Indlela ngokushesha alulame isisindo: Izincomo

Ngezinye izikhathi umbuzo uwukuthi kanjani ngokushesha alulame, kunzima kakhulu kunalokho ukususa isisindo okweqile. Bbw, njengoba umthetho, nje lazy kakhulu ukushintsha indlela yakho yokuphila ukuze unciphise umzimba. Kodwa labo sizuze amakhilogremu amabili kuya kwamathathu, okwenza kube nzima kakhulu.

Kungani le nkinga ye ezacile

It is hhayi njalo okunomsoco Ukudla kuyasiza ukuze isisindo sakhe sithi, ngezinye izikhathi kungenzeka ukufeza umphumela ohlukile. Ngokwesibonelo, uma une-umzimba esasizosheshisa, wena nje kuphela musa sifinyelele isisindo ezidingekayo, kodwa ngaphezulu uzolahlekelwa isisindo.

Ngaphezu kwalokho, ukudla okunjalo kungaba bagcizelele umzimba, njengoba ngeke isikhathi ukuba zikwazi ukuthola izakhi. Ngakho-ke, ukuze ngixazulule inkinga yokuntuleka kwezinto kanjani ngokushesha ngcono, asikho isidingo ukuba ahlukumeze ngokwakho. Okokuqala okudingeka ukwazi isizathu sokuthi kungani kwakukhona ezacile.

Uma impilo yakho muhle, futhi mncane akakubangeli isifo, kungenzeka ukuthi imbangela luyingxenye bokuphila. Kukhona abanye abantu abangakwazi udle okuningi futhi ngokuvamile, futhi ngesikhathi esifanayo noma igremu ngayinye ukuvuka. Imbangela enkulu ngokweqile cortisol - hormone obangela ukuwohloka kwezicubu. Ngakho-ke, ukuze isisindo sakhe sithi, kudingeka Akunzima nje ukudla, futhi ukuze uhambisane ukwelashwa okukhethekile nawe.

Indlela ukuze alulame ngokushesha ngesonto

Ukwakha izimo ezidingekile ekulweni catabolism kumele njalo ukudla carbohydrate, amafutha, amaphrotheni, namaprotheni. Carbohydrate inqwaba eziqukethwe amazambane, isinkwa, pasta nokusanhlamvu nge okusanhlamvu, ikakhulukazi ukolo. Baphinde babe amaswidi. Ngakho, zonke lezi imikhiqizo kumele abe khona ekudleni kwakho.

Sicela uqaphele ukuthi ngokuxazulula inkinga kanjani ngokushesha alulame ngeviki, kungenzeka ukudla amafutha ngemva carbohydrate. Ngakho-ke, afake ekudleni kwakho amazambane nge ubhekeni, iphalishi ibhotela nokunye. Ngaphambi kokuqhubeka isidlo esikhulu, kunconywa ukudla isigamu inkomishi ukhilimu omuncu. Futhi uma sesidlile ungakwazi aphathe ngokwabo esihlwabusayo ice cream, khekhe noma ikhekhe locezu. Lokhu Ukudla kuzokusiza kalula amaphuzu khilogremu emibili noma emithathu.

Kodwa ungakhohlwa mayelana amaprotheni adingekayo ukwakha kwemisipha. Phela, kubalulekile nje buthelela fat umzimba, kodwa ukuba balolonge impumuzo ngomzimba omuhle. Futhi lokhu kuyadingeka ukuze ukudla ecebile amaprotheni. Kodwa ngokulinganisela, njengoba umzimba uthatha kuphela lokho adinga, amaprotheni ngokweqile ngeke uzitholele.

Umthombo oyinhloko lezi izinto kuyinto ubisi, angadle ngabuhle obutheni kangcono. Vele khumbula ukuthi ingabe akudingeki ngiphuze ngokushesha ngemva kokudla, futhi ngemva kwesikhashana. Ngosuku Kunconywa ukuba baphuze mayelana ayilitha ubisi, futhi lokhu kuyoba okwanele ukuba ukuxazulula inkinga kanjani ngokushesha alulame isisindo. kuwumthombo wamaprotheni nazo kule mikhiqizo: inyama, inhlanzi, amaqanda, amantongomane, ushizi nobisi, kungabizwa lutho.

Ukuzivivinya for kwesisindo

Ukuze ukubhekana kangcono nale nkinga kanjani ukuze siphinde sithole ngokushesha, akwanele eziphikisana nohulumeni. Futhi sidinga ukuqeqeshwa okukhethekile, okufanele ngesikhathi esifushane, kodwa umfutho high. Ngokwanele ukuba uhlanganyele ezikhathini ezimbili ezintathu ngesonto ngehora elilodwa. Izindlela kumele kwenziwe ngezikhathi 60-90 imizuzwana. Into wukuthi isakhiwo kwemisipha akancikile okwengeziwe isikhathi esichithwa ejimini, kodwa kusuka imisipha ukuminyana.

Ukuze athole isisindo kubalulekile zihlanganisa izivivinyo ukuqeqeshwa, nokucupha izindlela zangaphakathi hormone ukukhula. Kufana ebhentshini ovundlile cindezela, ezimfushane kanye deadlift. Thola amahle impumuzo kwemisipha usizo simulators zenzelwe ukusebenza amaqembu kwemisipha angawodwa.

Futhi ekugcineni, kuyafaneleka ukunaka ukubaluleka kwesikhathi yokutakula, njengoba isisindo somzimba kanye kwemisipha ukukhula kwenzeka ngalesi sikhathi. Ngakho-ke, kufanele banakekele okunomsoco ngemva kokuzivivinya, amaprotheni-ocebile. Ngaphezu kwalokho, umzimba uyakudinga ukuphumula, ikakhulukazi ubuthongo enempilo.