Izindlela eziyi-17 ezilula zokuqeda izibambo zothando

-Delile

• 1. Sika ushukela ongeziwe
• 2. Gxila Emafutheni Anempilo
• 3. Gcwalisa i-Fiber
• 4. Hambisa Usuku Lonke
• 5. Ukucindezeleka Ngaphansi
• 6. Phakamisa Izisindo
• 7. Lala ngokwanele
• Faka ku-Whole-Body Moves
• 9. Thuthukisa Ukudla Kwakho Amaprotheni
• Khulisa i-Cardio Yakho
• 11. Phuza Amanzi Ukuze Uhlale Unamanzi
• 12. Faka ku-Complex Carbs
• 13. Zama i-HIIT Workout
• 14. Zijwayeze Ukudla Okunengqondo
• Hlanganisa i-Abs yakho nama-Pilates Moves
• 16. Nciphisa Utshwala
• 17. Yidla Ukudla Okuphelele
• Okusemqoka

Ngaphandle kwegama labo elihle, akukho okuningi okuthandayo mayelana nezibambo zothando.

Izibambo zothando elinye igama lamafutha amaningi ngokweqile ahlala ezinhlangothini zokhalo bese elenga ngaphezulu kwesihlangu sebhulukwe. Eyaziwa nangokuthi i-muffin top, la mafutha angaba yinselele ukulahlekelwa.

Abantu abaningi bazama ukukhomba le ndawo ethize ngama-crunches ohlangothini angapheli nezinye izinyathelo zesisu eziqonde kuma-oblique, imisipha eyehla ezinhlangothini zomzimba.

Kodwa-ke, lena akuyona indlela ephumelelayo yokulahlekelwa izibambo zothando (1, 2).

Ukuze ususe izibambo zothando okuhle, uzodinga ukwenza ushintsho ekudleni, kokuzivocavoca kanye nendlela yokuphila.

Nazi izindlela eziyi-17 zemvelo zokususa izibambo zothando.

1. Sika ushukela ongeziwe

Ukudla okunempilo kubalulekile lapho uzama ukulahla amafutha kunoma iyiphi indawo yomzimba. Ukudonsa ushukela ongeziwe kungenye yezindlela ezingcono kakhulu zokuhlanza indlela odla ngayo.

Ushukela owengeziwe utholakala ekudleni naseziphuzweni ezinjengamakhukhi, amaswidi, iziphuzo zezemidlalo nama-sodas. Leli gama alisebenzi kushukela wemvelo otholakala ekudleni okunempilo njengezithelo zonke.

Ngaphandle kokuxhunyaniswa nokubulawa kwezinkinga zezempilo, ezinjengesifo senhliziyo, isifo se-metabolic kanye nesifo sikashukela, ukudla ushukela owengeziwe kakhulu kungaholela ekukhuleni kwamafutha omzimba, ikakhulukazi esiswini (,,).

Ama-sweeteners afana noshukela wasetafuleni, isiraphu yommbila we-high-fructose (HFCS), uju kanye nompe we-agave konke kuqukethe ushukela olulula obizwa nge-fructose.

Ucwaningo oluningi lukhombisile ukuthi i-fructose, ikakhulukazi evela kuziphuzo ezinoshukela, ibangela ukwanda kwamafutha esiswini (,,).

Futhi, ukudla okuningi okunoshukela kulayishwe ama-calories kodwa aqukethe izakhamzimba ezimbalwa. Ukunciphisa inani leshukela elengeziwe ekudleni kwakho kungasiza ukunciphisa amafutha omzimba, kufaka phakathi izibambo zothando.

2. Gxila Emafutheni Anempilo

Ukugcwalisa amafutha anempilo njengokwatapheya, uwoyela womnqumo, amantongomane, imbewu nezinhlanzi ezinamafutha kungasiza ekunciphiseni okhalweni lwakho.

Amafutha enempilo awagcini ngokunambitha okumnandi, akusiza uzizwe ugcwele, okwenza ukuthi udle amakhalori ambalwa usuku lonke.

Ucwaningo olulodwa lwabantu abangaphezu kwe-7,000 luthole ukuthi lapho ababambiqhaza bedla ukudla okunamafutha amaningi aseMedithera okunezelwa ngamafutha omnqumo, balahlekelwa isisindo esikhulu kakhulu futhi banqwabelana ngamafutha esisu angaphansi kunalawo adla ukudla okunamafutha amancane ().

