7 izinganekwane zokufaneleka, ubone uma uwela ngakho?

Imibono eyiphutha evamile ngokufaneleka ngokuvamile igcina yenza umonakalo omkhulu kunokuhle. Kungakhathaliseki ukuthi inkolelo yokuthi ukujima okude kuhlala kungcono noma ukuthi ukuphakamisa izinsimbi kuzokwenza ube mkhulu, le mibono eyiphutha ingaholela ekulimaleni futhi ivimbele inqubekelaphambili ekufinyeleleni imigomo yokufaneleka. Kubalulekile ukubhekana nokufaneleka ngombono ophelele nonolwazi, ucabangela izidingo zomuntu ngamunye kanye nemikhawulo.

Ukujima Okude Kungaba Inzuzo Kakhudlwana

Akudingekile ngaso sonke isikhathi ukuthi uziphushele umkhawulo ukuze uthole ukujima okuhle. Ukuchitha amahora ku-treadmill noma ukuphakamisa izinsimbi kungaholela ekucindezelekeni kwemisipha noma ukulimala ngokweqile. Kubalulekile futhi ukucabangela ifomu nokusetshenziswa okufanele kwemishini, njengoba lokhu kungase futhi kube nomthelela engcupheni yokulimala. Kunalokho, zama ukuhlukanisa isimiso sakho phakathi kokuzivocavoca kwe-cardio, ukuhamba, nokumelana ukuze uqondise wonke amaqembu emisipha ngokulinganayo futhi wengeze okuhlukahlukene ekusebenzeni kwakho. Lokhu kungasiza ekuvimbeleni ukulimala futhi kuholele emiphumeleni enengqondo kakhudlwana.

Akukho ukuzuza ngaphandle kwezinhlungu

Isisho esithi "akukho buhlungu, akukho nzuzo" sivame ukusetshenziswa ukukhuthaza abantu ukuthi baziphushe ngesikhathi sokujima. Nakuba kubalulekile ukuzibekela inselelo ngezikhathi ezithile, ukwenza njalo njalo kungaholela ekulimaleni futhi kuvimbele ukusebenza kwakho. Eqinisweni, ukulokhu uzicindezela kakhulu kungabangela i-overtraining syndrome, engathinta ikhono lemisipha yakho lokululama, isimo sakho sengqondo, amasosha omzimba, nokunye. Kungase futhi kuphazamise ukulala kwakho njengoba ukuvivinya umzimba ngokweqile kungashukumisa isimiso sezinzwa ngokweqile.

Ucwaningo olugxile kubadlali bezemidlalo lwathola ukuthi labo abakhuphula ngokushesha imithwalo yabo yokuqeqesha babevame ukulimala kwezicubu ezithambile uma kuqhathaniswa nalabo abazakhela kancane kancane imigomo yabo futhi bakwazi ukuvimbela ukulimala. Indlela engcono kakhulu ukusebenzela kancane kancane ufinyelele imigomo yakho kunokuzama ukwenza okuningi kakhulu ngesikhathi esisodwa.

Khulisa Ukudla Kwamaprotheni futhi Unciphise Ukudla Kwamafutha kanye Nekhabhoni

Ukudla okugxile kakhulu kumaprotheni kuyilapho kunciphisa ama-carbohydrate namafutha kungase kungasebenzi ngendlela ongakholelwa ngayo. Nakuba kubalulekile ukugwema ukudla amanani eqile amakhabhohayidrethi acwengisisiwe kanye namafutha agcwele, amaprotheni awasona isixazululo esitholakala emhlabeni wonke noma isiqinisekiso sokuncipha kwesisindo. Eqinisweni, ukudla amaprotheni amaningi kungandisa ingozi yesifo senhliziyo nokukhuluphala.

Iningi lezilwane ezidla inyama zithola amaprotheni anele nsuku zonke ngaphandle kokudinga ukuncika ekunyakazeni noma ezithasiselweni. Ngokuvamile, ukuba nama-ounces angu-2-3 weprotheyini engenawo ukudla ngakunye kwanele ukuphemba umzimba.

Ezinye izitayela zezempilo ziye zakhuthaza abantu ukuthi bagweme ama-carbs namafutha ngokuphelele, bethi kuzoholela ekulahlekelweni kwesisindo. Nokho, ama-carbohydrate anika amandla futhi angumthombo obalulekile wamafutha. Akuwona wonke ama-carbs adalwe alinganayo, ngakho-ke kubalulekile ukubeka phambili ama-carbs ayinkimbinkimbi njengezithelo, ubhontshisi, nelayisi elinsundu.

Kubalulekile futhi ukufaka amafutha anempilo ekudleni kwakho, njengamafutha e-polyunsaturated kanye namafutha e-monounsaturated, abalulekile ekusebenzeni kobuchopho. Esikhundleni sokulandela ukudla okunamafutha aphansi, zama ukufaka amafutha anempilo avela emithonjeni efana nokwatapheya, amafutha omnqumo namafutha kakhukhunathi, imbewu ye-chia, nokunye ukudla okune-Omega-3 fatty acids ephezulu.

