Indlela ukususa amafutha besisu?

Uma ungenaso nokwakheka, inkulumo ethi "amafutha besisu" kungase kubonakale engajwayelekile. Kodwa luyini ngempela ajwayelekile-9 kwezingu-10 abantu abaneminyaka engu-eminyakeni engaphezu kwengu-25 - is amanoni esiswini. Abanye-ke impela kancane, futhi umuntu 'zingaziqhayisa "a esiswini ehloniphekile. Loku kuyehluka amanoni ongama okungukuthi ku ingaphakathi lesisu kanye ihlanganisa kwezitho zangaphakathi. Uma e amanoni ongama ungakwazi ngiyothatha ngeminwe yakho, futhi sikubheka ngendlela emphethweni ulenga phezu waistband ukukhumula ibhulukwe elingaphezulu yakho noma ibhande, amanoni besisu lifana esiswini bulging.

Kungakhathaliseki ukuthi laliyini, uma kungezona zonke ukubabela nemingcele imodeli, kodwa amafutha esiswini ufuna ukususa elilodwa. Kulesi sihloko, sizokubonisa indlela ukususa amafutha besisu kusukela esiswini ngosizo umsoco ofanele futhi umzimba ezilula ngokomzimba.

Yeka indlela okuyingozi amafutha esiswini?

Okokuqala, ake baqonde ngezinhliziyo honours vistselyarnogo (noma besisu) amanoni ongama. Lokhu amahwahwa akhiwa amangqamuzana ensundu, ingaphansi imisipha besisu, awushise unezinselele ezinzima kunalezo ongama. Ngaphezu kwalokho, amafutha besisu kuyingozi ngaphezu empilweni kuka yamafutha amaningi emzimbeni.

a "umthwalo" ukuhluleka okunjalo kubabangele ohlelweni hormone, okwehlisa ukugaya, umzimba, izinso kanye isibindi, kungenzeka infarction noma thrombosis. Futhi lokho ingasaphathwa ohlangothini yobuhle inkinga. Kodwa ukuthi amafutha besisu uyaphakama kunokukwenza ongama, le nqubo akuyona into engenakwenzeka. Masiqhubeke ukuqeda vistselyarnogo amafutha ngokushesha futhi unomphela.

"Lokhu esiswini, kuba - isixha izinzwa!"

Caphuna kusukela ifilimu, naphezu ingxenye ezihlekisayo, 100% weqiniso. Inkinga ikuphi-ingabe besisu fat esiswini? Akukhona nje kuphela ekudleni engalungile noma ukuphila umzimba, kodwa futhi usesimweni njalo yokucindezeleka. Ekupheleni kwekhulu leminyaka elidlule, odokotela okuye kwenziwa kuye kwabonisa ukuthi ayingozi i-hormone cortisol ( "hormone yokucindezeleka") akuvumeli amafutha sokudiliza, ngisho ngenxa umsebenzi ngokomzimba, futhi ngaphezu kwalokho, "sibonga" kuye akukwazi nzuzo kwemisipha izicubu.

Ngenxa yalokho, kungenzeka ukwenza umzimba ngendlela efanele, noma ukuya ejimini, ungadli ngemva lesithupha ntambama, futhi ngokuvamile ukudla ngendlela efanele futhi tum usazoba. Cortisol awukwazi ukugxambukela ukushiswa fat ngaphansi kwesikhumba, kodwa ukususa besisu futhi fat visceral (kungcono into efanayo, njengoba thina echazwe ngenhla) kuyoba nzima kakhulu.

Ngakho, isizathu sokuqala nalokho okubonakala amafutha ngakho - lokhu umuzwa ukukhathazeka, ukucindezeleka, ukucindezeleka, nokungalali. Qala ne ukuqeda lezi izizathu, futhi mhlawumbe ukushintsha okunye empilweni akudingeki, njengoba isibalo ngokwayo iza ngesimo.

Hlola hormone

Abesilisa nabesifazane, senza izici hhayi kuphela zamabanga aphansi naphezulu ngokobulili, kodwa futhi amahomoni lesifanele. "Ukulahlekelwa isisindo, kodwa kunalokho kuphela ikhula ngesisindo esifanele," "Angikwazi balahle induna," "isimo esibi okunjalo ngaso sonke isikhathi, ngendlela engimthanda ufuna ukukhala." Uma eziyizici izitatimende enjalo noma efanayo, bese kudingeka uhlole izinga lama-hormone e isikhungo sezokwelapha, edlulisa izivivinyo. inqubo enjalo awubizi, kodwa ngokuhamba kwesikhathi ugcine isikhathi esiningi, umzamo nemali.

