Kungani kuvela isisu?
Abesifazane bathambekele ekufakeni amafutha engxenyeni engezansi yomzimba, kodwa akusona isizathu. Iningi lokudla, ngenxa yokucubungula emathunjini, lishiya "slag". Yebo, ungadla ukudla okuvela emvelo, i-kefir, imifino, kodwa bambalwa kuphela abangaziphika injabulo yokuziqhathanisa nezidlo ezihlukahlukene, isobho eliyintandokazi. Le mikhiqizo ayinikezwa nguMama Wendalo, kodwa ilungiselelwe ngosizo lwezinqubo zobuchwepheshe. Ekugcineni, lezi slags zihlala emathunjini ethu bese ziqala ukubola. Ngesikhathi esifanayo, kukhishwa izidakamizwa ezingena ezindongeni zamathumbu futhi azisebenzi kahle ezithombeni zethu zangaphakathi.
Ungaqeda kanjani ubuthi?
Umzimba womuntu uyakwazi ukuzivikela emiphumeleni emibi ehlukahlukene. Yakha umxhumanisi odlayo phakathi kwezitho nomathumbu. Amangqamuzana amafutha ane-liquid, futhi uketshezi lususa ubuthi emzimbeni. Futhi noma ngabe uthanda, udle kancane, kulokhu akuyikusiza. Uma ulahlekelwa isisindo, khona-ke hhayi nje esiswini. Ngakho-ke, siphetha ngokuthi sidinga ukuqeda i-slag. Futhi lokhu kuzosisiza i-enema enhle endala. Kungakapheli amasonto amabili, njalo nanoma yiluphi usuku, sebenzisa le nqubo engavumelekanga futhi umphumela ngeke ugcine ulinde isikhathi eside.
Indlela yokususa isisu?
Ukuze ususe masinyane amafutha anqwabelene, akwanele ukuqeda slag. Akukho okushisa amafutha njengemisipha yokusebenza. Awudingi ukucindezela ngokwakho ukukhathala. Kuzokwanela ukusebenzisa umthetho owodwa, udwebe njalo esiswini uma uhamba futhi kancane kancane kuyoba umkhuba. Umsebenzi wemisipha ukwanele ukushisa amafutha. Akukho lutho olunzima ekuqedeni isisu.
Amathiphu asebenzayo
Njalo entwasahlobo, simi phambi kwesibuko isikhathi eside. Siphakamisa amathumba ethu, silule izintamo zethu, sibambe umoya wethu, sidonse isisu sethu, siqonde iminyango yethu, simile eceleni. Inhloko ivakashelwe imicabango: "Indlela ongayenza ukuze ususe okungenani amasentimitha ambalwa. Ukulwa nobuvila kithi, futhi siyaqonda ukuthi ukuze sifinyelele umphumela omuhle, kudingeka sisebenze kanzima.
Indlela yokwenza isisu sibe flat?
Asizona izitha zempilo yethu futhi asifuni ukuphonswa ngaphandle kwethu noma ukuphonswa. Sikholelwa kithi futhi akubona kuphela abadali bekusasa lethu, kodwa umzimba wethu, sizibeka esimweni somsebenzi omkhulu. Siqaphele kaningi ukuthi imikhawulo yokudla kanye nokudla okuhlukile akuletha umphumela oyifunayo. Kungenzeka ukuthi isisindo silahlekile, kodwa ngokushesha nje lapho ukudla kuyeka, kubhalwa ngokukhululeka okufanayo, futhi isisu siba yi-flabby, kodwa hhayi flat.
Imfihlo yilokhu, noma yikuphi ukudla okusemzimbeni wethu kusabisa. Futhi lapho umzimba uqala ukuqonda ukuthi lezi zimingcele ziholela kuphi, iqala ukuhlehlisa amafutha amaningi kakhulu "ekugcineni". Kodwa asikubizi, faka konke okufunayo epulatifeni. Udinga nje ukushiya ama-sweet and ufulawa, uthanda imifino nezithelo, kusuka kumikhiqizo enezinwele kanye nezithasiselo, kusuka kokudla kwe-hormone-modified.
