eyodwa. Izimbangela zokuthola amafutha esiswini
ezimbili. Amathiphu okulahlekelwa amafutha esiswini
3. Ukudla okufanele ukugweme ukuze ukhiphe amafutha esiswini
Ezine. Ukudla okulwa namafutha esiswini
5. Ukuzivocavoca okuphumelelayo ekulahlekelweni kwamafutha esiswini
6. Imibuzo Evame Ukubuzwa Ngamafutha E-Belly
Amafutha esisu akugcini nje ngokukwenza izingubo uzizwe zithokomele, kodwa futhi kuthinta ukuzethemba kwakho. Amafutha anqwabelana esiswini abizwa ngokuthi amafutha e-visceral futhi ayingozi enkulu yohlobo 2 lwesifo sikashukela nesifo senhliziyo. Noma kunjalo, kunzima ukuthola isisu esiyisicaba esifiseleka kakhulu, izinguquko ezithile zendlela yokuphila ezihambisana nokuzivocavoca kwansuku zonke zingakusiza ukwehlisa amafutha esiswini.
Izimbangela zokuthola amafutha esiswini
Izizathu ezi-5 ezingenzeka ukuthi ukhuluphele endaweni yesisu
1. Indlela yokuphila yokunganyakazi
Kuhlonzwe njengembangela yezifo eziningi zendlela yokuphila ezikhungethe umhlaba njengamanje. Ucwaningo olwenziwa e-US olwathatha phakathi kuka-1988 no-2010 lwathola ukuthi indlela yokuphila engasebenzi iholela ekuzuzeni isisindo esikhulu kanye nokubopha kwesisu kwabesilisa nabesifazane. Kukwenza futhi ukuthi ubuyise amafutha esiswini ngisho nangemva kokuncipha. Yenza ukumelana futhi ukuzivocavoca kwe-aerobic ukuze ugweme ukuqhuma.2. Ukudla okunamaphrotheni aphansi
Nakuba ukudla okunamaprotheni amaningi kukwenza uzizwe ugcwele futhi kwandise izinga lokugayeka kokudla emzimbeni, ukudla okunamaprotheni aphansi kuzokwenza ukuthi uzuze amafutha esiswini ngokuhamba kwesikhathi. Ngokusho kocwaningo, abantu abadla amanani aphezulu amaprotheni mancane amathuba okuba namafutha esiswini. Ngokuphambene, ukudla okuphansi kwamaprotheni kukhulisa ukukhiqizwa kwehomoni yendlala, i-Neuropeptide Y.3. Ukunqamuka kokuya esikhathini
Kuvamile ukuzuza amafutha esiswini ngesikhathi sokuya esikhathini . Ngemva kokunqamuka kokuya esikhathini, amazinga e-estrogen ancipha kakhulu, okubangela ukuba amafutha e-visceral agcinwe esiswini esikhundleni sezinqulu namathanga. Inani lesisindo, noma kunjalo, liyahlukahluka kumuntu nomuntu.4. Amagciwane amathumbu angalungile
Impilo yamathumbu isiza ukugcina amasosha omzimba enempilo futhi igweme izifo. Ukungalingani kwamagciwane amathumbu-okwaziwa ngokuthi i-gut flora noma i-microbiome-ingandisa ingozi yezifo ezifana nesifo sikashukela sohlobo 2, isifo senhliziyo kanye nomdlavuza. Ucwaningo luphakamisa ukuthi ibhalansi engenampilo ye-gut bacteria iphinde ikhuthaze ukuzuza kwesisindo, okuhlanganisa namafutha esisu. Abantu abakhuluphele banenani eliphakeme lamabhaktheriya e-Firmicutes ohlelweni lwabo, okungase kwenyuse inani lamakholori amuncwa ekudleni.5. Ukucindezeleka
Kunesizathu sokuthi kungani ujwayele udle kakhulu lapho ucindezelekile . Ukwanda kwe-hormone yokucindezeleka, i-Cortisol, kuholela ekufiseni indlala, okuholela ekukhuleni kwesisindo. Nokho, esikhundleni sokuthi ama-calories adlulele agcinwe njengamafutha emzimbeni wonke, i-Cortisol ikhuthaza ukugcinwa kwamafutha esiswini.Amathiphu okulahlekelwa amafutha esiswini
Landela lezi futhi ubuke amafutha esiswini sakho eshabalala
1. Yidla ukudla kwasekuseni
Ukugayeka kokudla komzimba wakho kwehla ijubane lapho ulele, kuyilapho inqubo yokugaya iwuvuselela futhi. Ngakho, ukudla kwasekuseni idlala indima ephumelelayo ekunciphiseni isisindo.2. Vuka ngaphambi kwesikhathi
Singase singakuthandi, kodwa ukuvuka kusenesikhathi kuyadingeka ukuze uphile impilo enempilo. Nansi isayensi ngemuva kwakho. Amaza okukhanya amafushane ekuseni anomthelela onamandla kusigqi se-circadian. Kutuswa ukuthi uthole imisebe yakho yelanga phakathi kuka-8am-noon, njengoba ukuchayeka ekukhanyeni okukhanyayo ekuseni kuhlobana ne-BMI ephansi, noma inkomba yesisindo somzimba. Ngakho thola ukwelula!
