Enye, enye ingilazi yewayini kwaye awukwazi ukuyifakela ibhulukwe okanye ingubo oyithandayo. Xa usela, ukutya akunakulawulwa, ngakumbi ibhiya. Iqukethe amahomoni amancinci amaninzi - i-phytoestrogens, egcinwe ngamafutha, kwaye ayidlanga. Kule meko, umthamo wesisu usanda kakhulu, ukuba inyanga edlulileyo kwakungenjalo, ngoko namhlanje sele ikhona. Kwaye ukwenzela ukuba wenze isilwanyana esiswini ofuna ukuyisebenzisa siya kuba nzima.
Omnye umgaqo "wesisu esincinci" ukulahla iigarethi. Andikholelwa ukuba ukutshaya kwababhemayo kubangela ukuvumelanisa, kungekhona nangoko, ababhemayo babeka amaninzi kwizisu zabo kunabo abangenaso ukuxhomekeka kwimiba yexuba.
Ukusebenzisa i-fiber ezininzi kukuchaphazela ukulahleka kwesisindo. Iimbumba zokutya okunjalo zizalisa isisu somntu, kwaye ukuziva ukulamba akuphelelanga. Imveliso enomxholo ophezulu wefayibha ayibangele ukumbombola, ngenxa yoko kungabikho ukubhubhisa. Ukwenza oku, kufuneka udle i-30 okanye 40 grams yemifuno, izithelo, izityalo kunye nesisu sakho siya kufumana isimo esifanelekileyo kwaye siya kubulela.
Ebudeni bemini, kufuneka uchithe inani elikhulu lamanzi, okungekho nje kuphela elonakalisa imeko ebanzi yomzimba, kodwa kuya kunceda nokuvuvukala. Lo mgaqo ubaluleke kakhulu kubasetyhini kwixesha lokuqala. Ngaphandle kwamanzi, i-metabolism emzimbeni iyancipha. Ukukhawuleza ukutya, kuphuculiswa ngamanzi ancibilikiweyo, ahlambulula kakuhle i-lymph kwaye ikhuthaza ukutshiswa kweoli. Amanzi kulula kakhulu ukulungiselela, ngenxa yoko, ilitha yamanzi iqabile kwisitya seplastiki, kwifriji, ngosuku olulandelayo lugqityiwe kwaye lunxiliswe ngemini ye-2 okanye ye-3.
Kufuneka uqaphele ukuhamba okufanelekileyo. I-stoop ibonisa i-thorax engenanto, amahlombe ajikeleziweyo kunye nesisu esiswini. Kwaye kwenzeka ngenxa yokuba umthwalo emgodini awunalingani kwaye imisipha yomzimba ayinayo ithoni rhoqo, njengoko kwenzeka kubantu abaneempembelelo ezichanekileyo. Omnye umquba uvela kubuthakathaka besakhiwo sesithambo. Ukuba uneminyaka engama-50 ubudala, kuxhaswa ngamathambo kunye nomgudu ngokutya kwansuku zonke kwe-1200 mg ye-calcium kunye nokutya okanye izongezo zokutya. Ukuba usemncinci, i-calcium yakho yosuku nganye kufuneka ibe ngu-1000 mg. Ngaloo ndlela, uya kuzikhusela kwisifo se-bone-osteoporosis.
Kodwa nangona uzalisekisa le miqathango, awuyi kufeza "isisu esisisigxina" ngaphandle kokuba wenze umzimba. Nangona isisu sityhiliwe ngqatha lweoli, ifomu layo elihle liphela nje ukuphupha. Yaye ukuba unesisindo esithe xaxa, lixesha lokulahleka kwesisindo, ukutya, ukubunjwa kunye ne-aerobics kuya kwenza oku.
Kuyo nayiphi na indawo kwaye naliphi na ixesha, unokwenza umzenzelo omnye oya kwenza ukuba isisu sakho singabi nantoni kwaye sijikeleze. Khawucinge ukuba unomnethe ngaphakathi, kwaye udonsa isisu ukuya emthonjeni. Ngangoko kunokwenzeka ukuba ubuyisele kwisisu kwaye kule meko, yibambe ixesha elide unako. Emva koko uphumule uphinde uphinde. Xa ucinga ngako, vele ungene kwisisu sakho rhoqo xa ucinga ngako. Kungekudala uzakuqheleka kulo msebenzi, kwaye uya kuyenza rhoqo. Okwangoku, kuya kukunceda kakuhle.
