Iindlela ezili-1 ezilula zokuLahla i-5 Kilos kwinyanga eyi-10

Abantu abaninzi bafuna iindlela ezahlukeneyo zokunciphisa umzimba kubomi obunempilo. Kukho iindlela ezininzi ezahlukeneyo kunye neenkqubo zokutya, ngakumbi abo bafuna ukunciphisa umzimba ngokukhawuleza. Noko ke, nangona kuzanywa iindlela ezahlukahlukeneyo zokutya, uninzi lwazo luyasilela ukuvelisa imiphumo ehlala luhleli yaye luyasilela ukufikelela usukelo olunqwenelekayo lwabantu. Kweli nqaku, siza kuxubusha iindlela ezili-1 ezilula zokulahlekelwa iikhilogram ezi-5 ngenyanga nje ye-10. Ngethuba nje kungekho ngxaki yezempilo, uya kukwazi ukufikelela kubunzima obufunayo ukuba ulandela ezi ndlela ngendlela eqeqeshekileyo.

Ngaba Kusempilweni UkuLahla iiKilo ezi-1 kwiNyanga e-5?

Kulo mbandela, "Ngaba kunempilo ukulahlekelwa iikhilo ezi-1 ngenyanga eyi-5?" Umbuzo yenye yezinto zokuqala ezixakekisa iingqondo zethu.

Imetabolism yomntu wonke kunye nendlela yokuphila yahlukile. Ngoko ke, nokuba kusetyenziswe indlela efanayo, inkqubo yokulahlekelwa kwesisindo iya kuhluka kumntu wonke. Kodwa ngokubanzi, uya kuqala ukunciphisa umzimba xa unciphisa ikhalori yakho yemihla ngemihla kwaye uyongeze ngokuzilolonga.

Injongo yokulahlekelwa kwesisindo esinempilo kufuneka ibe phakathi kwesiqingatha sekhilo kunye ne-1 kilo ngeveki, bathi isondlo. Ukunciphisa iikhilogram ezi-1 kwinyanga enye, i-kilogram encinci ye-5 ngeveki iyafuneka. Ngoko ke, ukulahlekelwa yi-1 kilos kwinyanga eyi-1 ngokunikela ingqalelo kwiingcebiso ezingezantsi kuya kuba yinjongo enempilo.

Zeziphi iiCalories ezifunekayo mihla le ukuze ulahlekelwe yi-1 kilos kwinyanga e-5?

Ukuba ufuna ukulahlekelwa yi-1 kilos ngenyanga eyi-5, kufuneka ubale ngokuchanekileyo inani leekhalori ozifunayo imihla ngemihla.

Ubungakanani beekhalori ezifunwa ngumntu imihla ngemihla ukunciphisa umzimba kuyahluka ngokuxhomekeke kwiminyaka yaloo mntu, isini, ubunzima kunye nenqanaba lomsebenzi. Nangona kunjalo, ukuba senza ubalo jikelele, kufuneka utshise malunga ne-1 calories ukuze ulahlekelwe yikhilogram enye.

Masithi ufuna ukunciphisa iikhilogram ezi-1 kwinyanga enye. Kule meko, kufuneka utshise i-5 × 7700 = 5 iikhalori ngenyanga. Ukuba sahlulahlule eli xabiso ngama-38500, limalunga ne-30 ngosuku. ukusilela kwekhalori Kufuneka udale.

Ukubala ikhalori yakho yemihla ngemihla, ungasebenzisa i-BMR yakho (ixabiso le-basal metabolic) kunye nento yokwenza. I-BMR lixabiso elibala ukuba zingaphi iikhalori ezitshiswa ngumzimba wakho xa uphumle. Into yomsebenzi ibala iikhalori ezongezelelweyo ozifunayo ukuzitshisa kunye nemisebenzi yakho yemihla ngemihla.

Okokuqala, ungasebenzisa le fomula ilandelayo ukubala iBMR yakho:

• Abasetyhini: BMR = 655 + (9,6 x ubunzima) + (1,8 x ubude) - (4,7 x ubudala)
• Amadoda: BMR = 66 + (13,7 x ubunzima) + (5 x ubude) - (6,8 x ubudala)

Okulandelayo, misela into oyenzayo:

• Ukuhlala (umsebenzi omncinci kakhulu): BMR x 1,2
• Umsebenzi wokukhanya (imidlalo elula okanye umthambo): BMR x 1,375
• Umsebenzi ophakathi (umsebenzi wemihla ngemihla): BMR x 1,55
• Umsebenzi wezinga eliphezulu (umsebenzi oqhelekileyo kunye nokuqina): BMR x 1,725
• Inqanaba eliphezulu kakhulu lomsebenzi (ubomi obusebenzayo budibene noqeqesho olunzima): BMR x 1,9

Xa ususa i-1283 kwiimfuno zakho zekhalori zemihla ngemihla, ufumana inani leekhalori ozifunayo ukuzisebenzisa imihla ngemihla ukuze ulahlekelwe yi-1 kilos kwinyanga eyi-5.

