Ungalahlekelwa Kanjani Amakhilogremu angama-30 Ngokuphepha

-Delile

• Ukuguqulwa kokudla
• Nciphisa ukudla kwakho ikhalori
• Nciphisa ukudla okusetshenzisiwe
• Yidla amaprotheni amaningi
• Gcwalisa i-fiber
• Phuza amanzi amaningi
• Izinguquko zendlela yokuphila
• Faka i-cardio enkambisweni yakho
• Zama ukuqeqeshwa kokumelana
• Zijwayeze i-HIIT
• Izeluleko eziwusizo zokwehlisa isisindo
• Ukusetha isikhathi sangempela
• Okubalulekile

Ukulahlekelwa amakhilogremu angama-30 kungaba yinselele futhi kudle isikhathi.

Kungenzeka kungabandakanyi nje kuphela ukwenza ukulungiswa kokudla nezindlela zokuphila kodwa futhi nokuguqula ngokucophelela uhlelo lwakho lokulala, amazinga wokucindezeleka, nemikhuba yokudla.

Noma kunjalo, ukwenza izinguquko ezimbalwa ezilula enkambisweni yakho yansuku zonke kungakusiza ulahle amakhilogremu angama-30 ngenkathi uthuthukisa impilo yakho yonke.

Lo mbhalo uhlanganisa amanye amasu angakusiza ukuthi wehlise amakhilogremu angama-30 ngokuphepha.

Ukuguqulwa kokudla

Noma ngabe ufuna ukwehlisa amakhilogremu ama-5 noma ama-30, ukwenza izinguquko ezimbalwa ekudleni kubalulekile.

Nciphisa ukudla kwakho ikhalori

Ukudla ama-calories ambalwa kunokushisa usuku ngalunye kubalulekile uma kukhulunywa ngokulahlekelwa isisindo.

Okunye ukudla okufana namazambane amazambane, ukudla okufriziwe, kanye nezimpahla ezibhakiwe kupaka inani eliphezulu lama-calories kepha kuswele izakhi zomzimba ezibalulekile njengamaprotheni, i-fiber, amavithamini, namaminerali.

Ukulayisha ipuleti lakho ngekhalori eliphansi, ukudla okunomsoco kungakusiza uhlale uzizwa ugcwele phakathi kokudla ngenkathi unciphisa ukudla kwakho kwekhalori nsuku zonke ukukhuthaza ukulahleka kwesisindo.

Izithelo, imifino, okusanhlamvu, okusanhlamvu okuphelele, nokusikeka okuncane kwenyama, inhlanzi nezinkukhu konke kunezela ekudleni okuphansi kwekhalori.

Ngakolunye uhlangothi, ukudla okusetshenzwe njengama-chip, ama-crackers, amakhukhi, kanye nokudla okulula kuvame ukuba nama-calories amaningi futhi kufanele kukhawulelwe ekudleni okulinganiselayo, okuphansi kwekhalori.

Noma kunjalo, qiniseka ukuthi ugwema ukusika ama-calories aphansi kakhulu. Yize izidingo zekhalori zihluka ngokuya ngezici eziningi, ezifana nesisindo, ukuphakama, ubulili, kanye nezinga lomsebenzi, ukunciphisa ukudla kwakho kakhulu kunganciphisa imetabolism yakho futhi kwenze kube nzima kakhulu ukwehlisa isisindo (,).

Ukwehla kwesisindo okuhlala isikhathi eside, okusimeme, zama ukunciphisa ukudla kwakho ngama-calories angama-500-750 ngaphansi kwesisekelo sakho ukuze wehlise cishe amakhilogremu ayi-1-2 (0.45-0.9 kg) ngesonto ().

Noma kunjalo, ngokuvamile kunconywa ukuthi abesifazane nabesilisa badle okungenani ama-calories angu-1,200 no-1,500, ngokulandelana ().

Nciphisa ukudla okusetshenzisiwe

Ukudla okwenziwe, njengama-noodle asheshayo, ukudla okusheshayo, ama-chips amazambane, ama-crackers, nama-pretzels konke kunama-calories amaningi futhi kunezakhi zomzimba ezibalulekile.

Ngokuya ngocwaningo kubantu abadala abacishe babe yi-16,000, ukudla inani eliphakeme lokudla okusetshenzisiwe kwahlanganiswa nengozi enkulu yesisindo somzimba eseqile, ikakhulukazi kwabesifazane ().