Ukuthwala izihlunu zesisu. Yenza imihla ngemihla ngemihla yokushicilela, kwaye mayeke ukuba abe ngumthetho kuwe, njengokulala emhlane wakho, ukuphakamisa isibini sakho, ukuphakamisa imilenze yakho kunye nokuzivocavoca kwiisifuba zesisu esiswini. Oku kuza kuzalisekisa ngokukhawuleza iphupha le-tummy flat ekhuphukile kunye nesincinci.
Wonke umfazi ufuna ukuba nesisu esisisigxina, kwaye ngexesha elifutshane. Cinga ngeengcebiso zeengcali. Ukuze ufumane isisu esisisigxina, kufuneka udibanise ngokufanelekileyo ukuzivocavoca umzimba, ukuxilonga okhethekileyo, ukutya kunye nokuba ulungelelaniso olufunekayo ukuze ukwazi ukubamba.
Yidla i-tummy flat
Kungenakwenzekayo ngaphandle kokutya okhethekileyo ukwenzela ukuba isisu sifuthe. Ukuba ufuna ukwenza isisu esisisigxina, ngoko kufuneka usebenzise izidlo ezinjalo kwisisu, apho kufuneka udle ngokuphindaphindiweyo kunye nxalenye encinci. Ungakulibali ukuba udinga iiprotheyini, ekudleni kwesisu esisisigxina udinga iincinci ezimbini kwiiveki, ukwenzela ukuba kusemini isidlo seentlanzi kunye nemifuno, ixesha eli-1 elimhlophe lenyama yenkukhu, kunye ne-2 e-white white kunye ne-orange.
Yintoni enye engayenzayo yokutya?
Izondlo zincinci zincoma iisutyi kunye nembewu equkethe iiprotheyini zemifuno kunye namafutha enempilo. Kodwa ezininzi zazo azikwazi ukusetyenziswa, ziyimithwalo enamandla yeentso. Ekudleni kwesisu esisisigxina, kufuneka udibanise ama-gram 50 emveliso ngosuku.
Enye indlela yokwenza isisu esisisigxina, siya kunceda ukulahla amanqaku elula. Thatha i-½ ithispoon yeoli yeoli kunye nokongeza ama-drops ama-vitamin E, sebenzisa le ngxube kwesikhumba esiswini kwaye wenze ukusilalisa okusebenzayo. Uncedo olulungileyo kulabo abafuna ukwenza isisu esisisigxina, siya kuba sezitho zesisu. Kwaye kunye nokutya, unokufumana isisu esisisityebi.
Ukuzivocavoca ngesisu esisisigxina
Ezi zinto ziyimfuneko, njengomoya kunye namanzi. Ngaphandle kwabo, akusayi kuba nasiphumo. Lo msebenzi obalulekileyo, ngenxa yokusebenzisa isisu esisisigxina, uthwala umthwalo onzima, kwaye wenze ukuba imisipha emininzi neyomeleleyo isebenze, kufuneka uguquke kakuhle.
Izenzo eziphumelelayo ukuqinisa imisipha yesisu, ukuze ufumane isisu esisisigxina
Salala ngasemva kumatshini, izandla ziqondisa kwaye ziphakamisa ngokukhawuleza, zikhuphe i-vertebra ukusuka kumgangatho emva kwe-vertebra. Xa amahlombe ehlombe ahlanjululwe phantsi, siyakhupha, ngoko sibuyela kwindawo yokuqala ngoluhlu. Masiqale ngokuphindaphinda kane, ngokunyuka ukwandisa ukuya kumaxesha angama-6. Ukulala emhlane wakho, welula izandla zakho phambi kwakho ngezandla zakho phantsi. Masiphefumule kwaye siphakamise i-chin yakho, ukuze ukwazi ukubona inamba.
Siya kuphakama kuzo zonke iine, iinqonga ziphantsi kwamagxa, iintendelezo ziqokelelwa kwikhekhi. Umqolo kufuneka ulungele. Gxotha umlenze okunene uze uyibeke kwizwane, ungagudluli umlenze. Phakamisa umlenze wesobunxele uze uyibeke ecaleni kwesinyawo sokunene. Siza kuhlala sihlala kule ndawo imizuzwana engama-20. Siza kwenza ukuphindwa kabini. Salala ngasemva, sigcina iintende kwi-intloko yentloko, sisasaza iintonga zethu kumacala. Phakamisa imilenze ukwenzela ukuba imilenze ihambisane nomgangatho. Musa ukutshintsha isikhundla semilenze, gxotha emagxeni, entanyeni, entloko evela phantsi. Masiqale ngokuphindaphindiweyo kwe-8 okanye kwe-10, ukwanda ukuya kuma-16 okanye ama-20 amaxesha.
