Uyisebenzisa kanjani ibhayisikile yokunciphisa amafutha ngokuchanekileyo bekuyinkxalabo iminyaka emininzi. Imozulu ezibandayo, ngakumbi, zongeza eminye imiceli mngeni ekunciphiseni amafutha. Kuyo yonke imidlalo yokulahleka kwamafutha, ukuhamba ngebhayisikile ukunciphisa amafutha lolona khetho lufanelekileyo lokuncitshiswa kwamafutha ebusika, kuba inefuthe elincinci emzimbeni, ayizukuba lula ukudinwa, kwaye inomdla kakhulu.
Ngelixa ukunciphisa ukutya kwakho ikhalori kungabunciphisa ubunzima bakho, ubunzima obulahlayo buquka izihlunu zemisipha ukongeza kumanqatha, kunye nabakhweli beebhayisikile abatya kuphela ukutya baya kuba ncipha kwaye babe buthathaka, kodwa baya kuba buthathaka kwaye bacothe kunangaphambili. Kungenxa yokuba ezinye ii-dieters zineemeko apho banciphisa khona ubunzima kodwa amanqanaba omzimba wabo anyuka. Kwakhona, ungalibali ukuba izihlunu zitshisa amanqatha. Imisipha emininzi onayo emzimbeni wakho, kokukhona usebenzisa ikcal ngakumbi. Ukuba inxenye yobunzima bakho obulahlekayo yimisipha, uya kuba nakho ukufumana ubunzima kunangaphambili xa ubuyela kwimikhwa yakho yokutya yangaphambili.
Ukuhamba ngebhayisikile, ukuhamba ngebhayisikile, ukuhamba ngebhayisikile ngaphezulu, into ebalulekileyo ukuyithetha kathathu. Ngokwesiqhelo, uninzi lwamaqela endlela atshisa i-40 kcal kwimayile nganye. Ukuba ubala ngeekhilomitha ezili-15 ngeyure, ungatshisa i-6,000 kcal ngeveki iiyure ezili-10 ngeveki. Ngaba ayikhangeleki intle? Thatha imoto yakho uphume endlwini!
I-Aerobics iphantse yavalwa malunga namaxesha amabini okanye amathathu ngeveki, kwaye ukuhamba ngebhayisikile, yonke imihla, akukho ngxaki kwaphela. Nokuba awukho "umthambo ofunekayo!" “Umyolelo ungacima amanqatha ngokuthe ngcembe kubomi obuqhelekileyo obufanayo. Ukubaleka i-10km kuyakudina ngokwaneleyo, kodwa ukukhwela ibhayisekile "ngumnwe onqabileyo." Ikwangumbono olungileyo ukuya kwipikniki ngebhayisekile ngosuku lokuphumla.
Isikhokelo soqeqesho sokunciphisa amafutha ngenyanga
1. Indawo yokuqala iiveki 1-2 zebhayisekile
1) Khwela ibhayisekile imizuzu engama-20 × 2 ukuya kwimizuzu engama-40 ngosuku
Intsingiselo esisiseko yokuzivocavoca i-aerobic kukubamba ixesha elide lokuzilolonga ukubetha kancinci. Emva kwayo yonke loo nto, yinkcitho ukukhwela ibhayisekile kube kanye kwaye uye ekhaya kwimizuzu emi-5 kunye nemizuzu eli-10.
Abaqalayo banokukhwela uhambo ngendlela enye ngokokubetha kwabo, oko kukuthi, malunga nemizuzu engama-20 kude. Indlela enye imizuzu engama-20, indlela-emibini yimizuzu engama-40. Ukulinganisa i-50kg, i-kcal esetyenzisiweyo yile: 10km / hx 140 kcal, 13km / hx 175 kcal, 16km / hx 210 kcal, njalo njalo.
Ifomula yokubala ukusetyenziswa kwekcal yile: kcal (kcal) esetyenzisiweyo, isantya (km / h) × ubunzima (kg) × 1.05 × ixesha lokuhamba ngebhayisikile (h).
2) Kukude ngemizuzu engama-90 ukuqhuba ukusuka kwimpelaveki yomlo
Khetha usuku kwimpelaveki kwaye ukwazi ukukhwela umgama omncinci malunga neyure kumgama omde, ukutshintsha imo yakho kwangoko. Khetha ukukhwela ibhayisekile efanelekileyo epakini okanye kwindlela ezinikezelweyo emlanjeni kwaye uya kuba nakho ukukhwela phantse imizuzu engama-90 (kubandakanya nendlela ebuyayo).
Xa ubila, ukubuyisela amanzi emzimbeni kufuneka kwenziwe ngexesha. Sela iglasi yamanzi ngaphambi kokuhamba ngebhayisikile, kwaye kungcono ukuzisa iketile endleleni yonke imizuzu eli-15 ukuya kwengama-20. Kuyacetyiswa ukuba ukhethe uMgqibelo, yonke enye iCawa, ekhaya kuphela ukukhathalela umzimba kunye nengqondo. Ukuqwalaselwa kwezokhuseleko Iibhayisikile kufuneka ziqhutyelwe kwimizila engenazithuthi okanye ukuhamba ngebhayisikile ezindleleni eziluhlaza, ukhethe imizila enezithuthi ezininzi kangangoko kunokwenzeka, kwaye unqande abahambi ngeenyawo kangangoko kwiindledlana apho banokukhwela khona.
