Ukulahlekelwa Amafutha E-Belly - Ukunyakaza Okuncibilika Kwesisu

Ukulahlekelwa amafutha esiswini kuphakathi kwemigomo yabantu abaningi. Ngakho-ke, "indlela yokuncibilikisa isisu ngesikhathi esifushane?" kuphakama umbuzo. 

Abantu namuhla bamatasa kakhulu. Akakwazi ukusukuma ezulazula. Njengoba wazi, asilungile kakhulu ngokuzivocavoca. Siyakuthanda nokudla okungenamsoco, ukudla okunamafutha...

Kungani ngisho lokhu? Ngoba zonke lezi zici zihlanganisa futhi zibangele ukuzuza kwesisindo ngokuhamba kwesikhathi. Isisindo esiningi sinqwabelana endaweni yesisu. 

Indawo yesisu somzimba yilapho kugcinwa khona amafutha amaningi. Qiniseka, lokhu kuyacasula kakhulu. Ubani ofuna isisu siphume ezingubeni zakhe? 

Ake sithi siwumuntu ongenandaba nokubukeka nesisu sethu esikhulu asisihluphi? Kuthiwani ngempilo yethu? Amafutha esiswini ayingozi kakhulu empilweni yethu. Ngoba amafutha anqwabelana kuleyo ndawo amema izifo eziningi ezingapheli. Ngokwesibonelo; isifo sesibindi esinamafutha, isifo sikashukela kanye nomfutho wegazi ophezulu…

Ukuze uncibilike isisu, kufanele unake lokho okudlayo. Kufanele uvivinye umzimba nsuku zonke. Ngakho “yini enye engingayenza?” Uma uzibuza, ngicabanga ukuthi uzofunda isihloko sethu ngentshisekelo. Kulesi sihloko, ngizothinta kukho konke odinga ukukwazi ngakho, kusukela ekudleni okuncibilikisa amafutha e-belly kuya ekuhambeni kokuncibilika kwesisu.

Ngokunaka lokho okudlayo nokuzivocavoca umzimba nsuku zonke, ungancibilikisa isisu sakho. Ungathola yonke imininingwane ngale ndaba esihlokweni sethu.

Yini Ebangela Ukukhuluphala Kwesisu?

Ukuze uncibilikise amafutha esiswini, kufanele uqale wazi ukuthi kungani kunamafutha kuleyo ndawo. Ukwazi imbangela kuzokwenza kube lula ukuthola isisombululo. Singazibala izimbangela zamafutha esiswini kanje;

Izinguquko zeHormonal: Ama-hormone adlala indima ebalulekile ekunqumeni ukusatshalaliswa kwamafutha emzimbeni. Ukungalingani kwe-hormonal okungenzeka, ukwandisa indlala, ukunciphisa i-metabolism futhi kubangele ukucindezeleka, okuholela ekwakhekeni kwamafutha esiswini.

Ufuzo: Uma umuntu ekhuluphele ezakhini zofuzo, maningi amathuba okuthi aqongelele amafutha endaweni yesisu.

Ingcindezi: Ukucindezeleka kuholela ekwandeni kwamazinga e-cortisol. Ngakho, ukusetshenziswa kokudla kuyanda futhi isisu siqala ukugcoba.

Ukuqwasha: UkuqwashaKhulisa ukukhiqizwa kwamahomoni okucindezeleka emzimbeni. Lokhu kuholela ekuzuzeni isisindo sonke.

Ukudla okunoshukela neziphuzo: Lezi ziqukethe inani eliphezulu lezithasiselo, izilondolozi kanye nemibala yokwenziwa engabangela amafutha esiswini.

Utshwala: Utshwala buhlukaniswa bube ushukela emzimbeni. Ushukela oweqile uphenduka amafutha. Ushukela oweqile otshwaleni uholela ekuvuvukeni futhi, ngokufanele, ukukhuluphala kwesisu.

