Izindlela Zokunciphisa Isisindo Sobuso Nokuzivocavoca

Ukwehlisa isisindo kuyinselelo emzimbeni ngokwawo, kungakhathaliseki ukuthi iyiphi indawo yomzimba. Ikakhulukazi, ukususa amafutha obuso engeziwe kuyinkinga ekhungathekisa ngendlela emangalisayo.

Amanye amasu alokhu angandisa ukushiswa kwamafutha futhi abe mncane indawo yobuso nesihlathi.

esihlokweni "indlela yokulahlekelwa isisindo ebusweni", "indlela yokulahlekelwa isisindo kusukela ezihlathini", "okufanele ukwenze ukuze ulahlekelwe isisindo ebusweni", "iziphi izivivinyo zokunciphisa umzimba ebusweni" Imibuzo efana nalena:

Kungani Kwenyuka Isisindo?

Amafutha amaningi ebusweni abangelwa izici ezihlukahlukene njengokukhuluphala, ukuqunjelwa, nezinye izinkinga zempilo. Amafutha obuso anqwabelana ezindaweni ezihlathini nasesilevuni.

ukungondleki kahle

Enye yezimbangela eziyinhloko zobuso obudlangile ukungondleki. Ukuntuleka kwezakhi ezibalulekile emzimbeni kuyimbangela enkulu yezihlathi ezishubile.

Amafutha amaningi ebusweni angenzeka uma imisoco ethile edingwa ngumzimba ingathathwa. I-vitamin C ve i-beta-carotene ukuntula kungabangela izihlathi ezishubile. Lezi zakhi ezimbili zinesibopho sokugcina impilo yonke kanye nokunciphisa amafutha obuso.

Ngaphezu kwalokho, ukudla ngokweqile ama-carbohydrate namafutha kungabangela ukuqunjelwa kobuso.

i-hypothyroidism

Ukuqunjelwa ebusweni kungenye yezimpawu zokunganele kwehomoni yegilo emzimbeni. i-hypothyroidism kubangela ukukhuluphala ngokushesha namafutha ebusweni.

ukuphelelwa amanzi emzimbeni

Ukuphelelwa amanzi emzimbeni kuphakathi kwezimbangela ezivame kakhulu zamafutha ebusweni. Endabeni yokuphelelwa amanzi emzimbeni, umzimba womuntu uvame ukungena kumodi yokusinda. Uma ungaphuzi amanzi anele nsuku zonke, uzogcina amanzi amaningi uma uphelelwe amanzi.

Ubuso buphakathi kwezindawo emzimbeni lapho kugcinwa khona amanzi.

Ukuphuza

Utshwala buqeda amanzi emzimbeni. Umzimba usabela ekuphelelweni kwamanzi emzimbeni ngokugcina amanzi amaningi ngangokunokwenzeka. Amanzi agcinwa ezindaweni ezahlukene, kuhlanganise nobuso.

Ezimweni eziningi, uzovuka nobuso obuvuvukele ngemva kokuphuza amabhodlela ambalwa otshwala.

Ezinye izici ezingabangela ukuvuvukala kobuso zihlanganisa ukuphazamiseka kwezinso, ukungezwani komzimba emithini ethile, izifo ze-sinus, i-mumps, i-edema, nezifo zamazinyo.

Ukwanda kwamafutha obuso kuyinkomba yamasosha omzimba, ukufa, izifo zokuphefumula kanye nesistimu yenhliziyo ebuthakathaka.

Ukwelapha izifo nokugwema izinto ezingezwani nomzimba kunganciphisa izihlathi ezishubile.

Indlela Yokunciphisa Ubuso Nezihlathi?

yenza i-cardio

Isikhathi esiningi, amafutha amaningi ebusweni awumphumela wamafutha amaningi emzimbeni. Ukulahlekelwa isisindo kungandisa ukulahlekelwa kwamafutha; Ingakhanyisa kokubili umzimba nobuso.

Ukuvivinya umzimba kwe-Cardio noma i-aerobic yinoma yimuphi umsebenzi womzimba okhuphula ukushaya kwenhliziyo. Kubhekwa njengenye yezindlela eziphumelela kakhulu zokulahlekelwa isisindo.

