Uhlelo lokwehlisa isisindo ezinsukwini eziyi-10

-Delile

• 1. Qala usuku ngokuhamba imizuzu engu-30
• 2. Yidla izithelo ezi-3 ezihlukene nsuku zonke
• 3. Yidla inhlanzi amahlandla ama-4 ngeviki
• 4. Phuza amalitha amabili amanzi nsuku zonke
• 5. Yidla ukudla okulula ngaphambi kokulala
• 6. Thatha ikhefu lamahora ama-3 phakathi kokudla

Ukwehlisa isisindo ezinsukwini eziyi-10 nangendlela enempilo, kunconywa ukuthi unciphise ukungena kwakho kwekhalori futhi wandise izindleko zakho zamandla. Ngakho-ke kubalulekile ukuzivocavoca umzimba njalo futhi ube nokudla okunempilo futhi okunempilo.

Ngaphezu kwalokho, ukuze uhlelo lwezinsuku eziyi-10 lokwehlisa isisindo lube nomphumela omuhle futhi ohlala njalo, kubaluleke kakhulu ukuthi ube nokuzimisela namandla futhi uhambisane, ikakhulukazi, nesazi sokudla kanye nomqeqeshi uqobo, njengoba ngale ndlela imiphumela ingaba kangcono.

1. Qala usuku ngokuhamba imizuzu engu-30

Ukuhamba kungumsebenzi womzimba wobungqabavu obuphansi kuya obulinganiselayo obubalulekile hhayi kuphela inqubo yokwehlisa isisindo, kodwa futhi nokwenza ngcono ikhwalithi yempilo nenhlalakahle. Lokho kungenxa yokuthi ukuhamba kuthuthukisa ukuma komzimba, kunciphisa ukukhathazeka kanye nengcindezi, kunciphisa ukuvuvukala, kuqinise imisipha yomzimba futhi kuthuthukise ukujikeleza kwegazi. Thola ezinye izinzuzo zokuhamba.

Ukuqala usuku ngokuhamba kuyisu elihle lokwehlisa isisindo, ngoba kuvuselela ukujikeleza kwegazi futhi kuqala inqubo yokushisa amafutha. Ngenxa yalokhu, kunconywa ukuthi ukuhamba kwenziwe ngejubane elisheshayo futhi ngejubane eliqhubekayo, ukuze ukuphefumula kusheshe futhi kungenzeki ukukhuluma kalula. Uma umuntu ehlala phansi, ukuhamba kungaqalwa ngesivinini esincane futhi, okungcono, kuhambisane nochwepheshe wemfundo yezomzimba.

Ngaphezu kokuhamba ekuqaleni kosuku, kubalulekile ukwenza ezinye izinhlobo zokuvivinya umzimba njengokuqeqesha isisindo, ngokwesibonelo, ngoba lokhu kukhuthaza ukwakheka kwesisindo semisipha futhi kunciphise amafutha anqwabelene.

2. Yidla izithelo ezi-3 ezihlukene nsuku zonke

Ukusetshenziswa kwezithelo kubaluleke kakhulu ukukhuthaza ukwehla kwesisindo, ngoba izithelo ziyimithombo emikhulu yamavithamini namaminerali abalulekile ekusebenzeni kahle kwamathumbu nomzimba wonkana. Ngakho-ke, ukudla okungenani izithelo ezintathu ngosuku nokuzivocavoca umzimba kusiza ukusheshisa imetabolism futhi, ngenxa yalokho, ukunciphisa umzimba.

Ezinye izithelo ezisiza enqubweni yokwehlisa isisindo yi-sitrobheli, i-kiwi nepheya, isibonelo, ngoba zinama-calories ambalwa futhi zicebile nge-fiber namavithamini, ziba ngabahlanganyeli abakhulu ekwehliseni isisindo. Bona ezinye izithelo ezikusiza wehlise isisindo.

3. Yidla inhlanzi amahlandla ama-4 ngeviki

Izinhlanzi ziyimithombo emikhulu yamaprotheni, i-omega-3 novithamini D, enenzuzo hhayi kuphela yenqubo yokwehlisa isisindo kepha futhi nokwenza ngcono amasosha omzimba, ukuvimbela izifo zenhliziyo nemithambo.

Ngaphezu kwalokho, ngoba icebile ngamaprotheni futhi inama-calories ambalwa kunenyama ebomvu nenkukhu, ukusetshenziswa kwezinhlanzi nakho kukhuthaza ukuzuza kwemisipha, kube nomthelela omuhle ekwehliseni isisindo. Funda kabanzi mayelana nezinzuzo zokudla izinhlanzi.

4. Phuza amalitha amabili amanzi nsuku zonke

Ngaphezu kokunikeza amandla nokugcina isikhumba sakho siphilile, ukuphuza okungenani amalitha amabili wamanzi ngosuku kuthuthukisa ukugaya futhi kusiza ukulawula amathumbu, kubalulekile ekunciphiseni isisindo nasekugcineni ukusebenza komzimba. Isu lokunciphisa umzimba kungaba ukuphuza amanzi kalamula, ngoba kukhuthaza ukuhlanzwa kolwanga futhi kunciphisa isifiso sokudla amaswidi.

Amanzi abuye akhuthaze ukulawulwa kokushisa komzimba, avuselele ukusebenza okulungile kwezinqubo zomzimba zamakhemikhali nezomzimba, kuthuthukisa ukusebenza kwezinso, kunciphise ukuvuvukala futhi kuthuthukise ukujikeleza kwegazi.

5. Yidla ukudla okulula ngaphambi kokulala

Ngaphambi kokulala kubalulekile ukuba nokudla okulula nokugayekayo, ikakhulukazi uma isikhawu esiphakathi kwedina nesikhathi sokulala singaphezu kwamahora ama-3. Kubalulekile ukwenza lokhu ukuvikela umuntu ukuthi avuke elambile ngosuku olulandelayo, okungaba nomthelela omubi ekwehliseni isisindo.

Ngakho-ke, ngaphambi kokulala, ingilazi yobisi lwe-soy, isithelo noma inkomishi yetiye ingathathwa, ngokwesibonelo, njengoba kungenzeka ukugcina inqubo yokwehlisa isisindo. Bona okuningi mayelana nokuthi yini okufanele uyidle ngaphambi kokulala ukuze ungakhuluphali.

6. Thatha ikhefu lamahora ama-3 phakathi kokudla

Ukudla njalo emahoreni ama-3 kuyathakazelisa kulabo abafuna ukwehlisa isisindo, ngoba ngale ndlela izinga le-glucose lizinzile emini. Ngaphezu kwalokho, kubalulekile ukunciphisa inani lama-calories esidlweni ngasinye, okufanele kube yisidlo sasekuseni, isidlo sasekuseni, isidlo sasemini, isidlo santambama, isidlo sakusihlwa nesidlo sakusihlwa.

Ngakho-ke, ngokunciphisa inani lama-calories, kungenzeka ukuthi udle kakhulu futhi ngendlela enempilo usuku lonke, ngokunciphisa umzimba. Bheka inketho yemenyu ukuze ulahlekelwe ama-3 kg ezinsukwini eziyi-10.

Bona futhi ividiyo elandelayo yokwehlisa isisindo ngaphandle kokuhlupheka nempilo: