Zininzi izinto eziphawulekayo ezenzekayo xa unciphisa umzimba: iimpahla zakho zilingana ngcono, unamandla amaninzi, kwaye unokuziva uzithembe ngakumbi. Kodwa kwenzeka ntoni ngaphakathi emzimbeni wakho xa inani kwisikali lisihla? Izinto ezininzi. Kwaye olu tshintsho lulungileyo lunokuqala ngokukhawuleza kunokuba ucinga. Ngapha koko, ukuphulukana neekhilogram ezili-5 kuphela, ngakumbi ukuba utyebe kakhulu, unokutsiba-ukuqala iinguqu ezininzi zomzimba ukuya kwimpilo engcono.
Ukuqonda ngokupheleleyo ibhayoloji yokuncipha kobunzima bekungayi kuthatha ixesha elide kwaye iiyure ezininzi ekholejini. Ukuthatha inkathazo ekubhaliseni, nantsi ingcaciso emfutshane malunga nokuba yintoni eyenzekayo ngokwenene emzimbeni wakho ngexesha lokuqala lokunciphisa umzimba kunye neenzuzo zokuphulukana neekhilogram ezili-5.
iiseli zakho zamafutha
Ufumana ubunzima xa utya iikhalori ezininzi kunokuba umzimba wakho ufuna ukuxhasa imisebenzi yawo esisiseko-cinga ukuphefumla kunye nokwetyisa, kunye nokwenza umthambo. Umzimba wakho uguqula ezi khalori zigqithileyo zibe ngamafutha kwaye uzigcine kwiiseli zakho zamafutha ukuze zisetyenziswe kamva, ukuba kukho ukunqongophala.
Xa loo ntsilelo ingafiki, kwaye uqhubeka udlula iimfuno zakho zekhalori, amanqatha amaninzi agcinwa kwiiseli zakho, eziqala ukukhula ezinkulu nangaphezulu. Esi sizathu sokuba ibhulukhwe yakho ibonakala incinci kwaye incinci.
Kodwa xa uqala ukunciphisa umzimba, kwenzeka okuchaseneyo.
Ukutya kuvelisa imeko yokulinganisela kwamandla angalunganga, apho amandla angaphantsi kwamandla asetyenzisiweyo. Umzimba kufuneka usebenzise amandla agciniweyo ukuze uphile, avela ikakhulu kwiiseli zethu zamafutha. Phantsi kolu 'xinzelelo' lolungelelwaniso lwamandla olubi, iihomoni ezisegazini zonyusa ukukwazi kweeseli ezinamafutha ukukhupha amanqatha agciniweyo ukuze asetyenziswe njengamandla kwezinye izihlunu.
Njengoko oku kusenzeka, iiseli zakho zamafutha ziyancipha, kwaye ibhulukhwe yakho ibonakala ikhula.
Nangona kunjalo, oku akwenzeki ngokukhawuleza. Ngokutsho kwababhali bophononongo, olupapashwe kwi-Journal ye-Academy of Nutrition and Dietetics ngo-Matshi 2014, ngexesha lokuqala lokulahlekelwa kwesisindo, umzimba ngokuyinhloko utshisa i-carbohydrates egciniweyo kunye neprotheni, kunye nomthamo omkhulu wamanzi. Esi sigaba sokuqala sithatha iintsuku ezininzi okanye iiveki, de umzimba utshintshela kumafutha avuthayo ukuze ufumane amandla. Nangona kunjalo, unokulindela ukuba iiseli zakho zamafutha ziqale ukucutheka ngexesha uphulukana neekhilogram ezili-5, okuthetha ukuba uya kuqalisa ukubona utshintsho lwesipili.
uxinzelelo lwegazi lwakho
Ngaphandle kokukwazi ukugqoka i-jeans ye-skinny, esinye sezizathu ezinkulu zokulahlekelwa iipounds ezili-5 okanye ngaphezulu yimpilo yentliziyo.
Ukuba nomzimba otyebileyo kwandisa umthamo wegazi ekufuneka umzimba wakho ulithwale ngemithambo yakho yegazi, nto leyo eyandisa uxinzelelo kwimithambo yakho. Ngokuhamba kwexesha, uxinzelelo lwegazi oluphezulu lunokukhokelela ekunciphiseni nasekuqineni kwemithambo, okuchaphazela ukukwazi kwakho ukuthwala igazi elitsha, eline-oxygen entliziyweni yakho. Oku kwandisa umngcipheko wokuhlaselwa yintliziyo, isifo sohlangothi, kunye nesifo senhliziyo.
Iindaba ezilungileyo kukuba umthamo wegazi lakho wehla ngokukhawuleza xa uqala ukunciphisa umzimba. Ukusebenza kakuhle kokunciphisa umzimba kuyamangalisa, kunye ne-1 kilogram yelahleko kukho ukuhla kwenqaku elinye kuxinzelelo lwegazi. Ngoko ke, ixabiso elincinci lokulahlekelwa kwesisindo kwi-3 ukuya kwi-5 ye-pound range inokunciphisa uxinzelelo lwegazi ngamanqaku e-3 ukuya kwi-8, ebalulekileyo ekunciphiseni umngcipheko wesifo senhliziyo kunye nezinye iimeko.
