Abantu abaningi abacabangi ngemigomo yokwakha ukudla nokudla nje lokho abakuthandayo noma ukuthi bajwayele ukudla kusukela ebuntwaneni. Le ndlela ngokuhamba kwesikhathi iholela isidingo sokucabanga mayelana nokushayela amafutha, ngoba manje kuningi okumnandi futhi okuthakazelisayo, kodwa ukudla okulimazayo, okunomsoco nokunethezeka.
Ukushayela kanjani amafutha esiswini?
Ukuze uphendule umbuzo wokuthi ukushayela kanjani isidumbu esiswini kumuntu kunzima. Akunakwenzeka ukuthi izindawo zitholakale endaweni oyifunayo, futhi akunakwenzeka ukuthi ulahlekelwe isisindo kuphela esiswini noma emathangeni. Zonke izinqubo zokusabalalisa amafutha zibeka izakhi zofuzo, futhi noma yiziphi izingxenye zomzimba ongafuni ukunciphisa, kuzodingeka usebenzise izindlela zendawo yonke: ukubeka ukudla bese uhlanganisa imithwalo yemvelo.
Ukushayela kanjani amafutha angaphansi kwesikhumba?
Into yokuqala nokubaluleke kakhulu edinga ukulungiswa ukudla. Ngakho-ke, ukuze ulwa namafutha adingeke ukuthi usuvele usungise ekudleni kwakho imithetho enjalo:
- Ukukhipha konke amafutha, ama-sausages, amasoseji, izitsha ezithosiwe, imikhiqizo eqedwe isigamu, ukudla okusheshayo;
- Ukukhipha zonke amaswidi, ngaphandle kwezithelo, nesithelo kufike ku-14.00, hhayi kamuva;
- isidlo sesishiyagalombili amahora ama-3-4 ngaphambi kokulala, kungakapheli;
- Ukugcizelelwa kokudla okunomsoco kunenyama enamafutha aphansi, izinkukhu nezinhlanzi, imifino nezithelo, kanye nezitshalo nemikhiqizo yobisi.
Ake sicabangele isibonelo sokudla, kuhlanganiswe ngokwemigomo elandelayo:
- Ukudla kwasekuseni: okusanhlamvu ngezithelo noma amaqanda ambalwa nge utamatisi, itiye.
- Isinkwa: izithelo.
- Usuku lokudla: isobho eliphansi-fat, isaladi yemifino, ucezu lwesinkwa.
- Isinkwa: ingilazi yogurt noma i-yogurt emhlophe.
- Isidlo: inyama / izinkukhu / inhlanzi enokuhlobisa imifino.
Kungenxa yokuthi uthola amandla amaningi ngokweqile ekudleni, umzimba futhi waqala ukuwugcina ngesimo samafutha. Ukudla ngemithetho enjalo, uzophinde uvuseleleke ngokushesha.
Ngingashesha kangakanani ngithola amafutha esiswini sami?
Ngaphandle kokudla okunempilo, isimo ngeke sishintshe, kodwa imidlalo ingasheshisa kakhulu ukufezwa kwemiphumela. Embuzweni wokuthi ungayidlulisa kanjani amafutha amaningi, uyozuza kulokhu okulandelayo:
- Faka phakathi nesimiso sakho okungenani amahora amabili ngesonto lokuqeqeshwa kwezemidlalo;
- ngokufanele, kufanele kube yi-aerobic noma i-cardio-load: ukuhamba, isinyathelo, ukudansa, njll;
- Okufanelekile, udinga ukuhlela imizuzu engu-30-40 yokugijima 3-4 izikhathi ngesonto - lena indlela esheshayo yokunqoba ama-fat deposits.
- ukuze amafutha avela esiswini ashiya masinyane, ukuvivinya umzimba kungasebenzi, ngoba kusebenza nemisipha, hhayi ngamafutha amanoni, kodwa kudingeka ukuthi kufakwe ukuqinisa umzimba jikelele.
Futhi khumbula, ngeke kube nomthelela uma usebenza ngokungavamile. Ukusebenza kabili ngesonto kuncane, kodwa kungcono ukuba no-3-4.