Funda indlela engcono yokuthuthukisa umthamo wegazi ukuze ulahlekelwe isisindo ngokushesha
Kunezindlela eziningi ezahlukene zokwandisa umzimba , kepha uma uzama ukunciphisa umzimba, ezinye izindlela zisebenza kangcono kunezinye. Kungani? Ngenxa yokuthi ezinye izindlela zokudla ngokwemetabolism empeleni zenza inzuzo yesisindo . Yep, kunjalo. Benza umzimba wakho ube mkhulu kunokukusiza ukuba unciphise.
Ngakho-ke uhlela kanjani isayensi ukuze uthole amasu avuselela amandla okuthuthukisa umzimba? Landela loluhlelo lwesinyathelo-3 ukwandisa umzimba wakho wokunciphisa isisindo , ukuqinisa uphinde ugcine amafutha ehle.
Indlela Engalungile Yokukhulisa I-Metabolism Yokulahlekelwa Isisindo
Kungenzeka ukuthi uke wabona okuningi kwezihloko eziku-intanethi nakuwamagazini ngezindlela zokwandisa umzimba. Izikhathi eziningi ziphakamisa ukuthi udle ukudla kwasekuseni okunenhliziyo enhle noma isiphuzo usuku lonke ukuze ushise amakholori amaningi.
Inkinga ngalezo zindlela ukuthi ikhulisa izinga lakho lokunciphisa umzimba kanye nokudla kwekhalori yakho ngesikhathi esifanayo. Eqinisweni, bavame ukukhulisa ukudla kwakho kwekhalori ngaphezu kokunyusa umzimba. Ngakho umphumela wokugcina wukuthi umzimba wakho ukhula kunokuba ube mncane.
Akukho lutho olungalungile ngokudla ama-calories okwanele phakathi nosuku. Futhi akumelwe neze ulambele ngokweqile ukuze ube phansi kancane. Kodwa uma ufuna ukunciphisa isisindo, kufanele usebenzise amasu okuvuselela amandla okungahambisani nokudla okuningi.
Indlela Efanele Yokukhulisa I-Metabolism Yokunciphisa Isisindo
Kunezindlela ezilula zokwandisa imetabolism yakho yokulahlekelwa isisindo. Kodwa azibandakanyi ukudla ukudla okukhethekile, ukuthatha izithako zokudla noma ukudlala kaningi. Eqinisweni, isu elihle lokushisa ama-khalori amaningi lilula kunalokho. Udinga ukuhambisa okuningi ngaphandle kokudla okuningi.
Kodwa uhlelo olulula aluyona uhlelo oluhle njalo. Ukushintsha imikhuba yakho yokunyakaza yansuku zonke kungaba nzima. Ngakho-ke ngithuthukise uhlelo lwesinyathelo esilandelayo ukwandisa umzimba wakho ngesikhathi ugcina ukudla kwakho kufana okufanayo. Uzokwenza ukulahleka kwamandla adingekayo ukuze ulahlekelwe isisindo ngaphandle kokudla okubizayo noma ukudla okunzima ukuthola. Landela uhlelo lwamasonto angu-2-3 ukwandisa amazinga akho wamandla, uthuthukise umzimba wakho futhi ubeke uhlelo lwakho lokulahlekelwa kwesisindo zibe yi-hyperdrive.
1 - Yazi Izinombolo Zakho (Eziyingqayizivele) Izinombolo
Izinombolo zakho zokudla zihlukile kunezinombolo zomuntu wonke zokudla. Kungenxa yokuthi umzimba wakho uhlukile, isimiso sakho sihlukile futhi umlando wakho wezempilo uhlukile. Uma ufuna ukwandisa umzimba we-metabolism wakho wokulahlekelwa isisindo, udinga ukuthembela ezinombolweni eziyingqayizivele zomzimba wakho.
Inombolo ebaluleke kunazo zonke oyidingayo yilezi zinombolo zamakholori ovame ukuzidla ukuze ugcine isisindo sakho. Ngakho uthola kanjani inombolo leyo? Ungasebenzisa i- calculator ye-intanethi ukulinganisa izidingo zakho ze-caloric. Ungaphinda uhlanganise izindlela ezahlukene ukuze uthole isilinganiso esingcono.
