Konke kwenzeka ngoba ku-fat cavity fat kuhluka kakhulu kunamafutha kunoma iyiphi ingxenye yomzimba. Isigxobo esiswini sinikezwa kahle ngegazi, sinemitholampilo eminingi ebona i-hormone yokucindezeleka - i-cortisol. Kulo lonke usuku, izinga le-cortisol, bese liwa, bese livuka, kodwa uma uphethwe ukucindezeleka kwansuku zonke, izinga le-cortisol lihlala liphakeme. Ngenxa yalokho, kuvela ukuthi ngokucindezeleka okuqhubekayo kanye nezinga eliphakeme le-cortisol emgodini wesisu, amanoni amaningi ayiswa, ngoba kunezinhlobo eziningi ze-receptors ezithinta i-cortisol.
I-tumming bulming akuyona kuphela intengo esiyikhokhela ukucindezeleka okuqhubekayo, ngumsebenzi esiwuzondayo, umshado omubi, ukuqhuma komgwaqo. Izinga eliphakeme le-cortisol libulala njalo ama-neurons ebuchosheni, futhi ngaleyo ndlela liphazamisa ukwakheka kwe-serotonin, okuyiyona enomthwalo omuhle, okugcina ekuholela ekucindezelekeni okukhulu.
Ukucindezeleka okuqhubekayo, amafutha amaningi
Siqala ukukhathazeka ngesisu sakho uma sekuyisikhathi sasehlobo futhi udinga ukuya ogwini bese ubeka ibhayisikili. Ososayensi babiza amafutha enqeni, ukukhuluphala okuphakathi, la mafutha ahlotshaniswa nezifo zenhliziyo, i-2-deg degree yesifo sikashukela, izinhlobo eziningana zomdlavuza. Esikhathini sesimo sethu, ubufebe budlala indima ebalulekile. Ungubani "i-apula" noma "ikhasi"? Phela, ingane evela kubazali izuze ifa lombhalo. I-Genetic predisposition of zonke izifo - kusuka ku-22 kuya ku-25%, ehambisana nokukhuluphala emgodini wesisu. Isixazululo kuphela sale nkinga kuzoba ukushintsha indlela yokuphila.
Ukudla okungcono
Ukuze ususe kahle amafutha emgodini wesisu, udinga ukuzijwayeza ngezindlela zokucindezeleka ukulwa - ukuphefumula okujulile, i-yoga, ukuzindla. E-Institute of Mind and Body e-Chestnut Hill Mass, abahlanganyeli bahlanganisa wonke amasu abo "ohlelweni lokukhulisa imizwelo", lapho bafunda ukuphatha ukucindezeleka, sebenzisa i-hormone eyandisa isisindo.
Le "Uhlelo Lokukhulisa Ummoya" luhlanganisa nesici esibalulekile ekulahlekeni kwesisindo. Bonke abathintekayo kulolu hlelo kumele balandele ukudla kukaCretan, kufaka ukudla okunomsoco okunempilo, okuhlanganisa - imifino, izithelo, imbewu, amantongomane, inhlanzi. Ngokusho kososayensi, ukudla okunjalo iMedithera, kunethonya eliphikisanayo nesimiso esimisweni sesitho somzimba, futhi ngaleyo ndlela kusiza umzimba ukuba ulwe nokucindezeleka okungapheli.
Ukudla ngokucindezeleka
Kunezinhlobo eziningi zokudla ezizosisiza ukuba siphume ezimweni ezicindezelayo. Ukudla okunjengothokolethi, i-pasta, amakhukhi, amaqebelengwane abizwa ngokuthi "ukudla okunethezeka" futhi okwesikhashana nje kungathulisa umzimba wethu, ngaphandle kwalokho kubhekwa njengokudla okuphezulu kakhulu kwekhalori. Siyanciphisa izinga le-cortisol, kodwa ngesikhathi esisodwa sidla amafutha amaningi, futhi ayagciniwe kahle futhi isisindo sethu asiyehli. Kodwa uma sidla ukudla okunempilo, njengoba kushiwo ngenhla, sizohambisana nokudla kwama-Cretan, ngakho-ke sizokwehlisa izinga le-cortisol, futhi sizodla ukudla okuphansi kwekhalori.
