Ngokuvamile amantombazane ahlala ezidlweni, aziqede ngokwabo, futhi azibeke ekudleni kusihlwa, futhi isisindo asihambanga. Futhi isizathu singaba ukuthi lesi sisindo asiyona into engadingekile. Kunezindlela eziningana zokunquma ukuba khona kwesisindo esiningi.
Gcwalisa esiswini
Le ndlela yindlela elula futhi ngesikhathi esifanayo enembile kakhulu. Ukubala isisindo esiningi ngokweqile kungenzeka ku-crease esiswini. Kuwesifazane, ipulazi lamamitha amabili noma amane livamile. Kubantu, isilinganiso sincane kancane - esisodwa kuya kwamabili amasentimitha. Ungakhuluma ngokukhuluphala, uma isifuba esiswini singamamentimitha amahlanu noma ngaphezulu. Lokhu kuhlolwa, kodwa, akuvumeli ukuthi unqume ukuthi kubaluleke kangakanani ukuphonsa umuntu kilogram. Emhlathini, ungaqaphela kuphela ukuthi sekuyisikhathi sokuthatha umzimba wakho.
I-Metabolism
Abantu abanesisindo sokunciphisa umzimba bangasebenzisa indlela eyenziwe nguBarbara Edelstein ukunquma isisindo esidingekayo. Le ndlela ifanele kulabo bantu abanesidumbu esincane esiphuthumayo esibangela ukwanda kwesisindo, okungukuthi, umzimba awufuni ukushisa amakholori ngokuphuthumayo.
Isinyathelo sokuqala ukucacisa isisindo esingaba ngaphansi kwesimetabolism evamile. Lokhu kulula kakhulu: ama-kilogram angu-45 kufanele anikezwe i-kilogram eyodwa kuwo wonke amasentimitha wokukhula, okudlula amasentimitha angu-150. Ngaphezu kwalokho, kufanele ufake esinye isigamu kilogram ngonyaka, uma iminyaka idlula iminyaka engu-25, kodwa ngokujwayelekile kuyadingeka ukungeza okungaphezu kwamakhilogremu ayisikhombisa. Esithombeni esitholakalayo sinezela kusuka ku-4,5 kuya ku-7 kgs (lezi yizo ezinama-kgs okungaba khona kumuntu), kanye no-4 kuya ku-7 kg uma isisindo somuntu sidlula 90 kg. Uma isisindo singaphezu kwamakhilogremu angu-100, khona-ke amanye amakhilogremu ambalwa kufanele aziwe.
Le ndlela ikuvumela ukuba unqume isisindo sakho "esingcono kakhulu," ngenkathi ubona umkhawulo wesisindo, ngemva kwalokho umzimba ungakwazi ukuhluleka futhi lowo muntu uzokwakha ukudla okunonya. Lo mzuzu ufika lapho umzimba womuntu ufuna "ukuthatha" wona uqobo. Le ndlela ifaneleka kakhulu kubantu abagcwele ukuzalwa.
I-Brock Formula
Lapho ubala isisindo esihle kulesi simo, izinkomba ezintathu zisetshenziswa: isisindo nokuphakama komuntu, kanye nobudala bakhe. Izingxenye ezimbili zokuqala zilula ukuqonda: ukukhula okuphakeme, isisindo esikhulu. Ubudala, noma kunjalo, buba nomthelela ngendlela efanayo: asebekhulile ubudala, ubukhulu obukhulu. Le iphethini imvelo ngokwemvelo. Ifomula yabantu abangaphansi kweminyaka engamashumi amane kanje: kusukela ekukhuleni okuvezwe ngamentimitha, kubalulekile ukususa 110 - lokhu kuyoba isisindo esihle. Kubantu abangaphezu kwamashumi amane, ifomula ifana nalokhu: kubalulekile ukususa 100, hhayi 110. Inguqulo elandelayo yefomula ithatha ukukhula kwe-akhawunti: kubantu abangaphansi kwamamitha angu-165, 100 kufanele basuswe, ngokukhuphuka kwamamitha angu-166 kuya kwangu-175, 105 kufanele basuswe, kanye no-110 Noma kunjalo, kufanelekile ukucabangela ukubunjwa. Ngomzimba omuhle, wezinto okuthiwa i-asthenics, u-10% wemali etholakele iyasuswa. Nge-hypersthenics, u-10% wengezwe emphumela.
Kodwa-ke, yonke le miphumela isalokhu isondele, futhi ingumchwepheshe kuphela ongatshela ngenani lamakhilogremu engeziwe.
Inkomba yomzimba womzimba
Ukubalwa kwalesi sibonakaliso kwenziwa ngefomula elandelayo: isisindo esiboniswe ngama-kilogram kufanele sikhishwe esigcawini sokukhula, siboniswe ngamasentimitha. Le nkhomba iyithandwa kakhulu futhi isetshenziswa kakhulu. Noma kunjalo, umgomo wokuhlola umkhuba uhlukahluka.
Umthetho ovame kakhulu uyinkomba, elingana no 24.9.
Ngokusho kukaMichel Montignac, izinga liyanzima kakhulu: izinga lokulinganisa lisuka ku-20 kuya ku-23. Uma inkomba ivela ku-24 kuya ku-29, khona-ke kunesisindo esiningi. Ngenkomba yezingu-30 noma ngaphezulu, kungokukhuluphala.
Iningi lentando yeningi yeningi lombhalo wamandla omzimba lisetshenziselwa izinkampani zomshuwalense eU.SA. Abantu abanenkomba engaphansi kwezingama-30 abakwazi ukukhathazeka - bahamba kahle, kungaphezu kokuhamba. Uma inkomba ivela ku-30 kuya ku-40, kufanelekile ukucabanga ngokudla. Ukuzwakala izindleko ze-alamu noma ukuma ku-index 40 nangaphezulu, kulokhu kudingekile ukubhekana ne-endocrinologist.