isizinda kwama-hormone - liyithuluzi olubucayi ukuthi can disorder ngenxa yokugula, ukucindezeleka, ngokushesha inkinga yokuguquka kwesimo sezulu, ngesikhathi nokuthomba. Omunye zezimpawu ezikhombisa ukuthi zonke akulungile nezinga elifanele hormone - hoarding amafutha esiswini. Ngo abesifazane lubonakaliswa ngokwezinga elikhulu kunabantu. Laba bameleli be-wobulili namandla amanoni kuqala buthelela ku ezinqulwini izinhlangothi. Ngakho, uma kuvela inkinga, ayikahlanganiswa abangele uhlelo hormone ukuze unciphise umzimba futhi beneme ngeke aphumelele.

Kufanele kuqashelwe ukuthi kukhona ukuhlobana phakathi amafutha besisu futhi ngemuva kwama-hormone. Ngakho, ngokweqile amafutha kungabangela ukuphazamiseka amazinga ama-hormone, kanye nokwehluleka ohlelweni hormone kungaholela ngokubukeka ekuqongeleleni vistselyarnogo amafutha. Uma unakho kokubili - ozohola impi kuzo zonke izimpi.

"Musa aphile ngesinkwa sodwa"

Akukhona isinkwa, kodwa kunalokho. Ngakho umuntu bejabule, ulale kahle, wenelisekile ngomsebenzi futhi unethezeke ekhaya.

Yilapho konke kuhamba kahle, abaningi bethu zithambekele kwesisindo ngokusebenzisa ukudla. Izibalo lamazwe CIS ebonisa ukuthi emva komshado kakhulu alulame 70% amantombazane yokuqala emibili 45% amadoda. Lokhu kungenxa yokuthi ukudla - ithuba kakhulu elula bakwazi ukubonisana uthando ukuvala abantu. Imibhangqwana uqale niphathane okukhona, umyalelo a pizza ekhaya, ukubukela amabhayisikobho kanye inkomishi eside itiye amaswidi. Indlela give up a pair of amabhodlela kabhiya and chips? Ngisho ubunjalo mancane futhi enhle olusindayo, futhi esikhundleni isisu sibe sikhulu flat ikhula esiswini abanaluzwela.

Njengoba ezothatha isikhundla kilojoule eziyingozi eziwusizo

Eqinisweni, ukudla - ke indlela ngeshwa kakhulu futhi ungasizi ukususa amafutha besisu in abesilisa nabesifazane. Fat Awunakulikhipha dot, okungukuthi, "ahlale izinsukwana ku yogurt uvuke nge isisu flat" - lokhu umbono, engeke zigcwaliseka. Ezimweni eziningi, lokhu kuzothatha ngamasentimitha ambalwa e girth kwamathanga noma esiswini, kodwa akuyona amanoni yemisipha.

Ayikho akudlayo akusebenzi njengoba kudingekile kuphela ngenxa yokuthi uma kukhona abangondlekile, umzimba wakho kuphela ngenkuthalo ngaphezulu egcinwe mass amafutha. Bayakhohlwa Ukudla njengendlela ukulahlekelwa amafutha besisu, bese ukhetha indlela ehlukile - esikhundleni kilojoule eziyingozi ewusizo futhi kudingekile.

Inyama nenhlanzi - ekulweni amafutha

kilojoule Lungile Yonke iyafana amaprotheni, ama-carbohydrate namafutha, kodwa okuningi kuncike eliningi yabo kanye izinga. Ngesisekelo amandla labo ulahlekelwe isisindo, kufanele kube amaprotheni. Lokhu mafutha yenkukhu, inyama yenkomo, inhlanzi, amaqanda, ushizi. Amafutha kungcono ethathwe zemifino amafutha, amantongomane, okusanhlamvu.

Ngaphezu kwalokho, izinkukhu, inhlanzi, amaqanda izikhupha amafutha ngokwanele edingekayo ukuze umzimba.

Ungakhohlwa mayelana carbohydrate. Imifino, ibhulakufesi okusanhlamvu, amazambane nezitini, pasta kusukela durum ukolo - kuba ukudla okunempilo, okuyinto kuthuthukisa hhayi kuphela, futhi okumnandi kwayona, kodwa futhi kudala umzimba omuhle futhi uvumela ukuba ulahlekelwe isisindo.

