Fast Indlela ukunciphisa umzimba, ukuba sele kwama-30?

Xa uvula 30, wena ekugqibeleni uqale ukucinga kwawo. Ukulahlekelwa ubunzima - kulula kunjalo, kodwa ekuhambeni kweminyaka ukuba kufanelekile kuba nzima ngakumbi. Ukongeza, ukuba noxanduva ngakumbi, umsebenzi uba kakhulu ngakumbi - ukuyeka nonke nina ekudaleni kuba baziqwebela ishedyuli yoqeqesho lula. Enyanisweni, usenakho ubunzima bomzimba, nje ingqalelo la macebiso!

Yitya protein kakhulu ngexesha lesidlo sakusasa

Sonke behlise kancinane phantsi nethe yobudala. Ukumelana nale kunokwenzeka, ngexesha ilondoloza kwinqanaba eyaneleyo mass kwezihlunu. Kufuneka ukondla umzimba ukutya ekunene, ingakumbi protein. Zama ukufumana grams amabini ukuya kumashumi amathathu isidlo nganye. Abantu abaninzi zikuthathele ingqalelo oku akhawunti, ingakumbi sakusasa. Yitya amaqanda, ibhotolo yamantongomane yonke isonka ingqolowa, engenamafutha, iyogurt zamaGrike kunye amantongomane neziqhamo.

Ulahle sweeteners yokufakelwa

Ngokutsho data yenzululwazi, ukusetyenziswa sweeteners eyenziweyo nasenzo kwandisa kuphela liyanqwenela kunye nekhokelela ukusetyenziswa kwandisa calories. Xa udle into emnandi, ingqondo yakho ucinga ukuba ufumana oluninzi calories. Xa ngaba akufiki, umzimba uye kukhangelwa kubo, kwaye uya nditye.

Sidle yonke kwiiyure ezimbalwa

Ukuze umzimba wakho ukuba aqhumisele eyiyo kilojoules, kufuneka kwandiswe amandla qho kwiiyure ezimbalwa. Lokugaya kuncitshiswa ekhulwini eziliqela kunye elishumi nganye, izidlo ezincinane kuya kukunceda ukuze bajongane nayo.

Phakamisa iintsimbi ezinzima

Uphononongo lubonise ukuba zonke shumi kuthatha umntu opholileyo ukuba iipesenti ezintlanu mass kwezihlunu. Uqeqesho ngamandla uya kukunceda ukwazi nguwe, aqhumisele ngamanqatha. Uya kuba imali encinane iimpahla kunye umzimba usempilweni.

Qeqesha njalo

Ukuba sele abandakanyeke ukuthotyelwa komthetho, ufanele wazi ukuba umthambo kufuneka rhoqo. Kanye njengokuba imisipha kusoloko kuhlala ikwimeko esempilweni, nentliziyo iya kusebenza ngakumbi. uqeqesho amandla kunceda ngomlilo calories naxa uthembela!

Zibandakanye Cardio

Kubalulekile ukuba usebenzise Cardio, ngokuba, kakhulu, ukukhuthaza ukutya. Iingcali ukucebisa ukuba azibandakanye kwimizuzu ubuncinane enye anamanci mahlanu ngeveki.

Uyeke utshwala

Utywala ngokulula ifumana indlela yayo ibe otya ngayo, uze emva koko kuchaphazela zomzimba wakho. Musa ukusela utywala ukuze langutana ni ntshikilelo. Le utywala iqulethe calories.

Sela amanzi kakhulu

izixa omkhulu wamanzi - ndlela ifanelekileyo luyakunceda umzimba wakho kuso nasiphi na ubudala, ingakumbi xa ukhula. Ukusela amanzi phambi kokuba isidlo kunceda ukuncipha nzima. Oku kubangelwa kukuba amanzi kusinceda ukuba kuhluthe ngokukhawuleza.

Sebenzisa gadgets imfanelo

Ukuba awukwazi ukuya kwi gym, umele wenza yona ngokwabo. Ngoku kukho izinto ezininzi lula umsebenzi. Unako ukulandela amanyathelo enziwe. Oku kwakhona umsebenzi komzimba echaphazela ifomu yakho, nokuba indawo uqeqesho.

Musa ngaphandle ukusuka ukudla ukutya okuthile

Musa ukuzama uphume wekhabohayidreyiti ukuncipha ngokukhawuleza. Xa yakhutshwa ngokupheleleyo ezityiwa ezinye iimveliso, kunzima ukunciphisa umzimba, kuba ukudla okunjalo kunzima ngokubanzi ukubambelela. Ukuba akukho kukwalisa iimveliso ezinjalo, ayenzi zingabandakanywa otya ngayo.

Yitya isidlo sakusasa enkulu

kwasekuseni inceda ukwehlisa umzimba kabini ngokukhawuleza kunokuba abantu abadla ngokuhlwa kakhulu ezinabona. Oku kubalulekile ukuba ilahleko eziphumelelayo.

Gcina baby nokutya

Ukuba fihla iilekese kunye neelekese, awufuni ukudla nabo. Zonke iimveliso zibonakele ekhayeni lakho ingakumbi abantwana kufanele kubekwe ukuba abahendwayo.