Ukufaka okunye ukudla okunomsoco omncane ngamafutha enempilo kungakusiza ulahlekelwe ngamafutha omzimba. Lokhu kungaba lula njengokungeza izingcezu ezimbalwa zikakwatapheya ezihlwabusayo ekudleni kwakho.

Eqinisweni, olunye ucwaningo lukhombisile ukuthi abantu abadla ukwatapheya bavame ukukala kancane futhi babe namafutha amancane esiswini kunalawo angenawo ().

Noma amafutha anempilo enama-calories amaningi, ukufaka amanani alinganiselayo ekudleni kwakho kungakusiza uchithe amakhilogremu.

3. Gcwalisa i-Fiber

Ukungeza ukudla okunothe ku-fiber encibilikayo enkambisweni yakho yansuku zonke kungakusiza ukuqeda izibambo zothando olunenkani. I-fiber encibilikayo itholakala ekudleni okufana nobhontshisi, amantongomane, i-oats, imifino nezithelo.

Kukusiza ukuthi uhlale uzizwa ugcwele isikhathi eside ngokunciphisa ukugayeka kokudla kanye nokwehla kwemizwa yendlala.

Imizwa ende yokugcwaliswa kwe-fiber okukhonjisiwe ikhonjisiwe yokwehlisa inani lama-calories abantu abalidla usuku lonke, okuholela ekwehliseni isisindo ().

Ucwaningo oluthile lukhombisile ukuthi lapho abantu bekhulisa inani le-fiber encibilikayo abayidla ngama-gramu ayi-10 ngosuku ngaphezulu kweminyaka emihlanu, balahlekelwe isilinganiso sama-3.7% wamafutha abo e-visceral, uhlobo oluyingozi lwamafutha esisu (12).

Ngaphezu kwalokho, ukudla okuphelele okunothe ku-fiber encibilikayo ngokuvamile nakho kugcwele izakhamzimba. Futhi, zilungile kubhaktheriya obunobungane, obukhuthaza impilo emathunjini akho ().

4. Hambisa Usuku Lonke

Ukuthola izindlela ezilula zokwandisa inani lamakhalori owashisayo usuku lonke kuyindlela enhle yokulahlekelwa ngamafutha omzimba amaningi.

Abantu abaningi bahola izindlela zokuphila ezihleli phansi kanye nemisebenzi yedeski yokusebenza ebandakanya ukuhlala amahora amaningi. Ucwaningo lukhombisa ukuthi ukuhlala isikhathi eside akukuhle empilweni yakho noma okhalweni lwakho.

Ucwaningo olulodwa lwabantu abangama-276 luthole ukuthi yonke imizuzu engu-15 yokwenyuka kokuhlala phansi yayihlotshaniswa nokukhuphuka kosayizi okhalweni ongu-0.05-intshi (0.13-cm). Ukuziphatha kokuhlala phansi kuchazwe njengokuhlala phansi noma ukuhlala ().

Ukwakha umkhuba olula njengokusetha i-timer njalo uhhafu wehora ukuvuka uhambe uye emanzini opholile kungenza umehluko omkhulu wokwehlisa isisindo.

Ukutshala imali ku-pedometer kuyindlela enhle yokulandela izinyathelo zakho bese ubona kahle ukuthi uhamba kangakanani emini.

5. Ukucindezeleka Ngaphansi

Ukuba nengcindezi kunomthelela omubi empilweni yakho engokwengqondo nengokomzimba, futhi kungakubanga nokuthi uthole amafutha esiswini.

Lokhu kungenxa yokuthi ukucindezeleka kudala ukukhiqizwa kwe-hormone cortisol. Eyaziwa nangokuthi "i-hormone yokucindezeleka," i-cortisol ikhiqizwa yizindlala zakho ze-adrenal ekuphenduleni izimo ezicindezelayo.

Yize lo kungumsebenzi ojwayelekile, ukucindezelwa isikhathi eside nokuchayeka ngokweqile ku-cortisol kungadala imiphumela emibi engafuneki njengokukhathazeka, ikhanda, izingqinamba zokugaya ukudla nokuzuza kwesisindo (,,).

