Kwabanye abakwishumi elivisayo, ukuthoba umzimba yinto yokugqibela ezingqondweni zabo; endaweni yoko bafuna ulwazi ngeendlela ezikhawulezayo zokufumana ubunzima. Ukufumana ubunzima kunokuba nzima kwabanye abantu, kodwa akunakwenzeka. Njengokuba unciphisa umzimba, kufuneka uyenze ngendlela esempilweni.
Iindlela ezintlanu ezikhawulezayo zaBafikisayo zokufumana ubunzima
Phambi kokufunda ukutyeba, kulutsha, kubalulekile ukuba uqonde ukuba ungakwenza oku ngendlela esempilweni. Akunyanzelekanga ukuba uhlale ujikeleze imini yonke kwaye utye ukutya okungenamsoco. Ayizukukwenza uzive wonqena nje kuphela, kodwa iya kubangela nomzimba ophuthileyo, inokubangela ukuba ugule. Ezi ndlela zilandelayo zokufumana ubunzima zisempilweni kwaye ziyasebenza:
Amanqaku afanelekileyo- Igalari yaBafana yaBafikisayo kwiZimbo zeFashoni
- Izimvo zokulala zaMantombazana aBantwana aBafikisayo
- Imifanekiso yokwenene yoLutsha yoBomi bemihla ngemihla
1 Sebenzisa iiKhalori ezingaphezulu kokuTshisa
Abantu bafumana ubunzima ngokutya iikhalori ezininzi kunokuba batshise imini yonke. Iikhalori ezingaphezulu zigcinwa emzimbeni wakho ngamaxesha ongafumani ngokwaneleyo ukuba ungatya kwaye ufuna amandla. Ngelixa iikhalori zinokulingana nokutya okungekho mpilweni kuwe, ayizizo zonke ukutya okuphezulu kwekhalori okungekhoyo. Kubalulekile ukutya imifuno eninzi kunye neziqhamo ngalo lonke usuku lwakho kodwa ukwandisa ikhalori yakho, uyihlanganise nenkukhu, isonka, ipasta, kunye neetapile. Inokuba luncedo ukwandisa ukusetyenziswa kwakho kwamafutha asempilweni afana amandongomane nentlanzi kwaye usebenzise iimveliso zobisi ezinamafutha apheleleyo.
Eyona ndlela yokufumana iikhalori ezingakumbi emzimbeni wakho kukutya rhoqo. Kuya kufuneka utye izidlo ezithandathu ezincinci ngosuku (izidlo ezi-3 kunye namaqebengwana amathathu). Kwisidlo ngasinye, yitya intousempilweniuyitye uhluthe. Isibini seeyure kamva sinokutya okulula. Emva koko yitya isidlo sasemini kunye nokutya okulula emva kwemini. Okokugqibela, yitya isidlo sangokuhlwa esifanelekileyo kunye nokutya okulula ngaphambi kokulala. Amaqebengwana amashwamshwam kufuneka abe neekhalori ezininzi kunye neeprotheyini ezinjengeenathi. Ukuba ukutya okuninzi akunakwenzeka, zama ukwenza ukungcangcazela ukutya okulula okubandakanya izongezo zokutya ezibandakanya protein kunye nokunye okukhuselekileyo, okufumana ubunzima bendalo. Ngelixa ungafuni ukwazisa itoni yokutya okungenamsoco ekutyeni kwakho, ukusela ubisi lwe-milkshake okanye ukutya isitya se-ayisi khrim rhoqo kwiintsuku ezimbalwa kuya kukunika ikhalsiyam kunye neeprotein, ezifunwa ngumzimba wakho-ke yenza kancinci.
2. Yakha izihlunu
Indlela elungileyo yokufumana ubunzima ngendlela esempilweni kukwandisa ubunzima bakho bemisipha. Ukuzilolonga kuzakukhangeleka kwaye uzive ungcono. Ukuphakamisa iintsimbi kuya kuwomeleza umzimba wakho ngokwandisa amathambo kunye namandla emisipha. Ngelixa ungakhange ubonakale umkhulu kakhulu, uya kubunzima ngaphezulu. Ukwakha ubunzima bemisipha, unokuzamaukwenyusa iintsimbiukuzilolonga okanye ukujoyinainkqubo yokwenza umthamboyenzelwe ukwakha izihlunu.
