Indlela yokuphila yokuhlala phantsi, ukutya okungalunganga kunye nokungabikho kokuzilolonga zezona zinto zilungileyo zokwenza ukuba isisu sethu sikhule ngokuhamba kwexesha. Nangona kunjalo, sinokuyiguqula indlela yethu yokuphila ukuze sifumane isisu esicaba ngokukhawuleza. Kuxhomekeka kubungakanani bamafutha ekufuneka siwanciphisile esiswini, sinokuba nesisu esisicaba ngexesha elingaphezulu okanye elincinci. Inkqubo ye- isisu esisicaba emadodeni ifunwa kakhulu bubuhle ngokubanzi kunye noluntu.
Ke ngoko, siza kulinikela eli nqaku ukuba likuxelele zonke iingcebiso malunga nokuba nesisu esicaba emadodeni.
Isisu esisicaba emadodeni ekutyeni
Nangona ukutya ukutya kunganyanzelekanga ukuba kunciphise ukutya okufunekayo, kuyinyani ukuba kukho isithintelo sekhalori ekudleni kwethu. Ukuze uqale Ukunciphisa ipesenti yethu yamanqatha kufuneka sibe nentsilelo yamandla ekutyeni. Oku kuthetha ukuba siza kutya iikhalori ezimbalwa kunokuba siza kuchitha imini yonke. Ngale ndlela, sifezekisa ukuba yonke imihla sinesilinganiselo esibi samandla esiya kuthi senze ukuba siqale ukuphulukana namanqatha ethu.
Gcina ukhumbula ukuba xa siqala ukunciphisa umzimba, ubuninzi bokuqala besisindo esilahlekileyo sesolulwelo. Oku kuthetha ukuba ukutya okusikelwe umda kwiikhalori kufuneka kuhlale kukho ixesha elingaphezulu ukuze uqale ukusebenzisa oovimba bamafutha njengomthombo wamandla. Ukuze ube nokungaguquguquki kwaye ukhuthazwe ngokuhamba kwexesha, kufuneka umlinganiso. Asinakulawula into esingayilinganisiyo. Oko kukuthi, xa siqala isicwangciso sethu sesondlo ngesithintelo sekhalori kubalulekile ukulinganisa ipesenti yamanqatha akhoyo ngoku kunye nokujikeleza kwethu isongelo kukubona ukuvela kweentsuku neeveki.
Kuyinyani ukuba ukwenza umthambo kubalulekile ukuze ukwazi ukulahla amanqatha kuwo wonke umzimba. Nangona kunjalo, oko bakuthethayo ngokwenza ukuhlala-up ukuba nesisu esisicaba emadodeni bubuxoki ngokupheleleyo. Awunakuphulukana namanqatha asekhaya nangayiphi na indlela. Umzimba ngemfuza uya kuthanda ukulahlekelwa ngamanqatha apho icwangciselwe khona. Ukuba umzimba wakho uthatha isigqibo sokulahlekelwa ngamanqatha emlenzeni kuqala ngaphambi kwamafutha esiswini, akukho nto unokuyenza ukuguqula lo myalelo.
Ukubaluleka kwesisu esicaba emadodeni
Gcina ukhumbula ukuba ukuba nesisu esicaba emadodeni akubalulekanga kuphela kubuhle. Baninzi abantu abanesiphene kwimpilo ngenxa yeepesenti zabo zamafutha aqokelelana ikakhulu kwindawo yesisu. Kwezi ndawo ngamalungu aphambili anokuthi avelise izifo ezahlukeneyo ukuba inani lamafutha esiswini lininzi kakhulu.
Zininzi iintlobo zeenqatha esizigcina emzimbeni wethu: kwelinye icala, sinamafutha angaphantsi kwaye kwelinye icala sinamafutha e-visceral. Amafutha e-visceral yile nto igcinwe ijikeleze amalungu ngaphakathi komzimba wethu. Asikwazi ukuyibona ngamehlo le nto. Sifuna isilinganiselo se-bioimpedance okanye ezinye iindlela eziphambili. Amafutha angaphantsi yile agcinwa phantsi kwesikhumba kwaye yile nto isenza ukuba sijonge ngakumbi okanye ngaphantsi kobuhle.