Ucwaningo oluningi luye lwathola ukuthi i-cardio ingasiza ukwandisa ukushiswa kwamafutha nokulahlekelwa kwamafutha.

Ukubuyekezwa kwezifundo ezingu-16 kubonise ukuthi lapho abantu benza umsebenzi owengeziwe we-cardio, bathola ukulahlekelwa okukhulu kwamafutha.

Zama ukwenza isilinganiso semizuzu engu-150-300 yokuzivocavoca okuphakathi kwesonto ngalinye, okungaba yimizuzu engama-20-40 ye-cardio ngosuku.

Ezinye izibonelo ezijwayelekile zokuzivocavoca umzimba wukuzivocavoca okufana nokugijima, ukuhamba ngezinyawo, ukugibela ibhayisikili nokubhukuda.

ukuze uthole amanzi engeziwe

Ukuphuza amanzi kubaluleke kakhulu empilweni yethu yonke futhi ngakho ukwehlisa isisindo kubaluleke ngokukhethekile. Ucwaningo lukhombisa ukuthi amanzi akwenza uzizwe ugcwele futhi andisa ukuncipha.

Ucwaningo olulodwa oluncane kubantu abadala asebekhulile luthole ukuthi ukuphuza amanzi ngesidlo sasekuseni kunciphisa ukuthathwa kwekhalori cishe ngo-13%.

Olunye ucwaningo lubonise ukuthi amanzi okuphuza akhuphula i-metabolism okwesikhashana ngama-24%. Ukwandisa inani lama-calories ashiswe phakathi nosuku kusheshisa ukulahlekelwa isisindo.

Ngaphezu kwalokho, ukufaka amanzi emzimbeni ngokuphuza amanzi edema ve ukuqunjelwa Yehlisa ukugcinwa koketshezi.

Nciphisa ukusetshenziswa kotshwala

Ukuphuza utshwala kungenye yezinto ezinomthelela omkhulu ekwandeni kwamafutha ebusweni nokukhukhumala. Utshwala bunama-kilojoule amaningi kanye nezakhamzimba ezincane, okwandisa ingozi yokukhuluphala.

Iphinde isebenze njenge-diuretic futhi ibangele ukugcinwa kwamanzi, okuholela engozini yokukhukhuma endaweni yobuso.

Ukugcina uphuzo oludakayo ngaphansi kokulawula kuyindlela engcono kakhulu yokulawula ukuqunjelwa okubangelwa utshwala nokuzuza isisindo.

Nciphisa ama-carbohydrate acwengekile

Njengamakhukhi, ama-crackers kanye ne-pasta ama-carbohydrate ahlanzekileyizigebengu ezivamile zokuzuza isisindo kanye nokugcinwa kwamafutha.

Lawa ma-carbohydrate acutshungulwa kakhulu, aphucwa imisoco yawo ezuzisayo kanye ne-fiber, equkethe ushukela nama-kilojoule kanye nokudla okunomsoco okuncane.

Ngenxa yokuthi aqukethe i-fiber encane kakhulu, agaywa ngokushesha, okubangela ukushintshashintsha ngokushesha kwamazinga kashukela egazini kanye nobungozi bokudla ngokweqile.

Olunye ucwaningo olukhulu olwalubheka ukudla kwabantu abadala abangu-42.696 esikhathini esiyiminyaka emihlanu lubonise ukuthi ukudla okunama-carbohydrate acwengekile kwakuhlotshaniswa nenani eliphakeme lamafutha esiswini.

Yize lungekho ucwaningo olubheke ngqo emiphumeleni yama-carbohydrate acwengekile emafutheni obuso, ukudla okusanhlamvu esikhundleni sama-carbohydrate acwengisisiwe kungasiza ekwehliseni isisindo somzimba wonke futhi futhi. ngakho ukuncipha kwesisindoingasebenza futhi.

Naka isikhathi sokulala

Ukulala okunekhwalithi kungenye yezindlela ezilula nezisebenza kahle kakhulu zokwandisa ukulahleka kwamafutha ebusweni.