Ukuze isisu sibe flat, udinga ukusebenzisa umsebenzi ngokomzimba. Ingabe ukwandisa njalo umthwalo, wenza zonke izivivinyo zansuku zonke emshinini, nasesisu futhi uhlala ungathandeki futhi ungabonakali? Isizathu siwukuthi umcibisholo wakho ohlanjululwe umane ufihliwe ngaphansi kohlaka lwamafutha. Mhlawumbe uqaphele ukuthi, ngemva kokuqhuma ama-four laps epaki, isisu saba sepholile, futhi umzimba wakho ushisa? Kuvela ukuthi uhla lwe-fat ekhanda nasesiswini asitholakali ngegazi, futhi ngamafutha ashisa, igazi liyadingeka, okungukuthi, i-oxygen equkethwe kuyo. Ngakho-ke, ukuze uthole isisu esisindayo, udinga ukugcina ithoni bese uphazamisa imisipha yomzimba, ngangokunokwenzeka ukunciphisa umculi wegazi ngaphakathi kwengxenye yesisu.
Ukuzivocavoca kwesisu
Azikho ukuzivocavoca jikelele. Futhi umuntu udinga ukuba akhethe ngokwabo isakhiwo esiyinkimbinkimbi, kuye ngokuthi izakhi zofuzo, ukuklama komzimba wakho nezinye izici. Ungakwazi ukuchaza nokulungisa umsebenzi owufanele kakhulu kuwe.
Zonke izivivinyo ze-press zihlukaniswe zibe izinhlobo ezintathu eziyinhloko: imisipha ye-oblique, ngokucindezela "okuphansi", "press" ngaphezulu. Ukuqeqesha kufanele kwenziwe ekuseni ngesisu esingenalutho noma ngemuva kokudla emva kwamahora amabili noma amathathu. Ukuze umzimba usebenzise umphumela oyifunayo, udinga ukuphinda usebenzise izikhathi ezingu-20 noma ezingu-25, ukuqala, okungenani izindlela ezimbili. Njalo ngesonto umthwalo udinga ukwanda.
Isiyinkimbinkimbi sokuzivocavoca:
1 . Silale ngemuva, imilenze iguqa ngamadolo, sizosusa amasokisi ukusuka phansi (kulesi simo akukho mthwalo emisipha yangaphambili yemilenze nemisipha yamathole), izandla zigcinwe ngemuva kwekhanda. Uma uphuma, uphakamise ingxenye engaphezulu ye-trunk ukuze i-scapula yamamitha amabili ubude ivele phansi. Futhi ekuphefumulelwe sizobuyela esimweni sokuqala. Siyaqiniseka ukuthi ukuphakanyiswa komzimba akukwenziwa ngamandla wezandla, kodwa ngenxa yemisipha yomzimba.
2. Silale ngemuva, izandla zilandele ikhanda, imilenze iguqa ngamadolo, zifana nendawo, kanti izinyawo zizimisele "ukufaka izinsimbi". Ekuphumuleni, sidlulisela imilenze yethu, sibasusa kude nathi, kuyilapho sibalawula ukuze bahambisane nesisekelo. Nge-inhalation sizobuyela esimweni sokuqala. Kulesi sivivinyo, wonke amandla amandla awela ngokuphelele engxenyeni "engezansi" yezindaba.
3. Ukuzivocavoca kokuqala, elele ngemuva. Ekuphumuleni, ngesigqoko sokunene, sizofinyelela ngodolo lesobunxele, lapho siphumelela umoya sizobuyela esimweni sokuqala, bese sizokwelula ibhande lethu lesokunxele kuya emadolweni. Ngalolu hlelo, amaqembu emisipha yomzimba ayabandakanyeka, kanye nemisipha yomzimba ye-oblique. Uma senza lokhu kuvivinya, silawula ukuthi "kuphela ukuhlanekezela kwemisipha" kuyenziwa kuphela.
Ukuzivocavoca ngalunye kuzoba ngempumelelo nakakhulu uma siwuqedela nge-fixation: uma kukhishwa umoya, lapho inkontileka yemisipha, silungisa umzimba kule ndawo imizuzwana embalwa, bese ubambe umoya futhi ubuyele esimweni sokuqala. Kubalulekile ukuphawula ukuthi ukuphefumula okufanele ngesikhathi sokuqeqesha kubaluleke kakhulu ukuthola umphumela omuhle. Emva kokukhipha amafutha amanengi kushiswa begodu ukukhwabanisa kwesisindo esiphezulu kwenzeka. Ngokusho kochwepheshe: phefumula ngekhala lakho bese uphuma ngomlomo wakho.
Izikhathi eziningana ngosuku singabonakali ngokuzivocavoca okuzungezile ngesisu, ngoba lokhu, ngokukhipha umoya okufakweyo bese sithungatha sizofaka imisipha emathunjini. Zama njalo ukugcina umhlane wakho uqonde. Ngenkathi ikhona, isisu sisesimweni esiqinile.
