Ungaqeda Kanjani i-Beer Belly

-Delile

• Yini ebangela ukuthi kwakhiwe isisu sikabhiya?
• Izindlela ezihamba phambili zokunciphisa isisu sebhiya
• Yidla okunempilo
• Sika usayizi wesabelo sakho ngesigamu
• Bala amakhalori
• Yidla imifino eminingi, izithelo, okusanhlamvu okuphelele, namaprotheni anciphile
• Yenza ukushintshaniswa kokudla okunempilo
• Hambisa okuningi
• Zama ukuvivinya umzimba ngamandla (HIIE)
• Vocavoca umzimba kaningi kunalokho
• Ngena ngokuzivocavoca umzimba
• Kuzothatha isikhathi esingakanani ukusuka?
• Izindlela ezihamba phambili zokufihla isisu sebhiya
• Ukubonana nodokotela nini
• Ukuthatha

Isisu sikabhiya singaba ngumphumela wezikhathi ezithile ezimnandi, ukudla okuhle, nama-suds amnandi, kepha futhi kungenza kube nzima ukuzulazula noma ukungena ezingubeni zakho. Ngaphezu kwalokho, isisindo esingeziwe singase siphe amandla akho futhi sibeke ubunzima obengeziwe emajoyintini nasenhliziyweni yakho.

Ukususa isisu sikabhiya kuzothatha inhlanganisela yokudla nokuvivinya umzimba. Kuvame ukuthatha isikhathi eside ukunciphisa isisindo kunalokho esikutholile, futhi.

Qhubeka ufunde ukuze ufunde ukuthi yini ebangela ukuthi isisu sikabhiya sakheke nezindlela ezinhle zokusiqeda.

Yini ebangela ukuthi kwakhiwe isisu sikabhiya?

Impela ukuphuza utshwala, ikakhulukazi phakathi kwamadoda, kunokwakheka kwesisu sikabhiya, noma lokho okubizwa ngokomtholampilo ngokuthi "ukukhuluphala esiswini."

Ucwaningo luthole ukuthi ukuphuza kakhulu utshwala kuhlotshaniswa nobubanzi besinqe esiphakeme. Lokhu akumangazi ngenxa yama-calories otshwala.

Kepha ucwaningo olwenziwe kusikisela ukuthi ngenkathi ukuphuza ubhiya omningi kunganweba ukhalo lwakho, isisu akuyona indawo ehlukile yokuthola isisindo esihlobene nobhiya.

Yize kunenkolelo edumile yokuthi ubhiya uvame ukuya ngqo esiswini, kubonakala sengathi isiphuzo esinekhalori ephezulu empeleni sinomthelela ekutholeni isisindo emzimbeni wonke. Abesifazane abaningi, ngokwesibonelo, baqala ukuthwala isisindo esingezansi ngaphansi kwebhande, kunokuba ngaphezulu nje kwaso.

Ubhiya futhi bungaba nesibopho ngokungaqondile okhalweni lwakho olukhulayo. Cabanga ngalokho ovame ukuba nakho nobhiya: I-Pizza, i-nos, nokunye ukudla okunamafutha aphezulu, okunama-khalori amaningi kuvame ukuhambisana nomug obandayo we-lager noma i-IPA. Ubhiya olula kungenzeka ungabi yicala njengokudla okuthokozela ngakho.

Ngokuthakazelisayo, ukuphuza ubhiya nakho kungaphazamisa amandla omzimba wakho wokushisa kahle amafutha. Umzimba uzosebenzela ukwephula utshwala ukuze uthole amandla ngaphambi kokufika kunoma yimaphi amafutha agciniwe alindele ukushiswa.

Ukuphuza kakhulu utshwala nakho kuhlotshaniswa nakho, nakho, okuhambisana nokuqongelelwa kwesisindo eseqile endaweni yesisu.

Izindlela ezihamba phambili zokunciphisa isisu sebhiya

Ukulahleka kwamafutha okuhlosiwe, ikakhulukazi ngasendaweni ephakathi, kuzwakala kukuhle ngombono, kepha kungahle kungabi yiqiniso kakhulu.

Ukuzivocavoca okufana nama-crunches kungasiza ekuqiniseni imisipha, kodwa kukhona ucwaningo oluxubekile lokuthi ukuzivocavoca umzimba okuthile kungashisa kanjani amafutha esiswini noma kwenye indawo.

