Kutheni kubonakala isisu?
Abafazi bathanda ukufaka ifuthe kumgangatho ophantsi womzimba, kodwa asikho isizathu. Ininzi yokutya, ngenxa yokuqhutyelwa kwamathumbu, ishiya "slag". Unako ukutya ukutya kwemvelo, i-kefir, imifuno, kodwa ke bambalwa banokuzikhanyela ukuzonwabisa kwabo kunye nezidlo ezidliwayo ezahlukeneyo, isobho eliyintandokazi. Ezi mveliso zinikezelwa nguMama Wendalo, kodwa zilungiselelwe ngoncedo lweenkqubo zeteknoloji. Ekugqibeleni, la ma-slags ahlala emathumbu ethu aze aqale ukubola. Ngelo xesha, ukukhutshwa kweesxibisi ezithatha iindonga zamathumbu kwaye azisebenzi kakuhle kwizitho zangaphakathi.
Ungayikhupha njani i-toxin?
Umzimba womntu unako ukuzikhusela kwimiphumo eyahlukileyo. Yenza umququzeleli ocolileyo phakathi kwamalungu kunye namathumbu. Iiseli ze-Fat ziqukethe i-liquid, kwaye i-liquid isusa i-toxins emzimbeni. Kwaye nokuba uthanda, yidla ngaphantsi, kulo mzekelo akuyi kukunceda. Ukuba ulahlekelwa isisindo, hayi nje kwisisu. Ngoko ke, sigqiba ekubeni kufuneka siphume i-slag. Kwaye oku kuya kusinceda i-enema endala. Kwiiveki ezimbini, yonke imihla, sebenzisa le nkqubo engathandekiyo kwaye umphumo awuyi kugcina ulinde ixesha elide.
Ungalusula njani isisu?
Ukukhawuleza ukususa amanqatha aqokelelweyo, akwanele ukulahla i-slag. Akukho nto itshisa amanqatha njengemisipha yokusebenza. Awudingi ukunyamezela ukuba udinwe. Kuya kukwanela ukusebenzisa umyalelo owodwa, rhoqo udweba esiswini xa uhamba kwaye kancane kancane uya kuba ngumkhwa. Umsebenzi wemisipha ukwanele ukutshisa amafutha. Akukho nto inzima ukukhupha isisu.
Iingcebiso ezifanelekileyo
Njalo entwasahlobo, simi phambi kwesibuko ixesha elide. Siphakamisa zethu iinkophe, solule iintamo zethu, sibambe umoya, sitshize isisu sethu, silungele umqolo wethu, simi ngasecaleni. Intloko ihanjiswe ngcamango: "Indlela yokwenza ukususa ubuncinane iisentimitha ezimbalwa. Ubunzima bobudenge kuthi kuthi, kwaye siyaqonda ukuba ukuze kufezekiswe umphumo omuhle, kufuneka sisebenze nzima.
Indlela yokwenza isisu siphathe?
Asiyizona iintshaba zempilo yethu kwaye asifuni ukupheliswa ngaphandle kwethu okanye ukuphambuka. Sikholwa kuthi ngokwethu kwaye asikho kuphela abadali bekamva lethu, kodwa umzimba wethu, sizimisele ukulungiselela umsebenzi omkhulu. Siye saqaphela ngaphezu kweyodwa ukuba izithintelo zokutya kunye nezidlo ezahlukileyo azizifaki iziphumo ezifunwayo. Kungenzeka ukuba isisindo silahlekile, kodwa ngokukhawuleza xa ukutya kukuyeka, kubanjwe ukukhululeka okufanayo, kwaye isisu siba lukhuni, kodwa asiyi kulubala.
Imfihlelo yile, naluphi na ukutya okunomzimba wethu. Kwaye xa umzimba uqala ukuqonda ukuba zeziphi izithintelo ezikhokelela kuyo, uqala ukugxotha amaninzi amaninzi "kwindawo". Kodwa asikubizi, faka yonke into oyifunayo kwisitya. Udinga nje ukushiya umxube kunye nomgubo, ukuthanda imifuno kunye neziqhamo, ukusuka kwimveliso kunye nedayi kunye neezongezo, ukusuka ekutya okutshatyalaliswa kwehommone.
