10 Yini Okufanele Ngenze Ukuze Ngehlise Isisindo? Izindlela Ezilula

Umcabango wokuthi ngifuna ukwehlisa amakhilogremu angu-10 kungase kube inombolo esizibekela yona umgomo wokuqeda isisindo sethu eseqile kwasekuqaleni. Sibe nemigomo efana nokwehlisa amakhilogremu ayi-10 ngenyanga, ukwehla ngo-6 kilos ezinyangeni eziyisi-10, nokwehla ngo-1 kilos ngonyaka ongu-10.

Uma ungomunye walabo ababuza, "Yini okufanele ngiyenze ukuze ngilahlekelwe amakhilogremu angu-10?", ngithanda ukusho lokhu kuqala. Uma ufuna ukulahlekelwa amakhilogremu angu-10 ngesikhathi esifushane, akunakwenzeka ukufeza lo mgomo. Ngokwesibonelo; Awukwazi ukwehlisa amakhilogremu angu-10 ngenyanga. Ngisho noma wenza kanjalo, uzolahlekelwa amanzi, hhayi amafutha. Imizimba yethu inekhono elimangalisayo lokubeka lokho ekunikezayo. Uzobuya nesisindo esikulahlekele ngesikhathi esifushane. Gwema ukudla okwethusayo abathi balahlekelwa ngamakhilogremu ayi-10 ngesonto noma amakhilogremu ayi-10 ezinsukwini eziyi-10.

Umzimba wakho udinga isikhathi ukuze wehle ngamakhilogremu angu-10. Awukwazi ukwehlisa isisindo esiningi ngesikhathi esisodwa. Isikhathi eside kangakanani? Inyanga eyodwa, izinyanga ezi-2, izinyanga ezi-5… Inani lesisindo izazi zokudla ezitusa ukuba linciphe ngeviki ukuze ulahlekelwe isisindo esinempilo siwuhhafu wekhilo kuya kukhilo elilodwa. Uma ucabangela ukuthi ulahlekelwa ikhilogremu eyodwa ngesonto, ungakwazi ukulahlekelwa 10 kilos esikhathini esingamaviki angu-10, okungukuthi, izinyanga ezimbili nengxenye. 

Awudingi ukulandela ukudla okuqinile okuphoqa ukuthi wehlise isisindo. Ngokushintsha okunempilo ekudleni kwakho, ungalahlekelwa amakhilogremu angu-10 okudingeka ulahlekelwe ngaphandle kobunzima. Kanjani? Yini okufanele uyenze ukuze ulahlekelwe amakhilogremu angu-10? Nazi izindlela zokwehlisa u-1o kilos ngezinye izinguquko ozozenza empilweni yakho…

10 Yini Okufanele Ngenze Ukuze Ngehlise Isisindo?

• Yidla ama-carbohydrate amancane, amaprotheni amaningi

Ukudla okune-carb ephansi kuyindlela ephumelela kakhulu yokwehlisa isisindo. Nakuba inani lama-carbohydrate elidliwe ekudleni okunjalo lincishisiwe, ukusetshenziswa kwamaprotheni kuyenyuka. Ukudla amaprotheni amaningi ngenkathi kusheshisa imetabolism, kunciphisa isifiso sokudla. Nciphisa ama-carbohydrate anesitashi noshukela. Kunalokho yidla imifino enekhalori ephansi. Futhi wandise ukudla kwakho amaqanda, inyama engenamafutha nenhlanzi.

• Gwema ukudla okugayiwe

Kufanele udle ukudla kwemvelo ngenkathi uzama ukwehlisa isisindo. Gwema ukudla okugayiwe kakhulu ngangokunokwenzeka. amaprotheni namafutha imifino ephansi ye-carb Ukudla kunikeza umuzwa omangalisayo wokusutha. Ingozi enkulu yokudla okugayiwe ukuthi kukwenza ulambe ngesikhathi esifushane futhi kunama-kilojoule amaningi.

• ukunciphisa ukudla kwekhalori

Ukunciphisa ukudla kwekhalori kuyisici esibaluleke kakhulu ekunciphiseni isisindo. Uma ungadli ama-calories ambalwa kunalokho owasebenzisayo, awukwazi ukulahlekelwa amafutha. Nazi ezinye izindlela ezilula zokunciphisa ukudla kwekhalori ukuze ulahlekelwe ngamakhilogremu angu-10 ngendlela enempilo:

• Ukubala amakhalori: Kala bese ubhala phansi ukudla okudlayo. Sebenzisa ithuluzi lokubala ikhalori ukuze ulandele isibalo sekhalori sokudla okudlayo.

