Indlela yokunciphisa umzimba ngokukhawuleza?

Amafutha ayimithombo yomzimba, ayilondolozela ukusetyenziswa kwangomso. Ngelishwa, imvelo ibonwe ukuba umzimba wesibutho uqokelela ezi ndawo zigcinwe kwaye uzigcina kuzo, kwiindawo ezinqwenelekayo. Ubeka amanqatha ngokukhawuleza, kwaye kunzima ukuwakhetha kuye. Kule nto, kukufanelekile ukusebenza nzima kwaye usebenzise ukukhohlisa. Ukukhawuleza ukulahleka isisindo ngaphandle kokulimala, ukuba umzimba uya kulahlwa ngokukhawuleza i-carbohydrate kunye neeprotheni, kwaye ukulahleka kwegazi ngokukhawuleza kuya kubangela ukungafihli komzimba kunye nokukhathala okugqithiseleyo? Kule meko, kufuneka udibanise ukutya kunye nokuzivocavoca. Kakade, ngenxa yezi njongo, ungasebenzisa kunye neepilisi zokulahleka kwesisindo esiphuthumayo. Nangona kunjalo, awukwazi ukuqinisekisa isiphumo esiza kuba nayo emzimbeni wakho nokuba ingaba ixesha elide. Kungcono ukuchithwa kwiindlela ezibonakalisiweyo nezingozi.

Ukuzivocavoca ukulahleka kwesisindo

Indlela yokukhawuleza isisindo ngaphandle kokuzivocavoca okufanelekileyo? Umsebenzi wezinto ezibonakalayo yingxenye ebalulekileyo kwinkqubo yokulahlekelwa kwesisindo, kodwa nje kuphela. Kubalulekile ukuchonga iinkalo zakho zeengxaki kwaye usebenze ngokuthe ngqo kubo, ukwenzela ukuba umonakalo wokulahlekelwa ubunzima uqiniswe, kwaye izihlunu ziqiniswa, zingabi buthathaka.

Indlela yokunciphisa umzimba ngokukhawuleza kunye nokutya yinye icala lombuzo. Ngakolunye uhlangothi, indlela yokumisa imisipha kunye nokubathintela ekuxhonyeni emva kokulahleka kwesisindo esiphuthumayo yenye enye ingxaki. Kuba oku kukwanele ukuba ufumane ibhola yokuzivocavoca okanye i-dumbbells. Ewe, unako ukuguqula umshicileli uze ulele phantsi, kwaye unako ukuphakamisa imilenze uze uhlale kufuphi nekhabhinethi. Kodwa malunga nezinto zonke.

Ukuqinisa imisipha yesisu kuya kunceda ukutshintshwa kwe-banal ye-press. Kungenziwa kuphela ngokulala phantsi. Ukuba udlala ibhola ye-gym, oku kuya kubakhokelela ngokubanzi kwaye kukwahlukana kwenkqubo. Vele ulale phantsi, ubeke iinyawo zakho kwi-ballball kwaye wenze ukuhamba okufanayo. Xa wenza umsebenzi, kuyimfuneko ukululela ngaphandle kwentamo, kodwa ngomzimba.

Ulo hlobo lunokuthi lwenziwa ngokuhlukahlukileyo. Kwanele ukujamelana nayiphi na ikhabhinethi, okanye ikhefu kwindlu yakho, kwaye ugoba umlenze wakho emadolweni uze uligubungele ngasemva. Ungasebenzisa kwakhona ibhola lokudlala. Kule meko, ulala ngesisu sakhe, kwaye kugxininiswa kwezandla. Amagqabi abuye ahambe, kwaye umva wethanga unzima. Kwaye ukuba kwiibhokhwe zakho zikhona izidumbulu, ngoko usebenziso luya kusebenza ngakumbi. Kwanele ukubeka izandla zakho ngesisindo ngesimo seenqumle ezinqeni zakho kwaye ulala phantsi, uguqa ngamadolo, uphakamise izikhwepha zakho.

Ngelo thuba, ibhola yokuzivocavoca iya kunceda. Siza kufaka phambi kwethu kwaye siyifake kwaye siyikhulule, okanye unokuhlala phantsi kwindawo ye lotus uze udibanise iintendelezo zakho phambi kwakho, usasaze iingqamlezo zakho kumacala. Isiphumo sinye-isiphumo kwimisipha yezandla kunye nesifuba.

