Ubulinde isikhathi eside kakhulu ukuthi ungene engutsheni yakho encane emnyama oyintandokazi kodwa awukwazanga ukwenza lokho ngenxa yokugoqeka okungabukeki kwamafutha esiswini sakho? Hhayi-ke, akuwena wedwa ohlushwa izibambo zothando noma iziqongo zama-muffin noma amathayi njengoba zibizwa kanjalo. Amafutha esisu anzima kakhulu ukuwasusa futhi kuthatha ukuvivinya umzimba okuvamile kanye nokudla okulawulwayo ukuchithwa. Kodwa izindaba ezinhle ziwukuthi akunakwenzeka. Lapha sikunikeza wonke amathiphu namasu on indlela yokulahlekelwa izibambo zothando ukuze maduze uzozulazula ngengubo eshelelayo kanye namajini aqinile ngaphandle kokukhathazeka ngamadiphozithi amafutha axegayo acindezela isitayela sakho!
eyodwa. Imithelela Emibi Yezibambo Zothando
ezimbili. Qala Ukudla Okunempilo
3. Yehlisa I-Carbs namaSweets
Ezine. Gwema Ukudla Okungenamsoco kanye Nokudla okulula
5. Phuza Amanzi Anele
6. Qala Ukwenza Ukuzivocavoca Kwe-Cardio
7. Ama-crunches namapulangwe
8. Landela
9. Ngaphandle kwengcindezi
Imithelela Emibi Yezibambo Zothando
Ngokusho kochwepheshe, amafutha esisu noma izibambo zothando noma amafutha e-visceral anezinhlobonhlobo zezinkinga zempilo yakho kusukela ezinkingeni zesibindi isifo senhliziyo, isifo sikashukela, umdlavuza, kanye i-metabolic syndrome okwenza kube lula ukuthi uthole lezi zifo. Inani elikhulu lamafutha e-visceral likwenza ubevilapha futhi ungabi namandla. Futhi ngokuzenzakalelayo, izibambo zothando azenzeki emafutheni noma abantu abakhuluphele ngokweqile, ngisho nabantu abancane bangase babe namafutha esiswini ayingozi ngendlela efanayo empilweni yabo.
Amafutha esisu abhekwa njengayingozi kakhulu uhlobo lwamafutha emzimbeni wakho, yingakho odokotela abaningi bekhathazeke kakhulu ngosayizi okhalo lwakho kunenombolo oyishaye esikalini sokukala. Indlela engcono kakhulu yokuqeda amafutha esiswini iwuhlelo olulinganiselayo oluhlanganisa ukuvivinya umzimba nokudla ngenxa yokuthi ayikho indlela yokuthi ungaqondisa ingxenye eyodwa kuphela yomzimba wakho ukuze uzwakale noma unciphise. Ngakho-ke, landela izeluleko zethu futhi ufunde ukuthi ungazinciphisa kanjani izibambo zothando.
Qala Ukudla Okunempilo
Uma usazibuza indlela yokulahlekelwa izibambo zothando, qala ngokudla ngendlela efanele . Qinisekisa ukuthi ukudla kwakho kufaka izithelo eziningi, imifino, okusanhlamvu okuphelele, namaprotheni angenalutho. Uma udla okwanele kuwo wonke amaqembu okudla nsuku zonke, uzothola yonke imisoco oyidingayo futhi nawe uyoyithola qala ukuncipha ngoba uzobe udla izingxenye ezifanele zokudla okunomsoco futhi ungagcwalisi isisu sakho ngamakhalori angenalutho. Nokho, qiniseka ukuthi ufaka izinhlobonhlobo eziningi zokudla kwakho.
Zama ukunciphisa ukudla kwakho kumaprotheni amancane, izithelo nemifino ngoba ucwaningo luye lwabonisa ukuthi le nhlanganisela ikusiza ukuthi ulahlekelwe amafutha ku-midriff yakho ngenkathi ikunikeza imisoco oyidingayo. Eqinisweni, ukuyigcina i-carb ephansi futhi amaprotheni aphezulu angenza izimanga ngempela ekuncibilikiseni lezo zigaxa zesisu ezinenkani.
Qaphela, nokho, ukuthi empilweni yakho umzamo wokudla okunempilo , awuweli ogibeni lokudla kwemfashini okulimaza kakhulu kunokuhle. Nakuba zingase zibonise imiphumela ethile ngesikhathi esifushane, ungakwazi ukubuyisela isisindo esiningi kunokuba uyeke ngemva kokusimisa bese uqala ukudla ngendlela evamile. Ukudla okudlayo futhi kuvame ukucutshungulwa kakhulu futhi lokho kungonakalisa impilo yakho ngokuqhubekayo.