Izifundo eziningi zixhumanise amazinga akhuphukile e-cortisol ngokuzuza kwesisindo, ikakhulukazi ezungeze i-midsection (,,).

Ukunciphisa ukucindezeleka nokuvimbela amafutha esiswini, gxila emisebenzini efana ne-yoga nokuzindla okukhonjisiwe ukunciphisa amazinga e-cortisol (,).

6. Phakamisa Izisindo

Ukwenza noma yiluphi uhlobo lokuzivocavoca umzimba kungakusiza ukuthi ulahlekelwe yizibambo zakho zothando, kepha ukwengeza ukuqeqeshwa kwesisindo esimisweni sakho kungasiza kakhulu.

Amagama okuqeqeshwa kwesisindo, ukuqeqeshwa kwamandla nokuqeqeshwa kokumelana ngokuvamile ayashintshana. Konke kusho ukuvumelanisa imisipha yakho nohlobo oluthile lokumelana nokwakha amandla akho.

Ngenkathi ukuqeqeshwa kwe-aerobic kuvame ukushisa amakhalori amaningi ngesikhathi sokuzivocavoca, ukuqeqeshwa kokumelana kusiza umzimba ukuthi wakhe imisipha emincane futhi ushise amakholori amaningi lapho uphumule.

Ukuhlanganisa ukuqeqeshwa kokumelana nokuzivocavoca nge-aerobic kukhonjisiwe ukuthi kusebenza kakhulu ekushiseni amafutha esiswini.

Eqinisweni, isifundo esisodwa sabantu abangama-97 abakhuluphele ngokweqile nabakhuluphele kakhulu sathola ukuthi inhlanganisela yokumelana nokuzivocavoca nge-aerobic ibisebenza kakhulu ekwehliseni isisindo somzimba nesisindo samafutha esiswini kunokuzivocavoca umzimba noma ukuqeqeshwa kwamandla kukodwa ().

Futhi, ukuqeqeshwa kokumelana kunika umzimba wakho amandla amancane, kukusize ushise ama-calories amaningi usuku lonke (24).

7. Lala ngokwanele

Njengokuxineka, ukungalali ngokwanele kwandisa amazinga e-cortisol emzimbeni, okungaholela ekutholeni isisindo.

Ucwaningo lukhombisile ukuthi abantu abangalali bavame ukukala kakhulu futhi babe namafutha amaningi emzimbeni kunalabo abalala ngokwanele.

Ucwaningo olulodwa olwalulandela abantu abangaphezu kuka-1 000 iminyaka emihlanu lwathola ukuthi labo abalala ngaphansi kwamahora amahlanu ubusuku ngabunye babenesisindo esiningi futhi benamafutha amaningi esiswini kunalabo abalala amahora ayisikhombisa kuya kwayisishiyagalombili ubusuku ngabunye ().

Ukuntuleka kokulala kuye kwaxhunyaniswa nengozi eyengeziwe yesifo sikashukela nokukhuluphala (,).

Ukuzivikela ekutholeni isisindo ngenxa yokungalali ngokwanele, phokophela ukuthola amahora wokulala angaphazanyiswa ayisikhombisa kuya kwayisishiyagalombili ubusuku ngabunye.

Faka ku-Whole-Body Moves

Ukugxila ekusebenzeni kwengxenye yomzimba wakho ekukhathaza kakhulu kungaba yisilingo, kepha ukuzivocavoca umzimba wonke kungaba yindlela ephumelela kakhulu yokunciphisa izibambo zothando.

Ukuqeqeshwa kweSpot akuyona indlela efanelekile yokulahlekelwa amafutha anenkani futhi kukhonjisiwe ukuthi ayisebenzi ezifundweni eziningana (, 29).

Indlela engcono yokulahlekelwa ngamafutha omzimba ukumelana nokufaka ukuhamba komzimba wonke ekuzivocavoca umzimba kwakho futhi ungeze ekuvivinyweni kwe-aerobic okusebenza inani elikhulu lemisipha ngasikhathi sinye.

Ucwaningo lukhombisile ukuthi izivivinyo ezisebenza umzimba wonke, njengama-burpees noma ukusebenzisa izintambo zempi, zishisa ama-calories amaningi kunokuzivocavoca kwendabuko njengama-push-ups ().

