Izindlela eziyi-10 zokunciphisa umzimba unempilo - kanjani ukwehlisa isisindo ngokuhlakanipha?

Ngokuvumelana nomsebenzi walo, Ibhodi Lokuhlela le-MedTvoiLokony lenza yonke imizamo yokuhlinzeka ngokuqukethwe kwezokwelapha okuthembekile okusekelwa ulwazi lwakamuva lwesayensi. Ifulegi elengeziwe elithi "Okuqukethwe Okuhloliwe" libonisa ukuthi i-athikili ibuyekezwe noma yabhalwa udokotela ngokuqondile. Lokhu kuqinisekisa okuyizinyathelo ezimbili: intatheli yezokwelapha kanye nodokotela basivumela ukuthi sinikeze okuqukethwe kwekhwalithi ephezulu ngokuhambisana nolwazi lwamanje lwezokwelapha.

Ukuzibophezela kwethu kule ndawo kuye kwathakaselwa, phakathi kokunye, yiNhlangano Yezintatheli Zezempilo, eyaklomelisa Ibhodi Lokuhlela le-MedTvoiLokony ngesihloko sokuhlonipha esithi Umfundisi Omkhulu.

Ngokusho kososayensi baseBrithani, silahlekelwa isilinganiso seminyaka engu-31 yokuphila ngokuncipha kwesisindo, futhi sisenokungabaza mayelana nokubukeka kwethu. Imiphumela yanoma yikuphi ukudla ngeke ibe unomphela uma imikhuba emidala ingathathelwa indawo emisha. Funda imithetho eyi-10 ezokugcina usesimweni unyaka wonke.

  1. Ukwehla kwesisindo esifanele, ngakho-ke kunempilo, kubangela ukuncipha kancane kancane nokuhlelekile kwesisindo kanye nokugcinwa kwayo okuqhubekayo. Akufanele ulahlekelwe isisindo ngokushesha kakhulu
  2. Akukona konke ukudla okunempilo futhi okuphephile emizimbeni yethu. Ukubonisana nodokotela kunconywa ngaphambi kokuqala noma yikuphi ukudla
  3. Ukulahlekelwa isisindo esifanele akuyona nje ukudla. Kufanele kukhunjulwe ukuthi ukulahlekelwa isisindo nakho kuwumsebenzi womzimba
  4. Ungathola ezinye izindaba ezinjalo ekhasini lasekhaya le-TvoiLokony

Ungaqala kuphi ukwehlisa isisindo?

Uma unqume ukuthi ufuna ukulahlekelwa amakhilogremu ambalwa engeziwe, into yokuqala okufanele ucabange ngayo ukuthi ufuna ukulahlekelwa kangakanani nokuthi isikhathi eside kangakanani. Ukulahlekelwa isisindo ngesivinini esisheshayo akukhuthazwa. Ingenza umonakalo omkhulu kunokuhle.

Ukuncipha kwesisindo ngendlela efanele, okungukuthi ukuncipha okunempilo, kubangela ukuncipha kancane kancane nangokuhlelekile kwesisindo kanye nokugcinwa kwaso okuqhubekayo. Ukwehla kwesisindo okunempilo akukona nje kuphela uhlelo lokudla noma lokudla okunempilo, kodwa futhi kumayelana nendlela yokuphila enempilo ehlanganisa izinguquko zesikhathi eside ekudleni kwakho kwansuku zonke nokuzivocavoca umzimba.

  1. Futhi funda: Ukukhuluphala kwengane akuzona izakhi zofuzo - yimikhuba emibi yokudla!

Ukwehlisa isisindo - khetha ukudla okune-carbohydrate ephansi

Uma ufuna ukwehlisa isisindo, cabanga ukuqala ukuncipha kwakho ngokugwema ushukela kanye nesitashi (isinkwa, i-pasta namazambane). Kungumbono wakudala: iminyaka eyi-150 noma ngaphezulu, kube nenani elikhulu lokudla okuncishiswa kwesisindo okususelwa ekudleni ama-carbohydrate amancane. Okusha ukuthi inqwaba yocwaningo lwesayensi yesimanje ikufakazele lokho, ukudla okunama-carbohydrate aphakathi nendawo ukuya kwaphansi kungaba yindlela ephumelela kakhulu yokwehlisa isisindo.

