Kanjani ukusheshisa umzimba?

Ngaphambi kokuzama ukunquma indlela ukuze kusheshiswe exchange of izinto emzimbeni, kuzomele uqale ukuthola ukuthi sibangelwa yini sokuhudula izinyawo lesi. Izimbangela lesi simo, kungase kube eziningana:

• yofuzo;
• mbuzeni
• izici umzimba;
• iziyaluyalu hormone;
• uhlobo emsipheni.

Ngokwemvelo, akuzona zonke izimbangela zingalungiswa futhi izixazululo zabo asiwazi njalo akutshele kanjani ukusebenzisa umzimba wakho, kodwa udinga ukuba balwele ukuqeda yokutakula. Ngaphezu kwalokho, indlela yokwelapha kumele kube esibanzi, ngenkathi ukusebenza kahle yayo iphakeme kakhulu.

Inhloso yethu ukuthi ukuchaza izindlela eziyisisekelo, futhi akusetshenziswa kwawo practice kuzosiza ukusheshisa umzimba emzimbeni:

1. Omunye indlela ukusebenza kahle eliphezulu ukukhulisa inani yemisipha. Imisipha amaseli abe umsebenzi okuyinto izikhathi eziyisishiyagalombili ezingaphezu kuka amafutha. Ngakho-ke, esimeni esephumule, ayephinda kilojoule okuningi kuka zokugcina. Ngaphezu kwalokho, ukuze kuthuthukiswe eziphathekayo umsebenzi ekahle zonke izinhlobo umsebenzi anaerobic (ukugijima, amabhayisikili, uhamba (kuhlanganise nemidlalo), ukubhukuda).
2. Khumbula ukuthi umphumela okusezingeni eliphezulu emva ukuqeqeshwa anaerobic ukhona kuphela amakilasi lapho njalo. Ukuze umphumela esiphezulu, kudingeka siqiniseke ukuthi ukushaya kwenhliziyo ngesikhathi umsebenzi kwaba phakathi 70% elikhulu inani layo (ezingeni esiphezulu kwenhliziyo: 220 - inani leminyaka = kwenhliziyo yakho iphuzu esiphezulu). Kulokhu, aphakeme umzimba ngesilinganiso.
3. Ungakhohlwa yidlani ukudla kwenu kwasekuseni. Ukuze kusheshiswe umzimba emzimbeni, kubalulekile ngokugcwele ibhulakufesi njalo ekuseni. Emzimbeni, okuyinto ongawamukeli ukudla ebusuku, wehlisa ijubane exchange of izinto. Uma ungenalo sidla ukudla kwasekuseni ngokwanele, amaseli ukubambezela umsebenzi wabo futhi baqala buthelela fat egciniwe.
4. Ukudla kufanele kube njalo futhi ayingxenye. Ukudla, ngesivinini umzimba, kuhilela ukudla njalo. Uma umzimba isikhathi eside engakutholi ukudla, uqala ukuya yokulamba mode, okuyinto ngenxa yalokho kubambezela umzimba. Khumbula ukuthi lokho okudlayo akusondeli ukudla, ungenalo usike inani kilojoule awela umzimba wakho ukuthi: njengoba umthetho, abantu badle kancane uma ulifunda njalo. Thanda neze nokudla okumandi kakhulu - ukwehlukana ukudla ezintathu esiyinhloko eziyisithupha.
5. Ukudla kufanele kube lesifanele. Cishe 25-30% yokudla kufanele kube ukudla amaprotheni (amaqanda, inkukhu inyama, ushokoledi amnyama, walnuts), okuyinto isheshisa umzimba. Futhi, njengoba umzimba kulethe kungaba kabili ngelanga aphuza itiye eliluhlaza. Ukudla kwenu kufanele kube eziningi imikhiqizo equkethe fiber. Umzimba iphula ke, ukuchitha eziningi kilojoule.

Imikhiqizo efaneleke kakhulu ukuthi kuzosiza ukusheshisa umzimba emzimbeni - kungcono kwasolwandle (ikakhulukazi inhlanzi), utamatisi, amajikijolo (ikakhulukazi aluhlaza okwesibhakabhaka), cishe zonke izithelo izitshalo.

Phuza amanzi amaningi. Lapho Umzimba ulahlekelwa uketshezi, ngoba kunciphisa izinga umzimba ngokusebenzisa nomthelela nezinga lokushisa komzimba. Lapho amangqamuzana omzimba emzimbeni, izinga lokushisa komzimba lehla, kudaleke amaseli ukugcina amafutha.

Inani kahle ketshezi idliwe -primerno 2.5 amalitha ngosuku. Futhi, uma uphuza amanzi abandayo, lokhu kusiza ukuvuselela izinqubo umzimba: umzimba has ukusebenzisa amandla phezu okuthile ukuze kukhushulwe izinga lokushisa lomzimba uphuza. Nokho, lokhu akusho ukuthi amanzi kufanele kube ice: Ungakhohlwa ukuthi kukhona njalo ingozi angina.

Into wokugcina wazi: Uma imodi yakho ugesi elihlangabezana nazo zonke izidingo, futhi isisindo umzimba akuyona encishisiwe, kubalulekile ukubhekana kuya endocrinology. Kungase kube nezinkinga indlala yegilo.