Unganciphisa kanjani isisindo ekhaya - amathiphu, amasu, imithetho

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Inkinga yesisindo eseqile ibaluleke kakhulu, ngakho-ke abaningi bafuna ukwazi ukuthi banciphisa kanjani isisindo ekhaya ngokushesha futhi kalula. Kunezindlela eziningi, izindlela zokudla nezindlela zokulwa nokukhuluphala, kepha ezinye zazo ziyasebenza. Kufanele uvivinye ngamandla ukusebenza kwezindlela kuwe. Noma ngabe iyiphi indlela ikuvumela ukuthi uzuze umphumela othile, ababaningi abaphumelelayo ukuwulungisa.

Imithetho yokwehlisa isisindo

Ngingathanda ukunaka imithetho embalwa. Uma ubalandela, unganciphisa isisindo sakho ngempumelelo futhi ugcine isisindo ezingeni elithile.

Yehlisa isisindo kancane. Ukwehla kwesisindo masonto onke akumele kweqe ikhilogremu elilodwa. Ungathathi amaphilisi akhethekile, udle kuphela ukudla okulinganiselayo.
Isinqumo esiqinile kuphela esizokusiza ulahlekelwe isisindo ngempumelelo. Kunconywa ukuthi ubhekane nombuzo ngomthwalo ophelele. Noma benikela ngento emnandi, yenqaba.
Hlanganisa ukudla okunempilo nokuvivinya umzimba. Susa ukudla okunamafutha ekudleni, cabanga ngohlelo lokuqeqesha. Indlela edidiyelwe kuphela ezosiza ukufeza imiphumela.
Dala uhlelo lokulahlekelwa isisindo somuntu siqu. Uhlelo oluqediwe kungenzeka lungasebenzi.

Ngizwakalise kuphela imithetho eyisisekelo, okumele ilandelwe. Ekuqhubekeni kwengxoxo, sizongena ngokujulile esihlokweni bese sithola indlela ephumelelayo yokwehlisa isisindo.

Izeluleko ze-15 zokwehlisa isisindo ekhaya

Iziketi ezimfushane nezingubo ezivulekile zisemfashinini. Yonke intombazane icabanga ngesibalo sayo. Ngokusho kwezazi zokudla okunempilo, ukuze uqale ukunciphisa umzimba, udinga ukubuyekeza imikhuba yakho yokudla bese ukhetha ukudla okunempilo.

Yidla lapho uzizwa ulambile. Funda ukukhomba indlala yangempela.
Susa ukudla okwakha amafutha. Amazambane, amaswidi, okusanhlamvu, isinkwa. Amafutha amaningi, usawoti kanye noshukela kunomthelela ekutholeni isisindo.
Yidla ukudla okungenawo amafutha emzimbeni ngokulinganisela. Uhlu lubandakanya imifino, izithelo, imikhiqizo yobisi, inyama, inhlanzi.
Izazi zokudla okunomsoco ziqinisekisa ukuthi imbangela yokukhuluphala ikhuluphele esifundweni sokuqala, isitsha eseceleni kwesesibili, nobumnandi kwesesithathu.
Uhlelo lokwehlisa isisindo ekhaya lukhawulela ukudla okunama-kilojoule amaningi ngokunciphisa amafutha nama-carbohydrate. Unganciphisi amavithamini, usawoti wamaminerali namaprotheni.
Ukugwema ukudla okugcwele amafutha kuzoholela ekushodeni kwamavithamini athile emzimbeni. Ngakho-ke, yidla isipuni samafutha yemifino nsuku zonke.
I-Garlic, upelepele wehorseradish, isinaphi nezinye izinongo zikwenza ulambe. Kunconywa ukugcina ukusetshenziswa kwabo okungenani.
Faka imifino ene-fiber ephezulu nezithelo ekudleni kwakho. Zigcwalisa ngokushesha.
Pheka ukudla ngamanani amancane ukuze ukudla okusele kungakulingi. Yidla kancane ngangokunokwenzeka njengoba umuzwa wokugcwala ukhula ngokuhamba kwesikhathi.
Uma uzovakasha, phuza ingilazi ye-kefir. Izonciphisa indlala. Ngisho uye esitolo ngemuva kokudla.
Bopha ibhande okhalweni lwakho ngaphambi kokudla. Ngesikhathi sokudla, uzokutshela ukuthi ume nini.
Namathisela isithombe senkanyezi yaseHollywood kwifenisha noma izinto zasendlini. Uma ufuna ukuba nesidlwana, bheka nje isithombe. Isifiso sokuba nesibalo esinjalo sizodambisa indlala.
Uma ufuna ukunciphisa umzimba, phula ukudla kwakho kwansuku zonke kube izingxenye eziyisikhombisa. Lokhu kuzonciphisa ukukhishwa kwe-insulin emzimbeni futhi kunciphise ukuqoqwa kwezicubu ezinamafutha.
Phuza amanzi ngaphambi kokudla. Amanzi agcwalisa isisu.
Yidla endaweni emnandi nenhle. Hlela ingaphakathi elihle ekhishini.

