Izizathu eziphambili zokuba akunakwenzeka ukuba unciphise umzimba

Ukulahlekelwa ubunzima bekusoloko inombolo ingxaki 1 abafazi abaninzi. Ukufumana iifom efanelekileyo yasungulwa ukutya, iziyobisi, ukufaneleka, eyenzelwe uqeqesho ngokwasengqondweni, kwaye ngaphezulu. Noko ke, kukho iintlobo onjalo lwezixhobo kunye nabancedisi namaxolo usabonisa amanani eloyikekayo. Kungani na ukuba ndingabi ukunciphisa umzimba?

Kakade ke, kusengqiqweni ukuba likhangele isisombululo sengxaki ekubambaneni kwalo. Ihlala ihlokondiba ezinokuphembelela ukucombulula kuphela yincutshe. Zokudla inike izizathu 7 kutheni akunakwenzeka ukuba ukuncipha.

1. Uxinzelelo

Yonke imihla umntu uphantsi koxinzelelo. Oku kube ngenxa yempixano emsebenzini okanye entsatsheni, iingxaki zemali, iingxabano rhoqo encinane ekhaya, kunye nabanye abaninzi. Kwiimeko ezinjalo uxinezeleko kukuninzi zavelisa yincindi ntshikilelo, kunye cortisol. Kuba abantu abaninzi, uyayivuselela umphefumlo awuzali. Kuyinto ke ngoko kubonisa "bambambe uxinezeleko". Nkqu okulula rhoqo kwaye ezincinci uphazamise intsalela ukutya, kwaye umzimba uya kuqalisa ukuba nomzi iiseli namanqatha. Isisombululo apha le ndlela - ukuba kuyimfuneko ukusombulula le ngxaki kunye hunguta ntshikilelo. Abancedisayo ekubuyiselweni ukuvumelana ngokomoya kunokuba yoga, ukuya isayikholojisti, eliphantsi amalungiselelo eengcambu.

2. Ukudla

Kakade ke, esinye sezizathu eziphambili zokuba akunakwenzeka ukuba ukuncipha into yokudla. Amanye amabhinqa ngokoqobo azibulale yokutsiba isidlo sakusasa, sasemini, uze nditye sasemini kwakhona abavumi ukuba badle sangokuhlwa. Oku kuvele amaqhinga engalunganga. Okokuqala, oko ezimbi kwimpilo. Okwesibini, akukho nto ukukhusela ngokuchasene umzimba. Ekuhambeni uphando olunzulu, izazinzulu ziye zagqiba ukuba calories ukuba umntu uyavuka kusasa, phantse ngokupheleleyo isixa ajikwa amandla. A isidlo okunesondlo kuyimfuneko ukuba wonke. Yena icwangcisa ilizwi for usuku kusindisa umzimba ukucima kombane ngexesha lesidlo.

Omnye umqobo ilahleko lokulinganisa amashwamshwam eziyingozi. Ukubambelela ukutya, ntonje abafazi kujolisa isidlo esikhulu: kilojoules, ngaphandle ukutya okunamafutha. Okwangoku, musa ithathele ingqalelo iilekese, iinuts, zonka, cookies, basebenzisa ebudeni bemini. Ukuba ufuna izimuncumuncu inkulu, unako endaweni iimveliso eziyingozi kunye iziqhamo, amaqunube kunye nemifuno. Apples, imifino, nezo ziqwayitiweyo efanelekileyo kulo. Okunencasa, enempilo, osidingayo elisezantsi!

3. ubuthongo Poor

Ekuphuhliseni oogqirha zidla ngokukhankanya iphupho okunesondlo. Yinto eyaziwayo ukuba iiyure 6-8 ngosuku ayimfuneko ukuze umntu ukuze ukhululeke. Ngeli xesha, zonke iinkqubo emzimbeni ukubuyela esiqhelweni. Kodwa ke ukuba umntu ngenxa yesizathu esithile ulahlekelwa ubuthongo - uhamba emva kwexesha kwaye Masivuke kusasa - umbuzo ngulo, kutheni akunakwenzeka ukuba unciphise umzimba nje akwenzi ngqiqo. Ukusuka ngokuswela okondeleyo ubuthongo akuxhomekekanga ziveliswa imali eyaneleyo ubuthongo hormone, kunye melatonin. Kwakhona inxaxheba ukutya okunamafutha. Ngoko ke, abantu abalungileyo ubuthongo ukunciphisa umzimba ngokukhawuleza.

Sleep kwakhona inika amandla kuloo mntu. Xa nedosyp ukusebenza komzimba kunciphisa. Nawuphi na umsebenzi edala fatigue ukwanda kwaye, ngenxa yoko, waphelelwa nasengqondweni.

4. nobukhulu Ukhonza

Uyazibuza ukuba kutheni akunakwenzeka ukuba ukunciphisa umzimba ngokutya ukutya okusempilweni, kungekhona ukuba nidle njani ukhumbule kakhulu. Kubonakala ukuba umzimba iphendula eyahlukileyo ukuya ubungakanani izabelo sadla ngexesha elinye. Ngoko ke, servings ezintlanu ezincinane kakhulu ngcono wendele ngaphezu ezintathu ezinkulu enkulu. Ibalekisa ukutya, calories baye amandla, ilahleko lokulinganisa ngokukhawuleza ngaphandle uxinezeleko umzimba.

