Indlela yokunciphisa umzimba ngokufanelekileyo - isiseko sesondlo esifanelekileyo sokulahleka kwesisindo

Ubunzima obuthe xaxa yinto eqhelekileyo enokubaluleka kwiminyaka emininzi, kodwa kuyakhuthaza ukuba abantu abaninzi banokukhetha ukutshintsha imikhwa yabo. Unokufumana ukutya okuninzi ezahlukeneyo, kodwa isisombululo esihle kakhulu kukutya nokutya.

Ukulahlekelwa kwesisindo esifanelekileyo kunye nendlela yokuphila enempilo

Abantu abaye bathetha ukutshintsha ubomi babo, bakhetha indlela yokuphila enempilo, emva kwexesha elifutshane babone utshintsho oluhle kwimpilo yabo. Ukongezelela, ukuba umntu ulahlekelwa ubunzima obunzima, kukho ukusetyenziswa kweenkqubo kunye nexabiso le-cholesterol eyingozi eyenza iingxaki ezininzi zezempilo zinciphe. Isondlo esifanelekileyo kunye nemidlalo yokulahleka kwesisindo kwandisa amanqanaba omandla, kuphucula imeko yesikhumba kunye nokunciphisa inkqubo yokuguga.

Iseluleko se-Dietician - phi ukuqala ukulahleka kwesisindo esifanelekileyo?

Kunzima ukuthatha isinyathelo sokuqala ukuya kwindlela efanelekileyo yobomi, kodwa kubalulekile ukuba ungenzi ngokukhawuleza, kodwa ukwenza utshintsho kancane kwaye ingozi yokuphula iya kuba yinto encinci. Okokuqala, kuyimfuneko ukuba ungabandakanyi kwimenyu yokutya eyingozi: i-fatty, i-sweet, i-salty, iyitshiza kunye neminye imikhiqizo efanayo. Ukunciphisa umzimba ngokusisigxina, wenze ukutya kokutya okunempilo. Ukuxabisa okukhulu kunamanzi, ngoko ke uqhele ukusela ubuncinane iiglasi ezili-8 ngosuku. Ngoku sele kuphela utshintsho luya kuvumela ukuqala inkqubo yokutshisa amafutha.

Isizathu esifanelekileyo sokulahlekelwa ubunzima

Ukuze uphumelele kwimimandla eyahlukeneyo, kufuneka uncedo olusinceda ukuyeka. Okokuqala, kunconywa ukucacisa ubunzima obufunayo kunye nomhla wokufezekisa injongo. Qaphela ukuba ngaphandle kokulimala empilweni, ungayilahla ukuya kwi-3-5 kg ​​ngenyanga. Kubafazi, iinjongo zokulahlekelwa isisindo kufuneka zikhethwe ngabanye, kodwa iingcebiso ezininzi ezinokuthi zinikezelwe.

1. Beka amanqaku kunye nezikhumbuzo malunga nenjongo yakho okanye iifoto zamantombazana amancinci kwiindawo ezahlukeneyo.
2. Khetha iifoto ezingapheliyo kunye nesisindo esiphezulu kunye nokuzijonga ngexesha, uzithembise ukuba ungabuyeli ebomini obunjalo.
3. Zifumana iqabane ekunciphiseni ubunzima, kuba inkxaso eyongezelelweyo ayiyi kukuvumela ukuba uphumule.
4. Funda amabali abantu abaye bakwazi ukulahla ubunzima baze babelane ngeemfihlelo zabo.
5. Thenga izambatho ezintle, kodwa ubuncinci ubuncinane.

Isiseko seZondlo ezifanelekileyo zokuLuthwa kwesisindo

Ukutya okufutshane esifutshane akukuvumeli ukuba uphumelele kwisiphumo esihle kwaye ugcine ixesha elide. Ukongeza, emva kokupheliswa kwawo, iikhilogram ezilahlekileyo zibuyiselwe. Kukho imigaqo ethile ekunceda ukutshintsha indlela odla ngayo kunye nokufudukela ekudleni okunempilo, okubalulekile ukulwa neekhilogram ezingaphezulu. Ukulahleka kwesisindo esifanelekileyo kusekelwe kwimigaqo emininzi yemigaqo ye-dietetics.

