Usuku olutsha luqalisile, kwaye usenjalo. Ngobusuku, isisu sakho esasijikelezileyo asizange singene kwisigaba seendlobongela, kodwa sasihlala sisinyanisekile. I-Fat kwisisu nangomlenze yingxaki kubaninzi abafazi nakwiimeko ezininzi - ingxaki ingaphendululwa. Ukuba awuzixubushelani nalabo abathambekele ekuzaliseni ukuzaliseka kwabo "ngethambo elinyeneyo", "i-genetics", "ubudala", njl., Siya kuba nemihlali kukuxelela indlela yokutshisa inqatha esiswini sakho.
Kutheni ujikeleze?
Mhlawumbi uyazibuza ukuba kutheni kunzima ukutshisa ngokushushu iinqatha esiswini sakho kwaye, enyanisweni, kutheni kubonakala khona. Isizathu saloo ntlekele sisini lesini. Umzimba wesetyhini ucwangciselwe ukukhusela izitho zomzimba, kwaye ukususela kulutsha sisinomzimba wesisu, obonakalisa indima yethu kule planethi.
I-metabolism yabasetyhini ihlelwe ngendlela enoba kungakhathaliseki ukuba ufuna ukutshisa inqamlezo kwisisu esisezantsi, kuya kusebenza kunye nobunzima obukhulu. Uza kuthi kukho intombazana eneesisu esisisigxina, kwaye siya kukuxelela ukuba ngaphandle kokuqinisekisa kuphela imithetho. Nokuba ubeke isimo sesisu, okanye ixesha lokulimala.
Ukutya
Siyancipha xa sisebenzisa amandla angakumbi ngokutya kunokusisebenzisa. Amandla agcinwe ngendlela ye-glycogen (uhlobo lokugcina amandla), i-glycogen engagqitywanga iyaguqulelwa ibe yinqanaba elinqatyisiweyo. Okokuqala, lo buncwane bubonakala kwisisu, kwaye ekugqibeleni amafutha atshisa kwindawo enye. Ngoko, ukuba ufuna ukunciphisa isisu esiswini, ungafaki kwisondlo sakho:
- umgubo;
- ngamanqatha;
- lumnandi;
- fried;
- ukutshaya;
- iimpahla ezinamathanga.
Yonke le mveliso ihambelana nama-carbohydrates okukhawuleza, aphakamisa amanqanaba eshukela egazi, kunye ne-insulin, eyabelwe ukusetyenziswa kweswekile, uyibuyisele ibe ngamafutha kumacala akho.
Ukuba emva kolu luhlu olukhankanywe apha ngasentla luthando lwakho oluthandayo awuzange unqwenele ukuba unomdla kwinqanaba lokutshisa ngokukhawuleza amafutha, sincoma le mikhiqizo elandelayo ngokukhawuleza kwe-metabolism:
- i-omega-3 ne-6 fatty acids kwientlanzi ezinamafutha;
- iilmond, i-cashews;
- iimveliso ezincinci ze-lactic acid;
- inyama ephilileyo, ingabandakanyi ingulube;
- izithelo kunye nemifuno (ukhethe ukutshintsha okumnandi kunye okumuncu kweziqhamo);
- umgubo ococekileyo kunye nemveliso evela kuwo.
Ngenxa yokukhawuleza kwe-metabolism, uya kuqalisa inkqubo yokwahlula amafutha kuwo wonke umzimba, kwaye ekugqibeleni, ukujika kuya kufinyelela kwisisu. Ukupheka ukutya kweso sibini, upheke, utyumle, ungabi gazinga kwioli, kungcono ukubhaka. Ungaphuzi ikhofi kunye nehayi noshukela, uphuze itiye eluhlaza kunye nemon.
Ukuzivocavoca
Ukuba unomdla ukuba kunokwenzeka kangakanani ukutshisa ioli, impendulo iya kuba idanisa. Kule mpi, inzondelelo kunye nomonde kuphumelela. Ukukhuphela i-press ngokuphindaphindiweyo ngamaxesha asiyi kunceda. Ufuna umthwalo kuwo wonke umzimba, ongajongani neqela le-muscle, kodwa udla ngokukhawuleza udla iikhalori. Ngegama - cardio . Yenza okungakumbi ukugijima, ukubhukuda, ukuqaqa intambo, ukudansa kunye ne-aerobics.
Kufuneka uyenze amaxesha angama-6 ngeveki, kodwa qalisa ubuncinane iintsuku ezintathu. Qalisa ekuseni ngesisu esingenalutho. Ngexesha lokulala, uye waphula yonke i-glycogen, kwaye ngoku umzimba wakho ungaqala ukutshisa ioli ngokuthe ngqo.
Khumbula, ngaphambi kokuba naluphi na uqeqesho olufunekayo ukwenza ukufudumala, oko kukuthi, ukufudumala izihlunu. Ngaphambi kokuqeqeshwa kwamandla, ufudumeza usebenza, emva kokushicilela, kufuneka wenze ukulolonga. Emva kokuqeqeshwa, unokuthatha isitya esahlukileyo, ukhulula ekusebenziseni iinkqubo zokuxilisa.
I-cardio-loading rhoqo kunye nokutya okufanelekileyo kuyisitshixo sakho kwimpumelelo!