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Wonke umuntu uphupha ngokuba nomzimba onamathoni afanele. Ukwenza umzimba wakho ube munye akukona nje ukwehla kwesisindo, kusho ukuthi unomzimba oqinile onemisipha echazwe kahle.
Ukulandela umbuso ojwayelekile wokuzivocavoca awukwazi ukukuthembisa njalo ngomzimba onamathoni. Ukudla okufanele, okulinganisela kahle kuhlangene nokuzivocavoca okuthile okufana ne-cardio, ukugijima nokugudluza izinsimbi kungakusiza ekutholeni umzimba onethoni nomzimba omncane.
Ukudla okungu-4 Ukuhlala Unciphile
Inkolelo evamile phakathi kwabesifazane ukuthi badinga ukuzivocavoca okuhlukile kwamadoda, okungelona iqiniso nhlobo. Ngokufanayo, ukuqhubeka nokudla okwenzakalayo ngeke kusebenze ngoba lokhu kungenza umzimba wakho ubuthakathaka futhi uncishwe umsoco. Umzimba onethoni umayelana nomhlane oqinile futhi omncane, kepha hhayi omncane.
Inhlanganisela yokudla okunomsoco ohambisanayo nokuzivocavoca okuthile kungakusiza ukuthi uzuze emuva enethoni enhle. Bonke abesifazane kufanele benze imizamo yokufunda ukuthi bangabuyiselwa kanjani amathoni.
Lean Healthy Breakfast Imibono Ukuze Slim
Okulandelayo amanye amathiphu angakuqondisa ukuthi uzuze ukubuyiselwa kwamathoni kahle ngendlela enempilo.
Ukuqeqeshwa Kwesisindo
ICardio iyodwa ngeke isize umzimba wakho ukuthi uthanjiswe. Ukwenza ukuphakamisa izinsimbi kuzokusiza ukuthi uzuze ithoni emuva. Ngemuva kwamasonto ambalwa, ukubukeka kwemisipha yakho kuzocaciswa kahle, futhi uzoba namandla amaningi kunanini ngaphambili. Le ngenye yezindlela ezinhle kakhulu zokubuyisa ithoni.
Push Ups Futhi Crunches
Kungokunye kokuzivocavoca okuhle kakhulu ukuthola umzimba ophezulu onamathoni. Lokhu kungenye yokuzivocavoca okuhle kwesifuba, amahlombe, i-abs kanye ne-triceps. Ungazicindezeli kanzima noma kunjalo.
Ukuzivocavoca kweCardio
Ukuzivocavoca umzimba kwe-Cardio kuyasiza ekutholeni umzimba onamathoni. Yenza izivivinyo ze-cardio kathathu ngesonto. Ukuzivocavoca umzimba kwe-Cardio kukusiza ukuthi udilize amafutha futhi uthole ithoni emuva. Lesi ngesinye sezeluleko zokuqina okufanele wonke umuntu akwenze.
Ukugijima
Ukugijima imizuzu engama-30 kuya kwengama-40 nsuku zonke kuyasiza emzimbeni. Kukusiza ukuthola ukuma okuhle nokubuyela emuva kwethoni.
Itiye elihlaza
Itiye elihlaza lisiza ekwehliseni izinga eliphakeme le-cholesterol futhi lisusa ubuthi bomzimba futhi. Igcwele ama-anti-oxidants. Abacwaningi abaningi bakhombisile ukuthi itiye eliluhlaza lingakhuphula izinga lokusha kwamafutha futhi lisize ekwehliseni isisindo.
Yidla Imifino Nezithelo Eziningi
Imifino nezithelo kubalulekile kumzimba onethoni nasemuva njengoba kungumthombo omuhle wamavithamini. Zisiza ekugayeni futhi zigcine umzimba wethu unamanzi amaningi.
Yidla amafutha anempilo
Amafutha abalulekile abalulekile ukukhipha umzimba wakho ongaphezulu. Ungafaka ama-walnuts, ama-alimondi, amakinati, ukwatapheya kanye namafutha omnqumo ekudleni kwakho kwansuku zonke ukuhlangabezana nezidingo zakho zamafutha.
Amaprotheni
Kufanele ukwandise ukudla kwakho kwamaprotheni futhi unciphise ukudla okunesitashi. Ngakho-ke, kufanele njalo ufake amaqanda, ama-pulse, inyama, ibhali, isoya nakho konke ukudla okunothe ngamaprotheni ekudleni kwakho. Le ngenye yezindlela zokubuyisa ithoni.
Hlukanisa Ukudla Kwakho
Yiba nezingxenye ezincane zokudla ngezikhathi ezithile. Ukudla okuncane kwandisa umzimba futhi kukwenza uzizwe ungalambile kakhulu. Ngakho-ke, ugcina usudla inani elincane lama-calories.
Jabula
Ukucindezeleka kunomthelela oyingozi empilweni yakho. Ukucindezeleka nakho kungakwenza uzizwe ulambile ngaso sonke isikhathi. Ngenxa yalokho, ukuthanda ukudla kuyanda futhi umzimba wakho uphuma esimweni. Lesi ngesinye sezeluleko zokuthambisa zomzimba wesifazane.
Isikhathi Esifanele Sokudla
Yidla ibhulakufesi njengenkosi, isidlo sasemini njengenkosana nedina njengempofu. Futhi, izikhathi zibalulekile. Kufanele uqede isidlo sakho sakusihlwa okungenani amahora ambalwa ngaphambi kokufika embhedeni. Kungakuhle ukuthi udle isidlo sakho sakusihlwa ngaphambi kuka-8 ntambama.
Bhala kahle
Ukulala amahora ayisishiyagalombili kuyadingeka emzimbeni nasengqondweni yethu. Uma uncishwa ubuthongo, kungakhombisa impilo yakho.
Ungazibulali Ngendlala
Ungalokothi uye kudayidi yokuphahlazeka ngoba kuzomane kukwenze ube buthakathaka. Uma ulambisa umzimba wakho, kuzoba nokuwohloka kwemisipha. Umzimba onethoni nomhlane kusho amafutha amancane nemisipha echazwe kakhulu.
Phuza Amanzi Amanzi
Amanzi okuphuza asiza umzimba wakho ukukhipha ubuthi futhi uhlale unamanzi. Kuyasiza ekutholeni ithoni emuva. Izingilazi zamanzi eziyisishiyagalombili kuya kweziyishumi zanele usuku. Zama ukugwema isoda noma ujusi.
