Indlela yokukhawuleza ukulahleka ubunzima ekhaya? Indlela yokunciphisa umzimba: ukutya, ukuzivocavoca

Imilinganiselo yanamhlanje yefashoni kunye nobuhle iyanxuwa kakhulu kumfazi. Uninzi lwabasetyhini bahlala befana nezibonelo ezincinci kunye neenkwenkwezi ze-movie. Kodwa impilo yokuhlala kunye nokutya okungafanelekanga kubangela ukuqokelela kwamafutha amaninzi. Ngako oko, umbuzo oyintloko othakazelisa amaninzi kwabesetyhini banamhlanje kukuba "njani ukukhawuleza ukulahlekelwa isisindo ekhaya?". Ziyazikhupha ngokwezidlo ezihlukeneyo kunye nokuzivocavoca, ukusela amacwecwe kunye nokuzama iindlela ezahlukeneyo zokulahlekelwa isisindo. Kodwa akusiyo wonke umntu unceda. Kwaye ngokunyuka kwiimagazini zamabhinqa kunye neforamu unokuhlangabezana nesicelo esibi: "Uncedo lokunciphisa umzimba!". Kodwa ayikho iresiphi enye kumntu wonke, kuba umntu ngamnye ngumntu. Kwezinye iindlela, kukho ukuchasene, umntu unesisindo - isiphumo sokuphazamiseka kwesisombululo. Kwaye ezinye iindlela zokutya kunye neesidlo azikwazi ukulungiswa. Ngoko ke, nabani na ochaphazelekayo ngokukhawuleza ukuba banciphise ubunzima ekhaya, kufuneka bafunde le ngcaciso ngokubanzi kunye nokusebenza kwendlela nganye.

Iimpawu zengxaki

Kutheni abantombazana abaninzi banenkxalabo malunga nale nto? Isalathisi esincinci asiyiyo imfashini kwaye inhle. Kwindoda ehlambulukileyo kwaye emsebenzini, isimo sengqondo sahluke, kwaye impilo yakhe ilungile, kunye nesimo sakhe sengqondo. Unelungelo lokunxiba nayiphi na impahla, akayikwesaba ukuya elunxwemeni. Kodwa ngelishwa, a baninzi abafazi abanalo ithuba. Umsebenzi onobudala kunye nokuphila kwindlela yokuphila ekhokelela ekunciphiseni ukunyuka kwekhalori. Kwaye wonke umntu uyakuthanda ukutya. Ngokukodwa ukususela ngoku ukutya kuyenzeka, ukubeka ngokuthobeka, akunakuncedo. Yiloo nto abafazi abahluphekayo abahluphekayo phambi kwexesha elwandle, iplanga okanye intlanganiso ebalulekileyo. Bazama ngethuba elifutshane lokunciphisa umzimba, okwenziwe ixesha elide. Kodwa abo banomdla wokukhawuleza ukuba banciphise ubunzima ekhaya kufuneka baqonde ukuba ukutya okufutshane kwexesha elifutshane okanye ukusetyenziswa kwenyanga kunokunceda ukunciphisa umzimba, kodwa ngokuqhelekileyo emva kwexesha i-fat deposits ibuya. Ngoko ke, into ephambili ekuxazululeni le ngxaki ingqinelana.

Imigaqo eyisiseko yokulahlekelwa kwesisindo

Kukho amabhinqa asele azame iindlela ezininzi zokunciphisa umzimba kwaye azive ukuba akukho namnye uncedisayo. Kodwa inyaniso kukuba umntu ngamnye uhlukile. Kwaye kubaluleke kakhulu - kufuneka uguqule indlela ophila ngayo kwaye ulonge impilo yakho kunye nesondlo rhoqo imihla ngemihla. Abo bafuna ukunciphisa umzimba, kufuneka ugcine imithetho emininzi:

1. Ukutya ngokuchanekileyo. Oku akukona nje ukugatywa kweemveliso ezithile, kodwa kunye nokumiselwa kombuso, ukunciphisa iindawo kunye namanzi aneleyo.

2. Gcina rhoqo imihla ngemihla. Oku kuthetha ukulala ngexesha, ukulala, ukuphumla okunye kunye nokusebenzisa.

3. Hambisa ngaphezulu. Ngenxa yoko, akuyimfuneko ukuya kwi-gym, unokuhamba ngokuqhelekileyo.

4. Ukuvuthwa ngokomzwelo ekulahlekeni kwesisindo. Zonke iindlela zokunciphisa umzimba kufuneka zithathwe ngovuyo, kuphela ke ziyakwazi ukuzisa iziphumo.

Kuthetha ukuthini ukutya ngokufanelekileyo?

Abo bafuna ukukhawuleza ukunciphisa umzimba ngokutshintshwa kokutya kufuneka baqonde ukuba utshintsho olunjalo alufanele lube lukhuni. Zonke izidlo ezifanelekileyo ezibonisa ukuba ukulahleka kwesisindo ngokukhawuleza kunokulimaza impilo yakho. Kwaye ngokuqhelekileyo emva kwabo ubunzima bubizwa kwakhona. Ngoko ke, ukulahleka kwesisindo kubaluleke kakhulu ukutya ngokufanelekileyo rhoqo. Kuthetha ukuthini oku?

