Iintsomi idumileyo malunga ukutya, wawancamisa ekuhleni!

Xa kufikwa umzimba, abaninzi kuthi ujongene nengxaki Plateau. Xa le nto iintsimbi zisukela ngumdla kwindawo enye. Kwaye akukhathaliseki nokuba wazama indlela badlulele emva ngempumelelo ekuqaleni, kunzima kakhulu ukwenza. Impazamo ephambili ukuncipha kukho ukungaqondi malunga ukutya yomzimba. Lifikile ixesha lokuveza iintsomi malunga ukutya ngokuthe ngcembe. Khumbula ukuba ukutya - inkqubo imichiza, nto leyo evumela ukuba ukuguqula calories ezivela ukutya amandla. Okukhona eyiyo umzimba wakho wenza oko, nenqatha ngaphantsi ekufakwa emacaleni okanye kwamathanga. Kwaye, ezinxamnye inkolelo ezaziwayo-kakuhle, abantu nomthelela ukutya. Ingalo ngokwakho ulwazi ekunene - nempumelelo Kungekudala ukuza.

Intsomi 1: ekunciphiseni calories

Ngaba ucinga oku izicacele: nokusika ukutya osidingayo, uya kuzuzwe iziphumo ezintle ekulweni ukutyeba. Noko ke, kukho inkalo, ayikhuthazwa ukuya ngaphaya koko. usuku ukusetyenziswa engaphantsi kwama 1200 calories ebangela umzimba wakho kuphilwa (ukudla). Umzimba wakho uziva indlela amaxesha nzima ukugcina ngandlela ithile amandla, ukucola ukutya. Oku kunceda ukuba ugcine amanqatha nomzimba reserve. Ngoko ke, ukuba ufuna ukwehlisa umzimba, yima ukuyinqumla ukudla ngehlombe ngokugqithiseleyo.

Intsomi 2: Breakfast - isidlo ibalulekileyo

Kubonakala, isidlo sakusasa - hayi isidlo ibalulekileyo. Esi sifundo, ogama iziphumo zapapashwa American Journal of Nutrition lwezonyango, wafumanisa ukuba utsibe isidlo ayichaphazeli nethe. Ngoko ke, ukuba ngenkankulu ukunyanzelisa ngokwakho ukuba adle ipapa kusasa, ukwazi nemihlali. Ukususela ngoku, wena ayichatshazelwa kwesi 'ityala. "

Intsomi 3: ukutya okuneziqholo kuphela kwandisa ukutya

Izinongo ekhishini wakho negalelo ekuphuculeni iinkqubo pathways ngenxa capsaicin. Kodwa ke, ukuba wena akukho ndingengowalo udidi abalandeli encinane ezibukhali, musani ukuba buhlungu. Ungasebenzisa indlela luncedo nethe ukutya. Ngokutsho zebhayoloji ukusuka Anaheim (CA), iipepile eziswiti akukho lisasalele emva umfuziselo kukrakra xa kufikwa calories avuthayo ngakumbi ngendlela eyiyo. Ngaphezu koko, lo experiment, apho yazinyaswa ngabo iifeni oko, kunye nezinye iimveliso wabonisa ukuba iipepile phantse kabini yimpumelelo njengokuba yokukhawulezisa ukutya.

Intsomi 4: izidlo rhoqo

Ukuba ngaba ungathanda ukwabelana kukulunywa okanye isidlo rhoqo izihlandlo ezibini, ungakwenza oko kwakhona. Inzululwazi iye ekugqibeleni ziyabhencwa le ntsomi kwamandla iqhezu. Akuyomfuneko ukuba izimuncumuncu rhoqo ngakumbi, ukuba kwanokubuyisela ukutya kwakho, yaye elungileyo izidlo ezintathu ubudala ngemini ezilungele umzimba. Enye uphando olwenziwe kule ndawo, wakufumanisa abatyebe babetyekele ngakumbi kubantu ekwabelwana osidingayo yabo yemihla ngemihla izidlo ezithathu ezincinane alternate ngazo okulula. Kodwa ntliziyo batya imali elifanayo calories e izidlo ezithathu ibhanile, iphumelele iziphumo ezingcono umzimba.

Intsomi 5: alahle amafutha

ukutya okunamafutha unokuba ngumhlobo wakho, ngoko musa sukela ndiwulahle ingqayi netumata apha emgqomeni. Zininzi iindlela esempilweni ezikwenza ube amanqatha nje kuphela, kodwa kuba negalelo ekuphuculweni ukutya. Umzimba wakho ufuna namanqatha, kunye calcium kuya kunceda ukufunxeka kwayo. Ngoko ke, ubisi kunye netshizi kufuneka zibandakanywe kwisidlo sakho. Esinye isifundo zesayensi ogama iziphumo zapapashwa American Journal of Nutrition lwezonyango lufumanise ukuba abalandeli ubisi ezityetyisiweyo umngcipheko lisezantsi seswekile yohlobo yesibini.