Amathiphu Wevidiyo

Le ndlela ayihlinzeki nganoma yini eyinkimbinkimbi ngokwedlulele futhi engeyona eyemvelo, kodwa amandla ayadingeka. Kwesinye isikhathi ukuyeka iqatha lekhekhe noma ibhisikidi kungaba nzima kakhulu.

Inqubo yokuncipha esiswini

Amafutha amaningi ngokweqile atholakala esiswini nasemathangeni, bese esakazeka emzimbeni wonke. Kwezinye izimo, isisu esiphumayo siwumphumela wesifo esithile. Kwesinye isikhathi kusuke kungukufakwa okunamafutha esiswini okubanga izifo.

Thintana nodokotela wakho wokudla lapho ukhetha inqubo yokuzivocavoca umzimba. Uzobheka impilo yakho, izici zofuzo, ukuma komzimba, izinga lokukhuluphala bese ukhetha uhlelo olulungile lokwehlisa isisindo.

Uma uphupha ngomphumela ohlala njalo futhi osheshayo, kuzofanele ubhalisele ijimu. Kunconywa ukuqeqesha imisipha ye-oblique, i-abs ephansi nangaphezulu. Uma ungenaso isikhathi sokuvakashela ijimu, nalu uhlu lokuzivocavoca okusebenzayo nemithetho yokwenza ekhaya.

Vivinya umzimba nsuku zonke. Khulisa umthwalo kancane kancane. Fudumeza imisipha yakho ngaphambi kokuzivocavoca.
Ungazivocavoci ngemuva kokudla. Isikhathi sasekuseni nakusihlwa silungele amakilasi.
Ukuzivocavoca kufanele kube nezinhlobo eziningana zokuzivocavoca. Phinda ukuzivocavoca ngakunye kuze kube izikhathi ezingama-20, wenze izindlela ezimbili.
Buka ukuphefumula kwakho, inqubo yakho kanye nenhlalakahle yakho ngesikhathi sokuzivocavoca umzimba. Ubuhlungu obungathandeki ngemuva noma entanyeni kubonisa ukuzivocavoca umzimba okungafanele.
Ukuzivocavoca okuphumelela kakhulu kunendilinga. Sebenzisa ihupu ekhanyayo ekuqaleni, ekugcineni uye kwesisindayo.
Ukwehla kwesisindo esiswini, naka kakhulu ukugijima, ukubhukuda, i-yoga, noma ukuhamba ngebhayisikili.
I-Tummy tuck ikhombisa umphumela ophawulekayo. Kuhilela ukudweba nokusiphumuza isisu ngezikhathi ezincane.

Amavidiyo wokuzivocavoca asebenzayo

Uma ufeza umphumela oyifunayo, ungaphumuli. Kwanele ukubuyela ekudleni kwangaphambilini nakwindlela yokuphila engenzi lutho, futhi isisu esisicaba siyonyamalala ngejubane lombani. Khumbula, ukwehlisa isisu esiswini kuyindlela yokuphila, hhayi umsebenzi wesikhashana.