Amafutha e-Trans: Amafutha e-Transkungamafutha angenampilo atholakala ekudleni okugayiwe kanye nokuthosiwe. Ineminikelo ebalulekile ekuqoqweni kwamafutha endaweni yesisu.

Ukungasebenzi: Ukungenzi lutho kubangela amafutha endaweni yesisu. Indlela yokuphila yokunganyakazi iyisizathu esiyinhloko sokwanda kokukhuluphala ngokweqile emhlabeni wonke. 

Ukudla kwamaprotheni aphansi: Ukudla amaprotheni amancane kwenza kube nzima ukushisa amafutha esiswini. Ukudla amaprotheni amancane kubangela ukucindezeleka, ukuvuvukala, ukwanda kobuthi kanye nokunciphisa umzimba.

Ukunqamuka kokuya esikhathini: Abesifazane abangena esikhathini sokunqamuka kokuya esikhathini babhekana noshintsho lwamahomoni. Ngalesi sikhathi, ukugcotshwa kwesifunda sesisu kwabesifazane kungenxa yokwakheka kokucindezeleka ngenxa yokwanda kwamazinga e-cortisol.

Ukudla okune-fiber ephansi: Ukudla i-fiber encane kuholela ekuzuzeni isisindo, ikakhulukazi endaweni yesisu. I-fiber ikhulisa ukusutha. Ivimbela ukunqwabelana kwamafutha esiswini ngokunikeza ukunyakaza kwendle kukholoni.

Yini okufanele yenziwe ukuze kuncibilike amafutha esiswini?

Amafutha e-Belly atholakala ngaphakathi kwesisu futhi azungeze izitho zangaphakathi. Uma isisu sakho siphumile futhi ukhalo lwakho lubanzi, kungathiwa kunamafutha endaweni yesisu.

Lapho lokhu kugcotshwa kuyanda, kuba makhulu amathuba okuba nezinkinga zempilo. Manje "yini okufanele yenziwe ukuze kuncibilike amafutha esiswini?" Ake sibheke impendulo.

ukudla okuphansi kwe-carb

• Ukudla okune-carb ephansi kungenye yezindlela eziphumelela kakhulu zokulahlekelwa ngamafutha esiswini. Ucwaningo oluningi luye lwabonisa ukuthi ukudla okune-carb ephansi kuphumelela kakhulu ekulahlekelweni kwamafutha esiswini kunokudla okunamafutha aphansi.
• Phakathi kokudla okune-carb ephansi, ukudla kwe-ketogenic kuphumelela kakhulu ekulahlekelweni kwamafutha esiswini.
• ukudla kwe-ketogenickunciphisa kakhulu ama-carbohydrate. Lokhu kukubeka esimweni semvelo se-metabolic esibizwa nge-ketosis.

ukuzivocavoca kwe-aerobic

• Ukuzivocavoca umzimba njalo kuyindlela enhle yokulahlekelwa amafutha esiswini. Ngokuvamile inhliziyo - Lolu hlobo lokuzivocavoca, olwaziwa ngokuthi
• Ucwaningo oluningi luye lwabonisa ukuthi ukuvivinya umzimba kwe-aerobic kungasiza ekulahlekelweni ngamafutha esiswini ngisho nangaphandle kokudla. 
• Ukugcina ukuvivinya umzimba okujwayelekile kanye nokudla okunempilo kuphumelela kakhulu ekulahlekelweni ngamafutha esiswini kunokuzivocavoca noma ukuzincisha ukudla kuphela.