Ezinye izithako ezicutshunguliwe njengeziphuzo ezibandayo zinoshukela omningi ongeziwe, nawo ongaba nesandla ekuzuzeni isisindo.

Eqinisweni, izifundo eziningi zithole ukuthi ukwanda kokudla kweziphuzo ezinoshukela kungaxhunyaniswa nokuzuza kwesisindo nokukhuluphala (,).

Ukuze uthole imiphumela emihle, nciphisa iziphuzo ezinjenge-soda, itiye elinoshukela, ijusi yezithelo, neziphuzo zezemidlalo bese ukhetha amanzi noma ikhofi noma itiye elingenashukela esikhundleni salokho.

Yidla amaprotheni amaningi

Ukungeza amaprotheni amaningi ekudleni kwakho isu elilula lokusiza ukusheshisa ukuncipha.

Ngokwesifundo esisodwa esincane kubantu abayi-15, ukudla ibhulakufesi elinamaprotheni aphezulu kunciphise amazinga e-ghrelin, i-hormone evuselela imizwa yendlala, ngempumelelo kunokudla ibhulakufesi le-carb ephezulu ().

Olunye ucwaningo kubantu abangu-19 lukhombise ukuthi ukudla amaprotheni nsuku zonke okuphindwe kabili kunciphise kakhulu ukudla ikhalori, isisindo somzimba, nobukhulu bamafutha ngaphezu kwamasonto ayi-12 ().

Inyama, inhlanzi nezinkukhu ukudla okumbalwa kakhulu kwamaprotheni okungafakwa kalula ekudleni okunempilo kokunciphisa umzimba.

Eminye imithombo yamaprotheni enomsoco ifaka amaqanda, ubisi, imidumba, i-tofu, ne-tempeh.

Gcwalisa i-fiber

I-Fibre, isakhamzimba esicishe sitholakale kuphela ekudleni kwezitshalo, asikwazi ukugaywa ngumzimba wakho ().

I-fiber encibilikayo, ikakhulukazi, iwuhlobo lwefayibha etholakala ekudleni kwezitshalo okumunca amanzi futhi kunganciphisa ukuphuma kwesisu ukusiza ukukugcina uzizwa ugcwele isikhathi eside ().

I-fiber encibilikayo futhi ingazinzisa amazinga kashukela egazini lakho ukuvimbela ama-spikes nokuphahlazeka, okungaholela ekwandeni kwendlala ().

Ucwaningo olulodwa kwabesifazane abangama-252 luthole ukuthi igremu ngalinye le-fiber edliwe lihlotshaniswa namakhilogremu angu-0.5 (0.25 kg) wokuncipha kwesisindo kanye no-0.25% wamafutha omzimba angaphansi kwezinyanga ezingama-20 ().

Olunye ucwaningo lwakamuva kubantu abangama-50 lukhombisile ukuthi ukuphuza iprotheni ephezulu, isiphuzo esinamafayibha amaningi ngaphambi kokudla kunciphise indlala, isifiso sokudla, nokudla ukudla - konke lokho kungasiza ekunciphiseni isisindo ().

Izithelo, imifino, okusanhlamvu okuphelele, imidumba, amantongomane nembewu yizibonelo ezimbalwa ezinempilo zokudla okune-fiber eningi encibilikayo.

Phuza amanzi amaningi

Ukuphuza amanzi amaningi kuyindlela esheshayo nelula yokukhulisa ukwehla kwesisindo.

Eqinisweni, olunye ucwaningo lukhombisa ukuthi ukuphuza inkomishi yamanzi ngaphambi kokudla ngakunye kunganciphisa ukudla kwakho ikhalori ukukhuphula isisindo.

Isibonelo, ucwaningo olulodwa kubantu abadala abangama-24 lukhombisile ukuthi ukuphuza ama-ounces ayi-17 (500 ml) wamanzi imizuzu engama-30 ngaphambi kokudla kwasekuseni kunciphise inani lokudla ikhalori cishe nge-13% ().

Ngaphezu kwalokho, olunye ucwaningo luthole ukuthi ukuphuza ama-ounces ayi-17 (500 ml) amanzi okwesikhashana kukhuphule inani lama-calories ashe ngo-24% kungakapheli ihora ().

Ukunciphisa ukudla kwakho kwekhalori, ukunciphisa ukudla okucutshungulwayo, ukudla amaprotheni amaningi kanye nefayibha, nokuphuza amanzi amaningi usuku lonke konke kungakusiza ulahle amakhilogremu angama-30.