Yiqiniso, usengakwazi ukwehlisa isisindo kunoma yikuphi ukudla - vele udle amakholori ambalwa kunawashisa. Inkinga ngalesi seluleko esenziwe lula ukuthi ayinaki indlovu ekamelweni: indlala. Abantu abaningi abathandi “ukudla kancane” njengoba lokhu kungaholela endlaleni engapheli.

Ngokushesha noma kamuva, abaningi bangase bayeke futhi baqale ukudla, ngakho kuvamile ukulandela ukudla kwe-yo-yo. Nakuba kufanele ulahlekelwe isisindo kunoma yikuphi ukudla, ezinye zibonakala zenza kube lula kanti ezinye zenza kube nzima kakhulu.

Ukuqinisa i-microflora yamathumbu, uhlelo lokugaya ukudla olusebenzayo kanye nokusheshisa ukushiswa kwamafutha, khetha isethi ye-Do.Best dietary supplement. Uma ufuna ukusiza ukunciphisa umzimba, sebenzisa amaphilisi etiye aluhlaza, azonciphisa amafutha omzimba.

Bheka: Ososayensi bayazi ukuthi bangawugwema kanjani umphumela we-yo

Ukwehlisa isisindo - yidla lapho ulambile

Ungalambi. Iphutha elivamile lapho uqala ukudla okune-carbohydrate ephansi ukunciphisa ukudla kwakho kwe-carbohydrate ngenkathi unciphisa amafutha okudla. Ama-carbohydrate namafutha ayimithombo emibili eyinhloko yamandla emzimbeni, futhi udinga okungenani okukodwa kwakho. Ngakho - ama-carbohydrate aphansi namafutha aphansi = indlala.

Ukugwema kokubili ama-carbohydrate namafutha kungabangela indlala, ukwanda kwesifiso sokudla, nokukhathala. Ngokushesha noma kamuva, abantu abaningi abakwazi ukukuthatha futhi bavele bayeke. Isixazululo kungaba wukudla amafutha amaningi emvelo aqukethwe ekudleni okufana nalokhu:

  1. ibhotela,
  2. ukhilimu onamafutha agcwele,
  3. Amafutha e-Olive,
  4. inyama,
  5. izinhlanzi ezinamafutha,
  6. amaqanda,
  7. uwoyela kakhukhunathi.

Yidla njalo ngokwanele ukuze uhlale unelisekile, ikakhulukazi ekuqaleni kwenqubo yokulahlekelwa isisindo. Ukwenza lokhu ngokudla okune-carb ephansi kusho ukuthi amafutha owadlayo azoshiswa njengophethiloli ngumzimba wakho. Ngesikhathi esifanayo, amazinga e-insulin, i-hormone egcina amafutha, azokwehliswa. Uzoba umshini wokushisa amafutha. Khona-ke uyophinde ube maningi amathuba okuba ulahlekelwe isisindo, ngokuvamile ngaphandle kokuzizwa ulambile.

Lawula ukuthi udla kangakanani. Sebenzisa isikali sekhishi lokudla esitholakala eMakethe ye-Medonet futhi uhlole isisindo nokwakheka kokudla okudlayo.

Funda: Ukulala okuncane kakhulu kukhulisa isifiso sakho sokudla

Ukwehlisa isisindo wukudla okunempilo

Elinye iphutha elivamile ekulandeleni ukudla okune-carb ephansi ukukhohliswa ukukhangisa kokudala kwemikhiqizo ekhethekile "ye-low-carb".

