Bella Adams
Ingabe ekugcineni ufuna ukulahlekelwa belly fat ngempumelelo? Valelisa emafutheni akho esisu - ngokuzivocavoca kwesisu ukuze uthole imisipha eyengeziwe, ukulala okunempilo, nokudla okufanele.
Kufanele ulahlekelwe amafutha esiswini hhayi kuphela ngenxa yezizathu ezibukwayo. Impilo yakho idlala indima enkulu uma kuziwa emafutheni esiswini. Impilo yakho izothinteka uma amafutha amaningi enqwabelana phakathi nomzimba wakho.
Lokho kusho ukuthi asikhulumi nge-six-pack uma kuziwa ezinhlelweni zokulahlekelwa kwamafutha esiswini. Sikhuluma ngobhontshisi besisu obungenampilo, lapho imisipha yakho yesisu cishe ingekho, futhi lokho kungena endleleni efanele yokushiswa kwamafutha.
Izinga lakho likashukela egazini kanye nama-carbohydrate ahlobene kakhulu nalokho.
Yilokhu okubangela ukugcinwa kwamafutha amaningi esiswini
Ngesisindo eseqile, kungakhula umcamelo ohlanzekile ozungeze maphakathi nomzimba, okungaba yingozi empilweni yakho ngezinga elithile. Lapha, nokho, kuyadingeka ukuhlukanisa ukuthi yikuphi ukugcinwa kwamafutha okuhilelekile.
Amafutha angaphansi kwesikhumba angamafutha e-belly akudala, angacasula, kodwa ngokulinganisela aze abe nezinto ezinhle: agcina amandla futhi agcine isikhungo somzimba wakho sifudumele.
Ngakolunye uhlangothi, amafutha e-visceral atholakala emgodini wesisu futhi afakwe ezithweni zangaphakathi. La mafutha alimaza umzimba womuntu lapho enqwabelana kakhulu. Lawa mafutha esisu abangela ukukhishwa kwama-fatty acids angenampilo, izinto ezivusa ukuvuvukala, namahomoni amaningi kakhulu. Kuphinde kubangele ukuthi umuzwa wokusutha umiswe.
La mafutha asesiswini angabangela ukuvuvukala futhi abangele izifo ezifana nesifo sikashukela, isifo senhliziyo nemithambo yegazi, ukuwohloka komqondo, nezinye eziningi.
Yile ndlela amafutha esisu akhula ngayo
Amafutha esisu ayingozi awaveli nje kubantu abakhuluphele ngokweqile. Ngisho nabantu abancane bangakwazi ukuthwala amafutha amaningi e-visceral belly. Ithuthuka ikakhulukazi ngoba:
- ukudla okungenampilo
- ukuzivocavoca okuncane
- ama-carbohydrate amaningi
- ukulala okunganele
- ukucindezeleka okukhulu
Njengoba ubona, indlela yokuphila engenampilo inomthelela ekwandeni kwamafutha esiswini - kungakhathaliseki ukuthi unomzimba omncane noma ukhuluphele. Ngakho-ke isisombululo silula: ngokuphila okunempilo, ungalahlekelwa amafutha esiswini futhi wenze okuthile okuhle empilweni yakho!
Lokhu kungabukeka kanjani? Uma ulandela lawa macebiso ayi-10, uzoba semgudwini ofanele wokunciphisa ngempumelelo isisu sakho:
Amathiphu angu-10 okulahlekelwa amafutha esiswini
- ukukala umjikelezo wesisu ukuze unqume amafutha esisu
Ngokocwaningo olwenziwe yiLudwig Maximilian University eMunich, ukuzungeza kwesisu kubaluleke kakhulu kune-BMI. Futhi ngokungafani namafutha okhalo, lawo okungenani asabambe ama-acid anamafutha angenampilo, amafutha asesiswini awanampilo nje.
Ngakho-ke ngaphambi kokuthi umemezele impi namafutha esiswini sakho, yisikhathi sokuthatha izilinganiso zakho. Yima uqonde ekuseni ngaphambi kokudla kwasekuseni. Beka i-tape measure emzimbeni wakho ezingeni lenkinobho yesisu sakho futhi ufunde inombolo. Thembeka!
Ukhalo lwamasentimitha angu-88 kwabesifazane namasentimitha angu-102 kwabesilisa kuthathwa njengengozi empilweni.
Kodwa ngisho noma ngethemba ukuthi ukude nalokho, amafutha e-visceral angenampilo anganqwabelana.
Igoqa izitho zangaphakathi ngaphansi kwezicubu zesisu, iphazamise ukugaya, ikhuphule izinga likashukela egazini, futhi ingakhuthaza ukukhula kwesifo sikashukela, isifo senhliziyo, nomdlavuza.
