I izinganekwane edume kakhulu mayelana umzimba waphikisa!

Uma kuziwa isisindo ukulahleka, abaningi bethu bebhekene nenkinga ye Plateau. Lapho lesi simanga izinsimbi isukela luphola endaweni efanayo. Futhi kungakhathaliseki ukuthi uzama ukuba badlulele emva impumelelo kokuqala, kunzima kakhulu ukukwenza. Iphutha eyinhloko ukuncipha akulona iqiniso mayelana lokugayeka kokudla emzimbeni. Sekuyisikhathi ekuphikiseni izinganekwane mayelana umzimba izinze. Khumbula ukuthi umzimba - inqubo zamakhemikhali, ikuvumela ukuba ukuguqula kilojoule ethathwe ukudla kube ngamandla. I kahle emzimbeni wakho ikwenze, amanoni kancane imali ezinhlangothini noma kwamathanga. Futhi, kuphambene inkolelo owaziwa, abantu nomthelela umzimba. Ingalo wena nge ulwazi olulungile - nempumelelo Akuzange kwaphela isikhathi eside ukufika.

Inkolelo-ze 1: ekunciphiseni kilojoule

Ingabe ucabanga ukuthi lokhu kusobala: ukusika ikhalori lakho lokuphuza, uyoba zithole imiphumela emihle ekulweni ukukhuluphala. Nokho, kukhona isici, it is hhayi Kunconywa ukudlulela ngale kwalokho. Ukusetshenziswa esingaphansi 1200 kilojoule ngosuku kubangela umzimba wakho austerity (ukuzila ukudla). Umzimba wakho azizwa indlela izikhathi ezinzima futhi ngandlela-thile onge amandla, kubamba umzimba. Lokhu kusiza ukugcina fat umzimba zigciniwe. Ngakho-ke, uma ufuna ukunciphisa umzimba, ayeke ukusika ukudla okwakha ngomdlandla ngokweqile.

Inkolelo-ze 2: Breakfast - esidlweni ebaluleke kakhulu

It kuvela, ibhulakufesi - hhayi ukudla ebaluleke kakhulu. Lolu cwaningo, ogama okutholakele yashicilelwa-American Journal of Nutrition Clinical, wathola ukuthi ukweqa ibhulakufesi akuphazamisi umzimba. Ngakho uma neze bophezela udle iphalishi ekuseni, angajabula. Kusukela manje, wena ekhululiwe lokhu ukuthi "banecala."

Inkolelo-ze 3: ukudla okubabayo kuphela kwandisa umzimba

Izinongo ekhishini lakho kungaba nomthelela ngcono izinqubo umzimba ngenxa capsaicin. Nokho, uma ungenawo basonta isigaba abalandeli kancane abukhali, ungadumali. Ungasebenzisa okunye wusizo umzimba ukudla. Ngokusho ososayensi kusukela Anaheim (CA), sweet pepper kungukuthi emuva uzakwabo sidabuke ngokweqile lapho kuziwa kilojoule evutha ngokuyimpumelelo. Ngaphezu kwalokho, ukuhlola, wakhe ubuhanjelwe abalandeli nokuthi, kanye neminye imikhiqizo wabonisa ukuthi pepper cishe kabili njengoba nomphumela njengoba zifaka umfutho umzimba.

Inkolelo-ze 4: ukudla njalo

Uma ungathandi ukwabelana kokulunywa noma ukudla njalo izikhathi ezimbili, ungakwenza futhi. Isayensi iye ekugcineni ziyadalulwa inganekwane amandla wamaqhuzu. Awudingi ukuba isidlo kaningi, ukuze kuvuswe umzimba wakho, futhi okuhle ukudla amathathu ubudala usuku ilungele kwesisindo. Omunye Ucwaningo olwenziwe kule ndawo, wathola ukuthi akhuluphele ayethambekele xaxa abantu abahlanganyela ikhalori yabo yansuku zonke ukudla ezintathu ezincane futhi enye nabo Ungadla. Kodwa izisebenzi zokuzithandela esadla esilinganayo kilojoule ukudla ezintathu ejwayelekile, yibona abathole imiphumela ephezulu ku kwesisindo.

Inkolelo-ze 5: ukwenqaba amafutha

ukudla okunamafutha kungaba umngane wakho, kanjalo cha sukela ukuxosha imbiza ibhotela lamantongomane kudoti. Ziningi ongakhetha enempilo ukuthi ngeke kukwenze amafutha, kodwa futhi nomthelela umzimba ngcono. Umzimba wakho udinga ukuba ikhuluphale, calcium kuzosiza ukumuncwa yayo. Ngakho-ke, ubisi noshizi kumele zifakwe ekudleni kwakho. Esinye isifundo zesayensi kabani Imiphumela yashicilelwa-American Journal of Nutrition Clinical wathola ukuthi abalandeli ubisi fat babe ingozi ephansi sikashukela uhlobo lwesibili.

