Ungasinciphisa kanjani isisu nesinqe . Izinhlobo ezimbili zamafutha esiswini. Wonke umuntu unamafutha esiswini, kufaka phakathi lawo anebhodi okuthiwa yi-washboard. Ubungeke uphile ngaphandle kwamafutha esiswini sakho. Ubuwazi ukuthi kunezinhlobo ezimbili zamafutha esiswini?
Amafutha esiswini (amafutha angaphansi): La mafutha atholakala phakathi kwesikhumba nemisipha. Ungayibamba futhi izwakala ibushelelezi.
Amafutha esiswini sakho (amafutha omzimba): La mafutha atholakala ezungeze izitho ezibalulekile njengenhliziyo yakho, amaphaphu, isisu, nesibindi. Amafutha omzimba abizwa nangokuthi amafutha we-visceral.
Umzimba wakho udinga amafutha omzimba ukuze amunce ukushaqeka kwangaphandle futhi akhiqize ama-hormone. Kepha amafutha omzimba amaningi ngokweqile ayinampilo futhi asunduzela isisu sakho ngaphandle. Lokhu kuzokwenza isisu sakho sibonakale sikhuluphele.
Uma unamafutha amaningi esiswini, usengozini yokuthola imiphumela yawo eyingozi. Cabanga ngomfutho wegazi ophakeme, i-cholesterol ephezulu, isifo senhliziyo, nomdlavuza. Abantu abathembele abanamafutha amaningi kakhulu asemzimbeni nabo basengozini enkulu yalezi zifo. Isifinyezo : Amafutha omzimba amaningi kakhulu kanye namafutha angaphansi kwesikhumba enza isisu sakho sibonakale njengamafutha.
Imbangela yesisu esikhulu
Ngokushesha nje lapho udla ama-calories amaningi kunalawo owadlayo, uqala ukugcina amafutha. Lapho ugcina khona lokhu kunqunywa ngokwengxenye ngofuzo lwakho. Kepha hhayi i-100%. Unokulawula ukuthi uyawathola (noma ulahlekelwe) amafutha esiswini.
Empeleni kulula kakhulu: amakhalori amaningi nokucindezeleka kubangela ukuthi umzimba wakho ukhiqize amafutha esisu angeziwe.
Isizathu 1: amakhalori amaningi kakhulu
Uma ufuna ukunciphisa isisu esiswini sakho, kubalulekile ukuthi udle amakhalori amaningi kunalokho okwenzayo. Lokhu kusebenza ekwehliseni isisindo ngokujwayelekile, kufaka phakathi ukwehla kwesisindo esiswini. Ngokudla amakhalori ambalwa kunalokho okudingwa ngumzimba wakho, usebenzisa izitolo zakho (zesisu) zamafutha, uqinisekise ukuthi wehlisa isisindo.
Ungakwenza lokhu ngezindlela ezimbili:
- Kudla amakhalori ambalwa (ngokudla okunomsoco)
- Kudla amakholori amaningi (ngokuzivocavoca umzimba)
Ukulahlekelwa amafutha esiswini kumayelana nokudla ngendlela ehlukile, hhayi ngaphansi. Ngokudla ama-carbohydrate amancane kanye namafutha amaningi, amaprotheni nemifino enempilo, usuthe kakhulu futhi wenza kusebenze ukushiswa kwamafutha (okukunikeza isisu esithambile).
Lokho cha kusho ukuthi kufanele ulambe. Ngemenyu yamaviki onke yokulwa nesisu kule ndatshana, ungalahlekelwa masinyane ngamafutha esiswini ngaphandle kokuzizwa ulambile.
Ukudla okuphansi kwe-carbohydrate kusebenza kakhulu uma kuqhathaniswa namafutha esiswini
Izifundo eziningi zesayensi zikhombisile ukuthi ukudla okune-carbohydrate ephansi kungenye yezindlela eziphumelela kakhulu zokwehlisa isisindo.
