Iindlela ezingama-1 ezilula zokuLahla iponti enye ngeveki

Ukuphulukana nekhilogram eyi-1 ngeveki kunokubonakala ngathi yinkqubo ecothayo kwabanye, kodwa nantsi eminye imibuzo yokufuna iimpendulo kuyo. "Ngaba kuqhelekile ukulahla iponti enye ngeveki?" okanye "Ngaba kusempilweni ukuphulukana neponti enye ngeveki?" Ukuba ugqibe ekubeni uqale ukutya, okokuqala, makhe sithethe ngamanqaku athile okufuneka ukwazi malunga nenkqubo yokulahlekelwa kwesisindo.

Mangaphi amaWeight ekufuneka ehle kwiVeki e-1?

Umzimba ufumana iikhalori ezizidingayo ekutyeni. Ichitha kangangoko ifuna, iguqula intsalela ibe ngamafutha ize iwaqokelele kwiindawo ezithile zomzimba. Ukuba uthatha iikhalori ezininzi kunokuba uzifuna, amanqatha aya kuqokelelana kwaye uya kutyeba. Ukuba utya iikhalori ezimbalwa ukusilela kwekhalori kwaye unciphisa ubunzima.

Ubunzima obugqithisileyo kufuneka bulahlekelwe kungekhona nje ngenxa yezizathu zobuhle, kodwa kunye nempilo. Ukuthambisa okugqithisileyo kumema izifo ezininzi ezinjengokuqina kwemithambo, uxinzelelo lwegazi oluphezulu, isifo seswekile, kunye nemithambo ye-varicose.

Ukuzama ukunciphisa umzimba ngolwazi oluvayo kubangela umonakalo omkhulu kunomphumo wokutyeba. Ukunciphisa umzimba iindlela ezinempilo zokunciphisa umzimbakufuneka ukhethe. Kwabo bafuna ukunciphisa umzimba, ukunciphisa ikhilogram e-1 ngeveki ye-1 yindlela efanelekileyo. Awunako ukunika ngaphezulu kunjalo. Nangona izikali zibonakala zinike kakhulu, ubunzima obulahlekileyo abukho kumafutha, kodwa ukusuka kwizicubu zemisipha okanye ubunzima bamanzi. 

Ngoko ke, hlala kude nezidlo ezithembisa i-3-5 okanye i-10 kilos ngeveki.

Zingaphi iikhalori endizitshisayo ukuze ndilahlekelwe yiponti enye ngeveki?

I-1 kg ilingana nomyinge we-calories ye-7000. Ukuze ulahlekelwe i-1 kg ngeveki, kufuneka utshise iikhalori ezili-1000 ngosuku. Ngokomyinge, iimfuno zekhalori zemihla ngemihla zowesifazane zi-2000, ngelixa indoda yi-2500.

Kule meko, zingaphi iikhalori endimele ndizithathe ukuze ndilahle i-1 kg ngeveki? Kwabo bacelayo, olu balo lulandelayo lunokwenziwa. Ukuba unciphisa iikhalori ezingama-500 kwizinto ozidlayo kwaye usebenzise iikhalori ezingama-500, unokutshisa iikhalori ezingama-1000 ngosuku.

Ndincoma ukuba ujonge ezi ngcebiso zilandelayo zokulahleka kwesisindo esilula kwi-1 iveki. Ukuzisebenzisa kunye nokutya kuya kwenza inkqubo yokulahleka kwesisindo ibe lula.

Iindlela ezilula zokuphulukana neponti enye ngeveki

1) Zibekele usukelo olusengqiqweni

Injongo iyimfuneko ukuze uzikhuthaze ukuba unciphise umzimba. Noko ke, ufanele ube nengqiqo xa uzibekela usukelo. Usukelo olungenakufikeleleka luya kuba sisithintelo. Umzekelo; Ithagethi efana nokuba ndiya kulahlekelwa yi-10 kilos ngeveki ayiyonyani kwaye ayinakwenzeka.

