Amafutha we-Belly yinkinga ejwayelekile kakhulu kwabesifazane abaningi. Ukuze ususe amafutha angaphansi, udinga ukusebenzisa isikhathi esiningi nomzamo. Ukusebenzisa ukugijima kuqeda isisu esinonile kwabesifazane futhi kuqeqesha wonke amanye amaqembu emisipha.
Ingabe ukugijima kuyasiza ukususa isisu esinonile kwabesifazane?
Ngesikhathi sokugijima, inhliziyo yomuntu isheshisa umsebenzi wayo, ifafaza igazi ngejubane elisheshayo. Lesi senzo sisheshisa ukusatshalaliswa komoya-mpilo emzimbeni wonke futhi kusebenze umsebenzi wazo zonke izitho zangaphakathi.
Ngenkathi igijima, owesifazane uyajuluka futhi ngezithukuthuku kuphuma konke ukunqwabelana kwama-slag, ukugijima nakho kunezinqubo ezilandelayo emzimbeni wowesifazane:
- ukwanda kwesisindo somzimba;
- ihlukanisa amaseli anonile abe yizinhlayiya ezincane;
- kwandisa ukubekezela komzimba ngaphambi kwezinye izinhlobo zomsebenzi womzimba.
Ukugijima njalo kusiza ukuqeda ukufakwa kwamafutha esifundeni sesisu kwabesifazane, ngoba phakathi nalolu hlobo lomsebenzi womzimba yonke imisipha iyabandakanyeka. Ngaphezu kwalokho, ngenkathi egijima, owesifazane ushisa inani elikhulu lama-calories, ngenxa yalokho umzimba uqala ukusebenzisa izinqolobane zawo ngokuguqula amangqamuzana amafutha abe amandla.
Ugijima kanjani ukususa isisu sakho?
Ukusebenzisa umdlalo ofana nokugijima kunganciphisa inani lamafutha esiswini kubantu besifazane. Kodwa-ke, le nqubo iqeda kancane kancane amafutha futhi idinga ukuzivocavoca umzimba isikhathi eside, ngakho-ke isifiso nesimo sengqondo sowesifazane ngemisebenzi ezayo kubaluleke kakhulu.
Inqubo yokugijima
Ukuze kuqedwe imali enamafutha endaweni yesisu, kufanele kugcinwe le mithetho elandelayo:
- amakilasi adinga ukujwayela, ukugijima kwenziwa kunoma yiziphi izimo zezulu;
- ukugijima kufanele kunikezwe okungenani imizuzu engama-40 nsuku zonke;
- ukugijima kufanele kube ukugijima imizuzu yokuqala eyi-10-15, ngemuva kwalokho kuyadingeka ukushintshela ekugijimeni okunamandla. Ekupheleni kwesifundo, kufanele uphinde ushintshele enqubweni ekhululekile ngokwengeziwe;
- ukwandisa njalo ibanga okungenani ngamamitha ayi-100;
- ukuzivocavoca ekuseni;
- ngaphambi kokugijima, udinga ukufudumala futhi ulungiselele imisipha yomthwalo ozayo.
Kuyadingeka ukuqhuba amakilasi emoyeni omusha, kepha uma lelo thuba lingatholakali, ungasebenzisa umshini wokunyathelisa. Abesifazane abaningi basebenzisa ukugijima endaweni eyodwa emakhaya, lo msebenzi awusebenzi kangako, kodwa futhi uyasiza ukunciphisa amafutha omzimba.
Kuthatha isikhathi esingakanani ukugijima ukususa isisu?
Ukufeza umphumela obonakalayo, kubalulekile ukukhulisa kancane kancane umthwalo. Kwabaqalayo ekusebenzeni, kunconywa ukuthi uqale ngokugijima kwemizuzu engama-20.
Ukufudumala ngaphambi kwekilasi. Kancane kancane, umthwalo uyanda uye emizuzwini engama-40-45. Abagijimi abanesipiliyoni bayelulekwa ukuthi bangandisi isikhathi sokugijima kuphela, kodwa futhi nenani lezindlela zokuzivocavoca, zibakhuphule kuze kube izikhathi ezi-2 ngosuku ukufeza imiphumela.
Uzovela nini umphumela?
Umphumela wokugijima uncike kuzimpawu zomuntu ngamunye zesakhiwo somzimba sowesifazane. Futhi okubaluleke kakhulu inani lokuqongelelwa kwamafutha esiswini. Imiphumela yokuqala ebonakalayo izotholakala ngemuva kwamasonto ama-4-6 wokuzivocavoca nsuku zonke.
Ubuhle balolu hlobo lwezemidlalo ukuthi umzimba wowesifazane ngokulinganayo ulahlekelwa ngamafutha futhi umphumela uzinzile futhi uhlala isikhathi eside.
Uma udinga ukusheshisa inqubo yokushiswa kwamafutha, udinga ukusebenzisa izivivinyo ezengeziwe, njengokugxuma intambo nokujijela umshini ukuze kugcinwe ithoni yemisipha yesisu.
Ukushiswa kwamakhalori nokushisa kwamafutha ngenkathi kugijima
Inani lamakhalori lincike ekugijimeni kokugijima, lapho umthwalo uphakama khona, amakhalori asheshayo ayashiswa futhi nenani lamaseli amafutha liyancipha.
