Unganciphisa njani umzimba?


Isingqungquthela sethu sobomi sisoloko singabangela iingxaki ngokunyanya. Isisombululo sokuzisusa sibonakala siyinkimbinkimbi. Ukungabikho kwexesha, ukukhuthazwa kunye nokungafuni ukuzibandakanya kubantu kwenza abantu bafune ukuzama ukunciphisa ubunzima. Njengomphumo - impilo engapheliyo, ukuxinezeleka, kunye neepounds eziphindwe ngokuphindaphindiweyo. Ngokumalunga nendlela yokulahleka kakuhle umzimba kwaye ungaphangeli kwakhona, kwaye uya kuxutyushwa ngezantsi.

Eminye indlela ekhoyo yokusombulula ingxaki yobunzima obuninzi. Kodwa inyaniso kukuba ipesenteji enkulu yabantu baqhelana nomzamo ogqithiseleyo wokuphumeza umphumo - ugxininisa ngokukhawuleza ukungenisa ukutya okanye ukunciphisa ubuncinane. Yintoni efunekayo ukuze ulahlekelwe ubunzima obukhulu ngaphandle komngcipheko wokuzilimaza?

Hlaziya isisindo - ngokukhawuleza okanye ngokukhawuleza?

Ukufumana ukutya okuninzi ngokulahleka kokulahleka kwezinto ngokuqhelekileyo kukhokelela ekubeni "sondla" ngokwenene abantu abahlukahlukeneyo abanokunikela ngokutshintsha ubomi bethu ngokukhawuleza ngemali. Ewe, ndifuna ukuhlukana kunye neepounds ezongezelelweyo ngokukhawuleza. Kwaye xa siva i binzana elithi "ukunciphisa ubunzima beentsuku ezingama-7-10" - sihamba nje sivuyile. Akunjalo? Kodwa iingcali zezondlo emhlabeni jikelele zivakalisa ngelizwi elilodwa: ukulahlekelwa isisindo kuyingozi kakhulu kwimpilo nakubomi! Ngakolunye uhlangothi, oku kukwenqabela ngokupheleleyo ukuba kususwe ubunzima obungaphezulu. Abantu abaninzi bawela ekuphelelwe lithemba, beqonda ukuba awukwazi ukulahlekelwa isisindo ngokukhawuleza, kodwa ngokukhawuleza - asebenzi. Kodwa unokwenza ukuba kwenzeke. Yintoni efunekayo kule nto?

Okokuqala, yidla ngokufanelekileyo. Akungaphantsi okanye ngaphezulu, okuchanekileyo. Ezinye izidlo zezilwanyana zenza ukutya okujolise ekunciphiseni ukusetyenziswa kwamathambo. Ngenxa yoko, umntu ulahlekelwe malunga ne-80% yesistim esiswini kunye ne-20% kuphela yamasheya angaphezulu kweengqamlezo. Kodwa iinjongo zichasene - ekulahlekelweni kwe-fat mass kunye nokulondolozwa kwemizimba. Ngokulahlekelwa ngokukhawuleza kwemizimba yesisipha ngexesha elincinci kunokukhokelela kwiingxaki zempilo ezimbi. Izindlela ezingalunganga zokulwa nokukhululeka kunakhokelela ekulahlekelweni kwe-mass mass.

Abaninzi balabo abafuna ukunciphisa umzimba bafuna ukufezekisa umphumo kwisithuba seveki ezi-1-2, nto leyo ibuye ibe yinto emangalisayo, kodwa izisa iingxaki ezininzi kunezinto ezilungileyo. Imiphumo eyiyo eyenzekayo ngexesha eli lixesha linokubalwa ngokulula. I-1 kg yeoli yomzimba i ~ 7000 kcal. Oku kuthetha ukutshisa i-kg ye-fat fat = i-7000 kcal. I-1 kg yeoli inokulahleka kakuhle kwiintsuku ezingama-7 ukuya kwe-14, kuxhomekeke kwimpilo kunye nokutya komntu. Ngokuhambelana nale data, unokwenza lula ukusekela iinjongo eziza kufumaneka kuwe.

