Xa sikwinqanaba lokuncipha kwamafutha, ukuqina kobunzima ngokuqhelekileyo kwenzeka, okuhlala kukhokelela ekukhungathekeni nasekudimazekeni. Ezi nzame zinokudityaniswa nezenzo ezithile zemihla ngemihla okanye imikhwa eyonakalisa injongo yethu yokulahleka kwamafutha.
Kweli nqaku siza kukhankanya ezimbalwa imikhwa emibi ukuze ube usenza, kwaye ke ngoko uzifumana ukwindawo yokudodobala.
I-NEAT ephantsi kakhulu
Siyazi ukuba, ukwenza ukulahleka kwamafutha, kufuneka sibangele a ukusilela kwekhalori, esiza kuyiseka ukutya kancinci okanye ukuchitha iikhalori ezininzi.
Ngokuqhelekileyo, abaninzi abasebenzisi bagxila ekutyeni kancinci nangaphantsi kwaye benze i-cardio eninzi, i-aerobics eninzi emva koqeqesho, njl. Nangona kunjalo, enye yezinto eziphambili xa kuziwa ekunyuseni inkcitho ye-caloric yi SIQHELEKILE. I-NEAT (i-Non Exercise Activity Thermogenesis) ngowona msebenzi womzimba esiwenzayo emini (sihamba kangakanani).
Ngaba uya kuthenga ngemoto? Ngaba uthatha ilifti endaweni yezinyuko?
Ezi ntlobo zezenzo zinciphisa i-NEAT. Uya kumangaliswa kwisixa senkcitho ye-caloric enokuveliswa ngokutshintsha imikhwa ethile njengokuya kuthenga ngeenyawo, ukuphepha i-elevator, ukunciphisa ixesha lokuhlala, njl.
Akuthandabuzeki Lo mbandela uya kuba yimfuneko xa kuziwa ekuqhubekeni ukunciphisa umzimba..
Ukutya kude nekhaya okanye i-cheatmeal
Kwelinye icala, sitya kude nekhaya, apho siya kuquka nezidlo zokuqhatha. Ezi zidlo zihlala zisisithintelo xa kufikwa ekunciphiseni umzimba.
Xa sishiya ikhaya size si-odole ukutya okuthile, Asiyazi ukuba iphekwa njani, inazo izithako, njl. Oku kunokuba yingxaki, ukususela ekuqaleni sinokuqikelela umxholo wekhalori ophantsi kakhulu kunento enayo ngokwenene.
Ukuba sihamba kakhulu ngezi zidlo, okanye sidle ukutya okunamafutha aphezulu kakhulu ngaphandle kokuqaphela, siya kwandisa kakhulu i-caloric intake, eya kuphazamisa i-caloric deficit eveliswa ngexesha leentsuku.
Unako ukutya ngaphandle kwaye ugcine ubomi bentlalo, kodwa njalo ngentloko.
Ukulala kancinci
Enye into ebalulekileyo yile aphule. Siyazi ukuba ukulala yinxalenye ebalulekileyo yobomi. Le nto ichaphazela kakhulu inqanaba lethu lehomoni, iimvakalelo, njl. Ukusilela kokulala kunokusibangela ukuxhalaba, ukwanda kokutya, ukulawulwa kakubi kwamahomoni athile kunye nezinye iziphumo.
Qiniseka ukuba uphumle ngokwaneleyo!
Ukungagcini umkhondo
Okokugqibela, into enokuthi ibe nefuthe yi ukungabikho kolawulo lwenqanaba lokulahlekelwa kwesisindo. Kubalulekile ukugcina a ukubeka esweni inkqubela yethu, ekubeni amaxesha amaninzi sinokucinga ukuba asinciphisi, xa ngokwenene sinciphisa.
Nangona ubunzima buyinto ebalulekileyo, bunokukhokelela kwiimpazamo. Ukuguquguquka kwamanzi, ulwelo, okanye i-glycogen kunokukhokelela ekuguqukeni kobunzima bexeshana.
Ngenxa yesi sizathu, ndincoma ukwenza ulawulo lweli nqanaba ngokusebenzisa imilinganiselo yomzimba, ubunzima kunye neefoto. Iifoto ziya kuba sisixhobo esilungileyo sokulawula ukulahleka kwethu kobunzima.