2. Yandisa inani lomthambo kwiiveki ezi-3-4
Injongo: 1 iyure ngesiqhelo, iiyure ezimbini ngeempelaveki
Emva kokuqhela ukuhamba ngebhayisikile, ungakhawulezisa kancinci kwaye wandise uhambo lwakho lokuhamba ngebhayisikile ngokweemeko zakho. Cwangcisa ubuncinci beyure e-1 ngosuku. Musa ukuphumla ngeempelaveki kwaye uzame ukugcina ibhayisikile yakho iiyure ezimbini. Ukuthintela ukudinwa ngexesha lokuhamba, lumkela ukuphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde kwakhona kwakhona
Uyigqiba njani inyanga thabatha 2kg:
Amafutha e-1kg amalunga ne-7,200 kcal kunye ne-2kg fat ngamalunga ne-14,400 kcal. Ngaba ezi zingancitshiswa kungaphelanga nenyanga?
Ngokwendlela engentla, kwiiveki ezimbini ngokwesantya esifanayo se-13 km ngeyure, isantya seempelaveki esiyi-16 km ngeyure, iintsuku ezili-14 eziqikelelweyo zokusebenzisa i-kcal kubalwe i-2,695 kcal ebalwayo, inyanga inokutya i-7105 kcal, okt inokunciphisa umzimba 1 kg wamafutha. I-1kg eseleyo iya kuncitshiswa ngokutya kunye, kwaye ilahleko ye-243kcal ngosuku iyimfuneko. Ke ikcal ekufuneka incitshisiwe yi-80 kcal kwisidlo ngasinye.
Nazi ezinye zeendlela zokunciphisa ukutya kwe-kcal:
Khetha iintlanzi ezintsha: Itoti yentlanzi yethoni entsha kunye neoyile yokupheka iqulethe i-275 kcal, kodwa ukuba intsha, yi-150 kcal kuphela. (Yehliswe nge-125 kcal)
Khetha ushizi owomileyo ngomxholo onamafutha asezantsi: Sebenzisa itshizi eyomileyo nge-1% yamafutha endaweni ye-4%. (Isiqingatha sendebe sinokugcina i-40kcal)
Ukunciphisa isitashi: Yitya ngaphantsi kwe 1/4 isitya selayisi, ipasta kunye neeodles. (Yehliswe ngama-45 ukuya kuma-60kcal)
Khetha ibhotela ekhanyayo kunye negargarini: icephe lebhotolo ecoliweyo kunye imajarini iqulethe i-100 kcal, kodwa ibhotolo enevumba elikhanyayo kunye negargarine yi-50 kcal kuphela. (Gcina i-50kcal)
Yitya iprotheni kuphelaXa usitya amaqanda, susa izikhupha kwaye ugcine i-50 kcal nge-scoop nganye. (Gcina i-50kcal)
Yitya iziqhamo endaweni yejusi: Iorenji yesiqhelo ine-60 kcal, kodwa iglasi yejusi yeorenji ine-110 kcal. Ke, khetha iziqhamo ezintsha! (Gcina i-50kcal)
Khetha i-cream creamI-2 scoops yetshizi ekhanyayo ine-60 kcal, ngelixa itshizi yesiqhelo yekrimu ine-100 kcal. (Gcina 40kcal)
Yenza indawo efanelekileyo yokutya: Isidlo sakusasa okanye sasemini, khetha ityilla eyi-110kcal endaweni yedonut yesiqhelo. Umrhumo unekcal engama-240. (Gcina i-130kcal)
Amanyathelo okhuseleko lokunciphisa amafutha ngebhayisekile
1. Indawo yokuhlala. Umntu umi emhlabeni uphakamise inyawo elinye, kwaye ukuphakama kwamathanga ahambelana nomhlaba kuyahambelana nokuphakama kwesihlalo.
2. Akucetyiswa ukuba uthwale ubunzima (ubhaka) ukuhamba ngebhayisikile, umthambo webhayisekile ubukhulu becala lixesha, ukuba ubunzima bokuhamba ngebhayisikile, kunokwenzeka ukuba buhlungu umva kunye ne-lumbar spine.
3. Xa ezemidlalo ukunxiba iiglavu zezemidlalo, enye inokuba kukuchasana nesiliphu, ezimbini zinokuba ekwindla ukukhusela izandla, hayi imivumbo.
Nokuba ungakhwela luhlobo luni lwebhayisekile, ukuba yenzelwe ukunciphisa umzimba, kuya kufuneka uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhlanganyele nokuba unjani.
5. Usawugcina uvaliwe umlomo, ukwanda kwebhayisikile kuyakwenza umdla wabantu ungcono, ukuba awukwazi ukuhlala kude nokutya okunekhalori eninzi, wonwabele ukutya ngendlela othanda ngayo, kunokuba nzima ukufezekisa injongo yokunciphisa amafutha.
Ixesha Post: Feb-03-2021