Izinto ezi-3 zokwehlisa isisindo emilenzeni

Abaningi bayacasuka lapho, ngemuva kokuqala kwehlobo, bengakwazi ukugqoka isiketi esifushane. Uma unenkinga efanayo, ungakhathazeki. Kunezindlela ezifakazelwe zokuthola imilenze emihle futhi ezacile. Phikelela futhi ubekezele.

Khumbula, uzonciphisa imilenze yakho uma wehlisa amafutha emzimbeni wakho wonke. Ukunciphisa izicubu ze-adipose endaweni eyodwa kuyinkinga enkulu.

Ukuvivinya umzimba

Ukuhamba kuwumsebenzi omuhle womlenze. Ukwehlisa isisindo emilenzeni yakho, yenza ukuqeqeshwa kwenhliziyo nokuqeqeshwa kwamandla okukhanya. Lolu hlobo lokuvivinya umzimba lukhuphula izinga lokushaya kwenhliziyo yakho. Ngenxa yalokho, izinga lokushisa kwamafutha liyakhula.
Ukwehlisa isisindo emilenzeni yakho, hamba ubhukuda, ugijime, noma uhamba ngebhayisikili. Into esemqoka ukuthi amakilasi ajwayelekile awadinisi futhi ajabulise.
Qala ukuzivocavoca kwakho kancane, ikakhulukazi uma ukuzivocavoca njalo kungajwayelekile. Thola umsebenzi ophelele womzimba futhi uwenze ikota yehora nsuku zonke.
Ungaqeqesha ekhaya nasejimini. Ekhaya, yenza amaphaphu nezikwele.

Izibonelo zokuzivocavoca umzimba

Ukudla

Ukudla ukudla okunyusa izinga lokushisa komzimba wakho kuzosheshisa ukuncipha emilenzeni yakho. Umphumela uba umzimba osheshayo.
Kuyiqiniso, abanye ochwepheshe bayangabaza ngale ndlela. Ukudla okunjalo kuvame ukufaka itiye eliluhlaza, izithelo nopelepele oshisayo, okungadala indlala.
Qiniseka ukuthi udla imikhiqizo yobisi, amaqanda, inyama enciphile, imifino eluhlaza. Sebenzisa usawoti noshukela ngokulinganisela.

Ukwehla kwengcindezi

Ukucindezeleka kuvame ukudala ukukhuluphala. Lapho umzimba uzizwa usongelwa, umzimba uqala ukusabalalisa izitolo zamafutha nokuguqula amakhalori abe ngamafutha. Lokhu kungenxa yesifiso sokusinda.
Kulezi zinsuku, bambalwa abantu abalambayo futhi umzimba uzakha amafutha. I-Yoga izosiza ukunciphisa izinga layo. Uzokwehlisa umzimba futhi unciphise ukukhiqizwa kwe-hormone yokucindezeleka i-cortisol.
Amanani afaka ukugcina ibhalansi emlenzeni owodwa azosiza ukukhipha imilenze. Ukuma okulinganayo kusebenza lapho udinga ukuma ngamadolo akho agobile.

Khumbula, ukulahlekelwa amafutha emilenzeni kuzokusiza wehlise isisindo. Yidla ukudla okunomsoco, uvivinye umzimba, futhi uzinakekele.

Unganciphisa kanjani isisindo ngesonto ngaphandle kokulimaza impilo

Ngaphandle kokulimaza impilo, ungalahlekelwa kufika kuma-3 kilogram ngesonto.

Ngokusho kwezazi zokudla okunomsoco, ukunciphisa umzimba ngesonto, kufanele uhloniphe imithetho lapho umzimba usebenza khona. Kumele kukhunjulwe ukuthi ukuwohloka kwamafutha kunesilinganiso esithile futhi akunconywa ukukwengeza.