9. Thuthukisa Ukudla Kwakho Amaprotheni

Ukungeza amaprotheni asezingeni eliphakeme ekudleni kwakho kungakusiza ulahlekelwe ngamafutha futhi ugcine isisindo esinempilo. Amaprotheni akusiza ukuthi uhlale ugcwele phakathi kokudla futhi anganciphisa nesifiso sokudla okulula ().

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi izidlo ezinothe ngamaphrotheni zisebenza kangcono ekwehliseni amafutha esiswini kunokudla okunama-protein amancane,,).

Ngokwengeziwe, ukulandela ukudla okunamaprotheni amaningi kungakusiza ugcine isisindo sakho uma usufinyelele umgomo wakho ().

Ukufaka imithombo yamaprotheni esezingeni eliphakeme njengamaqanda, amantongomane, imbewu, imidumba, izinhlanzi zasolwandle, izinkukhu nenyama ekudleni kwakho kungasiza ukunciphisa amafutha amaningi, kufaka phakathi izibambo zothando.

Khulisa i-Cardio Yakho

Ukuzivocavoca kwenhliziyo noma kwe-aerobic kuchazwa njenganoma yimuphi umsebenzi ophakamisa izinga lokushaya kwenhliziyo yakho isikhathi eside.

Ukuvivinya umzimba nge-aerobic kusiza ukushisa amakhalori futhi kunciphise amafutha amaningi emzimbeni, angasiza ekunciphiseni izibambo zothando (, 36).

Abantu abaningi bazizwa besatshiswa wukuqina okuphezulu kokunye ukusebenza kwe-aerobic, njengokuphotha noma ukugijima. Kodwa-ke, kunokuningi okunomthelela ophansi, ukusebenzisa okuhle kwe-aerobic okulula ukukwenza.

Ukubhukuda, ukusebenzela umshini okwe-elliptical noma ukumane uhambe ibanga elisheshayo zonke izindlela ezinhle kakhulu zokungena enkambisweni yokuzivocavoca umzimba ye-aerobic.

Ochwepheshe abafana namaCenter for Disease Control and Prevention bancoma okungenani imizuzu engu-150 ngesonto yokuzivocavoca umzimba ngamandla. Lokho cishe imizuzu engama-20 ngosuku ().

11. Phuza Amanzi Ukuze Uhlale Unamanzi

Ukuhambisa kahle umzimba wakho kufanele ube nempilo efanelekile.

Yize amanzi eyiwona uketshezi olungaphuzwa kakhulu, abantu abaningi bathambekele ekufinyeleleni iziphuzo ezinoshukela njengeziphuzo zemidlalo, itiye nejusi lapho bezizwa bomile.

Amakhalori noshukela otholakala kuziphuzo ezinoshukela kunezela futhi kungadala ukuthi uthole amafutha azungeze okhalweni.

Ucwaningo lukhombisile ukuthi ukuphuza kakhulu iziphuzo ezinoshukela kuxhunyaniswe nokuzuza kwesisindo, ikakhulukazi endaweni yesisu (,).

Ngaphezu kwalokho, ama-calories anguketshezi awanamphumela ofanayo endlaleni njengokudla okuqinile, okwenza kube lula ukuphuza inani eleqile lamakhalori noshukela ().

Esikhundleni seziphuzo ezinoshukela, hydrate ngamanzi alula noma akhanyayo, noma itiye elingenashukela.

12. Faka ku-Complex Carbs

Ukushintshanisa ama-carbohydrate acwengekile njengesinkwa esimhlophe, ipasta nelayisi elimhlophe lama-carbs axinene nomsoco njengamazambane, ubhontshisi, i-oats nelayisi elinsundu kungakusiza uchithe amafutha esiswini.

Ngokungafani nama-carbs acwengekile akushiya uzizwa ulambile, ama-carbs ayinkimbinkimbi akugcina uzizwa wanelisekile usuku lonke futhi angakusiza udle kancane.

Lokhu kungenxa yokuthi ama-carbohydrate ayinkimbinkimbi agaywa kancane kancane ngenxa yokuqukethwe kwawo kwe-fiber ephezulu.

Ucwaningo lukhombisile ukuthi ukufaka ama-carbohydrate acebile e-fiber ekudleni kwakho kungakusiza wehlise isisindo, okungasiza ukunciphisa izibambo zothando (,).