Ukuzivocavoca okunokwenziwa ekhaya, kwaye unokwenza usebenze kwiinkonzo zomqeqeshi okanye iqela lezemidlalo. Kodwa akudingeki ukuba uhlukumeze kwaye uziphephe isondlo esifanelekileyo usuku lonke. Impendulo yombuzo othi "indlela yokuphucula ngokukhawuleza" igosa. Ezi nyathelo, ukuba zilandelwe ngokufanelekileyo, ziya kunceda ukulahlekelwa kwi-5 kg ​​kwiintsuku ezilishumi. Nangona kunjalo, kubalulekile ukugxila kwisiphumo sexesha elide. Indlela esheshayo yokunciphisa umzimba ayinzima ukuyifumana, kodwa kubalulekile ukugcina umphumo wayo.

Isondlo sokulahleka kwesisindo

Kutheni abesetyhini abangenakunqwenela ukukhawuleza ukulahleka isisindo: ukuzithintela iifestile zakho ezizithandayo ekuphikeleni ngokupheleleyo ukutya. Kufanelekile ukukhumbula ezimbini ezibalulekileyo "," ngaphambi kokuba uqhubekele ekutshatyalaliswa ngokukhawuleza kwamafutha:

• nokungondleki, amafutha aya kubuya aze athathe abahlobo bawo, ngoko kubalulekile ukuthobela ukutya kungakhathaliseki ukuba unqwenela ukunciphisa umzimba;
• Ukutya okuqinileyo kunesiphumo esifutshane, kwaye umphumo wabo uya kubachaphazela ngakumbi ukungabikho kovithamini, kunokuba kuluhlu.

Nangona kunjalo, ukhumbule oku, unokukhawuleza ukulahla ubunzima obuninzi ngokuqwalasela imithetho elula yokutya.

1. Kubalulekile ukukhuphela ngaphandle kokutya konke okunamanci, okuthosiweyo kunye nomgubo. Awukwazi ngisho nokutya isonka. Unako ukufumana ukutya kwesonka, kodwa akudingeki ukuba udibanise amaxesha amaninzi ngesidlo ngasinye.
2. Kubalulekile ukwahlula ukutya kweendlela ezininzi. Kufuneka udle ubuncinane ezine ukutya ngosuku kwiincinci ezincinci.
3. Ngokubhekiselele kumalungiselelo kufuneka kwakhona athatyathwe. Kumele ukuba wehlise ngokwomnqweno wakho wokunciphisa umzimba.
4. Ukutya, apho siqhele khona, kunye neentlobo zamafutha kunye ne-carbohydrates efana ne-pechenek kunye namaqebelengwane, kufuneka ithathelwe indawo yintlahlela yokutya, izithelo kunye ne-yogurt.
5. Ngokubanzi, kufuneka uhlolisise ngokutya kwakho ukutya. Ukutya okuhlukileyo kuya kunceda ukunciphisa umzimba ngokukhawuleza nangempumelelo. Ukongezelela ukutshintsha izitya ezityiweyo ngokubiliswa kunye nokupheka, kubalulekile ukushiya iintlobo zezilwanyana ezinamanci, ukudibanisa iitata ngeenyama, inyama kunye ne-vermicelli, kunye nenhlama kunye nemveliso yenyama. Oko kukuthi, esikhundleni seetatata ezidibeneyo sidla i-buckwheat ephekiweyo, endaweni ye-pasta njengesitya esilunxwemeni ukuya esibilweni esibilisiwe, sikhonza iifisisi kunye nelayisi ephekiweyo.
6. Iisobho, i-broths, i-porridges iya kuba luncedo. Imifuno kuphela ayikhethiyo inyama, kodwa imifuno okanye i-mushroom. Unokutya umhluzi wenkukhu, akuyi kuba yingozi kwaye kuya kunceda ukugaya, nangona kunjalo, kufuneka ube neyona mincinci ye-vermicelli kunye namazambane, kungcono ukongeza ipilgi yeBulgaria kunye neyamatamatayi.
7. Iifama neeJisi ziya kuba, njengoko akunakwenzeka, ngendlela. Uncedo kakhulu njengesiselo sokwehla kwesisindo ngekongeza kwintengantengantenga, isinti, ujoni kunye nemon. Uncedo kakhulu luya kuba yimithi ye-herbal emxube we-St. John's wort, i-oregano, i-linden kunye ne-thyme. Isiselo esinxilisayo sotywala siya kunceda ukujamelana nokuziva kwendlala. Kodwa kwikhofi kumaxesha athile kungcono ukunqaba.