• Vele udle esidlweni sakusihlwa: ekudleni okulula ukudla okulula Yehlisa futhi ungadli lutho ngemva kwesidlo sakusihlwa.

• Sika amasoso: Ungadli ama-condiments namasoso aminyene ngekhalori.

• Layisha imifino: Nciphisa ama-carbohydrate anesitashi futhi ulayishe amafutha nemifino enempilo.

• Yidla amaprotheni angenalutho: Yidla amaprotheni anamafutha aphansi njengenkukhu nenhlanzi.

• Ungaphuzi ama-calories: iziphuzo carbonatedNgokususa iziphuzo zekhalori ezifana notshwala, amajusi ezithelo empilweni yakho; Khetha amanzi, iziphuzo ezingenamakhalori, itiye noma ikhofi.

• Phakamisa izisindo futhi wenze izivivinyo ze-HITT

Ukuzivocavoca umzimbaKungenye yezindlela ezingcono kakhulu zokushisa amafutha nokulahlekelwa isisindo. Ukuqeqeshwa kokumelana, okufana nokuphakamisa izinsimbi, kukuvumela ukuthi ulahlekelwe isisindo esifanayo njengokuzivocavoca okujwayelekile kwe-aerobic. Kuyasiza futhi ukwakha imisipha yemisipha. Ukuphakamisa izisindo nakho kugcina i-metabolism kanye namazinga e-hormone, avame ukwehlisa inqubo yokulahlekelwa isisindo.

I-High-intensity interval training (HIIT) iyindlela ephumelela kakhulu yokwehlisa isisindo. Ucwaningo lubonisa ukuthi imizuzu engu-5-10 ye-HIIT ingaholela ekwehleni kwesisindo esiphindwe kahlanu kunokuzivocavoca okuvamile. Ungenza i-HIIT izikhathi ezintathu kuya kwezine ngesonto ngemva kokujima noma njengengxenye yohlelo lokuqeqeshwa oluvamile.

• Zisebenze ngaphandle kwejimu

Ukushisa ama-calories engeziwe futhi ulahlekelwe isisindo esiningi, kufanele ukhulise umsebenzi wansuku zonke. Eqinisweni, ukuthi ukhuthele kangakanani phakathi nosuku lwakho lokungawuvivinyi kudlala indima ebalulekile ekunciphiseni isisindo. Isibonelo, umehluko phakathi komsebenzi wedeski kanye nomsebenzi wezandla ungachazwa ngamakholori angu-1.000 ngosuku. Lokhu kufana nemizuzu engama-90 kuya kweyi-120 yokuzivocavoca okunamandla.

Imisebenzi elula efana nokuhamba noma ukuhamba ngebhayisikili, ukwehla nokwenyuka izitebhisi, ukuhamba ngaphandle, ukuma kakhulu noma ukuhlanza indlu kukusiza ukuba ushise amakhalori engeziwe.

• Ukuzila ukudla ngezikhathi ezithile kuyindlela ephumelela kakhulu yokwehlisa isisindo

ukuzila ukudla ngezikhathi ezithilekungenye indlela ephumelelayo nefakazelwe yokushisa amafutha. Kunezindlela ezithile zokwenza lokhu kudla. Indlela ye-16/8 ingenye yazo. Ukudla kwamahora angu-8 Le ndlela, eyaziwa nangokuthi; Kudinga ukudla ukudla okubekiwe emahoreni ayi-8 nokuzila ukudla amahora ayi-16 asele.

Enye indlela yile 5:2 ukudlakuyinto Lapha, ngenkathi ulandela iphethini evamile yokudla izinsuku ezingu-5, ukuzila ukudla kwenziwa ngokuthatha amakholori angu-2-500 izinsuku ezingu-600.

• Vimbela umzimba ukuthi ungagcini amanzi

Nanka amathiphu azokusiza ukuthi ulahlekelwe isisindo, owaziwa ngokuthi i-edema, okubangelwa ukuqoqwa kwamanzi emzimbeni, futhi kukusize ubukeke ulula futhi ulula;

• Sebenzisa i-dandelion extract: I-Dandelion I-supplement ebizwa ngokuthi i-extract isiza ukunciphisa i-edema emzimbeni.

