Ukuba uthathe isigqibo sokuma kakuhle kwaye ungathanda ukuphucula inkangeleko yakho, sicebisa ezona ndlela zintle kunye neendlela zokwenza njalo ube nakho ukulahla amanqatha esisu. Kufuneka iqatshelwe ukuba yindawo enengxabano kwaye abantu abaninzi Kunzima kubo ukunciphisa umzimba kule ndawo. Akukho nto ingenakwenzeka, nangona kuya kufuneka ubenenyani, ususe ngokupheleleyo amanqatha asekhaya ngumsebenzi oya kudla imali eninzi, kodwa kufuneka uzame.
Inxalenye yesisu yenye yezona ndawo zinzima ukushenxisa, yenye yezona zithiyekileyo, kwaye uninzi lwamadoda luyayazi. Abafazi bayayicwangcisa le nto, ngenxa yeemeko zehomoni okanye ngenxa yokuba bekhulelwe. Kodwa kukho iingcebiso kunye namaqhinga anokunceda.
Indlela ukunciphisa umzimba ngempumelelo
Ukuqala ukufuna ukuphulukana namanqatha esisu kufuneka uqale ukuphulukana nezo phawundi zongezelelweyo. Siza kuqala ngokwazi indlela yethu yokuphila kunye nokubala imetabolism yethu yesiseko. Ukusuka apha siza kwenza eyethu ikhalori yokutya ukunciphisa iikhalori esizityayo. Isinyathelo sesibini siya kukunceda ukwenza inkcitho ephezulu yekhalori ngokusekwe kwimithambo yentliziyo kunye noqeqesho lwamandla okufumana ubunzima bemisipha.
Ukuze ubale i-basal metabolism siza kubala ngayo ezi fomyula zemathematika yenziwe ngu UHarris-Benedict, Iziphumo zeli nxaki ziikhalori ezifunwa ngumzimba wakho ngosuku:
- Umntu = (10 x ubunzima kwi kg) + (6.25 × ukuphakama nge-cm) - (5 × yobudala kwiminyaka) + 5
- Umfazi = (10 x ubunzima kwi kg) + (6.25 × ubude nge-cm) - (5 × yobudala kwiminyaka) -161
Amaqhinga okuphulukana namanqatha esisu
Okokuqala, qala ngokunciphisa ukutya kwethu kwekhalori ngokugqithileyo kunye yenza intsilelo yekhalori. Ukuba sithanda ukutya kakhulu phakathi kokutya, kuya kufuneka sizisuse zonke iilekese, amashwamshwam okanye iziselo ezihlwahlwazayo ezongeza iikhalori esingazidingiyo.
Yitya ifibre kunye nokutya okuneproteni
Siyazi ngokwethu oko ukutya okunotye kwii-carbohydrate kufuneka kuzanywe ukunciphisa yokutya kwethu. Kukho abantu abagqithisela ezi carbohydrate emafutheni emizimbeni yabo, kwaye bajolise kwiindawo ezifana nesinqe kunye nesisu. Iswekile nayo kufuneka isuswe yokutya, kuba amandla ayo ekhalori aguqulwa abe ngamanqatha.
Ukunciphisa yonke le minqweno unokufaka endaweni yako konke oku kutya kwezinye cngenani elikhulu leprotheni. Iiproteni zinceda ukulawula ukutya ngakumbi kwaye ziya kusanelisa kancinci. Ukutya okunotye kwifayibha kuyanceda ekunciphiseni indlala kwaye kunokufumaneka kuyo konke ukutya, iziqhamo, imifuno kunye nemidumba. Iyanda 10 iigremu zefayibha Ekutyeni kwethu kwemihla ngemihla sinokunciphisa ukuya kuthi ga kwiipesenti ezingama-3,5 zamafutha e-visceral. Ukuthathwa kokucetyiswayo kolu hlolo kuya kuba 20 ukuya kuma-35 amagremu ngosuku.
Ukungaseli tywala
Siyazi ukuba ukuphepha ukusetyenziswa kwayo kunzima, kodwa kufuneka sicinge ukuba utywala yongeza iikhalori ezininzi ezingeyomfuneko emzimbeni ngakumbi ukuba ithathwa ngeziselo ezineswekile eninzi. Kufuneka thintela zonke iikhalori ezingenanto kwaye ke siya kusinceda isibindi sethu. Into yesiqhelo iya kuba kukusela into enye yotywala ngemini kubafazi kunye neziselo ezibini zamadoda.
Sela amanzi ngelamuni
Oku iya kunceda ngandlela thile ukunciphisa iidiphozithi ezinamafutha. Kuboniswa kwezinye izifundo ukuba ukusela amanzi emon kunceda ukuphucula imetabolism kunye nokunciphisa ukutya. Kungcono ukuyithatha kusasa kwisisu esingenanto. Uyakujonga ukuba kunceda njani ukwetyisa konke ukutya esikutyayo ngcono kwaye kuya kususa isibindi ukuze sisebenze ngcono.
Ukuzilolonga rhoqo
Imidlalo yenye yeendlela ezizezinye zokunciphisa isinqe. Umdibaniso ogqwesileyo ngu yenza i-cardio kunye Umsebenzi othile we-abs. Nangona ungagxili kuphela kwi-cardio, njengoko unokuchitha imizuzu engama-20 ukuphakamisa iintsimbi kunye nokunceda ukunciphisa amanqatha esiswini.
Phakathi kokuzivocavoca onokuziqhelanisa nako, kuyasebenza kakhulu ipleyiti yesometri. Sisenzo esinokwenziwa kusetyenziswa amandla kunye nokunciphisa iintlungu zomqolo okanye ukwenzakala. Into ebalulekileyo kukuqinisa indawo esiswini kunye nokwenza uthotho lwemizuzwana engama-30 ukuya kwengama-45.
Imithambo ukuhlala-phezulu kunye nokuphakamisa umlenze ikwayenye indlela yokungawucinezeli umqolo. Iya kwenziwa ngomzimba olele ngomqolo, izandla zixhasile kwaye zisenza imithambo eyahlukeneyo ngemilenze, ngaphandle kokuchukumisa umhlaba.
Olunye uqeqesho esinokulucebisa ukuba lwenziwe njani i-abs engezantsi, i oblique okanye ulwandiso. Ukuba unomdla, unokuphanda nendlela ukwenza ukuhlala ngokuchanekileyo kwaye ulandele indlela eqhelekileyo ukuze ungaphoswa sisandi kwaye ubone iziphumo ngokufanelekileyo. Gcina ukhumbula ukuba kufuneka ube rhoqo Ukuze ukwazi ukubona injongo yakho, ekuqaleni kuhlala kunzima ukuziqhelanisa nayo kodwa malunga neentsuku ezili-12 ukuya kwezi-14 uqala ukubona iziphumo kwaye kuyakukhuthaza ukuba uqhubeke uye phambili.