Ngisho noma sizuza futhi sincipha kakhulu, amafutha endaweni ye-hip asenza sidangale sonke. Kodwa ungakhathazeki, abesifazane abaphupha ngokuba nemilenze ebushelelezi futhi eqinile bangafinyelela umzimba abawufunayo ngezindlela zokuncibilikisa inqulu! Isizathu esikhulu salokhu, yiqiniso, ukungasebenzi nokudla okungajwayelekile. Ngakho-ke, kuyadingeka ukwenza kuqala ukuze kuncibilike amafutha endaweni ye-hip. Ngaphezu kwalokho, abantu abalahlekelwa isisindo ngokudla okuqinile bayazibuza ukuthi kungani indawo yabo ye-hip isenamafutha ngemva kokulahlekelwa isisindo.
Okokuqala, kufanele wazi ukuthi ngisho noma ufuna ukulahlekelwa amafutha endaweni, akunakwenzeka ukulahlekelwa amafutha kule ndawo ngoba umzimba wakho ugxile kuzo zonke izingxenye zomzimba wakho, hhayi izingxenye ezithile, ngenkathi ulahlekelwa amafutha ngesikhathi sesigaba sokunciphisa. Okwesibili, ukuze ulahlekelwe isisindo, udinga ukunciphisa ukudla kwakho kwekhalori, futhi uma ufuna ukususa amafutha endaweni yakho ye-hip, ungashintsha amafutha akho abe yimisipha ngokwenza izivivinyo ezizoqinisa leyo ndawo. Uma ufuna ukuqinisa futhi ulolonge imilenze yakho ngokunciphisa isisindo, ungacabangela iziphakamiso esizokunikeza zona!
Yehlisa ukusetshenziswa kukasawoti
Ngeshwa, ngemva kokudla usawoti omningi, umzimba wethu ugcina amanzi amaningi futhi lokhu kubangela ukuvuvukala, okudume ngokuthi "i-edema". Kufakazelwe ngokwesayensi ukuthi amanzi emzimbeni agcinwa emzimbeni esikhundleni sokuthi aphume ezinso. Futhi, lapho usika usawoti, uzolubona nakanjani ushintsho emzimbeni wakho. Njengoba isetshenziswa njengendlela yokuncibilika kwe-hip, izingubo zakho ezingezansi zizokhululeka kakhulu kuwe.
Yehlisa Ukudla Kwe-Carbohydrate
Umzimba wethu uguqula ama-carbohydrate abe yi-glycogen, egcinwa ngamanzi esibindini nasemisipheni yethu. Ngakho lapho udla ama-carbohydrate amaningi, yilapho umzimba wakho ugcina amanzi amaningi. Abantu abaningi baqaphela ukuthi behlisa isisindo ngokushesha kakhulu ngokudla okuqukethe ukusetshenziswa okuphansi kwama-carbohydrate.
Qala Usuku Ngokuphuza Ikhofi
Nakuba siqala usuku ngokuphuza itiye, kukhona iqiniso lokuthi ikhofi isheshisa umzimba. Ikhofi, elisheshisa i-metabolism ngomphumela walo we-diuretic, futhi lisheshisa ukushiswa kwamafutha. Ungaqala usuku uzizwa unamandla ngenkomishi yekhofi yaseTurkey ngaphandle koshukela, udliwe ngesisu esingenalutho ekuseni. Ungakwazi ukuphuza izinkomishi ezimbili zekhofi ngosuku.
Ukuphuza Amanzi Kuyisihluthulelo Sokuncibilikisa Izinqulu
Kungase kuzwakale kungenangqondo, kodwa lapho udla amanzi amancane kakhulu, umzimba wakho ugcina amanzi engeziwe. Ngamanye amazwi, uma uphuza amanzi amaningi, umzimba wakho uzokhipha usawoti omningi noketshezi olungakudingi, ngaleyo ndlela ukuvuvukala kuzokwehla. Nokho, lapho udla amanzi amaningi, ngeke ube nesithakazelo esikhulu sokudla. Ungakwazi ukunciphisa umzimba kalula ngokuzivocavoca nokuphuza amanzi amaningi.