Kodwa-ke, isisu sikabhiya sihlala sincipha njengoba wehla isisindo somzimba. Ukwehla kwesisindo kuvame ukuchazwa ngamagama alula: Shisa ama-calories amaningi kunalawo owasebenzisayo. Ukusiza ngalokho, cabanga ngamasu alandelayo.

Yidla okunempilo

Ukunciphisa ukusebenzisa kwakho ubhiya kuzosiza, kodwa wushintsho olulodwa kuphela lokudla ongalwenza. Nawa amathiphu ambalwa okufanele uwacabangele:

Sika usayizi wesabelo sakho ngesigamu

Isibonelo, esikhundleni sokuba nezincezu ezimbili ze-pizza, yiba neyodwa. Uzojwayela ukumane usebenzise izingxenyana ezincane njengoba izinsuku namasonto ziqhubeka. Lokhu kubaluleke kakhulu uma udla kakhulu. Usayizi wokuphakela indawo yokudlela uvame ukwedlula osayizi abajwayelekile bokuphaka.

Bala amakhalori

Kungaba buhlungu ekuqaleni, kepha uma usufunde ukuthi mangaki amakhalori asezidlweni ovame ukuzidla, ngeke kudingeke wenze izibalo eziningi.

Ukwehlisa cishe iphawundi elilodwa ngesonto, owesifazane ojwayelekile kufanele adubule cishe ama-calories ayi-1,500 nsuku zonke (ezansi ukusuka kusilinganiso sama-calories ayi-2 000). Indoda ejwayelekile kufanele ikhawulele ukutholwa kwama-khalori angaba ngu-2 000 nsuku zonke (phansi kusuka kuma-calories ayi-2 500).

Khumbula ukuthi lezi zilinganiso zehluka kakhulu kumuntu nomuntu. Kufanele kubhekwe ubudala bomuntu, isisindo, ukuphakama, izinga lomsebenzi, kanye nempilo ejwayelekile.

Yidla imifino eminingi, izithelo, okusanhlamvu okuphelele, namaprotheni anciphile

Futhi udle ukudla okucutshungulwe kancane nokudla okuqukethe ushukela ongeziwe, ufulawa ocebile, namafutha agcwele.

Yenza ukushintshaniswa kokudla okunempilo

Ngokwesibonelo:

• Zama ama-strawberry esikhundleni se-ayisikhilimu se-dessert.
• Phuza amanzi (enongiwe nge-twist yelamula noma i-lime) esikhundleni sesoda.
• Sebenzisa amafutha anempilo, njengamafutha omnqumo, esikhundleni sebhotela lapho upheka.

Hambisa okuningi

Ukukhuphula izinga lomsebenzi wakho kuyimizamo yokulahlekelwa isisindo kakhulu. Nawa amanye amathiphu:

Zama ukuvivinya umzimba ngamandla (HIIE)

I-HIIE ifaka yonke imizamo yokuphuma kuma-sprints asheshayo noma okunye ukuzivocavoca, kulandelwe ukuphumula okufushane, bese kuba nokuvivinya umzimba okufishane kepha okukhulu.

Ucwaningo ku-Journal of Obesity lukhombisa ukuthi i-HIIE isebenza kangcono ekushiseni amafutha nokusheshisa ukuncipha kwesisindo kunezinye izinhlobo eziningi zokuvivinya umzimba.

Vocavoca umzimba kaningi kunalokho

Lwela okungenani imizuzu engama-30 yokuvivinya umzimba ngokulingene ngamandla izinsuku eziningi zeviki, kanye nezinsuku ezimbili ngesonto lokuqeqeshwa kwamandla nokwelula ekuseni nakusihlwa.

Ngena ngokuzivocavoca umzimba

Yenza izindlela zokuphila ezizoshisa amakhalori amaningi, njengokuthatha izitebhisi esikhundleni selifti, noma ukuthatha amakhefu kaningi emsebenzini ukuthatha uhambo olufushane.

Kuzothatha isikhathi esingakanani ukusuka?

Isikhathi esinqunyiwe sokukhipha isisu sikabhiya sincike ezintweni eziningi, kufaka phakathi inani lesisindo ofuna ukusilahla nokuzibophezela kwakho ekuzivocavoca umzimba, ekudleni, nasendleleni yokuphila edingekayo ukuze wehlise isisindo.