UkuqwashaIbangela ukwanda kwamazinga e-cortisol, i-hormone yokucindezeleka eza nohlu olude lwemiphumela engemihle engase ibe khona, kuhlanganise nokuzuza kwesisindo.

Ucwaningo luye lwabonisa ukuthi amazinga e-cortisol aphezulu angakhuphula isifiso sokudla futhi aguqule imetabolism, okuholela ekwandeni kokugcinwa kwamafutha.

Ukulala kwekhwalithi engcono kungakusiza ulahlekelwe isisindo esiningi. Ucwaningo olulodwa lwathola ukuthi izinga lokulala elithuthukisiwe lalihlotshaniswa nempumelelo yokulahlekelwa isisindo.

Ngokuphambene, ucwaningo lubonisa ukuthi ukuntula ukulala kungakhuphula ukudla, kubangele ukukhuluphala kanye nesilinganiso se-metabolic sehle.

Ngokufanelekile, zama ukuthola okungenani amahora ayisishiyagalombili okulala ubusuku ngabunye ukuze usize ekulawuleni isisindo nokuncipha kwamafutha ebusweni.

Qaphela ukusetshenziswa kukasawoti

Kwedlulele ukusetshenziswa kukasawoti kubangela ukukhukhumala futhi kungaba nomthelela ekukhukhumeni kobuso. Lokhu kungenxa yokuthi usawoti ubangela ukuthi umzimba ugcine amanzi amaningi kanye nokugcinwa koketshezi.

Ezinye izifundo zibonise ukuthi ukudla usawoti omningi kungakhuphula ukugcinwa koketshezi, ikakhulukazi kubantu abazwela kakhulu emiphumeleni kasawoti.

Ukudla okucutshunguliwe kubangela ukuthathwa kwe-sodium elinganiselwa ku-77%.

yenza izivivinyo zobuso

Ukuzivocavoca kobuso kungasetshenziswa ukulwa nokuguga nokwandisa amandla emisipha.

Imibiko ye-anecdotal ithi ukuvivinya ubuso njalo kungasiza ukunciphisa ubuso ngokuqinisa imisipha yobuso.

Okunye okuthandwa kakhulu ukuvivinya umzimba ukukhukhumeza izihlathi nokusunduza umoya usuka kolunye uhlangothi uye kolunye, usunduze izindebe izinhlangothi ezishintshanayo, nokumamatheka kuyilapho uqinisa amazinyo imizuzwana embalwa ngokuhamba kwesikhathi.

Nakuba izifundo zilinganiselwe, olunye ucwaningo lwabika ukuthi ukwenza izivivinyo zobuso kungakha ithoni yemisipha ebusweni bethu.

Olunye ucwaningo lwabonisa ukuthi ukwenza izivivinyo zobuso kabili ngosuku amasonto ayisishiyagalombili kwandisa ukushuba kwemisipha futhi kwavuselela ubuso.

Izivivinyo Zokwehlisa Isisindo Ebusweni

efutha ibhaluni

Lapho ufutha ibhaluni, imisipha yobuso iyakhula. Uma udalula imisipha yakho ekwandiseni okuqhubekayo nokunciphisa, amafutha anikeza amandla adingekayo aphulwa kule nqubo.

Lo mzamo usiza ukunciphisa amafutha obuso engeziwe. Phinda lo msebenzi izikhathi eziyishumi ngosuku ukuze uthole imiphumela engcono.

ncela izihlathi

Le ndlela yaziwa nangokuthi i-smiling fish exercise. Kubandakanya ukumunca izihlathi ngaphakathi ukuze udale ukudangala okuncane ebusweni bakho.

Bamba indawo imizuzwana embalwa bese uzama ukumamatheka. Phinda lokhu izikhathi eziningana ngosuku.

ukwelula isikhumba sobuso

Beka iminwe yakho ekhombayo nephakathi engxenyeni enomzimba omncane kakhulu yobuso bakho bese uyidonsela ngasesweni. Umlomo kufanele uvule ngendlela ye-oval ngenkathi udonsa isikhumba.