Ungakhohlwa Ukwengeza I-Cardio Kuhlelo Lwakho Lokuqeqesha
Ngokocwaningo, ukwengeza ukunyakaza kwe-aerobic ezinhlelweni zakho zokuzivocavoca kwenza kube lula ukukhipha amanzi amaningi noketshezi emzimbeni. Ukwengeza, njengoba izinga lokushaya kwenhliziyo likhuphuka, kuphakathi kwemisebenzi lapho ungashisa khona ama-calories ngokushesha. Phakathi kwezindlela zokuncibilikisa i-hip: inhliziyo - Ungafinyelela ukubukeka ohlose ngakho. Uma ushisa amakholori amaningi, kuzoba lula ukulahlekelwa isisindo. Ukwengeza, uma wenza izivivinyo ze-aerobic njalo, izinga lakho lokushiswa kwamafutha lizokhula.
Bhala Okudlayo
Ukwakha ishadi lokudla elibonisa ukuthi yikuphi ukudla nokudla okudlayo nsuku zonke kuzoba usizo ekugcineni umkhondo wokuthi udla amafutha angakanani. Ungalanda izinhlelo zokusebenza ezihlelayo futhi ugcine uhlu lwalokho okudlayo kumafoni anosekelo lwe-Android ne-iOS. Ngale ndlela, ungakwazi ukulandelela kalula lokho okudlayo.
Khulisa Ukusetshenziswa Kwe-Fiber kanye Namaprotheni
Ukudla amaprotheni kanye ne-fiber njalo kuzokugcina ugcwele futhi ngaleyo ndlela uzokwazi ukwehlisa isisindo esiningi. Ukwengeza, lapho ukhulisa ukudla kwakho amaprotheni, imisipha yakho ye-hip izoba namandla futhi imilenze yakho izobukeka kahle kakhulu. Kufanele unake ukudla inyama engenamafutha kanye nemifino, izithelo nokusanhlamvu.
Yenza Izivivinyo Zokulahlekelwa Kwamafutha E-Hip Ekhaya
Uma ufuna ukunciphisa amafutha, ikakhulukazi endaweni ye-hip, udinga ukwenza izivivinyo ezizoqinisa imisipha yakho. Ungenza ama-sumo nama-goblet squats njengezindlela zokushiswa kwe-hip. Ngale ndlela, uvivinya umzimba futhi uqinise imisipha kule ndawo. Ungakwazi futhi ukuqinisa imilenze yakho ngokuzivocavoca kwebhuloho.
Zama Ukulala Njalo
Kubaluleke kakhulu empilweni yakho ukuthi ulale okungenani amahora angu-7.5 nsuku zonke. Iphinde yaveza ukuthi umthelela omkhulu wokungalali kahle wukuthi kuholela abantu ekudleni okungenampilo. Abantu abangenalo iphethini elihle lokulala banomdlandla owengeziwe futhi umzimba ufuna ukudla ukudla okunama-carbohydrate noshukela ukuze uhlale uphapheme. Yingakho udinga ukunaka kakhulu iphethini yakho yokulala. Kuphinde kwavezwa ukuthi ukulala kwe-REM kushisa ama-calories amaningi emzimbeni.
Sebenzisa Izitezi
Nakuba abantu abaningi bethanda izitebhisi ezizihambelayo noma amakheshi, ungabi ngomunye wabo! Ukugibela izitebhisi kuzosebenza yonke imisipha yakho ukushisa ama-hips akho, okuzoshisa amafutha endaweni yomlenze. Ngakho-ke, ungazigwemi izitebhisi, ngoba ukuzisebenzisa kungenye yezindlela ezingcono kakhulu zokuncibilikisa okhalweni lwakho.
