Iindlela ezingama-100 zokutshisa iikhalori ezili-40

Kukho ifomula elula yokunciphisa umzimba. Ukuchitha iikhalori ezininzi kunokuba uthatha. Ungatshisa iikhalori ezongezelelweyo ngokutya kunye nokwenza umthambo. Ukusebenza ngakumbi emini kuya kusebenza kwakhona ekutshiseni iikhalori.

Ngezantsi kukho iindlela zokutshisa iikhalori ezili-100 ngexesha elifutshane kunye nemisebenzi elula. Ngokusebenzisa enye okanye ngaphezulu yale misebenzi ngaphezu kokutya, unokuchitha iikhalori ezongezelelweyo ngaphandle kobunzima.

1. Ukwenza umthambo we-10 wesisu kwimizuzu eyi-150.
2. Ukudlala i-badminton imizuzu engama-20.
3. Ukuhamba ngesantya esilula (njengokuhamba isilo-qabane) imizuzu engama-25.
4. Ukubaleka imizuzu eyi-10.
5. Ukupheka imizuzu engama-40.
6. Ukudanisa kumculo okhawulezayo kangangemizuzu engama-30.
7. Ukuncamisa imizuzu engama-40.
8. Yehla usenyuka izitepsi 9 imigangatho.
9. Yenza ukolula imizuzu eyi-10.
10. Ukudlala igalufa encinci imizuzu engama-30.
11. Biyela ihupula imizuzu eli-10.
12. Ukudlala kwikhonsoli yomdlalo imizuzu engama-40.
13. Sula ifestile imizuzu engama-30.
14. Ukufunda iyure enye.
15. Imizuzu engama-20 uhamba.
16. Massage imizuzu engama-20.
17. Ukuphakamisa iintsimbi kwimizuzu eyi-10.
18. ukuqubha imizuzu eli-15.
19. Ukusebenza kwikhompyuter imizuzu engama-50.
20. Ukuthetha efowunini imizuzu engama-60. (Hamba ngelixa uthetha)
21. Ukutyhala i-stroller imizuzu engama-30.
22. Thatha amanyathelo angama-2000.
23. Ukunyuka induli ngeenyawo imizuzu eyi-15.
24. Uku-ayina imizuzu engama-45.
25. Umtshayelo imizuzu engama-30.
26. Tsiba intambo imizuzu eyi-10.
27. Ukucula imizuzu engama-60.
28. Ukuqhuba imizuzu engama-50.
29. Ukugawula iinkuni imizuzu emi-5.
30. Ukwenza uthando lwemizuzu engama-60.
31. Ukudlala ipiyano imizuzu engama-35.
32. Ukuhlamba imoto imizuzu engama-30.
33. Ukuthumela i-sms ngeyure eyi-1.
34. Ukuhleka imizuzu engama-30.
35. Ukuchitha imizuzu eyi-10 kwi-sauna.
36. Ukuthenga imizuzu engama-40.
37. Ukudlala intenetya imizuzu eyi-15.
38. Ukuhamba ngebhayisikile imizuzu eyi-15.
39. Ukwenza i-yoga imizuzu engama-25.
40. Ukubhabha ikayiti imizuzu engama-20.

Yeyiphi intshukumo etshisa iiCalories ezingaphi?

Ukwenza umthambo, iindlela fast ukutshisa caloriesyenye yazo. Apha ngezantsi kukho itafile ebonisa ukuba zingaphi ii<em>calories ezinye iintlobo zomthambo zitshise ngokusekelwe kubunzima bomntu;

Ezinye iindlela zokutshisa iikhalori zemihla ngemihla

ukuthatha i-vitamin D

kwiBritish Journal of Nutrition kuphononongo olwenziwe Ukunqongophala kweVithamini D abafazi kunye nobunzima obucothayo banikela. Ngokwezifundo, iimfuno zemihla ngemihla ze-vitamin D ziyahluka kumntu nomntu. Ukutya i-1000-4000 IU (25-100 mcg) ye-vitamin D iya kulungisa ukusilela.

ukwenzela ikofu

Uphando lubonise ukuba into evuselelayo efumaneka kwikofu icaffeineyafumanisa ukuba yonyusa izinga lokutsha kweekhalori.

ukulala ngakumbi

Ukulala ngaphantsi kweeyure ezine ixesha elide kunciphisa imetabolism. Iingcali zincoma ukulala phakathi kwesixhenxe kunye nesithoba. Ngaphezu koko ukuphuthelwa Abantu abaneengxaki banokutyeba ngokuhamba kwexesha. Ukungalali kakuhle kubangela ukuba abantu bakhethe ukutya okungenasondlo. Olunye uhlolisiso lwabonisa ukuba abantu abanengxaki yokuphuthelwa bahamba kancinci.

Musa ukuwuyeka umsebenzi wasekhaya koomatshini

Hlamba izitya zakho ngesandla kwaye uziphekele isidlo sakho sangokuhlwa. Ngaphandle kwezi, unokutshisa iikhalori ezininzi ngokwenza imisebenzi yasekhaya yemihla ngemihla efana noku-ayina, ukusonga iimpahla, uthuli. Zama ukukhuthala ngakumbi ngelixa usenza umsebenzi wasekhaya.

hamba ngokukhawuleza

Ukuhamba ngokukhawuleza kutshisa iikhalori ezininzi kunokuhamba ngamanyathelo aqhelekileyo.

hleka

Ukuba uhleka imizuzu eyi-10 ukuya kweli-15 ngosuku, uya kutshisa iikhalori ezingama-50 ezongezelelweyo.

