Ukuba nomzimba ongaphantsi, njengokutyeba kakhulu, kunokuba nemiphumo emibi yempilo. Umntu ongaphantsi kobunzima bomzimba unokuba neengxaki kwi-immune system, banokuzabalaza ukugcina ubunzima bemisipha, kwaye banomngcipheko ophezulu weengxaki ze-osteoporosis.
Ewe, abantu abaninzi abatyebileyo - njengabantu abatyebe kakhulu - basesempilweni entle. Abantu ngamanye amaxesha bafuna ukufumana ubunzima ngenxa yezizathu zobuhle, okanye ukufikelela kwiinjongo ezithile zomzimba okanye zengqondo. Indlela efanelekileyo yokuzuza ubunzima inokuqinisekisa ukuba iipounds zongezwa ngokusempilweni.
Abantu bazama ukufumana ubunzima ngenxa yezizathu ezahlukeneyo
stockvisual / Getty ImifanekisoIi-weightlifters ezinzulu zinokujikeleza ngamaxesha okufumana ubunzima ukuze bandise amandla abo, kwaye bongeze ubukhulu kwimisipha yabo. La ngamaxesha amafutshane, kukho usukelo olubekiweyo engqondweni. Iimbaleki nazo ziza kuzama ukongeza ubunzima ukuze ziphucule indlela eziqhuba ngayo kwimidlalo yazo.
Bekuya kuba yinto ephosakeleyo ukucinga ngokutyeba njengelinge nje lokuqinisa izihlunu. Abasetyhini abakhulelweyo ngamanye amaxesha bayakhuthazwa ukuba batyebe ngenxa yempilo yabo. Abantu abachachayo kukuphazamiseka kokutya kuya kufuneka basebenze ukuze babuyise ubunzima.
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Ukufumana Ubunzima Kumalunga Ngaphezu Kokutya Kakhulu
art-4-art / Getty ImifanekisoUkuba injongo yakho kukufumana ubunzima, kufuneka ukwandise ukutya kwakho kwekhalori. Ukufezekisa le njongo kunokuqikelelwa ukubona umntu esitya ukutya okuninzi, kwaye afune izinto eziphezulu kwiikhalori. Ngoko ke imfihlelo yokuzuza ubunzima nje ... ukutya ngaphezulu?
Indlela enoxanduva lokufumana ubunzima ifuna ukuba unikele ingqalelo kwinto oyityayo, kwaye uthathe isixa esisempilweni sezondlo. Isondlo sakho sibaluleke ngakumbi ukuba ufuna ukufumana izihlunu ngelixa usongeza ubunzima.
Abantu abangaphantsi kobunzima basajongene nemingcipheko evela kukutya okungenampilo
miodrag ignjatovic / Getty ImifanekisoNokuba ungaphantsi kobunzima bomzimba okanye utyebe kakhulu, kuya kufuneka ulumke ungagqithisi ngokutya okungenamsoco kunye nezimuncumuncu! Ukutya okuninzi okucutshungulweyo, okunekhalori ephezulu engenazo izondlo kunokukwenza ube sesichengeni kwiingxaki ezifana nesifo sentliziyo kunye nesifo seswekile. Ukutya okungafanelekanga kunokuchaphazela kakubi amajoni akho omzimba, impilo yakho yamazinyo, kunye namanqanaba akho amandla.
Ukugcina iMpilo, i-High-Calorie Diet
fcafotodigital / Getty ImifanekisoLuhlobo luni lokutya ofanele ukunandiphe ukuba ufuna ukutyeba, kodwa uziphephe iingxaki zempilo ezinxulumene nokungatyi kakuhle? Qinisekisa ukuba ukutya okutyayo kunezondlo-ezixineneyo. Oku kuthetha ukunandipha iintlobo ngeentlobo zeziqhamo, imifuno, neemveliso zobisi, kunye nemithombo yeprotini engenamafutha. Unokufumana i-calorie ephezulu, iimveliso ezinamafutha aphezulu ezinokubandakanywa kwisondlo esinempilo. Ubisi olupheleleyo, iyogathi enamafutha apheleleyo, itshizi, kunye namandongomane ahlukeneyo anokubonelela ngeekhalori kunye nezondlo.
