Weight siqhubeka, ukuba benze ntoni? Kutheni ubunzima limi ngxi ukunciphisa umzimba

Wena uzilungiselele kakuhle kwaye baye bagqiba ekubeni ukunciphisa umzimba kangangoko kunokwenzeka ngokuchanekileyo. Developed ngokwabo inkqubo unikezelo lwamandla, izicwangciso lo msebenzi, yaye wazisa iziphumo kwidayari entengo. Kodwa nantsi ke imincili ke iikhilogram yokuqala ezilahliweyo, kunye nenkqubo wayeka. Weight siqhubeka, ukuba benze ntoni? into yam yokuqala - ukuba nsinya ukutya, kodwa musa khawulezani phezulu, ukuba ikhosi isiphelo ofileyo-. Ngenxa yoko, kusekho kuwa phakathi, kunye neekhilogram babuyele inzuzo weight. Kulo mzekelo, kufuneka ukuba ulinde kancinane. Kodwa emva kweeveki ezimbalwa, kwaye esikalini nangoku abangeni, ubunzima uyaqhubeka. Kufuneka wenze ntoni kulo mzekelo, siza isigqibo kunye.

ukusebenza ihewu

Yiloo nto kanye igama le meko krakra. Wonke nutritionist uyazi ukuba kuza ixesha apho ubunzima iyaqhubeka. Yintoni ukwenza ntoni? Kuqala kwinto zonke, musa ukothuka. Ukuba wenza oku ekunene, ukuba uya kuthatha ixesha ezolileyo, kwaye wayedla kuya kunyibilika kwakhona. Isizathu sale meko - ukutya linyuke. Maxa wambi kuyenzeka kwiveki yokuqala, yaye maxa wambi emva kweeveki ezimbalwa okanye iinyanga. Kwaye ngenxa yoko, ukuzama ngokukhawuleza ukufumana isiphumo ozama ukuba kancinci kangangoko njengempendulo ubunzima umzimba lifinyele, nokusela namandla. Ngenxa yoko, yokucola ukutya lingancipha, ubunzima ukuma ngxi. Yintoni ukwenza ntoni? Musa ukuba ukutya kancinci kangangoko, kufuneka ukuba nidle okulungileyo utye ukutya okunempilo.

Makhe sijonge inkqubo ukuncipha enengqondo

Ziya ekuqhelaniseni ngokwabo on ukwehla kobunzima, sonke thina iinkqubo sizama ukuba ndizinyathele umthetho owodwa - yonke imihla kwisikali kufuneka ubonise ubuncinane kancinane. Ukuze ubone ubuncinane iziphumo zexesha elifutshane, umntu arhoxise ulwelo ayisebenzisi ukutya ezinkulu, nokuba yinto imifuno, libya-osidingayo kunye ukutya okunempilo kakhulu. A ukufana naye ehleli yokugquma, ukusela womchamo kunye laxatives. Kufuneka kuqatshelwe ukuba zokuncipha umzimba iya kufika ngokukhawuleza kakhulu, kwaye kufuneka uyeke ukuba imeko iyathembisa. Razocharovanie, sryv, ube nzima - vot tsikl ngubani prohodyat ezininzi kunene. Eyona, abantu baya ukuba ingcali ucele ukuba ntoni xa ubunzima bomthwalo buye zokubhala. Izizathu eya kwazisa ugqirha, siya ukudwelisa kancinane emva koko.

umzimba wethu - kwinkqubo

Mzuzwana ngamnye, umzimba kuthatha inani elikhulu lweenkqubo kwemichiza, nganye kuzo ifuna "amafutha" amandla. Ukuphefumla, yabetha intliziyo, ukugcina kwezihlunu kunye iqondo lobushushu emzimbeni, icandelo iseli - konke oku kufuna eyayinethombo rhoqo lwezibonelelo. Amandla umzimba zingafumaneka evela kwimithombo amabini - lwangaphandle (ukutya) kunye (iivenkile ezityebileyo) lwangaphakathi. Enyanisweni, ukuba anciphise inani ukutya, umzimba kufuneka iqale ukwenza zingabinanto pantries zabo. Kodwa kukho ibaluleke kakhulu engqondweni. Ukuba iphelelwa inkqubo ubunzima abavakalelwa ugonyamelo ngokwabo, yaye yonke imihla ngokungathi ya nxaniso, umzimba liya kuxhalela ukukhusela isitokhwe nangayiphi na indlela, kanye yokuqala apho ukunciphisa iindleko zamandla. Ukuze uphephe oku, kufuneka sibe nesimo sengqondo esihle. Wena na umzimba, ukutshintsha nje indlela yakho. Awunayo ndiwuhlutha nje umzimba unelishwa itshokolethi yokugqibela, uze utshintshe ukuba isidlo ngokupheleleyo yaye isempilweni okanye isidlo.

Iziganeko iLife

Swi kombisa kuwe kutheni ubunzima ukuma ngxi ukunciphisa umzimba. Masithi umntu kuba wayengafuni ixesha elide ukuba baphawule amanqatha lokwandisa. Ngaxa lithile, wathi, "wavuka 'yaye ngenkalipho kulindeleke ukuba basebenze. Ngaphezu koko, indlela kakhulu ezinkulu, esebenzisa yindlala. Ixesha lokuqala ubunzima ehle ngokukhawuleza, malunga-3 kg ngeveki, waza ke wayeka. Kwakukho ubuthathaka enkulu, kunye nabantu eqhelekileyo nga va ngoku, lulele nje ebhedini. Kwiveki yokugqibela bazile - kwaye isiphumo a thabatha 400 g namanqatha ke kubo grams 150 kuphela, abanye - iproteni isitshixo isibindi iiseli, izihlunu kunye negazi.