Izinguquko zendlela yokuphila

Ngaphezu kokushintsha indlela odla ngayo, ukwenza izinguquko ezimbalwa empilweni yakho nakho kungakhuphula ukulahleka kwesisindo.

Faka i-cardio enkambisweni yakho

I-Cardio, eyaziwa nangokuthi ukuvivinya umzimba nge-aerobic, uhlobo lomsebenzi wokuzivocavoca umzimba okubandakanya ukukhulisa izinga lokushaya kwenhliziyo yakho ukushisa ama-calories angaphezulu.

Ukufaka i-cardio ethile esimisweni sakho kubalulekile uma ufuna ukwehlisa amakhilogremu angama-30 kungekudala.

Ngokuya kocwaningo oluthile, ababambiqhaza abenza i-cardio amahlandla ama-5 ngeviki balahlekelwe ngamakhilogremu ayi-11.5 (5.2 kg) ngaphezu kwezinyanga eziyi-10, ngisho nangaphandle kokwenza olunye ushintsho ekudleni kwabo noma enkambisweni yansuku zonke ().

Okufanelekile, zama ukukhama okungenani imizuzu eyi-150-300 ye-cardio ngesonto, noma phakathi kwemizuzu engama-20-40 ngosuku ().

Ukuhamba, ukugijima, ukubhukuda, ukuhamba ngebhayisikili, ukuhamba izintaba kanye nesibhakela kuyizibonelo ezimbalwa zokuzivocavoca umzimba ongakungeza enkambisweni yakho.

Uma usaqala, qiniseka ukuthi uqala kancane, uzibekele imigomo enengqondo, futhi wandise imvamisa nokuqina kokuzivocavoca kwakho kancane kancane ukugwema ukweqisa.

Zama ukuqeqeshwa kokumelana

Ukumelana nokuqeqeshwa uhlobo lokuzivocavoca olusebenzisa ukumelana nokwenza imisipha yakho yakhiwe futhi kube namandla nokukhuthazela.

Kungasiza kakhulu ukukhulisa isisindo somzimba esinciphile futhi kukhulise inani lama-calories umzimba osha uphumule, okwenza kube lula ukwehlisa isisindo ngokuhamba kwesikhathi ().

Eqinisweni, ukubuyekezwa okukodwa kutholile ukuthi amasonto ayi-10 wokuqeqeshwa kokumelana nokukhuphuka kwesisindo somzimba esinciphile ngamakhilogremu ama-3 (1.4 kg), anciphisa isisindo samafutha ngamakhilogremu ama-4 (1.8 kg), futhi andisa imetabolism ngo-7% ().

Usebenzisa imishini yesisindo, ukuphakamisa izinsimbi zamahhala, noma ukwenza izivivinyo zomzimba njengama-push-ups, ama-squats, ama-crunches, namapulangwe yizo zonke izinhlobo zokuqeqeshwa kokumelana ezingasiza ekunciphiseni isisindo nasempilweni.

Ungahle uthande ukucabanga ngokubonisana nomqeqeshi womuntu oqinisekisiwe lapho uqala ukuqinisekisa ukuthi usebenzisa inqubo efanelekile futhi usebenzisa imishini ngokuphepha ukuvimbela ukulimala.

Zijwayeze i-HIIT

Ukuqeqeshwa kwesikhawu esiphakeme kakhulu, esaziwa nangokuthi i-HIIT, uhlobo lomsebenzi wokuzivocavoca umzimba ohilela ukushintshana kokuqhuma kokuzivocavoca okukhulu nezikhathi zokuphumula ukugcina izinga lokushaya kwenhliziyo yakho liphakeme.

Ukungeza amaseshini ambalwa we-HIIT enkambisweni yakho isonto ngalinye kungazuzisa ngokumangazayo uma kukhulunywa ngokuncipha.

Kocwaningo olulodwa, ababambiqhaza abenze i-HIIT imizuzu engama-20 izikhathi ezi-3 ngesonto babone ukwehla okukhulu emafutheni esisu, isisindo esiphelele samafutha, nesisindo somzimba ngemuva kwamasonto ayi-12 ().

Futhi, olunye ucwaningo emadodeni ayisishiyagalolunye luthole ukuthi i-HIIT ishise ama-calories amaningi kuneminye imisebenzi efana nokugijima, ukuhamba ngebhayisikili nokuqeqeshwa kwesisindo ().