3. Thatha amapuleti amancane
Amapuleti amancane enza osayizi bezingxenye babukeke bakhudlwana, futhi ngaleyo ndlela bakhuthaze abantu ukuthi badle ukudla okuncane. Ukunikeza ukudla ngamapuleti angama-intshi angu-10 ngokuphambene namapuleti angu-12-intshi kuholela kumaphesenti angu-22 amakholori ambalwa!4. Hlafuna ukudla isikhathi eside
Akubalulekile nje kuphela ukudla ukudla kwakho kancane, kodwa futhi ukukuhlafuna kahle! Ukuhlafuna ukudla kwakho izikhathi ezingu-40 uma kuqhathaniswa nezingu-15 kuphela kuzoshisa inani elikhulu lamakholori. Inani lezikhathi ohlafuna ngazo lihambisana ngokuqondile nokukhiqizwa kwamahomoni ubuchopho bakho obuwakhiqizayo, okubonisa ukuthi kufanele uyeke nini ukudla.
5. Lala ngesikhathi
Ihora ngalinye sekwephuzile kakhulu lapho ulala ebusuku, i-BMI yakho ikhuphuka ngamaphuzu angu-2.1. Ukulala ngesikhathi igcina ithebhu kumetabolism yakho. Inani elikhulu lamakholori namafutha liyashiswa ngenani elikhulu lamahora okuphumula, ngokuphambene nokuthola inombolo embalwa yamahora okulala. Ngakho thola lawo mahora ayisishiyagalombili okulala!Ukudla okufanele ukugweme ukuze ukhiphe amafutha esiswini
Yithi cha kulezi zinto eziyisi-8 uma ufuna isisu esiphansi
1. Ushukela
Ushukela ocolile isiza ukuphakamisa izinga le-insulin emzimbeni elikhuthaza ukugcinwa kwamafutha. Kuphinde kuthinte amasosha omzimba futhi kwenze kube nzima ukulwa namagciwane nezifo. Ngakho-ke, cabanga ngokhalo lwakho ngesikhathi esilandelayo lapho ufinyelela ucezu olwengeziwe lwekhekhe.
2. Iziphuzo ezifakwa umoya
Iziphuzo ezifakwe umoya ziqukethe ama-calorie angenalutho anezela isisindo eseqile, ingasaphathwa eyesamba esikhulu sikashukela. Lo shukela uza ngendlela ye-fructose nezinye izithasiselo. Lo shukela akulula ukuwushisa, ikakhulukazi phakathi nesigaba. Amasoda okudla nawo aqukethe ama-sweeteners okwenziwa ezinomthelela empilweni embi.3. Imikhiqizo yobisi
Igesi ngokuvamile iwuphawu lokungabekezelelani kwe-lactose okungase kube mnene noma kube nzima. Uma uzizwa uqunjelwe, nciphisa ukudla kwakho, ushizi, iyogathi, no-ayisikhilimu. Uma ubona umehluko, khetha ubisi olungenayo i-lactose.