3. Nciphisa ukusetyenziswa kweCaffeine
I-caffeine kwisoda kunye nekofu inokuwuthintela umnqweno wakho wokutya, oya kwenza ukuba kube nzima kuwe ukuzitya izidlo ezithandathu ngemini. Sukuchitha indawo yakho yesisu kwinto engakuniki iikhalori ozifunayo ukuze ufumane ubunzima. Endaweni yokusela isoda ukuze ufumane amandla, unokuzama ukusela i-ginseng okanye ukutya ukutya okunamandla amakhulu njengomxube wendlela. Unokusebenzisa umculo ukuze uphume.
4. Yitya iProtein engakumbi
Iprotein ikunceda ekwakheni nasekulungiseni izicwili zemisipha eziya kukunika ubunzima obufunayo. Qiniseka ukuba ufumana ubuncinci iigrama zeprotheyini kwisilinganisi ngasinye sobunzima bomzimba wakho suku ngalunye. Ukunceda, ungongeza umgubo weprotein kwisiselo esifana nobisi okanye is smoothie. Xa isizaiipowder zomgubo, azifani zonke. Uya kufuna ukujonga ipremiyamuumgubo weeviliezikhuselekileyo kulutsha. Ukuba utya imifuno okanyeUmthambo, zama izityaloiipowder zomgubo.
5. Yitya Ebusuku
Ukutya ezinzulwini zobusuku akuniki umzimba wakho ithuba lokuwutshisa ngaphambi kokuba ulale, endaweni yoko i-snack phakathi kobusuku, yiba ne-snack ngaphambi kwexesha lokulala. Kwakhona, oku kufanele ukuba kube yinto ephezulu yeekhalori kunye neeproteni. Awujonganga kugqitha kwi-ice cream kunye neelekese, ufuna ukutya ukutya okuluncedo okuphezulu amafutha elungileyo asempilweni Njengeeavokhado kunye namandongomane.
Yintoni ekufuneka uyiphephe xa uzama ukufumana ubunzima
Ngokwesiqhelo, ulutsha lufumana ubunzima ukuhlangabezana neenjongo zomzimba. Kuxhomekeke kubude babo a ubunzima bomzimba obunempilo (BMI) iphakathi kwe-18.5 kunye ne-24.9. Ulutsha kufuneka luyeke ukuzuza kwaye lungene kwimowudi yolondolozo nje ukuba lufikelele kwimpilo yaboBMI. Nangona kunjalo, kukho imigibe embalwa oya kufuna ukuyiphepha xa ufumana ubunzima.
- Ufuna ukuqinisekisa ukuba ugcina ubunzima bomzimba obunempilo. Jonga ukufumana ubunzima obukhulu.
- Ungakulibali ukwenza umthambo wentliziyo. Ukuphakamisa ubunzima bunokunceda ekwakheni izihlunu, kodwa umthambo wentliziyo, njengokubaleka, kulungile entliziyweni nakwimiphunga.
- Yitya imifuno kunye neziqhamo zakho. Ukutya kunye namafutha asempilweni kubalulekile kodwa ke neziqhamo kunye nemifuno. Sukukroba kwimifuno.
- Zama ukuba ungatyebi ngokukhawuleza. Lo ngumdyarho weembaleki, ayisiyiyo eyokubaleka. Nenjongo yokufumana kuphela 1-2 iiponti ngeveki .
- Kunqande ukutya kakhulu amanqatha angenampilo afana neelekese ne-ayisi khrim. Baza kukunceda ukuba utyebe kodwa hayi ngendlela eyiyo.
Ngaphambi kokuba uqalise isiCwangciso sakho soBunzima
Ngaphambi kokutshintsha indlela otya ngayo, soloko uthetha nogqirha wakho. Kubalulekile ukuba uye phambili kugqirha wakho ukuze ungangxami okanye uphuhlise naziphi na iingxaki zonyango. Ugqirha wakho unokukunika iingcebiso ezongezelelweyo malunga nendlela yokufumana ubunzima ngokukhawuleza njengomntu ofikisayo.
