Iindlela zokuLahla ubunzima boBuso kunye nokuSebenza

Ukunciphisa ubunzima ngumngeni kumzimba ngokwawo, kungakhathaliseki indawo ethile yomzimba. Ngokukodwa, ukususa amanqatha obuso ongezelelweyo yingxaki ekhathazayo kakhulu.

Ezinye izicwangciso onokuthi uzifakele oku kunokonyusa ukutshisa kwamafutha kwaye unciphise ubuso kunye nendawo yesihlathi.

kwinqaku "indlela yokunciphisa umzimba ebusweni", "indlela yokunciphisa umzimba ezidleleni", "into ongayenza ukuze unciphise umzimba ebusweni", "yeyiphi imithambo yokunciphisa umzimba ebusweni" Imibuzo efana nale:

Kutheni kufunyanwa ubunzima ebusweni?

Ukugqithiswa kwamafutha obuso kubangelwa zizinto ezahlukeneyo ezifana nokutyeba, i-edema kunye nezinye iingxaki zempilo. Amafutha obuso aqokelelana kwiindawo ezihlathini nasesilevini.

ukungondleki

Esinye sezizathu eziphambili zobuso obutyebileyo kukungondleki kakuhle. Ukunqongophala kwezondlo ezibalulekileyo emzimbeni ngoyena nobangela wezidlele ezityebileyo.

Ukuba ezinye izondlo ezifunwa ngumzimba azithathwanga, amanqatha angaphezulu kobuso angenzeka. Ivithamin C ve beta-carotene Ukunqongophala kunokubangela izidlele ezityebileyo. Ezi zondlo zimbini zinoxanduva lokugcina impilo yonke kunye nokunciphisa amanqatha obuso.

Ukongeza, i-carbohydrate engaphezulu kunye nokutya okunamafutha kunokubangela ukudumba kobuso.

hypothyroidism

Ukudumba kobuso yenye yeempawu zokungonelanga kwehomoni yegilo emzimbeni. hypothyroidism Ibangela ubunzima obukhawulezayo kunye namafutha obuso.

ukuphelelwa ngamanzi emzimbeni

Ukuphelelwa ngamanzi emzimbeni ngomnye wezona zizathu zixhaphakileyo zamafutha obuso. Kwimeko yokuphelelwa ngamanzi emzimbeni, umzimba womntu uthande ukuya kwindlela yokuphila. Ukuba awuwaseli amanzi aneleyo yonke imihla, uya kugcina amanzi amaninzi xa uphelelwa ngamanzi emzimbeni.

Ubuso buphakathi kweendawo emzimbeni apho amanzi agcinwa khona.

Ukusela

Utywala buwomisa umzimba emanzini. Umzimba usabela ekuphelelweni kwamanzi ngokugcina amanzi amaninzi kangangoko kunokwenzeka. Amanzi agcinwa kwiindawo ezahlukeneyo, kuquka nobuso.

Kwiimeko ezininzi, emva kokusela iibhotile ezimbalwa zotywala uvuka ngobuso obudumbileyo.

Ezinye izinto ezinokubangela ukudumba kobuso ziquka ukuphazamiseka kwezintso, ukuchasana namayeza athile, usulelo lwe-sinus, uqwilikana, i-edema, kunye nosulelo lwamazinyo.

Ukunyuka kwamafutha obuso luphawu lwe-immune system, ukufa, usulelo lokuphefumula kunye nenkqubo ye-cardiovascular system.

Ukunyanga izifo kunye nokuphepha i-allergener kunokunciphisa izidlele ezinobunzima.

Indlela yokuphulukana nobuso obuncinci kunye nezidlele?

yenza i-cardio

Amaxesha amaninzi, amanqatha amaninzi ebusweni sisiphumo samafutha amaninzi asemzimbeni. Ukunciphisa umzimba kunokunyusa ukulahleka kwamafutha; Iyakwazi ukukhanyisa zombini umzimba kunye nobuso.

I-Cardio okanye umthambo we-aerobic nguwuphi na umsebenzi womzimba onyusa izinga lokubetha kwentliziyo. Kuthathwa njengenye yeendlela ezisebenzayo zokunciphisa umzimba.