Ngokwesilinganiso, usebenzisa ukusebenzisa, ungazuza le miphumela elandelayo:
| Isisindo esimaphakathi sowesifazane | Ukugijima (imizuzu engu-40) | Ukugijima okukhulu (imizuzu engama-40) | Esizeni (imizuzu engama-40) |
| Ama-60 Kg | Amakholori angama-480 | Amakholori angama-840 | Ama-calories angu-360 |
| 70 kg | Amakholori angama-560 | Ama-calories angu-980 | Ama-calories angu-400 |
| 80 Kg | Amakholori angama-640 | Amakholori ayi-1120 | Ama-calories angu-460 |
| 90 kg nokuningi | Ama-calories angu-720 | Amakholori ayi-1260 | Amakholori angama-500 |
Ngenxa yalokho, owesifazane usebenzisa amaseli amafutha kancane kancane, kodwa-ke, naphezu kwalokhu, ngemuva kwesifundo amahora amabili, umzimba usethelwe ukushisa amandla angeziwe, nawo anomphumela omuhle esimweni sesibalo.
Ngabe udinga ukudla lapho ugijima ukuze wehlise isisindo sesisu?
Ngamafutha amaningi esiswini, kunzima kakhulu ukuthi abesifazane bathuthukise isibalo sabo ngokuzivocavoca okukodwa. Ukuze umphumela ubonakale, kufanele kulandelwe ukudla okunomsoco.
Ingqikithi yokudla kuzoba ukuthi owesifazane usebenzisa ama-calories ambalwa, futhi ngesikhathi sokuzivocavoca umzimba, umzimba uqala ukukhiqiza amandla adingekayo ngokushisa amafutha.
Ukuqeda isisu esinamafutha, kunconywa ukuthi ulahle izinhlobo ezilandelayo zemikhiqizo:
- isinkwa;
- ushukela;
- ufulawa ne-pasta;
- inyama enamafutha;
- uwoyela;
- ukudla okusheshayo;
- ikhekhe.
Ukudla kufanele kube nokudla okulandelayo:
- ifayibha;
- imikhiqizo yobisi evutshiwe yokuqukethwe kwekhalori ephansi;
- inyama ebilisiwe (inkukhu, inyama yenkomo);
- imifino ebilisiwe;
- izithelo;
- iphalishi elingenalo ubisi;
- isinkwa esimahhadlahhadla.
Ukudla ukudla kwenziwa ngezingxenye ezincane kuze kube izikhathi ezi-5 ngosuku. Akunconyelwa ukuthi udle ukudla ngaphambi kokuqala kwamakilasi. Ukudla kufanele kwenziwe kuphela imizuzu engama-40 ngemuva kokuphela kokuzivocavoca. Indlela edidiyelwe yenkinga izosheshisa ukwehliswa kwamaseli anonile esiswini kwabesifazane.
Izibuyekezo zokwehlisa isisindo somzimba
Ngemuva kokubeletha, kube nenkinga ngohlangothi nesisu esikhubazekile. Ngiqale ukugijima njalo ekuseni, ngandisa kancane kancane umthwalo kusuka kumizuzu engama-25 kuya ehoreni eli-1. Emavikini amathathu okuqala, bekungekho mphumela, kepha kancane kancane isisu saqala ukwehla, futhi inzuzo yokuzivocavoca okunjalo ukuqeda ngokushesha i-cellulite nokuqeqeshwa komzimba wonke.
Eleanor
Lapho uthatha isinqumo sokuqeda isisu ngokugijima, udinga ukunaka iqiniso lokuthi lolu hlobo lomsebenzi luholela ekwehliseni isisindo ngokujwayelekile. Bengilokhu ngenza izivivinyo zomzimba isikhathi esingaphezu kwezinyanga ezintathu, ngalesi sikhathi isisu esinonile sesinyamalele, kepha izicubu zemilenze nezinqe seziqinile futhi zanda. Ngakho-ke, lapho usebenza kudingeka ucabangele izici ngazinye zomzimba.
UMarina
Ukuqeda isisu esinamafutha, udinga ukugijima nsuku zonke, usebenzise ishawa yokuqhathanisa futhi, ngokuqinisekile, nokudla. Uma udla yonke into ilandelana, ngeke kube khona umphumela wokuzivocavoca umzimba, kahle, ngaphandle kwemizwa emihle yasekuseni kanye nenkokhiso yosuku lonke.
ERoma
Ngisebenzisa umshini wokunyathela njengokuzivocavoca umzimba, ngokwesilinganiso ngishisa ama-calories angama-600 ngehora. Ngasikhathi sinye, bangajabulela uchungechunge lwabo lwe-TV abaluthandayo nokuzivocavoca kunoma yisiphi isimo sezulu. Ngicabanga ukuthi ukugijima kungukuzivocavoca okuhle kwalabo abafuna ukuqeda amafutha amaningi.
U-Elena
Ukugijima kuthuthukisa impilo nokuma. Ukuvivinya umzimba njalo kukuvumela ukuthi uqede amafutha hhayi esiswini kuphela, kodwa nasemathangeni. Noma kunjalo, ukujwayelekile kufanele kubhekwe ukufeza imiphumela ebonakalayo.
UKsenia
Amafutha we-Belly kwabesifazane yinkinga ejwayelekile kakhulu engenzeka kunoma yisiphi isikhathi. Ukusebenzisa ukugijima ukuqeda amaseli anamafutha akuvumeli nje kuphela ukufeza imiphumela ebonakalayo, kepha futhi nokwenza ngcono umzimba. Ukuvivinya umzimba njalo kusebenze inqubo yokwephula amaseli anonile futhi iwakhiphe emzimbeni ngaphandle kokulimaza impilo.
