Kanjani ukusheshisa umzimba: 5 Izindlela Simple

Ngakho abantu abaningi abafuna ukwehlisa isisindo somzimba ngokuvamile akhononde isilinganiso sabo ijubane lokugayeka kokudla. Cishe njalo yesibili ukholelwa ukuthi umzimba kuyinto esibi kakhulu kuye, futhi isizathu ukuthi okuphumelela kwesisindo akuyona ukholelwa kakhulu ke uyisenzo esikhulu sokungabi nabulungisa begazi. Ngeke ukuqagela encishisiwe noma likhuphuke wena uqobo bese uphendula umbuzo esisebenzayo "kanjani ukusheshisa umzimba?".

Izimbangela umzimba kancane ngokuvamile amabili. Kungaba ukuthi ingumuntu ophansi (kodwa lokhu ivelakancane) noma kancane ngenxa yokuntuleka yokuphila izinqumo. Uma imbangela yokuqala yonke into icacile, lo somabhizinisi kucacile. Ngakho, ukusetshenziswa amandla kuyehla umzimba kungani?

1. Isigamu-babulawa Ukudla (uma adle esingaphansi 1,000 kcal, futhi le nsizwa - esingaphansi 1400).
2. Low-carbohydrate Ukudla (ngemva ilangabi omlilo ngoba isivuno amafutha kuphela carbohydrate).
3. ukudla okuphansi-amaprotheni (isikhundla Orthodox - kwakukuhle, kodwa umzimba kuyehla).
4. Indlela Yokuphila, kude asebenzayo (umzimba akafundi ukusebenzisa amandla, futhi-ke ngempela awazi ukuthi, esikhathini sokuphela, futhi amandla ichithwa kancane, futhi ukucindezeleka uzizwa kanjalo-njalo).
5. 2 futhi kancane ukudla ngosuku (isb emkhathini avela kubantu indlala, isicanucanu kuya ukudla).

Ubude, sibona 5 Ngakho-ke izizathu, inkinga yethu izixazululo 5.

1. Kanjani ukusheshisa umzimba ngemva indlela yokudla ehambisana nempilo isigamu-babulawa? Thola seqiwe esiye ebhaliswe ekudleni kwakho, kuthi njalo ngemva kwezinsuku ezintathu ukwandisa ikhalori 100 kcal ngayinye, ukuze sifike endaweni ethile ukubaluleka okungenani 1400 kilojoule kwabesifazane 1800 kwabesilisa.
2. Uchithe esingaphezu kwesonto ukudla like "ezibiyele". Yiqiniso, kudinga eziningi umzamo, okuyiwona ungakwazi sihlonishwe, kodwa lokho umzamo kuphela wachitha cishe lutho - iningi isisindo esidlule - glycogen, amanzi kanye muscle amaprotheni. Uma Slastenov ubuchopho awunazo glucose igazi, ikakhulukazi kwemisipha izicubu ayafa, njengoba chemical kulula ukudlula ukuze ujike amafutha ibe yi-glucose kokumethemba. Amafutha ngaphandle carbohydrate akuyona ziphele nya, futhi ubuthi nathi, kuphenduke emizimbeni ketone. Ngakho uma ubuza ukuthi kusheshiswe umzimba ngesikhathi "esibhedlela ezibiyele" kufanele belulekwe ukuba angaqhubeki nokwenza lokhu kuyalimaza kakhulu nezinso isibindi Ukudla. Okokuqala Yiqiniso, ikhilogremu noma amabili emuva, kodwa ekugcineni bazohamba uma Ungeqisi it ne kilojoule. Futhi ngaphambi kokuba lokho kwenzeke ukusheshisa umzimba, akumelwe ube 20 amagremu carbohydrate ngosuku, futhi 200, kodwa hhayi ngesikhathi, futhi kuhlukane ngo-4 ukulaliswa esibhedlela. Futhi makube -carbohydrate ayinkimbinkimbi.
3. Ngakolunye uhlangothi, kumelwe ukudla okungenani 1.5 g amaprotheni kg mass umzimba ngamunye ngaphandle amafutha. Fat mass khulula ingabalwa emva ukuzimisela iphesenti fat. Ngokwesibonelo, isisindo kulinganiselwa - kg 60, ngaphandle amafutha. Ngakho, Kufanele udliwe okungenani u-90 amagremu amathathu amaprotheni ngefomu okumsulwa. 100 g inkukhu ke mayelana 20g, namanje okuhle ukudla ngesimo yenkomo iphilile ephansi fat ushizi, ezinye izinhlobo ushizi.
4. Kanjani ukwandisa umzimba ngumuntu umthwalo? Lokhu arcade kwenziwa ngosizo umthwalo amandla. Okungukuthi, kungenzeka ukuthi ekusebenziseni ejimini noma ekhaya nge isisindo somzimba wabo siqu. Kuphela benza kumele kube nzima kakhulu. Okulandelayo ku-ukuphumelela izindlela - ukuqeqeshwa isikhawu. Okungukuthi, ngokwesibonelo, kudingeka ukusebenzisa ngeminithi elilodwa ngesivinini esiphezulu - bese ezimbili phakathi. Isikhathi kungenzeka nhlobonhlobo ngokuvumelana inhlalakahle. Futhi ngcono exchange futhi cardio ukuqeqeshwa, okungukuthi, egijima, ukubhukuda, usheshe futhi unqamule izwe. Kunoma ikuphi, umthwalo kumele lenyuke.
5. Kanjani ukusheshisa umzimba, uma ujwayele ukudla ezingavamile? Une ukuphoqa ngokwakho ukudla okungenani njalo ngemva kwamahora 4, umqashi amanga ukuthi une prediabetes futhi kudingeka badle ngezikhathi ezithile.

Ngokuvamile, noma kunjalo kungenzeka ukwandisa energy ukusetshenziswa komzimba lapho esephumule, ngisho uma sicasuka ukuze lizwe. Futhi isisindo ngokushesha uzofuna phansi, yebo, uma jikelele energy balance - ezingezinhle.