Khumbula!

Ukudla okune-carbohydrate ephansi okusebenzayo kufanele kusekelwe ikakhulukazi ekudleni okunempilo nokungalungiswanga.

Uma ufuna ukwehlisa isisindo, gwema ukudla okukhethekile “okune-carbohydrate ephansi” okugcwele ama-carbohydrate. Kufanele kube sobala, kodwa abathengisi abanobuhlakani benza konke abangakwenza ukuze bathole imali yakho. Bazokutshela ukuthi ungadla amakhukhi, i-pasta, u-ayisikhilimu, isinkwa, noshokoledi omningi ekudleni okune-carb ephansi, inqobo nje uma uthenga igama labo lomkhiqizo. Ngokuvamile zigcwele ama-carbohydrate. Ngakho qaphela futhi ungakhohliswa.

Isibonelo, isinkwa esiphansi se-carbohydrate - uma sibhakwa ngezinhlamvu, ngokuqinisekile akuyona i-carbohydrate ephansi. Yini enye, Ushokoledi one-carb ephansi ngokuvamile ugcwele uhlobo oluthile lotshwala obushukela – i-maltitol – engase empeleni imunce ingxenye ethile yomzimba, kodwa leyo umenzi angayifaki njengama-carbohydrate.

Uma i-maltitol imuncwa, kungenzeka inyuse ushukela wegazi namazinga e-insulin. Ama-carbohydrate asele agcina ekoloni, okungase kubangele ukuqunjelwa kanye nesifo sohudo. Ngaphezu kwalokho, noma yimaphi ama-sweeteners angagcina izifiso zikashukela.

Njengokweseka ukwehlisa isisindo, kufanelekile ukusebenzisa amalungiselelo emvelo, isb I-Slimvit yokulawula isisindo i-Pharmovit etholakala eMakethe ye-Medonet ngentengo evumayo.

Ukwehlisa isisindo ngendlela efanele kusho ukudla lapho ulambile

Ngesikhathi sokudla okune-carb ephansi, kufanele uzame ukudla lapho ulambile. Kodwa ngenzenjani uma ngingalambile? Awu, ungadli nje. Ukudla ukudla okwanele njalo kuzonciphisa ukuncipha kwakho kwesisindo.

Ngaphezu kwalokho, ungakwazi ukweqa ezinye izidlo. Cishe uyazibuza ukuthi ungakwazi yini ukudla ukudla kwasekuseni, futhi ucwaningo luqinisekisa ukuthi awukwazi ukudla. Ungadli ngaphandle uma ulambile – lokhu kusebenza kukho konke ukudla.

Ukulahlekelwa isisindo - qhubeka futhi ubekezele

Ngokuvamile kuthatha iminyaka ukukhuluphala. Ukuzama ukulahlekelwa yikho konke ngokushesha ngokuzilambisa kungase kungasebenzi kahle ngokuhamba kwesikhathi - kunalokho, kungase kube iresiphi ye-"yo-yo effect". Ukuze uphumelele, udinga okuthile okusebenzayo isikhathi eside. Ukwengeza, udinga ukubeka okulindelwe okungokoqobo kwemigomo yakho yezempilo kanye nesisindo somzimba.

Imvamisa, phakathi nesonto lokuqala lokulandela ukudla okuqinile okune-carbohydrate ephansi, uzolahlekelwa cishe ngo-1 - 3 kg, bese kuba nesilinganiso esingaba ngu-0,5 kg ngesonto. Lokhu kusho ukuthi cishe amakhilogremu angama-23 ngonyaka. Kodwa-ke, khumbula ukuthi ukuncipha kwesisindo akwenzeki ngaleli zinga kuwo wonke umuntu - kuncike esisindweni sakho sokuqala, indlela odla ngayo kanye nokuzivocavoca umzimba, kanye nendlela yakho yokuphila iyonke.

