Indlela Yokuqeda Izibambo Zothando

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Umbuzo: Ngingazisusa kanjani izibambo zothando?

A: Okokuqala, #LoveMyShape impendulo. Uma unezimpawu ezimbalwa zokwelula, zigubhe. Amaqhubu angeziwe nama-bulges lapha nalaphaya? Bamukela. Kepha uma lokho okubona njengokuthi "izibambo zothando" kuyinto eyodwa ekuvimbela ekuzethembeni komzimba okuphelele, ukukhulisa amandla akho kungaba isiqalo esinika amandla umbono wakho womzimba.

Ayikho imfihlo eyodwa kuphela yokuthi ungaziqeda kanjani izibambo zothando-kuyinhlanganisela yezinto. Kuyiqiniso ukuthi impendulo ejwayelekile yokuqeqeshwa kwamandla omzimba ngokuphelele, izikhawu ze-cardio enamandla, ukudla okunomsoco, kanye namasu wokutakula umsindo kuyizihluthulelo zempumelelo yesikhathi eside, kepha kunezindlela eziningi eziyimfihlo zokushisa amafutha esisu.

Mhlawumbe uzwile ukuthi i-cortisol, "i-hormone yokucindezeleka," inesibopho samafutha amaningi esiswini, kepha leyo yingxenye yendaba kuphela. Umzimba wakho ukhiqiza i-cortisol ekuphenduleni ukucindezeleka-ngokomzimba, ngokwengqondo, noma ngokomzwelo. Lokhu kungafaka ukudla okunama-kilojoule aphansi kakhulu (ukuzila ukudla noma indlala), ukutheleleka, ukungalali kahle, ukuhlukumezeka ngokomzwelo, noma ukuzivocavoca okukhulu, kanye nezingcindezi zansuku zonke ezifana nengcindezi yomsebenzi noma izinkinga zobudlelwano.

Ingcindezi nemiphumela ye-cortisol ingaba nomthelela kule nkinga: ucwaningo luxhumanise amazinga aphezulu e-cortisol nokugcinwa kwamafutha omzimba, ikakhulukazi amafutha esiswini e-visceral. Amafutha e-visceral agcwele ngokujule emgodini wesisu nangaphakathi kwezitho zangaphakathi, kanti amafutha "ajwayelekile" agcinwa ngaphansi kwesikhumba (okwaziwa njengamafutha angaphansi). Amafutha e-Visceral awanampilo ikakhulukazi ngoba ayisici esiyingozi senhliziyo nesifo sikashukela. Ngakho-ke, ukhiye wokugwema ukugcina amafutha amaningi ngokweqile maphakathi nokuqeda izibambo zothando unomphela ukulawula impendulo yakho ye-cortisol, noma inani lokucindezeleka emzimbeni wakho.

Nazi izindlela ezine eziholayo zokuxosha isisu, futhi uqiniseke ukuthi ubuka le Mizuzu eyi-10 kwividiyo yesisu esisicaba ngenqubo esheshayo yokuqinisa umugqa wakho ophakathi.

1. Yidla njalo. Ukudla okungekho kuzonyusa amazinga e-cortisol, ngakho-ke hlose ukudla ukudla okuthathu kuya kwezine kusatshalaliswe ngokulinganayo ngangokunokwenzeka usuku lonke. Ngokuvamile ngitshela abantu ukuthi badle njalo emahoreni angu-3.5 kuya kwangu-4 ukuze bagweme ukuhlohla i-insulin. Lokhu futhi kukuvumela ukuthi usebenzise ezinye izindlela ze-hormonal ezizuzisayo ekulahlekelweni kwamafutha ngokungadli kaningi.

2. UNGASEQI ukudla kwasekuseni. Ukweqa ukudla kwasekuseni kuzophoqa umzimba wakho ukuthi udale amahomoni amaningi okucindezeleka (hlola izizathu ezengeziwe zokungeqi ukudla kokuqala kosuku lwakho). Zijwayeze ukudla into yokuqala ekuseni.Phela, usanda kuzila ukudla amahora angu-6-8!

3. Lala ngokwanele ngekhwalithi. Wake waqaphela ukuthi uma usukhathele, ama-carbs namaswidi kubonakala sengathi abiza igama lakho? I-cortisol ephezulu izokwenyusa izifiso zakho zokudla okunamafutha noshukela, kwenze kube nzima kakhulu ukuhlala emzileni.

4. Nciphisa ukuphuza utshwala. Ngaphezu kwamakholori angenalutho asuka ekudleni okunoshukela, ukuphuza utshwala kukhahlela ukugcinwa kwamafutha egiyeni eliphezulu. Lokhu kwenzeka ngoba utshwala bukhipha i-cortisol ecindezela ukukhiqizwa kwe-testosterone (yebo, nabesifazane bakhiqiza i-testosterone). Utshwala bubuye bubangele ukushintshashintsha kukashukela egazini, yingakho ungase uzwe ubuthongo obungaphumuli ngemva kokuphuza (Ushukela wakho osegazini uyacwila ukuze umzimba wakho ukhiphe amahomoni okucindezeleka ukuze ubuye, futhi lawo mahomoni okucindezeleka akuvuse). Ukushintshashintsha kweshukela egazini kungenye into ecindezelayo engaba nomthelela ekugcineni amafutha esiswini. Okufanelekile, ukuba nesiphuzo esisodwa noma ezimbili kanye noma kabili ngeviki yiwona max wokulahleka kwamafutha.

Umqeqeshi womuntu siqu nomqeqeshi wezikhwepha uJoe Dowdell ungomunye wochwepheshe bezokuzivocavoca abafunwa kakhulu emhlabeni. Isitayela sakhe sokufundisa esikhuthazayo nobungcweti obuyingqayizivele lusize ekuguquleni ikhasimende elifaka izihlabani zethelevishini namafilimu, abaculi, abasubathi abangochwepheshe, ama-CEO, namamodeli emfashini aphezulu avela emhlabeni wonke.

Ukuze uthole amathiphu okuqina ochwepheshe ngaso sonke isikhathi, landela u-@joedowdellnyc ku-Twitter noma ube umlandeli wekhasi lakhe le-Facebook.

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