Ziyini Izibambo Zothando, Zincibilika Kanjani?

uthando izibamboInamagama amaningi ahlukene aziwayo. umcamelo wothando, isibambo sothando, isibambo sothando Naphezu kwamagama abo amahle, empeleni akusona isimo sokuthandwa nokufiswa.

isibambo sothando Kungelinye igama lamafutha eqile aphuma ebhulukweni engxenyeni okhalo. Ukuzivocavoca kwesisu kungenziwa ukuze kuqedwe lokhu kugcotshwa kwesifunda. Kodwa ukuzivocavoca nje ezincibilikisa izibambo zothando ngeke kwanele.

Ukuqeda lezi protrusions, kuyadingeka ukwenza ukudla, ukuvivinya umzimba kanye nendlela yokuphila izinguquko. esihlokweni "ziyini izibambo zothando", "indlela uthando oluphatha ngayo luncibilika" kuzodingidwa izihloko.

Ziyini Izibambo Zothando?

uthando izibambo yizindawo zesikhumba eziphumela ngaphandle kusukela okhalweni. Uma ugqoke izingubo ezimpintshayo, izibambo zothando zigqama kakhulu. Kubonisa ukunqwabelana kwamafutha amaningi ezinqulwini nasesiswini.

Yini Ebangela Uthando Luphatha?

uthando izibamboIsizathu ukunqwabelana kwamafutha.

Lapho ama-calories amaningi kakhulu engena emzimbeni noma ungawashisi ama-kilojoule amaningi njengoba uwadla, ama-fat cells ayanqwabelana. Ngokuhamba kwesikhathi, lawa mangqamuzana amafutha ayabonakala njengoba enqwabelana ezindaweni ezithile njengesiyingi sokhalo nezinqulu.

Amafutha anganqwabelana kunoma iyiphi ingxenye yomzimba, kodwa kunezici ezithile ezandisa amathuba okunqwabelana ezinqulwini, okhalweni nasesiswini. uthando izibamboIzinto ezinomthelela ekubunjweni kwayo yilezi:

- Amahomoni, ikakhulukazi i-cortisol eningi

- Ubudala (ukuqoqwa kwamafutha esiswini kuvame kakhulu njengoba ukhula)

- Ukuntuleka kokuzivocavoca umzimba

- Ukudla okunamafutha, ushukela nokudla okunekhalori ephezulu

– ukuqwasha

Izimo ezingaxilongwa noma ezingalashwa ezinciphisa umzimba (i-hypothyroidism - noma i-thyroid engasebenzi - ngokwesibonelo okwenza kube nzima ukushisa ama-calories engeziwe)

Ingabe Uthando Lusingatha Ingozi?

uthando izibambo Ayiyona ingozi kodwa ingase ibonise izici eziyingozi zezifo ezingapheli. Lezi izi:

- Umfutho wegazi ophezulu (hypertension)

- I-cholesterol ephezulu

- Isifo senhliziyo

- I-apnea yokulala nezinye izinkinga zokuphefumula

– Stroke

– Isifo sikashukela sohlobo 2

– Umdlavuzaikakhulukazi umdlavuza wekoloni nowebele

– Isifo sesibindi

– Calcification

uthando izibamboUkuvimbela umdlavuza kungasiza ukuthuthukisa impilo yonke.

Indlela Yokuncibilikisa Izibambo Zothando?

Susa ushukela ekudleni kwakho

Ukudla okunempilo kubalulekile lapho uzama ukulahlekelwa amafutha kunoma iyiphi ingxenye yomzimba. imikhiqizo esenziwe ngomumo, iziphuzo carbonatedUshukela owengeziwe otholakala ekudleni okufana namaswidi awufani noshukela wemvelo otholakala ekudleni okunempilo njengezithelo.

Ngaphezu kokuxhunyaniswa nenani lezinkinga zempilo ezifana nesifo senhliziyo, i-metabolic syndrome nesifo sikashukela, ukudla ushukela omningi kuholela ekwandeni kwamafutha omzimba, ikakhulukazi endaweni yesisu.

Futhi, ukudla okunoshukela okuningi kulayishwa ama-calories kodwa kuqukethe imisoco embalwa. Ukunciphisa ukudla okunoshukela neziphuzo uthando izibambo Isiza ukunciphisa amafutha omzimba, kuhlanganise

Sebenzisa amafutha anempilo

ukwatapheyaamafutha omnqumo, amantongomane, imbewu kanye izinhlanzi ezinamafutha Ukusetshenziswa kwamafutha anempilo njengokusiza ekunciphiseni indawo okhalo.

