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Ingabe isisu sakho esinonile siyakuhlupha? Ngabe ulwela ukuthola isisu esisicaba ngokushesha? Awuwedwa. Amafutha we-Belly yinkinga ejwayeleke kakhulu abantu ababhekana nayo namuhla futhi amakhambi ahlukene ekhaya kanye nezithako kubonakala kungasebenzi kahle kangako. Ngakho-ke, nansi inkomba esheshayo yokuthi ungawalahla kanjani amafutha esiswini ngeviki eli-1 ngokwemvelo ekhaya.
Ngenxa yokuphila kwanamuhla kokuhlala phansi nemikhuba emibi yokudla, akumangazi ukuthi uthuthukisa isisu esinamafutha. Futhi kuleli hlobo, uzobe unikela ngamahembe angenamikhono, izikhindi nezingubo, futhi uzokhathazeka ngokuthi uzovela kanjani kulezi zingubo.
Okubaluleke kakhulu, ukulahlekelwa yilawo mafutha anenkani abambelela okhalweni lwakho kukukhumbuza ngakho konke ukudla okucwengisisiwe nokusheshayo oke wakuthokozela.
Ngenkathi kunamaphilisi angenakubalwa nokulungiswa okusheshayo okutholakalayo namuhla emakethe, okungenzeka ukuthi iningi lazo alisebenzi noma lithwala izingozi zezempilo ezingakholeki, ukuya emvelweni kungenza iqhinga.
Ngakho-ke, funda ukuze wazi ukuthi ulahlekelwa kanjani ngamafutha esiswini evikini eli-1 ngokwemvelo ekhaya.
1. Ukudla Izingxenye Ezincane Kaningi
Ukudla izingxenye ezincane usuku lonke kuyindlela enhle yokulahla amafutha esiswini ngeviki elilodwa. Esikhundleni sokudla izidlo ezintathu ezigcwele futhi ulayishe ngokweqile uhlelo lwakho lokugaya ukudla, kufanele ushintshele ekudleni izingxenye ezincane ezihlukaniswe ngamahora amabili kuya kwamathathu. Izinzuzo zokudla izingxenyana ezincane zizokusiza ukuthi ulahlekelwe ngamafutha esiswini futhi kuzokhuphula imetabolism yakho, ezoshisa amanoni amaningi.
2. Nciphisa Ukudla Okudla Okune-fiber Eningi
Uma ungumuntu ovame ukuba nenkinga yokuqunjelwa, khona-ke udinga ukuthi ube nokudla okulinganiselwe kokudla kwe-fiber okubangela ukuqunjelwa okufana ne-broccoli, ubhontshisi, amahlumela eBrussels, nokholifulawa. Ukuqunjelwa kuholela esiswini esinamafutha nesisu esiqhumayo. Imifino ene-fiber ephezulu eshiwo ngenhla ilungele umzimba, kodwa iyabulala emzimbeni womzimba wakho. Kunconywa ukuthi uwasuse ekudleni kwakho phakathi neviki eli-1, ngoba kubangela igesi nokuqunjelwa.
3. Khulisa Ukudla Kwezithelo Ezintsha Nemifino
Kunconywa ukuthi ungadli imifino nezithelo eziningi kakhulu ngesikhathi esisodwa. Kungcono ukuwadla ngezingxenye ezincane usuku lonke, ngoba abangela ukuba isisu sakho sinwebe. Kepha qinisekisa ukuthi ipuleti lakho ligcwele imifino nezithelo ezintsha ezinemibala egqamile ukukunikeza inani elanele lezakhamzimba namandla. Lokhu kuzosiza ekusheshiseni inqubo yokulahlekelwa ngamafutha esiswini.
4. Nciphisa Ubisi
Imikhiqizo yobisi idala igesi engakhululeki nokuqunjelwa futhi lokhu kwenzeka ngoba abanye abantu banenkinga yokugaya i-'lactose', ushukela otholakala emikhiqizweni yobisi. Manje yini okufanele uyenze? Kuphakanyiswa ukuthi ube neyogathi engenalutho bese unamathela ezingxenyeni ezincane zobisi nemikhiqizo yalo.