Eqinisweni, ekudleni okuphansi kwe-carbohydrate wena isha amanoni angaphezulu esiswini kunokudla okujwayelekile (ubufakazi: isifundo 1 , isifundo 2 , Isifundo 3 ). Kamuva kule ndatshana, ungafunda ukuthi ungayidla kanjani i-carb ephansi ukuze ushise amafutha esiswini.
Isizathu 2: Ukucindezeleka!
Uma uthola ukucindezeleka, umzimba wakho ukhiqiza inani elikhulu le-hormone cortisol. Akumangalisi ukuthi i-cortisol ibizwa nangokuthi i-hormone yokucindezeleka . Ungase futhi ube nezinga eliphakeme le-cortisol ngenxa yokulala okuncane kakhulu noma ukudla okungenampilo.
ICortisol iqinisekisa ukuthi ugcina amafutha esiswini sakho ( umthombo ). Ucwaningo lukhombisile ukuthi kukhona ukuxhumana okuqinile phakathi kwengcindezi namafutha esiswini kwabesifazane. Abesifazane abanamafutha amaningi esiswini nabo bathi bahlangabezana nengcindezi enkulu ezimpilweni zabo ( umthombo ).
Abaphenyi abavela IYunivesithi yaseYale bathole okuthile okuthakazelisayo. Bathole ukuthi i-cortisol ikwenza ukhuluphale ngezindlela ezimbili.
- Amazinga aphezulu e-cortisol abangela umzimba wakho ukuthi ugcine ama-calories amaningi njengamafutha esiswini sakho.
- ICortisol yandisa isifiso sakho sokudla, ikwenze uzizwe ulambile futhi uvame ukunambitha.
Lokhu kudala umjikelezo omubi lapho uqhubeka udla futhi ugcina amanoni esiswini sakho. Lokhu ukusabela kwamaketanga kwe-cortisol:
- Ngenxa yengcindezi (ngakho-ke inqwaba ye-cortisol emzimbeni wakho) uqhubeka unxanela okuthile ngenkathi empeleni usugcwele.
- Udla amakhalori amaningi kunalokho okudingwa ngumzimba wakho.
- Ama-calories amaningi agcinwa njengamafutha.
- I-cortisol emzimbeni wakho ngokuyinhloko ithumela lawa mafutha angaphezulu esiswini sakho.
- Amafutha asesiswini sakho ayanqwabelana futhi ngeke wehle isisindo (ngoba uhlala ulambile futhi uqhubeka nokudla).
Njengoba ukwazi ukufunda, i-cortisol yenza kube nzima kakhulu ukulahla amafutha esiswini. Kepha izinga le-cortisol liphezulu kakhulu linemiphumela engemnandi eminingi eyenza ukwehla kwesisindo kube nzima. Izibonelo zalokhu ukulahleka kwemisipha nokuthuthukiswa kwezinkinga ze-thyroid. Izizathu ezanele zokwehlisa i-hormone cortisol.
Izinga eliphakeme le-cortisol lingaholela emafutheni amaningi esiswini nasekwandeni kokudla.
Isixazululo: yenza kusebenze ukushiswa kwamafutha esiswini
Njengoba ukwazi ukufunda, ukudala amafutha esiswini akuyona nje indaba yokudla ngokweqile. Ngakho-ke, ukulahlekelwa ngamafutha esiswini akuyona nje indaba yokudla okuncane. Udinga futhi ukunciphisa i-hormone i-cortisol. Uma i-cortisol yakho ihlala iphansi, umzimba wakho ungavula 'iminyango' kumaseli anamafutha esiswini sakho bese ushisa amanoni lapho.
Engxenyeni elandelayo yalesi sihloko, uzofunda ukuthi kanjani ulahlekelwe ngamafutha esiswini vula izinyathelo ezintathu ezilula . Konke okudingayo ukuze uqalise kungatholakala ngezansi (kufaka phakathi imenyu yamasonto onke, uhlu lokuthenga, namathiphu wokwehlisa i-cortisol yakho).