Salala ngasemva, iintendelezo ngasemva kwentloko, imilenze iyaguqa ngamadolo, ukuze iinyawo zihambele emacaleni. Ukucoca imisipha ye-press, sinciphisa umva wezantsi ukuya emzantsi. Musa ukutshintsha isikhundla semilenze, siyakunqumla imisipha yomshicileli ukuze i-coccyx ibe ngamasentimitha ambalwa ukusuka kumgangatho. Masiqale ngokuphindaphindiweyo kwe-8 okanye kwe-10, ukwanda ukuya kuma-16 okanye ama-20 amaxesha.
Silala kwicala elinye kwaye siya kuphumla kwiindawo zethu. Nciphisa imilenze yakho ngokukhawuleza. Bamba imizuzwana embalwa kule ndawo, uze ubuyele kwindawo yokuqala. Phinda usebenzise amaxesha angama-10 ngomlenze ngamnye.
Lalala phantsi, wabeka izandla entloko. Phakamisa imilenze, uguqe ngamadolo kwi-angle yee-90 degrees, kwaye ngexesha elifanayo sizama ukutsala idolo elingasesinxele ukuya kwinqanaba elilungileyo ekusasazeni. Ngoku masenze enye icala. Siza kuphinda amaxesha angama-20.
Masifumane kuzo zonke ezine. Ngokugqithiseleyo siya kususa umlenze emva kokuba kwakukho umgca omnye kunye nomqolo. Yeka ukubamba "ukutyelela". Siphindaphinda kwicala ngalinye ezili-10.
Salala ngasemva, izandla zihlala kwisiqu, iintende zithinta umgangatho. Imilenze emadolweni iphakamisa ukuphakama kwama-30 centimeters, amaxesha amabini kunye neenyawo zakho. Emva koko unciphise imilenze yakho. Phinda usebenzise 6 okanye ama-8 amaxesha.
Siya kwehla emadolweni, siza kusasaza imilenze yethu encinci, iinzwane zithintane, sifaka iintende zethu ezinqeni. Siya kulahla i-trunk, imva ihlala iqonde, i-chin ephakanyisiwe. Ukuzivocavoca kwakhona 6 okanye 8 amaxesha.
Ukulala ekhohlo, izandla phezu kwesiqu. Ukugquma kwamathambo. Khuphula ibhinqa lehlombe, susa umlenze wesobunxele ngomlenze wokunene. Masibuyele kwindawo yokuqala. Bese uphinda ii-8 okanye ezili-12 izihlandlo.
Ukulala ekhohlo, izandla phezu kwesiqu. Phakamisa imilenze, uguqa ngamadolo kunye nasezintanyeni. Emva koko thabatha indawo yokuqala. Phinda u-10 okanye amaxesha angama-15.
Ukulala emhlane wakho, izandla, ngasemva kwentloko yakho, ukuguqa ngamadolo. Siphakamisa ibhinqa lamagxa kunye nemilenze ngexesha elifanayo. Siphindaphinda siphendukela ngakwesobunxele nakwesokunene, siyakuthinta ibhokhwe yecala eliphambene. Phinda u-10 okanye amaxesha angama-15.
Salala emhlane wethu, silula amahlombe ethu, siza kuthatha izandla zethu emzimbeni, siya kuxhomekeka phantsi phantsi ngezandla zethu. Kwaye ngoku senza intshukumo kunye neenyawo zethu, njengokungathi sibhukuda ngesifuba, sidonsa imilenze kwisisu, sisasaza ngamadolo, izithende kunye. Ukunyakaza kuyacotha. Emva koko phawula imilenze phantsi komgangatho, kwaye ngokukhawuleza udibanise ndawonye. Ukuzivocavoca kwenziwa 6 okanye amaxesha angama-10.
Isisu esisisigxina kunye nokuhlanjululwa komzimba
Isisu esisisigxina, isiphumo esihle sitholakala ngokuhlambulula umzimba, oko kukuthi, ukucocwa kwesibindi kunye namathumbu. Abaninzi bayamangalisa, njengokuba ngexesha elifutshane umthamo wesisu usuke. Kodwa le nkqubo ibhetele yenziwe phantsi kolawulo logqirha.
Ngoku siyazi indlela yokwenza i-tummy flat ngexesha elifutshane. Ngoncedo lokutya, ukuzivocavoca nokuhlambulula amathumbu kunye nesibindi, unokwenza isisu esisisigxina.