Ukuze isisu sithe cwaka, kufuneka usebenzise umzimba. Ngaba uhlala ukwandisa umthwalo, usebenzise yonke imihla yokushicilela, kunye nesisu kwaye uhlala ungathandabuzeki kwaye ungabonakali? Isizathu kukuba umshicileli wakho ongciniweyo ufihliwe phantsi kobuncwane beoli. Mhlawumbi uqaphele ukuba, emva kokuba uqhube uqhube ezine epakini, isisu sepholile, kwaye umzimba wakho ushushu? Kubonakala ukuba ugcino lwamafutha emagqabeni kunye nesisu esisondelelwanga ngegazi, kunye neoli evuthayo, kufuneka igazi, oko kukuthi, i-oksijini equlethwe kuyo. Ngako oko, ukuze ufumane isisu esisisigxina, kufuneka uhlale ngeetoni uze uphambanise isisu esiswini, kangangoko kunokwenzeka ukunciphisa umxhasi weenqatha kwisahluko esiswini.
Ukuzivocavoca ngesisu
Akukho ziqhamo zendalo. Kwaye umntu ufuna ukuba ngamnye akhethe iinto eziyinkimbinkimbi kuye, ngokuxhomekeke kwimimiselo yezofuzo, ukuyila komzimba wakho kunye nezinye izinto. Ungakwazi ukuchaza nokulungisa umsebenzo ofanelekileyo kakhulu kuwe.
Yonke imisebenzi yokushicilela ikwahlula kwiintlobo ezi-3 eziphambili: imisipha ye-oblique, ngokuba "cindezela" cinezela, cindezela "phezulu". Uqeqesho kufuneka lwenziwe kusasa ngesisu esingenalutho okanye emva kokutya emva kweeyure ezimbini okanye ezintathu. Ukuze uqeqesho lube nempembelelo enqwenelekayo, kufuneka uphinde uphinde usebenzise amaxesha angama-20 okanye ama-25, ukuqala, okungenani iindlela ezimbini. Kwiveki nganye umthwalo kufuneka ukwanda.
Inkomfa yokuzilolonga:
1 . Salala emva, imilenze iguqa ngamadolo, siza kuqhekeza iisokisi ukusuka phantsi (kule meko akukho mthwalo kwimisipha yangaphambili yemilenze kunye nezihlunu zamathole), izandla zigcinwe emva kwentloko. Xa uphumelela, phakamisa inxalenye ephezulu ye-trunk ukwenzela ukuba i-scapula ibe ngamasentimitha ambalwa ingavela phantsi. Kwaye ekuphefumleleni siya kubuya kwindawo yokuqala. Siyaqinisekisa ukuba ukuphakanyiswa komzimba akwenziwanga ngamandla esandla, kodwa ngeendleko zesisu.
2. Salala ngasemva, izandla emva kwentloko, imilenze iyaguqa ngamadolo, zifana nomgangatho, kwaye iinyawo zizimisele "ukutyalela". Ekuphumuleni, sidlulisela imilenze, sibafudula sisuke kuthi, ngelixa sibalawula ukuze bafana nomgangatho. Kwi-inhalation siza kubuya kwindawo yokuqala. Kulo msebenzi, wonke umthwalo umthwalo wehla ngokupheleleyo kwi-"engezantsi" inxalenye yocindezelo.
3. Umsebenzi wokuqala, elele emva. Kwi-exhalation, nge-elbow efanelekileyo, siya kufinyelela emadolweni asekhohlo, ekuphumeni komzimba siya kubuya kwindawo yokuqala, kwaye ngoko siza kulula i-elbow kwesobunxele. Ngalo msebenzi, amaqela emisipha yomzimba ayabandakanyeka, kunye ne-oblique muscular muscle. Xa senza lo msebenzi, silawula ukuba kuphela "ukuguquka kwemizimba" eyenziwa.
Umsebenzi ngamnye uya kusebenza ngakumbi xa siwugqiba ngokucwangcisa: xa kukhishwa umkhuhlane, xa iimvumelwano zesikhumba, silungiselela umzimba kulo mzuzwana imizuzwana embalwa, uze ubambe umoya kwaye ubuyele kwindawo yokuqala. Kuyafaneleka ukuba uqaphele ukuba ukuphefumula kakuhle ngexesha loqeqesho kubaluleke kakhulu ukufumana umphumo omuhle. Emva kokucinywa kwamatye amaninzi atshiswa kwaye i-contraction ye-muscle ephezulu ivela. Ngokweengcali: phefumula ngeempumlo uze uphume ngomlomo wakho.
Izihlandlo eziliqela ngosuku singabonakaliyo kwi-gymnastics ejikelezileyo kwisisu, ngenxa yoko, ekuphumeni komlilo siya kufaka kunye nokufuthwa komzimba siya kufaka imisipha yomzimba. Nceda uzame ukugcina umqolo wakho ngqo. Ngaphandle kweso sifo, isisu sisesimweni esomeleleyo.
