Izindlela ezinhlanu zokususa amafutha esiswini, ziyini?
Izindlela ezinhlanu zokususa amafutha esiswini, ziyini?
Nazi izinyathelo ezilula ongazisebenzisa endleleni yakho yokuphila yansuku zonke ukuze unciphise amafutha futhi uwasuse ngendlela enempilo, ngale ndlela elandelayo:
1- Yehlisa isisindo
Indlela elula yokunciphisa amafutha e-visceral ukwehlisa isisindo.” Ukuncipha kwesisindo kukodwa kunganciphisa ngempumelelo amafutha e-visceral, kusho udokotela wezifo zezingane waseCleveland Clinic uScott Butch.
2- Ukuzivocavoca njalo
Ochwepheshe bathi ukudla kuphela akwanele ukunciphisa amafutha esiswini, ukwengeza ukuvivinya umzimba njalo kubalulekile.
Ngokocwaningo lwango-2020 olwanyatheliswa ephephabhukwini I- Nutrients , ukuvivinya umzimba okusesilinganisweni kunciphisa amafutha e-visceral ngisho noma unganciphisi.
3- Gwema ushukela
Amafutha e-Visceral esiswini adla ushukela, okwenza amangqamuzana amafutha akheke ngokushesha.
Umtholampilo waseCleveland uthi ukudla okugcwele i-soda akugcini nje ngokunyusa amakhalori, kodwa futhi kuthinta indlela amafutha asesiswini akhula ngayo.
Ngakho-ke yehlisa inani likashukela ekudleni kwakho - okuhlanganisa iziphuzo ezinoshukela namajusi, okusanhlamvu okucolisisiwe, izinto ezibhakiwe nokudla okugayiwe - futhi ukhalo lwakho cishe luzokwenza okufanayo.
4 - Lala ngokwanele
Abacwaningi base-Wake Forest University bathola ukuthi abantu abalala amahora amahlanu noma ngaphansi ubusuku ngabunye banamafutha esisu aphindwe izikhathi ezingu-2.5 kunabantu abalala ngokwanele.
Ochwepheshe bathi ukuntuleka kokulala kushintsha ukukhiqizwa kwe-leptin ne-ghrelin, amahomoni amabili alawula isifiso sokudla, futhi lokhu kungandisa imizwa yendlala. Ukungalali ngokwanele kungandisa nokukhiqizwa kwe-cortisol, i-hormone yokucindezeleka etshela umzimba ukuthi ugcine amafutha ezungeze isisu.
Ochwepheshe batusa ukulala amahora ayisikhombisa kuya kwayisishiyagalolunye ebusuku.
5- Gwema ukucindezeleka nokungezwani
Ukucindezeleka kungaholela ekudleni ukudla okunothe ngamafutha noshukela, futhi le nhlanganisela iyindlela enqamulelayo yokuthola amafutha esiswini, ngokocwaningo olwanyatheliswa kuyi-Annals of the New York Academy of Sciences.
Ukucindezeleka okungamahlalakhona kubangela ubuchopho ukuthi bukhiphe i-cortisol, esiza ukugcina amafutha esiswini esendaweni.
Ngakho-ke, kunconywa ukugwema ukucindezeleka ngokuzivocavoca nokuphumula.
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