- Kubalulekile ukunciphisa ubukhulu bokukhonza, ngenxa yoko kulungile ukusebenzisa amacwecwe amancinci.

- Kuyinto enqwenelekayo ukutya ngexesha elinye, ngoko ukutya kuya kuba ngcono.

- Abo bafuna ukunciphisa umzimba kufuneka banqabe ukutya kunye nokutya ekuhambeni, kwiimeko ezimbi kakhulu kuvumelekile ukuba badle i-apula okanye inxalenye yamantongomane.

- Ukutya kufuneka kuhlolwe, ngoko kufuneka udle ngokukhawuleza, unike ixesha elaneleyo lokutya.

- Imeko ebalulekileyo - ungaphazanyiswa ngelixa udla. Oku kuthetha ukuba kukho i-TV embi okanye ikhomputha.

- Musa ukula ukudla kwasekuseni, kuba kusasa umzimba uphonsa amandla amaninzi, kungcono ukunciphisa inani lokutya kusihlwa.

- Ukutya kufuneka kube nokulinganisela, oko kukuthi, akufanele ukhiphe ngokupheleleyo kwi-carbohydrates okanye amafutha okutya, kufuneka ulahle ezinye iimveliso.

- Qiniseka ukuba uphuze amanzi amaninzi. Kwaye abo bafuna ukunciphisa umzimba, kufuneka uwathathe umgaqo wesiqingatha seyure ngaphambi kokuba ukutya kwakho kuphuze iiglasi zamanzi afudumele, unakho nge-spoonful honey or juice.

Yintoni endimele ndiyenqabe

Zonke izidlo zokulahlekelwa kwesisindo esiphuthumayo zithetha ukuchaswa kwemveliso eqhelekileyo yabantu. Kodwa ezininzi zazo zifuna ukulahlwa ngokusisigxina. Yikuphi ukutya okumele kungabandakanywa kwisondlo kulabo abafuna ukunciphisa umzimba ngaphandle kokutya:

- ubhiya, amandla kunye naluphi na uphuzo olunokusetyenziswa kotywala;

- i-sausages, i-sausages, iimveliso zokutshaya kunye nokutya okusemathinini;

- naliphi na ukutya okulungiselelwe ukulungelelaniswa kunye nemveliso eqingqiweyo, ngokukodwa ukutya okukhawulezayo;

Iswekile, i-confectionery kunye nemveliso yepuphu;

Iziphuzo ze-carbonate;

Ukutya okuthosiweyo kunye namafutha;

Ityuwa;

I-margarine, i-mayonnaise kunye nezinye i-sauces ezilungiselelwe.

Ukutya okulungileyo

Ngokukhawuleza ulahlekelwe isisindo ngaphandle kokusebenzisa izithintelo ekudleni kunzima. Kodwa ngesidlo kufuneka uqaphele. Emva koko, abaninzi babo bayaphikisana nalabo abaneengxaki zempilo. Kwaye ngokuqhelekileyo emva kokunyameka kokutya kokutya kubhalwe ngokukhawuleza. Oku kubangelwe kwizinto ezikhethileyo zomzimba oqokelela i-fat stores ngexesha lokulamba. Ngoko ke, akukhuthazwa ukuba ulandele ukutya okunzulu ixesha elide. Ukongeza, bonke abantu bahlukileyo, kwaye ukutya kufuneka kukhethwe ngabanye. Kodwa kukho ukutya okusemhlabeni jikelele. Ngokomzekelo, abo bafuna ukunciphisa umzimba baceciswa ukuba bagcine kanye ngeveki iintsuku zokukhupha i-kefir, ii-apula okanye i-oatmeal. Ungasebenzisa kwakhona enye yezidlo ezifutshane ezincedo:

1. Iintsuku ezine. Iqulethe imveliso emine kuphela, ongayidla ngokubanzi njengoko ufunayo iintsuku ezine. Kodwa kufuneka ukuba bangenashukela kunye netyuwa. Leyo inyama ebomvu yenkukhu, ilayisi, i-fat fat-fat, kunye ne-fat-fat cottage cheese. Unako ukusela i-apple ijusi, i-yogurt kunye ne-tea ehlaza.

2. Ukusebenza ngokukhawuleza kungekhona nje ukunciphisa ubunzima, kodwa kuhlambulule umzimba wokutya "ihlobo". Kwakhona ihlala iintsuku ezi-4, ungalahlekelwa ukuya kuma-3-4 kilogram. Ngosuku lokuqala kuphela iziqhamo ezintsha kunye namajezi atshiswayo ngokutsha, ngosuku lwesibini kufuneka uphuze iintlobo ezahlukeneyo zemithi, ngosuku lwesithathu - imifuno, kufuneka idliwe eluhlaza okanye i-stewed, kwaye umhla wokugqibela kufuneka uchithe kwi-klabishi yomhluzi kunye nemifuno.

