Ungasithola kanjani isisu esichaziwe

-Delile

• Ungasithola kanjani isisu esichaziwe
• Ukudla ukuze kuzuzwe isisu esichaziwe
• Ukuzivocavoca umzimba ukucacisa isisu

Ukuze ube nesisu esichaziwe, kuyadingeka ukuthi ube namaphesenti amafutha aphansi emzimbeni, asondele kuma-20% kwabesifazane no-18% kwabesilisa. Lawa magugu asengaphansi kwamazinga ezempilo.

Kokubili ukuzivocavoca kanye nokudla okuqondisiwe, kokulahleka kwamafutha nokuba nesisu esichaziwe, kufanele kulandelwe,okungenani izinyanga ezi-3. Ngale ndlela, kungenzeka ukubuka, ukuhlola imiphumela nokwenza izinguquko ekuqeqesheni noma ekudleni, ukuze ufinyelele esiswini esichaziwe ngokushesha.

Isikhathi sokufinyelela esiswini esichaziwe sesiseduze izinyanga ezintathu, ukubala ku-index fat fat (BMI) esondele ku-18 nokuqeqeshwa okwenziwe kwasendaweni futhi okuhlelwe kahle, ngochwepheshe oqeqeshiwe wokuzivocavoca umzimba.

Ungasithola kanjani isisu esichaziwe

Ukuze ube nesisu esichaziwe kubalulekile uku:

• Ukwehla kwesisindo (uma inani lamafutha omzimba liphezulu)
• Yiba nokudla okunamafutha aphansi, okuhlosiwe
• Yenza ukuzivocavoca umzimba njalo okubandakanya ukusetshenziswa kwamandla aphezulu

Amafutha omzimba kunzima kakhulu ukuwashisa, ikakhulukazi esiswini sabesifazane, ngoba isibeletho sitholakala kuleso sifunda futhi sigcwele amafutha. Kungakho nje ukuqeqeshwa kungasizi ukufinyelela ngokushesha esiswini esichaziwe, uma kunokudla okuncane kwamafutha ekudleni.

Ukudla ukuze kuzuzwe isisu esichaziwe

Ukudla ukufeza isisu esichaziwe kufanele kubandakanye:

1. Ukungenisa amanzi njalo. Amanzi, ngaphezu kokusiza ukugcina amathumbu ejwayelekile, asiza ukuqeda ubuthi emzimbeni, ukugcina umzimba nezitho, ezinjengezinso nesibindi, ziphilile.
2. Gwema ukudla amafutha. Isu elihle lokwehlisa ukusetshenziswa kwamafutha ukuqala ngokususa amafutha agcwele futhi lokho kufaka lokho ibhotela, amafutha asuka enyameni nokudla okusetshenzisiwe,njenge-lasagna noma amakhukhi nabaqhekezi. Isiphakamiso lapha ngukudla ukudla kwemvelo, ngaphandle kokucutshungulwa.
3. Yidla ukudla okunothile njalo. Lokhu kusho ukudla ukudla okuhlukahlukene, okungcono okuvela emvelweni, ngamanani amancane futhi njalo, njalo emahoreni ama-3, ngokwesibonelo, usuku lonke. Lokhu kuzogcina ijika le-glycemic lilawulwa futhi inhlalakahle yomzimba nengqondo. Umphumela walo mkhuba ukunciphisa ama-calories asetshenziswa nsuku zonke.

Ukuzivocavoca umzimba ukucacisa isisu

Ukuzivocavoca okungcono kakhulu kokuba nesisu esichaziwe yileso esisebenza esifundeni sesisu, njengeplangwe lesisu noma i-hypopressive gymnastics, isibonelo. Bona ukuthi ungayenza kanjani ibhodi kule vidiyo:

Ukuze uthole imiphumela emihle, lezi zivivinyo kufanele zenziwe nsuku zonke. Uma uzwa noma ibuphi ubuhlungu lapho wenza noma ikuphi kwalokhu kuzivocavoca, kufanele ufune ukuqondiswa kochwepheshe ukuze ukwenze.