Ake siqale!
Indlela yokwehlisa isisu sakho: uhlelo lwezinyathelo ezi-3
Lolu uhlelo lwezinyathelo ezi-3 owenza ngalo ukushiswa kwamafutha esiswini sakho. Lolu uhlelo:
- Isinyathelo 1: gwema ukungondleki kahle
- Isinyathelo 2: yidla ukudla okulungile
- Isinyathelo 3: Nciphisa iCortisol
Kunendlela eyodwa kuphela yokuqeda amanoni: ngokuwashisa. Kungakho ufunda ezinyathelweni 1 no-2 ukuthi yikuphi ukudla ongakugwema kahle nokuthi yikuphi ukudla okufanele ukudle, ukuze ushise ama-calories amaningi kunalawo owadlayo. Ngalolu hlelo uzoshisa amanoni ngendlela enempilo futhi ngeke ulambe.
Isinyathelo sesithathu ukwehlisa amazinga e-cortisol egazini lakho, ukuze ushise kakhulu amafutha esiswini. Ake siqale ngesinyathelo 1!
Isinyathelo 1 Yehlisa isisindo Belly: gwema ukungondleki kahle
Ukuthi wehlise noma uzuze isisindo kunqunywa ama-80% ngokudla okunomsoco kanye nama-20% kuphela ngezemidlalo nokuzivocavoca umzimba. Ukwehlisa amafutha esiswini, into ebaluleke kakhulu ukudla ukudla okulungile. Ukuzivocavoca nemidlalo kuvunyelwe, kepha akudingeki.
Isinyathelo esibaluleke kunazo zonke ongasithatha ukusheshisa ukushiswa kwamafutha akho ukudla i-carb ephansi.
Njengoba ufunde ngaphambili, ukudla okuphansi kwe-carbohydrate kusebenza kakhulu ekuqhathaneni namafutha esiswini ( umthombo ).
Okusemqoka wukuthi ngiyeke ukudla ama-carbohydrate alula . Ama-carbohydrate alula ama-carbohydrate amabi. Benza ukuthi izinga lakho likashukela egazini likhuphuke ngokushesha okukhulu. Lokhu futhi kwandisa i-insulin yakho. I-insulini yihomoni evuselela amaseli ukugcina amafutha nokuyeka ukushisa amafutha. Futhi awukufuni lokho!
Ngezansi uzothola imikhiqizo lapho uzothola khona ama-carbohydrate alula kakhulu. Zigweme uma ufuna ukugwema ukuqongelela amafutha esiswini:
- Ushukela
- Isuphuzo esibandayo
- Uswidi noshokoledi
- Cracker
- Isitolo samakhekhe
- Ama-Chips
- Iqhwa
- Izithelo i-yogurt neziphuzo ze-yogurt
- Isinkwa esimhlophe
- Namathisela okumhlophe
- Irayisi elimhlophe
- ezisonga
- UMuesli no-cruesli
- Isinkwa sejinja
Usengadla ama-carbs, kepha uhlobo olufanele kuphela: ama-carbs ayinkimbinkimbi. Lokhu kuvumela ushukela wegazi ukuba ukhule ngokushesha okuncane futhi uvimbele ukukhula kwamafutha esiswini ( umthombo ).
Ohlwini lokuthenga ongalulanda lapha uzothola uhlu olubanzi lwemikhiqizo ongayidla ngokuphepha futhi evimbela ukukhiqizwa kwamafutha esiswini. Isifinyezo : Ukushisa amafutha esiswini kwenziwa ngokususa wonke ama-carbohydrate alula (ushukela, ikhekhe, isinkwa esimhlophe, ilayisi elimhlophe, njll.) Ekudleni kwakho. Ama-carbohydrate ayinkimbinkimbi avunyelwe.