Iindlela ezili-1 ezilula zokuLahla i-5 Kilos kwinyanga eyi-10

Abo bajolise ekulahlekeni kwe-1 kilos kwinyanga ye-5 badinga umonde, ukukhuthazwa kunye nokuziphatha ukuze banciphise umzimba ngendlela ephilileyo kunye nesigxina. Nazi iindlela ezilula zokulahla iikhilogram ezi-1 kwinyanga enye:

1.Setha injongo yakho yokulahlekelwa ubunzima

Ukuba ufuna ukulahlekelwa yi-1 kilos ngenyanga eyi-5, kubalulekile ukucacisa injongo yakho. Ngale ndlela, unokwandisa inkuthazo yakho kwaye ufumane iziphumo ezingcono.

2. Yenza ukutya okunempilo

Ukuze unciphise umzimba, kubalulekile ukuba uqale utshintshele ekudleni okunempilo. Ukunciphisa ukutya okukhawulezayo kunye nokutya okucutshungulwayo ngokusemandleni kunye nokutya imifuno emitsha, iziqhamo, ukutya okuziinkozo kunye protein Gxininisa kwizibonelelo. Kwakhona, khetha iinketho ezinempilo njengamashwamshwam phakathi kokutya.

3. Lawula amacandelo

Ingakanani into esiyidlayo inempembelelo enkulu kwinkqubo yokulahlekelwa kwesisindo. Ukulawula izabelo, unokuphaka ukutya kwakho kwiipleyiti ezincinci kwaye ube nomkhwa wokutya kancinci. Ukutya ukutya kwakho ngokucothayo kuya kukwenza uzive uhluthi ngokukhawuleza kwaye kukuncede utye kancinci.

4. Nika ingqalelo ukusetyenziswa kwamanzi

Ukusela amanzi yenye yezona ndlela zilula kwaye zisebenzayo zokunciphisa umzimba. Ukusela ubuncinane iilitha ezi-2 zamanzi ngosuku kukhawulezisa imetabolism yakho, kwandisa imvakalelo yakho yokuhlutha kwaye kunceda ukususa i-toxins emzimbeni wakho. Ukongezelela, ngokusela amanzi, unokukhetha isiselo esingenakhalori.

5.Zama ukukhupha ityhefu

Ukunciphisa umzimba, unokutya ukutya okuya kuba nefuthe le-detox emzimbeni wakho. Umzekelo, iti eluhlazaUngawucoca umzimba wakho ngamanzi elamuni okanye iijusi zeziqhamo ezisanda kucudiswa.

6. Zilolonge rhoqo

Ukunciphisa umzimba, akwanele ukuba ubeke ingqalelo kwisondlo. Ukuzilolonga nako kubalulekile. Ukuzivocavoca kwe-Aerobic okwenzayo rhoqo ubuncinane iintsuku ezi-3-4 ngeveki kuya kukunceda utshise iikhalori kunye nokunciphisa umzimba. Ungakwazi nokubumba umzimba wakho ngokwenza imithambo.

7.Nciphisa uxinzelelo

Uxinzelelo yenye yezinto ezithintela inkqubo yokulahlekelwa kwesisindo. I-Cortisol, ihomoni yoxinzelelo, inokukhokelela ekufumaneni ubunzima. Ke ngoko, i-yoga ukunciphisa uxinzelelo, ukucamngca Okanye kuya kuba yingenelo ukwenza umsebenzi othile owuthandayo.

8. Nika ingqalelo kwiipateni zokulala

Iipateni zokulala zibalulekile kwinkqubo yokulahlekelwa kwesisindo. Ukulala ngokwaneleyo kunye nokulala rhoqo kuvumela umzimba wakho ukuba ungene kwibhalansi yendalo. Ukongezelela, ukungabikho kokulala kwandisa umdla wakho kwaye kubangela ubunzima. Ngoko ke, unokuxhasa inkqubo yokulahlekelwa kwesisindo ngokunikela ingqalelo kwiipateni zakho zokulala.

