John Myers
Intshayelelo: Ukuqonda iBelly Fat
I-Belly fat yingxaki eqhelekileyo kubantu abaninzi, kwaye kunokuba nzima ukuyilahla. Ukutyeba okugqithisileyo kwesisu akuchaphazeli nje inkangeleko yakho kuphela kodwa kwandisa umngcipheko weengxaki zempilo ezahlukeneyo ezifana nohlobo lwesi-2 seswekile, isifo sentliziyo, kunye nomhlaza othile. Kubalulekile ukuqonda ukuba i-belly fat ayiyona nje i-subcutaneous fat (amafutha aphantsi kwesikhumba), kodwa kunye namafutha e-visceral (amafutha ajikeleze amalungu).
Amafutha e-Visceral ayingozi ngakumbi njengoko evelisa iikhemikhali ezivuthayo ezinokukhokelela ekuxhathiseni i-insulin kunye neminye imiba yezempilo. Ke ngoko, ukunciphisa amanqatha esiswini akukhona nje ukujonga okuhle kodwa nokuphucula impilo yakho.
Indima yokutya ekunciphiseni i-Belly Fat
Ukutya kudlala indima ebalulekileyo ekunciphiseni amanqatha esiswini. Undoqo kukutya ukutya okunekhalori ezisezantsi kodwa kuphezulu kwizondlo, ngakumbi i-fiber kunye neprotein. Ukutya okuphakamileyo kwi-carbohydrates ecocekileyo, iswekile, kunye namafutha ahluthayo kunokukhokelela ekuzuzeni ubunzima, ngakumbi kwindawo yesisu. Ukunciphisa amanqatha esiswini, kubalulekile ukunciphisa oku kutya kwaye ubeke endaweni yazo ngeendlela ezinempilo.
Ukutya okufuneka uphephe kwi-Flat Belly
Ukunciphisa amanqatha esiswini, kubalulekile ukuphepha ukutya okuneswekile eninzi, iicarbohydrates ezisulungekileyo kunye namafutha ahluthayo. Oku kuquka iziselo ezineswekile, isonka esimhlophe, ipasta, irayisi, iipastries, ukutya okuqhotsiweyo, namashwamshwam agayiweyo. Oku kutya kuphezulu kwiikhalori kwaye kunegalelo ekuzuzeni ubunzima, ngakumbi kwindawo yesisu.
Ukutya oKukubandakanya kwiSidlo sakho
Ukunciphisa amanqatha esiswini, kubalulekile ukubandakanya ukutya okuphezulu kwifiber, iiprotheyini kunye namafutha anempilo. Ezi ziquka iziqhamo, imifuno, ukutya okuziinkozo, amandongomane, iimbewu, iimbotyi, inyama ebhityileyo, intlanzi, kunye neemveliso zobisi ezinamafutha amancinci. Oku kutya kunomsoco kwaye kuphantsi kweekhalori, okwenza kube yinto efanelekileyo yokunciphisa umzimba.
Ukubaluleka koLawulo lweSahlulo
Ulawulo lwesahlulo lubalulekile xa kufikwa ekunciphiseni amanqatha esisu. Kwanokutya okunempilo kunokukhokelela ekuzuzeni ubunzima ukuba udla kakhulu kubo. Ukunciphisa amanqatha esiswini, kubalulekile ukutya ukutya okuncinci rhoqo imini yonke. Oku kunceda ukugcina imetabolism yakho isebenza kwaye uthintele ukutya kakhulu.
IiNzuzo zoKutya okuneProtheyini ephezulu
Ukutya okuneprotheyini ephezulu kunokuba luncedo ekunciphiseni amanqatha esisu. Iprotheyini ikunceda ukuba uhlale uziva ugcwele kwaye wanelisekile, unciphisa inani elipheleleyo lokutya okutyayo. Kwakhona kunceda ukugcina ubunzima bemisipha, ebalulekileyo kwimetabolism enempilo. Imithombo efanelekileyo yeprotheyini iquka inyama ebhityileyo, intlanzi, amaqanda, amandongomane, imbewu, kunye nemifuno.
Indima yeFiber ekunciphiseni i-Belly Fat
Ifayibha sisondlo esibalulekileyo sokunciphisa amanqatha esiswini. Kuyanceda ukuba uhlale uziva ugcwele kwaye wanelisekile, unciphisa inani elipheleleyo lokutya okutyayo. Ukongeza, i-fiber inceda ukulawula amanqanaba eswekile yegazi, ukunciphisa umngcipheko wokunganyangeki kwe-insulin kunye nokuzuza ubunzima. Imithombo efanelekileyo yefayibha ibandakanya iziqhamo, imifuno, iinkozo ezipheleleyo, amandongomane kunye nembewu.
Olunye Utshintsho kwindlela yokuphila ekufuneka luqwalaselwe
Ukongeza kokutya, olunye utshintsho lwendlela yokuphila lunokuba luncedo ekunciphiseni amanqatha esiswini. Oku kuquka umthambo rhoqo, ukulawula uxinzelelo, ukulala ngokwaneleyo, nokunciphisa ukusela utywala. Ukuzivocavoca kunceda ukutshisa iikhalori kunye nokunciphisa amafutha e-visceral, ngelixa ukulawula uxinzelelo kunye nokulala ngokwaneleyo kunokunceda ukulawula amahomoni alawula ukutya kunye nobunzima. Ekugqibeleni, ukunciphisa ukusetyenziswa kotywala kunokunciphisa ukuthathwa kwekhalori ngokubanzi kunye negalelo ekulahlekeni kwesisindo.
