Ungalahla kanjani amafutha esiswini

-Delile

• Ukudla ukuze ulahlekelwe ngamafutha asendaweni
• Ukuzivocavoca ukulahlekelwa amafutha esiswini
• 1. Ukuzivocavoca ukuze ulahlekelwe ngamafutha aphezulu esiswini
• 2. Ukuzivocavoca ukuze ulahlekelwe ngamafutha angaphansi esiswini
• 3. Ukuzivocavoca ukuze ulahlekelwe ngamafutha asesiswini oblique

Indlela engcono kakhulu yokulahla amafutha esiswini futhi womise isisu sakho ukwenza izivivinyo zasendaweni, ezinjengokuhlala phansi, okuhambisana nokudla okunama-kilojoule amaningi kanye namafutha, ngaphansi kokuholwa nguthisha wezemfundo yomzimba kanye nongoti wezokudla.

Ngaphezu kwalokho, izithasiselo zingasetshenziselwa ukushisa amafutha, ngaphansi kokuqondiswa kochwepheshe, njenge-L-carnitine, i-CLA noma i-enzyme ye-Q10, eyenza ukulahleka kwamafutha asesiswini asendaweni ngokubhubhisa amadiphozi amafutha, ngenkathi ikhulisa amazinga amandla namandla emisipha .

Ukulahlekelwa amafutha esiswini kubalulekile ngoba ngaphezu kokuthuthukisa isithombe somzimba, ukuqoqwa kwamafutha phakathi kwe-viscera kwandisa ingozi yesifo senhliziyo. Nakhu ukuthi ungawaqeda kanjani amafutha we-visceral.

Bona kuvidiyo engezansi iresiphi emnandi nge-zucchini ukufaka esikhundleni se-pasta nezinye izeluleko ezinhle:

Ukudla ukuze ulahlekelwe ngamafutha asendaweni

Ukudla okuzolahla amafutha esiswini kumele kube nama-calories aphansi ngakho-ke izithelo ezisawolintshi, ezifana ne-orange noma i-kiwi, kufanele zibe yingxenye yokudla, ngoba zinama-calories aphansi futhi zinamanzi amaningi.

Ekudleni ukuze ulahlekelwe ngamafutha esiswini, ukudla okuyimithombo yama-carbohydrate, njenge-rice, i-pasta noma isinkwa, akufanele kukhishwe, kepha kudliwe ngamanani amancane nakuhlobo oluphelele.

Ngaphezu kwalokho, ekudleni ukuze ulahlekelwe ngamafutha esiswini, ukudla okufana nalokhu:

1. Ukudla okuthosiwe namakhekhe;
2. Ushizi ophuzi;
3. U-ayisikhilimu namaswidi;
4. Izoso;
5. Iziphuzo ezidakayo neziphuzo ezibandayo.

Ukwelekelela ekudleni futhi uthole isisindo esinciphile, kufanele udle ukudla okunothe ngamaprotheni, njengeqanda, i-tuna noma inkukhu, kepha isazi sokudla okunempilo singancoma ukudla okwanele izidingo zansuku zonke zomuntu, ngokuhlonipha ukuthanda kwakhe.

Ukuzivocavoca ukulahlekelwa amafutha esiswini

Ukuzivocavoca ukulahlekelwa ngamafutha esiswini kungahlukaniswa ngezinhlobo ezi-3:

1. Ukuzivocavoca ukuze ulahlekelwe ngamafutha aphezulu esiswini

Lala phansi, ubheke phezulu, imilenze yakho igobile bese uphakamisa umhlane, njengoba kukhonjisiwe esithombeni ngenhla. Yenza okuningi ngangokunokwenzeka futhi wandise isisu esingu-1 ngaphezulu usuku ngalunye.

2. Ukuzivocavoca ukuze ulahlekelwe ngamafutha angaphansi esiswini

Lala phansi, ubheke phezulu, imilenze yakho iqonde bese uyiphakamisa, ndawonye ubeke ibhola eliphakathi phakathi kwezinyawo zakho bese uphakamisa imilenze yakho phansi uye ekuphakameni okuboniswe esithombeni. Kwenze iminithi elingu-1, uphumule imizuzwana engu-10 bese wenza amasethi amathathu ngaphezulu.

3. Ukuzivocavoca ukuze ulahlekelwe ngamafutha asesiswini oblique

Lala phansi, ubheke phezulu nezandla zakho ngemuva kwekhanda lakho. Ngemuva kwalokho, goba imilenze yakho, uyiphakamise phansi bese udonsela idolo lakho langakwesokudla esifubeni sakho, ngenkathi uphakamisa umhlane wakho phansi bese ujikelezisa isifuba sakho ukuthinta idolo lakho langakwesokudla ngendololwane yakho yangakwesobunxele. Phinda ukunyakaza okufanayo kolunye uhlangothi.

Ngaphezu kwesisu, kubalulekile ukwenza okungenani imizuzu engama-30 yokuzivocavoca umzimba, njengokuhamba, ukugijima noma ukubhukuda, njengoba kusiza ukushisa amafutha esiswini. Bona futhi: izivivinyo ezi-3 zokwehlisa amanoni emuva.