Yibanesidlo sakusasa

Ubonisa umzimba wakho kwingqondo ukuba awulambanga ngoko iqala ukutshisa amanqatha. Ukuqala usuku kunye nesidlo sakusasa esinomxholo ophezulu weprotheyini kuya kunika inzuzo kule ngqiqo. Kuye kwagqitywa ukuba abo bayeka ukutya kwasekuseni badla iikhalori ezininzi kwezinye izidlo kwaye bakhetha ukutya okungenampilo.

ziphe ixesha lakho

Chitha imizuzu emihlanu yokugqibela yeyure nganye (seta isibali-xesha sefowuni) usehla usenyuka.

Khetha ukutya okufanelekileyo

I-carb ephantsi, ukutya okunefayibha eninzi kuthatha ixesha elide ukwetyisa kunokunye ukutya kwaye kukwenza uzive ugcwele ixesha elide. Oku kunciphisa amathuba okufumana i-snacking.

yiba neentloni

Ngokophononongo olwenziwa kwiKliniki yaseMayo, abantu abangakwaziyo ukuma ngxi banokutshisa iikhalori ezingama-350 ngaphezulu ngemini kunomntu ohleliyo. Gwema iinyawo zakho kancinci ngelixa uhleli, okanye ushukume rhoqo ukusuka kwelinye icala ukuya kwelinye kwisitulo sakho.

Ungatyi ebusuku kakhulu

Ukutya ebusuku kakhulu kunokubangela ukweqa isidlo sakusasa, nto leyo enokuphazamisa ubuthongo kunye nokucotha imetabolism.

lungisa ukuma kwakho

Ukuma okunempilo akukwenzi nje ukuba ube mde kwaye ubhityile, komeleza izihlunu zesisu sakho.

amanzi amaninzi

Abantu abanemizimba ephelelwe ngamanzi emzimbeni banesantya esisezantsi sokutya ukutya. Ukusela amanzi imini yonke kubangele ukuba amazinga e-metabolic anyuke malunga neepesenti ezingama-30 kuphononongo lwaseJamani. Kufuneka usele ubuncinane iiglasi zamanzi ezisibhozo ngosuku.

jonga iswekile

Iswekile ibangela ukuba umzimba ukhuphe i-insulin, ethi emva koko ithuthele iswekile kwiiseli ukuze zisetyenziswe njengamandla kwaye zigcinwe njengamafutha.

hlafuna itshungama

Ukuhlafuna itshungama kunqanda umnqweno wokungcamla okanye ukusela amashwamshwam, ngakumbi xa upheka. 

Thetha kwifowuni ngeenyawo

Ngelixa ufowuna, musa ukuhlala uthe cwaka, hamba kwaye uthethe ngaxeshanye.

Mamela umculo omnandi

Ukugcina isingqisho ngelixa umamele umculo we-upbeat kunyusa izinga lakho lokutshisa ikhalori, ngakumbi xa uhamba okanye ukhwela izinyuko.

uziphekele ukutya

Ukupheka ukutya kwakho kusempilweni kwaye kukuvumela ukuba ume ixesha elide.

Phatha amashwamshwam anempilo kunye nawe

Gcina amantongomane, imivalo ephantsi kweekhalori okanye iqhekeza lesiqhamo kunye nawe ngamaxesha onke. Amashwamshwam asempilweni akuthintela ukuba uguqukele kwizimuncumuncu ezingekho mpilweni xa ulambile phakathi kokutya.

Phola

uxinzelelo kubangela ukuba umzimba ukhulule i-hormone cortisol, ebangela ukuba iikhalori ezininzi zigcinwe njengamafutha, ngakumbi kwisisu.

bukela umabonakude omncinci

Kolunye uhlolisiso, abantu abadala abanciphisa ixesha lokubukela umabonwakude phakathi (besebenzisa inkqubo yokuvala i-elektroniki) batya nje ii<em>calories ezimbalwa ezili-119 ngosuku, ngaphandle kokwenza naluphi na utshintsho kwindlela abatya ngayo.

Phakamisa 

Phakama ngeenzwane zakho uze uphinde uhle. Unokwenza lula le pilates ilula ukuhamba naphi na.

Sela iti eluhlaza yonke imihla

Ngokophando olwenziweyo iti eluhlazaUkongeza kwi-caffeine, iqulethe i-catechin polyphenols, iikhemikhali zezityalo ezinokukhawulezisa imetabolism.

Sebenzisa iziqholo ekutyeni

Olunye uphononongo lubonisa ukuba ukutya okuneziqholo kunokukhawulezisa okwexeshana imetabolism. Ipepile ebomvu ngumzekelo omhle woku.

itya isalmon

Kwisifundo esinye islamoni Abo babeyityile inyama yenkomo balahlekelwa bubunzima obukhulu kunabo batya inyama yenkomo, nangona iikhalori ezisetyenzisiweyo zazilingana.

Yitya isiqhamo kunye namaxolo

Izikhumba zeziqhamo kunye nemifuno Umzimba udinga amandla angaphezulu ukophula i-fiber-rich-rich foods such as

sebenzisa ikhokhonathi

Abo bathatha indawo yeoli namafutha, njengamafutha ezilwanyana neoli kajongilanga, kunye nalawo aneeasidi ezinamafutha aphakathi, njengeoli yekhokhonathi, balahlekelwa ngamafutha amaninzi emzimbeni.

Yeti oolong

Ezinye izifundo iti oolong Ibonisa ukuba ukusela kunokunyusa umsebenzi we-metabolic ukuya kuthi ga kwi-10 ekhulwini.

shukumisa iingalo zakho

Ngokutsho kweengcali, okukhona amalungu akho amaninzi owasebenzisayo ngaxeshanye, kokukhona utshisa ii<em>calories ezininzi.

Musa ukulibala iimveliso zobisi

Abaphandi bacinga ukuba iimveliso zobisi ezinamafutha aphantsi zithintela ukugcinwa kwamafutha.