Iindlela ezintlanu zokususa amanqatha esiswini, ziphi na?
Iindlela ezintlanu zokususa amanqatha esiswini, ziphi na?
Nanga amanyathelo alula onokuthi uwathathe kubomi bakho bemihla ngemihla ukunciphisa amanqatha kwaye uwasuse ngendlela esempilweni, ngolu hlobo lulandelayo:
1- Ukunciphisa umzimba
Eyona ndlela ilula yokunciphisa i-visceral fat kukwehlisa ubunzima, “Ukwehla kobunzima kukodwa kunokunciphisa ngokufanelekileyo i-visceral fat,” utsho iCleveland Clinic Bariatrician Scott Butch.
2- Ukuzivocavoca rhoqo
Iingcali zithi ukutya kuphela akwanelanga ukunciphisa amafutha esiswini, ukongeza umthambo rhoqo kubalulekile.
Ngokophononongo luka-2020 olupapashwe kwijenali yeZondlo, ukuzilolonga okuphakathi kunciphisa amanqatha e-visceral nokuba awunciphi umzimba.
3- Gwema iswekile
Amafutha e-Visceral esiswini atya iswekile, eyenza iiseli ezinamafutha zenze ngokukhawuleza.
Ikliniki yaseCleveland ithi ukutya okugcwele i-soda akugcini nje ukwandisa i-calorie intake, kodwa kuchaphazela indlela amafutha esisu akhula ngayo.
Ke yehlisa isixa seswekile ekutyeni kwakho - kubandakanywa neziselo ezineswekile kunye nejusi, iinkozo ezisulungekileyo, izinto ezibhakiweyo kunye nokutya okucutshungulweyo - kwaye umnqantsa wakho unokwenza okufanayo.
4 - Lala ngokwaneleyo
Abaphandi kwiYunivesithi yaseWake Forest bafumanisa ukuba abantu abalala iiyure ezintlanu okanye ngaphantsi ubusuku ngabunye babenamanqatha angama-2.5 ngaphezulu kunabantu abalele ngokwaneleyo.
Iingcali zithi ukungabikho kokulala kuguqula ukuveliswa kwe-leptin ne-ghrelin, iihomoni ezimbini ezilawula umdla wokutya, kwaye oku kunokwandisa iimvakalelo zendlala. Ukungalali ngokwaneleyo kunokonyusa imveliso ye-cortisol, ihomoni yoxinzelelo exelela umzimba ukuba ugcine amanqatha ajikeleze isisu.
Iingcali zincoma ukulala iiyure ezisixhenxe ukuya kwezilithoba ngobusuku.
5- Gwema uxinzelelo kunye noxinzelelo
Ukuxinezeleka kunokukhokelela ekutyeni ukutya okutyebileyo ngamafutha kunye noshukela, kwaye le ndibaniselwano yindlela emfutshane yokufumana amanqatha esiswini, ngokutsho kophando olupapashwe kwi-Annals ye-New York Academy of Sciences.
Uxinzelelo olungapheliyo lukwabangela ukuba ingqondo impompe i-cortisol, enceda ukugcina amanqatha esisu endaweni.
Ngoko ke, kuyacetyiswa ukuba uphephe uxinzelelo ngokuzivocavoca kunye nokuphumla.
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