Abesifazane abasebasha ngezinye izikhathi balahlekelwa isisindo ngokushesha, mhlawumbe ngokushesha okuphindwe kabili. Ngokulandelayo, abesifazane abangemva kokuya esikhathini bangase bakuthole kunzima kakhulu. Abantu abadla ukudla okune-carbohydrate eqinile kakhulu bangalahlekelwa isisindo ngokushesha, kanye nalabo abavocavoca umzimba kakhulu. Uma unenani elifanele lesisindo eseqile okufanele usilahle, ungaqala ukuncipha ngokushesha - noma kunjalo ekuqaleni, okunye ukulahlekelwa kwesisindo kuyoba ngenxa yokulahlekelwa kwamanzi.

Ukwakheka komzimba we-Omron BF-511 nokuhlaziya isisindo kuzokusiza ukulawula isisindo sakho. Ngenxa yalokho, uzohlola okuqukethwe kwezicubu ze-adipose emzimbeni wakho kanye nemisipha yamathambo.

Amazinga anele e-L-carnitine ekudleni angasekela inqubo yokulahlekelwa isisindo. I-micronutrient isheshisa inqubo yokunciphisa isisindo futhi ifakwe kusithasiselo se-Acetyl L-Carnitine 400mg esivela kumkhiqizo we-Hanoju.

Ukwehlisa isisindo - gwema ama-sweeteners

Abantu abaningi bashintsha ushukela ngama-sweeteners angenawo amakhalori ngenkolelo yokuthi lokhu kuzonciphisa ukudla kwabo kwekhalori futhi kubangele ukuncipha kwesisindo. Lokho kuzwakala kuzwakala. Kodwa-ke, izifundo ezimbalwa zehlulekile ukukhombisa umphumela omuhle osobala wokudla ama-sweeteners angenakhalori esikhundleni sikashukela ojwayelekile ekwehleni kwesisindo.

Ngokwezifundo zesayensi, ama-sweeteners angenawo amakhalori angakhuphula isifiso sokudla futhi alondoloze izifiso zamaswidi. Ucwaningo olulodwa oluzimele lwathola ukuthi Ukushintsha iziphuzo eziqukethe ama-sweeteners angenawo amakhalori emanzini amile kusiza abesifazane ukuba behlise isisindo. Lobu budlelwano bungahle bubangelwe ukwanda kokukhiqizwa kwe-insulin ngokulindela ukuvela koshukela egazini.

Ngaphezu kwalokho, kubantu abazwelayo, amaswidi angenawo amakhalori angagcina isifiso samaswidi futhi aholele ekufiseni ukudla okulula okumnandi noma okunesitashi.

Ukwehlisa isisindo - yidla imifino eminingi

Imifino ivame ukubhekwa njengenye yezidlo ezilula kakhulu ongazidla. Anamakhalori aphansi futhi ane-fiber ephezulu, okusho ukuthi ungawadla kakhulu, uzizwe ugcwele, futhi ungakhulisi ushukela wakho wegazi.

I-fiber ingatholakala ku-Intenson ground flax, ongayithenga ngentengo evumayo ku-Medonet Market. Zama futhi i-acai Intenson berry extract, ngenxa yokuthi uzohlinzeka umzimba ngamaminerali abalulekile namavithamini, kanye ne-fiber esekela inqubo yokulahlekelwa isisindo.

Imifino enamahlamvu aluhlaza ikakhulukazi igcwele amavithamini namaminerali abalulekile. Lokhu kungasiza ekunciphiseni ingozi yokushoda kwezakhi ezingase zibe yinkinga ngokudla okunemingcele.

Ukulahlekelwa isisindo - lala kahle futhi ugweme ukucindezeleka

Ukucindezeleka okungapheli kanye nokungalali ngokwanele kungakhuphula amazinga e-hormone yokucindezeleka i-cortisol emzimbeni. Ngenxa yalokho, ungase uzizwe ulambile futhi ngenxa yalokho ukhuluphale.