Ukudla okune-fibrous

• I-fiber isiza ukuncibilikisa isisu ngokucindezela isifiso sokudla. Isibonelo, ucwaningo lukhombisa ukuthi amafutha e-short-chain fatty acids asiza ekukhuphuleni amazinga e-cholecystokinin, amahomoni okugcwala afana ne-GLP-1 ne-PYY.
• I-fiber nayo iyi-hormone yendlala. ghrelin yehlisa amazinga e-hormone. Imbewu yefilakisi, ubhatata, okusanhlamvu okusanhlamvu kuphakathi kokudla okungcono kakhulu kwe-fiber.

udle amaprotheni

• Amaprotheni iyisakhi esibaluleke kakhulu sokulahlekelwa kwamafutha. Ukudla amaprotheni amaningi kwanelisa indlala ngokwandisa amazinga amahomoni e-satiety GLP-1, PYY, ne-cholecystokinin. Yehlisa izinga lehomoni yendlala i-ghrelin.
• Ucwaningo luye lwabonisa ukuthi amaprotheni isheshisa imetabolism futhi lokho kusho ukwehla kwesisindo futhi Ibonise ukuthi inikeza ukuncibilika kwesisu. 
• Ukwandisa ukusetshenziswa kwamaprotheni, sebenzisa umthombo wamaprotheni ekudleni ngakunye. Inyama, inhlanzi, amaqanda, ubisi, okusanhlamvu okusanhlamvu kanye namabele wukudla okuqukethe amanani aphezulu amaprotheni.

nciphisa ushukela

• Ushukela awunampilo kakhulu. Inama-kilojoule amaningi futhi ayiqukethe imisoco eyengeziwe. Ukudla kakhulu kubangela ukukhuluphala.  
• Ushukela uqukethe cishe ama-50% we-fructose. Inani elikhulu le-fructose liguqulwa libe ngamafutha yisibindi.
• Lokhu kubangela ukwanda kwamafutha esiswini. Ngakho-ke, ukudla ushukela omncane kanye ne-fructose kuyindlela ephumelelayo yokulahlekelwa amafutha esiswini. 
• Ukusetshenziswa kukashukela, imifino emisha, izithelo, inyama engenamafutha kanye inhlanzi Unganciphisa ngokudla ukudla kwemvelo okufana

yeka utshwala

• Ukuphuza utshwala ngokweqile kuyingozi empilweni nasokhalweni. 
• Ucwaningo oluningi luye lwabonisa ukuthi ukuphuza utshwala ngokweqile kubangela ukuba amafutha agcinwe njengamafutha esiswini. 
• Uma ufuna ukulahlekelwa amafutha esiswini ngokushesha ngangokunokwenzeka, nciphisa utshwala noma uyeke ngokuphelele.

gwema amafutha e-trans

• Amafutha e-Trans awanempilo. Ziwuhlobo lwamafutha okwenziwa okwenziwa ngokumpompa i-hydrogen emafutheni emifino. Amafutha e-Trans Ayiwohloki ngokushesha futhi iphila isikhathi eside.
• Yingakho yengezwa ezimpahleni ezibhakiwe kanye nokudla okugayiwe njengama-chips amazambane. 
• Ucwaningo luye lwabonisa ukuthi amafutha e-trans akhulisa amafutha esiswini futhi angabangela izinkinga eziningi zempilo.
• Ngokuhlala kude nalokhu, vikela impilo yakho futhi ukhiphe isisu sakho.

Thola ukulala okwanele nekhwalithi

• Ukulala kahle ebusuku kunenzuzo enkulu empilweni iyonke. Ucwaningo luye lwabonisa ukuthi ukungalali kwandisa ingozi yokunqwabelana kwamafutha ezithweni zangaphakathi.
• Ngokuphambene nalokho, ukulala ngokwanele kanye nekhwalithi kuyasiza ekuncibilikiseni amafutha esiswini.

Thola ukucindezeleka ngaphansi kokulawula

• ukucindezeleka kanye ukukhathazekayizinkinga ezivamile ezithinta abantu abaningi. Ingashukumisa izindlala zomzimba ukuze zikhiqize i-hormone yokucindezeleka, i-cortisol.
• Ucwaningo luye lwabonisa ukuthi i-cortisol eyengeziwe ingakhuphula ukugcinwa kwamafutha esiswini. Ngaphezu kwalokho, ukucindezeleka okuqhubekayo kungase kubangele ukudla ngokweqile, kwenze isimo sibe sibi nakakhulu.

