Enye yeengxaki eziphambili abantu abanazo xa kufikwa ekulahlekeni kwevolumu kukuba bajonge a ilahleko yamafutha esebenzayo, kodwa banokuphulukana nolwelo kuphela okanye bangafumani misipha. Kukho izinto ezininzi ekufuneka zithathelwe ingqalelo xa ulahlekelwa ngamanqatha aqokelelweyo kunye nokuphucula impilo yethu kunye nokuzithemba.
Ukulahlekelwa ngamafutha akufanele kube injongo eyodwa ekutshintsheni imikhwa, kuba kubalulekile ukufunda ukutya okunempilo kunye nokuphucula indlela ophila ngayo ngokwenza imidlalo ukunyusa imisipha. Ukulahleka kwamafutha yinto eyenzekayo xa sisenza izinto ezithile imihla ngemihla. Makhe sibone indlela yokuyifumana ngendlela enempilo.
Isondlo esifanelekileyo
Ngokuqinisekileyo sivile amaxesha amaninzi ukuba siyinto esiyidlayo kwaye yinyani. Ukutya okulungileyo sisiseko somzimba osempilweni kwaye siya siqonda ngakumbi ukubaluleka kokutya kakuhle. Kubalulekile ukunciphisa ukusetyenziswa kwe-carbohydrates, iswekile kunye namafutha ahluthayo. Ukulungelelana yeyona nto ilungileyo esinokuyikhangela, ekubeni kungoko kuphela apho siya kukwazi ukuzondla ngokwanelisayo. Ukugqithisa akunakuze kulunge nokuba kukutya okunempilo. Kufuneka sitye iziqhamo kunye nemifuno yonke imihla, songeze iicarbohydrates ezintsonkothileyo, amafutha asempilweni kunye neeproteni, ngakumbi imifuno.
Indlela yokwenza imidlalo
Ngamanye amaxesha siye sidibane nenyaniso yokuba senza imidlalo emininzi kodwa asinciphisi umzimba okanye kubonakala ngathi asilahleki ngamanqatha. Mhlawumbi asenzi kakuhle imidlalo. Okufanelekileyo kukwenza ezemidlalo amandla ukufumana isihlunu, ekubeni ngesihlunu esingaphezulu sitshisa amanqatha amaninzi ngendlela elula.
Asifanele sigxininise ukwenza cardio kuphela, ekubeni oku kusigcina sisempilweni kodwa wakuba umzimba uqhelene nawo asiyi kuphawula ukuphucuka okukhulu. Kubalulekile ukudibanisa imidlalo eyahlukeneyo, kuba umzimba uya kuqaphela umahluko kwaye kuya kufuneka wenze umgudu. Enye into yokwenza kukwenza imidlalo yamandla kuqala kwaye ushiye i-cardio okokugqibela, ekubeni amanqatha eqala ukutshiswa ubuncinci emva kwesiqingatha seyure, xa sele sisebenzise oovimba bamandla kwangoko.
La frequency ekufuneka senze ngayo ezemidlalo iyahluka ngokuxhomekeke emntwini. Kukho abo bangakhange benze midlalo mininzi okanye abangakwaziyo ukuyenza rhoqo. Xa uthandabuzayo, ufanele usoloko udibana nogqirha wentsapho yakho, ekubeni umntu ngamnye wahlukile yaye kukho abo basenokuba nemida ethile kulo mbandela. Eyona nto ilungileyo iya kuba kukudlala imidlalo ubuncinci kathathu okanye kane ngeveki kwaye ube nobomi obusebenzayo kangangesiqingatha seyure ngosuku. Umthambo olinganiselweyo unokwenziwa yonke imihla.
Iintsomi zobuxoki
Xa kufikwa ekufezekiseni ilahleko yamafutha esebenzayo sineembono ezithile ebesisoloko siziva, kodwa azisoloko kufuneka zibe yinyani. Kuthiwa ukuba sibila ngakumbi siya kuphulukana namanqatha amaninzi, kodwa inyaniso kukuba ekuphela kwento esiya kuyiphumeza ulahlekelwe lulwelo kwaye uphelelwe ngamanzi. Ukubila akufani nokulahlekelwa ngamafutha.
Ukwenza i-cardio eninzi yindlela olahlekelwa ngayo ngamanqatha amaninzi. Le yenye intsomi yobuxoki, njengoko kuye kwangqinwa ukuba a umdlalo onzima kakhulu Inenzuzo ngakumbi xa kufikwa ekutshisweni kwamafutha. Ukudala izihlunu kuyimfuneko ukutshisa amanqatha, kwaye ukwenza oku kufuneka senze imidlalo ephezulu.
Sivile nokuba zikhona ukutya okutshisa amanqatha. Ukutya okuneziqholo, ezo zine-L-Carnitine okanye iziselo ezifana neti eluhlaza kucingelwa ukuba zinefuthe lokutshisa amanqatha, nangona zinobulali, utshintsho olukhulu alunakulindelwa.