1. Ukutya kufuneka kulungelelanise ukwenzela ukufumana zonke izinto ezincedo.
2. Ukukhetha ukutya okweqhekeza, ukuxhaswa kwezi zidlo ezintathu eziphambili kunye nokutya okubini.
3. Omnye umgaqo kulabo abanomdla kwindlela yokunciphisa umzimba ngokufanelekileyo - khetha iindlela zokupheka eziphilileyo kwaye unqabe ukukhanda.
4. Ukungabikho kokutya kokutya apho kukho ii-carbohydrate ezikhawulezayo.

Isidlo sasekuseni esifanelekileyo sokulahlekelwa isisindo

Abantu abaninzi benza impazamo enkulu, benqaba isidlo sasisasa, kodwa oku kungqinelana nabo bafuna ukunciphisa umzimba. Isidlo sasekuseni kuyimfuneko yokufumana amandla, kwaye inika nengqondo yokuzalisa ixesha elithile, ukwenzela ukuba ngeli xesha akukho nto. Yona yokutya okunelisayo. Ixesha lesidlo sasekuseni elifanelekileyo kunye nesondlo esifanelekileyo sokulahlekelwa isisindo ngumxube wee-carbohydrates eziyinkimbinkimbi, i-fibre, iiprotheni kunye nenani elincinci leoli. Kukho uluhlu oluthile lweemveliso ezifanelekileyo zokutya kwangokuhlwa.

1. Kashi . Umthombo omkhulu we-carbohydrates eziyinkimbinkimbi. Kubalulekile ukuyeka ukupheka ngokukhawuleza.
2. Amaqanda . Ukubunjwa kubandakanya ezininzi zeeprotheyini, ezizalisa kwaye zinika amandla. I-Yolks ayiluncedo, ngoko ungadla iqanda elipheleleyo kunye neprotheyini enye.
3. Imveliso yobisi . Kulabo abanomdla kwindlela yokunciphisa umzimba ngokufanelekileyo, kucetyiswa ukuba ukhethe i-low fat fat cottage cheese, i-kefir okanye i-yogurt ngokutya kwasekuseni.
4. Isonka siqingqiwe . Abafaki bee sandwich bafanele bahlale kulolu khetho. Ukongeza, khetha i-curd cheese, iziqwenga zeenkukhu kunye nemifuno.

Isidlo esilungileyo sokulahlekelwa kwesisindo

Iingcali zenzululwazi ziye zazimisela ukuba kwixesha elivela kwi-12 ukuya kwi-15 iiyure inkqubo esebenzayo yokuvelisa i-enzymes, eyabalulekile ekugcineni i-organism kwisigamu sesibini semini. Ukutya okudliwayo kufuneka kube ngama-protein ase-80%, umzekelo, inyama yenkukhu, iintlanzi ezincibilikileyo okanye izityalo. Kunconywa ukufaka kwimenyu kunye nxalenye yearbohydrates ewusizo, umzekelo, isaladi egqoke ngeoli yeoli, enezixhobo ezifanelekileyo. Izithelo ezimnandi zivunyelwe kuphela kwiiyure ezintathu. Khumbula ukuba izabelo azifanele zibe zikhulu.

Isondlo esifanelekileyo sokulahlekelwa isisindo

Kukho enye into engafanelekanga yokuba akudingeki ukuba udle isidlo sokuvumela ukuba umzimba udle amafutha. Le ngcamango ayilunganga kwaye isidlo sakusihlwa kufanele sibe seshedyuli, kodwa kufuneka kube lula. Ubungakanani besahlulo - akukho ngaphaya kokungena kwiintendelezo, kwaye oku malunga nama-250 g. Kubalulekile ukuqwalasela ukuba iprotheni kufuneka ibe ngamaxesha amabini ngaphantsi komsundu. Isondlo esingenasisindo sokulahleka kwesisindo, kuyimfuneko yokwenza ingqalelo ezinye iinkalo.

