Indlela yokulahlekelwa isisindo ngokufanele - isisekelo sokudla okunempilo kokulahlekelwa isisindo

Isisindo esiningi kunenkinga evamile eye yasebenza iminyaka eminingi, kodwa kukhuthaza ukuthi abantu abaningi futhi bakhethe ukushintsha imikhuba yabo. Ungathola ukudla okuhlukahlukene, kodwa isisombululo esihle kakhulu sokudla nokuzivocavoca.

Ukulahleka kwesisindo esifanele kanye nendlela yokuphila enempilo

Abantu abakhetha ukushintsha impilo yabo, bakhetha indlela yokuphila enempilo, emva kwesikhathi esifushane babike izinguquko ezinhle empilweni yabo. Ngaphezu kwalokho, ukuthi umuntu ulahlekelwa isisindo esiningi, kukhona ukujwayela kwezinqubo ze-metabolic kanye nenani le-cholesterol eyingozi edala izinkinga eziningi zezempilo. Ukudla okunempilo kanye nemidlalo yokuncipha kwesisindo kwandisa amazinga wamandla, kuthuthukisa isimo sesikhumba futhi kuphungula inqubo yokuguga.

Iseluleko sezokwelapha - kuphi ukuqala ukulahleka kwesisindo esifanele?

Kunzima kakhulu ukuthatha isinyathelo sokuqala sokuhamba endleleni efanele yokuphila, kodwa kubalulekile ukuthi ungenzi ngokuzumayo, kodwa ukwenza izinguquko kancane kancane bese ingozi yokuphulwa iyoba yincane. Okokuqala, kuyadingeka ukuba ungabandakanyi ukudla okulimazayo kwemenyu: amafutha, amnandi, usawoti, ukubhema neminye imikhiqizo efanayo. Ukulahlekelwa isisindo kahle futhi kuze kube phakade, yenza ukudla okunempilo. Inani elikhulu linamanzi, ngakho-ke ujwayele ukuphuza okungenani izibuko eziyisishiyagalombili ngosuku. Kakade lezi zinguquko kuphela ezizovumela ukuqala inqubo yokushisa kwamafutha.

Isizathu esihle sokulahlekelwa isisindo

Ukuze uphumelele ezindaweni ezihlukene, udinga isisusa esiza ukuyeka. Okokuqala, kunconywa ukuthi kunqume isisindo esifunayo nosuku lokufeza umgomo. Qaphela ukuthi ngaphandle kokulimaza empilweni, ungaphonsa ku-3-5 kg ​​ngenyanga. Kwabesifazane, isisusa sokulahlekelwa isisindo kufanele sikhethwe ngabanye, kodwa amathiphu amaningi asebenzayo anganikezwa.

1. Indawo amanothi nezikhumbuzi ngomgomo wakho noma izithombe zamantombazane amancane ezindaweni ezahlukene.
2. Khetha isithombe esingaphumelelanga ngesisindo esiphezulu futhi ubuke ngezikhathi ezithile, uzithembise ukuthi ungabuyeli ekuphileni okunjalo.
3. Thola wena umlingani ekulahlekelweni, ngoba ukwesekwa okwengeziwe ngeke kukuvumele ukuba uphumule.
4. Funda izindaba zabantu abaye bakwazi ukulahla isisindo futhi babelane ngemfihlo yabo.
5. Thenga izembatho ezinhle, kodwa ubuncane obukhulu.

Izinsisekelo Zomsoco Okufanele We-Weight Loss

Ukudla okufishane okwesikhashana akukuvumeli ukuthi uzuze umphumela omuhle futhi ugcine isikhathi eside. Ngaphezu kwalokho, emva kokuqedwa kwabo, ama-kilogram alahlekile abuyiselwa. Kunezimiso ezithile ezisiza ukushintsha imikhuba yakho yokudla futhi uhambe ekudleni okunempilo, okubalulekile ekulwa namakhilogremu angaphezulu. Ukulahleka kwesisindo esifanele kusekelwe ezimisweni ezimbalwa eziyisisekelo ze-dietetics.

1. Ukudla kumele kube nokulinganisela ukuze uthole zonke izinto eziwusizo.
2. Khetha ukudla okuyingxubevange, ukwengeza ukudla okuyisithathu okuyinhloko nokudla okubili okulula.
3. Enye imithetho kulabo abanesithakazelo sokuthi banganciphisa kanjani umzimba - khetha izindlela zokupheka enempilo futhi wenqabe ukufisa.
4. Hlanganisa ukudla okudla okukhona kuwo ama-carbohydrate okusheshayo.

Ikusasa elifanele lokulahlekelwa isisindo

Abantu abaningi benza iphutha elikhulu, benqaba ukudla kwasekuseni, kodwa lokhu kuyaphikisana nalabo abafuna ukunciphisa umzimba. Ukudla kwasekuseni kuyadingeka ukuze uthole amandla, futhi kunikeza umuzwa wokugcwalisa isikhathi esithile, ukuze phakathi nosuku akukho okuningi. Kuyinto yokudla okuwanelisayo kunayo yonke. Ibhulakufesi elihle kakhulu ngokudla okunomsoco wokulahlekelwa isisindo ingxube ye-carbohydrate eyinkimbinkimbi, i-fiber, amaprotheni namafutha amancane. Kukhona uhlu oluthile lwemikhiqizo efanelekayo kokudla kwasekuseni.

