Ungawalahla kanjani amafutha esiswini ngokushesha nangempumelelo

Ungawalahla kanjani amafutha esiswini ngokushesha nangempumelelo

Uma uthathe isinqumo sokuma kahle futhi ungathanda ukuthuthukisa ukubukeka kwakho, siphakamisa amaqhinga nezindlela ezinhle kakhulu zokwenza lokho ukwazi ukulahla amafutha esiswini. Kumele kuqashelwe ukuthi indawo enengxabano impela nokuthi abantu abaningi Kunzima ngabo ukunciphisa umzimba kule ngxenye. Akukho okungenzeki, noma kufanele ubhekane namaqiniso, ususe ngokuphelele amafutha asendaweni kungumsebenzi ozodinga umzamo omkhulu, kepha kufanele uzame.

Ingxenye yesisu ingenye yezindawo okunzima kakhulu ukuziqeda, enye yezindawo ezizondwa kakhulu, nokuthi amadoda amaningi ayazi. Abesifazane nabo bayasicubungula leso sici, kungaba ngenxa yezimo zehomoni noma ngoba badlule ekukhulelweni. Kepha kukhona izeluleko namasu asebenzayo angasiza.

Unganciphisa kanjani isisindo ngempumelelo

Ukuqala ukufuna ukulahlekelwa ngamafutha esiswini kufanele uqale ukulahlekelwa yilawo maphawundi. Sizoqala ngokwazi indlela yethu yokuphila nokubala umzimba wethu oyisisekelo. Ukusuka lapha sizokwakha ukudla kwethu kwekhalori ukunciphisa amakhalori esiwadlayo. Isinyathelo sesibili kungaba ukusiza ukwenza izindleko eziphezulu zekhalori ngokususelwa ekuzivocavoca kwenhliziyo nokuqeqeshwa kwamandla ukuthola imisipha.

Ungawalahla kanjani amafutha esiswini ngokushesha nangempumelelo

Ukuze kubalwe imetabolism eyisisekelo sizoyibala ngayo lezi zindlela zezibalo kudalwe ngu UHarris-Benedict, Umphumela walesi sibalo ngama-calories umzimba wakho awadingayo ngosuku:

  • Hombre = (10 x isisindo in kg) + (6.25 × ukuphakama ngo-cm) - (5 × age in years) + 5
  • Umjer = (10 x isisindo in kg) + (6.25 × ukuphakama ngo-cm) - (5 × age in years) - 161

Amaqhinga okulahla amafutha esiswini

Okokuqala, qala ngokunciphisa ukudla kwethu kwekhalori ngokweqile futhi dala ukusilela kwekhalori. Uma sithanda ukudla kakhulu phakathi kokudla, kuzofanele siqede wonke lawo maswidi, ukudla okulula noma iziphuzo ezithambile ezifaka amakhalori esingazidingi.

Yidla ukudla okwengeziwe kwe-fiber namaprotheni

Ungawalahla kanjani amafutha esiswini ngokushesha nangempumelelo

Siyakwazi lokho mathupha ukudla okunothe kuma-carbohydrate kufanele kuzanywe ukukunciphisa kokudla kwethu. Kunabantu abadlulisela la ma-carbohydrate emafutheni emizimbeni yabo, futhi baphinde bagxile ezindaweni ezifana nezinqulu nesisu. Ushukela nawo kufanele ususwe yokudla, ngoba amandla ayo wekhalori aguqulwa abe ngamafutha.

Ukwehlisa zonke lezi zifiso ungafaka okunye kokudla kokunye cngenani elikhulu lamaprotheni. Amaprotheni asiza ukulawula isifiso sokudla futhi azosanelisa kancane. Ukudla okune-fiber eningi nakho kusiza ekunciphiseni indlala futhi kungatholakala ku ukudla okuphelele, izithelo, imifino nemidumba. Iyanda 10 amagremu we-fiber Ekudleni kwethu kwansuku zonke singanciphisa kuze kufike kumaphesenti ama-3,5 wamafutha we-visceral. Ukudla okunconyiwe kwalokhu kuqapha kungaba 20 kuya ku-35 amagremu ngosuku.

Ukungaphuzi utshwala

Siyazi ukuthi ukugwema ukusetshenziswa kwabo kunzima, kepha kufanele sicabange ukuthi utshwala ingeza amakhalori amaningi angenasidingo emzimbeni futhi ikakhulukazi uma ithathwa ngeziphuzo ezinoshukela omningi. Kumele gwema wonke lawo makhalori angenalutho futhi ngaleyo ndlela sizosiza isibindi sethu. Into ejwayelekile kungaba ukuphuza utshwala kanye ngosuku kwabesifazane neziphuzo ezimbili kwabesilisa.

Phuza amanzi kalamula

Lokhu kuzosiza ngandlela thile ukunciphisa ama-deposit deposits. Kuboniswa ezinye izifundo ukuthi ukuphuza amanzi kalamula kusiza ukwenza ngcono imetabolism futhi kunciphise ukudla. Kuhle ukuyithatha ekuseni esiswini esingenalutho. Uzobona ukuthi kusiza kanjani ukwenza ukugaywa kwakho konke ukudla esikudlayo kube ngcono kakhulu futhi kuzokhipha ubuthi esibindini ukuze kusebenze kangcono kakhulu.

Ukuzivocavoca umzimba

Ezemidlalo zingenye yezindlela zokwehlisa okhalweni. Inhlanganisela enhle kakhulu yenza i-cardio kanye ukuzivocavoca okuthile kwe-abs. Yize ungagxili kuphela ku-cardio noma, njengoba ungachitha imizuzu engama-20 uphakamisa izinsimbi futhi usize ukunciphisa amafutha esiswini.

Phakathi kokuzivocavoca ongazijwayeza, kusebenza kakhulu ipuleti le-isometric. Kuwumkhuba ongenziwa ngokusebenzisa amandla nokunciphisa izinhlungu emuva noma ukulimala. Okubalulekile ukuqinisa ingxenye yesisu bese wenza uchungechunge lwemizuzwana engama-30 kuye kwangama-45.

Ungawalahla kanjani amafutha esiswini ngokushesha nangempumelelo

Ukuzivocavoca kwe ukuhlala-phezulu nokuphakamisa umlenze kungenye futhi indlela yokungahluzi emuva. Kuzokwenziwa ngomzimba olele ngomhlane, izandla zisekele futhi zenze izivivinyo ezahlukahlukene ngemilenze, ngaphandle kokuthinta phansi.

Okunye ukuzivocavoca esingakutusa ukuthi kwenziwa kanjani i-abs engezansi, the oblique noma i i-isometric. Uma unentshisekelo, futhi ungaphenya ukuthi kanjani ukwenza ukuhlala kahle futhi ulandele inqubo ehambisanayo ukuze ungaphuthelwa isigqi bese ubona imiphumela ngempumelelo. Hlala ukhumbula lokho kufanele ube njalo Ukuze ukwazi ukubona inhloso yakho, ekuqaleni kuhlale kunzima ukujwayela kepha ezinsukwini eziyi-12 kuya kwezingu-14 uqala ukubona imiphumela futhi kukukhuthaza ukuthi uqhubeke uye phambili.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

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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.