Ukusebenza kwesisindo kuncike ebudaleni, ubulili, ukuphazamiseka kwamahomoni, izifo, izici zomzimba ngamunye.

Sikhipha ukudla ekudleni

utshwala
ikhofi
imikhiqizo semi-siphelile
ushizi
ketchup, amasosi, imayonnaise
amaswidi
imikhiqizo ebhikawozi
usawoti kanye noshukela

Uma kunzima ukuyeka usawoti, engeza usawoti wasolwandle ekudleni kwakho.

Sifaka ekudleni

izithelo nemifino yonyaka
imifino, ulethisi
amantongomane
inyama enciphile
inhlanzi enamafutha
amaqanda
imikhiqizo yobisi
okusanhlamvu

Namathela ekudleni okuyingxenye. Yidla cishe izikhathi eziyi-7 ngosuku. Ubunzima besabelo esisodwa akufanele budlule u-200 g. Ukudla okunjalo kusiza ukusheshisa imetabolism futhi umzimba awuqongeleli amafutha.

Iziphuzo

Kuvunyelwe ukuphuza amanzi angenawo amakhabhoni, ama-compotes angenashukela, amajusi asanda kufinywa. Phuza ikhofi netiye ngokulinganisela.
Phuza inani elifanele lamanzi ngosuku. Kufanele kube namamililitha angama-30 ketshezi ngekhilogremu ngalinye lesisindo.
Awudingi ukuphuza amanzi ngamalitha. Sabalalisa ukudla oketshezi usuku lonke.

Ukudla okwenziwa masonto onke kuhlanganiswa kangcono nomsebenzi womzimba. Ukuhamba izintaba nokubhukuda kuyizinqumo ezinhle! Khumbula, ukwehlisa isisindo ngokushesha akulungile kubantu abanokungalingani kwe-hormonal noma isifo sikashukela. Esikhundleni sokulahlekelwa isisindo, ungathola izinkinga ezinkulu kakhulu.

Ngabe unganciphisa isisindo ngaphandle kokunciphisa umzimba?

Ukudla ngokuvamile kuyimbangela yempilo ebuthaka. Ungancipha ngaphandle kokuzila. Nawa amanye amathiphu awusizo wokukusiza ulahlekelwe isisindo ngaphandle kokudla.

Ukulala isikhathi eside. Ngokusho kososayensi, ukuntuleka kokulala kukhulisa isifiso sokudla. Umphumela uwukudla ngokweqile. Lala okungenani amahora angu-8 nsuku zonke.
Faka amasobho kumenyu. Ukudla isobho nsuku zonke kuzonciphisa ukudla kwakho ikhalori. Yenza amasobho ngomhluzi wemifino nenyama engenamafutha.
Lengisa ingubo encane lapho ungayibona khona. Izokhuthaza ukulahleka kwesisindo. Vala izingubo ezinhle nezithandekayo.
Yeqa ubhekeni. Ngaphandle komkhiqizo kuphela ekudleni, ungalahlekelwa ama-5 kg ngonyaka. Yidla upelepele omnandi esikhundleni salokho.
Yenza i-veggie pizza ngamakhowe nemifino. Khohlwa i-pizza ejwayelekile enoshizi, isoseji nenyama enamafutha.
Phuza iziphuzo ezinoshukela ngokulinganisela. Isoda iqukethe idayi eningi nama-carbohydrate. Ukudla kaningi kuzokhuphula isisindo futhi kulimaze impilo yakho.
Yidla epuletini elincane. Ukudla okuncane kufakwa esitsheni esinjalo.
Phuza itiye eliluhlaza - isikhali esesabekayo ekulweni nokukhuluphala. Ngosizo lwawo, hlanza umzimba, ususe ubuthi, futhi wenze uhlelo lokugaya ukudla lube lujwayelekile.
Ungaphuzi utshwala. Utshwala bunama-calories amaningi. Zingadala ukufiphala kokuqapha.
Yidla ama-servings uhhafu. Uma ngabe udle kakhulu, kungenzeka ukuthi isisu sakho seluleke. Izinsizakalo ezihhafu zizosiza ukunciphisa ivolumu. Umphumela uba ukwehla kwesisindo.
Faka ubhontshisi ekudleni kwakho. Lo mkhiqizo ocebile nge-fiber, onama-khalori amancane uzothatha indawo yemikhiqizo yenyama.
Ngemuva kuka-6 ntambama, ungadli. Uma ujwayele ukudla esikhathini esizayo, khetha ukudla okwenziwe ngokudla okulula, okunamafutha amancane.
Ungayibuki i-TV ngenkathi udla. Ososayensi bathi ukubukela i-TV ngenkathi udla ibhulakufesi kunomthelela ekuzuzeni isisindo. Uma uhlala etafuleni, qiniseka ukucisha le divayisi. Uma ukujabulela ukubuka i-TV kakhulu, zivocavoce ngesikhathi sokukhangisa. Ngakho-ke ulahla amakhilogremu engeziwe futhi uthuthukise impilo yakho.