Igama elithi "ukutya" kwiindlela ezininzi ezingenakuthetha ukulamba. Oku kuphosakeleyo! Ukutya kukuba, okokuqala nokuphambili, ukutya okunempilo kunye nokutya okunempilo. Abaqalayo bahlala bexhala xa beqonda ukuba ukuze unciphise umzimba, kufuneka udle kakuhle. Kwinkqubo yokunciphisa ubunzima obuninzi, kufuneka uqinisekise ukungena kweprotheni ekudleni kwakho kwaye ngokufanelekileyo usasaze isixa semfuyo yonke imini. Iiprotheni ziyimfuneko emzimbeni wakho ukufumana izinto ezifunekayo zokwakha ukukhula kwemisipha. Ukunyuka kwesisundu somzimba kunye nokutshisa kweoli kunendlela evumela ukuba ufezekise umphumo ofunayo ngokukhawuleza. Kufuneka uzibuze umbuzo, unokwakha njani umsila kunye nokulahlekelwa isisindo ngexesha elinye? Impendulo ilula kakhulu kwaye icacile ukuba ichaze. Apha awukwazi ukwenza ngaphandle kwemfundo yomzimba.

Iingcamango zokulahlekelwa ubunzima

Xa unesistim esiphezulu, unamandla angakhutshwa ixesha elithile. Oko kukuthi, amandla amaninzi ayenziwa, ngokukhawuleza utshisa amafutha amaninzi. Isiphetho: ezininzi iimisipha onayo, ngokukhawuleza uza kufeza injongo efunwayo. Musa ukutshitshiswa xa uva ibinzana elithi "ukwanda kwimizimba yesisundu." Oku akuthethi ukunyuka kwesisindo somzimba. Kunoko! I-muscle ilula kakhulu kunamafutha. Ngoko ke, xa izicubu ezinamafutha zithatyathwa yimizimba, isisindo esipheleleyo sinciphisa ngokukhawuleza kwaye singenakwenzeka. Ukwakhiwa kwemisipha akuthethi ukubunjwa kwebiceps zamadoda kunye neekhabhi kwindawo yokushicilela. Yonke into ifanele ivisisane kwaye ihambelane nokulingana kwamanani amabhinqa. Ngoko ke, bahlanganyele ekuzilolweni ngokomzimba (kwaye kusenokwenzeka ukuba baqhubeke) bephantsi kolawulo lomqeqeshi oqeqeshiweyo.

Ukuzila ukutya kukuthintela ukulahlekelwa ngumzimba!

Kubantu abagqibayo ukulahlekelwa isisindo ngokufanelekileyo, kukho enye indlela yokwabelana ngamapounds angaphezulu ngaphandle kokusongela impilo. Oku kukutya okufanelekileyo ngokubambisana nokusetyenziswa. Ingxelo yokuba unako ukulahlekelwa isisindo ngokuzikhawulela ukusetyenziswa kwamatye yiyona mpazamo ye-100% yabantu abaninzi. Ngokuphepha ukusetyenziswa kwamanqatha, ubeka umzimba wakho phantsi kwengcinezelo, kuba umzimba wakho usetyenziselwa ukubonelelwa rhoqo kwezi zinto. Ukunciphisa kwabo okudlulileyo kukukhokelela kwimiphumo emibi - umzimba uqala ukusebenza kwiinqatyambo ngokoqobo konke okungena kuwo ukwenzela ukulahleka kweoli elahlekileyo. Yiyo imeko xa bethetha: "Ndiphucula kumanzi amaninzi".

Xa umzimba ungagcini ixesha elide eliphuma ngaphandle, lisebenzela iindlela zalo zokukhusela kwaye umzimba uqala ukuvelisa amaninzi amaninzi kwezinye ukutya. I-biochemistry yomzimba kunye nemithetho ye-thermodynamics ayivumeli ukuba senze i-fat and burns. Noko ke, amafutha ayabalulekile kubantu. Benza ulusu lube lukhulu, lomeleze isakhiwo seselula, sithwala iivithamini ezinamafutha anelumnyoba kwaye unesihluthulelo sokukhusela ezinye izitho ezibalulekileyo.

Mhlawumbi sele uqikelele ukuba ukutyiwa kwee-carbohydrate xa uzama ukulahlekelwa isisindo ngokufanelekileyo kufuneka kuthintwe. Oku kungenxa yokuba i-carbohydrate iyona mthombo omkhulu wamandla. Injongo yakho iya kuba ukusebenzisa izibonelelo zamandla angaphezu kwamandla, kunokuba i-carbohydrate, ngoko ukusetyenziswa kwabo ngexesha lokutshisa kuya kuba nzima.

Ukuthobela le mithetho kuya kukunceda ufezekise injongo yakho ngempumelelo. Makhe kuthathe ixesha elide, kodwa umphumo uya kuba namandla. Yonke le nto izakukwenza uzive ungcono. Ubunzima bakho buya kuhlala buzinzile, uzonqabisa uze uqale, uzonwabele ubomi, kwaye ungakhathazeki, uhlale kumanqanaba. Nangona izikali nakubanzi apha akukho nto enokuyenza.