Ziziphi izibambo zothando, zinyibilika njani?

uthando izibamboInamagama amaninzi awohlukeneyo awaziwayo. umqamelo wothando, isiphatho sothando, isiphatho sothando Ngaphandle kwamagama abo amnandi, ayisiyiyo imeko yokuthandwa nokunqweneleka.

isiphatho sothando Lelinye igama lamafutha agqithisileyo aphuma kwibhulukhwe kwindawo esinqeni. Ukuzivocavoca kwesisu kunokwenziwa ukulahla le lubrication yengingqi. Kodwa ukwenza umthambo nje izibambo zothando ezinyibilikayo ayisayi kwanela.

Ukulahla ezi protrusions, kuyimfuneko ukwenza ukutya, ukuzivocavoca kunye nokutshintsha indlela yokuphila. kwinqaku "yintoni izibambo zothando", "indlela uthando olubamba ngayo lunyibilika" izihloko ziya kuqwalaselwa.

Yintoni Izibambi zothando?

uthando izibambo ziindawo zolusu eziphumela ngaphandle ukusuka esinqeni. Xa unxibe iimpahla eziqinileyo, izibambo zothando zibonakala ngakumbi. Ibonisa ukuqokelelana kwamafutha amaninzi ajikeleze isinqe kunye nesisu.

Yintoni ebangela ukuba uthando lubambe?

uthando izibamboIsizathu kukuqokelelwa kwamafutha.

Xa iikhalori ezininzi zingena emzimbeni okanye xa ungazitshisi kangangoko uzisebenzisayo, iiseli ezinamafutha ziyaqokelelana. Ngokuhamba kwexesha, ezi seli zamafutha ziye ziphawuleke njengoko ziqokelelana kwiindawo ezithile ezinjengokujikeleza esinqeni nesinqe.

Amafutha anokuqokelela kuyo nayiphi na inxalenye yomzimba, kodwa kukho ezinye izinto ezandisa amathuba okuqokelelana ezinqeni, esinqeni nasesiswini. uthando izibamboIzinto ezinegalelo ekuyilweni kwayo zezi:

- IiHormones, ngakumbi i-cortisol eninzi

Ubudala (ukuqokelelwa kwamafutha esiswini kuqhelekile ngakumbi njengoko usiya ukhula)

– Ukunqongophala kokusebenza komzimba

-Ukutya okunamafutha, iswekile kunye nokutya okunekhalori ephezulu

– ukuphuthelwa

Iimeko ezingabonakaliyo okanye ezinganyangwayo ezicotha imetabolism (i-hypothyroidism - okanye i-thyroid engasebenzi-umzekelo ukwenza kube nzima ukutshisa iikhalori ezongezelelweyo)

Ngaba Uthando Luyibamba Umngcipheko?

uthando izibambo Ayinabungozi kodwa inokubonisa imiba ephantsi yomngcipheko wezifo ezingapheliyo. Zezi:

Uxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi)

-I-cholesterol ephezulu

- Isifo sentliziyo

- I-apnea yokulala kunye nezinye iingxaki zokuphefumla

– Istroke

– Uhlobo lwesi-2 seswekile

– Umhlazaingakumbi umhlaza wamabele kunye nomhlaza wamabele

– Isifo sesibindi

– Ubalo

uthando izibamboUkuthintela umhlaza kunokunceda ukuphucula impilo yonke.

Indlela yokunyibilika izibambo zothando?

Ukuphelisa iswekile ekudleni kwakho

Ukutya okunempilo kubalulekile xa uzama ukulahlekelwa ngamafutha nakweliphi na ilungu lomzimba. iimveliso esele zenziwe, iziselo carbonatedIswekile eyongeziweyo efumaneka ekutyeni okufana neelekese ayifani neswekile yendalo efumaneka kukutya okunempilo okufana neziqhamo.

Ukongeza kokudityaniswa nenani leengxaki zempilo ezifana nesifo senhliziyo, isifo se-metabolic kunye nesifo sikashukela, ukutya iswekile eninzi kukhokelela ekunyuseni kwamafutha omzimba, ngakumbi kwindawo yesisu.

Kwakhona, ukutya okuninzi okuneswekile kulayishwa ngee<em>calories ukanti kunezondlo ezimbalwa. Ukunciphisa ukutya okuneswekile kunye neziselo uthando izibambo Unceda ukunciphisa amafutha omzimba, kuquka

Sebenzisa amafutha anempilo

avocadoioli yeoli, amandongomane, imbewu kunye intlanzi enamafutha Ukusetyenziswa kwamafutha anempilo afana nokunceda ukunciphisa indawo esinqeni.