Donsa isikhumba imizuzwana eyishumi, bese usikhulula ngaphambi kokuphinda inqubo. Bese uphinda kathathu noma kane.

ukuphakamisa ubuso

Hlala uqondile esihlalweni futhi uqinisekise ukuthi ikhanda lakho liqondile. Vala izindebe uzihambise ohlangothini olulodwa. Yelula uze ungasakwazi ukwelula futhi uyibambe lapho imizuzwana embalwa.

Nethezeka futhi uphinde ngolunye uhlangothi. Phinda le ndlela izikhathi ezinhlanu kuya kweziyishumi ngosuku.

ukususwa kolimi

Lo msebenzi ulula kakhulu. Hlala uqonde esihlalweni, uvule umlomo wakho kakhulu futhi ukhiphe ulimi lwakho kude kakhulu. Bamba lesi sikhundla isikhashana. Phinda le nqubo izikhathi eziningana ngosuku. 

Gcoba ngamanzi afudumele

Gcoba ngamanzi afudumele izikhathi eziningana ngosuku ukuze uthole imiphumela ebonakalayo ngesikhathi esifushane.

Akuwona umsebenzi onzima njengoba uhlanganisa ukuzungeza amanzi emlonyeni. Uzothola imiphumela emihle kakhulu uma wenza lokhu ngaphambi kokuyolala.

Izivivinyo zesilevu

Hlala uqonde esihlalweni futhi uvule umlomo wakho kakhulu. Ngenkathi ugcina lesi sikhundla, nweba udebe olungezansi luye phambili bese ulukhulula. Phinda lo msebenzi izikhathi eziningana ngosuku.

Izinsimbi

Ungalahlekelwa amafutha obuso ngokwenza izivivinyo ezilula njengokuhlafuna ushingamu. Kuzoqinisa futhi kuzwakale imisipha yobuso bakho.

Ukuze uthole imiphumela engcono ngesikhathi esifushane, kufanele uhlafune ushingamu ongenashukela imizuzu engamashumi amane nsuku zonke. Ungaphinda le nqubo noma nini lapho ufuna.

ukuvivinya izindebe

Lo msebenzi usetshenziselwa ukunciphisa amafutha obuso endaweni yesilevu. Ukuze unciphise la mafutha, yelula udebe lwakho olungezansi phezu kodebe olungaphezulu kuze kube yilapho luthinta isihloko sekhala.

Bamba udebe olungezansi ekugcineni kwekhala imizuzwana embalwa, bese ukhululeka. Yelula umlomo uze ufinyelele iphuzu eliphezulu. Phinda lo msebenzi izikhathi eziningana ngosuku.

ephendula ulimi

Lokhu kuvivinya umzimba okulula akudingi ukuthi uphushe kakhulu. Kuhilela ukushintsha ulimi kuze kube yilapho luthinta ingaphandle lamazinyo. Ukuze uthole imiphumela engcono kakhulu, ukuvivinya umzimba kufanele kwenziwe ngokuvala umlomo. Isikhathi esingcono kakhulu salokhu kuvivinya umzimba ngaphambi kokulala.

Ukumomotheka ngezindebe ezivaliwe

Kungaba nzima ukumamatheka uvale umlomo. Ezimweni eziningi, izindebe zihlukaniswa ngokuzenzakalelayo futhi ziveze amazinyo.

Qinisekisa ukuthi izindebe zivalwe ngokuqinile ngenkathi wenza lokhu. Momotheka uvale umlomo wakho bese ubamba imizuzwana embalwa ngaphambi kokuphumula.

Phinda izikhathi ezimbalwa ngosuku ukuze uthole imiphumela emangalisayo.

ephafuza izihlathi

Lokhu kuvivinya umzimba kuhilela ukuvala umlomo nokuwufutha ngokuphusha umoya ezihlathini. Ungaqala ngokuphusha umoya kuzo zombili izihlathi, bese uqhubeka nokuphusha umoya esihlathini esisodwa ngesikhathi.

Ngemva kokuphusha umoya ezihlathini, yibambe isikhashana bese ukhululeka. Prakthiza lokhu izikhathi ezinhlanu kuya kweziyishumi ngosuku.

Lo msebenzi unezinzuzo eziningi njengokunciphisa amafutha obuso, okwenza ubukeke umncane futhi uqinise imisipha yobuso.