Ucwaningo olulodwa lwabantu abangama-48 luthole ukuthi labo abadla i-oatmeal ngesikhathi sokudla kwasekuseni bahlala begcwele ngokwengeziwe futhi badle kancane ekudleni kwasekuseni nangesikhathi sasemini kunalabo abadla okusanhlamvu ().

Ukukhetha ama-carbohydrate acebile anefayibha ngaphezu kwama-carbohydrate acwengekile kuyindlela enhle yokwehlisa isisindo futhi ulahle izibambo zothando.

13. Zama i-HIIT Workout

Ukuqeqeshwa kwesikhawu esiphakeme kakhulu (i-HIIT) kungaba enye yokusebenza okuphumelela kakhulu kokulahlekelwa ngamafutha omzimba.

Ukuzivocavoca nge-HIIT kufaka phakathi ukuqhuma okuncane kokuzivocavoca okukhulu kwe-aerobic, ngakunye kulandelwa isikhathi sokululama. Lokhu kuzivocavoca umzimba kuyashesha futhi kuyasebenza, futhi izifundo eziningi zikhombisile ukuthi zingakusiza ulahlekelwe ngamafutha omzimba.

Ukubuyekezwa kwakamuva kwezifundo eziyi-18 ezibandakanya abantu abangaphezu kuka-800 kutholakale ukuthi i-HIIT ibisebenza kakhulu ekwehliseni amafutha omzimba nasekuthuthukiseni ukuqina kwe-cardiopulmonary kunokuzivocavoca kwendabuko, amandla aphansi, nokuqhubeka ().

Ngokwengeziwe, i-HIIT ikhonjiswe njengethuluzi elinamandla ngokumelene namafutha esiswini.

Ucwaningo olulodwa olubandakanya abesifazane abangama-39 luthole ukuthi ukwengeza i-HIIT ekusebenzeni bekusebenza kangcono ekwehliseni amafutha esiswini kunokuqeqeshwa kwendabuko kukodwa (45).

Ngaphezu kwalokho, ukusebenzisa i-HIIT kusha ithani lama-calories esikhathini esifushane, okusho ukuthi awudingi ukuchitha amahora ejimini ().

14. Zijwayeze Ukudla Okunengqondo

Ukugxila ekudleni kwakho nokunaka kakhulu indlela ozizwa ngayo ngenkathi udla kungakusiza ukuthi uchithe amakhilogremu kusuka ku-midsection yakho.

Ukudla ngokucophelela kungumkhuba ongakusiza ukuthi ulawule imikhuba yakho yokudla futhi kungaholela ekutheni usebenzise ama-calories ambalwa.

Ukudla ngengqondo kufaka ukunaka indlala nokugcwala kokudla, ukudla kancane ngaphandle kokuphazamiseka nokuqonda ukuthi ukudla kuyithinta kanjani imizwa yakho nempilo yakho.

Le kuyindlela enhle yokuthola impilo, ngokomzimba nangokwengqondo, futhi kukhonjiswe ukuthi kuyindlela ephumelelayo yokwehlisa isisindo.

Ucwaningo olulodwa lwabesifazane abangama-48 abakhuluphele ngokweqile nabakhuluphele kakhulu luthole ukuthi izindlela zokudla ezicatshangelwe kahle ziholele ekulahlekelweni okukhulu kwamafutha esiswini kanye nokwehliswa kwamazinga e-cortisol, uma kuqhathaniswa nokungangeneleli ().

Ngaphezu kwalokho, ukuzijwayeza ukudla ukudla engqondweni kungakusiza ugcine isisindo esinempilo uma usufinyelele umgomo wakho (,).

Hlanganisa i-Abs yakho nama-Pilates Moves

Kungaba nzima ukuthola ukuzivocavoca okusebenzayo okujabulela ngempela.

Ngenhlanhla, ama-pilates ayindlela elula yokuzivocavoca umzimba enenzuzo yokuthambisa i-abs. Umkhuba usiza ukuthuthukisa ukuguquguquka, ukuma namandla ayisisekelo ().

Ukungeza ukusebenza kwepilates esimisweni sakho kungakusiza nokuthi wehlise isisindo futhi unciphise okhalweni lwakho.