Isinyathelo 2 Yehlisa Isisindo Belly: Yidla Ukudla Okufanele
Ngokudla ama-carbohydrate ambalwa, uqinisekisa ukuthi umzimba wakho kufanele ushise amanoni ukuze uthole amandla. Le yindlela oqala ngayo ukushisa amafutha esiswini. Ngezansi ungafunda ukuthi yini okufanele uyidle ukukhuthaza ukushiswa kwamafutha.
Ukudla okushisa amafutha esiswini
Ushisa amafutha esiswini ngokudla imifino, amanoni, namaprotheni. Ngokudla lokhu kudla, ushisa amanoni esisu aphezulu naphansi ngokushesha.
Uhlu lokudla olusizayo (olutholakala ngezansi) lukhombisa ukuthi yikuphi ukudla okusiza ngempela ukushisa amafutha esiswini. Imikhiqizo kulolu hlu izokusiza ulahlekelwe isisindo esiswini sakho ngezindlela ezimbili:
- Zikuvimbela ekuqongeleleni amafutha esiswini.
- Baqinisekisa ukuthi ukushiswa kwamafutha akho 'kuvuliwe'
Uhlu lokudla okunamafutha okulwa nesisu
Imifino:
- Isipinashi
- Ulethisi
- Endibia
- Utamatisi
- Ikhukhamba
- Radishes
- u-Bell pepper
- I-Zucchini
- Ukholifulawa
- I-broccoli
- Iklabishi
- Obhontshisi abaluhlaza okotshani
- Amahlumela eBrussels
- Ithanga
- Bok choy
- Isaqathe
Amaprotheni:
- Amaqanda
- I-Cottage shizi
- iyogathi yesiGreek
- i-cottage shizi
- Uhlobo lwenhlanzi
- i-herring
- Ikhodi
- I-Chickadee
- Ama-sardine
- Izimbaza
- Imigqa
- Inyama enciphile
- Inyama yenkukhu
- Imidumba: udali, ubhontshisi omnyama, ubhontshisi wezinso, ubhontshisi wezinso, ubhontshisi obanzi, amantongomane
- Isikhathi
Amafutha:
- Ama-walnuts
- Imbewu
- Ama-Nuggets
- Ukwatapheya
- Amafutha omnqumo e-virgin angeziwe
- Amafutha kakhukhunathi ayintombi angeziwe
Amakhabhohayidrethi ayinkimbinkimbi (ngokulinganisela *):
- Izithelo (insizakalo eyodwa kuya kwezimbili ngosuku)
- I-oatmeal
- I-Quinoa
- Alforfón
- Izambane
- Irayisi elingapholishiwe
* Lawa ma-carbohydrate aphilile futhi agcina ushukela wegazi lakho uphansi, kepha awukwazi ukudla okungenamkhawulo. Qiniseka ukuthi udla ingxenye encane yale mikhiqizo. Yidla isabelo ubukhulu besibhakela sakho Esidlweni ngasinye.
Okungeziwe: uhlu lokuthenga olunemikhiqizo engaphezu kwe-120 yokushisa amafutha esiswini
Ngisungule uhlu olubanzi lokuthenga ongalulanda mahhala. Isiqalo esihle yingxenye yomsebenzi!
Uhlu lokuthenga ngamafutha alwa nesisu lungalandwa lapha ku-pdf. Isifinyezo : Amafutha esisu alahleka ngokudla imifino eminingi, amaprotheni kanye namafutha. Lokhu kugcina ushukela wegazi uphansi futhi kushise amafutha esiswini.
Isinyathelo 3 Yehlisa Isisindo Belly: Lower Cortisol
ICortisol ibizwa ngokuthi i-hormone yokucindezeleka , kodwa futhi kungabizwa nangokuthi i-hormone yesisindo esiswini. Yehlisa i-cortisol yakho bese wenza kusebenze ukushiswa kwamafutha esiswini sakho.