1. Umxholo we-caloric wesi sidlo akufanele ube ngaphezu kwama-350 kcal. Eyona nto, ukuba unesidlo esingaphezu kwe-25% ye-caloric intlawulo ngosuku.
2. Ungathembeli kumgaqo - ungadli emva kweesithandathu ngokuhlwa, ekubeni ixesha lokutya lokugqibela lixhomekeke kulawulo lolo suku. Ukutya isidlo kufuneka kubanjwe ngaphaya kweeyure ezingama-3 ngaphambi kokulala.
3. Ukuba ngaphambi kokuba ulale uzakuziva ulambile, uze uphuze iglasi ye-kefir.
4. Iintyatyambo azifanelekanga isidlo sakusihlwa, njengoko zandisa ukondla.

Izenzo ezifanelekileyo zokulahlekelwa isisindo

Ukutya amafutha amaninzi kunye nee-carbohydrate eziza ukutya, awukwazi ukwenza ngaphandle kokusebenza ngokomzimba. Yenza kathathu ngeveki, wenze iisethi ezintathu zesenzo ngasinye 15-20 maxesha. Qalisa uqeqesho ngokufudumala, olulungiselela umzimba ukuba lusebenze, kwaye luphele nge-hitch ukuze ulungelelanise intliziyo. Kulabo abanomdla wendlela yokuziqhuba ekhaya ukuze banciphise ubunzima, kuyafaneleka ukuba sicinge ukuba kuyimfuneko ukwenza uqeqesho ngokukhawuleza. Kubalulekile ukulayisha izihlunu ezilandelayo: imilenze, umva, amahlombe, iingalo kunye nezihlunu zepectoral, uze ucinezele ekupheleni.

Kuchaneka njani ukuba wenze utyando lomzimba ukuze unciphise umzimba?

Ekusebenziseni ikhaya ekujoliswe ekugqibeleni iipounds eziqhelekileyo, ukuvuthwa kwe-static jikelele kuphelele-ibha. Ngethuba lokuphunyezwa kwalo phantse zonke iimisipha zibandakanya emsebenzini. Ngokuqeqeshwa rhoqo isisu siya kuba sisisityebi, umgudu uya kuqinisa kwaye izibonda kunye nezikhwebu ziya kuqinisa. Kubalulekile ukwazi indlela yokwenza umsebenzi, ukwenzela ukuba ukusebenza kusebenze.

Ingxube yokulahlekelwa kwesisindo sesisu isenziwa kwi-latch, ichukumisa umgangatho kunye neentende kunye neenyawo kuphela. Beka iingalo zakho phantsi kwesifuba sakho uze uzigcine. Umzimba kufuneka uqonde, jonga phambi kwakho, uze uthathe intamo yakho. Kubalulekile ukulawula ukuba akukho nto iphosakeleyo kwimbuyiselo engaphantsi. Ngethuba u-bar, gcina umshicileli uphazamise onke amaxesha. Unokwenza ezinye iintlobo zolu hlobo.

Kuchaneka njani ukuba ugxume kwisithambo sokudumbula?

Ukuba umntu ufuna ukujamelana nobunzima obunzima, ngoko-cardiopathy ayikwazi ukuphetshwa, kuba ikhuthaza ukutshiswa kweoli . Ukusiza kwintambo kwandisa amandla emilenze, ukupompa umshicileli kunye nezihlunu zezandla. Ukulahlekelwa isisindo ngentambo kunceda ukuqinisa ukuhamba kwe-lymph, okuphelisa i-cellulite. Kukho ukomelezwa kwenkqubo ye-cardiovascular and respiratory system, umsebenzi wegciwane lesisu sisisiseko kwaye ukuphuma kwegazi kuqhubeka. Abantu abanomdla kwindlela yokunciphisa umzimba ngokunyanzela intambo, bafanele bazi ezinye iimpawu zoqeqesho.

