Iindlela ezilungileyo zokunciphisa umzimba

Ukulahla ubunzima obongezelelweyo liphupha abantu abaninzi kunye nabaninzi abanalo.Ngubani onokuyifeza?Ngaba kukho iindlela zokunceda lo mbandela?Igama elithi "ukutya" linokuba yintetho engathandekiyo kwabanye, kuba ngokukhawuleza xa abanye beva i-diet. amagama "ukunciphisa umzimba" kunye "nokulandela ukutya", bafumana iimvakalelo zoxinzelelo kunye nokuziva benetyala, kodwa ngokukaMaggie Doherty, i-US-certified nutritionist kunye nomnini weDorty Nutrition, ngokutsho kwe-My Fitness Pal, ukulahla iipounds ezongezelelweyo akukhona nje. malunga nokutya okunemiqathango kodwa kuninzi, enyanisweni, okunokwenziwa.Ukunciphisa umzimba ngaphandle kokutya. Indawo ibonelela ngeendlela ezi-6 ezilula kunye nezonwabileyo zokunciphisa ubunzima obongezelelweyo ngaphandle kokutya:

1- Uluhlu lweenjongo

U-Audra Wilson, ugqirha obhalisiweyo wezokutya kunye nogqirha wezifo zentliziyo kwiSibhedlele saseDelnor, ucebisa ukuba kwenziwe uludwe lwezizathu zokuba umntu afune ukunciphisa umzimba, njengokuba sempilweni kwikamva losapho lwakhe, nokomeleza amandla akhe okwenza into angazange ayenze ngaphambili. . Kwaye xa izinto ziba nzima kwaye zifikelela kwimeko efuna ukunciphisa umzimba (okungeyonto imbi), ukuba noluhlu lwezinto ezibangela ukuba ufune ukunciphisa umzimba kuya kunceda kakhulu. Uphando Ekujoliswe kuko.

2- Imenyu yokutya yeveki

“Esinye sezona zizathu zikhulu zokuba abanye abantu basilele ukubambelela kwisicwangciso sokutya esisempilweni kukuba abakakulungeli,” utshilo uRyan Maciel, ingcali eqinisekisiweyo yokomelela. UMaciel uncomela ukubekela bucala ixesha elithile veki nganye lokucwangcisa ukutya evekini. Ukuseka isicwangciso esithile kunye nokubhala phantsi uluhlu lweegrosari ezifunekayo kule nto, kunceda ekukhetheni oko kuhambelana nokutya kweveki kwaye kwenza kube lula ukufikelela.

Ukunyuka kobunzima kubangela ubudenge

3- Sela amanzi phambi kokutya

"Elinye iqhinga eliluncedo anokuthi nabani na angalisebenzisa kukusela iglasi okanye amanzi amabini kwimizuzu eli-10 ngaphambi kokutya," utshilo u-Elliot Upton, umqeqeshi wokuqina komzimba oqinisekisiweyo. Ngale ndlela, unxano aluyi kuphosakela ngokulamba, kwaye ngokubanzi, i-hydration efanelekileyo isekela ukwehla kobunzima. Kwakhona, “ukusela amanzi ngokwaneleyo kuya kukunceda uzive uhluthi, unqande ukulamba, kwaye uthintele ukutya kakhulu,” ngokwengcebiso ka-Upton.

4- Tshisa iikhalori

Imisebenzi etshisa iikhalori ngaphandle kokuzilolonga ibandakanya ekhaya kwaye ngexesha leeholide uthatha izinyuko endaweni ye-elevator, ukudlala nabantwana, ukucoca indlu, ukukrazula amaphepha amadala okanye ukulahla izinto ezilahliweyo, kwaye emsebenzini uye kwiofisi yomnye umntu osebenza naye endaweni yokuThumela. i-imeyile, uthi uWilson, njengoko "inyathelo ngalinye libala kwaye lo msebenzi unokuba nefuthe xa kufikwa ekulahlekeni kobunzima."

5-ukuxubha amazinyo akho

UDanny Singer, umalathisi weFit2Go Rehabilitation Programme eBaltimore, eMaryland uthi: “Ukubrasha emva kwesidlo sangokuhlwa endaweni yokuya kulala sisigqibo esifanelekileyo kuye nabani na onomkhwa wokutya ebusuku kakhulu.

6- ixesha lokulala

Kukho ubudlelwane obucacileyo be-causal phakathi kobunzima kunye nokulala, njengoko xa umntu engafumani ixesha elaneleyo, kuchaphazela kakubi amahomoni alawula ukutya, ukondla ukuvakalelwa kwendlala emini kwaye ngaloo ndlela udla kakhulu. Yingakho i-Upton igxininisa ukubaluleka "kokuphucula umgangatho wokulala kunye nobude njengelitye lembombo kuyo nayiphi na inkqubo yokulahlekelwa kwesisindo."