Izifundo ezininzi ziye zafumanisa ukuba i-cardio inokunceda ukwandisa ukutshiswa kwamafutha kunye nokulahleka kwamafutha.

Uphononongo lwezifundo ezili-16 lubonise ukuba abantu bafumana ilahleko enkulu yamafutha xa benza umthambo we-cardio.

Zama ukufumana i-avareji yemizuzu engama-150-300 yokuzivocavoca okuphakathi kweveki nganye, okulingana nemizuzu engama-20-40 ye-cardio ngosuku.

Eminye imizekelo eqhelekileyo yomthambo we-cardio yimithambo efana nokubaleka, ukuhamba, ukukhwela ibhayisekile kunye nokuqubha.

amanzi amaninzi

Ukusela amanzi kubaluleke kakhulu kwimpilo yethu yonke kwaye ngoko ukunciphisa umzimba ibaluleke kakhulu. Uphononongo lubonisa ukuba amanzi akwenza uzive ugcwele kwaye anyuse ukwehla kobunzima.

Olunye uphando oluncinci kubantu abadala abadala lufumene ukuba amanzi okusela kunye nesidlo sakusasa kunciphisa i-calorie ethatha malunga ne-13%.

Olunye uphononongo lubonise ukuba amanzi okusela okwethutyana andise imetabolism ngama-24%. Ukwandisa inani leekhalori ezitshiswe ngexesha lemini kukhawuleza ukulahleka kwesisindo.

Ngaphezu koko, ukunyakamisa umzimba ngokusela amanzi kunokuthintela iingxaki zolusu ezenzeka kwindawo yobuso. nokudumba ve ukuqunjelwa Ikhusela ukugcinwa kwamanzi kunye nokunciphisa ukugcinwa kwamanzi.

Nciphisa ukusetyenziswa kotywala

Ukusela utywala yenye yezona zinto zinegalelo elikhulu ekwandeni kwamafutha obuso kunye nokukhukhumala. Utywala buphezulu kwiikhalori kwaye buncinci kwizondlo, kwandisa umngcipheko wokufumana ubunzima.

Ikwasebenza njenge-diuretic kwaye ibangela ukugcinwa kwamanzi, okukhokelela kumngcipheko wokudumba kobuso.

Ukugcina utywala phantsi kolawulo yeyona ndlela ilungileyo yokulawula ukuqunjelwa okubangelwa butywala kunye nokuzuza ubunzima.

Sika iicarbohydrate ezisulungekileyo

Njengamaqebengwana, ii-crackers kunye ne-pasta iicarbohydrates ezicocekileyo, zizinto eziqhelekileyo zokufumana ubunzima kunye nokugcinwa kwamafutha.

Ezi carbohydrates zicutshungulwa kakhulu, zihluthwe izondlo zazo eziluncedo kunye nefiber, zineswekile kunye neekhalori, kwaye zinexabiso elincinci lesondlo.

Ngenxa yokuba ziqulethe i-fiber encinci, zigaywa ngokukhawuleza, zibangela ukunyuka nokuhla ngokukhawuleza kumanqanaba eswekile yegazi, okukhokelela kumngcipheko wokutya kakhulu.

Olunye uphononongo olukhulu olujonge ukutya kwabantu abadala abangama-42.696 kwithuba leminyaka emihlanu lubonise ukuba ukuthathwa kwe-carbohydrate esulungekileyo kunxulumene nesixa esikhulu samafutha esiswini.

Nangona kungekho zifundo zijonge ngokuthe ngqo kwiziphumo zecarbohydrates esulungekisiweyo kumafutha obuso, ukutya okuziinkozo endaweni yeecarbohydrate ezisulungekisiweyo kunokunceda ukonyusa ukwehla kobunzima bubonke kwaye kananjalo. ngoko unciphise umzimbainokuba nempumelelo.

Nika ingqalelo kwixesha lokulala

Ukufumana ubuthongo obusemgangathweni yenye yezona ndlela zilula kunye nezona zisebenzayo zokwandisa ukulahleka kwamafutha ebusweni.

UkuphuthelwaIbangela ukwanda kwamanqanaba e-cortisol, ihomoni yoxinzelelo oluza noluhlu olude lweziphumo ebezingalindelekanga, kubandakanya ubunzima.

