Qeqesha Amafutha eBelly: Esi sisitshixo soMbindi oFlethi

Isisu sithathwa njengengxaki kwindawo yokuqala. Ngomxube ochanekileyo wezemidlalo kunye nesondlo, i-flat middle ayifuni ukuhlala iphupha lombhobho. Sikubonisa awona manyathelo abalulekileyo ekufikeleleni usukelo lwakho.

Isisu esisicaba, esinethoni kakuhle yeyona nto iphambili kubantu abaninzi.

Akumangalisi, kuba iipakethi ezintandathu zihlala zibhiyozelwa kumajelo eendaba ezentlalo njengeyona nto ifanelekileyo yobuhle. Ibhanti lobomi, kwelinye icala, ngokuqhelekileyo ligqalwa njengento engenamsebenzi.

Kodwa okubaluleke ngakumbi kunoko kucingelwa ukuba isiphene esibonakalayo ziingozi zempilo zamanqatha esisu “ombi”.

Kutheni ukutyeba kwesisu kungasempilweni?

Kumaxesha angaphambili, amanqatha esisu ayebalulekile ukuze umntu aphile ngexesha lokunqongophala kokutya. Ngokungafaniyo nokugcinwa kwamafutha ezimpundu okanye emathangeni, okubizwa ngokuba ngamafutha e-visceral esiswini, oko kukuthi amanqatha asezantsi esisu, anokuguqulwa ngumzimba ngokuthe ngqo abe yiswekile aze ngaloo ndlela abe ngamandla.

Namhlanje, nangona kunjalo, le ndlela yokukhusela ayiyomfuneko, ngakumbi kwimibutho yaseNtshona. Nangona kunjalo, amanqatha esisu ahlala ehleli nomntu.

Into eyingozi ngayo kukuba amafutha e-visceral asebenza kakhulu kwi-metabolically. Iqulethe malunga ne-200 yezinto zezithunywa kunye neemolekyuli ezivuthayo ezineziphumo ezibi kakhulu emzimbeni.

Amanqatha esisu ayingozi azincamathela kumalungu anjengesibindi kunye nodakada, ngaloo ndlela enyusa umjikelo wesisu. Iziphumo zeminyaka yokunyuka kwamafutha esiswini zinokuba zizifo ezinjengezi:

• Diabetes
• Igazi elonyukayo
• I-arteriosclerosis (ukubalwa kwemithambo kunye neenqanawa)
• Isibindi esinamafutha
• Ukudumba kwamalungu

Ngokwe-German Federal Centre for Nutrition, i-circumference yesinqe esingaphezulu kwe-80 centimeters yabasetyhini kunye ne-94 centimeters yamadoda ibonwa njengengekho mpilweni. Iba yingozi ukusuka kwi-88 kunye ne-102 centimeters ngokulandelanayo. Oku kuhambelana nepesenti yamanqatha kwisisu malunga nama-30 ukuya kuma-35 ekhulwini.

Umjikelezo wesisu ophilileyo unokuthiwa phakathi kwe-19 kunye ne-25 ekhulwini kubasetyhini - okanye i-29 yepesenti ngokunyuka kweminyaka - kwaye phakathi kwe-13 kunye ne-25 ekhulwini kumadoda.

Ndingaphulukana njani namanqatha esisu?

Olona lwazi lubalulekileyo kuqala: Ukuzivocavoca kunokukunceda wehlise ipesenti yamafutha omzimba wakho, kodwa akunakwenzeka ukuba unciphise umzimba ngokuthe ngqo kumalungu athile omzimba ngoqeqesho.

I-pack-pack-pack ayisayi kubonakala ngokuqeqeshwa kwesisu kwansuku zonke, kodwa kunoko ngokudibanisa uqeqesho olupheleleyo kunye nokutya okufanelekileyo.

Ukunciphisa amanqatha omzimba wakho kwaye ngaloo ndlela unciphise ubunzima esiswini sakho, kufuneka ugxile kuqeqesho lwamandla kunye noqeqesho olufutshane, olunexesha elibukhali (HIIT).

Ngoba. Ngoqeqesho lwamandla omzimba opheleleyo wedwa, wongeza ubunzima bezihlunu, nto leyo ekuvumela ukuba utshise iikhalori nokuba uphumle, njengokuhlala okanye ukuma. Ikhilogram nganye eyongezelelweyo yesihlunu yonyusa izinga le-basal metabolic yakho yemihla ngemihla malunga ne-100 kcal.

Ke xa uqeqesha, gxila kumngeni wamaqela amakhulu emisipha ngaxeshanye. Le mithambo yomzimba epheleleyo ilungele oku:

Squats

• Oololiwe: Iimpundu, amathanga, isisu, umqolo ongezantsi
• Ubunzima: kunzima
• Qaphela: amadolo kunye neenzwane zijikeleza kancinci ngaphandle, kwaye umzimba ophezulu uhlala uthe tye, abaqalayo basebenza ngokuphakama kwesithende.