Yehlisa I-Carbs namaSweets
Uma uzimisele nge ukulahlekelwa lezo zibambo zothando , qiniseka ukuthi uhlala kude, kude noshukela kanye nama-carbs acwengisisiwe ngokujwayelekile. Iqiniso liwukuthi, ukuze ulahlekelwe amafutha esiswini, kufanele yehlisa ukudla kwakho kwekhalori futhi indlela elula yokwenza lokho iwukusika ama-calories ayingozi, angenalutho ekudleni kwakho. Okokuqala, bala ukuthi mangaki amakhalori owadlayo ngosuku ngokuthola usizo oluvela kukhawunta yekhalori eku-inthanethi. Bese uhlose ukunciphisa cishe ama-calories angu-500-750 ukwakha ukudla kwakho usuku ngalunye. Uma uhlanganisa lokhu nokuzivocavoca okuningi, uqinisekisiwe ukuthi uzolahlekelwa isisindo. Qaphela, noma kunjalo, ukuthi awudli ngaphansi kwama-calories angu-1200 noma ungase ugule futhi uhlupheke ngenxa yokushoda kwezakhi esikhathini eside.
Gxila ku ukunciphisa ama-carbohydrate nokudla okuningi kwamaprotheni, izithelo nemifino. Ucwaningo lwabesifazane abakhuluphele lubonise ukuthi labo ababelandela ukudla okunamaphrotheni angu-30%, ama-carbs angu-40% kanye namafutha angu-30% amasonto ayisishiyagalombili balahlekelwa amafutha amaningi-kuhlanganise nezibambo zothando-kunabesifazane abadla amaprotheni angu-16%, ama-55% ama-carbs kanye nama-26. % amafutha. Amaprotheni abalulekile ekulahlekelweni kwesisindo ngoba ikuvikela ekumelaneni ne-insulin. Imizimba yethu ikhiqiza i-insulin eningi njengoba siguga njengoba amangqamuzana emisipha namafutha engaphenduli kuwo ngendlela efanele futhi lokhu kubangela ukuba amafutha amaningi agcinwe endaweni yethu yesisu.
Sika ama-carbohydrate acwengekile kanye nemifino enesitashi kanye nokusanhlamvu. Ungadli ngaphezu kwama-carbohydrate amabili ngosuku. Uma ukunqamula ukudla okuthandayo kubonakala kuwukuzidela okukhulu, khumbula ukuthi ayikho indlela yokuthi ngomlingo wenze amafutha anyamalale engxenyeni eyodwa kuphela yomzimba wakho. Kumele ulahlekelwe isisindo emzimbeni wakho wonke . Gcina ijenali yokudla ukuze wazi ukuthi udla malini nokuthi udlani nsuku zonke.
Gwema Ukudla Okungenamsoco kanye Nokudla okulula
Bheka kanzima isikhathi eside ekudleni kwakho futhi ubone ukuthi kuhlanganisani. Ingabe ukudla kwakho okuningi kuza ngesimo se ukudla okungenamsoco kanye nokudla okulula ? Ingabe ujwayele ukudla ama-nibbles asheshayo lapho indlala ihlasela esikhundleni sokudla okunomsoco okukugcina usuthi isikhathi eside? Uma kunjalo, udinga ukushintsha i-pronto yakho yokudla ngoba ukudla okugayiwe kakhulu noma ukudla okungenamsoco kuvame ukuba nama-kilojoule aphezulu. Ngokukhipha lokhu kudla okuyingozi ekudleni kwakho, uzokwazi ulahlekelwe isisindo ngokushesha . Zenzele impilo ibe lula ngokugcina indlu yakho, indawo osebenzela kuyo kanye nekhishi kungenakudla okungenampilo. Uma uqala ukuqoqa ukudla okunempilo, uzothola ukuthi uzoqala ukudla okunempilo.
Ucwaningo lwase-Swedish lwango-2014 lwathola ukuthi amafutha agcwele avame ukusenza sigcine amafutha e-visceral amaningi kunalawo e-polyunsaturated. Lapho izifundo zocwaningo zidla ama-calories angu-750 ngaphezulu nsuku zonke amasonto ayisikhombisa, kungaba ngamafutha esundu (agcwele) noma amafutha kabhekilanga (i-polyunsaturated), labo abadla amafutha agcwele (amafutha esundu) bathola amafutha e-visceral amaningi kuyilapho labo ababenamafutha e-sunflower e-polyunsaturated bathola imisipha eminingi kanye namafutha omzimba amancane.