Amafutha anempilo akusiza ukuthi uzizwe ugcwele futhi udle ama-calories ambalwa usuku lonke. Nakuba la mafutha enama-kilojoule amaningi, ukuwasebenzisa ngesilinganiso esilinganiselwe ekudleni kwakho kungakusiza ulahlekelwe isisindo futhi kusize ekunciphiseni isisindo. ungancibiliki izibambo zothandoikusiza.

Yidla ukudla okune-fibrous

Ukudla ukudla okucebile ku-fiber encibilikayo ungancibiliki izibambo zothandoizokusiza.

i-fiber encibilikayo; ubhontshisi, amantongomane, i-oatezitholakala ekudleni okufana nemifino nezithelo. Kukwenza uzizwe usuthi isikhathi eside ngokunciphisa ukugaya nokunciphisa imizwa yendlala.

hamba usuku lonke

Ukwandisa inani lamakholori owashisa usuku lonke kuyindlela enhle kakhulu yokulahlekelwa amafutha amaningi emzimbeni.

Abantu abaningi basebenza edeskini futhi bangasebenzi amahora. Izifundo ehlezi isikhathi eside ibonisa ukuthi ayilungele impilo noma isifunda se-lumbar.

Thola izaba zokuhamba phakathi nosuku. Ukwenza imikhuba ibe lula njengokuthatha izitebhisi esikhundleni sekheshi, ukukhuluma nocingo ngezinyawo, nokubeka isibali sikhathi njalo ngesigamu sehora ukuhamba kuzokwenza umehluko omkhulu ekwehleni kwesisindo.

Thatha i-pedometer bese ulandelela izinyathelo zakho futhi unqume ukuthi uhamba kangakanani usuku lonke.

ukunciphisa ukucindezeleka

Ukucindezelwa kunomthelela ongemuhle empilweni yengqondo nengokomzimba, futhi kuholela nasekukhuluphaleni kwesisu.

Lokhu kungenxa yokuthi ukucindezeleka kubangela ukukhiqizwa kwehomoni i-cortisol. Eyaziwa nangokuthi "i-hormone yokucindezeleka," i-cortisol ikhiqizwa yizindlala ze-adrenal ukuphendula izimo ezicindezelayo.

Nakuba lokhu kuwumsebenzi ovamile, ukucindezeleka isikhathi eside kanye ne-cortisol eyeqile kungabangela izimo ezingathandeki njengokukhathazeka, ikhanda elibuhlungu, izinkinga zokugaya ukudla kanye nokuzuza kwesisindo.

Kwaziwa ngokwehlisa amazinga e-cortisol ukuze kuncishiswe ingcindezi nokuvimbela amafutha esiswini yoga ve ukuzindla Ungenza imisebenzi efana

Phakamisa isisindo

Ukuzibandakanya kuzo zonke izinhlobo zemisebenzi yomzimba, ungancibiliki izibambo zothandoKodwa ukuphakamisa izinsimbi kuyasiza kakhulu kulokhu.

lala ngokwanele

Njengokucindezeleka, ukungalali ngokwanele kwandisa amazinga e-cortisol emzimbeni, okuholela ekuzuzeni isisindo. Ucwaningo luye lwathola ukuthi abantu abanenkinga yokulala banamafutha amaningi kunalabo abalala ngokwanele.

Ukuntuleka kokulala nakho kuhlotshaniswa nengozi eyengeziwe yesifo sikashukela nokukhuluphala. Ukuze wenze lokhu, udinga ukulala okungenani amahora angama-7-8 ebusuku.

Khulisa ukusetshenziswa kwamaprotheni

Ukudla amaprotheni ekhwalithi ephezulu ekudleni kusiza ukulahlekelwa amafutha kanye nesisindo ngendlela enempilo. Amaprotheni anciphisa isifiso sokudla.

Futhi, ucwaningo luye lwabonisa ukuthi ukudla okuphezulu ngamaprotheni kuqhathaniswa nokudla okunokuqukethwe kwamaprotheni aphansi. amafutha esiswiniyabonakala iphumelela kakhulu ekunciphiseni

Amaqanda, okusanhlamvu, imikhiqizo yasolwandleimithombo ephezulu yamaprotheni, njengezinkukhu nenyama, uthando izibambo Isiza ukunciphisa amafutha amaningi, kuhlanganise

Khulisa ukusetshenziswa kwamanzi

Ukunikeza amanzi ngendlela efanele umzimba kuyadingeka ukuze ube nempilo enhle. Nakuba amanzi kuwuketshezi olungcono kakhulu ongaluphuza, abantu abaningi bavame ukuphuza iziphuzo ezinoshukela njengeziphuzo zezemidlalo, amasoda, itiye kanye nejusi lapho bezwa ukoma.

