Melis Campbell
Akuyomfihlo ukuba eyona ndlela ikhawulezayo yokunciphisa umzimba kukwenza umthambo. Kodwa yiyiphi indlela yezemidlalo eyona nto ingcono ukunciphisa umzimba kwaye yintoni omele uyibeke ingqalelo? Siza kukuxelela!
Ukunciphisa umzimba ngokuzilolonga - kutheni kusebenza kakuhle kangaka?
Akukhathaliseki nokuba umde nje ngeekhilogram ezimbini okanye ezingama-20 kumfanekiso wephupha lakho: eyona ndlela ikhawulezayo yokunciphisa umzimba kungomdlalo – ikwayinto ezinzileyo. Kuba ngakumbi emva kokutya okufutshane, okukhawulezileyo, umphumo we-yo-yo uhlala usenzeka. Kwelinye icala, ukuba uzilolonga rhoqo, uya kuncipha emzimbeni wakho kwixesha elide ngokunyusa izinga le-basal metabolic yakho, oko kukuthi, ukonyusa i-calorie esetyenziswayo.
Nangona kunjalo, ukunciphisa umzimba ngokuzilolonga kodwa ngaphandle kwesicwangciso sokutshintsha ukutya kwakho kunzima, ngakumbi ukuba uqhubeka usitya ukutya okukhawulezayo kunye nokunye ukutya okunamafutha aphezulu.
Ukunciphisa umzimba ngokuzilolonga kunye nokutya okunempilo - yintoni kanye kanye ekufuneka yenziwe?
Imeko efanelekileyo yinguqu yexesha elide lokutya okudityaniswa nokuzivocavoca rhoqo. Oku konga iikhalori xa usitya kwaye kutshisa ngakumbi ngokwenza umthambo. Le yindlela onokufumana ngayo iziphumo ezilungileyo. Xa kukho ukusilela kwekhalori, umzimba kufuneka utsale kwiindawo zokugcina amandla. Oku kuquka amanqatha ofuna ukuwasusa. Kodwa kunye neprotheni, ebalulekileyo ekwakheni izihlunu.
Ngoko ke kubalulekile ukunciphisa umzimba ngokudibanisa nemidlalo - ngokukhethekileyo kunye nomxube wokunyamezela kunye nokuqeqeshwa kwamandla. Ukuba uqeqesha izihlunu zakho rhoqo, ubonisa umzimba wakho ukuba ziyafuneka. Kwimeko yokusilela kwekhalori, umzekelo, akasebenzisi iibhloko zokwakha izihlunu, kodwa i-fat deposits.
Kubalulekile: Abantu abangaqeqeshwanga kunye nabantu abanezigulo zangaphambili akufanele baqale inkqubo yezemidlalo engqongqo, kodwa bafune iingcebiso kugqirha wabo kwangaphambili.
Ukunciphisa umzimba ngemidlalo - ikhawuleza kangakanani?
Ukuzilolonga rhoqo kubalulekile xa kufikwa ekunciphiseni umzimba. Ukuba kuthatha ixesha elingakanani ukuba iikhilogram ziwe kuxhomekeke ngakumbi ekubeni uzilolonga kangaphi ukuze unciphise umzimba. Ukuba awunalo ixesha loqeqesho: Ukunciphisa umzimba ngomdlalo kusebenza nasekhaya, umzekelo ngokuzilolonga ekhaya.
Ukuba ufuna ukufezekisa iziphumo ezikhawulezayo, kufuneka ucwangcise iiyunithi zezemidlalo ezimbini ukuya kwezintathu ngeveki (imizuzu engama-45 ukuya kwe-60). Kukho imidlalo onokuthi ngayo unciphise umzimba ngokukhawuleza kunabanye. Ngokuxhomekeke kukuqina koqeqesho, impumelelo yokuqala inokubonwa emva kweveki nje enye. Ezona ndlela zisebenzayo zokunciphisa umzimba ziquka:
- Ukubaleka / ukubaleka: iklasikhi phakathi kwemidlalo yokunyamezela. Ngokuziqhelanisa okuncinci, ungalahlekelwa ukuya kuthi ga kwiikhalori ezingama-500 ngeyure. Ngenxa yale njongo, iimpundu kunye nezihlunu zomlenze ziqeqeshwe.
- Ukuhamba / Ukuhamba ngeNordic: enye indlela edibeneyo-ethambileyo. Ukuhamba kwakhona kutshisa iikhalori ezininzi. Abo bakhetha ukuhluka ngeentonga abaqeqesheli kuphela imisipha yomlenze kodwa kunye ne-torso kunye neengalo.
- Ukuqubha: Abo bathanda amanzi kufuneka bagxile ekuqubheni xa bezama ukunciphisa umzimba ngomdlalo. Kulula kumalungu kwaye itshisa iikhalori ezingama-300 ukuya kuma-450 ngeyure ngokuxhomekeke kwisimbo sokuqubha. Ukongezelela, izihlunu ezisemilenzeni, ezingalweni, esiswini nasemagxeni ziyaqeqeshwa.
- Ukuhamba ngebhayisikile: Nohambo lwebhayisekile oluqhelekileyo kwiindawo ezahlukahlukeneyo ezinokuthambeka okuncinci lutshisa malunga neekhalori ezingama-400 ngeyure. Ukuhamba ngebhayisikile okuqhelekileyo kulungele ukuncipha emzimbeni ngezemidlalo kodwa kuqeqesha izihlunu zincinci kakhulu, ngoko uqeqesho lwamandla kufuneka lwenziwe ngaxeshanye.