Uphononongo lubonise ukuba amanqanaba aphezulu e-cortisol anokunyusa ukutya kunye nokuguqula imetabolism, ekhokelela ekugcinweni kwamafutha.

Ubulunga obungcono bokulala bunokukunceda ukuba unciphise umzimba. Olunye uphando lufumene ukuba umgangatho wobuthongo ophuculweyo wawunxulunyaniswa nokunyuka kwempumelelo yokulahleka kwesisindo.

Ngakolunye uhlangothi, uphando lubonisa ukuba ukulahlwa kokulala kunokunyusa ukutya, okukhokelela ekuzuzeni ubunzima kunye nokunciphisa izinga lokutya.

Ngokufanelekileyo, zama ukufumana ubuncinane iiyure ezisibhozo zokulala ubusuku ngabunye ukunceda ukulawula ubunzima kunye nokuncipha kwamafutha ebusweni.

Nika ingqalelo ukusetyenziswa kwetyuwa

Gqithisileyo ukusetyenziswa kwetyuwa Ibangela ukudumba kwaye inokuba negalelo ekudumbeni kobuso. Oku kungenxa yokuba ityuwa ibangela ukuba umzimba ugcine amanzi amaninzi kunye nokugcinwa kwamanzi.

Olunye uphononongo lubonise ukuba ukusebenzisa ityuwa eninzi kunokonyusa ukugcinwa kwamanzi, ngakumbi kubantu abanovelwano ngakumbi kwimiphumo yetyuwa.

Ukutya okucutshungulwayo kuqikelelwa ukuba i-77% ye-sodium ithathwa kwi-avareji yokutya, ngoko ke ukusika ukutya okulula, i-snacks enetyuwa, kunye nenyama ecutshungulwayo yindlela elula nesebenzayo yokunciphisa ukutya kwe-sodium.

Yenza umthambo wobuso

Ukuzivocavoca ubuso kungasetyenziselwa ukulwa nokuguga kunye nokwandisa amandla emisipha.

Iingxelo ze-anecdotal zithi ukwenza umthambo wobuso rhoqo kunokunceda ubuso bube mncinci ngokuqinisa izihlunu zobuso.

Eminye yemithambo edumileyo iquka ukukhukhumala izidlele kunye nokutyhala umoya ukusuka kwelinye icala ukuya kwelinye, ukujongisa imilebe kumacala atshintshanayo, kunye nokuncuma ngelixa ubambe amazinyo imizuzwana embalwa ngexesha.

Nangona uphononongo lulinganiselwe, olunye uhlolisiso luchaze ukuba ukwenza umthambo wobuso kunokuphucula ithoni yemisipha ebusweni bethu.

Olunye uphononongo lubonise ukuba ukwenza imithambo yobuso kabini ngemini kwiiveki ezisibhozo kwandisa ukutyeba kwezihlunu kunye nokuvuselela ubuso.

Ukuzilolonga ukuze unciphise ubunzima ebusweni

iibhaluni ezivuthelayo

Xa uvuthela ibhaluni, izihlunu zobuso zanda. Xa ubeka izihlunu zakho ekwandiseni rhoqo kunye nokunciphisa, amanqatha anika amandla afunekayo ayaphulwa kule nkqubo.

Lo mzamo unceda ukunciphisa amafutha obuso ongezelelweyo. Phinda lo msebenzi ukuya kumaxesha alishumi ngosuku ukuze ufumane iziphumo ezingcono.

munca izidlele

Le ndlela ikwabizwa ngokuba yi-smiling fish exercise. Kubandakanya ukufunxa izidlele ngaphakathi ukwenza ukudakumba okuncinci ebusweni bakho.

Bamba indawo imizuzwana embalwa kwaye uzame ukuncuma. Phinda oku amaxesha amaninzi ngosuku.

Ukolula ulusu lobuso

Beka isalathisi sakho kunye neminwe ephakathi kweyona ndawo iyinyama yobuso bakho kwaye uyitsalele ngasesweni. Umlomo kufuneka uvule kwi-oval shape ngelixa utsala ulusu.