Ama-calories noshukela okutholakala eziphuzweni ezinoshukela kungadala amafutha esiswini. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa okuphezulu kweziphuzo ezinoshukela kuhlotshaniswa nokukhuluphala, ikakhulukazi endaweni yesisu. Esikhundleni seziphuzo ezinoshukela, ungaphuza amanzi noma itiye elingenashukela.

Yidla ama-carbohydrate ayinkimbinkimbi

Ngokudla ukudla okunomsoco, ama-carbohydrate ayinkimbinkimbi afana nobhatata, ubhontshisi, i-oats nelayisi elinsundu, uzogcwalisa isisu sakho kalula.

ukuvusa indlala ama-carbohydrate ahlanzekileNgokungafani nama-carbohydrate, ama-carbohydrate ayinkimbinkimbi akugcina ugcwele usuku lonke futhi akuvumela ukuthi udle kancane.

Lokhu kungenxa yokuthi ama-carbohydrate ayinkimbinkimbi agayeka kancane ngenxa yokuqukethwe kwawo okuphezulu kwe-fiber.

Ucwaningo lubonisa ukuthi ama-carbohydrate ane-fiber acebile asiza ekunciphiseni isisindo, okusho ukuthi ukuncibilika kwezibambo zothandolokho elikunikezayo.

Zama ukujima kwe-HIIT

I-High-intensity interval training (HIIT) ingenye yezindlela zokuzivocavoca eziphumelela kakhulu zokulahlekelwa ngamafutha omzimba. Ukuzivocavoca kwe-HIIT kufaka phakathi izinkathi ezimfushane zokuzivocavoca okukhulu kwe-aerobic, ngasinye silandelwa isikhathi sokuphumula.

Lolu hlobo lokuzivocavoca luyashesha, lusebenza kahle, futhi ucwaningo oluningi luye lwabonisa ukuthi lungasiza ekulahlekelweni kwamafutha omzimba.

Kuye kwaphawulwa ukuthi i-HIIT iyasebenza ngokumelene namafutha esiswini. Ucwaningo olwenziwa kwabesifazane abangu-39 luthole ukuthi ukwenza i-HIIT ohlelweni lokuzivocavoca kwakusebenza kakhulu ekwehliseni amafutha esiswini kunezinye izinhlelo.

dla ngokucophelela

Ukudla ngokucabangela kuwumkhuba ongaholela ekulawuleni indlela odla ngayo futhi udle ama-calories ambalwa.

Ukudla ngokucabangela kuhlanganisa ukunaka indlala nokusutha, ukudla ungaphazamiseki, ukudla kancane, nokuqonda ukuthi ukudla kuwuthinta kanjani umoya nempilo yakho.

Lena indlela enhle kakhulu yokuba nempilo enhle ngokomzimba nangokwengqondo, futhi kuqashelwa ukuthi kuyindlela ephumelelayo yokwehlisa isisindo.

yeka utshwala

Indlela elula yokunciphisa ama-calories nokwehlisa isisindo ukugwema uphuzo oludakayo. Ukuphuza utshwala ngokweqile kuhlobene nokukhuluphala futhi kubangela ukwanda kwamafutha emzimbeni, ikakhulukazi endaweni yesisu.

Utshwala buphinde buvuse amangqamuzana obuchopho alawula isifiso sokudla, akhulise imizwa yendlala, okuholela ekudleni ama-calories engeziwe. Futhi, iziphuzo eziningi ezidakayo zilayishwa ama-calories futhi ziqukethe ushukela owengeziwe, ongabangela ukukhuluphala.

Yidla ukudla kwemvelo

Ungancibilikisi izibambo zothandoEnye yezindlela ezilula zokudla ukudla kwemvelo ukudla. Ukudla okusheshayo, ukudla okuthosiweUkudla okugayiwe, okufana namaswidi, kunezithako ezingezinhle empilweni.

Ucwaningo luveza ukuthi abantu abadla kakhulu ukudla okugayiwe basengozini enkulu yokukhuluphala, kanye nezifo ezingelapheki ezifana nesifo sikashukela nesifo senhliziyo.

Ukudla ukudla kwemvelo kuyindlela enhle kakhulu yokunciphisa ukhalo lwakho. Ukudla okunempilo kuhlanganisa imifino, izithelo, amantongomane, imbewu, amaprotheni mafutha kanye okusanhlamvu.

Ngenxa yalokho;

ukuncibilikisa izibambo zothando Udinga ukuzivocavoca, udle kancane ukudla okugayiwe, futhi uthole i-fiber eningi usuku lonke.