Ukuphakamisa Izisindo Kuzokwenza Ube Nenqwaba

Omunye umbono oyiphutha ovamile mayelana nokuqeqeshwa kwamandla ukuthi kuzokwenza ngokuzenzakalelayo ube mkhulu futhi ube nemisipha. Nakuba kuyiqiniso ukuthi ukuphakamisa izinsimbi kungakusiza ukwakha imisipha, akusona isiqinisekiso. Eqinisweni, ikakhulukazi kwabesifazane, izici ze-hormonal zivame ukuvimbela ukuthuthukiswa kwemisipha emikhulu. Esikhundleni sokugwema ukuphakamisa izinsimbi, kubalulekile ukukufaka esimisweni sakho sokufaneleka ukuze uthole izinzuzo ezihlukahlukene ezihlanganisa impilo yenhliziyo ethuthukisiwe, amalunga aqinile kanye nemigqa, ukusheshisa kwemetabolism, ukuma okungcono, kanye namandla andayo namandla. Ungesabi ukuphakamisa izinsimbi - ngeke kukwenze ube yinqwaba ngaphandle uma lokho kuwumgomo wakho othile ngohlelo oluqondiwe lokuqeqeshwa kanye nokudla okunomsoco.

Ukushiswa Kwamafutha E-Spot: Yehlisa Amafutha Esisu Kuphela?

Akunakwenzeka ukukhomba ukulahlekelwa kwamafutha ezindaweni ezithile zomzimba ngokusebenzisa izivivinyo ezigxile kuleyo ndawo kuphela. Isibonelo, ukwenza ama-crunches ngeke kushise amafutha azungeze i-abs yakho. Kubalulekile futhi ukuqaphela ukuthi isisu esithambile sizobonakala kuphela uma amafutha omzimba wakho wonke ephansi. Nakuba izivivinyo zokuzihlukanisa njengama-crunches namapulangwe zingase zibe nezinzuzo zamandla emisipha nokuzinza, azidali ngokwanele ukuphazamiseka kwe-metabolic ukuze kube nomthelela omkhulu ekulahlekeni kwamafutha endaweni ethile. Ukuze unciphise ngempumelelo amafutha kunoma iyiphi ingxenye yomzimba wakho, kubalulekile ukugxila ekulahlekeni kwesisindo sonke ngokuhlanganiswa kokuzivocavoca kanye nokudla okunempilo.

I-Cardio Akuyona Yodwa Indlela Yokulahlekelwa Amafutha

Nakuba kuyiqiniso ukuthi i-cardio ingaba ithuluzi eliwusizo ekushiseni amafutha, akuyona kuphela noma into ebaluleke kakhulu ekulahlekeni kwamafutha okuphumelelayo. Eqinisweni, ucwaningo luye lwabonisa ukuthi ukuqeqeshwa kokudla nokuphikiswa kuphumelela kakhulu ekulahlekelweni kwesisindo nokuthuthukisa ukwakheka komzimba. Izinhlelo zethu zokuqeqesha zomuntu siqu ejimini yethu yaseNtshonalanga London zisize amalungu amaningi ukuba athole imiphumela emihle ngaphandle kokuthembela ekuzilolongeni okungokwesiko kwe-cardio. Esikhundleni salokho, sigxila endleleni elinganiselayo ehlanganisa ukudla okunomsoco, ukuqeqeshwa kokumelana, nomsebenzi wansuku zonke, kanye nokuqeqeshwa kwe-cardio yesikhawu nokuqina lapho kufaneleka. Khumbula, wonke umuntu uhlukile futhi lokho okusebenzela umuntu oyedwa kungase kungasebenzi komunye. Ngakho-ke, kubalulekile ukuthola indlela eyenziwe ngokwezifiso ezisebenzela wena.

Kufanele Uziqeqeshe Nsuku Zonke Ukuze Ufeze Izinjongo Zakho Zokufaneleka

Ukuqeqeshwa ejimini nsuku zonke kungase kungadingeki ukuze ufinyelele imigomo yakho yokufaneleka. Ngisho nabasubathi abasezingeni eliphezulu, abaziwa ngokuzimisela kwabo ukuzilolonga, bathatha izinsuku zokuphumula ukuze imisipha yabo ilulame. Lapho sizivocavoca, siphula izicubu zemisipha, futhi imizimba yethu idinga isikhathi sokulungisa nokwakha kabusha lesi zicubu ukuze sibe namandla. Esikhundleni sokuthembela ejimini kuphela, zama ukufaka ezinye izindlela zokuvivinya umzimba ohlelweni lwakho lwansuku zonke, njengokuhamba, ukuthatha izitebhisi, ukudlala imidlalo, noma ukudlala nezingane zakho epaki. Le misebenzi inganikeza uhlobo lokuqeqeshwa "olungabonakali" olungaba nomthelela omuhle ekuqineni kwakho ngaphandle kokulayisha ngokweqile umzimba wakho.

# Uhlelo lokuqeqeshwa lwezinsuku eziyi-7 ongeke uluphuthe!