Ukuze ushise amafutha esiswini, landela izeluleko eziningi ngangokunokwenzeka. Lezi zeluleko zivula 'amasango' amangqamuzana anamafutha esiswini, avumela ukukhululwa kwamafutha kushiswe.
Ithiphu 1: nciphisa ukucindezeleka empilweni yakho
Thatha isikhathi sokuphumula. Uma uphumule, ukucindezeleka emzimbeni wakho kuyehla, kanye ne-cortisol yakho. Lokhu futhi kunciphisa ukudla kwakho futhi kungashisa amafutha esiswini ( umthombo ).
Ithiphu 2: Lala amahora angu-8 ngosuku
Ukuntuleka kokulala kukhulisa izinga lakho le-cortisol. Ngakho-ke, lala amahora angu-8 ngosuku ukushisa amafutha esiswini ngokushesha.
Ithiphu 3: yidla ngokuya ngohlu lwezitolo
Lokho kusho ukuthi: i-carb ephansi futhi iphilile. Landa lapha uhlu oluphelele lokuthengiwe ngokumelene namafutha esiswini. Kumahhala kubafundi balesi sihloko.
Ithiphu 4: gwema utshwala
Abantu abaphuza utshwala basengozini enkulu yokuba namanoni amaningi esiswini ( umthombo ). Okungcono ungaphuzi utshwala. Uma ufuna ukuphuza ingilazi, phuza ama-servings amancane amabili futhi uphuze amanzi amaningi.
Kungani Ukuzivocavoca kwe-Abs Kungasebenzi
Inganekwane enkulu ngokulahleka kwesisindo esiswini ukuthi izivivinyo zesisu zishisa amafutha esiswini. Iqiniso : i izivivinyo ze-abs azisebenzi. Awukwazi ukushisa amafutha endaweni yangakini. Ushisa amanoni kuzo zonke izingxenye zomzimba wakho.
Ungacabanga ngemisipha yakho nezicubu ezinonile njengabantu ababili abangakhulumi ulimi lwabo. Noma ngabe imisipha yenzani, amanoni azizungezile awaphenduli. Amafutha 'akhuluma' kuphela ngamahomoni futhi uwalawula ngokudla kwakho.
Njengoba imisipha yakho ingasho lutho lapho ushisa khona amanoni, izivivinyo zesisu ngeke zikusize ukushisa amafutha esiswini.
Ngabe imisipha yesisu iyakhuluphala?
Ukuzivocavoca kwe-Ab kuqinisa i-abs yakho futhi kuthuthukise ukuma kwakho. Kodwa-ke, ukwenza izivivinyo zesisu ezeqile kungavimbela umgomo wakho wokuba nesisu esicabalele. Uma uqeqesha imisipha yakho, iyaqina futhi ikhule. Bese kuthi indawo yakho yesisu ivuleke.
Yenza izivivinyo zesisu ukuze uqinise isifunda sakho esiswini, kodwa ungazisebenzisi njengokuvivinya amafutha. Uma uzokwenza izivivinyo zesisu, qiniseka ukuthi uqeqesha wonke amanye amaqembu emisipha ngamandla afanayo.
Imidlalo esiza ukushisa amafutha esiswini
Ukuzivocavoca ukwehlisa isisu. Uma udla i-carb enempilo futhi ephansi, awudingi ukuzivocavoca ukuze unciphise isisu esiswini sakho. Ngokudla ukudla okulungile nokukhawulela ukucindezela, wenza okungaphezu kokwanele ukushisa amafutha esiswini.
Uyayithanda imidlalo noma ufuna ukuncipha esiswini sakho? Ngakho-ke sinethiphu ongakhulisa ngayo ukushiswa kwamafutha esiswini sakho!