Ukufumana iindlela zokutsibela kwiiCalories ezongezelelweyo
fcafotodigital / Getty ImifanekisoAbantu abanomdla wokunciphisa umzimba bayakhuthazwa ukuba bajonge onke amathuba okusika iikhalori. Ngelixa uzama ukufumana ubunzima, kufuneka ujonge amathuba amancinci okongeza iikhalori kwizidlo zakho kunye nokutya. Ukubandakanya i-sauces, i-dressing, kunye ne-cheese toppings kunye nokutya kunokukunceda ukuba udle ngakumbi ngexesha losuku lwakho. Nokuba inyathelo elincinci njengokubeka ukhilimu kwikofu yakho kunokukunceda ugcwalise!
Ukusebenzisa i-Smoothies kunye ne-Shakes ukufumana ubunzima
AleksandarNakic / Getty ImifanekisoUkufakwa kwi-smoothie okanye ukuxubha phakathi kokutya kunokuba yindlela ekhawulezayo nehlaziyayo yokutya iikhalori ezininzi ngosuku oluqhelekileyo. Unokufumana iiresiphi ezixuba iziqhamo kunye nemifuno kunye neemveliso ezisekelwe kubisi, ngoko unokonwabela izondlo ngezi zixhobo zekhalori. Iivenkile zokuzilolonga zihlala zithengisa umgubo weshake olungiselelwe ukunceda abantu bafumane ubunzima ngokuhamba kwexesha.
Waphephe Amanzi Ngaphambi Kokuba Utye
adamkaz / Getty ImifanekisoUkuhlala u-hydrated kubalulekile kuye nabani na ofuna ukuhlala esempilweni. Ngokuqinisekileyo kufuneka usele amanzi amaninzi ngelixa uzama ukufumana ubunzima, ngakumbi ukuba uzama ukwakha izihlunu. Ngaloo nto, unokufuna ukuphepha amanzi ngaphambi nje kokutya. Ukusela amanzi anokugcwalisa isisu sakho kwaye kukwenze uzive ungahluthi kakhulu phambi kokuba utye.
Ukufumana Ubunzima kunye noMthambo
Neustockimages / Getty ImagesUkuzuza ubunzima kunye nokuzilolonga kudla ngokunxulunyaniswa ngokusondeleyo. Ngapha koko, akunakufane ulindele ukongeza izihlunu ukuba utya ngakumbi, kodwa kuphephe ukuphakamisa iintsimbi! Ukuphakamisa ubunzima obunzima kunye nokutya iikhalori ezininzi kunokukhuthaza umzimba wakho ukuba ungeze ubukhulu bemisipha yakho. Ukuxhasa ngakumbi le njongo, hlala u-hydrated, kwaye uqinisekise ukuba uphumla ngokufanelekileyo.
Xa usukelo lwakho ikukongeza iikhilogram, usenokuba mathidala ukubaleka, ukukhwela ibhayisekile, okanye ukwenza eminye imithambo yomzimba. Ukunciphisa i-cardiovascular workouts kuya kukunceda ugcine iikhalori, kodwa khumbula ukuba le mithambo ibalulekile kwimpilo yentliziyo yakho.
Ngaba kufuneka Uzame izongezo zokuNceda ngokuFumana ubunzima?
jorgegonzalez / Getty ImifanekisoNgokusebenzisa izongezo ngexesha lokufumana ubunzima, unokubona iziphumo ezilungileyo, ngakumbi ukuba udibanisa izongezo kunye noqeqesho lobunzima. Nangona kunjalo, ngelixa izongezo zinokunceda ngeenjongo zexesha elifutshane, usenokungafuni ukuziva uxhomekeke kuzo ukuze ugcine ubunzima obuphezulu. Gcina ukhumbula ukuba izongezo akufanele zithathe indawo yokutya okunempilo - kusafuneka uzame ukugxila ekutyeni ukutya okutyebileyo kwezondlo.
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Ukugcina ubunzima bakho obongezelelweyo
phillipspears / Getty ImifanekisoUkuzingisa malunga nokongeza iikhalori ezininzi kunokukunceda ukuba utyebe ngokukhawuleza ngexesha, kwaye ufikelele kwiinjongo zakho. Nje ukuba ufikelele kuluhlu lobunzima obufanelekileyo, unokuziva ungaphantsi kokuvalelwa kwindlela otya ngayo. Ngelixa unokonwabela inkululeko engakumbi ngokutya kwakho, kufuneka uhlale uzibophelele ekutyeni iikhalori ezininzi ukuba ufuna ukugcina ubunzima bakho obongezelelweyo, ngakumbi ukuba unemetabolism ephezulu. Ukuphuhlisa ukutya okutyebileyo ngezondlo zokufumana ubunzima bakho kunokukwenza kube lula, kwaye kukhuseleke, ukugcina iipounds zakho ezongeziweyo.