Qonda ukuthi kungani ukuqeqeshwa emakhazeni kusha ama-calories amaningi

-Delile

• Ungakhuphula kanjani ukushisa kwekhalori
• Izinzuzo ezi-5 zokuqeqeshwa emakhazeni
• 1. Kuqinisa amasosha omzimba
• 2. Kugwema isifo senhliziyo
• 3. Kuthuthukisa ukusebenza kwamaphaphu
• 4. Kwandisa ukumelana
• 5. Ishiya isikhumba nezinwele zihle ngokwengeziwe

Ukuqeqeshwa okubandayo kukhuthaza ukusetshenziswa kwamandla amakhulu ukugcina ibhalansi yomzimba futhi, ngakho-ke, kungakhuphula inani lamakhalori ashisiwe ngesikhathi sokuvivinya umzimba ngenxa yezinga lokukhula komzimba lokugcina umzimba ufudumele. Kodwa-ke, ukuze lokhu kwenzeke, kubalulekile ukuthi ukuqeqeshwa kwenziwe ngamandla athe xaxa ukuze umzimba ufinyelele ezingeni lokushisa elifanele futhi kungenzeka ukuthi uchithe amakhalori amaningi isikhathi eside.

Yize ivuna ukusetshenziswa kwamakhalori, isimo sezulu esibandayo futhi singaholela ekutholeni isisindo, ngoba imisipha inenkontileka eningi futhi kunobunzima obukhulu ekunyakazeni, futhi kungahle kube nobuvila bokwenza umsebenzi womzimba, futhi futhi ngenxa yokwanda kokusetshenziswa kokudla ngamafutha amaningi nangama-carbohydrate asiza ukugcina umzimba ufudumele.

Noma ukusetshenziswa kwekhalori kuphezulu ebusika, kubalulekile ukuthi ukuvivinya umzimba nakho kwenziwa ehlobo ngokufana okufanayo, ngoba ngale ndlela kungenzeka ukugcina impilo nenhlalakahle.

Ungakhuphula kanjani ukushisa kwekhalori

Yize ukuqeqeshwa emakhazeni kusiza ukushisa amakhalori athe xaxa, le nombolo imvamisa ayenele ukudala umehluko ophawulekayo kunqubo yokwehlisa isisindo.

Ngakho-ke, ukuze wehlise isisindo emakhazeni kubalulekile ukusiza umzimba wenze ukushiswa kwamafutha okusiza ukugcina umzimba ufudumele. Ukuze wenze lokhu, ngaphambi kokuqala ukuqeqeshwa, kufanele:

• Jump intambo ngokushesha okukhulu ngangokunokwenzeka umzuzu owodwa;
• Phumula imizuzwana engama-30;
• Phinda izinyathelo ezimbili ezedlule imizuzu eyi-10 kuye kwengu-20.

Ngale ndlela, kungenzeka ukufudumeza imisipha ngokushesha okukhulu futhi kwandise izinga lomzimba, kushiye umzimba ulungele ukwenza ukuqeqeshwa. Ngaphezu kwalokho, kunconywa ukuthi ugweme ukudla ukudla okunamafutha amaningi noma okunama-carbohydrate amaningi, okuvame kakhulu ebusika, ngoba kusiza umzimba ukuba namandla okuzifudumeza. Bona isibonelo semenyu yokudla yesisindo esheshayo nenempilo.

Izinzuzo ezi-5 zokuqeqeshwa emakhazeni

Ngaphezu kokukusiza ukunciphisa umzimba, ukuqeqeshwa ebusika nakho kuletha ezinye izinzuzo zezempilo ezinjengalezi:

1. Kuqinisa amasosha omzimba

Ukuphindaphindwa kaningi nokuchayeka emakhazeni, ngaphezu kokujwayeza umzimba amazinga okushisa aphansi, kusiza futhi ekwandiseni ukusebenza kwamasosha omzimba, okunganciphisa ubungozi bokuthola izifo ezivamile, njengomkhuhlane noma amakhaza.

Ngaphezu kwalokho, lapho uqeqeshwa phesheya, izindawo ezinabantu abaningi, njengezindawo zokuzivocavoca noma izikhungo zezemidlalo, nazo ziyagwenywa, kunciphisa amathuba okuthola igciwane noma amabhaktheriya.

2. Kugwema isifo senhliziyo

Uma uqeqeshwa emakhazeni, inhliziyo idinga ukumpompa igazi ngokushesha okukhulu ukuze ifudumise umzimba wonke, ngakho-ke kukhona ukwanda kokujikeleza kwegazi okusiza ukunciphisa umfutho wegazi nokuhlanza imithambo yegazi, ukugwema izifo zenhliziyo ezinjengoxinzelelo lwegazi, isifo sohlangothi ngisho ne-infarction.

3. Kuthuthukisa ukusebenza kwamaphaphu

Ukuphefumula ngesikhathi sokuqeqeshwa okubandayo kungaba nzima kakhulu ngenxa yokwehluka kwamazinga okushisa, noma kunjalo, lolu shintsho lusiza umzimba namaphaphu ukuthi uqeqeshe ukusebenzisa i-oksijini kahle, kuthuthukise ukusebenza ngesikhathi sokuzivocavoca namandla phakathi nosuku nosuku.

4. Kwandisa ukumelana

Ukuzibandezela emakhazeni kubangela ukwanda komzamo womzimba, ikakhulukazi kohlelo lwezinhliziyo nemithambo yokuphefumula. Kodwa-ke, lokhu kukhuphuka kwemizamo kuhle ekwandiseni ukuqina komzimba nokumelana nayo, inqobo nje uma kungadluli, kudala ukuwohloka nokudabuka okuningi.

5. Ishiya isikhumba nezinwele zihle ngokwengeziwe

Enye yezindlela ezingokwemvelo zokugcina isikhumba sakho sihle ukusebenzisa amanzi abandayo, ngoba lokhu kusiza ukuvala izimbotshana zakho, kuvimbele ukubonakala kwamakhanda amnyama nokugcwala ngokweqile. Ukuziqeqesha endaweni ebandayo kunomphumela ofanayo njengoba kusiza ukuvala izimbotshana zakho ngemuva kokuqeqeshwa.

Ngaphezu kwalokho, amakhaza futhi anezinzuzo zezintambo zezinwele, njengoba kusiza ukuthuthukisa impilo yezinwele zezinwele nokwandisa amandla abo okuhlala ekhanda, ukuvimbela ukulahleka kwezinwele ngokweqile.