Uma ufuna ukunciphisa umzimba, kufanele ubheke izindlela ezingenzeka zokunciphisa noma ukubhekana kangcono nokucindezeleka ngokweqile empilweni yakho. Nakuba lokhu ngokuvamile kudinga izinguquko eziphawulekayo, kungathinta ngokushesha amazinga akho e-hormone yokucindezeleka kanye nesisindo sakho.

Kufanele futhi uzame ukulala kahle, okungcono njalo ebusuku. Uma uwuhlobo lomuntu ohlale evuka ngobudlova ngensimbi ye-alamu, umzimba wakho awusoze waphumula ngokuphelele.

Enye indlela yokulungisa lokhu iwukulala kusenesikhathi ukuze umzimba uvuke ngokuzenzakalelayo, ngaphambi kokuba i-alamu ikhale. Ukulala kahle ebusuku kungenye indlela yokwehlisa amazinga ehomoni yokucindezeleka.

Lapho ulahlekelwa isisindo, khumbula ukusebenza ngokomzimba

Ukulahlekelwa isisindo esifanele akuyona nje ukudla. Kufanele kukhunjulwe ukuthi ukulahlekelwa isisindo nakho kuwumsebenzi womzimba.

Uma uncipha, ukuba matasa kakhulu kwandisa inani lama-calories umzimba wakho owasebenzisayo, amandla, noma umane “uwashise”. Ukushisa amakholori ngokuzivocavoca, kuhlangene nokunciphisa inani lama-calories adliwe, kudala "ukuntuleka kwe-caloric" okuholela ekulahlekelweni kwesisindo.

Iningi lokuncipha kwesisindo kwenzeka ngenxa yokuncipha kokudla kwe-caloric. Kodwa-ke, ubufakazi bubonisa ukuthi okuwukuphela kwendlela yokugcina ukwehla kwesisindo kuwukuvivinya umzimba njalo.

Okubaluleke kakhulu, ukuvivinya umzimba, ngaphezu kokugcina isisindo esinempilo, kunciphisa ingozi yesifo senhliziyo nesifo sikashukela. Ukuzivivinya umzimba nakho kuyasiza ngalokhu:

  1. ukunciphisa umfutho wegazi ophakeme
  2. ukunciphisa ingozi yesifo sikashukela sohlobo 2, isifo senhliziyo, unhlangothi,
  3. ukunciphisa ubuhlungu bamalunga kanye nokukhubazeka okuhlobene,
  4. ukunciphisa ingozi ye-osteoporosis,
  5. ukunciphisa izimpawu zokucindezeleka nokukhathazeka.

Ukusheshisa ukushiswa kwekhalori nokunciphisa isisindo, kufanelekile ukuzama i-Thermogenesis - isengezo sokudla sePanaseus, esingagcini nje ukunciphisa isifiso sokudla, kodwa futhi sibe nomthelela omuhle kumetabolism.

Indlela yokuzivocavoca ukuze wenze ukulahlekelwa isisindo kuphumelele?

Ukuze ulondoloze isisindo sakho esifanele, zivocavoce imizuzu engu-150 yokuzivocavoca kwe-aerobic okunamandla, imizuzu engu-75 yokuzivocavoca kwe-aerobic okunamandla, noma ingxube elinganayo yakho kokubili ngesonto. Ubufakazi obuqinile besayensi bubonisa ukuthi ukuvivinya umzimba kungakusiza ugcine isisindo somzimba esinempilo isikhathi eside kakhulu.

Kodwa-ke, inani eliqondile lomsebenzi womzimba elidingekayo kulokhu alifani kuwo wonke umuntu njengoba lihluka kakhulu kuye ngokuqagela komuntu ngamunye. Ungase udinge okungaphezu kokulingana kwemizuzu engu-150 yokuzivocavoca okumaphakathi ngesonto ukuze ugcine isisindo esinempilo.

