UNGAWANCIPHISA KANJANI AMAFUTHA ETHANGA EKHAYA

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Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Neha Ghosh Ngu UNeha Ghosh ngoDisemba 10, 2018

Amathanga anethoni enhle iphupho lawo wonke umuntu futhi kungani kungenjalo? Ngubani ongafuni imilenze ebukeka iphilile abangayibonisa ngokuzethemba? Ngakho-ke, kule ndatshana, sizobe sibhala ukuthi unganciphisa kanjani amafutha ethanga ekhaya.

Amafutha ethanga angafuneki abonakala kakhulu kwabesifazane kunabesilisa. Kodwa-ke, nabesilisa bavame ukuba namafutha ethanga. Futhi, kusukela ngesikhathi sokuzalwa kuze kube seminyakeni eyisithupha ubudala, inani nosayizi wamaseli anonile kuyanda kuwo womabili amantombazane nabafana okuholela ekukhuleni okulinganayo kwamafutha omzimba.

Kepha njengoba ukhula, amahomoni aqala ukuqoqwa kwamafutha azungeze amathanga, izinqe nezinqe zabesifazane nasesifundeni sesisu sabesilisa. Empilweni yabo yonke, abesifazane banamaphesenti aphezulu emafutheni omzimba ngoba, ngemuva kweminyaka eyisishiyagalombili, amantombazane aqala ukuzuza isisindo samafutha ngezinga elikhulu uma kuqhathaniswa nabafana. Lokhu kusheshiswa kwamafutha kubangelwa ikakhulu yizinguquko emazingeni ama-hormone abesifazane.

Okunye okubi abesifazane ababhekana nakho ngamafutha ethanga yi-cellulite, okwenza isikhumba emathangeni sibonakale sishwabene futhi sinesigaxa. Kwenzeka lapho amafutha amaningi efakwa ecindezela izicubu ezixhuma ngaphansi kwesikhumba. Emadodeni, i-cellulite ayibonakali kangako ngoba ivame ukuvela okhalweni noma esiswini.

Inhlanganisela yokudla nokuvivinya umzimba iyadingeka ukuze ulahlekelwe amanoni emathangeni akho nakwezinye izingxenye zomzimba. Nakhu ukuthi unganciphisa kanjani amafutha ethanga.

1. Hlanganisa Umzimba Wakho

Ukufakela umzimba wakho ngamanzi ngeke kugweme kuphela ukoma kodwa kuzosiza nasekulahlekelweni kwamafutha njengoba kusiza ukukhipha ubuthi obuyingozi, futhi kuhambise izakhi kumaseli, njll. ^[1] . Ngamathanga anethoni efanele, phuza izingilazi zamanzi eziyisikhombisa kuya kweziyisishiyagalombili nsuku zonke.

Gwema ukuba namasoda, iziphuzo zamandla noma amajusi agxilwe njengoba aqukethe ama-calories angenalutho noshukela omningi. Phuza ingilazi yamanzi imizuzu engama-30 ngaphambi kwakho konke ukudla ngoba lokhu kuzokhohlisa ingqondo yakho ukuthi ikholelwe ukuthi isisu sakho sigcwele futhi uzoba nezifiso ezincane. Lokhu kuzosiza ekulahlekelweni ngamafutha ethanga namafutha omzimba jikelele nawo ^[okubili] .

2. Nciphisa ama-Carbohydrate Alula

Ama-carbohydrate alula awakulungele uma kukhulunywa ngokulahlekelwa ngamafutha ethanga. Kungenxa yokuthi zine-fiber encane futhi zigaywe ngokushesha okuzodala ukuphakama kwamazinga kashukela egazini futhi kube nomthelela ekudleni ngokweqile ^[3] . Ngakolunye uhlangothi, ukusetshenziswa kwama-carbohydrate ayinkimbinkimbi kukulungele ngoba kumuncwa umzimba wakho kancane futhi kugcina isisu sakho sigcwele isikhathi eside ngenxa yokuqukethwe kwe-fiber ephezulu. Izibonelo ze-carbs eziyinkimbinkimbi okusanhlamvu okuphelele, irayisi elinsundu, ukolweni ophelele, ama-oats, njll.

3. Yiba Nezithelo Nemifino

Izithelo nemifino kuthathwa njengokudla okungcono kakhulu uma kukhulunywa ngokulahlekelwa ngamafutha ethanga njengoba enama-calories aphansi kakhulu futhi ukuwadla ezingxenyeni ezinkulu ngeke kuthinte umzimba wakho nganoma iyiphi indlela ^[4] . Lokhu kuzokugcina usuthi isikhathi eside. Yidla izithelo ezintsha nemifino ngokuzifaka kumasobho kanye namasaladi esikhundleni sokuyifaka ngamasaladi nokufakwa nososo.