Gcina umkhondo osidingayo wobhaliso

I omdala ufumana, kuba nzima ukuba unciphise umzimba, kodwa oko akuthethi ukuba calories kungakanani kufuneka sokunciphisa. akayi kuba enjalo isigqibo. Izazinzulu ziye zafumanisa ukuba abantu kwehle ubunzima kwi ukudla eliphantsi ukuba mkhulu umva.

Qaphela ukuba calcium eyanele

Akukho mfuneko ukuba sikhulise kuphela protini. Ukunqongophala calcium nga ukuthintela ukuba kwehle ubunzima, nokuba uthe wagawulwa umva kwi kilojoules, kuba ibangela ukutya kwalo.

Zama uqeqesho lokuphumla

Unako ukubaleka nje, kodwa ekumgangatho ophezulu uqeqesho lokuphumla ukunikeza iziphumo ngokukhawuleza. Ngoko ke amanqatha watshiswa ngokukhawuleza.

Nidle amanqatha, kodwa hayi kakhulu

Musa ukoyika kwamafutha ukutya, kufuneka nje ukuba adle nabo moderation. amafutha uphilile iiavokhado kunye namandongomane kunceda ukulahleka kobunzima kuphela.

Gcwalisa wegazi

Ukuba ndandazile nokuzilolonga, kodwa akukho yoko, mhlawumbi sezizathu imo yempilo yakho. Umzekelo, ityala ingaba kukunqaba ivithamin D, yaye uvavanyo lwegazi kuba iza kubonisa.

uzindle

Uxinezeleke kakhulu impilo yakho kunye nemilo. Ukuba ombane kwandisa, ungakwazi ukuqala ukuba mkhulu. Ukumelana nale sicamngce mihla iya kunceda.

Yitya ukutya elinongwe

Ukudla kunceda kukukhawulezisa ukutya. Qiniseka ukugcina ubugcisa ubulawu kwaye udibanise ukuba ukutya.

Yonwabele

Uqeqesho lingakhangeleka umsebenzi. Nesithukuthezi nga kukuthintela ungakwazi amandla. Efuna indlela fun ukuya ngenkuthalo, ukuze unciphise umzimba ngokukhawuleza.

Zibandakanye ne neqabane lakho

Ungabhalisa lokuqeqesha neqabane okanye umhlobo osenyongweni. Ngokutsho data yenzululwazi, oko kuyanceda ukuba unciphise umzimba kwaye ukugcina ukumila emva kweenyanga ezintandathu.

Ukuqasha nomqeqeshi lobuqu

Ngamanye amaxesha ufuna uncedo lobungcali, kwaye nomqeqeshi lobuqu - olu khetho olukhulu. Ngoko ungafumana inkqubo ezenziwe Zilungise ukuze zifanele iimfuno zakho.

Yenza umthambo ekhaya

Amaninzi ishedyuli yakho elingelenu. Ukuba ke ndiya nakwiziko lokuzilolonga akwenzeki, zama ukwenza ngayo ekhaya. Kulo mzekelo, uya kukwazi ukubandakanya, ngaphandle kokushiya egumbini lakhe. Wena Akukho mfuneko kakhulu izixhobo, dumbbells ngokwaneleyo, bebasa yoga treadmill.

Ukulandelela eduze ukulimala

Xa ubudala umzimba unxiba ngaphandle, ngelishwa, oku kunokukhokelela inani elandileyo iingozi. Bukela ngenxa yokwenzakala, kuba uyazi iintsilelo zakho uze uzame ukuba aqeqeshe ngokukhuselekileyo.

Yiya ekuseni

Suka uye nakwiziko lokuzilolonga. Uphononongo lubonise ukuba lisenza urhulumente bazila ukudla, kusasa, phambi kokuba udle into, sincede ukuba aqhumisele ngamanqatha ngakumbi nokunqanda umzimba. Imikhwa bangaba phakathi kweeveki ezimbalwa, ngoko nje baxakeke.

Yitya kancinci ebusuku

Iingcali azilukhuthazi lokondla ukutya ebusuku. Kusenokuba kuchaphazela ubuthongo, kunye nokungabikho kunokukhokelela inzuzo ubunzima.

Vala i TV

Rhoqo ukubukela TV kuchaphazela ngamandla umgangatho ubuthongo zabantu mihla. Ukunqongophala ubuthongo kubamba ukutya. Ulahle zobuchwepheshe kunye TV iyure phambi lokulala.

Zama iimveliso service delivery

Umda lwesondlo nempilo ivela, Ngoku ngokulula odola iseti lezidlo zasemini eziye esele zenziwe kunye nezidlo. Kukho iinketho wonke incasa kunye nebhajethi, kangangokuba ngokuqinisekileyo uxabisa itrayi, musa ukuba balandele yokudla lula kakhulu.

Musa ukulibala malunga nokucocwa

Ukuba ubomi bakho ukuze ngokupheleleyo, ubunzima bakho ochaphazelekayo kakuhle kakhulu. Zama ukucoca indlu icocekile kwaye impilo yakho.

Cwangcisa phambili Kuba eyeyomzimba

Ukuba sele zibhalise indawo yoqeqesho, kuya kuba lula ukuya kuyo. Ukuze ezixhasayo uthe akwabandulula phantsi, ndiceba kusengaphambili.