Umdlalo oshisa ngawo amafutha esiswini
Indlela entsha ephumelelayo yokushisa amafutha ngokushesha yi-HIIT, noma ukuqeqeshwa okuphezulu kwesikhawu . Leli gama esiNgisini lingahunyushwa ngokuthi Ukuqeqeshwa Kokuvama Okuphezulu Kokuqina. Lokho kusho ukuthi: imidlalo eqhumayo isikhashana, ngezikhathi ezithile. Iqiniso: Ngemizuzu engu-20 yokuzivocavoca umzimba ulahlekelwa ngamafutha amaningi esiswini kunalokho uma ume kutreadmill isikhathi eside!
Ucwaningo lwesayensi ( umthombo ) kukhombisile ukuthi i-HIIT iyasebenza kakhulu ekushiseni amafutha esiswini. Esinye isifundo ( umthombo ) futhi kukhombisa ukuthi ngokwenza i-HIIT kathathu ngesonto, esikhundleni se-cardio ejwayelekile ( njenge-treadmill noma i-elliptical trainer), wena:
- Kusha amafutha amaningi kakhulu
- Lose fat more belly more
Kunjani? Nge-HIIT, usebenzisa imicu eminingi yemisipha, ukhiqiza ama-hormone ashisa kakhulu (testosterone ne-hormone yokukhula), nokushisa kwakho amafutha kuyaqhubeka isikhathi eside. Ngisho nangemva kokuzivocavoca kwakho, uyaqhubeka nokushisa amakholori angeziwe ngoba imetabolism yakho ishesha.
Isimiso sokusebenza se-HIIT
- Ukufudumala: jog noma intambo yeqe imizuzu emithathu
- Ukuqeqesha (phinda izikhathi ezine kuye kwezi-8):
- i-sprint yesibili / ukuphakamisa idolo / ukusonta (ngebhayisikili) / intambo yeqa *
- 40 imizuzwana ukuphumula - I-Cooldown: jog imizuzu emibili
* Ukugijima noma ukweqa intambo akuwuzwa kahle umzimba wakho? Bese ukhetha ukusebenzisa imizuzwana engama-20 bese uphumula imizuzwana engama-40 isikhathi ngasinye.
Ingozi yokuzivocavoca ngokweqile
Akuyona yonke imidlalo elungele ukushiswa kwamafutha esiswini. Uma uzivocavoca kakhulu, kaningi futhi kanzima kakhulu, umzimba wakho uphendula ngokukhiqiza i-cortisol eyengeziwe. Futhi uvele wafunda ukuthi yini ebangela lokhu: umzimba wakho ungena kumodi yokugcina amafutha esikhundleni semodi yokushisa amafutha. Futhi la mafutha azofakwa ikakhulukazi esiswini sakho. Isifinyezo : Awudingi ukuqeqesha i-abs yakho ukuze ishise amafutha esiswini. Ukuzivocavoca akuphoqelekile, kepha uma ufuna, khetha Ukuqeqeshwa Kokuvama Okuphakeme Kwe-High (HIIT). Lokhu kukunika umfutho wokushisa amafutha esisu.
Imenyu yamaviki onke yokulwa nesisu
Ukudla ukuze unciphise isisu. Ukukusiza ukuthi uqale ngokushisa (isisu) samafutha, ngikuhlanganisele imenyu engezansi. Le menyu yangamasonto onke isuselwa kwimikhiqizo esohlwini lokuthenga mahhala. Ngalo lonke usuku lweviki uzothola ipuleti lesidlo sasekuseni, isidlo sasemini nedina ongalahlekelwa ngalo amafutha esiswini ngempumelelo.