Indlela elula yokwehlisa isisindo ngo-3 kg

Ngabe ufuna ukulahlekelwa ngamakhilogremu ambalwa? Hambisa okuningi udle kancane.

Lawula usayizi wokuphaka. Kwanele ukwazi ukuthi mangaki amagremu womkhiqizo angena ngesipuni noma ingilazi.
Amafutha ngumthombo ogxile kakhulu wama-calories. Thola indlela yokuyisika. Isibonelo, ungasebenzisa uhhafu wokugqoka isaladi.
Kukhona ukudla okuningi okulingayo kunoma yisiphi isiqandisi. Hlala kude nabo. Njengoba wehla emzimbeni, zama ukufundisa amalungu omndeni ukuthi adle ukudla okunempilo.
Umiswe endaweni yokudlela noma endaweni yokudlela? Oda isaladi noma inhlanzi ebhakwe. Nika isinkwa.
Qiniseka ukuthi udla imifino nezithelo. Bhanqa nelayisi nenyama enciphile. Yenza ama-dessert izithelo.
Sebenzisa isitsha esincane. Shintsha ubuchopho bakho bube izingxenye ezincane. Ngenxa yalokho, kudingeka ukudla okuncane ukuze kwaneliswe indlala.
Ungeqi ukudla. Uma udla njalo, indlala ngeke ibangele ukudla ngokweqile. Gcina iphakethe lama-crackers noma ezinye izithelo esikhwameni sakho.
Qhubeka nokuhamba usuku lonke. Uma lokhu kungenzeki, thatha ikhefu elifushane uthathe isikhathi sokuzivocavoca umzimba. Isikhathi sansuku zonke sokuzivocavoca umzimba okungenani ihora.
Dala incwadi yokubhalela bese urekhoda intuthuko yakho. Qopha lokho okudlayo. Lokhu kuzokusiza wenze uhlu lokudla oluzokusiza wehlise isisindo.
Faka ukudla okune-fiber ekudleni kwakho: ubhontshisi, i-oatmeal, i-buckwheat.

10 kg amathiphu wokunciphisa isisindo sangempela

Ngabe ufuna ukulahlekelwa amakhilogremu ayi-10? Lungela uhambo olude nolunameva. Ukulahlekelwa isisindo esinjalo ngesikhathi esifushane kakhulu akunangqondo ngaphandle kwamaphilisi akhethekile noma i-liposuction. Kodwa-ke, ngemuva kwesifundo sephilisi, isisindo sizobuya, futhi ngemuva kokuhlinzwa, kuzodingeka uthathe imishanguzo kanye nama-antibiotic.

Uma ufuna ukwehla nge-10 kg ngempela, khumbula ukuthi ungadla cishe ama-calories ayi-1,500 ngosuku lapho wenza imenyu yakho kanye nohlelo lokudla.