2) Gcina idayari

Yiba nencwadana apho ubhala phantsi into oyenzayo ukulinganisa i-calorie intake kunye nenqanaba lomsebenzi womzimba. Bhala phantsi izicwangciso zakho kunye nento oyenzayo imihla ngemihla apha. Le ncwadana iya kukukhuthaza kwaye ikhanyise indlela yakho malunga nento oya kuyenza ngexesha lokunciphisa umzimba.

3) Ukuzivocavoca

Xa ubheka, ngelixa kuyimfuneko ukuthatha i-2000-2500 calories, kunzima ukuzama ukunika isiqingatha sayo. Eyona ndlela ilungileyo yokwenza oku kukwenza umthambo. Kuya kwenza umsebenzi wakho ube lula ukunika iikhalori ezingama-500 ngokutya kunye neekhalori ezingama-500 eziseleyo ngokuzilolonga. Kule nto, kufuneka ukhethe umthambo oxabisa iikhalori ezingama-500 ngosuku. Iinketho zokuzilolonga ukuze ulahlekelwe yi-kilo ye-1 ngeveki zimi ngolu hlobo lulandelayo;

• Hamba i-30 km ngemizuzu engama-6
• tsiba intambo imizuzu engama-35
• Imizuzu engama-60 ye-aerobics yokuqina okuphantsi
• 60 imizuzu yokuqubha njl.

Misa umthambo kunye nokuqina ngokutsho kwakho. Akunyanzelekanga ukuba wenze ezi zinto. Into ebalulekileyo kukwenza umthambo apho unokutshisa iikhalori ezingama-500.

4) yitya kancinci

Ngelixa unikezela ngeekhalori ezingama-500 ngokuzivocavoca, kuyimfuneko ukunika iikhalori ezingama-500 ngokutya. Ngaphandle kokutya, unokuphulukana neekhalori ezingama-1 ukuze ulahlekelwe yiponti ye-500 ngeveki kunye notshintsho oluncinci oluncinci. Nciphisa ukutya kwakho kwaye utye imifuno neziqhamo ezinempilo nezanelisayo. Umzekelo;

• imifuno engenasitatshi
• iziqhamo ezineswekile ephantsi
• ubisi olunamafutha aphantsi

ibe lukhetho lwakho. Khetha ukutya okunentliziyo ukuze ugweme ukutyiwa phakathi kokutya.

5) Fumana i-massage

Ngokuxhomekeke kubunzima bakho kunye nobuchule bokuphulula, i-massage yeeyure ezi-2 iya kulahlekelwa iikhalori ezingama-500. Kwabo bangayifumaniyo imithambo enomtsalane, i-massage inokuba yeyona ndlela ilungileyo.

6) Yidla kwiiplate ezincinci

Ipleyiti encinci ithetha ukuba akukho mdla wokutya. Iipleyiti ezinkulu zithetha ukutya okuninzi. Iipleyiti ezincinci ziyiqhinga elihle lokwenza ingqondo yakho ijwayele izinto ezincinci.

7) Landela amanyathelo angama-10.000 ngosuku lomgaqo

Ukuba uthatha phakathi kwama-7500-9500 amanyathelo ngosuku, kuya kuba ngathi wenza umthambo ophakathi. Amanyathelo angama-10000 nangaphezulu luphawu lomsebenzi onzima. Ukongeza kwimisebenzi yakho yemihla ngemihla, unokubona amanyathelo angama-8500 ngokuya esikolweni kunye nokukhwela izinyuko.

Endaweni yokuhlala esofeni ukonqena, hamba xa uthetha nefowuni. Ngotshintsho olunje, uya kutshisa iikhalori ezongezelelweyo ezingama-350 ngosuku.

8) Guqula imikhwa yakho yokutya

I-snacks inempembelelo enkulu kwi-calorie intake. Ungadla amashwamshwam ngekhalori ephantsi kunye nexabiso eliphezulu lezondlo ngaphandle kokufumana ubunzima. Uya kumangaliswa ukuba oku kulichaphazela kangakanani inani leekhalori zakho zemihla ngemihla.