Kuhle kulabo abafuna ukulahlekelwa amafutha obuso phakathi nezingxenye ezingenhla zobuso.

Izincomo Zemithi Yokunciphisa Isisindo

Itiye elihlaza

Itiye elihlazaIcebile nge-caffeine, engagcinwa emzimbeni womuntu. I-caffeine ingagcinwa emzimbeni kuze kube amahora ayisithupha. I-caffeine isiza umzimba ukunciphisa ukugcinwa kwamanzi.

Imiphumela yezikhuthazi etiyeni eliluhlaza mincane njengoba iqukethe inani elincane kuphela le-caffeine. Njengoba izakhi ze-antioxidant etiyeni eliluhlaza zisheshisa imetabolism, futhi kubangela ukuncipha kwesisindo.

Uma ufuna ubuso obuncane, phuza izinkomishi ezintathu kuya kwezine zetiye eliluhlaza nsuku zonke.

Ezinye izingxenye zetiye eliluhlaza, njenge-carotenoids nama-antioxidants, zisiza ukususa ubuthi egazini. Ngakho, banikeza ukugeleza kwegazi mahhala kusuka emzimbeni kuya ebusweni.

Ukujikeleza kwegazi mahhala emzimbeni kungasiza ekususeni amafutha amaningi ebusweni.

ibhotela le-cocoa

Ibhotela le-cocoa laziwa ngokuthambisa umzimba futhi liwenze unwebeke. I-hydration eyanele iqinisekisa ukunwebeka kwesikhumba.

Shisisa ibhotela likakhokho ngokwanele ukuze uthole imiphumela emihle ngesikhathi esifushane. Qaphela ukuthi ungashisi kakhulu ibhotela likakhokho uma uligcoba esikhumbeni.

Gcoba ngobumnene amafutha ebusweni bakho ukuze uvumele ukuthi amuncwa isikhumba. Ukuze uthole imiphumela engcono kakhulu, lolu hlelo lokusebenza kufanele lwenziwe kabili ngosuku: ekuseni nakusihlwa.

amasu ethawula elishisayo

Le nqubo iqinisekisa ukuthi amanzi amaningi nosawoti kuyasuswa. Isitimu esiphunyukayo sishisa amafutha obuso futhi ngaleyo ndlela sinciphise izihlathi eziminyene. Lokhu kwelashwa kusetshenziswa kabanzi ekunakekelweni kobuso ngenxa yokuvuselela nokuqinisa izakhiwo.

Bilisa amanzi esitofini ubeke eceleni. Vumela amanzi aphole kancane, bese ucwilisa ithawula noma indwangu ethambile kuwo.

Khama ithawula noma indwangu ethambile ukuze ususe amanzi amaningi. Cindezela indwangu efudumele ezihlathini nakwezinye izindawo ezinamafutha ebusweni. Phinda le nqubo izikhathi eziningana ngosuku.

Lokhu kwelashwa kuzothambisa izindawo ezinamafutha ebusweni bakho futhi kuvule izimbotshana esikhumbeni. Ukuze uthole imiphumela engcono kakhulu, kunconywa ukusebenzisa le nqubo ngaphambi kokulala.

Isiphepho

IsiphephoEzinye zezingxenye zayo zinezakhiwo zokulwa nokuguga. I-Curcumin ingenye yezingxenye ezibaluleke kakhulu ze-turmeric.

Hlanganisa ufulawa we-chickpea ne-yogurt ne-turmeric eyimpuphu. Hlanganisa kahle kuze kube yilapho unamathisele ushuba. Bese uligcoba ebusweni bakho.

Shiya imaski ebusweni bakho imizuzu embalwa ukuyivumela ukuthi imunce isikhumba. Hlanza ngamanzi abandayo. Uma isetshenziswa njalo, le ndlela izonciphisa kokubili amafutha obuso futhi yenze isikhumba sibukeke sincane futhi sinempilo.

Limon 

kusukela kudala ilamula Isetshenziselwa ukushisa amafutha emzimbeni.

