Ukuqwalasela ukuba kukho ixesha elincinci ixesha lokunciphisa umzimba, kubalulekile ukunciphisa ubunzima kwiindlela eziqinisekisiweyo, iindlela ezisoze zithengiswa. Sine uluhlu lwezixhobo eziza kuba yimpendulo yakho ngqo kunye engaphenduliyo kumbuzo wendlela yokulahleka ubunzima kwiiveki ezimbini.
Ulibale ngetyuwa
Xa sidla ityuwa, iyanxibelelana ngamanzi kwaye iyayibopha kwiikristesi zayo zetyuwa. Ityuwa, ngamanye amazwi, lilibaziseka umbane emzimbeni, kwaye xa umntu eqala ukunciphisa umzimba, umbane ngumsebenzi wokuqala olahlekelwayo. Abanye bethu baye baqokelela amanzi amaninzi angaphantsi kwamanzi abalahlekelwayo, akudingeki ukuba uxhalabele ngamanqatha, kuba ubunzima bakho buninzi babunamanzi .
Ngoko, ukuze sinciphise ubunzima kwiiveki ezimbini sithatha ityuwa kuzo zonke iifom:
- Ukutya akulona usawoti;
- ubumanzi obunamanzi kunye nenyama yokutshaya ayidli;
- ukulibala ngokugqoka iikhemikhali, i-mayonnaise, i-ketchups kunye neasiksi, kwiintsuku zokulahlekelwa kwesisindo uvumelekile ukuba ungeze i-taste yakho kuphela ngeviniga ye-balsamic kunye nejusi lemon.
Amanzi
Ukuze umzimba uphule amanzi ngonembeza ocacileyo, kufuneka 'sinikeze' ngokufanelekileyo nangokuphana. Ukusela 2 ilitha amanzi ngosuku, oku kuya kunceda ukuba kungabikho kuphela ukususa umbane, kodwa kunye nemveliso yokuphuka kwamafutha kunye nama-protein, okuqinisekileyo uya kufumana.
Yakha i lahleko
Ukuba, emva koku ngasentla, malunga netyuwa, usazibuza indlela yokulahlekelwa isisindo kwiiveki ezimbalwa, sinokucebisa ukuba wenze i-calorie deficit. Ukulahleka kwesisindo, kubaluleke kakhulu ukuba uchithe ngaphantsi koxa usichitha, okanye uchithe ngaphezu kokuba uchithe. Kule nxulumano esiyikhethayo:
- okanye sinciphisa ukutya kwakho kwi-1200 kcal ngosuku;
- okanye siqala ukubandakanyeka kwimidlalo kwaye sivumele thina 1500 - 1600 kcal.
Ukuphela kokudinga ukuya ekupheleni ngaphandle kokunyanzeliswa kwaye "iintsuku zokutya", kunokwenzeka ukuba ukhule uncinci ngokukhawuleza kwixesha elifutshane. Akukho mntu unokukunceda ukuba uthathe umzimba wakho kunye nempilo yakho ngezandla zakho.