Izithiyo Emandleni, Ukukhuthazela Nokulahlekelwa Isisindo
Uma ngabe uchithe isikhathi noma umzamo wokulahlekelwa isisindo , kungenzeka ukuthi uqaphele ukuthi kunzima kangakanani . Kubonakala sengathi, nje uma uqala ukubona intuthuko , umzimba wakho umane uvele uphendule kulokho okwenzayo.
Uma uke wakubona lokho, awusodwa. Into ewukuthi, njengoba kunzima njengoba usebenza ekutheni ulahlekelwe isisindo , umzimba womuntu usebenza kanzima ukugcina amandla okudla nokukhipha ibhalansi.
Ngamanye amazwi, umzimba wakho awuthandi ukulahlekelwa isisindo. Futhi, okukhungathekisa nakakhulu ukuthi imizamo oyenzayo yokushisa amakholori amaningi ingase igcine isinciphisa. Nanka amanye amaphutha esiwenzayo angabangela ukulahlekelwa isisindo .
Inkinga 1. Ukunciphisa Amakholori Wakho Okukhulu
Iqiniso : Kuthatha ama-kilojoule ukushisa amakholori. Uma unciphisa ukudla kwakho, umzimba wakho umane unciphisa isilinganiso saso somzimba ngokuphendula. Lokhu kusavumela umzimba ukuba usebenze kahle kodwa, ngoba awekho amakholori angeziwe okuzungeze zonke ezinye izinto ozenzayo, umzimba wakho ungathuthela esimweni sokulamba , ubambe amafutha engeziwe njengamaphethiloli.
Isixazululo :
Gcina ama-calories akho ngaphansi kwesondlo sakho se- calories ukuze amandla akho kanye nesimetabolism zihlale ziphakeme. Iphutha elingaphezulu kuka-500-700 kilojoule lenza kube nzima kakhulu ukugcina umzimba wakho oqinile. Enye ifomula eyisisekelo yokubala izidingo zakho zekhalori zansuku zonke:
- Amadoda
kg ( isisindo somzimba ) x 24 = kcal / usukuAbesifazane
kg (isisindo somzimba) x 23 = kcal / usuku
inothi: kg = amapounds ahlukaniswe yi-2.2 (okungukuthi: 180 lbs / 2.2 = 81.8 kg)
Ungasebenzisa futhi izibalo zokubala zekholori ezihle kakhulu ze-Nutrition Expert Shereen ukuze uthole ukulinganisa okunzima kwamakhilogori amaningi owudinga usuku ngalunye. Okuningi mayelana nekhalori nokulahlekelwa kwesisindo .
Inkinga 2. Ukulahlekelwa KweMzimba Yomzimba Ewuthandekayo
Iqiniso: Umswakama uvutha amafutha futhi ulahlekelwa isisindo kusho ukushisa amakholori ambalwa . Ubuningi bomzimba obukhulu busebenzisa izikhathi ezinhlanu ama-kilojoule njengamafutha amaningi, uma ulahlekelwa yiwo, umzimba wakho wehla kanye nokulahleka kwesisindo sakho.
Isixazululo:
Qinisekisa ukuthi uhlelo lwakho lokuzivocavoca luhlangene nomzimba ophethwe ngokugcwele. Ungakwazi ukufeza lokhu ngokudla okudala ukuphelelwa kwekhalori ephephile kanye nohlobo oluthile lwe-multivitamin ukusiza nganoma yikuphi ukuphutha komsoco.
Inkinga 3. Ukulahlekelwa Isisindo
Ini? Kodwa wacabanga ukuthi yilokho owafunayo! Kodwa-ke, ukuthi yini ongase ukhohliwe ukuthi uma ulinganisa kancane, kuthatha amakholori amancane ukuhambisa umzimba wakho. Ukulahlekelwa kwanoma yisiphi isisindo sesisindo kuzoholela ekunciphiseni amandla okunciphisa amandla.
Isixazululo:
Qinisekisa ukuthi uqala (noma uqhubeke) uhlelo lokuqeqesha isisindo ukusiza ukwandisa umthamo womzimba oqinile, ongasiza ukukhokhela ukulahlekelwa kwama-khalori .