Inkolelo-ze 6: umsebenzi ngesikhathi sokushisa

Ukudanisa yimuphi fan of ukugijima ogwini ntambama kushisa. It kuvela ukuthi isisindo Amazing ezihlobene ezimweni cool. Lokhu kungenxa yokuthi ngesikhathi sokushisa kwemini umzimba ulungiselela ukulahlekelwa ngokweqile umswakama bese igcina fat umzimba zigciniwe. Ngakho uma ufuna ukuthuthukisa umzimba, ukuya ejimini-moya.

Amanga 7: Isidingo ukugxila ukudla

Umzimba ngokujwayelekile ohambisana ikakhulukazi ngokudla. Nokho, imikhuba ukuphuza Ungase futhi neqhaza ngcono izinqubo zamakhemikhali emzimbeni. Uma ufuna ukwandisa izinga ikhalori esivuthayo, zama ukuphuza okungenani 500 namamililitha yamanzi ngaphezulu. Ngokocwaningo olwanyatheliswa kuyi-Journal of Endocrinology Clinical futhi Umzimba, kuphela isigamu ilitha lamanzi ngelanga, ukusheshisa umzimba ngamaphesenti angu-30. intuthuko Incredible, akunjalo?

Amanga 8: exclusion ikhofi kusukela ekudleni

Abaningi uyazi ukuthi inkomishi yetiye oluhlaza ikhonza ngokwethembeka, uma kuziwa ekukhuliseni umzimba. Futhi, abaningi baphoqeleka ukuba bangayeki ikhofi, bekholelwa ukuthi inkomishi flavorful ekuseni akanayo izinzuzo. Nokho, ngokuvumelana abacwaningi, caffeine ikhofi abaphuza abe ngaphezulu ngesilinganiso esingaba umzimba ukuqhathanisa kulabo baphuze isiphuzo decaffeinated. Kubukeka sengathi ungakwazi ukubulala ngetshe elilodwa izinyoni ezimbili. Ekuseni, lapho ungeke ube isibindi ngokwanele, ukupheka Latte zakho ozithandayo. It kuyokwenza uzizwe kuqubule amandla futhi umzimba izinqubo izosebenza kahle.

Amanga 9: focus ngokweqile kwesisindo

Uma uthatha izinyathelo zokuthuthukisa umzimba, asikho isidingo ukuba babanikele lolu daba ngaso sonke isikhathi futhi wacabanga. Uma futhi igxile kwesisindo (ikakhulukazi uma une into akusebenzi), imicabango ekukhathazayo ukunikeza ekuqhumeni hormone i-cortisol ukucindezeleka. Lokhu kusho umzimba kwimodi eziphuthumayo iqala ukukhiqiza insulini - hormone unesibopho ukugcina amafutha futhi ekunqandeni umzimba. Lezizifundo ngale ndaba ziye esanyatheliswa kumagazini i-Biological Psychiatry. Khokha umoya futhi ukuzola, ngaphandle kwalokho ngeke nibe ukuchitha i session eyengeziwe ejimini.

Amanga 10: Ukudla ngaphambi umsebenzi

Uhambo ejimini ngemva kokudla esindayo kungase kubonakale isinqumo esifanele kuphela. Nokho, nomqeqeshi siqu Robert Herbst weluleka ukwenza ngendlela ehlukile. Isazi wethu powerlifter ngomuzwa, okuyinto njalo iqala ukuqeqeshwa kwakhe esiswini esingenalutho. Ungakwazi ukuletha izinga lokugayeka kokudla emzimbeni eliyigugu uma uthatha ukudla kwakusihlwa yakho ngokushesha ngemva ukuya ejimini.

Amanga 11: Kumele usawoti baxoshwe Ukudla

Ungakwazi ukunciphisa inani usawoti ngezansi komkhawulo kuvunyelwe of 2,300 angu, kodwa akufanele ngokuphelele ngaphandle kwalo kusukela ekudleni kwakho. Lo sawoti iqukethe iodine, okuyinto isakhi esibalulekile indlala yegilo. Okungukuthi, lokhu umzimba inquma izinga lokugayeka kokudla. Ngakho ungesabi udle ukudla okunosawoti, kodwa khumbula ukulandela izindinganiso edingekayo impilo.

Amanga 12: Ithuluzi engcono ekulweni isisindo okweqile kukhona cardio

Ungakwazi sidumise wena into akusho uphuthelwe yoga noma ukugijima kuleli paki. Kodwa, noma yini kungase kube kwemizamo yenu emihle kakhulu, ungatholi aphume imisebenzi yakho yansuku zonke. Ngokwesibonelo, ucwaningo olwenziwe yi-University of South Wales, wathola ukuthi ephezulu umfutho ukuqeqeshwa isikhawu kuyindlela engcono uma kuziwa evutha amafutha. Phakathi nezinyanga ezimbalwa uzobona imiphumela yangempela.

Ososayensi bathole ukuthi ngemva HIIT rate umzimba akuyona encishisiwe amahora 72.