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Cabanga ngalokhu, uhlela ukugqoka ingubo efanele ifomu lomcimbi wokuzalwa womngane wakho lapho uyizama, uzizwa uphoxekile futhi ukhungathekile ngoba isisindo sakho samafutha sikwenza ubukeke umi kahle! Uma ngabe ubukade usesimweni esifanayo, ngenxa yamafutha esiswini okweqile, khona-ke uzofuna ukuwususa, ngokushesha okukhulu, akunjalo?
Yebo, iqiniso ukuthi, amafutha esiswini angenye yezinto okunzima kakhulu ukulahleka, ngisho nangokwezazi zokudla nezazi zokuqina. Lokhu kungenxa yokuthi, indawo yesisu inezitho eziningi ze-visceral ngakho-ke amafutha e-visceral agcinwa kalula esifundeni sesisu.
Ngenkathi inani elithile lamafutha lidingeka ukuvikela izitho zomzimba, inani elithe xaxa lawo elibekiwe linganikeza umuntu amafutha esiswini. Ngaphandle kokwenza umuntu azizwe engafaneleki futhi ehlisa amazinga akhe okuzethemba, isisindo samafutha amaningi ngokweqile nawo angaba yingozi enkulu empilweni.
Amafutha esisu athe xaxa angadala izinkinga zempilo ezifana nokugaya ukudla, ubuhlungu beqolo, ubuhlungu bamalunga, ukukhathala, ukudangala, izinkinga zenhliziyo, umfutho wegazi ophakeme kanye nomdlavuza.
Ngakho-ke, kubaluleke kakhulu ukubhekana namafutha esiswini futhi wenze konke ongakwenza ukuze wehlise. Nawa amathiphu ambalwa, angasiza ukunciphisa amafutha esiswini ngenyanga!
1. Hamba Ngaphambi Kokusasa
Njalo ekuseni, ngaphambi kokudla ibhulakufesi, zinike isikhathi sokuhamba ngesivinini okungenani imizuzu eyi-15-20, kungaba ku-treadmill noma ngaphandle. Lo mkhuba ungasiza ukuqala ukukala kwesilinganiso sakho se-metabolic futhi unike amandla ukulahleka kwamafutha okusheshayo, ikakhulukazi esifundeni sesisu. Ucwaningo lukhombisile ukuthi ukuhamba ngamandla ekuseni kakhulu ngaphambi kokudla kwasekuseni kungasiza ukunciphisa amafutha angama-intshi ayisihlanu azungeze isisu, cishe emasontweni ama-5!
2. Sebenzisa ibhulakufesi elicebile ngeFayibha
Imvamisa, abantu abazama ukulahla amafutha esiswini noma isisindo ngokujwayelekile bavame ukweqa ukudla kwasekuseni, noma kunjalo, lo mkhuba unganciphisa imetabolism yakho futhi usebenze ngokumelene nabo. Esikhundleni salokho, ukudla izitsha ezinothe ngemicu efana namasaladi aluhlaza, ama-oats, njll., Kwasekuseni kungasiza ekulahlekelweni kwamafutha esisu, ngokukhipha amangqamuzana anqwabelene azungeze isisu, kalula.
3. Naka Umbala Wezithelo
Sonke siyazi ukuthi ukudla izithelo nezitshalo eziningi kuhle kakhulu empilweni futhi kungasiza nasekunciphiseni isisindo. Kodwa-ke, kungenzeka singazi ngeqiniso lokuthi izithelo ezibomvu ziphilile kunezithelo eziluhlaza, uma kukhulunywa ngokulahleka kwamafutha esiswini. Izithelo ezibomvu ezinjengekhabe lamanzi, ubhamubomvu obomvu, ugwava obomvu, njll., Ziqukethe izinga eliphezulu lama-phenols, aziwa ukunciphisa amafutha esiswini.
4. Ukwatapheya Ungumngani Wakho
Muva nje, siqaphele ukuthi ukwatapheya, noma isithelo sebhotela, sesithandwa kakhulu njenge-superfood, ngenxa yezinzuzo zayo eziningi zezempilo. Kusukela ekusizeni ukulahleka kwesisindo ekuvimbeleni umdlavuza, izinzuzo ze-avocado zihlaba umxhwele kakhulu. Ngakho-ke, ukudla i-avocado njalo kungasiza ekunciphiseni isisu sakho, ngoba ama-antioxidants akuyo angakhuphula izinga lokuqina komzimba.
5.Dla Amaprotheni Shake
Njalo ekuseni, ngemuva kokudla kwasekuseni okulula, okune-fiber, kudla ukuzamazama okwenziwe ngesengezo samaprotheni, njenge-whey, noma isengezo samaprotheni esuselwa kwizitshalo kungadliwa ukusheshisa inqubo yokulahleka kwamafutha esiswini, njengoba amaprotheni elwa namafutha. Uma uzivocavoca umzimba ukuze ulahlekelwe ngamafutha, ukuqhaqhazela kwamaprotheni kungasiza ekunciphiseni izicubu zakho!
6. Layisha Amaqanda Amhlophe
Iningi labantu abafuna ukwakha imisipha noma ukwehlisa isisindo lengeza amaqanda ekudleni kwabo futhi umqondo ofanayo wokudla uyasebenza noma ngabe ufuna ukulahla amafutha esiswini, njengoba amaqanda ecebile ngamaprotheni. Ukudla abamhlophe beqanda okungenani ukudla okungu-2 ngosuku kungakusiza ukuthi ulahlekelwe ngamafutha esiswini ngesilinganiso esisheshayo, ngenkathi kukunika amandla anele okuzivocavoca.
7. Phuza Amanzi afakwe uLamula
Izifundo eziningi zocwaningo zithole ukuthi ukufaka izingcezu ezintsha zikalamula emanzini owaphuzayo kungasiza ekunciphiseni amafutha esiswini. Uvithamini C kukalamula nama-antioxidants emanzini ahlangana ndawonye ukukhipha amangqamuzana amafutha anqwabelene ezindongeni zesisu bese uwaxosha ohlelweni lwakho.
8. Nciphisa ama-Carbs Consuming
Uma sifuna ukunciphisa umzimba, ikakhulukazi amafutha esiswini, khona-ke ama-carbohydrate angenampilo kufanele akhishwe ekudleni kwakho kwansuku zonke. Isinkwa esimhlophe, ilayisi elimhlophe, ushukela, ipasta, i-pizza, imikhiqizo yokubhaka, njll, ngamanye ama-carbohydrate angenampilo okufanele umuntu awasuse ekudleni, ukuze alahle amafutha esiswini.
9.Zijwayeze Ukuzivocavoca Isisu
Ukuvivinya noma yiluphi uhlobo kungakusiza wehlise isisindo futhi kukugcine usesimweni esifanele. Kodwa-ke, uma ufuna ukulahla amafutha esiswini ngokukhethekile, kanye nokuzivocavoca kwe-cardio njengokugijima, ukugijima, njll., Ukuzivocavoca isisu njengamapulangwe, ama-crunches, njll., Kufanele kwenziwe njalo.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabantu obathandayo.