Amafutha anempilo akunceda uzive ugcwele kwaye utye iikhalori ezimbalwa imini yonke. Nangona la mafutha aneekhalori ezininzi, ukuwasebenzisa ngokwemilinganiselo ephakathi ekutyeni kwakho kunokukunceda unciphise umzimba kwaye uncede ekunciphiseni umzimba. musa ukunyibilikisa izibambo zothandouyakunceda.

Yitya ukutya okune-fibrous

Ukutya ukutya okutyebileyo kwifiber enyibilikayo musa ukunyibilikisa izibambo zothandouya kukunceda.

ifayibha enyibilikayo; iimbotyi, amandongomane, oatezifumaneka ekutyeni okufana nemifuno neziqhamo. Kukwenza uzive uhluthi ixesha elide ngokucothisa ukugaya kunye nokunciphisa iimvakalelo zokulamba.

hamba imini yonke

Ukwandisa inani leekhalori ozitshisayo imini yonke yindlela ebalaseleyo yokulahlekelwa ngamafutha amaninzi emzimbeni.

Abantu abaninzi basebenza edesikeni kwaye bangasebenzi iiyure ezininzi. Izifundo ukuhlala ixesha elide ibonisa ukuba ayilunganga kwimpilo okanye kwingingqi ye-lumbar.

Fumana izizathu zokuhamba ngexesha lasemini. Ukwenza imikhwa elula njengokuthatha izitebhisi endaweni ye-elevator, ukuthetha ngefowuni ngeenyawo, kunye nokuseta i-timer rhoqo ngesiqingatha seyure ukuhamba kuya kwenza umahluko omkhulu ekulahlekeni kobunzima.

Thatha i-pedometer kwaye ulandele amanyathelo akho kwaye ubone ukuba uhamba kangakanani imini yonke.

ukunciphisa uxinzelelo

Ukuxinezeleka kunempembelelo embi kwimpilo yengqondo kunye neyomzimba, kwaye ikhokelela ekugqithiseni kwamafutha esiswini.

Oku kungenxa yokuba uxinzelelo lubangela ukuveliswa kwehomoni ye-cortisol. Eyaziwa nangokuthi "i-hormone yoxinzelelo," i-cortisol iveliswa ngamadlala e-adrenal ukuphendula kwiimeko ezixinzelelekileyo.

Ngelixa oku kungumsebenzi oqhelekileyo, uxinzelelo olude kunye ne-cortisol engaphezulu kunokubangela iimeko ezingathandekiyo ezifana nokuxhalaba, intloko ebuhlungu, imiba yokugaya ukutya kunye nokuzuza ubunzima.

Eyaziwa ngokuthoba amanqanaba e-cortisol ukunciphisa uxinzelelo kunye nokuthintela amanqatha esisu yoga ve ukucamngca Unokwenza imisebenzi efana

Phakamisa iintsimbi

Ukubandakanyeka kuzo zonke iintlobo zemisebenzi yomzimba, musa ukunyibilikisa izibambo zothandoKodwa ukuphakamisa iintsimbi kuluncedo ngokukhethekileyo kule nkalo.

lala ngokwaneleyo

Njengoxinzelelo, ukulala ngokwaneleyo kwandisa amanqanaba e-cortisol emzimbeni, okukhokelela ekufumaneni ubunzima. Uphononongo luye lwafumanisa ukuba abantu abanengxaki yokulala banamafutha amaninzi kunabo balala ngokwaneleyo.

Ukungabikho kokulala kukwanxulunyaniswa nomngcipheko okhulayo wesifo seswekile kunye nokutyeba ngokugqithiseleyo. Kule nto, kufuneka ulale ubuncinane iiyure ezingama-7-8 ebusuku.

Ukwandisa ukusetyenziswa kweeprotheni

Ukutya iiprotheyini ezikumgangatho ophezulu ekutyeni kunceda ukunciphisa amafutha kunye nokunciphisa umzimba ngendlela enempilo. Iprotheni inciphisa umnqweno wokutya.

Kwakhona, uphando lubonise ukuba ukutya okuphezulu kwiprotheyini kuthelekiswa nokutya okunomxholo ophantsi weprotheyini. amafutha esiswinikungqineke kusebenza ngakumbi ekunciphiseni

Amaqanda, iimbotyi, iimveliso zolwandleimithombo yeprotheyini ephezulu, efana nenkukhu kunye nenyama, uthando izibambo Unceda ukunciphisa ioli eninzi, kuquka

Ukwandisa ukusetyenziswa kwamanzi

Ukufakela amanzi ngokufanelekileyo umzimba kuyimfuneko kwimpilo. Nangona amanzi elolona lwelo lufanelekileyo lokusela, abantu abaninzi badla ngokutya iziselo ezineswekile ezifana neziselo zezemidlalo, iisoda, iti kunye nejusi xa beziva benxaniwe.