4. Inyama
Uma ungeke ukwazi ukusika inyama ekudleni kwakho, ukunciphisa ukudla kwayo kuyindlela esheshayo yokwehlisa amakhilogremu engeziwe.5. Utshwala
Utshwala bubambezela umzimba wakho ngokucindezela isimiso sezinzwa esimaphakathi. Ucwaningo lwaseBrithani lwathola ukuthi lapho utshwala bufakwa ekudleni okunamafutha amaningi, okunama-kilojoule amaningi, kwashiswa amafutha amancane futhi amaningi agcinwa njengamafutha omzimba. Ngakho-ke, kungcono ukugeza ukudla kwakho ngamanzi esikhundleni sengilazi ebomvu.
6. Ama-carbohydrate
Ama-carbohydrate acolisisiwe njengesinkwa, amazambane nelayisi adala ukukhuphuka kwe-insulin okubuye kwehlise izinga lakho lokuphumula. Futhi, lapho abantu besika ama-carbohydrate, isifiso sabo sokudla siyehla futhi banciphise isisindo.7. Ukudla okuthosiwe
Ama-French fries angase abe ukudla okulula owuthandayo, kodwa anamafutha futhi anamavithamini namaminerali amancane kakhulu noma i-fiber. Esikhundleni salokho, ukudla okuthosiwe kulayishwa nge-sodium kanye ne-trans-fat ezibonakalisa esiswini sakho.
8. Usawoti oweqile
I-sodium evame ukutholakala ekudleni okugayiwe ngenxa yekhono layo lokulondoloza nokwengeza ekunambithekeni, ingenye yezinto ezinomthelela omkhulu esiswini esiyindilinga. Kubangela ukugcinwa kwamanzi futhi kungaholela ekutheni a isisu esikhukhumele . I-sodium ingabuye iguqule ngokuyingozi umfutho wegazi lakho uma idliwe ngokweqile.Ukudla okulwa namafutha esiswini
Nalu uhlu lwezikhali zakho eziyimfihlo zokulwa naleso siqhumane
1. Ubhanana
Njengoba ugcwele i-potassium ne-magnesium, ubhanana unqanda ukuqunjelwa okubangelwa ukudla okugayiwe okunosawoti omningi. Baphinde bakhulise imetabolism yakho ngokulawula ibhalansi yamanzi yomzimba wakho.
2. Izithelo ezisawolintshi
Ngokufanayo, i-potassium ku-citrus isiza ukulwa nokuqunjelwa kanye nama-antioxidants alwa nokuvuvukala, okuhambisana nokugcinwa kwamafutha esiswini. Njengoba ingxenye eyinhloko yokushaya iqhubu iwukuba yi-hydration efanele, ukwengeza i-lime noma i-orange wedge emanzini akho kungasiza ekugcineni ukuncipha.3. Ugwadule
I-Oats iqukethe i-fiber engancibiliki kanye namanye ama-carbohydrates asiza ekudambiseni indlala, kuyilapho enikeza amandla anele okuzivocavoca okungcono nokunciphisa okuqukethwe kwamafutha emzimbeni wakho. Kodwa-ke, qiniseka ukuthi uthenga i-oats engenakunambitheka eyodwa njengoba i-oats enambitheka inoshukela namakhemikhali.
4. Amapulangwe
Ngendlela efanayo, ama-pulses acebile ngama-amino acid, aphansi kwama-kilojoule namafutha.5. Amaqanda
Amaqanda anothe ngamaprotheni futhi aphansi ngama-kilojoule namafutha. Futhi aqukethe i-amino acid ebizwa ngokuthi i-leucine, esebenza njenge-catalyst ekushiseni amafutha engeziwe. Ukuba neqanda elilodwa elibilisiwe nsuku zonke kuzosiza ukushisa amafutha esiswini.
6. Amantongomane
Amantongomane akugcina ugcwele isikhathi eside. Ngaphandle kwalokho, angamafutha amahle angengezi kuma-calories akho. Amantongomane nawo angumthombo omuhle wemisoco kwabadla imifino. Egcwele amafutha e-omega-3, akhulisa amandla kanye ne-metabolism.