Into ekufuneka uyigcinile engqondweni kukuba awuyi kuba nakho ukubona i-abs nokuba uzenza kakhulu ngaphandle kokuba ipesenti yamafutha esiswini asezantsi. Ngokwesiqhelo ukufumana isisu esisicaba emadodeni kwaye ukwazi ukumakisha zonke ii-abs ezibonakalayo kufuneka i-10% yeoli yomzimba. Enye yezinto ekufuneka zithathele ingqalelo ekuphuculeni impilo kukufumana ukutya kakuhle njengesiqalo. Kufuneka ube nokugaya kakuhle kwaye sifuna ukuba nesisu esisicaba emadodeni. Ukugaya ukutya okungabinakukhathazeka okanye ukutshisa kunye nokufumana ukutya okunamafutha okwaneleyo. Oku kwenza ukuba kubalulekile ukujonga ukutya esikutyayo, inkqubo esikulungiselela ngayo, kunye nendlela esikucola ngayo.
Iingcebiso zokunciphisa isisu
Ngoku siza kubona ezinye zeengcebiso ezifanelekileyo ukuze sikwazi ukunciphisa isisu kunye nokufezekisa isisu esisicaba emadodeni. Ngaphambi kokomeleza izihlunu zesisu ngokuzivocavoca, kubalulekile ukuphelisa amanqatha akule ndawo. Ukuphelisa amanqatha omzimba kuwo wonke umzimba, intsilelo yeekhalori ekudleni nasekusebenzeni komzimba kufuneka. Uqeqesho lobunzima lubalulekile ukuze ukwazi ukulahla amanqatha hayi ubunzima bomzimba kule nkqubo. Ukuba akukho ntsilelo yekhalori ekutyeni, yonke into oyenzayo ayizukubaluleka.
Unokonyusa inkcitho yakho yekhalori yemihla ngemihla ngokuhambahamba, ukubaleka, okanye ukukhwela ibhayisekile iyure e-1 ngosuku. Inokuba yinto enomdla kakhulu ukwenza uqeqesho oluphezulu lwe-aerobic ixesha elincinci. Le mithambo ye-aerobic ayizukukwenza ulahlekelwe ngamanqatha amaninzi ngenxa yokuqina kwawo, kodwa aya kulinciphisa ixesha ekufuneka uzinikele kubo. Ukuba ungumntu oxakekileyo kwaye awunalo ixesha elininzi ngosuku lokuzinikezela kwimithambo ye-aerobic, kungcono ukusebenzisa umthambo wokuzilolonga.
Siyazi ukuba ukungqinelana sisitshixo sempumelelo kuwo omabini amacala. Ukuze ube nesisu esicaba emadodeni, Kufuneka ungaguquguquki kwaye ungatsiqi ukutya kwakho okanye ukusebenza ngalo lonke ixesha. Ukuba uhlala uhleli ngaphezulu kwexesha kwaye uyonwabele into oyenzayo, iziphumo ziya kuza zodwa.
Kukho iingcali ezininzi ezithi ukungaphumeleli ekutyeni akuxhomekeki ekutyeni okutyayo, kodwa kwinani leenkonzo. Ke ngoko, kubalulekile ukuba utye ukutya okunokulinganisela okulungiselelwe wena. Akunyanzelekanga ukuba unciphise naluphi na uhlobo lweemacronutrients ukuze ulahlekelwe ngamanqatha. Into eqhelekileyo kukuba amanqatha ayasuswa ekudleni ukunciphisa iikhalori. Nangona kunjalo, inani elithile lamafutha asempilweni kufuneka afakwe emzimbeni ukuze ube nesi sondlo kwimisebenzi ebalulekileyo.
Ngumcimbi wexesha ngaphambi kokuba ufikelele kwiinjongo zakho ngezi ngcebiso. Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokufumana isisu esisicaba emadodeni.