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Iningi labantu licabanga ukuthi ukuvivinya umzimba yiyona ndlela kuphela yokuthola leyo misipha eqinile, emnandi yesisu. Yebo, sikhuluma ngalawo ma-abs aqinile, anethoni ayisithupha. Kepha, futhi udinga ukwazi ukuthi inhlanganisela yamathiphu wokudla okunempilo ngesimiso esiqinile sokuqina izokunikeza i-abs yakho ephelele nomgogodla.
Iningi labantu ligxila ekudleni kwamaphakethe ayisithupha, kepha ngemuva nje kwezinsuku ezimbalwa, uhlelo lwabo lokudla luya ku-haywire. Isizathu sokuthi awunamatheli emithethweni noma kumathiphu umuntu okudingeka awathobele ngenkathi esehlelweni lokudla. Umzimba wakho udinga ucingo lokuvuka njalo ngesikhashana ngakho-ke udinga ukuphonselwa inselelo futhi unakekelwe ukufana nendlela owenza ngayo imisipha yakho.
Nawa amanye amathiphu wokudla we-abs yamaphakethe ayisithupha achaziwe
1. Qaphela Ukudla Kwakho Kwe-Carbohydrate
Ukudla okuqinile kwe-carb akuyona i-no ngoba yehlisa amandla omzimba wakho wokugcwalisa imisipha ye-glycogen eyenza kube nzima ukwakha nokugcina imisipha. Imisipha yakho yizicubu ezisebenza ngokwethembeka ezidinga amandla angaguquguquki ukuzakha nokuzigcina zikwenza ulahlekelwe ngamafutha ngokushesha. Ngakho-ke uma unokudla kwama-kilojoule angama-2500 nsuku zonke, ungadla kuze kufike ku-310 amagremu ama-carbohydrate.
2. Yidla Amaprotheni amaningi
Faka ukudla okunothe ngamaprotheni ekudleni kwakho okuyisisekelo ngoba kuzosiza ekwakheni imisipha emincane futhi kusize nokushisa amafutha omzimba. Futhi, uzomangala ukwazi ukuthi kuwo wonke ama-macronutrients, amaprotheni anciphile anomthelela omkhulu we-thermogenic emzimbeni. Lokhu kusiza umzimba ekwephuleni ama-calories amaningi.
3. Yidla Amafutha Anempilo
Qiniseka ukuthi ufaka amafutha anempilo ikakhulukazi amafutha e-monounsaturated nama-polyunsaturated afana ne-avocado, ibhotela le-nut, inhlanzi namafutha omnqumo ekudleni kwakho. Amafutha wokudla avela kule mithombo azogcina amazinga akho e-insulin ejwayelekile okudingekayo uma umgomo wakho ukulahla amafutha esiswini bese uthola lawo ma-abs angamaphakethe ayisithupha.
4. Yidla Njalo
Iningi labantu lidla kathathu kuya kwemine ngosuku, imvamisa lingadli lutho phakathi. Ukulandela le ndlela yokudla ngeke kuqeqeshe umzimba wakho ukushisa amafutha kahle, okuyisihluthulelo sokugcina ukulahleka kwesisindo. Udinga ukudla ukudla okunomsoco noma isinongo njalo emahoreni amathathu ukuze uqiniseke ukuthi awufisi amafutha noswidi futhi ne-glycogen eningi igcinwa ezicutshini zesibindi nezicubu.
5. Gxila Ekudleni Kwakho
Ukuze ushise amanoni amaningi futhi wembule lawo ma-washboard abs, kubalulekile ukugxila ekudleni kwakho ngokulawula izingxenye zakho. Gcwalisa ipuleti lakho ngama-carbohydrate, amaprotheni, namafutha ngesilinganiso esifanele. Lokhu kuzokuvimbela ekutholeni amafutha omzimba angeziwe.
6. Futhisa Umzimba Wakho Ngaphambi Nangemva Kokuzivocavoca
Ngaphambi kokuzivocavoca nge-abs, yiba nesitsha se-muesli nge-yogurt namajikijolo noma ibhotela lamantongomane ngesinkwa nobhanana. Lokhu kuzokunikeza amandla okuzivocavoca. Futhi ngemuva kokuzivocavoca ungadla ukuzamazama kwezithelo nemizuzu engama-60-90 ngemuva kokunyakaziswa, ungaba nesifuba senkukhu namazambane anemifino ethosiwe ethosiwe.
7. Qala Ukukhanya Okusindayo Nokuphela
Kubalulekile ukuqala usuku lwakho ngesidlo sasekuseni esisindayo esigcwele ukudla okuyimicu okunama-carbs athile ukugcwalisa isisu sakho nokuvikela izifiso ezingafuneki. Futhi ukudla kwakho kokugcina kosuku kufanele kube kwamaphrotheni anciphile, kunokuba kube ama-carbohydrate njengoba kuthatha isikhathi eside ukugaya.