1. I-Kashi . Umthombo omkhulu we-carbohydrate eziyinkimbinkimbi. Kubalulekile ukugwema ama-porridges okupheka okusheshayo.
2. Amaqanda . Ukwakhiwa kuhlanganisa eziningi zamaprotheni, ezigcwalisa futhi zinika amandla. I-Yolks ayilusizo, ngakho-ke ungadla iqanda elilodwa kanye neprotheyini eyodwa.
3. Imikhiqizo yobisi . Kulabo abanesithakazelo sokunciphisa umzimba, kunconywa ukuba ukhethe ama-cottage ushizi ophansi, i-kefir noma i-yogurt okwekusasa.
4. Isinkwa sinyene . Abathandi be-sandwich kufanele bahlale kulolu khetho. Ngaphezu kwalokho, khetha i-curd ushizi, izingcezu zezinkukhu nemifino.

Isidlo Esifanele Sokulahlekelwa Isisindo

Ososayensi baye baqaphela ukuthi esikhathini esivela emahoreni angu-12 kuya ku-15 inqubo esebenzayo yokukhiqizwa kwe-enzyme eyenzekayo, ebalulekile ekugcineni isimo semvelo engxenyeni yesibili yosuku. Ukudla okudliwa kufanele kube amaprotheni angu-80%, isibonelo, inyama yenkukhu, izinhlanzi ezincibilikile noma izithelo. Kunconywa ukufaka emenyu kanye nengxenye yamakhemikhali ewusizo, isibonelo, isaladi egqoke ngamafutha omnqumo, aqukethe amafutha afanelekile. Izithelo ezimnandi zivunyelwe kuphela amahora amathathu. Khumbula ukuthi izingxenye akufanele zibe ezinkulu.

Isidlo sangempela sokulahlekelwa isisindo

Kunenye indlela engafanele yokuthi akudingeki udle isidlo sakusihlwa ukuvumela umzimba ukuba udle amafutha. Lo mbono awulungile futhi isidlo kufanele sibe sesimisweni, kodwa kufanele kube lula. Ubukhulu besabelo - akukho okungaphezu kokungeneka ezintendeni zezandla, futhi lokhu kungaba ngu-250 g. Kubalulekile ukucabangela ukuthi amaprotheni kufanele abe izikhathi ezimbili ngaphansi kwemifino. Isidlo esilula sokwehla kwesisindo, kuyadingeka ukuba wenze ukucabangela ezinye izici.

1. Okuqukethwe kwe-caloric yalesi sidlo akufanele kube ngaphezu kuka-350 kcal. Okungcono, uma udla okungenani kuka-25% we-caloric yenani lokudla ngosuku.
2. Ungathembeki ekubuseni - ungadli emva kwezinyanga eziyisithupha kusihlwa, kusukela ngesikhathi sokudla okudlule kuxhomeke ekubuseni kosuku. Isidlo kufanele sidlule kungakapheli amahora amathathu ngaphambi kokulala.
3. Uma ngaphambi kokulala uzozizwa ulambile, bese uphuza ingilazi ye-kefir.
4. Izithelo azifanelekile ukudla, ngoba zandisa ukondla.

Izivivinyo ezifanele zokulahlekelwa isisindo

Ukuze udle amanoni agcinwe nama-carbohydrate avela nokudla, awukwazi ukwenza ngaphandle kokusebenza ngokomzimba. Yenza kathathu ngeviki, wenze amaqoqo amathathu okusebenza njalo izikhathi ezingu-15-20. Qala ukuqeqesha nge-hot-up, elungiselela umzimba ukuze usebenze, futhi ugcine nge-hitch ukuze ulungise ukushaya kwenhliziyo. Kulabo abanesithakazelo sokuthi basebenze kanjani ekhaya ukuze balahlekelwe isisindo, kufanelekile ukucabangela ukuthi kubalulekile ukwenza umzimba ngokuhamba ngokushesha. Kubalulekile ukulayisha imisipha elandelayo: imilenze, emuva, emahlombe, izingalo kanye nemisipha ye-pectoral, bese ucindezela ekugcineni.

Kulungile kanjani ukwenza i-strap yokusebenza ukuze ulahlekelwe isisindo?

Ukusebenza ekhaya okuhlosiwe ekuqedeni amakhilogremu engeziwe, ukuvivinya umzimba okuphelele okuphelele - ibha. Phakathi nokuqaliswa kwalo cishe yonke imisipha ihilelekile emsebenzini. Ngokuqeqesha njalo isisu siyoba flat, umgogodla uzoqinisa futhi izintambo kanye nezindebe kuyoqinisa. Kubalulekile ukwazi indlela yokwenza umsebenzi, ukuze ukusebenza kuphumelele.