Enye indlela ongacabanga ngayo yile: Iphawundi elilodwa lilingana nama-calories angama-3 500. Ngakho-ke uma usika ukudla kwakho kwekhalori ngama-500 ngosuku, ushise ama-calories ayi-500 nsuku zonke, noma uthole enye inhlanganisela ekusebenzelayo, ungahle ulahlekelwe yikhilogremu elilodwa ngesonto (7 x 500 = 3,500).

Lokho kusebenza cishe ngamakhilogremu ama-4 ngenyanga. Ukusika emuva (noma ukushisa) amakhalori ayi-1 000 nsuku zonke kungakuthola ekulahlekelweni kwesisindo esingamakhilogremu ayi-8 inyanga ngayinye.

Lokho uhlelo oluphephile, olunengqondo lokwehlisa isisindo. Vele, uma ungalandeli imigomo yakho yokudla nokuzivocavoca, lolo hlelo ngeke lubambelele. Ukukhuthala kuyisihluthulelo.

Qaphela ukudla okuthandwayo namaphilisi okunciphisa umzimba athembisa imiphumela esheshayo. Lezi zimangalo zomkhiqizo kungenzeka zenziwe ihaba. Zingaholela ezinkingeni ezithile zezempilo eziyingozi, futhi.

Izindlela ezihamba phambili zokufihla isisu sebhiya

Uma ufuna ukwenza isisu sakho sikabhiya singabonakali kangako njengoba wenza lezi zinguquko zendlela yokuphila, nazi izeluleko ezimbalwa ezisheshayo:

• Gqoka izingubo ezixegayo, njengama-blouses agobekayo namashethi anezinkinobho. Izingubo eziqinile, njengamahembe emisipha, zingagcizelela indawo yesisu.
• Zama imibala emnyama yamabhulukwe nezikhindi nemibala ekhanyayo yamahembe. Lokhu kunganikeza ukubukeka okulinganiselwe, ngoba izisu zikabhiya zingenza imilenze ibonakale izacile. Kodwa-ke, ngokuvamile, izingubo ezimnyama kusuka phezulu kuye phansi zingasiza ukwenza noma yisiphi isisindo esingeziwe singabonakali kangako.
• Ungafaki ihembe lakho.
• Gqoka imivimbo emile, uma uzogqoka imivimbo nhlobo.
• Khetha amabhulukwe afanelwe, noma umane ubhulukwe othopha uhhafu wakho ophansi. Lokhu kuzosiza ekubukekeni kwakho kukonke.
• Amajini aphakeme namanye amabhulukwe kuyisinqumo esingcono kunaleso esisezingeni eliphansi.
• Gqoka amahembe ombala owodwa noma amahembe.

Ukubonana nodokotela nini

Ukuthwala isisu sikabhiya ngokwakho akusona isimo esiphuthumayo sezokwelapha. Kodwa kungaba uphawu lokuthi ingozi yakho yezinkinga ezinkulu zezempilo iyanda. Isisindo esengeziwe singahlotshaniswa ne:

• izinkinga ezihlangene

Kungenzeka futhi ukuthi ukukhuluphala esiswini kungenzeka kube wuphawu lwento engahlobene nokudla kwakho nohlelo lokuzivocavoca umzimba. Ukuvuvukala esiswini kungasho yonke into kusukela ekukhulelweni kuye ezindabeni ezinkulu zokugaya ukudla, njenge:

• isifo samathumbu esicasulayo
• ukungabekezelelani kwe-lactose
• ukuvinjelwa emathunjini akho

Uma isisu sakho esikhulayo sihambisana nobuhlungu noma ushintsho kwimikhuba yakho yamathumbu, bheka udokotela kungekudala.

Ukuthatha

Uma ufuna ukukhipha isisu sakho sikabhiya kodwa ukhathazekile ngokuthi kuzodingeka ushiye ngokuphelele umlingo wezihibe nebhali, ungesabi. Ubhiya, ngokulinganisela, usengaba khona ekudleni kwakho. Kuzofanele wenze ezinye izinguquko ukuvumela lowo mkhuba wobhiya uqhubeke.

Ngokuvamile, lokho kusho ukudla okuncane okune-soda kanye nekhalori nokuzivocavoca umzimba okushisa kakhulu. Ungase futhi uthande ukuzama ubhiya olula futhi ube mbalwa kuzo.

Ungakhuluma futhi nomqeqeshi womuntu siqu kanye nesazi sokudla ukuze uthole usizo ekushintsheni indlela ophila ngayo nokuguqula isisu sikabhiya sibe amaphakethe ayisithupha.