Inkomfa yeenkqubo zokucoca isisu
Isisu esingafihla phantsi kobunqamlezo beoli, kufuneka usitshise le mafutha. Kwaye kukho indlela enkulu yokukhetha, ukusuka ekusebenzeni, ngebhayisikili, ukudansa kwezemidlalo, i-aerobics. Kukho izixhobo ezininzi ezinokukunceda ukuphumeza umphumo ofunwayo. Ku luncedo emva kokuba kuqhutywe i-gym ukwenza iinkqubo zamanzi. Ukucinywa kunceda ukubuyisela ukujikeleza kwegazi. Ukuze senze oku, siza kufaka i-massage ingqungquthela, sisule isisu, senze i-mitten kuqala ishushu, kwaye emva kwamanzi abandayo.
Iingcebiso ezingavumelekanga
Njengabantu abaninzi bakholelwa, isisu esityebileyo nesilungileyo sisiphumo sokuzivocavoca kunye nokunyamezela kwi-gym. Kodwa akunjalo ukuba unesisu esihle, isisu, kufuneka ube neentlanzi kwaye udle ngokufanelekileyo ngangokunokwenzeka.
1. Ukutya okutya
I-Fat ayiyilo intshaba kulo mfanekiso. Izondlo zithi amafutha e-monounsaturated anciphisa amaninzi amaninzi esiswini. Yaye ukuba ufuna ukulahla amanqamlezo kwiisisu, kuya kubakho ukuhlala kwisondlo senyanga kunye nomxholo ophezulu wale mafutha. Amafutha afana nesisombululo somhlaza webele kunye nomphuphu, isifo senhliziyo, isibindi nesifo sikashukela.
Amathumbu aphilileyo
Okumangalisa ngokwaneleyo, kuyavakala, kodwa isisu sethu sincediswa ngumthamo womoya. Kwaye ukulahla ubukho bakhe emathumbu, kufuneka ulandele imithetho ethile. Ngexesha lokutya, musa ukuvula umlomo wakho ngokubanzi. Khangela ngokukhawuleza ukutya. Ukutya kwinkqubo yokuhlafuna ukutya kufumana umoya kunye nesisu esiswini. Akunjalo na unako ukusela amanzi e-soda, kuba iibhola zikhokelela ekubhentsheni. Ungadli ezininzi zeembotyi, iklabishi, i-citrus, iipereyiti, i-pepper e-sweet, zonke zifaka isandla kwi-generation generation. Ungadli ityuwa eninzi, igcina umzimba unomswakama, ubangela unxano kwaye ukhuthaza ukunyusa. Nangona uhlafuna i-candy chewing, nayo, umoya ufika kuwo. Ukutya okuqhelekileyo, ukuphazamiseka kwamandla kukukhokelela ekufakweni kwegesi.
3. Isonka esomileyo
Imveliso yeebhakabhi ayihambelani nomlinganiselo omncinane. Isonka siqulethe i-carbohydrates, eyingozi kumlenze. Abakhiqizi abaninzi bongeza izilondolozo zesonka, ezivumela iimveliso zokubheka ukuba zihlale ziphosa ixesha elide. Kukulungele ukusebenzisa izikrakra ezinzima ukususela ngqolowa yexesha elide kunye nabaqhibi bekhethekileyo. Apha ziqulethe zonke izinto eziza kunceda ukugcina ukuhambelana komfanekiso.
4. Ukucamngca
Oogqirha baye bafakazela ukuba esinye sezizathu ezibangela ukukhuluphala. Ikhokelela ekubonakaleni kwe-cortisol, evuselela izifiso zamanqatha kunye namnandi. Ngoko uzama ukungabi nokwesaba, okanye njengento encinci. Phuza itiye nge-mint, kwaye u-5 okanye 10 imizuzu ngemini ucamngce.
5. Ukuzivocavoca
Ukuba wenza uqeqesho lwe-press, abayi kukhulula amanqatha. Ukuzivocavoca kufuneka uthabathe abafazi ngokucophelela. Zama oku kulandelayo:
1. Thetha kwisisu sakho, uguqa ngamadolo uze uphakamise umzimba. Emva koko siya kulungisa imilenze yethu size silale ngqo.