Tsala ulusu imizuzwana elishumi, uze uphumle phambi kokuba uphinde inkqubo. Emva koko phinda kathathu okanye kane.

ukuphakamisa ubuso

Hlala nkqo esitulweni kwaye uqinisekise ukuba intloko yakho ithe nkqo. Vala imilebe kwaye ubahambise kwicala elinye. Yolula kwaye ubambe apho imizuzwana embalwa de ube ungakwazi ukuyolula kwakhona.

Relax kwaye uphinde kwelinye icala. Phinda le ndlela kahlanu ukuya kwelishumi ngosuku.

ekhupha ulwimi

Lo msebenzi ulula kakhulu. Hlala ngqo esitulweni, vula umlomo wakho ngokubanzi kwaye unamathele ulwimi lwakho kwindawo ekude kakhulu. Gcina le ndawo okwethutyana. Phinda le nkqubo amaxesha amaninzi ngosuku. 

Gcoba ngamanzi ashushu

Gcoba ngamanzi afudumeleyo amaxesha amaninzi ngemini ukuze ufumane iziphumo ezibonakalayo ngexesha elifutshane.

Ayingomthambo onzima njengoko ubandakanya amanzi ajikelezayo emlonyeni. Uya kufumana iziphumo ezilungileyo xa usenza oku ngaphambi kokuba ulale.

imithambo yemihlathi

Hlala kakuhle esitulweni kwaye uvule umlomo wakho ngokubanzi. Ngelixa ugcina esi sikhundla, wandisa umlomo osezantsi phambili uze uwukhulule. Phinda lo msebenzi amaxesha amaninzi yonke imihla.

Intsini

Ungalahlekelwa ngamafutha obuso ngokwenza imithambo elula efana netshungama. Iya komeleza kwaye ithonise izihlunu zobuso bakho.

Ukufumana iziphumo ezingcono ngexesha elifutshane, kufuneka uhlafune itshungama engenaswekile imizuzu engamashumi amane yonke imihla. Ungaphinda le nkqubo nanini na ufuna.

umthambo womlomo

Lo msebenzi usetyenziselwa ukunciphisa amanqatha obuso abekwe kwindawo yesilevu. Ukunciphisa la mafutha, yandisa umlebe wakho ongezantsi ngaphezulu komlebe wakho ongentla de uchukumise incam yempumlo yakho.

Bamba umlomo ongezantsi kwincam yempumlo imizuzwana embalwa, uze uphumule. Yolula umlomo ude ufikelele kwinqanaba eliphezulu. Phinda lo msebenzi amaxesha amaninzi ngosuku.

Ukujikeleza ulwimi

Lo msebenzi ulula awufuni mgudu ungako. Kubandakanya ukujikelezisa ulwimi de lufike kwindawo engaphandle yamazinyo. Ukufumana iziphumo ezilungileyo, umsebenzi kufuneka wenziwe ngomlomo ovaliweyo. Elona xesha lilungileyo kulo msebenzi kuphambi kokulala.

Umthambo oncumayo onemilebe evaliweyo

Kunokuba nzima ukuncuma umlomo uvaliwe. Kwiimeko ezininzi, imilebe iyahlukana ngokuzenzekelayo kwaye iveze amazinyo.

Qinisekisa ukuba imilebe ivalwe ngokuqinileyo ngelixa usenza oku. Ncuma uvale umlomo wakho kwaye ubambe uncumo imizuzwana embalwa phambi kokuba uphumle.

Phinda amaxesha amaninzi ngosuku ukuze ufumane iziphumo eziphawulekayo.

ukukhukhumala izidlele

Lo msebenzi ubandakanya ukuvala umlomo kunye nokuvuthela izidlele ngokutyhala umoya kuzo. Ungaqala ngokutyhala umoya kwizidlele zombini, emva koko uqhubeke nokutyhala umoya kwisidlele esinye ngexesha.

Emva kokutyhala umoya ezidleleni, yibambe ixeshana uze uphumle. Ziqhelise oku kahlanu ukuya kalishumi yonke imihla.

Lo msebenzi uneenzuzo ezininzi, ezifana nokunciphisa amanqatha obuso, okwenza ukhangeleke umncinci kwaye uqinise imisipha yobuso.

Kukulungele abo bafuna ukulahlekelwa ngamanqatha obuso kwindawo ephakathi kunye nephezulu ebusweni.