Sebenzisa ama-probiotics

• ama-probioticszingamagciwane aphilayo azuzisa amathumbu kanye nempilo yokugaya ukudla. Lezi zitholakala ekudleni okufana neyogathi, i-kefir, ne-sauerkraut. 
• Ezinye izifundo zithi ama-probiotics athile akhuthaza ukulahlekelwa isisindo futhi anciphise amafutha e-visceral.
• Ngaphezu kwalokho, kusiza ukuphakamisa i-ANGPTL4, iphrotheni engasiza ekunciphiseni ukugcinwa kwamafutha.
• Ucwaningo luye lwabonisa ukuthi amanye amagciwane angama-probiotic avela emndenini we-"Lactobacillus" njenge "Lactobacillus fermentum", "Lactobacillus amylovorus" futhi ikakhulukazi "Lactobacillus gasseri" angasiza ngamafutha esiswini.

Indlela yokuzila ngezikhathi ezithile

• Ukuzila ukudla ngezikhathi ezithile kuyindlela ephumelelayo yokwehlisa isisindo. Kuwuhlobo lokudla okunomsoco oluhlanganisa umjikelezo phakathi kwezikhathi zokudla nokuzila ukudla.
• Ngokungafani nokudla, ukuzila ukudla ngezikhathi ezithile akuvimbeli noma yikuphi ukudla. Igxila ekutheni kufanele uzidle nini. Ukulandela isitayela sokudla ngezikhathi ezithile, ngokuvamile udla kancane futhi udle ama-calories ambalwa.
• Ucwaningo lubonisa ukuthi ukuzila ukudla ngezikhathi ezithile kuphumelela kakhulu ekulahlekelweni kwamafutha esiswini.

ngamanzi amaningi

• Ukuphuza amanzi kuwumkhuba obalulekile ukuze umzimba wethu wenze yonke imisebenzi yawo.
• Ukuphuza amanzi kuhlanza umzimba. Kuyasiza ukuncibilikisa amafutha esiswini ngokukhipha ubuthi emzimbeni.
• ukuphuza amanzi amaningi Uyazi ukuthi kungavusa isifiso sokudla? 
• Ungazama. Ngisho ukuphuza ingilazi yamanzi uma ulambile. Ngemva kokulinda isikhashana, uzobona ukuthi ukulamba kwakho sekudlulile. 
• Lapho uphelelwa isifiso sokudla, uzodla kancane. 
• Uma udla kancane, ukudla kwakho kwekhalori kwansuku zonke kuzokwehla. 
• Ngokuhamba kwesikhathi, uzolahlekelwa isisindo futhi amafutha esiswini azoqala ukuncibilika. Ungakhohlwa ukuphuza izingilazi zamanzi ezingu-6-8 ngosuku.

Ukudla Okuncibilikisa Amafutha Esisu

Ufuna ukuncibilikisa amafutha esiswini. Pho uzodlani? Okunye ukudla kusebenza ikakhulukazi endaweni yesisu futhi kusenza sincibilike. Manje ake sibheke ukudla okuncibilikisa amafutha esiswini.

cherry

• Ocwaningweni olwenziwe eNyuvesi yaseMichigan, okusamathunduluka Ukudla kutholwe kwehlisa ngempumelelo izimpawu ze-metabolic syndrome nesifo senhliziyo. 
• Yandisa ingozi yokugcinwa kwamafutha esiswini, kanye nesifo se-metabolic, isifo sikashukela, nesifo senhliziyo.
• Ama-cherry asiza ukwehlisa i-cholesterol emzimbeni. Ngakho-ke, inikeza ukunciphisa okukhulu kwamafutha omzimba.