• 100 g izilayi zeapile (52 calories) <100 g iitapile (274 calories)
• 100 g iiapile (76 calories)
• I-33 cl yamanzi (i-0 calories) <33 cl ye-100% yejusi ye-orange (168 calories)
• 100 g iminqathe eluhlaza (42 calories)
• ½ ikomityi yeerasentyisi (30 calories) <½ ikomityi yeerasentyisi (220 calories)
• 100 g iyogathi (50 calories) <100 g samasi (360 calories)
• 100 g amaqunube (40 calories) <100 g yamacheri (77 calories)

9) Umdaniso

Umdaniso yindlela emnandi yokutshisa iikhalori. Kungcono ukudanisa xa indlu ingenanto kumculo onamandla. Ungaya nakwiiklasi zomdaniso. Ngohlobo lomdaniso olukhethiweyo oluchanekileyo, unokulahlekelwa yi-300-600 calories ngeyure.

I-10) Yidla ukutya okunokulinganisela

Qinisekisa ukuba utya izixa ezicetyiswayo ngexesha lasemini.

• 50% imifuno
• 25% isitashi
• Ukutya okutyebileyo kwi-25% yeprotheyini

La maxabiso abonisa iintlobo zokutya ekufuneka ukuthathele ukutya okunokulinganisela. Kwanokutya nje ngokubambelela kula maxabiso yinto ebalulekileyo ekunciphiseni ubunzima.

11) Ungatyi phambi kweTV

Ukutya phambi kweTV kubangela ukutya kakhulu. Ugxila kwinto ekwiscreen sakho kwaye uqalise ukutya kakhulu.

Uphononongo olupapashiweyo lubonise ukuba ukubukela umabonwakude kunye ne-snacking kunokuba nefuthe elibi kwimeko yempilo kunye nokwandisa amandla okutya. Yitya etafileni kwaye ugxininise kwinto okutyayo.

12) Kuba itiye eluhlaza

Iti eluhlazaKuyaziwa ukomeleza indlela yokutshisa ikhalori emzimbeni wethu. Ngokutsho kwesifundo, i-green tea inceda ekulahlekeni kwesisindo. Iti eluhlaza iqulethe inani elikhulu le-antioxidants; awona anamandla kula makatekins, akhawulezisa imetabolism kunye nokunciphisa amafutha omzimba.

13) Sela amanzi amaninzi

Kwenze umkhwa ukusela iglasi yamanzi phambi (ukuthintela ukutya kakhulu) nasemva (ukunceda ukugaya) ukutya.

14) Yenza umsebenzi wasekhaya

Iikhalori uya kuphulukana nazo ngokwenza umthambo ngokungenzi yonke imisebenzi yasekhaya kodwa imisebenzi ethile yonke imihla. ungatshisa ngomsebenzi wasekhaya.

• Ukuxubha i-125 calories
• I-ayina i-90 calories
• window sula 100 calories
• Ukuthenga iikhalori ezingama-80
• Ukuhlamba izitya 100 calories

15) Yenza igadi

Imisebenzi yegadi efana nokucheba kunye nokuthena kukuvumela ukuba utshise iikhalori ezingama-1 kwiyure enye. Ukuba unethuba lokwenza isitiya, lo msebenzi ngowona msebenzi ubalaseleyo wokuhla nge-500 kg ngeveki.

16) Yenza umdaniso wesisu

Ukuba ufuna ukuziva umhle ngakumbi kwaye utshise iikhalori, ukudansa kwesisu yenye yeendlela ezimnandi. Ngokuxhomekeke kubukhulu besicelo, uya kutshisa phakathi kwe-180-300 calories ngeyure. Ukongeza ekulahlekelweni kweekhalori ngomdaniso wesisu, uya kuphinda ulahlekelwe isisindo kuloo ndawo njengoko izihlunu zakho ze-hip ziya kusebenza.