Iingcebiso zeHerbal zokunciphisa ubunzima ebusweni

Iti eluhlaza

Iti eluhlazaItyebile kwi-caffeine, enokugcinwa emzimbeni womntu. I-caffeine inokugcinwa emzimbeni ukuya kwiiyure ezintandathu. I-caffeine inceda umzimba ukunciphisa ukugcinwa kwamanzi.

Iziphumo zezivuseleli kwiti eluhlaza zincinci njengoko iqulethe kuphela izixa ze-caffeine. Kuba izinto ze-antioxidant kwiti eluhlaza zikhawulezisa imetabolism, ikwabangela ukwehla kobunzima.

Ukuba ufuna ubuso obubhityileyo, sela iikomityi ezintathu ukuya kwezine zeti eluhlaza yonke imihla.

Amanye amacandelo eti eluhlaza, njenge-carotenoids kunye ne-antioxidants, anceda ukususa i-toxins egazini. Ngaloo ndlela, baqinisekisa ukuhamba kwegazi ngokukhululekileyo emzimbeni ukuya ebusweni.

Ukujikeleza kwegazi simahla emzimbeni kunokunceda ukususa amanqatha amaninzi ebusweni.

ibhotolo yekoko

Ibhotolo ye-cocoa iyaziwa ngokuthambisa umzimba kwaye iwenza ube elastic ngakumbi. Ukuthambisa okwaneleyo kuqinisekisa ukuqina kwesikhumba.

Ukufumana iziphumo ezilungileyo ngexesha elifutshane, fudumeza ibhotolo ye-cocoa ngokwaneleyo. Qinisekisa ukuba ibhotela ye-cocoa ayishushu kakhulu xa uyifaka esikhumbeni.

Gcoba ngobunono ioli ebusweni bakho ukuqinisekisa ukuba ifakwe esikhumbeni. Ukufumana iziphumo ezilungileyo, esi sicelo kufuneka senziwe kabini ngosuku: kusasa nangokuhlwa.

Ubuchule betawuli eshushu

Obu buchule buvumela ukuba kususwe amanzi amaninzi kunye netyuwa. Umphumo obangelwayo utshisa amanqatha ebusweni kwaye ngaloo ndlela unciphisa izidlele ezityebileyo. Olu nyango lusetyenziswa ngokubanzi kukhathalelo lobuso ngenxa yokukwazi ukuvuselela nokuqinisa ulusu.

Bilisa amanzi esitovini kwaye ubeke ecaleni. Vumela amanzi aphole kancinci, uze udiphe itawuli okanye ilaphu elithambileyo kuwo.

Khupha itawuli okanye ilaphu elithambileyo ukususa amanzi amaninzi. Cinezela ilaphu elifudumeleyo lokuhlamba ezidleleni nakwezinye iindawo ezinamafutha ebusweni. Phinda le nkqubo amaxesha amaninzi yonke imihla.

Olu nyango luya kuthambisa iindawo ezinamafutha ebusweni bakho kwaye zivule iipores esikhumbeni. Ukufumana iziphumo ezilungileyo, kucetyiswa ukuba usebenzise le ndlela ngaphambi kokulala.

Isithsaba

IsithsabaAmanye amacandelo ayo aneempawu zokuchasa ukuguga. I-Curcumin yenye yezona zinto zibalulekileyo ze-turmeric.

Xuba i-turmeric engumgubo kunye nomgubo we-chickpea kunye neyogathi. Xuba kakuhle de intlama ijiye. Emva koko uyiqabe ebusweni bakho.

Shiya imaski ebusweni bakho imizuzu embalwa ukuyivumela ukuba ifakwe esikhumbeni. Pula ngamanzi abandayo. Ukuba isetyenziswe rhoqo, le ndlela iya kunciphisa amanqatha obuso kwaye yenza ulusu lubukeke luncinci kwaye lunempilo.

Limon 

Ukususela kumaxesha amandulo lemon Isetyenziselwe ukutshisa amanqatha emzimbeni.