Elma

• Elma, ezizwa egcwele i-beta-caroteneIcebile ku-phytosterols, i-flavonoids ne-fiber. Lokhu kuvimbela ukudla ngokweqile.
• I-Pectin, inhlanganisela yemvelo yama-apula, isheshisa inqubo yokulahlekelwa isisindo. 
• Izithelo ezicebile nge-pectin zidinga ukuhlafunwa okwengeziwe. Lapho i-pectin incibilika esiswini, yenza into efana nejeli ebamba amafutha kanye ne-cholesterol yokudla.

ukwatapheya

• Umthombo omkhulu wamafutha anempilo njengamafutha e-polyunsaturated kanye namafutha e-monounsaturated, ukwatapheya usiza ukulahlekelwa amafutha esiswini ngokushesha.
• I-fiber ephezulu yalesi sithelo iphinde ivimbele ukudla ngokweqile.

utamatisi

• utamatisi Iqukethe inhlanganisela ebizwa ngokuthi "9-oxo-ODA" esebenza ngempumelelo ekwehliseni i-lipids yegazi nokulawula amafutha esisu.
• I-antioxidant enamandla kule mifino. lichopeneYehlisa i-cholesterol, ilwa nomdlavuza futhi yehlise imibimbi.
• Ukuze ushise amafutha e-belly ngempumelelo, gcina utamatisi etafuleni lakho kokubili kuluhlaza futhi kuphekiwe.

Ikhukhamba

• IkhukhambaIwukudla okunekhalori ephansi kakhulu futhi okuqabulayo.
• Ukudla ikhukhamba nsuku zonke kusiza ukusheshisa inqubo yokulahlekelwa isisindo futhi kususe ubuthi obuyingozi obufihliwe uhlelo lokugaya emzimbeni.
• Ngakho, amafutha esiswini ashiswa ngokushesha.

Isilimo esidliwayo esinamagatsha anamanzi

• Gcwalisa ipuleti lakho ngemifino enamahlamvu eluhlaza njengesilimo esidliwayo esinamagatsha anamanzi ukuze ukhiphe amafutha esiswini. 
• Isilimo esidliwayo esinamagatsha anamanzi iqukethe inani eliphezulu le-fiber. Inama-kilojoule aphansi kakhulu futhi isheshisa ukulahlekelwa isisindo. Iqukethe amazinga aphezulu kavithamini C kanye ne-calcium.
• Phuza ingxenye yengilazi yejusi yesilimo esidliwayo esinamagatsha anamanzi ngaphambi kokudla kwasemini noma isidlo sakusihlwa ukuze uhlanze isimiso sakho somzimba wonke. Ungayisebenzisa futhi kumasaladi noma amasobho.

ubhontshisi

• Ukudla izinhlobo ezahlukene zikabhontshisi njalo kunenzuzo enkulu ekulahlekelweni kwamafutha esiswini. 
• Ibuye isize ngokuphumelelayo ukuthuthukisa imisipha futhi ithuthukise inqubo yokugaya. 
• Ubhontshisi futhi uvimbela ukudla ngokweqile ngokugcina isisu sigcwele isikhathi eside.
• Ubhontshisi ungumthombo wefayibha encibilikayo. Le fibre iqondise ngqo kumafutha asesiswini. Kuyasiza ukuphula amafutha amaningi. Isisindo esiningi esigcinwe esiswini siphuma emzimbeni.

ikhabe

• Ikhabe ingenye yokudla okungcono kakhulu ukuncibilikisa amafutha esiswini. Inama-calories aphansi futhi iqukethe amanzi angama-91%.
• Uma udla ikhabe esidlweni sakusihlwa, uzosutha ngaphandle kokuthola ama-calories amaningi. Ngaphezu kwalokho, kukwenza uzizwe ugcwele isikhathi eside.
• Ngalezi zici, kusiza ukwehlisa isisindo ngakho-ke kuncibilikise amafutha esiswini.