Yidla amakhalori anempilo kuphela, ungadluli inani eliphelele elingu-1500 ngosuku.
Ukudla, ngaphandle kwesidlo sasekuseni, qala ngesaladi eluhlaza okotshwe ujusi kalamula namafutha omnqumo. Imayonnaise ayinakusetshenziswa.
Khohlwa ama-marinade, ukhukhamba, izimpahla ezibhakiwe, ingulube, ushukela nama-sodas. Njengoba umkhuba ubonisa, njengoba udle ucezu olulodwa, kunzima ukuyeka. Amakhilogremu awaphonswa kanzima azobuya ngokushesha.
Gwema ukuvivinya umzimba kanzima ekuseni. Ngemuva kwekilasi, isifiso sakho sokudla sizokhula. Ukuzivocavoca ngaphambi kokulala. Thatha uhambo lokuvakasha uvakashele i-sauna.
Uma uzibekele umgomo wokwehlisa isisindo, zama ukukufeza, ngaphandle kobunzima nezithiyo. Qiniseka ukuthi uhlanganisa indlela odla ngayo nokuvivinya umzimba. Ngomuzwa oqondile nangendlela ephelele, uzoncipha ngokushesha.
Thenga isikali se-elekthronikhi. Ngosizo lwabo, uzolandelela inqubekela phambili futhi ulawule inqubo yokwehlisa isisindo.
Qiniseka ukuthi ulungiselela ngaphambi kokuqala ukudla. Ukulungiselela kufaka izinto ezibonakalayo, zomzimba nezokuziphatha. Ngaphandle kwalokho, ngokunqoba ibanga elibalulekile, ungagqashula ulahle konke. Amakhilogremu alahlekile azobuya, isimo sizoba sibi kakhulu, futhi nesikhathi sizomoshwa.

Amathiphu Wevidiyo

Sizama ukwehlisa ama-20 kg

Izazi zokudla okunomsoco zenze izindlela eziningi zokulwa nesisindo eseqile ekhaya. Ukuze wenze lokhu, kuzofanela uhambisane nezincomo ezithile.

Shintsha indlela odla ngayo. Yidla ukudla okwanelisa kakhulu ekuseni. Ungakhohlwa ngephalishi. Icebile nge-fiber futhi ihlanza umzimba. Pheka iphalishi emanzini ngaphandle koshukela, usawoti kanye namafutha.
Yamukela umthetho wokushintshanisa. Ukugwema ibhulakufesi noma isidlo sakusihlwa izinsuku ezimbalwa kuzokusiza wehlise isisindo. Uma ungenaso isidlo sasekuseni namuhla, yeqa isidlo sasemini kusasa.
Nciphisa ukudla kwakho ikhalori okungenani.Vakashela isazi sokudla bese nenza uhlelo lokudla ndawonye sonke isikhathi sokuncipha.
Susa ukudla okuyingozi: inyama ebhemayo, amazambane athosiwe, ubhekeni, amakhekhe, amaswidi.
Hlanza umzimba wakho. Susa imfucuza nobuthi. Phuza amanzi amaningi.

Ukudla kusebenza kahle ngokuhambisana nokuzivocavoca umzimba. Uma ungenaso isikhathi sokuya ejimini, buyisela imisebenzi yakho ngokuhamba ngezinyawo.

Abanye abantu, banquma ukususa amashumi amakhilogremu amaningi, bazishayele isikhathi esinqunyelwe futhi abacabangi ngemiphumela eyingozi empilweni. Amafutha aqoqana emzimbeni iminyaka eminingi. Ukuyikhipha ezinyangeni ezimbalwa kuyinkinga. Ukuzikhandla ngokudla kungaphazamisa ukusebenza kwezinye izitho zomzimba.

Ukwehlisa isisindo ngokushesha kuvame ukuhambisana nokuchitheka kwamanzi nezicubu zomzimba. Ngenxa yalokhu, ukuwohloka kwamafutha kwehliswa futhi ukwehla kwesisindo kunzima kakhulu.

Vumela umzimba wakho ukujwayela indawo yakho. Nciphisa okungaphezu kwama-3-6 kilograms ngenyanga.

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