5. A effect icala

Xa umfazi lithemba ajike abe isazi le ngxaki, kutheni akunakwenzeka ukuba ukunciphisa umzimba, oko wacela kuluhlu lwamayeza ukuba ngoku ufumana. Kubonakala, yintoni akunjalo?! Noko ke, kule amazwana kumachiza ezinzulu (umzekelo, ukuphazamiseka kwamadlala) print entle sibonisa uluhlu yeziphumo ebezingalindelekanga. Iyafuna ukuyifunda. Mhlawumbi, ukutyeba yenye amanqaku. Ukuba uyeka i unyango amayeza uyasilela, kuyimfuneko ukuba balinde kokugqiba le khosi, ngoko kuphela uthabathe up isimo sabo.

6. imfundo ngokomzimba Not kuphela

ukudla ngendlela eyiyo okanye ezisezantsi-ukudla eyedwa akakwazi ukusombulula ingxaki umzimba. Kufuneka kudityaniswe lo msebenzi esebenzayo (ukubaleka, ukunyuka intaba, ukuqubha, ukukhwela ibhayisikile, njalo njalo. D.). Kolu vavanyo kubalulekile rhoqo ixesha elide. Kwanokuba ekuqaleni kubonakala inkqubo nzima, iiveki apho uya mkhwa, hayi kanye mandithi, imfuneko yendalo soqeqesho ngokwasemzimbeni. Ukongeza, ngenxa umthambo luthi umzimba ugcwele ioksijini, yaye ngoko, nethe kwandiswa. Yiloo ndlela ngokukhawuleza kwaye ngaphandle kukwenzakala ushiye ubunzima engaphezulu.

Ukuba imisebenzi imidlalo zikhona kwishedyuli kwemini, kodwa musa ukunika iziphumo, kufuneka ucinge iqondo umthwalo. Mhlawumbi kufuneka kwandiswa okanye baqeshwe umhlohli professional oya kulungelelanisa kunye nomthwalo yamandla. Imidlalo kuchaphazela kuphela ubuhle mzobo, kodwa ngcono impilo kunye ingapheli ulutsha.

7. Age

Ngokuxhomekeke kwinkqubo ekunciphiseni yobudala kunokwenzeka ngamazinga ahlukeneyo kunye umphumo. Oosonzuluwazi kudala kwasekwa ukuba omncinane umzimba, ngokukhawuleza somzimba wakho kulo. Ngoko ke, kwiminyaka ukuya ku 30-35 umthambo ziyasebenza ekulweni umzimba. Emva koku kweminyaka egazini kwabafazi (!) Uqalisa ukunciphisa amanqanaba testosterone, elinoxanduva ukutya okunamafutha. Kulo mba, nkqu ukuzilolonga olunzima kwi gym ukunika ngenxa encinane. Loo ubudala-inyama yaye wachaza umzuzu kutheni akunakwenzeka ukuncipha nkqi. Indlela kuphela ngaphandle zokudla imeko bakholelwa nokukhutshelwa ngcembe ukusuka yomxhesho nokudla-osidingayo. Kwaye kufuneka umonde.

izimo

A isihloko eyahlukileyo ngumba wokuba kutheni, emva kokuzalwa akunakwenzeka ukuba ukuncipha. Kukho isizathu sokuba eziliqela. Ukophulwa umbuso okulala kunye nokutya, iimeko uxinezeleko ezivelayo kwiinyanga zokuqala ezimbalwa emva kokuzalwa. Ngaphezu koko, le nabondli abatsha uncancisa, ngaba umthambo contraindicated. Enye into ebalulekileyo kukuba utshintsho hormone. Ngokwesiqhelo emva konyaka abafazi ezibandakanywe kwimo yesiqhelo.

PS

Ukuba wazama izidlo ezininzi kwaye behamba ngayo yonke imithetho indlela yokuphila esempilweni, ladies ezintle badla bayazibuza: kutheni ayisebenzi ukuba unciphise umzimba? bona "kwaqala up kuzo zonke kakhulu," ngephanyazo ebaluleke enjalo. iipilisi athatha ongalawulekiyo neti ukunciphisa umzimba, indlala, ngesantya ngokwakho, okanye siphelelwe ukholo nje baze babuyele caloric otyiwa zabo zangaphambili. Olunjalo utshintsho angenza kuphela nobungozi kwimpilo.

Ukuba abanye ixesha Kum nesilima ahambe, kodwa ngequbuliso amaxolo wanamathela ukuya anomvo omnye, ngoko ungakhathazeki. Zokudla kunye neembaleki eli xesha ubizwa ngokuba 'kungekho kukhula. " Kufuneka siqhubeke ukutya okulungileyo umthambo. Xa abanye umzimba, uya kuvuza na olinganise efanelekileyo.