Inkimbinkimbi yenqubo yokuhlanza isisu
Isisu asifihli ngaphansi kocingo lwamanoni, udinga ukushisa lamafutha. Futhi lapha kunendlela enkulu yokukhethwa, kusukela ekugijimeni, ngebhayisikili, ekudleni kwezemidlalo, ku-aerobics. Kukhona amathuluzi amaningana azosiza ukufeza umphumela oyifunayo. Kuyasiza emva kokuzivocavoca ukwenza izinqubo zamanzi. Ukusula ukusiza kusibuyisela ukujikeleza kwegazi. Ukuze senze lokhu, sizofaka imfucuza ye-massage, sisule esiswini, senze imithi yokuqala ishisa, bese kuthi emanzini abandayo.
Iseluleko esingavamile
Njengoba abantu abaningi bakholwa, isisu esisendlini nesigceme siwumphumela wokuzivocavoca okubuhlungu nesindayo endaweni yokuzivocavoca. Kodwa akusiyo ukuthi ube nesisu esihle, isisu, udinga ukwesaba futhi udle kahle ngangokunokwenzeka.
1. Ukudla okunamafutha
Amafutha akuyona isitha salo. Izakhamuzi zithi amafutha e-monounsaturated anciphisa amafutha amaningi kakhulu esiswini. Futhi uma ufuna ukulahla amafutha eduze kwesisu, kuyoba ngokwanele ukuhlala ekudleni kwenyanga kanye nokuqukethwe okuphezulu kwala mafutha. Amafutha anjalo iyisisombululo somdlavuza webele nesifuba, ngokumelene nesifo senhliziyo, isibindi nesifo sikashukela.
Amathumbu aphilile
Okumangalisa ukuthi, kuzwakala, kodwa isisu sethu senziwa nge-volume volume. Futhi ukuqeda ubukhona bakhe emathunjini, kudingeka ulandele imithetho ethile. Ngesikhathi sokudla, ungavuli umlomo wakho ngokubanzi. Ukuhlaziya kancane kancane ukudla. Ukudla okusetshenziselwa ukuhlafuna ukudla kuthola umoya futhi kuvaliwe esiswini. Akunjalo yini ongayiphuza amanzi e-soda, ngoba ama-bubbles aholela ekuqhumeni. Ungadli eziningi ubhontshisi, iklabishi, i-citrus, ithini lamapheya, pepper elimnandi, zonke zifaka isandla ekwenzeni igesi. Ungadli usawoti omningi, ugcina umzimba unomswakama, ubangele ukoma futhi ukhuthaze amafutha. Ngisho nalapho uhlafuna i-candy chewing, futhi, umoya ungena kuwo. Thatha ukudla okuvamile, ukuphazamiseka kwamandla kuholele ekufakweni kwegesi.
3. Isinkwa esomile
Imikhiqizo yebheki ayihambisani nesilinganiso esincane. Isinkwa siqukethe ama-carbohydrates, okulimaza okhalweni. Abakhiqizi abaningi bangezela izidakamizwa zesinkwa, okuvumela imikhiqizo yokubheka ukuthi ihlale isithambile isikhathi eside. Kungcono ukusebenzisa izinkwa ezinzima kusuka koroyi we-durum nama-crackers akhethekile. Lapha ziqukethe konke okuzosiza ukugcina ukuvumelana kwalesi sibalo.
4. Ukuzindla
Odokotela baye bafakazela ukuthi esinye sezimbangela zokukhuluphala kunzima. Iholela ekubukeni kwe-cortisol, evuselela izifiso zamanoni nezithandekayo. Ngakho-ke zama ukungabi nokwesaba, noma njengokungathi ukwethuka okuncane. Phuza itiye nge-mint, bese uzindla ngemizuzu emihlanu noma eyishumi ngosuku.
5. Ukuzivocavoca
Uma wenza umzimba wokunyathelisa, ngeke akukhulule amafutha. Ukuzivocavoca kudinga ukuthatha abesifazane ngokucophelela. Zama lokhu okulandelayo:
1. Themba esiswini sakho, bhonqa amadolo akho futhi ukhulise umzimba. Khona-ke sizoqondisa imilenze yethu futhi silale ngqo.
