Rarulula izinkinga zakho zokulahlekelwa isisindo ngesayensi

Umlayezo wezentengiso: Ukunciphisa umzimba kuwuhambo olunzima. Kungaba nzima ukwehlisa isisindo futhi kube nzima nakakhulu ukulahlekelwa amafutha ngesikhathi esifanayo nemisipha. Kodwa manje kunezindaba ezinhle! Kunezindlela zesayensi zokunciphisa isisindo ezizokugcina unempilo futhi ujabule ngaphandle kokubhubhisa imisipha yakho noma uzizwe uncishwa. Lesi sihloko sizohlanganisa amasu ahlukene okulahlekelwa isisindo futhi sikufundise ukuthi ungakha kanjani isimiso sansuku zonke esingeke sikusize ulahlekelwe isisindo kuphela, kodwa futhi uthuthukise impilo yakho.

Yidla kakhulu imifino nezithelo

Imifino nezithelo kugcwele amavithamini, amaminerali, i-fiber kanye nama-antioxidants. Zikusiza ukuthi ulahlekelwe isisindo ngokulawula ukudla kwakho. Kufanele udle okungenani ama-servings amahlanu emifino noma izithelo ngosuku ukuze ulahlekelwe cishe ikhilogremu eyodwa ngenyanga (noma ngaphezulu). Ukuphakela kuvame ukuchazwa ngokuthi ½ inkomishi yemifino ephekiwe noma inkomishi engu-¼ yesithelo. Uma ungathandi imifino noma izithelo, zama ijusi yemifino nezithelo ezomisiwe njengenye indlela yokugcina uhlelo lwakho lokulahlekelwa isisindo.

Phuza amanzi amaningi esikhundleni seziphuzo ezinoshukela

Ukuphuza iziphuzo ezinoshukela kungakhuphula ingozi yakho yokukhuluphala ngokweqile ngoba ziqukethe ama-calories amaningi asuka kushukela owengeziwe kodwa inani lokudla okunempilo lincane kakhulu. Isibonelo, ithini lama-ounce angu-12 le-Coca-Cola liqukethe okulingana namathisipuni ayisishiyagalolunye kashukela. Ama-calories aphuma eziphuzweni ezinoshukela ahlangana ngokushesha futhi angabangela ukukhuluphala kalula uma uwaphuza esikhundleni samanzi. Uma uzama ukunciphisa umzimba, kubaluleke kakhulu ukuphuza amanzi anele. Eqinisweni, ochwepheshe batusa ukuphuza isigamu sesisindo somzimba wakho ngama-ounces amanzi ngosuku ukuze uhlale u-hydrated futhi ulahlekelwe isisindo.

Nciphisa ukudla okugayiwe

Ukudla okugayiwe kunamafutha amaningi, usawoti, ushukela owengeziwe, ne-sodium nitrate, okungandisa ingozi yesifo senhliziyo, umfutho wegazi ophakeme nesifo sikashukela. Ngakho-ke kufanele unciphise ukudla okugayiwe okuvela emathini, amaphakethe noma izimbiza ukuze unciphise isisindo. Esikhundleni sokudla okusemathinini, ungasebenzisa inyama entsha, imifino nezithelo ngoba zinempilo okhalweni lwakho futhi zinambitheka kangcono futhi.

Gwema utshwala

Ukuphuza utshwala, ikakhulukazi ubhiya neziphuzo ezixubile eziqukethe ushukela, kungakhuphula ukukhuluphala ngenxa yamakholori engeziwe abawanikezayo. Uphuzo oludakayo lunama-kilojoule amaningi kodwa umsoco uphansi. Ukuphuza ngisho nenani elilinganiselwe lophuzo oludakayo kunganciphisa ukwehla kwamafutha noma kuholele ekukhuluphaleni, ngakho-ke uma ufuna ukuncipha, kungcono ukungaphuzi nhlobo.

Lala ngokwanele

Uma ungalali ngokwanele, umzimba wakho ukhiqiza i-hormone ye-ghrelin eyengeziwe, evusa inkanuko. Ukuntuleka kokulala nakho kungaholela ekukhathaleni nasekushintsheni kwemizwa, okwenza kube nzima ukunamathela ohlelweni lokudla okunempilo. Khomba okungenani amahora ayisishiyagalombili wokulala kwekhwalithi ubusuku ngabunye ukuze unciphise umzimba futhi uthuthukise impilo yakho.

Qhubeka

Ukuze ulahlekelwe isisindo, udinga ukushisa ama-calories amaningi kunalokho owathathayo. Ungakwenza lokhu ngokwandisa izinga lakho lomsebenzi womzimba. Zama ukufaka okungenani imizuzu engama-30 yokuzivocavoca okunamandla okumaphakathi izinsuku eziningi zeviki ukukusiza wehlise isisindo futhi uthuthukise impilo yakho. Ukuhamba ngokushesha, ukugijima, ukubhukuda, ukugibela ibhayisikili nokudansa kuyizindlela ezinhle zokwehlisa isisindo futhi ube sesimweni esihle.

Kufanele futhi wengeze izivivinyo zamandla ezifana nokuphakamisa izinsimbi noma ama-push-ups esimisweni sakho sokuzivocavoca njengoba zizokusiza ulahlekelwe amafutha kanye nesisindo semisipha futhi uthuthukise impilo yakho ngesikhathi esifanayo. Ungenza lezi zivivinyo izinsuku ezimbili ngesonto ukuze ulahlekelwe cishe ikhilogremu eyodwa ngenyanga (noma ngaphezulu).

Ungazikalisi nsuku zonke

Abanye abantu bathola ukuthi ukuzikala nsuku zonke kubasiza ukuthi balahlekelwe isisindo ngokushesha. Nokho, lokhu akulona iqiniso, njengoba ukushintshashintsha kakhulu kwesisindo somzimba kungase kukuthene amandla futhi kuholele nasekudleni ngokuzitikayo. Esikhundleni sokukala nsuku zonke, zama masonto onke noma nyanga zonke. Akukhona nje ngokucabangela yonke into ndawonye; kufanele futhi ucabange ukusebenzisa izisindo ezihlakaniphile. Ngokwesibonelo I-HUAWEI Isikali 3, ethola iphesenti lamafutha, ikala isisindo semisipha kanye nenani lamanzi emzimbeni. Ngale ndlela, uzokwazi ukubona intuthuko yakho ngokucacile futhi uhlale ukhuthazekile.

Lezi ezinye zezindlela zesayensi onganciphisa isisindo futhi uthuthukise impilo yakho. Khumbula nje ukuthi kubalulekile ukwenza isimiso sansuku zonke esihlanganisa ukudla okunempilo nokuvivinya umzimba ukuze unciphise umzimba futhi ungakwenzi!