Emadodeni, isisu esinamafutha siphinde sibeke ingcindezi ekusebenzeni kwe-erectile. Ukuncipha kwamandla sekuseduze – futhi lokho akumnandi.
- thatha i-magnesium eyanele
Umzimba wethu udinga i-magnesium - izinqubo ezingaba ngu-300 kanye nokusabela kwamakhemikhali emzimbeni womuntu akuhambi kahle ngaphandle kwayo.
I-Magnesium ilawula ukushaya kwenhliziyo namazinga kashukela egazini, futhi ingasiza nasekuncipheni isisindo. Abacwaningi bathola ukuthi i-magnesium eningi yehlisa i-glucose yokuzila ukudla namazinga e-insulin. Kwenza futhi amaphawundi awe.
Ukuze uthole i-magnesium eyengeziwe, khulisa ukudla kwakho imifino eluhlaza, amantongomane, nobhontshisi.
Izithako zokudla nazo zingase zibe usizo - buza udokotela wakho ukuthi lokhu kuyasebenza yini kuwe.
- Qinisa imisipha yakho ngokuqeqeshwa kwesisu
Ikhilogremu ngayinye yesisindo somzimba inyusa izinga lakho le-basal metabolic ngesilinganiso samakholori ayi-100. Ngakho-ke uma ufuna ukulahlekelwa amafutha e-belly, ungalulekwa ukuthi wenze ukuqeqeshwa kwamandla. Njengoba imisipha yakho ikhula, uvutha amandla amaningi. Umzimba wakho uzisiza ngokwawo ekugcinweni kwamafutha - futhi lokho ngisho nasesimweni sokuphumula.
Sikubonisa ukuvivinya umzimba okusebenzayo kwesisu kwabaqalayo nabasebenzisi abathuthukile kumhlahlandlela wethu wokuqeqeshwa kwesisu.
Okubalulekile: Ungagcini ngokuzivocavoca kwesisu. Ikhilo ngalinye lesisindo somzimba lishisa amandla - ngakho-ke kunengqondo kakhulu ukuqinisa imisipha kuwo wonke umzimba. Ngoba i-six-pack iyiqembu elincane lemisipha kuphela.
- Shisa amafutha esisu nge-HIT, HIIT, kanye Nokuqeqeshwa Okusebenzayo
Abaningi abathanda ukwehla kwesisindo bathembele ekusebenzeni okumsulwa kwe-cardio nohambo lokugijima oluthatha ikhilomitha ubude - lapho bejuluka kakhulu, kuba ngcono. Ekuqaleni, ukusetshenziswa kwekhalori okwandisiwe kubangela ukuba amakhilogremu awele, kodwa ngokushesha umzimba uvumelana nemikhuba yethu emisha.
Ochwepheshe babheka i-HIIT, I-High-Intensity Interval Training, njengendlela engcono kakhulu yokusebenza ngesisindo somzimba esikhathini eside. Okuhle ngakho: izinhlobonhlobo eziningi - ngoba ungahlanganisa ukugijima, ukubhukuda, nokuhamba ngebhayisikili ngokujima okuhlukahlukene komzimba ogcwele.
Ukubhukuda nakho kungaba HIT. I-Belly ikhuluphele nge-freestyle - enye indlela enhle ikakhulukazi ehlobo.
- imilenze enamandla ngokumelene namafutha esiswini
Mhlawumbe kungase kuzwakale kungavamile - kodwa ukuqina kwemilenze kuhlobene kakhulu nesisu.
Abacwaningi baseYunivesithi yaseTokushima eJapane bacwaninga ngokuhlobana phakathi kwamafutha esisu nemisipha yomlenze. Bathole ukuthi izifundo ezinemilenze eqinile zinephesenti eliphansi kakhulu lamafutha esisu kunezifundo ezinemilenze ebuthakathaka.
Umholi wocwaningo u-Michio Shimabukuro ubona isizathu eqinisweni lokuthi amaqembu emisipha emilenzeni makhulu kakhulu ngakho adla amandla amaningi kakhulu.
Ngakho, ngenxa yemilenze eqinile, amafutha asuke eshisiwe ngaphambi kokuba aphenduke amafutha e-visceral besisu.
- udle amaprotheni amaningi namafutha anempilo
Ucwaningo olwenziwa yiNyuvesi yaseTexas Health Science Center, kanye neFriedman School of Nutrition Science and Policy, lubonise:
Labo ababenaka kakhulu ukudla okuhlukahlukene balahlekelwa inani elincane lamafutha esiswini. Ngokuphambene, lokhu kusho ukuthi kufanele ugxile ezintweni ezibalulekile zokudla kwakho:
Amaprotheni awuhlu lwakho lokudla elingunombolo-1 kusukela lapha kuye phambili. Zithuthukisa imetabolism yakho futhi zikugcina ugcwele isikhathi eside.