1. Ngenxa yoko, kufuneka udonse kathathu ngeveki, uchithe imizuzu eyi-15 kuqala. kwaye ngokunyuka ukwandisa ixesha ukuya kwemizuzu engama-45.
2. Okokuqala, gxuma ngokukhawuleza, kwaye ke, ukwandisa amandla, okuya kukuvumela ukuba ulungiselele umthwalo kwaye ukhuphe ukulimala.
3. Ngexa ugxuma, gcina iindlovu zakho eduze kweendlwana, ujikeleze intambo kuphela ngeentsimbi zakho.
4. Umqolo kufanele ugcinwe kwindawo ehamba phambili, kwaye ujonge phambili.
5. Umhlaba kuphela ngeesokisi, kodwa izithende akufanele zithinte umgangatho.

Indlela yokujikeleza i-huluhup ukuze unciphise umzimba?

Abaninzi ukususela ekutshitsheni komntwana njengento yokuzonwabisa, kodwa ukuba ufumane i-hulaohup ekhethekileyo kunye nokuzibandakanya, ukugcina imithetho, kunokwenzeka ukulahla i-kgs ezingenanto. Ukuzivocavoca nge-hulahup yokulahleka kwesisindo kubandakanya izihlunu ezininzi, ukuphucula ukuhamba kwegazi, ukuxilisa umzimba kunye nokuqhelanisa inkqubo yokutya. Kubalulekile ukwazi nokuqwalasela ezinye iimpawu zokuqeqesha nge-hula hat ukuqala iinkqubo zokulahlekelwa isisindo.

1. Unokwazi ukuguqula i-hoop emva kweeyure ezimbalwa emva kokutya kunye neyure ngaphambi kwayo.
2. Enye ingongoma, indlela yokunciphisa umzimba ngokukhawuleza ngoncedo lwe-hulaohup - kuthatha ubuncinane isiqingatha seyure. Ukuba awuzange uphazamise ngaphambili, qalisa ngemizuzu eyi-10. kwaye ngokunyuka ukwandisa ixesha.
3. Ngexesha lokujikeleza, faka imilenze yakho isondele ngokusemandleni komnye nomnye, njengoko oku kwandisa ukuxhatshazwa kwiimisipha.
4. Kubalulekile ukuba ungagcini ukuphefumula, ngoko uphefumla kakhulu.
5. Musa ukuxoxela umzimba kwaye uwugcine uqinile ngexesha lokuzivocavoca.

Indlela yokwenza i-sit-ups yokulahleka kwesisindo?

Ukuze ube ngumnikazi weemilenze ezincinci kunye neenkonkxa ze-elastic, awukwazi ukwenza ngaphandle kwezikwere. Lo msebenzi unceda ukukhawuleza ikhosi yeenkqubo zokuxilisa kunye nokusetyenziswa kwamatye e-fatty. Ngoncedo lwayo, imisipha iqiniswa, idale ukukhululeka okukhulu. Ukuzivocavoca kufuneka kwenziwe rhoqo, kodwa kungekhona imihla ngemihla. Ukuze ufumane inzuzo echaziweyo, kubalulekile ukuchaneka ngokufanelekileyo ukwenza izikwere.

1. Yima ngokuthe tye, ugcine iinyawo zakho kumgangatho wesigxina. Kancinci kancinci, udibanise i-pelvis ukuze afike amathanga afane nomgangatho. Ekupheleni kwendawo, kufuneka uhlale, kwaye ke, buyela kancane kwi-FE.
2. Ukuhla, ukukhupha, nokunyuka, ukukhupha.
3. Kubalulekile ukugcina imisipha yomshicileli ngokukhawuleza. Imbuyiselo kufuneka ihlale ihleli.
4. Kubalulekile ngethuba lokunyuka ukungazidilizi izithende kwaye uqinisekise ukuba amadolo awahambi ngaphaya kweesokisi.
5. Amathanga awanakuhluthwa kwaye aphelelwe ngaphandle.