9. Zivuze

Inkqubo yokunciphisa umzimba inokuba ngumngeni, ngoko ke kubalulekile ukuzivuza. Xa ufezekise ngempumelelo injongo yakho yokulahlekelwa yi-5 kilos ngenyanga, unokuzivuza ngesipho esincinci okanye iholide.

10. Fumana inkxaso

Ukufumana inkxaso ngexesha lenkqubo yokulahlekelwa kwesisindo kunokunyusa ukukhuthaza kwakho. Unganciphisa umzimba ngokulula nangokusempilweni ngokufumana inkxaso kusapho lwakho, kubahlobo okanye kwingcali yokutya.

Khumbula, inkqubo yokulahlekelwa kwesisindo ihluke kumntu wonke. Unganciphisa ubunzima ngokuthatha amanyathelo afanelekileyo kwisakhiwo somzimba wakho kunye nemeko yempilo. Kungcono ukunciphisa umzimba ngendlela eqhelekileyo kunye nenempilo, ngaphandle kokukhawuleza.

Uluhlu lokutya olukunceda ukuba ulahlekelwe yi-1 Kilos kwinyanga enye

Ngezantsi umzekelo woluhlu lokutya olukunceda ukuba ulahlekelwe yi-1 kilos kwi-5 inyanga. Ngokulungelelanisa olu luhlu ukuze luhambelane nawe, uya kuthatha inyathelo elisingise kwiinjongo zakho. Nalu uluhlu lokutya olukunceda ukuba ulahlekelwe yi-1 kilos kwinyanga enye:

Isidlo sakusasa

• 1 isilayi sesonka sengqolowa
• Iqanda elinye elibilisiwe
• 1 isilayi se-fat-fat cheese
• itumata kunye cucumber
• Iti eluhlaza okanye ijusi esandula ukucudiswa (unsweetated)

I-snack

• Isiqhamo esi-1 (njenge-apile, iorenji, ibhanana)

Isidlo sasemini

• I-1 yokukhonza yenkukhu eyosiweyo okanye intlanzi
• Inxalenye enye yesaladi yemifuno (ngeoli yeoli)
• Isitya esi-1 seyogathi (esingenamafutha)

I-snack

• isiqingatha seeavokhado
• 5 iiamangile

Isidlo sangokuhlwa

• I-1 inxalenye yenkukhu okanye isitya senyama kunye nemifuno (ephekwe ngaphandle kweoli)
• Isitya sesuphu (engenamafutha)
• I-1 ukukhonza i-pasta ephantsi okanye irayisi ye-bulgur

I-snack

• Iglasi e-1 yeyogathi (ayinamafutha)

Kukho amanqaku athile omele uwathathele ingqalelo kolu luhlu lokutya:

• Qaphela ukuba ungashiyi ixesha elide phakathi kokutya.
• Nika ingqalelo ekusetyenzisweni kwamanzi kwaye usele ubuncinane iilitha ezi-2 zamanzi yonke imihla.
• Gwema iziselo ezinoshukela kunye ne-carbonated.
• Nciphisa ukusetyenziswa kwetyuwa kwaye ukhethe ukutya okungenatyuwa ukuba kunokwenzeka.
• Kuphephe ukutya okukhawulezayo kunye nokutya okugayiweyo.
• Zama ukuhamba imizuzu engama-30 emini okanye wenze nayiphi na into yezemidlalo.

Khumbula, ukunciphisa umzimba kuyinkqubo kwaye kufuna umonde. Ngokuzinyamekela kakuhle kunye nomzimba wakho kwaye ulandele olu luhlu lokutya rhoqo, unokukwazi ukulahlekelwa yi-1 kilos kwi-5 inyanga.

Ngenxa yoko;

Kule nqaku, sabelana ngeendlela ezili-5 ezilula zokulahla i-10 kilos ngenyanga. Ngokulandela ezi ngcebiso, unokunciphisa umzimba ngendlela enempilo kwaye ufikelele kwiinjongo zakho. Khumbula, kuba inkqubo yemetabolism yomntu wonke yahlukile, inkqubo yokuncipha kobunzima bomntu wonke nayo iya kwahluka. Nangona kunjalo, ngokulandela ezi mfihlo zilula, unokufumana indlela yokuphila enempilo kwaye ufikelele kubunzima obufunayo.

Umthombo: 1, 2, 3