Melis Campbell
Akuyona imfihlo ukuthi indlela esheshayo yokwehlisa isisindo ngokuzivocavoca umzimba. Kodwa yiluphi uhlobo lwezemidlalo olungcono kakhulu lokunciphisa umzimba futhi yini okufanele uyinake? Sizokutshela!
Ukunciphisa umzimba ngokuzivocavoca - kungani kusebenza kahle kangaka?
Akukhathalekile ukuthi ukude ngamakhilogremu amabili noma angama-20 kusibalo samaphupho akho: indlela eshesha kakhulu yokwehlisa isisindo ngezemidlalo – futhi isimama kakhudlwana. Ngoba ikakhulukazi ngemva kokudla okufushane, okuqinile, umphumela we-yo-yo uvame ukwenzeka. Ngakolunye uhlangothi, uma uzivocavoca njalo, uzolahlekelwa isisindo ngokuhamba kwesikhathi ngokwandisa izinga lokugayeka kokudla emzimbeni, okungukuthi ukwandisa ukudla kwakho kwekhalori.
Kodwa-ke, ukwehlisa isisindo ngokuzivocavoca kodwa ngaphandle kohlelo lokushintsha indlela odla ngayo kunzima, ikakhulukazi uma uqhubeka nokudla ukudla okulula nokudla ukudla okusheshayo nokunye ukudla okunamafutha amaningi.
Ukunciphisa umzimba ngokuzivocavoca nokudla okunempilo - yini ngempela okufanele yenziwe?
Icala elihle liwushintsho lwesikhathi eside ekudleni okuhlanganiswe nokuzivocavoca okuvamile. Lokhu konga ama-calories uma udla futhi kushisa amanye ngokwengeziwe ngokuzivocavoca. Lena yindlela ongathola ngayo imiphumela engcono kakhulu. Uma kukhona ukushoda kwekhalori, umzimba kufanele udonse amandla awo agcinwe. Lokhu kuhlanganisa amafutha ofuna ukuwasusa. Kodwa futhi amaprotheni, okubalulekile ekwakheni imisipha.
Ngakho-ke kubalulekile ukunciphisa umzimba ngokuhambisana nezemidlalo - okungcono ngenhlanganisela yokubekezela nokuqeqeshwa kwamandla. Uma uqeqesha imisipha yakho njalo, ubonisa umzimba wakho ukuthi iyadingeka. Endabeni yokushoda kwekhalori, isibonelo, akasebenzisi izakhi zokwakha imisipha, kodwa amafutha afaka.
Okubalulekile: Abantu abangaqeqeshiwe kanye nabantu abanezifo zangaphambili akufanele bavele baqale uhlelo oluqinile lwezemidlalo, kodwa bafune iseluleko kudokotela wabo kusengaphambili.
Yehlisa isisindo ngezemidlalo - kushesha kangakanani?
Ukuvivinya umzimba njalo kubalulekile uma kuziwa ekwehliseni isisindo. Ukuthi kuthatha isikhathi esingakanani ukuthi amakhilogremu ehle kuncike ikakhulukazi ekutheni uzivocavoca kangaki ukuze unciphise umzimba. Uma ungenaso isikhathi sokuqeqeshwa: Ukwehlisa isisindo ngomdlalo nakho kusebenza ekhaya, isibonelo ngokujima kwasekhaya.
Uma ufuna ukuzuza imiphumela esheshayo, kufanele uhlele amayunithi ezemidlalo amabili kuya kwamathathu ngesonto (imizuzu engama-45 kuya kwengama-60). Kukhona imidlalo lapho ungakwazi ukwehlisa isisindo ngokushesha kunabanye. Ngokuya ngokuqina kokuqeqeshwa, impumelelo yokuqala ingabonakala ngemuva kwesonto elilodwa nje. Izindlela eziphumelela kakhulu zokuzivocavoca zokunciphisa umzimba zihlanganisa:
- Ukugijima/ukugijima: okwakudala phakathi kwemidlalo yokubekezela. Ngokuzijwayeza okuncane, ungalahlekelwa amakhalori afika kwangu-500 ngehora. Ngale njongo, izinqe nemisipha yemilenze iyaqeqeshwa.
- Ukuhamba/I-Nordic Walking: enye indlela ehlangene-emnene. Ukuhamba nakho kushisa ama-calories amaningi. Labo abakhetha okuhlukile ngezinti abagcini nje ukuqeqesha imisipha yomlenze kodwa futhi i-torso nezingalo.
- Ukubhukuda: Labo abathanda amanzi kufanele bagxile ekubhukudeni lapho bezama ukwehlisa isisindo ngalo mdlalo. Kulula emalungeni futhi ishisa ama-calories angu-300 kuya kwangu-450 ngehora kuye ngesitayela sokubhukuda. Ngaphezu kwalokho, imisipha emilenzeni, ezingalweni, esiswini nasemahlombe iyaqeqeshwa.
- Ukuhamba ngebhayisikili: Ngisho nohambo lwebhayisikili olujwayelekile ezindaweni ezihlukene ezinemizila emincane lushisa cishe amakholori angu-400 ngehora. Ukuhamba ngebhayisikili okuvamile kulungele kahle ukulahlekelwa isisindo ngezemidlalo kodwa kuqeqesha imisipha jikelele kancane kakhulu, ngakho ukuqeqeshwa kwamandla kufanele kwenziwe ngesikhathi esifanayo.