• Okwekhofi: Ikhofi linempilo i-caffeine umthombo. Ucwaningo lubonisa ukuthi i-caffeine ingasiza ekushiseni amafutha amaningi.

• Qaphela ukudla ozwela kukho: Ukudla izinto ezizwelayo kuzo, njenge-gluten noma i-lactose, kubangela ukuqubuka ngokweqile nokuqunjelwa. Gwema ukudla ocabanga ukuthi kungazwela.

• Thola umuntu ozomeseka

Ugqozi lokuqeda umsebenzi; yenza u-70% womsebenzi. Cela oshade naye, abangani, noma amalungu omndeni ukuthi akusize ekukhuthazeni. Ungakwazi futhi ukujoyina amaqembu okudla ezilungiselelweni zomphakathi.

• Ungajahi

Ukwehla ngo-10 kilos akuyona into ezokwenzeka enyangeni noma ngesonto. Landela uhlelo lokudla olunomsoco. Ngokuvamile, izinga eliphezulu lokulahlekelwa isisindo lilinganiselwa ukuthi liyikhilogremu eyodwa ngesonto. Khumbula; Isisindo esinciphile sibuya ngokushesha...

• iya ku-dietitian

Ezweni lakithi, akusasenzima ukufinyelela kudokotela wezokudla njengoba kwakunjalo, futhi izinga lalabo abaya kudokotela wezokudla futhi behlise isisindo liphezulu kakhulu. Uzodinga uhlelo lokudla kanye nokwesekwa kochwepheshe bokudla okunomsoco ukuze ulahlekelwe ngamakhilogremu angu-10 unomphela futhi ngokuphepha. i-dietitian's amandla ashukumisayoUngakhohlwa futhi.

• Thulula isiqandisi

Impumelelo yokudla kukalwa ngokudla ukudla okunomsoco nokunempilo. Ngaphambi kokuqala ukudla, lungisa uhlu lokudla ukuze ulahlekelwe ngamakhilogremu angu-10 futhi ubhubhise labo abangaphandle kwalolu hlu kusuka esiqandisini sakho. Gcwalisa isiqandisi sakho ngokwalolu hlu futhi ungahambi ukuyothenga njalo.

• Ungakweqi ukudla

Elinye lamaphutha amakhulu ekudleni ukweqa ukudla, kungaba ngamabomu noma ngaphandle kwesikhathi. Kulesi simo, esidlweni esilandelayo, umzimba uzodinga ukudla okwengeziwe ukuze uhlanganise ukuntuleka. Qiniseka ukuthi udla ukudla kwakho ngesikhathi, ngisho nanjengokudla okulula. Ungangeza ngisho nokudla okulula okunekhalori ephansi nokudla okunempilo phakathi kokudla.

• Landela umthetho wephiramidi wokudla

Cabanga ngephansi lephiramidi njengokusa, okuphakathi njengesidlo sasemini, futhi phezulu njengesidlo sakusihlwa. Kunesimiso esilula kakhulu sokulahlekelwa isisindo. Ukudla ngokuhambisana nale phiramidi. Kufanele udle kakhulu ekuseni, kancane ntambama futhi kancane kusihlwa.

• Iseluleko esincane

Ungenzi ihaba ekusebenziseni kwakho imifino nezithelo. Naka ngokukhethekile izithelo. Ngenxa yokuthi inama-kilojoule amancane, ukudla izithelo eziningi kusho ukugcwala ushukela. Nciphisa izithelo zibe ama-servings angu-2-3 ngosuku.

Gwema imikhiqizo yokudla. Qiniseka ukuthi ubheka amanani omsoco wemikhiqizo yokudla. Ikakhulukazi izilinganiso zamafutha kanye noshukela.