Kumele siqonde ukuthi isisindo esiningi sibheka ububi, futhi, ekugcineni, kungaholela eziguleni ezehlukene, kuyoba nzima kakhulu ukulwa nabo kunokulwa namafutha. Ukuphila okunempilo, ukuthula kwengqondo, ezemidlalo nokudla okunempilo. Lokhu kuyoba yindlela yethu yokuphumelela ekulwa nokunciphisa ngokweqile.
Ukuzivocavoca komshini omuhle
Njalo intombazane iphupha ngokumbona i-tummy sexy ne-elastic. Kodwa, ungayigcina kanjani indawo enkingeni kakhulu yomzimba wethu ngendlela enhle? Sizokunikeza isakhiwo esiyingqayizivele esingakwazi ukuguqula umshini wokunakekelwa okungenakuqhathaniswa nesisu esiphelele kakhulu.
Ukuzivocavoca inombolo 1
Isikhundla sokuqala - sizogcizelela amanga kanye nezigqoko zigobile. Umzimba wakho kufanele ube umugqa oqondile. Kanciphisa kancane umzimba kuze kube yilapho uzizwa unzima kakhulu eziphambili. Ngokuqinisekile sizohlukumeza imisipha yomshini, njengokungathi othile uzoshaya manje esiswini. Sizozama kule ndawo ukugcina imizuzwana engu-60, bese isikhashana sizophumula. Phinda usebenzise izikhathi ezingu-15. Sigcina umzimba uqonde. Unganciphisi izinkalo zakho futhi ungabuyi emuva.
Ukuzivocavoca inombolo 2
Isikhundla sokuqala sisehlangothini olungakwesokudla, imilenze ilula. Ingalo yesobunxele iboshwe okhalweni.
Khipha kancane kancane ingalo efanele, ukuze umzimba umelele umugqa ohlangene. Ukulungisa imisipha yomshini, futhi kule ndawo kuzohlala iminithi. Uma kunzima, sizobe sinciphise isikhathi kumasekhondi angu-30. Ake sibuyele esimweni sokuqala, ake siphumule. Phinda usebenzise izikhathi ezingu-15. Qinisekisa ukuthi amadolo nezinkalo ngesikhathi sokuvivinya umzimba akuthinti phansi.
Ukuzivocavoca inombolo 3
Isikhundla sokuqala sisekugcineni, izingalo zihlukanisiwe, amadolo aphelile.
Khulisa iminyango kancane kancane ukuze umzimba ube umzila oqondile kusuka emahlombe kuya emadolweni. Ukulungisa imisipha yomshini bese uphakamisa ibhande elifanele esifubeni. Ngemuva kwemizuzwana embalwa, sinciphisa umlenze futhi siphinda konke, futhi, ngedolo lesobunxele. Ukuzivocavoca okunjalo akulula ukwenza, kodwa uma kulungile futhi nsuku zonke ukwenza ngesonto, ungabona umphumela omuhle kakhulu.
Ukuzivocavoca inombolo 4
Wenza umsebenzi onjalo ngama-dumbbells. Isisindo esiphezulu sizoba ngamakhilogremu amathathu.
Isikhundla sokuqala - ama-dumbbells ezandleni ezithunyelwe, izinyawo ngobubanzi bamahlombe.
Masenze isinyathelo esikhulu phambili ngenyawo lesokunxele, ngesikhathi esifanayo sihlukumeza imisipha yomshini, sondela ngakwesobunxele. Amadolo akho ngalinye kufanele enze i-angle engakwesokudla. Jikela futhi ubuyele esimweni sokuqala. Masibuyele lo msebenzi ngomlenze owodwa. Senza izikhathi ezingu-2 izikhathi ezinhlanu. Silandela izandla, sibamba iqondile, hhayi ukuhlunga, futhi ngesikhathi esifanayo sikhululekile.
Manje siyazi izindlela ezilula zokuba nesisu esinhle nesisicathulo. Ngalesi siluleko esilula futhi hhayi izakhiwo eziyinkimbinkimbi ungaba nesisu esiswini.