Ukuze uqalise, zama ukushintshanisa phakathi kwemizuzwana engama-20-30 yemisebenzi efana nokweqa intambo, ama-push-ups, ukweqa okuphezulu, noma ama-burpees anamasekhondi angu-30-40 okuphumula phakathi.

Ukufaka i-cardio, ukuqeqeshwa ukumelana, kanye ne-HIIT esimisweni sakho izikhathi ezimbalwa ngesonto kungasiza ukukhuthaza ukuncipha kwesisindo okusimeme.

Izeluleko eziwusizo zokwehlisa isisindo

Nawa amanye amathiphu ambalwa wokukusiza ukuthi wehlise amakhilogremu angama-30 ngokuphepha:

• Gwema ukudla okuthandwayo. Ukudla okuthandwayo kukhuthaza ukudla kwe-yo-yo nemikhuba yokudla engenampilo, futhi amaphethini wokudla anqande ngokweqile angaba nomthelela ekufisweni nasekudleni ngokweqile (,).
• Yidla kancane. Olunye ucwaningo lukhombisa ukuthi ukuhlafuna nokudla ukudla kwakho kancane kunganciphisa ukudla kwekhalori nosayizi wokudla, okungakhuthaza ukwehla kwesisindo (,).
• Lala kakhulu. Ucwaningo lukhombisa ukuthi ukuncishwa ubuthongo kuhlanganiswe nengozi enkulu yokuthola isisindo, futhi ukwenza ngcono ikhwalithi nobude bokulala kwakho kungakhuphula amathuba okuphumelela kwesisindo (,).
• Zibophezele. Ucwaningo lukhombisa ukuthi ukukala njalo nokugcina iphepha lokudla ukuqapha indlela odla ngayo kungasiza ekwandiseni ukwehla kwesisindo ngokuhamba kwesikhathi (,).
• Yehlisa amazinga okucindezeleka. Ukukhuphuka kwamazinga oxinzelelo kuxhunywe engcupheni ephezulu yokuthola isisindo futhi kungafaka isandla ezindabeni ezifana nokudla okungokomzwelo nokubhaka (,).

Ngaphezu kokudla nokuzivocavoca umzimba, ukunciphisa amazinga akho okuxineka, ukulala ngokwanele, ukudla kancane, ukugwema ukudla okuvinjelwe kwemfashini, nokuzibamba uziphendulele kungakusiza wehlise amakhilogremu angama-30.

Ukusetha isikhathi sangempela

Izici eziningana, kufaka phakathi isisindo sakho sokuqala, ubulili, nobudala, kuthonya ukuthi ushesha kanjani ukunciphisa isisindo.

Ngokuvamile, ochwepheshe abaningi bezempilo bancoma ukuthi kuhloswe cishe ngamakhilogremu ayi-1-3 (0.5-1.4 kg) wokuncipha kwesisindo ngesonto, noma cishe u-1% wesisindo somzimba wakho esiphelele (,).

Ngakho-ke, kungathatha noma yikuphi kusuka emavikini ambalwa kuye ezinyangeni ezimbalwa ukwehla ngamakhilogremu angama-30 ngokuphepha.

Kodwa-ke, khumbula ukuthi ukulahleka kwesisindo kungahluka kakhulu kusonto nesonto.

Ukukhuthaza ukwehla kwesisindo okuhlala isikhathi eside nokusimeme, kubalulekile ukunamathela kunoma yiziphi izinguquko zokudla nezindlela zokuphila ezinempilo - noma ngabe ushaya ithafa.

Ngenkathi isilinganiso okwazi ngaso ukwehlisa isisindo sincike ezintweni eziningana, kufanele uhlose ukwehlisa cishe amakhilogremu ayi-1-3 (0.5-1.4 kg) ngesonto.

Okubalulekile

Lapho usaqala, ukwehlisa amakhilogremu angama-30 kungazwakala njengomsebenzi omkhulu.

Kodwa-ke, ukwenza ushintsho olunempilo ekudleni kwakho kwansuku zonke nakwindlela ozivocavoca ngayo kungenza kube lula kakhulu.

Ngokwengeziwe, ukusebenzisa ezinye izinguquko ezimbalwa ezilula zendlela yokuphila kungasiza ekukhuliseni imiphumela yakho nasekuqinisekiseni impumelelo yesikhathi eside.