Inkinga 4. I-'Adaptation 'Isigaba Siphelile
Uma uqala uhlelo olusha lokuzivocavoca umzimba wakho, umzimba wakho uphendula ngoba kudingeke wenze izinguquko eziningi ukuze uvumelane nemithwalo ehlukene yokusebenza. Ngakho, imisipha yakho iyakha kabusha yona futhi idla zonke izinhlobo zamakholori. Kodwa, ngesinye isikhathi umzimba wakho uzoyeka ukuzivumelanisa nomsebenzi omusha futhi, ngenxa yalokho, ushise amakholori ambalwa okwenza imisebenzi efanayo.
Isixazululo:
Ungavumeli umzimba wakho ujwayele ukuvivinya umzimba. Londoloza isikhathi sokushintsha komzimba wakho ngokushintsha ukuqina, ubude, imvamisa kanye / noma imodi yokuzivocavoca futhi ufake ukuqeqeshwa kwesikhashana uma kunesidingo.
Inkinga 5. Ukuzivocavoca
Uma wenza okunye, kungcono ukuthi uthola kuso. Njengoba umzimba wakho uba ngcono ekusebenzeni umzimba wakho, ungasebenzisa amakhalori ambalwa ngesikhathi sokuvivinya umzimba. Cabanga ngale ndlela: Abagijimi abaqeqeshwe bavame ukusebenzisa ama-calories ambalwa kunabathile abangaqeqeshiwe abanezinhlobo ezifanayo zomzimba nokusebenza. Ngakho-ke, uma lokhu kuchaza ukuthi ungubani, zibheke njengomdlali oqeqeshiwe futhi ufunde ku-!
Isixazululo:
Isixazululo salokhu sifana neNkinga 4; ungajwayele ukwenza umsebenzi. Gxila ezintweni ezishintshayo ezifana nokuzama imisebenzi emisha yomkhiqizo. Isibonelo, uma usebenzisa i-treadmill yamaviki amabili, shiya okuthile okuhlukile njengomshini wokudubula noma ibhayisikili. Ungakhohlwa ukwenza izinguquko esimisweni sakho sokuqeqeshwa kwesisindo kanye!
Inkinga 6: Ukuqeqesha ngaphezulu
Njengokungadli okwanele kunganciphisa inani lamakholori oshisayo, ngakho-ke kungakwazi ukuqeqesha ngaphezulu. Uma uzivocavoca kakhulu, kukhona iphuzu lokunciphisa ukubuyisela lapho ukunyuka kokusetshenziswa kwezindleko zamandla kunganqatshwa ngokunciphisa okulinganayo ekusebenziseni amandla okusebenzisa amandla. Ngamanye amazwi, uma ukwandisa ukuzivocavoca kwakho, umzimba wakho uphendula ngokunciphisa inani lamakholori oshisayo phakathi nosuku lwakho lonke.
Isixazululo:
Thatha isikhathi sokubuyiselwa. Uma ufinyelela ekuziphatheni kokuzivocavoca, lesi yisikhathi esihle sokuthatha ikhefu izinsuku ezimbalwa noma uzame okuthile okufana no-yoga noma isimiso esilula . Ngemuva kokuphumula, buyela ekuzivocavoca kodwa uvuselele isimiso sakho sokuqala futhi ukwandise amandla akho kuphela uma kudingeka.
7. Isimo Somzimba Esithuthukisiwe
Lapho uthola isimo esingcono, umzimba wakho usebenza kahle futhi ubiza ama-calorie ambalwa okusebenza. Impilo ethuthukisiwe isho izinga lokunciphisa lokunciphisa umzimba kanye nama-khalori ambalwa ashiswa emisebenzini evamile yansuku zonke. Ingxenye yalokhu kungenxa yokuthi uhlelo lwakho lwe-cardiopulmonary lusebenza kahle kakhulu manje futhi unesilinganiso senhliziyo esiphansi sokuphumula.
Isixazululo:
Siyakuhalalisela! Uyisimo ngokusemthethweni futhi unempilo. Gxila kulokho futhi uzizwe uhle ngawe. Gxila ekuguquleni isimiso sakho njengoba kuchazwe kuSolution 5.