Kodwa ngicabanga ukuthi indlela ehlakaniphile kakhulu yokuthola isidingo sakho se-caloric ukugcina umagazini wezokudla ngesonto . Le ndlela idla isikhathi esiningi, kodwa kuthatha isimiso sakho esiyingqayizivele nendlela yokuphila. Le ndlela kungenzeka ukuthi ikunikeze imiphumela engcono kakhulu yokuvuselela imetabolism.
2 - Ukwandisa ukuhamba kwansuku zonke
Manje ukuthi wazi ukuthi mangaki amakholori owadla nsuku zonke, sekuyisikhathi sokwandisa isilinganiso sakho semethamo. Ngeke ubuyekeze umzimba wakho ngokudla isidlo sasekuseni esine- calorie esiphelele noma ukudlala kaningi. Ngeke futhi ugcwalise ukudla kokuvuselela umzimba noma ukuphuza ngeziphuzo zamandla noma amathisimu akhethekile. Uzogcina ukudla kwakho okufanayo futhi ukwandise umthambo wokuhamba ngokuhamba.
Isihluthulelo salesi silingo sokudla kwesimetabolisi ukuqala kancane. Okokuqala, engeza ukungenzi ukuzivocavoca usuku lwakho . Hamba kaningi, thatha izitebhisi esikhundleni se-elevator, uphathe ikhaya lakho lokudla kusuka esitolo noma wengeze izikhathi ezimbalwa zokuzivocavoca ezilula. Sebenzisa i-tracker yomsebenzi ukwandisa isamba sakho sezinyathelo zansuku zonke futhi ukwandise amakholori akho aphelele ashiswa ngosuku.
Ngemuva kweviki noma ezimbili, umzimba wakho uzolungisa indlela yokuphila esebenzayo. Ngaleso sikhathi sekuyisikhathi sokwengeza ama- workouts okwandisa umzimba . Uma unempilo ngokwanele yokuzivocavoca okunamandla wengeze iseshini se- HIIT noma iThabata ngesonto. Bese kancane kancane wengeze eyodwa noma ezimbili ngaphezulu. Ungakwazi futhi ukwengeza ukuqeqeshwa kwamandla okufika ku- 3 ngesonto ukuze ukwandise imetabolism yakho ngobukhulu besisindo somzimba.
3 - Zizikhokhele ngaphandle kokudla
Njengoba ukwandisa ukuhamba kwansuku zonke, ukulamba kwakho kunganda. Kuvamile. Ngakho isinyathelo sokugcina kulolu hlelo lokuvuselela imetabolism ukuphatha ukudla kwakho.
Qhathanisa ukudla kwakho kwamanje nsuku zonke ekufakeni kwe-caloric owaqoqa ku-Step One. Qinisekisa ukuthi awudli amakholori amaningi ngenxa yokuthi isisombululo sakho sezinsuku zonke sande.
Faka esikhundleni sokudla okumhlophe okwe-starchy nge-servings encane ye-okusanhlamvu okuphelele ukuze kukhuliswe i-fiber yakho yokudla nokuvimbela indlala . Futhi qiniseka ukuthi udla amaprotheni ekudleni okuningi . Vele uqiniseke ukuthi awunyuli inani lakho lokudla ngekhalori njengomphumela.
Okokugcina, funda ukuzivuza ngaphandle kokudla . Ungase ulingeke ukuba ungenele esiqandisini sakho ngemva kokuzivocavoca noma usuku olumatasa olusebenzayo. Kodwa kunezinye izindlela zokududuza umzimba wakho ngaphandle kokuchitha ukudla kwakho. Thatha ukugeza, hamba ukuhamba, noma uphumule uphinde ubuke i-movie.
Ngezindlela ezihlakaniphile zokwandisa umzimba wakho, cishe uthola izinzuzo zokulahlekelwa isisindo ngesikhathi esingaphansi.