Ukudla kwasekuseni: Iphalishi le-oatmeal elinesinamoni, uju kanye nezipuni ezimbili zeshizi le-cottage njenge-topping
Ukudla kwasekuseni: I-Ham ne-ulethisi ihamba nge-yogurt yamaGrikhi
Ukudla kwasekuseni: Isipinashi, umango kanye ne-cottage cheese smoothie
Ukudla kwasekuseni: Omelette notamatisi we-cherry nenkukhu ebhemayo
Ukudla kwasekuseni: Amakhekhe elayisi ane-avocado neqanda
Ukudla kwasekuseni: I-Cottage shizi enefilakisi, i-oatmeal kanye namagilebhisi omisiwe ibhulakufesi: amaqanda aqhekeziwe ngesipinashi notamatisi
Isidlo sasemini: Isaladi eluhlaza yemifino katamatisi, insimbi yensimbi, ikhukhamba, isanqante, isithombo sebhitrudi, ama-walnuts, uwoyela womnqumo, upelepele nolwandle usawoti
Isidlo sasemini: Isaladi eluhlaza okotshani nopelepele wensimbi, ama-strawberry, ushizi we-feta kanye neviniga yebhalsamu
Isidlo sasemini: Amakhekhe elayisi ane-hummus ne-cottage shizi
Isidlo sasemini: I-lentil salad, i-trout fillet, i-ulethisi, utamatisi neminqumo.
Isidlo sasemini: Amazambane amnandi nge-cottage cheese sauce nesaladi eluhlaza. Isidlo sasemini: utamatisi isobho nobhontshisi. Isidlo sasemini: Ubhanana, isithombo sebhitrudi, i-kale, ubisi lukakhukhunathi olungenashukela kanye nembewu ye-chia smoothie.
Intengo: I-spaghetti se-Zucchini esine-avocado sauce, amantongomane kaphayini nesipinashi esisha
Intengo: Ithanga isobho ngenkukhu ebhemayo
Intengo: I-salmon eboshwe ngemifino eshubile
Intengo: Imifino esetshenzisiwe nemichilo ye-veal
Intengo: I-Turkey fillet nerayisi ensundu nemifino
Intengo: Ubhatata omuncu nesitshulu se-escarole nebhekoni
Intengo: Isitsha sehhavini esibabayo samathanga enkukhu, upelepele, u-anyanisi, utamatisi nesitshalo seqanda
Ukwehlisa kanjani okhalweni nokuthi yini okuhle ukwehlisa isisu
Abantu abaningi abakhuluphele kakhulu banamafutha amaningi azungeze isisu. Bangathanda okhalweni oluncane. Uma bekufezile lokho, bebezovele baneliseke kakhulu. Kepha ungakwenza kanjani lokho manje? Imibiko ngalokhu iyashayisana. Ngabe wena noma awenzi izivivinyo zesisu njengokuhlala nokuhlala? Noma uqeqesha kakhulu futhi kanzima kakhulu? Kule ndatshana, amanye amaveyili azungeze le mfihlakalo ayasuswa.
Imishini yesisu, ama-sit-ups nama-crunches akudingekile.
Imininingwane ngokulahleka kwamafutha isisu imvamisa iyaphikisana. Abantu abaningi baqeqesha i-abs yabo kanzima kakhulu, bekholelwa ukuthi bangalahlekelwa ngamafutha esiswini ngayo. Kodwa-ke, bavame ukuthola imiphumela emincane noma bangayitholi nhlobo. Ngabe zikhona izindlela ezingcono zokufeza okhalweni oluncane nesisu esiyisicaba?
Ukudla okunomsoco
Uma ufuna okhalweni oluncane nesisu esicabalele, into yokuqala edingekayo ukudla ukudla okunempilo futhi okunempilo. Umzimba wakho udinga izakhamzimba, ikakhulukazi uma uvivinya umzimba kakhulu. Ngaphandle kwezakhamzimba, umzimba wakho awukwazi ukusebenza futhi uzokhuluphala kuphela. Abantu abaningi basacabanga ukuthi uma ufuna ukunciphisa umzimba, kufanele udle okuncane ngangokunokwenzeka. Lo mbono uthathelwe indawo ucwaningo lwesayensi. Lokhu kukhombisa ukuthi ukulandela ukudla okunempilo, okulinganiselayo okunomsoco owanele kuyimfuneko yokwehlisa isisindo.