Indlela okwehla ngayo ubunzima begazi inzima. Inento yokwenza nendibaniselwano yokutshintsha kwehomoni, ukusebenza ngcono kwezintso, kunye nokuncipha koxinzelelo entliziyweni.
amanqanaba akho ehomoni
IiHormones yi-Uber yomzimba wakho. Bathwala imiyalezo yeekhemikhali ngegazi kunye nezicubu ezichaphazela izinto ezifana nemetabolism, ukukhula kunye nophuhliso, ukuzala, umsebenzi wesondo kunye nomoya. Kodwa amanqatha omzimba angaphezulu kunokuchaphazela ukusebenza okuqhelekileyo kwamahomoni kwaye achaphazele iinkqubo ezibalulekileyo kwimpilo.
Iqela elikhulu lophando, kubandakanywa uphando olupapashwe kwi-Journal of Clinical Oncology ngoJulayi 2012, lubonise ukuba ukuba nomzimba otyebileyo okanye ukutyeba ngokugqithiseleyo kunokwandisa amathuba okuba ibhinqa libe nomhlaza wamabele ukwamkela iihomoni. Ngokutsho kweBreastCancer.org, umbutho awuqondwa ngokupheleleyo, kodwa kunokwenzeka ngenxa yokunyuka kwamahomoni, kubandakanywa estrogen, ezenzeka ngobunzima obugqithisileyo.
Amafutha e-Estrogenically asebenzayo anxulunyaniswa nomhlaza webele. Ukuba amanqatha awaphulukene nowasetyhini ibingamafutha avelisa i-estrogen, ngoko amanqanaba encindi yedlala aya kuhla xa loo mafutha elahlekile. Yingakho ukunciphisa umzimba kucetyiswa ukunciphisa umngcipheko womhlaza webele.
Ukunciphisa umzimba kunokunceda ukulungisa amanqanaba ehomoni ngokukhawuleza. Kuphando luka-2012 lweJenali yeClinical Oncology, abasetyhini baphulukana ne-10% yobunzima bomzimba wabo ngexesha lolingo lweenyanga ezili-12, kunye namanqaku eehomoni ezininzi ezifana ne-estrogen, kunye ne-testosterone, yehle nge-10-26%.
Okubangel 'umdla kukuba, ngaba abafazi balahlekelwe ubunzima ngokutya kuphela okanye ngokudibanisa ukutya kunye nokuzivocavoca kuchaphazele iziphumo. Abasetyhini abatyayo kwaye bathatha inxaxheba kukuzivocavoca rhoqo baye bahla kakhulu kwiihomoni ezinokuba yingozi.
umdla wakho
Noko ke, asizizo zonke iindaba ezilungileyo. Nangona amanqanaba anokuba yingozi kwamanye amahomoni etshintsha ngokufanelekileyo, olunye utshintsho lwehomoni olungathandekiyo lunokwenzeka, olunokuchaphazela ukukwazi kwakho ukuphulukana neekhilogram ezili-5 kwaye uyigcine. Abantu bayilelwe ukuba bagcine amafutha emzimbeni xa kukho indlala. Imizimba yethu idla ngokulungelelanisa ukunqongophala kweekhalori kumzamo wokuyigcina homeostasis kwaye ulondoloze oovimba bamafutha.
Ukugcina imeko ekhoyo, amanqanaba e-hormone avuselela umdla wokutya ayanda ghrelin, ngelixa amanqanaba e leptin ithoba umdla wokutya. Olu tshintsho lwehomoni lunokuqhubeka nasemva kokuba ufikelele usukelo lwakho, okwenza kube nzima ukugcina ukwehla kobunzima.
imisipha yakho
Ukuba ulahlekelwa yi-5 kilos ngoncedo lokuzilolonga, umzimba wakho uya kulungelelanisa. Ekuqaleni kwesicwangciso esitsha soqeqesho, kunokwenzeka ukuba ubone iziphumo ezikhawulezayo ekufumaneni imisipha kunye nokulahleka kwamafutha. Umzimba wakho unemeko encinci, ke kuya kufuneka usebenze nzima kwaye uya kutshisa iikhalori ezininzi kunomntu oqhele ukwenza umsebenzi ofanayo.
Iindaba ezimnandi zezokuba ukhula; Iindaba ezimbi zezokuba kuya kufuneka unyuse kancinci kancinci ukuqina, ubude bexesha, kunye/okanye ukuphindaphindeka kokusebenza kwakho ukuze uqhubeke ufumana iziphumo.
Iphupha lakho
Ukuba nomzimba otyebileyo kwandisa amathuba okuba nengxaki yokungalali, kwaye ukuba nokuphazamiseka kokulala kwandisa amathuba okuba utyebe kakhulu.
Iindaba ezimnandi zezokuba ukuphulukana nezo khilogram zingaphezulu kunokuphucula ubuthongo kunye nezinto ezinobungozi bokutyeba. Kuphononongo luka-2012 oluqhutywe ngabaphandi kwiYunivesithi yaseJohns Hopkins School of Medicine, amavolontiya angama-77 atyebileyo okanye atyebileyo achaza ukuphazamiseka kokulala okwahlukeneyo kwaye ahlulwa abe ngamaqela amabini okungenelela: ukutya okunciphisa umzimba okanye ukutya okunciphisa umzimba. umthambo.
Emva kweenyanga ezintandathu, amaqela omabini alahlekelwe yi-7 pounds kunye ne-15% yamafutha esisu. Ngenxa yoko, omabini la maqela aphucule amanqaku awo onke okulala malunga ne-20%. Ngokusekwe kwezi zinto zifunyanisiweyo, ukuphulukana neekhilogram ezili-5 kunokukunceda ulale ngokuvakalayo.