17) Flip a Hula Hop

Hula hoop Ayingomdlalo wabantwana kuphela, kodwa ikwangumsebenzi osebenzayo wokutshisa iikhalori. Ukuba uyijikelezisa kakhulu, unokutshisa iikhalori ezili-10 ngomzuzu. Oko kuthetha ukutshisa iikhalori ezingama-500 ngaphantsi kweyure. Ngokuguqula i-hula hoop, uya kufumana uhlobo olumnandi lokuzilolonga, kwaye uya kufezekisa injongo oyibekele ukulahlekelwa yi-kilo ye-1 ngeveki.

18) Fumana ukulala rhoqo

Iipateni zokulala zinento eninzi yokwenza ubunzima. Ukuphuthelwa ekugqibeleni kunokukhokelela ekufumaneni ubunzima. Olunye uphononongo lubonise ukuba abantu abalala ngaphantsi kweeyure ze-5.5 badla ngokutya i-carbohydrate-rich rich snacks kunabo balala iiyure ezisi-7.

19) Yenza umthambo wokuphefumla

Ukwenza umthambo wokuphefumla ngeyoga okanye iipilates kuphumla umzimba nengqondo. Ngokuzivocavoca kunye nokuphefumula, awuyi kutshisa iikhalori kuphela, kodwa uphucule impilo yakho yengqondo. Unokuziqhelanisa nazo ekhaya okanye uthathe iiklasi.

20) Yenza i-yoga

YogaInceda onke amalungu omzimba. Ukuba kwenziwa rhoqo, kunceda ukunciphisa umzimba kunye nokumila. I-Yoga yakha unxibelelwano olomeleleyo lwengqondo nomzimba. Uyazazi ukuba utya ntoni kwaye uyazi xa uhlutha.

Uluhlu lokuTyelwa kokuLahla ubunzima obu-1 ngeveki

Ukukhetha iinkqubo ezinempilo ngelixa ukutya kuyeyona ndlela ifanelekileyo yokunciphisa umzimba. Uluhlu olukhawulezayo lokutya lokunciphisa umzimba alunampilo, kwaye xa ukutya kuphelile, ufumana ubunzima kwakhona ngokukhawuleza. Uya kukwazi ukunciphisa umzimba ngendlela efanelekileyo kunye nenempilo kunye ne-1 yokutya kwesisindo ngeveki.

Kwisidlo esilahlekelwa yi-kilo ye-1 ngeveki, ukutya kwenziwa ngokudibanisa ukutya okunempilo kwaye kujoliswe ekunciphiseni umzimba ngokukhawuleza kwi-1 iveki ngaphandle kokulamba. Eyona ndlela ilungileyo yokuphumeza oku kutya kukuxhasa ngokuzilolonga nokusela amanzi amaninzi.

kwasekuseni

• iti engenaswekile
• Iibhokisi zematshisi ezi-2 ze-feta cheese
• Izilayi ezi-2 zesonka esipheleleyo
• 5 iminquma
• 1 ithisipuni yobusi

I-snack

• 1 ukuphakwa kweziqhamo

Isidlo

• Ukutya kwemifuno
• Isaladi yasimahla yamafutha
• Izilayi ezi-2 zesonka
• Isitya esi-1 seyogathi

I-snack

• Izilayi ezi-1 zesonka
• Ibhokisi yematshisi ye-feta cheese
• 1 isiqhamo

Isidlo

• Ukutya kwemifuno
• Isaladi yasimahla yamafutha
• Izilayi ezi-2 zesonka
• Isitya esi-1 seyogathi
• ukuya kuthi ga kwi-3 yebhola yenyama

ubusuku

• 2 ukuphakwa kweziqhamo

Usenokuba usilele kwiinzame zakho zangaphambili zokulahlekelwa ubunzima. Kodwa musa ukucinga ukuba oku kuthetha ukuba awusoze uphumelele.

Ngokucwangcisa indlela yokutya, ukongeza ukunyakaza ebomini bakho, kwaye ulandele iingcebiso kwinqaku kunye noluhlu lokutya kweveki, uya kuthatha amanyathelo okunciphisa i-kilo ye-1 ngeveki.

Ngoku lixesha lokunciphisa umzimba! Sukulinda kude kube yiveki ezayo okanye ngoMvulo. Qalisa ngoku.

Umthombo: 1, 2