Yiqiniso, kunengqondo ukuba ayiyeke le inhlanganisela eyingozi amafutha kanye carbohydrate. Kumayelana zonke confectionery amaswidi, imikhiqizo ebhikawozi, amazambane chips, izithelo sweet.

umsebenzi ukucindezeleka

Ngisho noma uya ukudla kwesokudla futhi unempilo, amafutha besisu akusho chaza uqobo. Uma ngaphansi 25, ungakwazi neze noma yini ukuze lingaphelelwa isesimweni, ngemva imisipha yakho izoqala sikhule bagongobaliswe, okuholela isikhumba nokuwohloka futhi ukubukeka abampofu ngisho isisindo evamile. Ezemidlalo liyadingeka uma ufuna ukubukeka kahle hhayi kuphela izingubo, kodwa futhi ogwini.

Indlela ukususa besisu fat esiswini na? Abantu abaningi, ngisho abathintekayo kwezemidlalo, cabanga ukuthi kubalulekile ukugxila imizamo on umzimba ngenxa yesixuku. Nokho, ngisho ukwenza rep 200 ngosuku, asikho isiqinisekiso sokuthi iyoletha elamukelekile. imisipha besisu uzobe edonswa umthwalo, uma une ezingeni eliphansi amafutha ongama bese besisu. Kungenjalo imisipha luyokhula, kodwa ngenxa ivolumu nasekufeni fat, esiswini abonakale ngisho isikhathi eside. umzimba besisu zinhle, kodwa ukuze ube usizo, hhayi eyinhloko kusho ekulweni vistselyarnym amafutha.

umzimba Basic njengesisekelo ekulweni vistselyarnym amafutha

Indlela ukuqeda fat kwamathumbu ngokusebenzisa ezemidlalo? It yenzelwe ukukusiza umzimba ezintathu eziyisisekelo weightlifting - ke squats, ebhentshini cindezela barbell kusukela esifubeni bese udonsa kusuka phansi. Akunandaba ukuthi ubulili bakho, yobudala kanye ukuphakama. Asikho isidingo ngokushesha ubambe kunomthwalo omkhulu bese uzama ukushaya irekhodi emhlabeni. Uma ungakaze kwenziwa egciniwe noma ungazange wasebenza ezinesisindo, uqala uthole izandla zakho phezu imishini kwesokudla Hlala-ups nesisindo induku phansi. Khona-ke ungakwazi uqhubekele umzimba ibha umzimba noma isitembu nalutho.

Lezi umzimba kukhona yakudala iqoqo yemisipha, kwesisindo futhi ukususa amafutha kuzo zonke izindawo. Abakwazi kwenziwe ekhaya, kodwa kungcono ukuba ungenele igumbi ukufaneleka, lapho kukhona ithuba ukusebenza ngaphansi kokuqondisa umqeqeshi futhi saqala izinsimbi ezahlukene. Kuthatha kungekho izikhathi ezingaphezu kuka-3 ngesonto imizuzu 50-60.

ukuzivocavoca

Ingxenye yesibili ekusebenziseni - kuyinto ukuzivocavoca. usheshe, ukugijima, nokugibela ibhayisikili - ungakhetha ukuthi yini oyithandayo. Ngaphezu kwalokho, akusho ukuthi okuthiwa aerobic umsebenzi "umsebenzi." Uhamba kaningi, uma kungenzeka, give up ikheshi, uthole inja yakhe ukuhamba. Ngeke ngcono hhayi kuphela ukuqina jikelele, kodwa futhi ukuphoqa amafutha besisu nezwi evutha ngaso sonke isikhathi, hhayi nje ehholo.

Niliphuze umbuso

Kungenzeka ukuthi uke wezwa mayelana notorious ezimbili amalitha amanzi, kudingeka baphuze usuku ngalunye. Eqinisweni, ngisho ukuphuza amanzi, futhi kumele, kodwa kufanele kube indlela - sikhona ukuze ngamunye. Phuza njalo ngemva kwamahora amabili, ingilazi yamanzi - ukuthi posposobstvuete ubuthi, kusheshiswe umzimba, futhi ngaphezu kwalokho, balahle umuzwa njalo indlala. Khumbula ukuthi ikhofi, itiye, ayo kungukuthi kubhekwa "amanzi" futhi ngenxa yalokho alibheki kwalezi ziphuzo e isamba utshwala idliwe.

kufinyeta

Ukusebenzisa zonke kulezi zindlela ukususa amafutha besisu, ungakwazi for 3-4 amasonto ukufeza imiphumela ebonakalayo. Awubalulekile focus okuningi ku kwesisindo.

Fat ukala kancane, kodwa kuthatha semali. Ungalahlekelwa nje ikhilogremu nesigamu, kodwa ukwehla okhalweni by 5 amasentimitha. Ngakho-ke, ukuze ulungise imiphumela, sincoma hhayi kuphela okudingeka zicatshangelwe kanye ngesonto, kodwa futhi ukukala ivolumu.