Um-alimondi

• Um-alimondiIqukethe amazinga aphezulu amafutha anempilo. Amafutha e-Monounsaturated kanye ne-polyunsaturated. Zombili zinikeza ukuqina. Iphinde ivikele ezifweni zenhliziyo.
• Okuqukethwe okuphezulu kwe-magnesium kuyingxenye ebalulekile yokwakha imisipha. 
• Ukwakha imisipha eminingi kusiza ukushisa amafutha esiswini ngokushesha.

uphayinaphu

• uphayinaphuIngenye yokudla okuphumelelayo kakhulu ekulahlekelweni kwamafutha esiswini. 
• Lesi sithelo esishisayo siqukethe i-enzyme ebizwa ngokuthi i-bromelain, enezici ezinamandla zokulwa nokuvuvukala. 
• Le enzyme isiza ukugawula amaprotheni enza isisu sibe sicaba.

Ingabe Ukuhamba Kuyancibilikisa Isisu?

Ukuze ube nempilo, zivocavoce njalo kubalulekile. Lokhu kungenxa yokuthi ukuvivinya umzimba kwehlisa ingozi yokuba nezimo zempilo ezifana nesifo senhliziyo, isifo sikashukela, nomdlavuza.

Ukuzivocavoca akusizi nje kuphela ukuthi uphile impilo ende futhi enempilo, kodwa futhi kukusiza ukuthi wehlise isisindo.

Ukuhamba kuwuhlobo oluhle lokuzivivinya ongakwenza noma nini, noma kuphi, ubungozi obuncane futhi obufinyeleleka kubantu abaningi. Ngakho-ke, ingabe ukuhamba kuyasincibilikisa isisu?

Ukuhamba kushisa ama-calories

• Ukuzivocavoca okwengeziwe ngokuhamba kusiza ukushisa ama-calories engeziwe. Ngakho, amafutha esiswini ayancibilika.

Inikeza ukuvikelwa kwemisipha

• Lapho abantu benciphisa ukudla kwabo kwekhalori futhi behlisa isisindo, balahlekelwa imisipha kanye namafutha omzimba.
• Ukuzivocavoca, njengokuhamba, kusiza ukulwa nalo mphumela ngokugcina imisipha ethambile njengoba ulahlekelwa isisindo. 
• Kanye nokuncipha kwesisindo, ukulondolozwa kwemisipha kusheshisa imetabolism futhi kwenza kube lula ukuncibilikisa amafutha esiswini.

Ushisa amafutha esiswini

• Inani elikhulu lokugcinwa kwamafutha esiswini kwandisa ingozi yohlobo lwe-2 yesifo sikashukela nesifo senhliziyo.
• Ukukhuluphala kwesisu kuvamile kwabesilisa abanokhalo olungaphezu kuka-102 cm nakwabesifazane abanokhalo olungaphezu kuka-88 cm futhi kubeka engcupheni impilo.
• Enye yezindlela eziphumelela kakhulu zokuncibilikisa la mafutha ukwenza izivivinyo ze-aerobic njengokuhamba njalo.

Ukuncibilika Kwesisu

Amafutha e-belly angamafutha anenkani kakhulu. Kunzima ukuncibilika futhi akunampilo. Njengoba sishilo ngenhla, ukuze ulahlekelwe amafutha esiswini, okokuqala, kuyadingeka ukushintsha ukudla. Lokhu kukodwa akwanele. Kuyoba nzima kakhulu ukususa amafutha anenkani kuleyo ndawo ngaphandle kokwenza ukunyakaza kokuncibilika kwesisu.

Manje ake sibheke ngokushesha ukunyakaza kokulahlekelwa kwamafutha esiswini nokuthi ungakwenza kanjani.

Not: Yenza izivivinyo zokufudumala imizuzu eyishumi ngaphambi kokuqala izivivinyo zokushisa amafutha esiswini. Ngemva kokufudumala kwemisipha, thatha ikhefu lemizuzwana eyishumi bese uqala lezi zivivinyo ezilandelayo.

