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I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi Ungaphuthelwa
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Bamba iteyipu khona manjalo, zisonge uzungeze ngezansi nje kwenkinobho yesisu sakho, bese uhlola ukuthi isilinganiso sifundeka kanjani ngo-94 cm (37 in) noma ngaphezulu. Uma kwenzeka, sekuyisikhathi sokuthi uthathe isenzo.
Amafutha we-Belly angaphezulu kakhulu kwenani elinenkani, isisindo esingabukeki esifundeni somzimba wakho esiswini. Ukuthwala amafutha ezungeze i-midsection yakho, noma ngabe umncane kwenye indawo, empeleni kudlulela ngalé kwalokho.
Amafutha weBelly nawo avula iminyango yenqwaba yezinkinga zezempilo ezibandakanya kepha ezingagcini ekuhlaselweni yinhliziyo, isifo sohlangothi noma isifo sikashukela. Uma indawo ivulekile, kukhona okungenani izifo ezingama-39 ezahlukahlukene ezixhunyaniswe nokukhuluphala esiswini okubandakanya nezingozi zomdlavuza.
Ngokusobala manje, sekuyisikhathi sokuthola isisindo esinempilo. Funda kulezi zeluleko ezilandelayo ukuze uncike ngezinhlelo zokudla okunempilo neziphakamiso zokuzivocavoca ezizokugcina ungcono kakhulu.
Ukudla Okungcono, I-Slimmer Belly
Izizathu ezimbili ezinkulu zokuthi kungani izidlo zivame ukwehluleka kungenxa yokuthi zikhawulela kakhulu ngohlobo lokudla okudlayo, noma zikushiya uzizwe sengathi awudlanga lutho.
Kunoma ikuphi, uvame ukugqashula ohlelweni bese ushaya imikhuba yakho emibi emidala. Futhi, ilapho kanye kwenzeka khona okubi. Wenzani? Ake sikuhlukanisele yona.
Ukususa lawo mafutha esisu angafuneki, ngokushesha udinga ukunciphisa ukudla okunoshukela nokwenziwe futhi ulethe ukudla okuphelele nokudla okunefayibha ephezulu. Udinga futhi ukufaka i-leash ekudleni kwakho kwama-carbohydrate.
Ukusetshenziswa kwama-calories angamaphesenti angama-40 avela kuma-carbs kufakazelwe ukuthi kuyasebenza ekunciphiseni amafutha esiswini.
Udinga Kangakanani Ukudla Ukuze Uphulukise Amafutha E-Belly?
- Qala ngokungeza ezinye izithelo, imifino, okusanhlamvu okuphelele, nobhontshisi ekudleni kwakho - okuzothuthukisa ukudla kwakho kwe-fiber ngokwemvelo.
- Yidla amaprotheni anele asezingeni eliphakeme akha onke ama-amino acid abalulekile. Amaprotheni anjalo angatholakala ngokujulile ezinkukhu, izinhlanzi, amaqanda, i-tofu, njll.
Ungawanaki amafutha anempilo njengengxenye yokudla kwamafutha esiswini sakho. Uzozithola kumafutha wemifino, amantongomane, imbewu kanye nama-avocado.
Uhlelo Lokudla Olufanelekile
Kwebhulakfesi:
Okusanhlamvu okusanhlamvu noma oatmeal (1 1/4 inkomishi), ubisi olungenamafutha (izinkomishi ezi-2), ama-alimondi noma amanye amantongomane (4 Tbsp), nezithelo zomvini (2 Tbsp). Lokho kufinyelela kuma-calories angama-591, amagremu angama-29 amaprotheni, ama-gramu angama-78 ama-carbohydrate, nama-gramu ayi-18 amafutha.
Ukudla kwasemini:
Isemishi elenziwe ngesinkwa sokudla okusanhlamvu (izingcezu ezi-2), inyama noma i-tuna ekheniwe (5 oz), ushizi onamafutha ancishisiwe (ucezu olu-1), utamatisi (izingcezu ezi-2), imayonnaise (1 Tbsp), isanqante (1), nejusi le-orange ( 1 inkomishi). Lokho kusho ingqikithi yamakholori angama-666, amagremu angama-41 wamaprotheni, amagremu angama-71 ama-carbohydrate, nama-gramu angama-25 amafutha.
OkweDina:
Inyama efana nengulube, inkukhu, noma ukudla kwasolwandle (5 oz), isaladi (1 inkomishi), imifino enamaqabunga aluhlaza (1 inkomishi), isitashi esifana nesinkwa, amazambane, noma ipasta (ucezu olu-1 noma inkomishi eli-1), nezithelo (3/4) inkomishi). Futhi usebenzise ama-khalori angama-379-953, 23-53 amagremu wamaprotheni, ama-33-109 amagremu ama-carbohydrate, nama-12-43 amagremu amafutha.
Okokudla okulula (ungakuhlukanisa kube kubili):
Isinkwa esiphelele (2 izingcezu), ibhotela lamantongomane (2 Tbsp), ubisi olungenamafutha (izinkomishi ezi-2), ne-apula (okulingene oku-1). Lokho kulingana nama-calories angama-629, ama-31 amagremu wamaprotheni, ama-gramu angama-83 ama-carbohydrate, namafutha angama-20 amagremu.
Sebenza Ngokuhlakanipha
Ukudla kukodwa akwanele ukukusiza ukunciphisa amafutha esiswini. ICardio ingaba enye yezinto ezinhle kakhulu ukuthi amadoda alahlekelwe ngamanoni esiswini. Ukuze uthole imiphumela emihle, kufanele wenze imizuzu engama-30 kuye kwengama-60 yokuzivocavoca umzimba nsuku zonke, izinsuku ezinhlanu ngesonto. Ukuhamba ngesivinini noma umdlalo wethenisi ophindwe kabili futhi kubalwa njengemisebenzi yokuqina okulingene. Kufanele futhi uzenzele eminye imisebenzi engeyona yokuzivocavoca, njengokuthatha izitebhisi, ukuvuka etafuleni lakho njalo ngehora ukuzelula nokuzulazula, ukuhambahamba lapho usocingweni noma endaweni yokupaka ekugcineni kwenkatho.
Ngokuphathelene nemisebenzi yokwakha imisipha, ungagcini ngokuhlala phansi. Zijwayeze yonke imisipha yakho enkulu-izingalo, imilenze, iqolo, amahlombe, kanye nokungabikho kwakho kabili ngesonto ngokusebenzisa ama-push-up, ama-pull-up, nama-squats.
Kuyaqondakala ukuthi abantu manje sebazi kahle ukuthi amafutha abo esiswini abukeka kanjani futhi bakhulise ukuzethemba okwanele ukungakhathaleli, noma ngabe kunjani. Kepha ukukhuluphala esiswini akulungile. Lokho kungenxa yokuthi kuhlotshaniswa nezizathu ezithile zezokwelapha ezisemthethweni futhi akukhona nje ukuthi ubukeka kanjani esibukweni.
Landela amathiphu angenhla ukugcina isisu sakho samafutha futhi usazise ukuthi kukusebenzela kanjani noma ngabe uneziphakamiso ezithile kithi, esigabeni sokuphawula ngezansi.