5. Yidla Ukudla okune-potassium eningi
Ukudla okune-potassium eningi kungama-avokhado, upopoya, ubhanana, umango, i-cantaloupe ne-yogurt. Banezinzuzo eziningi zokunciphisa ukuqumba. Kungenxa yokuthi i-potassium i-diuretic yemvelo esiza ukunciphisa ukugcinwa kwamanzi nokukhukhumeza esiswini. Le minerali ihlangana ne-sodium esiza ukulawula uketshezi oluzungeze amaseli akho futhi igcina umzimba wakho ungagcini amanzi amaningi.
6. Yidla Okungaphezulu Kwamajikijolo Namantongomane
Amajikijolo angukudla okuhle okunciphisa amafutha. Isayensi ikufakazele ukuthi amajikijolo amisa amangqamuzana amafutha angakhuli. Iphinde isize amaseli anonile ekukhiqizeni i-'adiponectin 'i-hormone esiza ukunciphisa ukuvuvukala ngenkathi yehlisa ushukela wegazi. Ngakolunye uhlangothi, amantongomane nawo asiza ukugcina isisu sakho sicabalele. Sebenzisa ama-alimondi, ama-walnuts, ama-cashews, amantongomane aseBrazil, njll, kanye ngesonto.
7. Qala Usuku Lakho NgeSmoothie
Ama-smoothies ayindlela enhle yokuhlala enamanzi futhi enempilo. Ngokuqinisekile kulula ukuzenza futhi enye yezindlela ezinhle kakhulu zokulahlekelwa ngamafutha esiswini ngeviki elilodwa. Iphakamise ukuthi une-watermelon smoothie, njengoba lesi sithelo sinothe ngama-amino acid abizwa nge-arginine aziwa ukwehlisa amafutha omzimba futhi andise isisindo somzimba esinciphile.
Futhi, i-ananas smoothie ilungele ukwehlisa isisindo, ngoba lesi sithelo siqukethe i-enzyme ebizwa nge-bromelain esiza ukudiliza amaprotheni futhi ivimbele ukuqunjelwa.
8. Ujinja Wokulahlekelwa Isisindo
Ujinja awusizi kuphela ekunciphiseni amathumbu akho futhi wehlise ukuqunjelwa kodwa futhi uyikhambi lasekhaya elihle kakhulu legesi. Ungaba netiye likajinja, noma ungaligcoba itiye eliluhlaza. Futhi, ujinja netiye kuyinhlanganisela enhle yokwehlisa isisindo. Impande ye-ginger isetshenziswa njengefomula yokunciphisa umzimba ngoba izakhiwo zayo zikhuthaza ukwehla kwesisindo.
9.I-Cardio Exercises
Ukuzivocavoca umzimba nge-aerobic kuyisikhali esinamandla sokulwa namafutha esiswini. Ucwaningo luye lwafakazela ukuthi izivivinyo ze-cardio zingasusa amafutha ajulile e-visceral agcinwe esiswini. Ukuhamba ngamandla noma ukubhukuda kufanele kube yindlela yokuphuma uma ufuna isisu esicaba evikini elilodwa. Ungathatha imisebenzi ye-aerobic imizuzu eyi-10 ngosuku, kunokuzama ukuzivocavoca umzimba isikhathi eside isikhathi eside.
Izithako ezimbalwa zemvelo ezingasiza ekulahlekelweni kwamafutha esiswini ngeviki elilodwa impuphu ye-ginger eyomile, ubisi lwebhotela, upelepele omnyama, i-ajwain, imbewu yekhumini nosawoti wedwala. Zonke lezi zithako uma zihlanganisiwe zingenza izimanga.
Isakhi esibizwa nge-gingerol esikhona ku-ginger ngesinye sezithako ezaziwayo ezisiza ekuvimbeleni ukuqongelela kwamafutha esiswini. I-Buttermilk esinye isithako esisiza ukuthuthukisa ukugaya futhi sisize ekuqedeni amafutha esiswini.
Indlela yokusebenzisa izithako yilena:
- Thatha ingcosana yempuphu ye-ginger eyomile.
- Thatha ingcosana yempuphu emnyama.
- Thatha ingcosana yembewu ye-ajwain powder.
- Ingcosana yembewu ye-cumin powder.
- Ingcosana yempuphu kasawoti wedwala.
- Faka lezi zithako engilazini yobisi lwebhotela.
- Iphuze kabili ngosuku.
Yabelana ngale ndatshana!
Uma ukujabulele ukufunda lokhu, sicela ungakhohlwa ukwabelana ngale ndatshana!
IZIHLOKO EZIHLOBENE: Ungasinciphisa Kanjani Isisindo Ngokudla Okunempilo Kwesaladi