Ukuphulukana kanjani nesisu ngohlobo lwesisu

Iingcebiso zokuphulukana nesisu

Ukuphulukana nesisu akukho lula, enyanisweni, lelinye lawona malungu anzima ukunciphisa kwiimeko ezininzi. Naluphi na uhlobo lokutya okunciphisa umzimba alusebenzi, ngendlela efanayo yokuba zonke iintlobo zomthambo azisebenzi. Kwaye, ewe, umzimba omnye awunanto yakwenza nomnye. Ke, ukuphulukana nesisu kuya kufuneka uthathele ingqalelo uhlobo lwesisu.

Zonke izisu azifani kwaye oku kunxulumene Isizathu sokuba amanqatha aqokelelene kuloo ndawo. Ukongeza, kukho ezinye izinto ezingenelela ekubunjweni kwesisu esikruqulayo. Ukwazi ukuba loluphi uhlobo lwesisu onalo kubalulekile ukufumana indlela efanelekileyo yokunciphisa. Ewe, ngaphandle kwemizamo, ngaphandle kokunyamezela kunye nangaphandle kwamandla, kuya kuba nzima ukuyilahla.

Unesisu esinjani?

Indlela yokuphila yokuhlala phantsi, uxinzelelo okanye imikhwa emibi zizinto eziphambili xa kuziwa ekuqokeleleni amanqatha kwindawo esiswini. Ukuyilahla kwaye ulahlekelwe sisisu, kubalulekile ukwazi imvelaphi ukuze ufumane eyona ndlela yokulwa nayo. Ngaba uyazi ukuba unesisu esinjani? Jonga umzimba wakho, cinga ngemikhwa yakho kwaye ufumane eyona ndlela isebenzayo kuloo ndawo inzima kakhulu.

Isisu seTire

Isisu seTire

Olu hlobo lwesisu luphawu lwabantu abathi bachitha iiyure ezininzi behleli kwaye bahlala ubomi bokuhlala. Ngokutya, olu hlobo lwesisu luqhelekile ebantwini abatya ii-carbohydrate ezininzi evekini. Yintoni eba yibhombu eqhushumayo, kuba ukugcwala kwemingxunya ngaphandle kokuzilolonga, yeyona ndlela yokunyusa isisu, kunye nemilenze kunye nesinqe.

Ukuphulukana nolu hlobo lwesisu kufuneka wenze uthotho lweenguqu kwindlela otya ngayo. Ukuphelisa okanye ukunciphisa imveliso eqhutyiweyo, iswekile, umgubo, iisosi, amashwamshwam anetyuwa kunye nesoda. Endaweni yoko, yongeza ukutya iziqhamo kunye nemifuno. Ungalibali malunga neprotein, kubalulekile nakweyiphi na indlela yokunciphisa umzimba

Okona kuzilolonga, Eyona ndlela isebenzayo yokuphulukana nesisu yi-cardio. Ukuhla usenyuka ngezinyuko, ukutsiba ngentambo okanye i-burpees, ngabo bangamahlakani akho amakhulu. Dibanisa umthambo ngemithambo ekhethekileyo enje nge squats okanye iplanga lesisu.

Uxinzelelo esiswini

Esi sisu siqhelekile ebantwini abafuna kakhulu izinto zabo, benendawo yomsebenzi kwaye bahlala benengxaki yokungalali rhoqo. Amafutha aqokelela ikakhulu kwindawo yenkaba kwaye ihlala ibangelwa kukutya okungalawulwayo. Ukutsiba isidlo sakusasa, ukuchitha usuku ngekofu kakhulu, kunye nokutya kakhulu ngemini ziimpawu eziqhelekileyo zabantu abanolu hlobo lwesisu.

Ukunciphisa, kufuneka uqale usebenze ngoxinzelelo kwaye uzame ukuphucula imikhwa yakho yokulala. Yehlisa ikofu kwaye uphephe ukutsiba okona kutya kubalulekile. Yandisa ukusetyenziswa kokutya okunotyebi kwimagnesium, njenge imbewu, imifuno eluhlaza kunye namandongomane. Ngokuphathelene nokuzilolonga, eyona ndlela yokulahla olu hlobo lwesisu yi-cardio edityaniswe nayo uqeqesho lokomelela.

Isisu esikhulelweyo

Ukuphulukana nesisu sakho sasemva kokubeleka

Emva kokuba nomntwana, kunzima kakhulu ukuphulukana nesisu sakho esikhulelweyo, nokuba ungaphulukana kangakanani nobunzima obufunyenwe ngexesha lokukhulelwa. Ukuba ubuncinci iiveki ezisibhozo zidlulile oko wabeleka, ungaqala ukwenza umthambo ngendlela ephakathi. Nangona kubalulekile ukuba ngaphambi kokwenza uqeqesho, qhagamshelana nogqirha wakho ukuqinisekisa ukuba umzimba wakho uzilungiselele.

Kule meko kufuneka ulandele ukutya okunempilo kakhuluYitya ukutya okutyebileyo kwi-Omega 3, ideri, iziqhamo, imifuno kunye neeproteni zentlanzi eluhlaza okwesibhakabhaka. Ukutya okunokulinganisela kunye okwahlukeneyo, okusasazwa imini yonke kukutya okuncinci, sisitshixo sokulahlekelwa sisisu emva kokukhulelwa.

Ukuphulukana nesisu kuya kufuneka uthathele ingqalelo ukuba loluphi uhlobo lwesisu onaso, kodwa kuya kufuneka uqaphele ukuba ngaphandle kotshintsho, ngaphandle komzamo nangaphandle kokuzinikezela akunakubakho mvuzo. Ukunciphisa umzimba ngendlela esempilweni kwaye ukhumbule thetha nogqirha wakho ukuze ungayeki ukubeka impilo yakho esichengeni.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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