Imilenze

• Oololiwe: Iimpundu, amathanga, isisu, umqolo, ukulungelelanisa.
• Ubunzima: phakathi ukuya kunzima (nobunzima)
• Qaphela: Idolo langaphambili lijikeleza kancinci ukuya ngaphandle, umzimba ongasentla uthe tye, isisu siqinile

I-Hip Thrust

• Oololiwe: umva wonke wemilenze kunye neempundu, i-hip extensors, isisu
• Ubunzima: kunzima
• Qaphela: izithende zingena emgangathweni, buyela ngqo, phakamisa i-pelvis ngamandla, musa ukuthoba i-butt, ngokukhawuleza ukubuyisela

Ukukhupha

• Oololiwe: Iingalo, amagxa, umva ongasentla, isifuba, isisu.
• Ubunzima: kunzima
• Qaphela: isisu siqinile, lungisa amagxa amagxa ngokuqinileyo kwaye uwatsale ezantsi ngasemva

I-Spiderman push-ups

• Oololiwe: amagxa, iingalo, imilenze, iimpundu, isifuba, izihlunu zesisu ezithe nkqo nasecaleni
• Ubunzima: kunzima
• Qaphela: Umzimba onjengeplanga, amadolo atsalela ngasengqinibeni ngokutshintshanayo, ukujonga kuhamba nawo

Umxube wokuzilolonga ofanelekileyo uquka imizuzu engama-30 ukuya kwengama-45 yoqeqesho lwamandla iintsuku ezintathu ukuya kwezine ngeveki kunye nokuqhutywa kwe-HIIT enye ukuya kwezimbini okanye iiseshini ze-cardio ngeveki.

Kubalulekile: Ukuba kunokwenzeka, kufuneka ugweme ukunyamezela rhoqo kunye nokunyamezela okanye ukuqeqeshwa kwekhefu, njengoko oku kwandisa imveliso ye-hormone yoxinzelelo i-cortisol. Ngenxa yoko, uya kuziva ulambile ngakumbi iilekese kunye namafutha aya kugcinwa, ngakumbi kwingingqi yesisu.

Ukongeza, izinga le testosterone liyancipha. I-hormone yokukhula ithanda ukwakhiwa kwemisipha kwaye ivuselela ukutshiswa kwamafutha kwaye ngoko ke kubalulekile ukunciphisa umzimba kwisisu.

Nditya njani ukunciphisa umzimba esiswini?

Nokuba sisisu sakho, imilenze, okanye iimpundu - ukuze unciphise umzimba kufuneka ungene kwi-calorie eshotayo. Ngamanye amazwi, tshisa iikhalori ezininzi kunokuba udla.

Ukuba uzilolonga rhoqo kwaye unyuse izinga le-basal metabolic ngokwakha izihlunu, ukwindlela elungileyo. Kodwa umthambo sisiqingatha nje sedabi. Isondlo sibaluleke kakhulu.

Ukuba ufuna ukujamelana namafutha esisu, kufuneka ugxininise ekutyeni okuncitshisiweyo kwekhalori kwaye unciphise malunga ne-200 ukuya kwi-500 yeekhalori ngosuku.

Icebiso: Bala isantya sakho se-basal metabolic kwangaphambili. Kulula ukugcina umkhondo weekhalori imini yonke ngokulandelela ukomelela kunye nekhalori app.

Iimacronutrients kufuneka zisasazwe ngolu hlobo lulandelayo:

• 45% yeecarbohydrates
• 30% amanqatha
• Iprotheni ye-25%.

Iicarbohydrate akufanele ziphetshwe ngokupheleleyo, kuba izihlunu zakho zidinga amandla okukhula. Iicarbohydrate ezikumgangatho ophezulu ziquka i-millet, iquinoa, iitapile, kunye ne-oatmeal. Ziluncedo ngakumbi emva kokuzilolonga ukuzalisa iivenkile zakho zeglucose ezingenanto phambi kokuba umzimba wakho utsale amandla kwizihlunu zakho.

Amafutha aphilileyo afumaneka kukutya okufana ne-avocado, ioli ye-linseed, ioli yeoli, kunye namantongomane (i-almonds, i-walnuts). Akufanele ube needemoni ngamafutha kwaphela, kuba umzimba uyawafuna ukuvelisa i-testosterone engapheliyo. I-testosterone ephezulu kunye ne-progesterone balance ikhuthaza ukulahleka kwamafutha kunye nokwakhiwa kwemisipha.

Kwakhona, fikelela ekutyeni okutyebileyo kwiprotheyini. Abakuncedi nje ukuba ufikelele kubunzima bakho obufanelekileyo ngokukhawuleza kwaye uhlale ugcwele ixesha elide kodwa ulawula imetabolism yakho, ukwakhiwa kwezihlunu, kunye nokulahleka kwamafutha.

Imithombo emihle yeprotheni yemifuno ibandakanya iilentile, imbewu yethanga, iimbotyi zezintso, i-soy flakes kunye ne-tofu.

Ukunciphisa umzimba, kufuneka uhlale kude notywala, iziselo ezinoshukela kunye neelekese, iimveliso ezilula kunye ne-sweeteners, iimveliso zengqolowa, ukutya okulula, kunye namafutha e-trans. Ezi zifumaneka rhoqo kwiitshiphusi okanye okunye ukutya okuqhotsiweyo.