Ukuzivocavoca okuphumelelayo ekulahlekelweni kwamafutha esiswini
Izinyathelo ezi-5 ezizokunikeza i-abs echaziwe
1. Bheka ngaphandle
Kulula ukususa amafutha esiswini ngokusebenzisa i-aerobics. Ukuzivocavoca kwangaphandle njengokugijima, ukuhamba ngebhayisikili, ukubhukuda nanoma yini enye enyusa izinga lokushaya kwenhliziyo kuzoncibilikisa amafutha ngokushesha. Ngokocwaningo lwaseDuke University, ukugijima okulingana namamayela angu-12 ngesonto kungakusiza ulahlekelwe amafutha esiswini.2. I-Yoga
Noma yimuphi omunye umsebenzi wokuzola uzokwenza iqhinga. Ucwaningo lwembula ukuthi abesifazane base-post-menopausal abenza i-yoga amasonto angu-16 balahlekelwa inani elikhulu lamafutha esiswini. Futhi, khululeka. Uma amazinga akho okucindezeleka ephansi, kunciphisa inani le-cortisol, elixhunyaniswa namafutha e-visceral.
3. Ukuqeqeshwa kwesikhashana
Uma uzivocavoca ngokuqhuma okuncane kunezikhathi zokuphumula phakathi, uthuthukisa ikhwalithi yemisipha futhi yakha ukukhuthazela . Ngakho-ke gijima ngesivinini esiphezulu imizuzwana engu-20, bese wehlisa ijubane ukuze uhambe. Phinda izikhathi ezingu-10. Ungase futhi ucabange ukugibela izitebhisi noma ukuhamba ngezinyawo ngokushesha ukuze uphule i-monotony.
4. Yenza i-cardio
Yenza izivivinyo ezishisa ama-calories ngokushesha futhi zisize ekulahlekelweni kwamafutha emzimbeni wonke futhi ekugcineni nesisu. Hamba uyogijima futhi ubeke isikhathi. Uma amandla akho enhliziyo nemithambo yegazi ethuthuka, isikhathi osithathayo ukugijima imayela sizokwehla. Sekukonke, yenza i-cardio kathathu ngesonto.
5. Gwema ama-crunches
Ngenkathi ama-ab crunches akha imisipha, ayacasha ngaphansi kwe-flab futhi empeleni agcina enza isisu sakho sibukeke sikhulu njengoba i-abs ikhula. Qinisa imisipha yakho yangemuva esikhundleni. Kuzokwakha ukuma kwakho futhi kudonsele isisu phakathi. Yenza amapulangwe, ama-squats noma ama-side stretch.Imibuzo Evame Ukubuzwa Ngamafutha E-Belly
Q
Ungasithola kanjani isisu esiyisicaba ngaphandle kwe-crash dieting?
KUYA I-crash dieting ingenye yezinto ezimbi kakhulu ongayenza emzimbeni wakho. Yebo, ithembisa imiphumela esheshayo kodwa ngenqubo, imosha uhlelo lwakho. Uma uzilambisa noma uqeda amaqembu okudla abalulekile ekudleni kwakho, umzimba wakho uba sengozini futhi lokho kubangela ukuncipha kwesisindo esingenampilo. Ukuze uthole isisu esiyisicaba ngaphandle kokunciphisa ukudla, udinga ukudla ngendlela efanele futhi uzivocavoce. Landela uhlelo lokudla okunempilo oluhlanganisa ama-carbohydrate amancane namaprotheni amaningi. Yidla izithelo, imifino eluhlaza futhi ugcine umzimba wakho ugcwele amanzi ngokuphuza amanzi noketshezi olunjengamanzi kakhukhunathi, ujusi kalamula netiye eliluhlaza. Esikhundleni sokuzilambisa, yidla izidlo ezincane ezinhlanu kuya kweziyisithupha ngosuku ukuze uthuthukise umzimba wakho. Nquma amafutha amaningi, usawoti kanye noshukela ekudleni kwakho futhi kungenzeka ukuthi ubone imiphumela maduze.
Q
Ungawanciphisa kanjani ama-belly fat nge-metabolism ehamba kancane?