Ucwaningo olulodwa lwabesifazane abangama-30 abakhuluphele ngokweqile nabakhuluphele kakhulu luthole ukuthi amasonto ayisishiyagalombili ama-pilates anciphise kakhulu amafutha omzimba, umjikelezo wesinqe kanye nomjikelezo we-hip ().

Ama-pilates angashintshwa ngokuya ngezinga lakho lokuqina futhi kufanelekile kuyo yonke iminyaka.

Eqinisweni, isifundo esisodwa sabesifazane asebekhulile abangama-50 abaneminyaka engama-60 nangaphezulu sithole ukuthi amasonto ayisishiyagalombili ama-mat pilates anciphise kakhulu amafutha omzimba ngenkathi enyusa isisindo somzimba ().

16. Nciphisa Utshwala

Indlela elula yokusika ama-calories bese wehlisa isisindo ukunciphisa iziphuzo ezidakayo.

Ukuphuza kakhulu utshwala kuxhunyaniswe nokukhuluphala nokukhuphuka kwamafutha omzimba, ikakhulukazi phakathi nendawo (,).

Kokunye ukuhlola kwabantu abangaphezu kuka-2 000, ukuphuza utshwala ngokulinganisela nangokweqile kwakuxhunyaniswa nengozi enkulu yokukhuluphala okuphelele naphakathi nendawo ().

Utshwala buphinde bunyuse imizwa yendlala ngokuvuselela amangqamuzana obuchopho alawula isifiso sokudla, okungadala ukuthi udle ama-calories amaningi (,).

Futhi, iziphuzo eziningi zotshwala zilayishwa ngama-calories noshukela ongeziwe, okungadala ukuthi ukhuluphale.

Ngenkathi ukuphuza utshwala obuncane kuxhunyaniswe nezinzuzo zezempilo njengokuncipha kwengozi yesifo senhliziyo, ukuphuza ngokweqile akukuhle empilweni yakho yonke noma okhalweni (58).

17. Yidla Ukudla Okuphelele

Enye yezindlela ezilula zokususa izibambo zothando wukudla ukudla okunothe ngokudla okuphelele, okungalungisiwe.

Ukudla okwenziwe kakhulu njengokudla okusheshayo, ukudla okuthosiwe, amaswidi kanye nezidlo ze-TV kuqukethe izithako ezingayilungele impilo.

Ucwaningo lukhombisa ukuthi abantu abadla ukudla okuningi okusetshenzisiwe basengozini enkulu yokukhuluphala, kanye nezifo ezingamahlalakhona njengesifo sikashukela nesifo senhliziyo (59,,).

Ukuhlanganisa okuphelele, ukudla kwemvelo ekudleni kwakho kuyindlela enhle yokunciphisa okhalweni lwakho. Ukudla okuphelele okunempilo kubandakanya imifino, izithelo, amantongomane, imbewu, amaprotheni anciphile nezinhlamvu ezigcwele.

Ukulungisa ukudla okwenziwe ngokudla okuphelele ekhaya, kunokukhetha izitsha zangaphambi kwesikhathi, kungaba enye indlela enhle yokulahlekelwa izibambo zothando.

Ucwaningo lukhombisa ukuthi abantu abadla njalo ukudla osekulungisiwe okuthengiswa ezitolo zokudla nezindawo zokudlela ezisheshayo banamafutha amaningi esiswini kunalawo angadli ().

Okusemqoka

Njengoba ukwazi ukubona, kunezindlela eziningi ezilula nezemvelo zokususa izibambo zothando.

Ukuzama inqubo entsha yokuzivocavoca umzimba, ukudla ukudla okucutshunguliwe okuncane nokuthola i-fiber eningi usuku lonke kungakusiza ukuthi uthole okhalo oluncane.

Ukwehlisa amanoni nokuwagcina, kufanele wenze izinguquko ezihlala njalo ekudleni kwakho, indlela ozivocavoca ngayo nendlela ophila ngayo.

Yize ukuguqula isici esisodwa sempilo yakho kungaholela ekunciphiseni kwesisindo, ukuhlanganisa izindlela ezimbalwa ezingenhla kuzokunikeza ithuba elingcono lokulahlekelwa izibambo zakho zothando ngokuphelele.