Ukuphakamisa umlenze olele

• Lala kumata. Beka izithupha ngaphansi kwezinqulu, intende yezandla ishaye phansi. 
• Phakamisa izinyawo kancane phansi, ubheke ophahleni. Lena indawo yokuqala.
• Phakamisa yomibili imilenze ngamadigri angama-90 bese wehlisa kancane kancane.
• Phakamisa imilenze yakho futhi ngaphambi kokuthinta phansi. Yenza amasethi amathathu okuphindaphinda okungu-15.

Imilenze ingene iphume

• Ahlale kumata. Beka izandla zakho ngemuva kwakho izintende zakho ziphansi kumata. 
• Phakamisa imilenze yakho phansi bese uncika kancane. Lena indawo yokuqala.
• Faka imilenze yomibili phakathi. Ngesikhathi esifanayo, sondeza umzimba wakho ongaphezulu emadolweni akho.
• Buyela endaweni yokuqala. Phinda izikhathi ezingu-20.

phuca

• Lala kumata. Beka izintende ngaphansi kwezinqulu.
• Phakamisa ikhanda, umhlane nemilenze uyisuse phansi. Lena indawo yokuqala.
• Yehlisa umlenze wakho wesokunxele. Ngaphambi nje kokuthi uthinte phansi, phakamisa umlenze wakho wesobunxele bese wehlisa umlenze wakho wesokudla.
• Yenza lokhu kunyakaza izikhathi ezingu-12 ukuze uqedele isethi. Qhubeka amasethi amathathu. 

Ukugoba

• Lala kumata, guqa amadolo bese ubeka izinyawo zakho phansi.
• Beka izithupha ngemuva kwezindlebe. Bamba ngemuva kwekhanda neminye iminwe yakho. 
• Phakamisa ikhanda lakho phansi. Lena indawo yokuqala.
• Qala ukunyakaza ngokugoqa futhi uzame ukufinyelela emadolweni akho ngekhanda lakho.
• Buyela endaweni yokuqala.
• Qiniseka ukuthi uyahogela njengoba ugoqa futhi ukhipha umoya njengoba wehla.
• Isethi engu-1 iqukethe izimpinda eziyishumi nambili. Yenza amasethi amabili.

ukuzivocavoca kwebhayisikili

• Lala kumata, guqa amadolo akho bese uphakamisa izinyawo zakho phansi.
• Beka izithupha ngemva kwendlebe. 
• Bamba ingemuva lekhanda neminye iminwe. 
• Phakamisa ikhanda phansi. Lena indawo yokuqala.
• Phusha umlenze wakho wesobunxele phansi futhi uwunwebe uqonde. 
• Curl bese ujikela kwesokudla ngesikhathi esifanayo. Zama ukuthinta indololwane yakho yesobunxele ngedolo lakho langakwesokudla.
• Goba emuva bese ubuyisela umlenze wakho wesokunxele endaweni egobile.
• Yenza okufanayo ngomunye umlenze. Yenza amasethi amabili okuphindaphinda okungu-12.

Shuttle

• Lala kumata, gobisa amadolo akho bese ubeka izithende zakho kumata. 
• Beka izandla zakho ngemuva kwekhanda lakho. 
• Phakamisa ikhanda namahlombe akho phansi bese ubheka phezulu ophahleni. Lena indawo yokuqala.
• Sebenzisa amandla akho awumongo ukuze uphakamise umzimba wakho uwususe phansi futhi ungene endaweni yokuhlala.
• Buyela kancane kancane endaweni yokuqala. Yenza amasethi amabili okuphindaphinda okungu-12.

kabili phansi

• Lala kumata. Yelula izandla zakho ngaphezu kwekhanda lakho. Lena indawo yokuqala.
• Phakamisa umzimba wakho ongaphezulu, ugcine umhlane wakho nentamo kumugqa. Phakamisa izinyawo zombili phansi ngesikhathi esisodwa.
• Zama ukuthinta amadolo akho ngezandla zakho.
• Buyela endaweni yokuqala. Yenza amasethi amathathu okuphindaphinda okungu-12.