Yenza umzimba wakho uhambe
Imfihlo okhalweni oluncane ukugxuma-qala umzimba wakho. Lapho umzimba wakho usebenza kahle, umzimba wakho uqala ukushisa amangqamuzana amafutha, kufaka phakathi amangqamuzana amafutha endaweni yesinqe nasesiswini. Lokho kwenzeka ngokuzenzakalela. Yingakho kubalulekile ukusebenzisa imetabolism yakho ukuthi isebenze. Nakhu ukuthi ungakwenza kanjani lokhu.
Yidla uzilolonge
Ngokudla okunempilo nokujwayelekile, imetabolism yakho ikhahlela. Ngokudla ukudla okuncane (okuncane) kaningi, imetabolism yakho isheshisa nangaphezulu. Ukudla ukudla okune-fiber kugcina imetabolism yakho iqhubeka. Ngokungadli ibhulakufesi, umzimba wakho uqala ekuseni. Ngokuzivocavoca ngaphambi kokudla kwasekuseni, umzimba wakho uqala ekuseni kakhulu. Ukuphuza amanzi amaningi kugcina imetabolism yakho ihamba. Ukuqeqeshwa njalo kugcina imetabolism yakho ihamba. Ukuqeqeshwa kwamandla kugcina imetabolism yakho ihamba, noma ngabe uphumule noma ulele.
Phuza kakhulu
Isidingo sokuphuza kakhulu asinakweqiwa. Phuza iziphuzo ezinamakhalori amancane noma angenawo nhlobo. Lawa ikakhulukazi amanzi netiye eliluhlaza. Zombili iziphuzo zivuselela ukugaya nokugaya umzimba. Itiye eliluhlaza lilusizo oluhle kakhulu lokwehlisa isisindo futhi liyi-antioxidant enamandla. Amajusi wezithelo ezintsha, akhanyiwe, nawo mahle ukuphuza. Bacebile nge-fiber, amavithamini kanye nama-antioxidants. Ukuphuza okuningi kusiza imetabolism, engakwazi ukusebenza ngaphandle koketshezi olwanele. Kuyasiza futhi ukususa imfucuza nobuthi emzimbeni. Uma uqeqesha kakhulu, udinga uketshezi oluningi kunokujwayelekile futhi kufanele uphuze kakhulu.
Amakholori afakiwe - ama-calories ashisiwe = ukulahleka noma
ukuzuza kwesisindo Ukwehla kwesisindo kuyisamba esiqondile impela, noma ukukhipha, kwenani lamakhalori afakiwe kususwe inani lamakhalori ashile. Amakholori ambalwa owadlayo (unaka inani lekhalori lalokho okudlayo) kanye nama-calories owashisayo (ukusebenzisa indlela efanele), isisindo esengeziwe ozosilahla. Amakholori angena emzimbeni wakho ngomlomo wakho angashiswa (ngoba uhlala ngokuvilapha esihlalweni sakho, ngokwesibonelo) agcinwa ngumzimba wakho njengamafutha. Ngamanye amagama, uma udla ama-calories amaningi kunalawo owashisayo, uzoba nesisindo.
Inhlanganisela yakho konke
Ukwehla kwesisindo kuhlale kuyinhlanganisela yezici ezingenhla. Uma usuqale imetabolism yakho ngokuzivocavoca nokudla okunempilo, umzimba wakho uzoqala ukushisa amafutha amaningi, kufaka phakathi amafutha esiswini. Awukwazi ukushiya noma yiziphi izinto ezishiwo, ngoba lapho-ke ngeke uthole imiphumela. Yinhlanganisela esebenzayo kuphela. Lapho usuvule 'umshini', ungaqala ukwenza ezinye izihlalo zokuhlala kanye nokunye ukuvivinya umzimba. Ngaleyo ndlela, kukhula imisipha emihle yesisu neyokhalo, futhi lapho kunemisipha khona, awekho amafutha.
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