Izicatshulwa ze-lemon zingasetyenziselwa ukunciphisa amafutha obuso kwaye wenze ubuso bubonakale buqinile kwaye bunamandla. Gcoba i-lemon kwaye uhlambulule ngamanzi afudumele. Yongeza ubusi kwijusi yelamuni kwaye usele.

Sela oku xa uziva ulambile ukufumana iziphumo eziqaphelekayo ngexesha elifutshane. Kwakhona kuya kunceda ukunciphisa amafutha kwamanye amalungu omzimba.

ubisi

ubisiiqulethe izakha-mzimba ezininzi ezibalulekileyo ezinceda ukuqinisa ulusu. Ikwanazo neempawu ezichasene nokuguga ezinceda ukugcina ubuso obutsha kunye ne-elastic.

Enye yezinto ezibalulekileyo ezifumaneka kubisi yi-sphingomyelin, i-phospholipid ebalulekileyo. Ukusetyenziswa rhoqo kobisi kuphucula imeko yolusu kwaye iqinisekisa ukuba ulusu luhlala lufumile.

Faka isicelo sobisi olutsha ebusweni kwaye ulinde ukuba lufakwe eluswini. Emva kwemizuzu embalwa, hlambulula imaski ngamanzi afudumele kwaye uyomise ngobumnene ubuso usebenzisa ithawula elithambileyo.

Abamhlophe beqanda

I-Vitamin A ineenzuzo ezininzi zesikhumba. Abamhlophe beqandaNgomnye wemithombo ephambili ye-vitamin A. Esi sisombululo sidlala indima ebalulekileyo ekwandiseni ukuchasana kwesikhumba.

Hlanganisa amaqanda amhlophe, ijusi yelamuni, ubusi kunye nobisi. Faka isicelo semaski ebusweni bakho kwaye ulinde iyure. Gcoba ngobunono ulusu lwakho ngelixa ufaka isicelo. Hlanza ubuso ngamanzi afudumele kwaye womise ngobunono.

Imaski yekhukhamba

NetyhukhambaLiyeza lendalo lokunciphisa amanqatha obuso. Ukupholisa kwayo esikhumbeni kunceda ukunciphisa ukuvuvukala kwezihlathi kunye nesilevu.

Beka i-cucumber peels ebusweni bakho kwaye uyishiye apho okwethutyana ukuze ufunxwe lusu. Hlamba ngamanzi abandayo kwaye womise ngobunono ulusu lwakho.

melon

Imelon sesinye seziqhamo ezinovithamin C. Inokuqina kwesikhumba kunye neempawu zokuchasa ukuguga.  Gcoba ijusi ye-melon kwaye uyisebenzise ebusweni bakho ngelaphu elithambileyo okanye umqhaphu.

Shiya imaski imizuzu embalwa ukwandisa ukufunxa kwayo eluswini. Emva koko hlambulula ubuso bakho ngamanzi abandayo kwaye womise ngobunono.

Ioli yekokonathi

Ioli yekokonathiKuyaziwa ukuthambisa ulusu, eyona nto ibalulekileyo ekugcineni ukuqina kwesikhumba kunye nokuqina.

Ioyile nayo inokucoca kwendalo kunye neempawu zokuthambisa. I-Vitamin E efunyenwe kwioli yekhokhonathi inceda ulusu lubukeke ludlamkile kwaye lunwebeka.

I-fatty acids ekhoyo kwioli inceda ukuqinisa kunye nokufumisa ulusu. Gcoba ioli yekhokhonathi ebusweni bakho. 

massage yobuso

Ukulahlekelwa ubunzima ebusweniI-massage yobuso yindlela esebenzayo. Unokuthambisa ngobunono ubuso bakho yonke imihla, ekhawulezisa ioksijini kunye nokujikeleza kwegazi.

I-massage yobuso inokunceda ukuqinisa ulusu kwaye iqinise imisipha yobuso, isilevu kunye nezidlele.

Ngenxa yoko;

Indawo yobuso kunye nesidleleZininzi iindlela eziya kukunceda ulahlekelwe ngamafutha agqithisileyo. Ngokutshintsha ukutya, ukuzivocavoca kunye nokulungelelanisa ezinye zemikhwa yemihla ngemihla, ukulahleka kwamafutha kunokunyuswa kwaye ubunzima bunokulahleka ngokufanelekileyo ebusweni.