Njengomsizi phakathi nokuncipha kwesisindo, finyelela ku-Slimming - ingxube yemithi yemvelo ye-Lorem Vit etholakala ngentengo ekahle eMakethe ye-Medonet.

Futhi hlola: Ukuqeqeshwa kokunciphisa amafutha

Kusho ukuthini ukuvivinya umzimba okumaphakathi kuya phezulu?

Ukuqina okumaphakathi kokuzivocavoca Lokhu kusho ukuthi: uma ukuphefumula kwakho nokushaya kwenhliziyo kushesha ngokuphawulekayo lapho uzivocavoca, kodwa usengaba nengxoxo, ingxoxo cishe ishube ngokusesilinganisweni. Izibonelo zifaka:

  1. ukuhamba ngokushesha,
  2. umsebenzi olula egcekeni (ukusika / ukushanela amaqabunga noma ukusebenzisa umshini wokugunda utshani),
  3. ukususwa kweqhwa okulula,
  4. ukudlala okusebenzayo nezingane,
  5. ukuhamba ngebhayisikili ngesivinini samahhala.

Ukuqina kokuzivocavoca okuphezulu kusho: izinga lokushaya kwenhliziyo yakho liphakeme kakhulu futhi uphefumula kanzima futhi uyashesha ukukhuluma. Izibonelo zifaka:

  1. ukugijima / ukugijima,
  2. ukushushuluza / ukuhamba ngebhayisikili ngesivinini esisheshayo,
  3. ukushushuluza ezweni lonke,
  4. ibhola lezinyawo, ibasketball,
  5. ukweqa intambo.

I-hydration ibalulekile!

Ongoti bokudla okunomsoco kudala bethusa ukuthi kufanele siphuze amalitha amabili amanzi ngosuku. Ngakho-ke, ungaqali usuku lwakho ngenkomishi yekhofi, kodwa finyelela ingilazi yamaminerali ngocezu lukalamula noma ikhukhamba. Yini ongazuza? Inkumbulo engcono nokugxila, i-metabolism esheshayo, i-oxygenation nokuhlanza umzimba, kanye nesikhumba esimanzi.

Akukona konke ukudla okunempilo futhi okuphephile emizimbeni yethu. Kunconywa ukuthi uthintane nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla, ngisho noma ungenakho ukukhathazeka ngezempilo.

Lapho ukhetha ukudla, ungalokothi ulandele imfashini yamanje. Khumbula ukuthi ezinye izidlo, kuhl. izakhi eziphansi ikakhulukazi noma ama-kilojoule anciphisa kakhulu, kanye nokudla okunomsoco kungawohloza umzimba, kube nengozi yokuphazamiseka kwemikhuba yokudla, futhi kungandisa isifiso sokudla, kube nesandla ekubuyeleni ngokushesha esisindweni sangaphambili.

I-mineral ikunikeza ngempela amaphiko, icindezela isifiso sakho sokudla nokunaka: isiza ukulwa ne-cellulite! Amanzi kufanele aphuzwe njalo, ngokuphuza okuncane, hhayi kakhulu. Okungcono hhayi ngesikhathi, kodwa imizuzu eyi-10 ngaphambi nangemva kokudla. Njengomdlalo, kufanelekile ukuba netiye eliluhlaza, i-mint, i-lemon balm kanye ne-chamomile emakhabetheni asekhishini. Zama futhi amaqabunga e-Birch noma amaqabunga kamalibhele amhlophe, lapho uzokwenza khona ukumnika futhi usekele inqubo yokulahlekelwa isisindo. Kuyafaneleka ukufaka i-Acorn Coffee ekudleni kwakho, okuqukethe isitashi esigayeka kalula esikunikeza umuzwa wokugcwala isikhathi eside, okusekela ukuncipha.

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