Gwema ukudla ezindaweni zokudlela eziningi ngangokunokwenzeka ngoba ukudla kwendawo yokudlela kuvame ukunotha ngamafutha e-trans, ushukela kanye namafutha angagcwele angena ngqo esiswini sakho. Sebenzisa isifutho sokupheka ekhaya futhi usebenzise amafutha afana namafutha omnqumo angenabungozi kangako. Uma ungeke ukwazi ukugwema ukudla ngaphandle, gwema ukugqoka isaladi, isoso, kanye ukudla okune-carb ecebile bese ukhetha amasaladi namaprotheni athosiwe esikhundleni salokho.
Uma kuziwa ekudleni okulula, gcina kuncane izingxenye zokulunywa okunempilo njengezaqathi, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, ama-apula, neyogathi nawe ukuze ungalingeke ukuba udle okuthile okungenampilo. Khumbula ukuthi kufanele uziqeqeshele ukudla okulula emahoreni angama-4-6 kuphela ngemuva kokudla kwakho kokugcina. Ukudla ebusuku kakhulu kubi kakhulu ngakho ziqeqeshe ngokubeka isikhathi sokugcina sokufika ekhaya.
Phuza Amanzi Anele
Ukulahlekelwa isisindo akuyona nje mayelana ukudla kahle kodwa ukuphuza kahle . Udinga ukuhlala u-hydrated usuku lonke ukuze uthole impilo yakho jikelele futhi usize imizamo yakho yokulahlekelwa isisindo. Ukuphuza amanzi amaningi kukugcina uzizwa ugcwele futhi kukuyekise ukuzitika ukudla okungenampilo . Ungakhohlwa ukuphuza okungenani izingilazi zamanzi eziyi-8 ngosuku.
Ithiphu: Phuza ingilazi yamanzi ngaphambi kokudla kwakho ukuze isisu sakho sigcwale futhi ungagcini ngokuzitika ngokweqile.
Qala Ukwenza Ukuzivocavoca Kwe-Cardio
Ukunciphisa nje ukudla kwakho ngeke kube nakho umthelela ezibambeni zakho zothando uma ungayengezi ngokuzivocavoca. Kwenze umgomo wakho ukusebenza kwezinye cardio esimisweni sakho nsuku zonke njengoba ishisa amafutha. Ungazama ukugijima, ukuhamba ukhuphuke umqansi, ukugibela izintaba, ukugibela ibhayisikili, ukudansa, kanye ne-kickboxing...qinisekisa nje ukuthi ubamba iwashi okungenani isigamu sehora lokuzivocavoca kwenhliziyo nemithambo yegazi okuqine kakhulu izikhathi ezi-5 ngeviki. 13. Uma ufinyelela kukho, zama ukujima kwe-High-intensity interval training (HIIT) lapho kuzodingeka ukuthi uzilolonge ngamahlamvu amafushane okuzivocavoca okunamandla kwe-aerobic, okulandelwa yisikhathi sokululama. Ucwaningo luye lwabonisa ukuthi i-HIIT iyasebenza kakhulu indlela yokulahlekelwa lezo zibambo zothando .
Kodwa-ke, uma wesatshiswa umcabango wokwenyusa ngokuzumayo uhlelo lwakho lokuzivocavoca kwe-cardio, qala kancane ngokwenza eminye imisebenzi efana nokubhukuda, ukusebenza ngomshini oyi-elliptical noma ukuhamba okungase futhi kukunikeze izinzuzo eziningi ezifanayo ze-cardio. Futhi uma isimiso sakho esimatasa sikuvimbela ekusebenzeni okwengeziwe, zama futhi ukhuphule amaleveli omsebenzi wakho ovamile ukuhamba ngaphezulu nokusebenzisa imoto kancane, ukugwema ukuhlala amahora amade nokuthenga i-pedometer noma i-tracker yokufaneleka ukuze ulandelele amaleveli akho omsebenzi. Kuzokusiza ukukukhumbuza ukuthi uvuke futhi uthathe uhambo lapho usuhlale isikhathi eside kakhulu.
Ama-crunches namapulangwe
Kukhona ukuzivocavoca okuthile okunomthelela omkhulu ukunciphisa izibambo zothando . Isibonelo, ithoni yebhayisikili, isisu sakho nesibambo sothando. Lala ngomhlane izandla zakho ngemuva kwekhanda lakho. Phakamisa imilenze yakho unyawo olulodwa ngaphezu komhlaba bese ugoba idolo lakho lesokunxele, ulibhekise ngasekhanda lakho. Sonta futhi wenze indololwane yakho yesokudla ihlangane nedolo lakho langakwesokunxele. Yenza okufanayo ngakolunye uhlangothi.