KUYA Wonke umuntu unemetabolism okuyizinga umzimba wakho oshisa ngalo ama-calories futhi liguqule ukudla kube amandla okuqhuba imisebenzi yakho yeselula. Wonke umuntu unezinga elihlukile lokugayeka kokudla emzimbeni futhi kukhona abambalwa abanenhlanhla abangasindisi naphezu kokudla kakhulu, ngenxa yemetabolism yabo ephezulu. Nokho, uma une i-slow metabolism , udinga lokho kucindezela okwengeziwe ukuze ushise amafutha ngokushesha. Ngeke ukwazi ukushintsha kakhulu izinga lakho le-metabolic, kodwa ungakwazi ukujwayela amathiphu ambalwa azokusiza ukuthi ushise ama-calories ngenani elisheshayo. Ungagcini izikhala ezinde phakathi kokudla kwakho. Lokhu kungenxa yokuthi inqubo yokugaya isiza ekukhuphuleni i-metabolism yakho ngakho-ke kubalulekile ukudla njalo emahoreni ambalwa. Yiba nezinkomishi ezintathu kuya kwezine itiye eluhlaza nsuku zonke njengoba kusiza ukushisa ama-calories futhi kuthuthukise imetabolism. Gwema ukudla ukudla okunamafutha amaningi ukuze umzimba wakho ungakugcini endaweni yakho yesisu.
Q
Kuyini ukuxhumana phakathi kwamahomoni namafutha esiswini?
KUYA Ama-hormone anesibopho semisebenzi eminingi emzimbeni wethu futhi noma yikuphi ukungalingani ngisho nokukodwa kwawo kungaba nomthelela omubi empilweni yethu. Okufanayo kuya namafutha esiswini. Lapho umzimba wakho ukhiqiza i-insulin eyengeziwe namahomoni e-leptin, kungenzeka uqongelele amafutha amaningi endaweni yesisu futhi ube nesifo sikashukela. Ukwehla noma ukukhuphuka okungazelelwe kwamazinga e-estrogen nakho kuholela ekuqhumeni kwesisu ngakho-ke kubalulekile ukuthi imizimba yethu igcine leli zinga ngosizo lokudla okunempilo nokuzivocavoca umzimba. Ukwanda kwe-hormone ye-cortisol ebangelwa ukucindezeleka kuphinde kube nesibopho samafutha esiswini njengoba kunciphisa umzimba wethu futhi kuvimbela inqubo yokugaya. Ukuze kuvinjwe ukunqwabelana kwamafutha, abesifazane kufanele badle ngendlela efanele futhi bazivocavoce ukuze bagcine amazinga abo amahomoni eqinile.
Q
Indlela yokulwa nama-fat gene?
KUYA Uma unomlando womndeni wokukhuluphala ngokweqile noma ukukhuluphala kwesisu, kubalulekile ukuthi ulawule kusenesikhathi ukuze ugweme izinkinga zempilo kamuva. Udinga ukuthola imizuzu engu-30 yokuzivocavoca nsuku zonke ukuze ugcine umzimba wakho usebenza futhi usize ukushisa ama-calories engeziwe. Ngaphandle kwalokhu, udinga ukudla ukudla okunempilo ukuze umzimba wakho ungagcini amafutha e-visceral asendaweni yakho yesisu. Ngokudla ngendlela efanele nokuzivocavoca njalo, ungakwazi ukulwa nezakhi zofuzo ezikwenza ukwazi ukubhekana nezimo ezifana nokukhuluphala ngokweqile, isifo sikashukela, njll.
Q
Kungenzeka yini ukulahlekelwa amafutha ngesonto?
KUYA Amafutha awaqoqi ngosuku ngakho-ke, ukulahlekelwa yikho konke ngesikhathi esisodwa akunakwenzeka ngempela. Nakuba kukhona ukudla okuthembisa ukuqeda amafutha ngesikhathi esifushane, lokhu kwenza umonakalo omkhulu kunokuhle futhi kufanele kugwenywe. Nakuba kungenzeka ukulahlekelwa inani elithile lamafutha ngesonto, ngemizamo eqhubekayo, uzokwazi ukulahlekelwa amafutha amaningi esiswini. Ukwehla kwesisindo esingamakhilogremu amabili kuya kwamabili ngesonto kuthathwa njengokunempilo kodwa okungaphezu kwalokho kungaba yingozi ngakho thatha kancane. Shintsha ukudla kwakho kube okunamafutha amancane, okunamaprotheni amaningi futhi uphuze uketshezi oluningi ukuze ulahlekelwe inani elithile lamafutha ngesonto. Qhubeka nalokhu kudla ukuze ulahlekelwe amafutha njalo.
Ungafunda futhi uqhubeke izivivinyo ukunciphisa belly fat .