2. Siphakamisa imilenze nomzimba kunye, kwaye silula izandla. Emva koko siya kulungisa imilenze yethu size silale ngqo.
3. Ukulala ngesisu sakho, pha kamisa imilenze yakho kunye neengalo, uvalelwe kwisitshixo kwaye siya kugubha esiswini sakho. Isiphumo salezi zivivinyo siza kuba sisisu esisisigxina, umqolo ongasemva kunye oqinile, oqinileyo.
Indlela yokukrazula iifumba ezimbi?
Siza kubelana ngeemfihlelo eziza kusindisa kwiindawo ezimbi, kwaye kukunceda ufumane isisu esisisigxina.
- Kunconywa ukuba udle amancinci amantshi yonke imihla.
- Yidla izityalo (i-lentils, i-peas, iimbotyi), ziya kunceda ukwakha imisipha, ukunciphisa umngcipheko wokukhuluphala, isifo senhliziyo, umhlaza wesisu, ukukhuthaza ukutshiswa kwamafutha.
- Imifuno eluhlaza iyanciphisa i-radicals eyenza ukuguga. Imifuno yindawo yokugcina i-magnesium, i-calcium kunye ne-fiber
Iimveliso zamalungelo kufuneka zibe yi-fat fat or low-fat.
- Iprotheni ye-egg iyimfuneko yokutshisa amafutha kwaye xa kwakhiwa inkqubo ye-muscular.
- Intlanzi kunye nenyama kufuneka zibe khona ekudleni komntu. Ezi mveliso ziqukethe i-phosphorus, i-zinc, isinyithi kunye neprotheni. Umthombo wentlanzi wamafutha e-omega-3 azalisiweyo.
- I-Peanut, i-sunflower, ioli yeoli. Ioli yeoliyiyinto ebalulekileyo yondlo olufanelekileyo.
- Inxaxheba ebalulekileyo ekudleni kwesisu esisisigxina sinomvini we-grapefruit kunye namaapulo, kwaye ukusuka kumajikijolo kufuneka ukhethe okukhethekileyo kuma-raspberries.
- Ngethuba lokutya usebenzisa ibhotela ye-peanut.
Ngomhla kufuneka udle amaxesha angama-6, kwiindawo ezincinci. Thatha ukutya kwakho isidlo sasemini, isidlo sasemini nesidlo sakusihlwa. Emva kweeyure ezimbini emva kokutya, unako ukufumana i-snack, kodwa kungekho ngaphezu kwezi-3 ngosuku. Ubungakanani bezabelo mazibe ngeyomodareyithi, akudingeki ukuba udle ngokutya kwaye ulambile. Ngexesha lokutya kufuneka udle utshwala. Musa ukusela iziphuzo ezinomsoco kunye neebhisi kwiiphakheji ezineeshukela ezongezelelweyo. Kungcono ukusela itiye eluhlaza kunye nee-teas teas. Baya kunceda ukutshisa iikhalori kunye nokuphula amafutha.
Ungalungiselela usuku lokuzila i-yogurt, lususe i-toxins evela emzimbeni, isebenzise i-metabolism. Ngethuba lemihla kufuneka uphuze ubisi obisi-2 kunye neelitha eziyi-1.5 zamanzi amaminerari, ungayiphuza itiye kwimifuno.
Xa ulandela ukutya kwesisu esisisigxina, kufuneka ukhuphe ngaphandle kwemveliso efana nale:
imifuno ebosiweyo, iindidi ezinamanzi kunye nosawoti, izityalo kunye nezithako ezisexeshana, ubisi obupheleleyo, isobho. Kwakhona i-tshokoleta, i-confectionery, intlanzi ekhonkxiweyo. Ungabandakanyi iimveliso zenyama, intshukela, u-honey, jam, i-margarine, i-jam.
Ukuphuhlisa ngokwakho isethi yokuzilolonga, yenza okungenani amaxesha amathathu ngeveki. Kwaye kunye nokuhamba ngebhayisikili, ukugijima, ukudansa, ukuhlawula kuya kunceda ukutshisa ioli eqokelelwe esiswini. Ukusebenza kuya kuba yinkqubo yokuhlamba amanzi, isitya esihlukileyo. Kwaye ekupheleni kusebenza kwesikhumba se-cream cream, ukuxubusha ukuhamba kwezandla.
Ngoku siyazi indlela yokwenza isiluleko esisisigxina esiluncedo. Inqweno yokugqibela iya kuvakala xa uqeqesha, cingisisa malunga nokuba yiyiphi intlanzi kunye nesisu esihle, kwaye uqinisekile ukuba uya kuziva njani. Yiba mnandi kwaye unempilo!