Lokhu kubangelwa ikakhulukazi ukuthi umzimba kufanele uchithe amandla amaningi ukuze uhlukanise amaprotheni abe ama-amino acid. Sesivele sishisa amakhalori phakathi nokugaya kwethu. Ngakho-ke cishe ingxenye yesine yamandla okudla amaprotheni ayamosha ngaphandle kokuhlala okhalweni lwethu.
Ngaphezu kwalokho, amaprotheni ayadingeka ekwakheni imisipha, okubuye kube nomthelela omuhle ekushiseni kwamafutha. Kungcono ukukhetha ingxube yezitshalo ezisekelwe esitshalweni (i-tofu, i-lentils, i-soy flakes, imbewu yethanga, njll.) kanye nemithombo yamaprotheni asekelwe ezilwaneni.
Ubuwazi ukuthi ukudla kwakho kwansuku zonke kufanele kube ngamaphesenti angama-30 amafutha anempilo?
Ngakho-ke, ungafaki amafutha ekudleni kwakho. Finyelela ukwatapheya, amafutha efilakisi, ama-alimondi, ama-walnuts, amafutha omnqumo, i-flaxseed, ne-salmon, isibonelo. Kunalokho, gwema amafutha e-trans - okuthiwa amafutha amabi. Itholakala kuma-cookies, ama-chips, ama-chips amazambane, nama-crackers - ngamanye amazwi, kukho konke okubhakiwe noma okuthosiwe kakhulu isikhathi eside.
- vimbela iziphuzo ezibandayo nemikhiqizo elula futhi unciphise amafutha omzimba
Ingabe umlutha we-cola ne-lemonade? Ngisho noma ufinyelela inguqulo engenawo amakhalori, akulungile ngokhalo lwakho. Iziphuzo ezingenashukela ezingenashukela okungenani ziyingozi njengamabhomu ekhalori ngokuhamba kwesikhathi. Lokho kungenxa yama-sweeteners athatha indawo kashukela.
Imizimba yethu ngeke ikhohliswe - ithanda ukunambitha ubumnandi, futhi iyakufuna. Labo abaphuza iziphuzo ezilula ngokuvamile bahlushwa inkanuko embi kakhulu.
Umphumela: ukukhuphuka kwe-BMI, amaphesenti aphezulu amafutha omzimba, ukuvalelisa okhalweni. Zijwayeze imikhuba yakho emibi futhi uphuze amanzi kanye netiye elingenaswidi kanye nekhofi.
- ulahlekelwe amafutha esiswini ngenkathi ulele
Ucwaningo olwanyatheliswa kuyi-'American Journal of Epidemiology' lwafinyelela esiphethweni esishaqisayo: abesifazane abavamile ukulala amahora amahlanu noma ngaphansi kunamathuba amaningi okuthi bahlushwe isisindo kanye nokukhuluphala ngokweqile.
Olunye ucwaningo, olwahlola abesifazane abalala amahora amane kuphela, lwathola ukuthi badla ama-calories angu-300 ngaphezulu ngosuku kunabahlanganyeli bokuhlolwa ababelala kakhulu.
Ukuntuleka kokulala kuvuselela ukukhiqizwa kwehomoni i-ghrelin, evuselela isifiso sokudla - ikakhulukazi ukudla okunamafutha.
Ngakho-ke, zama ukuthola amahora okulala ayisishiyagalombili kuya kwayisishiyagalolunye anconyiwe, umzimba owasebenzisayo ukuze uzikhiqize kabusha futhi uzilungise - mncane ngenkathi ulele.
- vuselela umzimba futhi uphuze amanzi ashisayo kalamula
Ngemva kokulala ebusuku, ngisho noma sivuka phakathi futhi siphuze amanzi ambalwa, ngokuvamile siphelelwa amanzi ngokuphelele.
Kungakho kuwumqondo omuhle ukuphuza ingilazi enkulu yamanzi kalamula ayisivivi ngemva nje kokuvuka - akhuphula ngokuqondile umzimba we-fat metabolism, asinike uvithamini C obalulekile, futhi asenze siphapheme njengekhofi.
- udle usawoti omncane
Uke waqaphela yini ukuthi uzizwa uqunjelwe ngemva kokudla ukudla okunosawoti omningi? Ukusetshenziswa kukasawoti omningi kudonsa amanzi egazini futhi kugcinwe esikhumbeni.
Uma udla usawoti omningi unomphela, uzobukeka ukhukhumele kancane. 2.3 amagremu ngosuku anele.
Zama ukupheka wena ngokwakho futhi ugweme ukusebenzisa imikhiqizo esenziwe ngomumo. Ngoba ngokuvamile aqukethe i-sodium eningi.
Isizini ngamakhambi kunosawoti. Ungathola izinhlobo ezintsha zokunambitha futhi maduzane ngeke usaphuthelwa usawoti.