Ukukhishwa kukalamula kungasetshenziswa ukunciphisa amafutha obuso nokwenza ubuso bubukeke buqinile futhi buphile. Khama ilamula bese uyihlanza ngamanzi afudumele. Faka uju kujusi kalamula uphuze.

Phuza lokhu uma ulambele imiphumela ebonakalayo ngokushesha. Kuzosiza futhi ukunciphisa amafutha kwezinye izingxenye zomzimba.

ubisi

ubisiiqukethe izakhi eziningana ezibalulekile ezisiza ukuqinisa isikhumba. Iphinde ibe nezinto zokulwa nokuguga ezisiza ukugcina ubuso obusha nobunwebeka.

Enye yezingxenye ezibalulekile ezitholakala obisini i-sphingomyelin, i-phospholipid ebalulekile. Ukuphuza ubisi njalo kuthuthukisa isimo sesikhumba futhi kugcina isikhumba simanzi ngaso sonke isikhathi.

Faka ubisi olusha ebusweni bese ulinda ukuthi lumunce isikhumba. Ngemuva kwemizuzu embalwa, hlambulula imaski ngamanzi afudumele bese usula ubuso ngobumnene usebenzisa ithawula elithambile.

Umhlophe weqanda

I-Vitamin A inezinzuzo eziningi zesikhumba. Umhlophe weqandaIngenye yemithombo eyinhloko kavithamini A. Lesi sixazululo sidlala indima ebalulekile ekwandiseni ukumelana kwesikhumba.

Hlanganisa amaqanda amhlophe, ijusi kalamula, uju nobisi. Gcoba imaski ebusweni bakho bese ulinda ihora. Gcoba kahle isikhumba sakho ngenkathi ufaka. Hlanza ubuso ngamanzi afudumele bese ubamba kancane kancane.

I-mask yekhukhamba

IkhukhambaKuyikhambi lemvelo lokunciphisa amafutha ebusweni. Ukupholisa kwayo esikhumbeni kusiza ukunciphisa ukuvuvukala kwezihlathi nesilevu.

Beka ama-cucumber peels ebusweni bakho bese ushiya lapho isikhashana ukuze uthathwe yisikhumba. Hlanza ngamanzi abandayo bese womisa isikhumba sakho kahle.

ikhabe

Ikhabe ngesinye sezithelo ezinothe ngovithamini C. Iqinisa isikhumba futhi ivimbe ukuguga.  Khama ijusi ye-melon bese uyisebenzisa ebusweni bakho ngosizo lwendwangu ethambile noma ukotini.

Shiya imaski imizuzu embalwa ukuze ukwandise ukumuncwa kwayo yisikhumba. Bese ugeza ubuso bakho ngamanzi abandayo bese ubamba kancane kancane.

Amafutha kakhukhunathi

Amafutha kakhukhunathiKuyaziwa ngokuthambisa isikhumba, okuyisici esibalulekile ekugcineni ukunwebeka nokunwebeka kwesikhumba.

Amafutha abuye abe nezindawo zokuhlanza zemvelo nezomswakama. I-Vitamin E emafutheni kakhukhunathi isiza isikhumba ukuthi sibukeke sinempilo futhi sinwebeka.

Ama-fatty acids akhona emafutheni asiza ukuqinisa futhi athambisa isikhumba. Gcoba amafutha kakhukhunathi ebusweni bakho. 

massage ebusweni

Ukuze ulahlekelwe isisindoUkubhucunga ubuso kuyindlela ephumelelayo. Ungakwazi ukubhucunga ubuso bakho ngobumnene nsuku zonke, okuzokwandisa umoya-mpilo nokujikeleza kwegazi.

Ukubhucunga ubuso nakho kungasiza ukuqinisa isikhumba futhi kuqinise imisipha yobuso, isilevu nezihlathi.

Ngenxa yalokho;

Indawo yobuso nesihlathiZiningi izindlela zokukusiza ukuthi ulahlekelwe ngamafutha amaningi esikhunjeni sakho. Ngokushintsha ukudla, ukuzivocavoca, nokulungisa ezinye zemikhuba yansuku zonke, ukulahlekelwa kwamafutha kungaphindaphinda futhi isisindo silahlekelwe ngokuphumelelayo ebusweni.