Masenze ubalo olulula. Enye veki lehla laya 150 grams amanqatha, kuba malunga 1500 kuphela kcal. Oko kukuthi ngumhla wathabatha ezingama-200 kcal. Ngokuqhelekileyo, umzimba wakho nje ukugcina zonke iinkqubo ngaphandle umsebenzi lwangaphandle komzimba uchitha usuku malunga 1700 kcal. Okt nethe kwathotha phantsi izihlandlo ezilishumi.

Ukuchithwa ukwehla kobunzima

Emva ntshikilelo umntu angagqiba ukuba ashiye ingcamango ukuba unciphise umzimba baze baqalise ukuba adle ngaphambili. Kodwa lokugaya ujika kwi amandla epheleleyo akayi ngokukhawuleza, ngoko, ukutya eliqhelekileyo liya kusebenza njengomthombo wayedla extra omtsha. Kufuneka kukhunjulwe ukuba nawuphi kakubi umzimba ukhumbula ukuba ixesha elide. Ukuba emva kwexesha elithile, uzama kwakhona ukungena imo lwamandla kwesithintelo nzima, sehlise yokucolwa zenzeke ngokukhawuleza, kwaye kwakhona xa ubuyele ukutya eqhelekileyo iya kuba elide.

Izizathu apho ubunzima bomthwalo buye zokubhala

Isizathu sokuqala ibalulekileyo - kuncitshiswe inani caloric. Calories ezimbalwa uyeza, kokukhona ithuba yokuba ukusetyenziswa kwazo zanciphisa. Kodwa kukho caveat: ngokulinganisela, ukhululekile ukunciphisa izinga inani caloric lweenkqubo pathways, ngokuchaseneyo, landa. Akukho ukudla, ngoko musani kuba komqamelo. Le isidlo elula, kokukhona kuya kuba iphupha, yaye kusasa uya kuzala ngamandla namandla. Le mpendulo rhoqo umbuzo wokuba kutheni ezinye ubunzima itye limi ngxi. Kulo mzekelo, ukwehla kakuhle yaye ngokuthe ngcembe zokungenisa caloric, phezu koko, kukhokelela ekwandeni umsebenzi iincindi zamadlala babe inyathelo fat-ukuqhekeka.

Isizathu sesibini, Isimanga - kukwaphula umlinganiselo kwamafutha kunye carbohydrate. Ukuba carbohydrate ezaneleyo (amandla kwaye ilula ukufumana), ngoko ke uphendulela gcina indlela. Ngoko ke, carbohydrate ezicothayo (okuziinkozo) kusoloko kufuneka ibe ekutyeni. Ngokubanzi, lo mgaqo usebenza yokunqongophala nayiphi na into ebalulekileyo, nokuba acids acid, iivithamini, iiminerali kunye omega-3. Ngoko ke kubaluleke kakhulu ukuba edla elungeleleneyo.

Ekugqibeleni, isizathu lokugqibela umthambo embi kakhulu. Man amagunya imo amandla iqala ukuqeqesha nzima, kodwa kamva kwiveki waphawula ukuba phantse ezilahlekileyo ubunzima. Kodwa ukubonisa kakhulu ayinyuki yokuwa amanqatha, yaye ngokufuthi vice versa. Bachitha amandla ukuba umzimba ivela iikhabhohayidrethi, amafutha ngokukhawuleza ngoko akunakwenzeka ukuba ndidilize.

Njani ukuba bawele kulo mgibe

Kuqala kwinto zonke, musa kugxininisa umzimba. Kudla ngokuthi imali lwekhefu, kwaye ubunzima bomthwalo buye zokubhala. Oku kubonisa ilahleko ulwelo, nto leyo ihlawulelwa ngokukhawuleza. Kufuneka ukuba kuphuhliswe isicwangciso kucace ukuba akayi kuba inzima kakhulu okanye enzima, yaye unamathele kuso. Musa ukuzama ukuba yokudla, inkqubo ukwehla kobunzima kufuneka mazingapheleli veke self-sentuthumbo. Good nenala ubuthongo. Yitya ekunene, ekudleni kufuneka ibe protein ezintsonkothileyo carbohydrate ngokwaneleyo. ukubaluleka Susa kuphela amnandi kutyetyiswa. Musa Akadinwa wena uqeqesho nzima, ukuhamba eqhelekileyo - iindlela anele.

Ukuba sele ujongene nefuthe kweentaba

Musa ukuzama ukuba kubekho ulawulo kakhulu ngakumbi kunokuba kwakunjalo. Njengoko ubona, lendlela ingakhokeleli nemiphumo emihle. Emva kokuba isibini iiveki "wokulwa" uya kuyeka ukusebenza, ubunzima uza kuyeka kwakhona. Abuyele kwizidlo njengesiqhelo, uya kuzuza ngokukhawuleza kakhulu kwakhona abalahle Kum. Zama ukwandisa umva amanyathelo ezimbalwa emva. Yongeza kwi ekutyeni inoluhlu encinane lweemveliso, kujongwe inkqubo yonikezelo amandla. Kufuneka wenze oku kangangoko tofotofo kangangoko kunokwenzeka, kuba akukho ukutya, kodwa indlela entsha yokuphila. Nikezela ngokwakho ixesha ukuhamba ngeenyawo, nangona siyeke ezimbalwa emva komsebenzi, ndilale ngokwaneleyo, yaye uya kubona kungekudala indlela ubunzima kancinci kodwa ngokuqinisekileyo iqala ukuhla.