Amapulangwe aseceleni enza ithoni yomgogodla wakho futhi aqinise ama-oblique akho. Ngena endaweni yepulangwe eseceleni indololwane yakho ikusekele, nenye ingalo okhalweni lwakho. Gcina umzimba wakho uqondile futhi ubambe imizuzwana engu-30-60. Phinda ngakolunye uhlangothi. I-toning yomzimba wonke izivivinyo ezifana yoga futhi amaPilates nawo alungele ukuhlanganisa umzimba wakho wonke.
Ungakhohlwa ukufaka ukuqeqeshwa kwesisindo emsebenzini wakho ngoba kuzokusiza ukuthi uthole amandla futhi ushise ama-calories amaningi lapho uphumule ngokukhuphula imetabolism yakho. Inhlanganisela yokuqeqeshwa kokumelana nokuzivocavoca kwe-aerobic yenza izimanga ukunciphisa amafutha esiswini .
Uma ukuthola kunzima ukunamathela esimisweni sakho sokuzivocavoca, zitholele umngane wokuzivocavoca ukuze nigcine omunye nomunye ekhuthazekile. Lokhu kufakazelwe ucwaningo oluye lwabonisa ukuthi ukusebenza nomngane empeleni kungakwenza wehlise isisindo esiningi kunalapho uzivocavoca wedwa.
Landela
Ukwehlisa isisindo kungaba uhambo olunzima futhi kuzoba nezikhathi lapho uzizwa udangele futhi ungenandaba nokuqeda uhambo. Kodwa-ke, ukugcina umkhondo ojwayelekile wohambo lwakho kanye nezilinganiso ezibalulekile, kungakhathaliseki ukuthi zincane kangakanani, kungakusiza uhambe. Yenza itheyiphu ilinganise umngane wakho bese ulandelela izilinganiso zakho ukuze ubone ukuthi ulahlekelwe ngamayintshi amangaki okhalweni noma esiswini sakho. Ukulahlekelwa ngamasentimitha nakho kuyinqubekelaphambili ebalulekile njengoba imisipha inesisindo esingaphezu kwamafutha. Zilinganise ngaphambi kokuthi uqale kweyakho Uhambo lokulahlekelwa isisindo .
Khumbula ukuzikala wena njalo. Hamba esikalini sokulinganisa okungenani izikhathi ezimbalwa ngeviki ekuseni ngaphambi kokudla kwasekuseni ngemva kokulahla izingubo zakho. Ukulandelela njalo kuzokusiza wazi ukuthi yini esebenzayo nokuthi yini engasebenzi bese ungakwazi ukulungisa ukujima kwakho ngendlela efanele.
Ngaphandle kwengcindezi
Lokhu kungase kukumangaze kodwa amazinga okucindezeleka okuphezulu angaya ngqo okhalweni lwakho. Ukucindezeleka okuningi akugcini nje ngokuphazamisa impilo yakho yengqondo, kodwa kungalimaza nempilo yakho yomzimba. Ukucindezeleka kubangela ukukhululwa kwe-Cortisol eyaziwa nangokuthi i-hormone yokucindezeleka, eye yahlobene nokuzuza kwesisindo endaweni yesisu. Zama ukuzindla noma i-yoga ukwehlisa amazinga akho okucindezeleka.
Zama ukuthola ubuthongo obuningi njengoba ukuntuleka kokulala nakho kuholela ekukhishweni kwe-cortisol lokho kubangela ukukhuluphala . Abantu abangenabo ubuthongo thola isisindo ngokushesha futhi ukuthole kunzima ukuyivala. Ucwaningo lubonise ukuthi labo abalala ngaphansi kwamahora amahlanu ebusuku babenamafutha amaningi esiswini kunalabo abalala amahora ayisikhombisa kuya kwayisishiyagalombili kusho ucwaningo lwango-2010 lweWake Forest University. Ukungalali kancane kuholela esifweni sikashukela kanye nokukhuluphala ngokweqile ngakho qiniseka ukuthi uthola ubuthongo obungaphazanyiswa amahora ayisikhombisa kuya kwayisishiyagalombili ubusuku ngabunye.
Kodwa-ke, qiniseka ukuthi awuzami ukunxephezela ukulala okulahlekile ngokuphahlazeka noma ukulala kakhulu ngezimpelasonto. Ucwaningo lwakamuva lwaseBrigham Young University lubonise ukuthi abesifazane abalala futhi bavuke ngesikhathi esifanayo njalo ebusuku banamazinga aphansi amafutha emzimbeni. Imikhuba yokulala engajwayelekile yenza iwashi lakho langaphakathi lihlanye futhi likhiphe amahomoni alungele amafutha njenge-cortisol.
Ungafunda futhi uqhubeke Indlela Yokuqeda Izibambo Zothando .