cross body mountain ekhuphuka

• Ngena endaweni yepulangwe. Kulesi simo, lala ubheke phansi kumata. Ngokusekelwa izindololwane zakho nezinzwani, sukuma kancane umata.
• Gcina izindololwane zakho ngqo ngaphansi kwamahlombe akho. 
• Gcina intamo yakho, umhlane nezinqe ziqondile. Ungaphakamisi futhi ungagobi. Lena indawo yokuqala.
• Phakamisa unyawo lwakho lwesokudla phansi, gobisa idolo lakho bese ulisondeza ngakwesokudla kwesifuba sakho.
• Buyisela unyawo lwesokudla endaweni yokuqala. Manje phakamisa unyawo lwesokunxele phansi, gobisa idolo bese ulisondeza ohlangothini lwesobunxele lwesifuba sakho.
• Sheshisa futhi wenze sengathi uyagijima. Yenza amasethi ama-2 wokuphindaphinda okungu-25.

I-Burpee

• Yima uqonde izinyawo zakho zihlukene ngobubanzi bamahlombe.
• Gobisa amadolo bese ubeka izandla zakho phansi. Masiyibize indawo "yexoxo" ukuze icace.
• Gxumela phezulu bese uphusha yomibili imilenze emuva. Ngena endaweni yokuphusha phezulu.
• Gxumela bese ubuyela endaweni "yexoxo".
• Gxuma uqonde bese welula izandla zakho ngaphezu kwekhanda lakho.
• Izwe kancane phansi.
• Buyela endaweni yexoxo, bese ubuyela endaweni yokusunduza. Yenza amasethi ama-3 wokuphindaphinda okungu-8. 

ukunyakaza kwepulangwe eseceleni

• Ngena endaweni elele kancane ngohlangothi lwakho lwesokudla. Beka unyawo lwakho lwesokunxele onyaweni lwesokudla naphansi.
• Beka indololwane yakho ngezansi nje kwehlombe lakho nesandla sobunxele phezu okhalweni lwakho.
• Phakamisa inqulu phansi. Umhlane kufanele uhambisane nentamo nekhanda.
• Gcina lesi sikhundla imizuzwana engu-30-60. Qhubeka uphefumula.
• Landa umzimba wakho. Thatha ikhefu lemizuzwana engu-10, shintsha izinhlangothi wenze okufanayo nangolunye uhlangothi. 
• Isethi eyodwa yalo msebenzi yanele kwabaqalayo. Ungakwazi ukwandisa isikhathi namasethi njengoba uqhubeka.

Ukufingqa;

Kukhona amasu alula ongayilandela ukuze ulahlekelwe amafutha esiswini. Okokuqala, uma uzodla ukudla okunekhalori ephansi nokugcwalisa. Okubaluleke kakhulu kwalokhu kudla ukudla okunamaprotheni kanye ne-fiber.

Ushukela kufanele futhi ugwenywe. Isitha esibi kakhulu sempilo yakho nokubukeka komzimba. Ngisho nangokusika ushukela uwedwa, uzobe usuhambe ibanga elide ekulahlekelweni ngamafutha esiswini.

Qinisekisa ukuthi udla ukudla okuncane njalo emahoreni angu-3-4 ukuze kube lula ukugaya nokunciphisa ukucindezeleka emzimbeni. Lokhu kuzonciphisa amathuba akho okulamba kakhulu futhi uhlasele ukudla.

Futhi masingakhohlwa umsebenzi wokuncibilikisa amafutha e-belly anenkani. Ukuzivocavoca umzimba njalo, njengokuhamba, kusiza ukususa amafutha esiswini. Ungashisa amafutha ngokushesha ngokwenza ukunyakaza kokuncibilika kwesisu.

Izithenjwa: 1 2, 3, 4, 5