Umoya oyisicaba emadodeni

ukunciphisa amafutha omzimba

Ukuhlala phansi, ukungadli kahle nokuntuleka kokuvivinya umzimba yizithako ezifanele zokwenza isisu sethu sikhule ngokuhamba kwesikhathi. Kodwa-ke, singaguqula imikhuba yethu yokuphila ukuze sithole isisu esicaba ngokushesha. Ngokuya ngenani lamafutha okufanele siwanciphise esiswini sethu, singaba nesisu esisicaba ngesikhathi esithe xaxa. I- isisu esicaba emadodeni ifunwa impela yi-aesthetics ejwayelekile nangomphakathi.

Ngakho-ke, sizonikezela le ndatshana ukukutshela zonke izeluleko zokuthi ungaba kanjani nesisu esicaba emadodeni.

Isisu esisicaba emadodeni ekudleni

isisu esicaba emadodeni

Yize ukudla kungasho ukwehliswa kokudla esikudlayo, kuyiqiniso ukuthi kunomkhawulo wekhalori ekudleni kwethu. Ukuze uqale Ukunciphisa iphesenti lethu lamafutha sidinga ukuba nokushoda kwamandla ekudleni. Lokhu kusho ukuthi sizodla ama-calories ambalwa kunalapho sizosebenzisa usuku lonke. Ngale ndlela, sifeza ukuthi nsuku zonke sinebhalansi yamandla engemihle ezosenza siqale ukulahlekelwa ngamafutha.

Khumbula ukuthi lapho siqala ukunciphisa isisindo, okokuqala iningi lesisindo esilahlayo esoketshezi. Lokhu kusho ukuthi ukudla okunomkhawulo wekhalori kufanele kube njalo ngokuhamba kwesikhathi ukuze uqale ukusebenzisa izinqolobane zamafutha njengomthombo wamandla. Ukuze ungaguquguquki futhi ukhuthazeke ngokuhamba kwesikhathi, kuyadingeka ukukala. Asikwazi ukulawula lokho esingakukali. Okusho ukuthi, lapho siqala uhlelo lwethu lokudla okunempilo ngomkhawulo wekhalori kubalulekile ukukala amaphesenti wethu wamanje wamafutha futhi imigqa yethu isibaya ukubona ukuvela kwezinsuku namasonto.

Kuyiqiniso ukuthi ukuzivocavoca umzimba kubalulekile ukukwazi ukulahla amafutha emzimbeni wonke. Kodwa-ke, abakushoyo ngokwenza ama-sit-up ukuba nesisu esicaba emadodeni kungamanga ngokuphelele. Awungeke ulahlekelwe ngamafutha asendaweni nganoma iyiphi indlela. Umzimba ngofuzo uzothambekela ekulahlekelweni ngamanoni lapho uhlelwe khona. Uma umzimba wakho uthatha isinqumo sokulahlekelwa ngamafutha omlenze kuqala ngaphambi kwamafutha esiswini, akukho ongakwenza ukubuyisela emuva le oda.

Ukubaluleka kwesisu esicaba emadodeni

amafutha amancane

Khumbula ukuthi ukuba nesisu esicaba emadodeni akubalulekile kuphela kubuhle. Kunabantu abaningi abanesikhala kwezempilo ngenxa yamaphesenti abo amafutha aqoqeka ikakhulukazi esiswini. Kulezi zindawo kukhona izitho ezinkulu ezingakhiqiza izifo ezahlukahlukene uma inani lamafutha esiswini liningi kakhulu.

Kunezinhlobo eziningana zamafutha esiwagcina emzimbeni wethu: ngakolunye uhlangothi, sinamafutha angaphansi kwesikhumba futhi ngakolunye uhlangothi, sinamafutha we-visceral. Amafutha e-visceral yilokho okugcinwa kuzungeze izitho ezingaphakathi komzimba wethu. Lokhu ngeke sikubone ngamehlo. Sidinga isikali se-bioimpedance noma amanye amasu athuthuke kakhulu. Amafutha angaphansi kwalokho agcinwa ngaphansi kwesikhumba futhi yikho okusenza sibonakale sibukeka kangcono noma kancane.

