ukutshisa iikhalori ngesantya esikhawulezayo kwaye banike i-jawline efanelekileyo.
2. Ngaba ungalahlekelwa ngamanqatha obuso bemvelo?
Imfuza inokuba negalelo ekujonganeni namanqatha kodwa ungaphulukana nawo ngendlela efanayo yokulahlekelwa ngamanqatha kwamanye amalungu omzimba. Gxila kwimithambo yobuso efana nokuqinisa imilebe kwaye uyibambe kangangemizuzwana eyi-10-12 kwaye uphinda inkqubo kangangemizuzu eli-10-15.
3. Siyintoni isizathu sokutyeba kobuso?
Izinto ezininzi zinokuba noxanduva kumanqatha obuso anje ngemfuza, ukutya okungekho mgangathweni, ukungazilolongi kunye nokuhlala phantsi.