4. Khulisa Ukudla Amaphrotheni

Amaprotheni yi-macronutrient engakusiza ukuthi uhlale ugcwele kuma-calories ambalwa. Lokhu kwenza kube lula ukukhipha amathanga akho bese ushise amanoni omzimba jikelele. Ngokuya ngocwaningo olwenziwe yi-American Journal of Clinical Nutrition, abantu abalandela ukudla okunamaprotheni aphezulu bashisa ama-calories amaningi futhi bakugcina besuthe kakhulu ngemuva kokudla ^[5] . Futhi ukuba nokudla okuneprotheni ephezulu kuzokunikeza isisindo somzimba esinciphile futhi lokho kubalulekile lapho uzama ukukhipha amathanga akho.

5. Yidla i-Omega 3 Fatty Acids

Ama-omega 3 fatty acids akhona ezinhlanzini ezifana ne-salmon, i-mackerel, i-herring, njll. Lawa mafutha acid adingeka emzimbeni ukuze athole izicubu ezibushelelezi nesikhumba. I-cellulite emathangeni ingahle yephulwe ngosizo lwama-antioxidants akhona kulezi zinhlanzi ezinamafutha futhi ngaphezu kwalokho, ukuba khona kwe-omega 3 fatty acids kungalungisa izicubu zesikhumba ^[6] . Ngakho-ke phokophela ukunikezwa okungu-4-5 kwezinhlanzi ezinamafutha masonto onke ukukhuthaza ukunciphisa kwe-cellulite.

6. Nciphisa Ukudla Kwasawoti

Ukusetshenziswa kokudla okunosawoti okweqile kuzodala ukugcinwa kwamanzi ngokweqile achoboza isisu sakho, izinkalo namathanga akho. Uma udla usawoti omningi, kulondolozwa amanzi amaningi emzimbeni wakho kunokuhlungwa izinso. Lokhu kubangela umfutho wegazi ophezulu ^[8] . Ngokwe-American Heart Association, abantu badinga u-2,300 mg we-sodium ngosuku futhi babe ngaphezulu kwalesi samba ngesimo sososo, isobho elisethinini namathosi kuzolimaza uhlelo lwakho.

7.Ukuhamba (iTreadmill)

Ingabe ukuhamba kuhle ngamathanga amancane? Ukuhamba kusebenza ngazo zombili izindlela - eyodwa, kusebenza njengokuvivinya umzimba okuphansi kwe-toning futhi kubili, kuyasiza ekushiseni amakhalori kuwo wonke umzimba. Ungaqala ngokuhamba ngejubane elijwayelekile kepha, qiniseka ukuthi isinyathelo sakho ngasinye siqinile. Njengoba usujwayela ukuhamba, kancane ukwandisa ijubane lakho, lokhu kuzokucindezela emathangeni akho futhi kushise amanoni ^[7] . Hlela imizuzu engu-30 yokuhamba ngosuku.

8. Yenza Izikwele

Izikwele ukuvivinya umzimba okuphelele kulabo abaphatha amafutha omzimba athe xaxa emathangeni abo, okhalweni nasesinqeni. Ama-squats asiza ekwakheni isisindo somzimba esinciphile futhi anikeze ngamathanga amancane, aqinile futhi anethoni. Kungasiza futhi ekwehliseni i-cellulite kuphela uma uyihlanganisa nokudla okunempilo. Khumbula amakholori owashisayo, kulahleka amafutha amaningi emathangeni akho nasemzimbeni wonke.

9. Intambo Yeqa

Ngokusho koMkhandlu WaseMelika Ngokuzivocavoca ukulahlekelwa ngamafutha ukusuka endaweni ethile yomzimba akunakwenzeka, udinga ukulahla amafutha kuwo wonke umzimba kufaka phakathi amathanga. Ukwenza ukuzivocavoca ngezintambo kusiza ekulahlekelweni isisindo somzimba jikelele futhi kunciphisa amathanga akho. Isebenza ngokwenza kusebenze imisipha emikhulu yomzimba ongezansi futhi inyuse isisindo somzimba esinciphile. Lokhu kuvivinya umzimba kwakha ukukhuthazela kwakho kwemisipha, esikhundleni samathanga emisipha okuzokuvumela ubone ukwehla kosayizi wemilenze yakho njengoba wehla emzimbeni.

10.Ukugijima (iTreadmill)

Uma usebenza, ushisa amakhalori futhi kukhuthaza amathanga anciphile ^[9] . Kodwa-ke, uma ugijima usuku olulodwa noma ezimbili bese uthatha ikhefu isonto bese uqala futhi izinsuku ezimbalwa ngeke ikunikeze imiphumela emihle. Udinga ukugijima nsuku zonke ngejubane elilinganiselwe ukuze ushise amanoni ethanga ngempumelelo. Hlela imizuzu engu-30 yokusebenza ngosuku.

