Ngaba Unganciphisa Ubunzima Ngokutya Kuphela Ngaphandle Kokwenza Imithambo?

Ukulahlekelwa ubunzima yinkqubo enzima kwaye enzima enokufezekiswa ngokudibanisa izinto ezininzi.

Siyazi ukuba ngokusetyenziswa kokutya kunye nokuzilolonga kunye, ukunciphisa umzimba kuya kufezekiswa ngokukhawuleza nangendlela enempilo. Kuthekani ukuba akunaxesha lokuzilolonga? Okanye ukuba awufuni ukwenza imidlalo? Emva koko, "Ngaba unganciphisa umzimba ngokutya kuphela?” umbuzo ufika engqondweni.

Nyani "Ngaba kunokwenzeka ukunciphisa umzimba ngokutya kuphela ngaphandle kokuzivocavoca?Ukuba unomdla, ndincoma ukuba ufunde inqaku ngononophelo.

Yintoni oyifunayo ukuze unciphise umzimba?

Kukho izinto ezininzi ezisisiseko ezibonelela ngokulahleka kwesisindo kwinkqubo yokunciphisa umzimba. Xa ezi zinto zihlangene, ukulahleka kwesisindo kwenzeka.

ukusilela kwekhalori

• Into edlala indima enkulu ekulahlekeni kwesisindo yintsilelo yekhalori. Oko kukuthi, ukutya iikhalori ezimbalwa kuneekhalori ezitshisiweyo ngosuku.
• Ngale ndlela, ukwehla kobunzima kuya kwenzeka ngokuhamba kwexesha kuba umzimba uya kutshisa amanqatha kunye neevenkile zecarbohydrates zamandla.

into yokutya

• Unokwazi iindlela ezininzi zokutya zokunciphisa umzimba, kwaye unokuba usebenzisa ezininzi zazo.
• Injongo yokutya kukunciphisa umzimba ngokuthe ngcembe ngokuthatha iikhalori ezimbalwa kunezo zifunwa ngumzimba. Ngamanye amazwi, njengoko kukhankanyiwe ngasentla, injongo yokutya kukudala i-calorie deficit.
• Ubungakanani beekhalori ezifunekayo ukunciphisa ubunzima buguquguquka kakhulu kwaye kuxhomekeke kwizinto ezininzi, kubandakanywa isini, ubude, ubunzima, kunye nezinye izinto zofuzo.

Izidlo ezaziwa kakhulu ezinceda ukulawula inkqubo yokubhitya ngendlela esempilweni zezi:

• ukutya okune-carb ephantsi

• ukutya kwe ketogenic

• ukutya okuphezulu kweeprotheyini

• ukutya okuzila ukutya okwethutyana

into yokuzilolonga

• Zilolongeyinto edlala indima ebalulekileyo ekulahlekeni kwesisindo. Kanye nokudala i-calorie deficit, inceda ukutshisa amafutha.
• Ukuze unciphise umzimba, ukubaleka, ukuqubha kunye nemithambo ye-cardio, efana nokukhwela ibhayisekile, iyasebenza ngakumbi kunemithambo yokuxhathisa.
• Kwinkqubo yoqeqesho olulungeleleneyo, ukwenza zombini i-cardio kunye noqeqesho lokumelana kusebenza kakuhle.

Ziziphi iingenelo zokunciphisa umzimba ngokutya nje?

Nangona ukutya kunye nokuzilolonga kusetyenziswa kunye ukunciphisa umzimba, abanye abantu bavame ukunciphisa umzimba ngokutya. Ukunciphisa umzimba ngokutya njeinemiba ethile eyakhayo;

Ivumela ingqalelo epheleleyo ekudleni

• Nangona umsebenzi womzimba ubalulekile kwizinto ezininzi zempilo, kubandakanywa ukulahleka kwesisindo, ukususa kwi-equation yokulahlekelwa kwesisindo kuvumela ingqalelo epheleleyo kwisondlo.
• Ukuncinci ukugxila kuyo kwenza kube lula ukunamathela ekutyeni kwaye kunokwandisa impumelelo yokulahlekelwa ubunzima ekuhambeni kwexesha.

Yonga ixesha kwabo baneshedyuli exakekileyo

• Kwabo baneshedyuli exakekileyo yemihla ngemihla, ukucwangciswa kokutya kunye nokuzilolonga ngexesha lemini kuyadinisa.
• Ngokujolisa kuphela ekutyeni, unokukhulula ixesha elixabisekileyo kwinkqubo yakho kwaye ugcine ukwehla kobunzima ngokulula.
• Emva kokuba uziqhelanise nenkqubo yokutya, ungaqala ukwenza umthambo ngokuthe ngcembe ukwenza inkqubela ekulahlekeni kobunzima.

Iingozi zokunciphisa umzimba ngokutya nje

ukunciphisa umzimba nje ngokutya nangona kunokwenzeka, kukho ezinye iimeko eziphantsi ekufuneka ziqwalaselwe;

umngcipheko wokufumana ubunzima

• Musa ukuzama ukunciphisa umzimba ngokutya kuphelaI-negative enkulu ye-s kukuqala ukutyeba kwakhona emva kwexeshana.

Ukungakwazi ukufezekisa imiphumo emihle yokuzivocavoca

• Ukuzilolonga rhoqo kutshisa iikhalori, kwandisa ukwehla kobunzima, kwaye kunika ezinye izibonelelo ezibalulekileyo zemetabolism.
• Iinzuzo zeMetabolic zibhekisa kwindlela umzimba okuguqula ngayo ukutya okutyayo kube ngamandla. 
• Ukuba nezihlunu ezibhityileyo kunye namafutha omzimba amancinci kunceda umzimba utshise iikhalori ezininzi xa uphumle. Le yimeko enenzuzo kwabo bafuna ukunciphisa umzimba.

Iingcebiso zokunciphisa umzimba

Nangona umthambo kunye nokutya kuyeyona ndlela isebenzayo yokunciphisa umzimba, ngokutya nje Unako kwakhona ukunciphisa umzimba ngendlela enempilo.

Ufuna ukunciphisa umzimba ongakanani?

• Ubungakanani bobunzima okufuneka ulahlekelwe bubaluleke kakhulu apha.
• Kwabo banobunzima obuninzi bokuphulukana, eyona ndlela ilungileyo kukwenza ukutya kunye nokuzilolonga.
• Abo bafuna ukunciphisa i-5-6 kg kuphela banokufikelela oku kuphela ngokutya.

Zibekele usukelo olusengqiqweni

• Iikhalori ezimbalwa ozidlayo, ngokukhawuleza ulahlekelwa ubunzima.
• Nangona kunjalo, ukunciphisa ukuthathwa kwekhalori kakhulu kunokubangela iziphumo ezibi ezinjengokulahleka kobunzima bezihlunu, ukwanda kokutya, ukunqongophala kwezondlo, ukuziva unobuvila kunye nokuncipha kweekhalori zemihla ngemihla ezitshisiweyo.
• Ke ngoko, misela iinjongo zokwehla kobunzima obuyinyani malunga ne-0,5kg ngeveki ukunqanda ezi ziphumo bezingalindelekanga.