10 Hlobo Luni Lwezinguquko Olwenziwa Ukuncipha Kwesisindo Emzimbeni?

ukunciphisa amakhilogremu angu-10 Udlile futhi wehla nesisindo. Noma ungomunye walabo abafuna izindlela zokwehlisa amakhilogremu angu-10. Ake sikhulume ngokuthi yiluphi uhlobo lwezinguquko ezizokwenzeka emzimbeni wakho ngempilo uma ulahlekelwa ngamakhilogremu angu-10 ukuze kukukhuthaze. ulahlekelwe 10 kg;

• Yehlisa ingozi yesifo sikashukela

Umuntu ophakathi kwamakhilogremu angu-10 no-20 ukhuluphele ngokweqile unengozi eyanda kakhulu yohlobo lwesifo sikashukela sohlobo 2 uma kuqhathaniswa nalabo abanesisindo esinempilo. Cishe amaphesenti angu-80 abantu abakhuluphele ngokweqile kuthiwa asengozini enkulu yokuba nesifo sikashukela. Ukulahlekelwa ngamakhilogremu angu-10 akwehlisi nje kuphela amazinga kashukela egazini, kodwa futhi kwandisa amandla omzimba okulawula amazinga e-insulin.

• Kuwusizo empilweni yenhliziyo

Isisindo esiningi sicindezela inhliziyo. Ngokusho kwe-American Heart Association, ukulahlekelwa amakhilogremu angu-10 kusiza ukuvimbela ukucindezeleka kwegazi, okubalulekile empilweni yenhliziyo. Ngoba lapho ukwanda komfutho wegazi kwenzeka, kungaholela ku-atherosclerosis nezinye izifo zenhliziyo.

• ilawula ubuthongo

Uma wehla ngamakhilogremu angu-10, ulala kangcono ebusuku, ngakho amazinga e-cortisol ehla. Uma ukhuluphele, uzibeka engcupheni yokuphelelwa umoya. Ukulahlekelwa ngamakhilogremu angu-10 kuphela esisindo somzimba kunomphumela omuhle ezimpawini ze-apnea yokulala.

• Yehlisa ingozi yomdlavuza

Ukukhuluphala kuhlotshaniswa kakhulu nezinhlobo ezithile zomdlavuza, njengenyongo, i-prostate, izinso, ikholoni, nebele. Ngokombiko wocwaningo, abesifazane abazuza ngaphezu kwamakhilogremu angu-18 ngemva kweminyaka engu-20 ubudala baphinda kabili ingozi yabo yomdlavuza webele we-postmenopausal. Ngakho-ke, ngisho nokulahlekelwa ngamakhilogremu angu-10 kuzonciphisa ingozi ngezinga elithile.

• Amazinga e-cholesterol ehla abe yinani elinempilo

Lapho ukhuluphele, i-cholesterol yakho embi iphezulu futhi izinga lakho elihle le-cholesterol liphansi. Lokhu kukubeka engcupheni yezifo eziningi. Kodwa lapho ulahlekelwa ngamakhilogremu angu-10, i-cholesterol yakho embi izokwehla futhi i-cholesterol yakho enhle izokhuphuka.

• ukhulula isifo sokuqaqamba kwamalunga

Enye into eyenzekayo emzimbeni wakho lapho ulahlekelwa amakhilogremu angu-10 ingozi encishisiwe yezinkinga zamadolo ne-hip. Ngoba ukugcinwa kwamafutha amaningi emzimbeni kudala futhi kukhiphe amakhemikhali alwa nokuvuvukala. Ukulahlekelwa ngamakhilogremu angu-10 kunenzuzo enkulu emathanjeni, ngokusho kwe-Arthritis Foundation.

• Inikeza injabulo

Akukho okungangena esikhundleni senjabulo oyitholayo uma wehla ngo-10 kilos ngoba ikunikeza ugqozi, amandla kanye nokuzethemba ukuze uqhubeke. Ngokuphatha umzimba wakho ngendlela efanele futhi uzinakekele ngokwanele, uzofunda ukuzithanda nokwazisa wena kuzo zonke izilinganiso. Lokhu kuyithinta kakhulu impilo yakho yengqondo.

Ukufingqa;

"Ingabe kunzima ukulahlekelwa ngamakhilogremu angu-10?" Uma ucabanga, akunzima kangako uma kusetshenziswa amasu afanele. Esikhundleni sokulahlekelwa ngamakhilogremu angu-10 ngokushesha, landela uhlelo olusakazwa ngokuhamba kwesikhathi. Ukulahlekelwa amakhilogremu angu-10 ngaphandle kokudla kuzokwandisa indlela yakho. Ngakho-ke, zidwebele indlela ngokuhlanganisa uhlelo lokudla kanye nokuzivocavoca umzimba.

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