11. Ukuhamba ngebhayisikili

Ukuhamba ngebhayisikili ukuzivocavoca kwenhliziyo okuzosiza ukunciphisa amafutha omzimba jikelele kubandakanya namathanga ^[10] . Ukugibela umjikelezo kusebenza emathangeni akho ngokunciphisa amanoni emathangeni akho. Ngaphezu kwalokho, uzoshisa amakhalori amaningi ngenkathi uhamba ngebhayisikili okuzoya ngokuqina kokuzivocavoca kwakho nesisindo sakho.

12. I-Yoga

Izimo ezithile ze-yoga zingasiza ukunciphisa amathanga akho njenge-warrior pose, i-crescent lunge, i-goddess pose, i-side lunge, i-eagle pose, i-airplane pose, i-dancer pose ne-chair pose. Noma iyiphi i-yoga pose ekuvumela ukuthi ulinganise emlenzeni owodwa izophonsela inselelo amathanga akho. Kodwa-ke, lezi zibonakaliso ze-yoga aziqondisi ngqo amathanga akho, futhi zisebenza ekulahlekelweni kwamafutha omzimba jikelele.

Amanye Amathiphu Awusizo Wokushisa Amafutha Ethanga

Khuphuka izitebhisi esikhundleni sokuthatha ikheshi uma kunesidingo.

Ukulandelela ukudla kwakho kuzokuvumela ukuthi ugcine ithebhu yokuthi udla malini.

Gwema ukuba nezinto zokudla okunamafutha njengamakhekhe, izinja ezishisayo, ama-burger, njll.

Lala ngokwanele nsuku zonke njengoba ukulala kwaziwa ukusiza ekunciphiseni isisindo.

Buka Izinkomba ze-Article

[1]UPopkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Amanzi, hydration, kanye nempilo. Ukubuyekezwa kokudla okunomsoco, 68 (8), 439-458. i-doi: 10.1111 / j.1753-4887.2010.00304.x
[okubili]UVij, V. A. K., noJoshi, A. S. (2014). Umphumela wamanzi amaningi ngokweqile esisindweni somzimba, inkomba yomzimba, amanoni omzimba, nokudla kwabahlanganyeli besifazane abakhuluphele ngokweqile. Ijenali yesayensi yemvelo, ibhayoloji, nemithi, 5 (2), 340.
[3]ULudwig, D. S., Majzoub, J. A., Al-Zahrani, A., Dallal, G. E., Blanco, I., noRoberts, S. B. (1999). Ukudla okuphezulu kwe-glycemic index, ukudla ngokweqile, nokukhuluphala. Izifo zezingane, 103 (3), e26-e26.
[4]UCharlton, K., Kowal, P., Soriano, M. M., Williams, S., Amabhange, E., Vo, K., & Byles, J. (2014). Izithelo nemifino ukudla kanye nesisindo somzimba kusampula enkulu yamadoda nabesifazane base-Australia abaneminyaka ephakathi. Amakhemikhali, 6 (6), 2305-2319.
[5]ULeidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D.,… uMattes, R. D. (2015). Indima yamaprotheni ekwehliseni isisindo nokugcinwa. I-American Journal of Clinical Nutrition, 101 (6), 1320S – 1329S.
[6]UBuckley, J. D., & Howe, P. R. (2010). I-omega-3 polyunsaturated fatty acids engamaketanga amade ingasiza ekunciphiseni ukukhuluphala-ukubuyekeza. Amakhemikhali, 2 (12), 1212-1230.
[7]URyan, A. S., Nicklas, B. J., Berman, D. M., & Dennis, K. E. (2000). Ukuvinjelwa kokudla nokuhamba kunciphisa ukubekwa kwamafutha maphakathi nendawo kwabesifazane asebekhulile abakhuluphele–. Ijenali yaseMelika yokondla ngomtholampilo, 72 (3), 708-713.
[8]UDahl, uLK (1961). Indima engenzeka yokusetshenziswa okungapheli kasawoti ku-pathogenesis ye-hypertension ebalulekile. Ijenali YaseMelika Yezenhliziyo, 8 (4), 571-575.
[9]UWilliam, P. T. (2013). Ukwehla kwesisindo esikhulu kunokugijima kunokuhamba phakathi no-6.2-yr wokulandela okuzayo. Imithi nesayensi kwezemidlalo nokuzivocavoca umzimba, i-45 (4), i-706.
[10]UQuist, J. S., Rosenkilde, M., Petersen, M. B., Gram, A. S., Sjödin, A., & Stallknecht, B. (2017). Imiphumela yokuhamba okusebenzayo kanye nesikhathi sokuzilibazisa ekulahlekelweni kwamafutha kwabesifazane nakwabesilisa abanokukhuluphala ngokweqile nokukhuluphala: isilingo esilawulwa ngokungahleliwe. Ijenali Yomhlaba Wonke Yokukhuluphala, 42 (3), 469-478.