3. Kukhona enye iveki yokutya ngokukodwa, kodwa ngexesha elifanayo akubanga kubungozi kakhulu emzimbeni njengabanye. Nsuku zonke ukutya kuyafana: kwidlokusasa kufuneka udle i-100 gram ye-fatty free-cottage cheese kunye neziqhamo zeziqhamo nokusela itiye eluhlaza ngaphandle kwentshukela, isidlo sasemini iqulethi yeentlanzi ezilumkileyo kunye nesaladi yemifuno kunye neoli yemifuno, ungadla isityalo esithile sokutya, isidlo sakusihlwa kufuneka Ngo-6 ntambama kwaye iqukethe i-kefir kunye ne-1-2 yeesonka zesonka.

Inkqubo yoqeqesho ekhaya

Ukongezelela ekutshintsheni ukutya, ukuzivocavoca umzimba kuyimfuneko. Ngaphandle kwalokhu, ubunzima bulahlekile emva kokuba ukutya kufike ngokukhawuleza. Ngako oko, umntu kufuneka ahlale ekhonkco kwaye ahlale ehlangene. Ngenxa yoko, akufuneki ukuthenga ukubhalisa kwi-gym. Inkqubo yokuqeqesha ngokufanelekileyo ekhaya iya kunceda ukugcina imisipha ngetoni, ukuxhasa izimo zomzimba ezintle kunye nokuphucula impilo yonke. Kubaluleke kakhulu ukuba umthwalo wenyama uyakuthanda, kufuneka ukhethe into eya kuzisa: i-aerobics, ukudansa, i-yoga, i-pilates okanye i-bodyflex. Yenza ngcono ukusebenzisa i-video tutorials. Kodwa unokwenza izinto ezimbalwa zemihla ngemihla. Uncedo olungcono kakhulu kukunciphisa izikwere zokuzilinganisela, ukuqaqa intambo, ukunyakaza kwe-swing ne-hoop hula-hoop. Kwakhona kufuneka uhambise ngaphezulu emoyeni omtsha: ugibele ibhasikidi, i-rollerblading okanye nje uthathe amanyathelo amanyathelo ngeenyawo. Kwaye ukuze kunciphise ubunzima kumntu, kubalulekile ukubandakanya kwinkqubo yokuqeqesha amandla okufaka isandla ekuphuhliseni i-testosterone.

Indlela efanelekileyo yokuphila

Kubaluleke kakhulu ukuba ukulahleka kwesisindo ukuphelisa ngokupheleleyo imikhwa emibi kwaye kulungelelanise urhulumente welo suku. Ukusetyenziswa kotywala kunye nokutshaya kuyaphazamisa ukuxiliswa komzimba kwaye kuncedise ekuveleni kwezifo ezininzi. Umntu ogulayo alahlekelwa isisindo kunzima kakhulu. Kwakhona kubalulekile ukulala ngokwaneleyo. Yaye ukuba umzimba ungasusa yonke i-slag kwaye igqibe ngokupheleleyo yonke into eyayidliwe emini, kufuneka ulale ngo-10: 11 ngentsimbi. Ukutya kwakhona kuyimfuneko kwimoya yesisu ngexesha leeyure ezithile zenze iirisi ezifanelekileyo zokugaya. Ngoko ukutya kulunge ngakumbi. Ukuzilolonga kwansuku zonke kuyimfuneko: ukuhamba, imidlalo okanye nje ukucoca indlu.

Izixhobo ezincinci

- Ukutyelela i-sauna okanye i-sauna kunceda ukunciphisa umzimba.

- Kukho iimveliso ezinceda ukuphula amanqatha. Ingumququ, iidipefruit kunye nejubusi ijusi.

- Ukuba akukho zichaso , iikholeji ze-cholagogue ezisekelwe kwi-immortelle okanye i-dandelion ziya kunceda.

- Iinkqubo zamanzi: ibumbi lokubhukuda, i-hydromassage, i-soda okanye i-herbal baths ilungile.

- Ungasebenzisa iipremu ezikhethekileyo zokulungiswa komfanekiso, ubusi okanye udonga lwebumba.

Isimo sengqondo

Le ngongoma ebalulekileyo ekulwa nokunyanyisa. Ukunciphisa kudinga ukukhuthazwa kunye nesimo sengqondo esinzulu. Ngaloo ndlela, abalobi abaninzi babhala, bejongene nombuzo wokuthi kulula kangakanani ukulahlekelwa isisindo. U-Allen Carr, umzekelo, ukholelwa ukuba kufuneka uphulaphule umzimba wakho kwaye kukho kuphela okuyiluncedo kuye. Ubhala ukuba umntu kufuneka aqonde imfuno yokuphila ngendlela efanelekileyo kunye nokutya okunempilo, kuphela ke uya kukwazi ukukhawuleza ukulahlekelwa isisindo.