I-strap yokunciphisa kwesisu isenziwe kusuka ku-latch, isithinta phansi ngezandla nezinyawo kuphela. Beka izingalo zakho ngaphansi kwesifuba sakho bese uzigcina ezingeni. Umzimba kufanele uqonde, ubheke phambi kwakho, futhi uthathe intamo yakho. Kubalulekile ukulawula ukuthi akukho okungahambisani nalokhu emuva. Ngenkathi kusendaweni, gcina ucindezeli uxabana ngaso sonke isikhathi. Ungenza okunye ukuhluka kwalolu hlelo.

Kulungile kanjani ukugxuma ngentambo yokudlula?

Uma umuntu efuna ukubhekana nokunciphisa ngokweqile, i-cardiopathy ayikwazi ukugwema, ngoba ikhuthaza ukushisa okunekhono . Ukuphuka kwendophi kukhulisa amandla emilenze, ukuphambanisa umshini kanye nemisipha yezandla. Ukulahlekelwa isisindo ngentambo kusiza ukuqinisa ukugeleza kwe-lymph, okuqeda i-cellulite. Kukhona ukuqinisa uhlelo lwe-cardiovascular and respiratory, umsebenzi wezinambuzane zamathumbu kusungulwa futhi kugeleza kwegazi. Abantu abanesithakazelo sokuthi banganciphisa kanjani isisindo ngokugxuma intambo, kufanele bazi ezinye izici zokuqeqeshwa.

1. Ngomphumela, udinga ukuzuma kathathu ngesonto, uchithe imizuzu engu-15 kuqala. futhi kancane kancane ukwandisa isikhathi kuya kwemizuzu engu-45.
2. Okokuqala, gxuma kancane, bese ukwandisa amandla, okuzokwenza ukwazi ukulungiselela umthwalo futhi ugweme ukulimala.
3. Ngenkathi usuqaqa, gcina izintambo zakho eceleni kwezinduku, ujikeleze intambo kuphela ngezigqoko zakho.
4. Ingemuva kufanele igcinwe esesikhundleni esiphambili, futhi ubheke phambili.
5. Izwe kuphela ngamasokisi, kodwa izithende akufanele zithinte phansi.

Indlela yokushintshanisa i-huluhup ukuze ulahlekelwe isisindo?

Abaningi kusukela ebuntwaneni baphazamiseka njengento yokuzithabisa, kodwa uma bathola i-hulaohup ekhethekile futhi bahlanganyele, ukugcina imithetho, kungenzeka ukuba balahle ama-kgs angenasici. Ukuzivocavoca nge-hulahup yokulahlekelwa isisindo kubandakanya imisipha eminingi, kuthuthukise ukugeleza kwegazi, ukuzivocavoca umzimba nokugcizelela uhlelo lokugaya. Kubalulekile ukwazi nokucabangela ezinye izici zokuqeqesha nge-hula hat ukuqala izinqubo zokulahlekelwa isisindo.

1. Ungakwazi ukuguqula i-hoop amahora ambalwa ngemva kokudla nehora ngaphambi kwalo.
2. Enye iphoyinti, indlela yokulahlekelwa isisindo kahle futhi ngokushesha ngosizo lwe-hulaohup - kuthatha okungenani isigamu sehora. Uma ngaphambilini ungaphambuki i-hoop, bese uqala ngemizuzu engu-10. futhi kancane kancane ukwandise isikhathi.
3. Ngesikhathi sokujikeleza, faka imilenze yakho isondelene kakhulu ngangokunokwenzeka komunye nomunye, njengoba lokhu kwandisa ukungezwani emisipha.
4. Kubalulekile ukuthi ungabambeli umoya, ngakho-ke funga ngokujulile.
5. Ungakhulumi umzimba futhi uwugcine uqinile ngesikhathi sokuvivinya umzimba.

Ungakwenza kanjani ukuhlala kwesisindo sokulahlekelwa kwesisindo?

Ukuze ube ngumnikazi wemilenze emihle kanye nezintambo zokuqina, awukwazi ukwenza ngaphandle kwama-squats. Lokhu kusetshenziselwa ukusheshisa inkambo yezinqubo zokusebenzisa umzimba kanye nokusetshenziswa kwamafutha e-fatty. Ngosizo lwawo, imisipha iqiniswa, idala ukukhululeka okukhulu. Ukuzivocavoca kufanele kwenziwe njalo, kodwa hhayi nsuku zonke. Ukuze uthole inzuzo echaziwe, kubalulekile ukuthi wenze kahle izikwele zesisindo.

1. Yima ngokuqondile, ugcine izinyawo zakho ezingeni lehlombe. Kancipha kancane kancane, udonsa isikhumba emuva ukuze amathanga afinyelele phansi. Ekugcineni, kufanele uhlale, bese ubuyela kancane ku-FE.
2. Yehlisa phansi, inhale, futhi ukhuphuka, phuma.
3. Kudingekile ukugcina imisipha yabezindaba imangele. Ingemuva kufanele ihlale igcwele.
4. Kubalulekile ngesikhathi ukunyakaza kwehle ukungaqedi izithende futhi uqiniseke ukuthi amadolo awahambanga ngaphezu kwamasokisi.
5. Amaqhubu angeke ancishiswe futhi aphelelwe yisikhathi.