Intsomi 6: ndinyana zingezantsi ubushushu

Nakuwo nawuphi na umlandeli ukubaleka elunxwemeni emva kwemini eshushu. Kubonakala ukuba ilahleko ubunzima ngakumbi ezinxulumene ukuzilolonga kwiimeko epholileyo. Oku kungenxa yokuba ekufudumaleni umzimba lunghiselela ku ilahleko ngokugqithiseleyo ukufuma kunye namafutha omzimba uhlala reserve. Ngoko ke, ukuba ufuna ukuphucula ukutya, yiya kwi gym air-conditioner.

Intsomi 7: Imfuneko ingqalelo ukutya

Nethe idla kakhulu ukutya. Nangona kunjalo, imikhwa ukusela kwakhona negalelo ekuphuculeni iinkqubo kwemichiza emzimbeni. Ukuba ufuna ukwandisa izinga osidingayo eluvundwini, zama ukusela ubuncinane 500 mililitha amanzi. Ngokutsho isifundo epapashwe kwi-Journal of Clinical hormone futhi umzimba, nje kwesiqingatha selitha yamanzi ngosuku, kukhawulezisa imetabolism ngama-30 ekhulwini. inkqubela Incredible, akunjalo na?

Intsomi 8: ngaphandle coffee evela ekutyeni

Abaninzi uyazi ukuba ikomityi yeti eluhlaza ukhonza ngokuthembeka, xa kufikwa ukukhulisa ukutya. Kwakhona, abaninzi banyanzelwa ukuba ayeke ikofu, ekholelwa ukuba ndebe elimnandi kusasa alinayo nayiphi na iingenelo. Noko ke, ngokutsho abaphandi, abasela zekofu caffeine aphezulu ngesilinganiso yokucolwa xa kuthelekiswa kwabo kusela decaffeinated othululwayo. Kubonakala ngathi unako ukubulala ngamatye enye intaka ezimbini. Ngentsasa elandelayo, xa uya kuba nesibindi ngokwaneleyo, cook yakho latte oyithandayo. Uya kukwenza uzive kwakhula iinkqubo amandla kunye pathways iza kusebenza ngendlela eyiyo.

Intsomi 9: kujoliswe kakhulu kwi ukwehla kobunzima

Xa uthathe amanyathelo okuphucula ukutya, akukho mfuneko yokuba ukunikela lo mba lonke ixesha nengcinga. Xa kakhulu ingqalelo ilahleko ubunzima (ingakumbi xa unento ayisebenzi), iingcinga ephazamisayo zinika kugqajukelwa cortisol xi hormone. Oku kuthetha umzimba ikwimo olungxamisekileyo iqalisa ukuvelisa insulin - hormone onoxanduva ukugcina amanqatha kwaye sehlise ukutya. Ezi zifundo ngomxholo ziye zapapashwa kulindixesha zeBhayoloji Psychiatry. Thatha umoya kwaye yehla, kungenjalo kuya kufuneka ukuba uchithe iseshoni eyongezelelweyo ku ejimini.

Intsomi 10: Ukutya phambi umthambo

Uhambo ejimini ngoko nangoko emva kwesidlo enzima kusenokubonakala ngathi isigqibo kuphela ekunene. Nangona kunjalo, omnye umqeqeshi lobuqu Robert Herbst icebisa ukwenza ngenye indlela. ingcali yethu powerlifter onamava, leyo njalo iqala uqeqesho lwakhe ungatyanga. Uyakwazi ukuba yokucolwa gqitha xa uthatha ukuba nidle isidlo sakho ngoko nangoko emva ukuya ejimini.

Intsomi 11: Wena kufuneka nokukhutshelwa ityuwa ekutyeni

Unga ukunciphisa isixa ityuwa ongaphantsi imida yokwakha ka-2.300 milligrams, kodwa akufuneki ngaphandle ngokupheleleyo ukususela kwisidlo sakho. Ityuwa iqulethe ayodini, nto leyo icandelo esibalulekileyo le ndlala lengqula. Oko kukuthi, lo mzimba imisela umgangatho ukutya. Ngoko ke musani ukoyika ukutya ezinetyuwa, kodwa khumbula ukuba ukulandela imigangatho eyimfuneko yezempilo.

Intsomi 12: Isixhobo ngcono ekulweni umzimba are Cardio

Ungenza ukumdumisa ngokwakho ukuba into akakuphosi yoga okanye njengomtyibilizi epakini. Kodwa, lonto imigudu yakho, wena musa uphume imisebenzi yakho yemihla ngemihla. Ngokomzekelo, uphando olwenziwa yi-University of South Wales, wafumanisa ukuba ekumgangatho ophezulu uqeqesho lokuphumla yeyona ndlela ingcono xa kufikwa uvutha ngamanqatha. emva kweenyanga ezimbalwa baya kubona iziphumo zokwenyani.

Izazinzulu ziye zafumanisa ukuba emva rate pathways HIIT hayi lifinyele iiyure ezingama-72.