2. Siphakamisa imilenze nomzimba ndawonye, futhi silula izingalo phambili. Khona-ke sizoqondisa imilenze yethu futhi silale ngqo.
3. Ukukhohlisa esiswini sakho, vusa imilenze yakho nezingalo, uvale ekukhiyeni futhi sizogubha esiswini sakho. Umphumela walezi zivivinyo uzoba isisu esisendlini, izintambo zangasemuva neziqinile, ukuqina okuqinile.
Ungasusa kanjani amafolda amabi?
Sizokwabelana ngezimfihlo ezizokusindisa emaphethweni amabi, futhi sikusize uthole isisu esisendlini.
- Kunconywa ukuba udle amantongomane amancane nsuku zonke.
- Yidla ama-legumes (i-lentils, i-peas, ubhontshisi), azosiza ukwakha imisipha, ukunciphisa ingozi yokukhuluphala, isifo senhliziyo, umdlavuza wesisu, ukukhuthaza ukushiswa kwamafutha.
- Imifino eluhlaza iyanciphisa ama-radicals abangela ukuguga. Imifino yindlu yokugcina i-magnesium, i-calcium ne-fiber
- Imikhiqizo yamakhemikhali kufanele ibe ngamafutha aphansi noma amafutha aphansi.
- I-protein ye-egg iyadingeka ngamafutha avuthayo nalapho udala uhlelo lwe-muscular.
- Inhlanzi nenyama kufanele ibe khona ekudleni komuntu nsuku zonke. Le mikhiqizo iqukethe i-phosphorus, i-zinc, i-iron ne-protein. Umthombo wezinhlanzi wamafutha omega-3 agcwele.
- I-Peanut, i-sunflower, amafutha omnqumo. Amafutha omnqumo kuyisici esibalulekile sokudla okunomsoco.
- Indima ebalulekile ekudleni isisu esisemkhatsini iwukuba i-grapefruit nama-apula, futhi kusuka emajikijolo udinga ukukhetha ama-raspberries.
- Ngesikhathi sokudla sebenzisa ibhotela le-peanut.
Ngosuku udinga ukudla izikhathi ezingu-6, ngezigaba ezincane. Thatha ukudla kwakho kwasekuseni, kwasemini nasekuseni. Ngemuva kwamahora amabili emva kokudla, ungakwazi ukukhokhela ukudla okuncane, kepha angabi ngaphezu kwezikhathi ezintathu ngosuku. Ubukhulu bezingxenye kufanele bube ngokulinganisela, awudingi ukudla ngokweqile nokulala nendlala. Phakathi nokudla udinga ukuyeka ukuphuza utshwala. Ungaphuzi iziphuzo eziphuzileyo ze-carbonated nama-juice emaphakheji ane-ushukela oweneziwe. Kungcono ukuphuza itiye eluhlaza kanye nama-herbal teas. Basiza ukushisa ama-kilojoule nokuphuza amafutha.
Ungakwazi ukuhlela usuku lokuzila lwe-yogurt, lususa amakhemikhali emzimbeni, luvuselela imetabolism. Ngosuku odingayo ukuphuza ubisi obisi-2 amalitha kanye no-1.5 amalitha wamanzi amaminerali namanje, ungayiphuza itiye emanzini.
Uma ulandela ukudla kwesisu esiswini, udinga ukukhipha imikhiqizo efana nalokhu:
imifino ethosiwe, amantongomane aqoshiwe kanye nosawoti, okusanhlamvu ngezithako ezisheshayo, ubisi lonke, isobho esheshayo. Futhi i-chocolate, i-confectionery, inhlanzi ekheniwe. Ungafaki imikhiqizo yenyama ebhemayo, ushukela, uju, ujamu, imajarini, ujamu.
Zakhele iziqu zokuzivocavoca, zenze okungenani izikhathi ezintathu ngesonto. Futhi ukuhamba ngebhayisikili, ukugijima, ukudansa, ukushaja kuzosiza ukushisa amafutha aqoqwe esiswini. Ukuphumelela kuyoba izinqubo zokugezela amanzi, ishayela ehlukile. Futhi ekugcineni kusebenza esikhumbeni se-cream belly, ukuhambisa imizimba yezandla.
Manje sesiyazi ukwenza iseluleko esisetshenziswayo esiswini. Isifiso sokugcina sizozwakala ngakho uma uqeqesha, cabanga ngalokho okuzoba yisisu sakho esihle nesisu esihle, nokuthi uyothola kanjani ukuqiniseka. Yiba mnandi futhi unempilo!