Iikhalori kunye neswekile efumaneka kwiziselo eziswiti zinokubangela amafutha esiswini. Uphononongo lubonise ukuba ukusetyenziswa okuphezulu kweziselo ezinoshukela kuhambelana nokuzuza ubunzima, ngakumbi kwindawo yesisu. Endaweni yeziselo ezineswekile, unokusela amanzi okanye iti engenaswekile.

Yidla iicarbohydrates ezintsonkothileyo

Ngokutya izondlo-ezixineneyo, iicarbohydrates ezintsonkothileyo ezifana nebhatata, iimbotyi, ioats kunye nerayisi emdaka, uya kuzalisa isisu sakho ngokulula ngakumbi.

ukulamba iicarbohydrates ezicocekileyoNgokungafaniyo neecarbohydrates, iicarbohydrates eziyinkimbinkimbi zikugcina ugcwele imini yonke kwaye ikuvumela ukuba utye kancinci.

Oku kungenxa yokuba iicarbohydrates ezintsonkothileyo zetyiswa ngokucothayo ngenxa yesiqulatho sefiber ephezulu.

Uphononongo lubonisa ukuba i-fiber-rich-rich carbohydrates inceda ekunciphiseni umzimba, oku kuthetha ukuba ukunyibilika kwezibambo zothandointo ebonelela ngayo.

Zama i-HIIT yokuzilolonga

Uqeqesho lwexesha eliphakamileyo (i-HIIT) lolona qeqesho lusebenzayo lokulahlekelwa ngamafutha omzimba. Ukuzivocavoca kwe-HIIT kubandakanya ixesha elifutshane lokuzilolonga kwe-aerobic, ngalinye lilandelwa lixesha lokuphumla.

Olu hlobo lokuzilolonga luyakhawuleza, luyasebenza, kwaye izifundo ezininzi zibonise ukuba zinokukunceda ukulahlekelwa ngamafutha omzimba.

Kwakhona kuye kwaphawulwa ukuba i-HIIT iyasebenza ngokuchasene namafutha esisu. Uphononongo lwabasetyhini abangama-39 lufumanise ukuba ukwenza i-HIIT kwinkqubo yomthambo yayisebenza ngakumbi ekunciphiseni amanqatha esisu kunezinye iinkqubo.

yitya ngenyameko

Ukutya okunenkathalo kukuziqhelanisa nokunokukhokelela ekulawuleni indlela yokutya kunye nokutya okuneecalories ezimbalwa.

Ukutya okunengqiqo kubandakanya ukunikela ingqalelo kwindlala kunye nokuhlutha, ukutya ungaphazanyiswa, ukutya ngokuthe ngcembe, kunye nokuqonda indlela ukutya okuchaphazela ngayo isimo sakho sengqondo kunye nempilo.

Le yeyona ndlela ibalaseleyo yokuba sempilweni ngokomzimba nangokwengqondo, kwaye ibonwa njengeyona ndlela isebenzayo yokwehla kobunzima.

hlukana notywala

Indlela elula yokunciphisa iikhalori kunye nokunciphisa umzimba kukuphepha iziselo ezinxilisayo. Ukusela utywala kakhulu kudibaniswa nokutyeba kakhulu kwaye kubangela ukwanda kwamafutha omzimba, ngakumbi kwindawo yesisu.

Utywala bukwavuselela iiseli zengqondo ezilawula ukutya, ukwandisa iimvakalelo zendlala, nto leyo ekhokelela ekutyeni iikhalori ezininzi. Kwakhona, ezininzi iziselo ezinxilisayo zilayishwa ngeekhalori kwaye zineswekile eyongezelelweyo, enokubangela ukuzuza ubunzima.

Yitya ukutya kwemvelo

Musa ukunyibilikisa izibambo zothandoEnye yeendlela ezilula zokutya ukutya kwendalo kukutya. Ukutya okukhawulezayo, ukutya okuqhotsiweyoUkutya okucutshungulweyo, okufana neelekese, kunezithako ezingayilungelanga impilo.

Uphononongo lubonisa ukuba abantu abatya kakhulu ukutya okucutshungulwayo basengozini enkulu yokutyeba, kunye nezifo ezingapheliyo ezifana nesifo seswekile kunye nesifo senhliziyo.

Ukutya ukutya kwendalo yeyona ndlela ibalaseleyo yokunciphisa isinqe sakho. Ukutya okunempilo kubandakanya imifuno, iziqhamo, amandongomane, imbewu, iiprotheni ezibhityileyo kunye neengqolowa ezipheleleyo.

Ngenxa yoko;

ukunyibilikisa iziphatho zothando Kufuneka wenze umthambo, utye ukutya okucutshungulweyo okuncinci, kwaye ufumane i-fiber eninzi imini yonke.