Okufanele ukukhumbule ukuthi ngeke ukwazi ukubona i-abs noma ngabe wenza okuningi ngaphandle kokuthi iphesenti lamafutha esiswini liphansi. Imvamisa ukuthola isisu esicaba emadodeni futhi ukwazi ukumaka wonke ama-abs abonakalayo cishe u-10-12% wamafutha omzimba ayadingeka. Esinye sezici okufanele sizinakekele ekwenzeni ngcono impilo ukuthola ukugaya okuhle njengesiqalo. Kufanele ube nokugayeka okuhle futhi sifuna ukuba nesisu esicaba emadodeni. Ukugaya okungenakho ukungaphatheki kahle noma ukushisa futhi okune-metabolization eyanele yamafutha. Lokhu kwenza kubaluleke ukubheka ukudla esikudlayo, inqubo esilungiselela ngayo, nokuhleleka esikugaya ngayo.

Amathiphu okunciphisa isisu

isisu esisicaba emadodeni anokuzivocavoca umzimba

Manje sesizobona amanye amathiphu afanelekile okwazi ukunciphisa isisu futhi sifinyelele isisu esisicaba emadodeni. Ngaphambi kokuqinisa imisipha yesisu ngokuzivocavoca umzimba, kubalulekile ukuqeda amanoni akule ndawo. Ukuze ususe amafutha omzimba emzimbeni wonke, kusilela ikhalori ekudleni nasekusebenzeni komzimba okukhulu okudingekayo. Ukuqeqeshwa kwesisindo kubalulekile ukuze ukwazi ukulahlekelwa ngamafutha hhayi imisipha enqubeni. Uma kungekho ukushoda kwekhalori ekudleni, konke okunye okwenzayo akunandaba.

Ungakhuphula izindleko zakho zekhalori zansuku zonke ngokuhambahamba, ukugijima, noma ukugibela ibhayisikili ihora elingu-1 ngosuku. Kungaba okuthokozisayo kakhulu ukwenza ukuvivinya umzimba ngamandla okuqina isikhathi esincane. Lezi zivivinyo ze-aerobic ngeke zikwenze ulahlekelwe ngamafutha amaningi ngenxa yokuqina kwawo, kepha zizonciphisa isikhathi onikezela ngaso. Uma ungumuntu omatasa futhi ungenasikhathi esiningi ngosuku sokuzinikela ekuzivocavoca umzimba nge-aerobic, kungcono ukusebenzisa ukuvivinya umzimba ngamandla.

Siyazi ukuthi ukungaguquguquki kuyisihluthulelo sempumelelo kunoma yiluphi uhlangothi. Ukuze ube nesisu esicaba emadodeni, Udinga ukungaguquguquki futhi ungeqi ukudla kwakho noma ukusebenzisa kwakho ngaso sonke isikhathi. Uma uhlala njalo ngokuhamba kwesikhathi futhi ukujabulela okwenzayo, imiphumela izovela yodwa.

Kukhona ochwepheshe abaningi abathi ukwehluleka kokudla okuningi akuxhomekile ekudleni okudlayo, kodwa kunani lezinsizakalo. Ngakho-ke, kubalulekile ukuthi udle ukudla okulinganiselayo okujwayele wena. Awudingi ukunciphisa noma yiluphi uhlobo lwama-macronutrients ukuze ulahlekelwe ngamafutha. Into ejwayelekile kunazo zonke ukuthi amafutha asuswa ekudleni ukunciphisa ama-calories. Kodwa-ke, inani elithile lamafutha enempilo kufanele lifakwe ukuze umzimba ube nalesi sithako semisebenzi ebalulekile.

Kuyindaba yesikhathi ngaphambi kokuba ufinyelele izinhloso zakho ngalezi zeluleko. Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi ungasithola kanjani isisu esisicaba emadodeni.


Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.