Musa ukukholelwa kwisibhengezo: akunakwenzeka ukuba ulahlekelwe isisindo ngeveki, ngaphandle kokuba kufuneka ulahlekelwe ngaphantsi kweekhilogram. Uya kususa umbane, okubhalwe kwintsholongwane, kodwa iiseli ezinamafutha azikwazi ukwahlukana ngokukhawuleza (ubuncinci, ukuba awunakuchukunyiswa yingcinezelo enamandla kakhulu ). Ngoko ke, ezininzi iindlela zokunciphisa ubunzima ngeveki azibaniki iziphumo ezizinzileyo.
Ukunciphisa isisindo ngeveki kunokwenzeka?
Kwizondlo ezifanelekileyo, awuyi kulahlekelwa ngaphezu kwekhilogram okanye ezimbini. Ukutya okufanelekileyo ngokubambisana nemidlalo - malunga neekhilomitha ezingama-2-3. Kwizondlo ezingenakulungileyo eziphula imetabolism kunye nomsebenzi wezitho zangaphakathi-ukuya kwi-5 kg ngokuqhelekileyo.
Inyaniso kukuba umzimba ubala ukusetyenziswa kwamandla ngokusekelwe kumzimba womzimba kunye nezinye iiparitha. Xa ubukhulu buwela ngokukhawuleza, ukuphazamiseka kuvela, umzimba uqala ukulungiswa ngokukhawuleza. Xa sicinga ukuba ixesha elilambile lifikile, umzimba uqala ukunyusa ubuncinane bamandla. Umntu ovela kule nto uvakalelwa ukuncipha kwamandla, ubuthathaka, kwaye aze adle kakhulu, akayi kukhululeka, kuba umzimba waya kwimeko yongxamiseko kwaye unciphisa imetabolism .
Yingakho kucetyiswa ukuba udle kwaye ulahlekelwe isisindo ngeendlela eziphilileyo, ngaphandle koko ukuhluleka ngokubanzi komsebenzi wenyama. Ukongeza, ukuba ungasetyenziswanga ukutya ngokufanelekileyo, uya kuphinda ufumane ubunzima kwaye uhlale kwisidlo. Ukuba awufuni ukuxhomekeka kwexeshana, kulungile ukuba usebenze ngokukhawuleza kwiphumo elide.
Indlela yokulahlekelwa isisindo ngeveki: indlela enempilo
Ukuze umzimba uqale ukuphula iiseli ezinamafutha, okuyiyona nto isitolo samandla, akufanele abe namandla okwaneleyo ekutya. Unokwenza le meko ngeendlela ezimbini: ngokunciphisa ukutya okunomsoco kwaye ukongeza ukwenziwa komzimba. Eyona ndlela iphumelele ukudibanisa le ndlela ezimbini.
Ngoko, cinga ukutya okunempilo okusekelwe kwisondlo esifanelekileyo, esiza kukuxelela indlela yokunciphisa ubunzima kwiintsuku ezi-7.
- Isidlo sakusasa: i-cereal okanye nayiphi isidlo samaqanda amabini, isiqhamo okanye imifuno esitsha, itiye.
- Ukutya: ukulungiselela isaladi yemifuno, isobho.
- Ngentambama yokutya: i-apula okanye isiqingatha ipakethe ye-cottage cheese.
- Ukutya isidlo: inkukhu yenkukhu / intlanzi / inyama yenkomo + yokulondoloza imifuno (iklabishi okanye imifuno entsha ihamba phambili).
Inzuzo ephambili yokutya okunjalo kukuba iphilile, kwaye inokuqhubeka ngokuqhubekayo xa kuyimfuneko ukuphumeza iziphumo ezifunwayo. Ayigxilile umzimba ukuba uxinzeleleke, kutheni ungathetha malunga nokulahlekelwa kwesisindo esiphezulu.
Indlela yokulahlekelwa isisindo ngeveki enye ngaphezulu?
Ukuba udinga ukulahlekelwa inani elikhulu leekhigram, zama umxholo onzima wokutya okunempilo:
- Isidlo sasekuseni - iqanda kunoma yimuphi uhlobo kunye nesaladi ukusuka elwandle.
- Isidlo - imifuno entsha, inyama yenkomo ephantsi (inxalenye encinci).
- I-Snack i-apple.
- Ukutya isidlo - ukhukhamba / iklabishi / iklabishi ekukhethiweyo ukukhetha kuyo, ingaba yindlela yesaladi kunye nesiqingatha se-bhotela kunye nejisi lemon.
Isantya siya kuba nzima kakhulu, kodwa okokuqala kunokuba nzima ukugcina ukutya okunjalo. Ngosuku lwesithathu umzimba uya kuxolelaniswa kwaye kuya kuba lula.
Indlela yokuphumelela ukulahleka ubunzima kwiveki?
Naluphi uhlobo lokutya olukhethayo, unako ukuphucula iziphumo ngokungongeza imidlalo. Ekubeni ukulahleka kwesisindo sinye iveki enye, imisebenzi kufuneka ibe nzima kwaye yonke imihla:
- Imizuzu engama-30 yokuxuma ngentambo (iindlela eziliqela imizuzu emi-5-10);
- Imizuzu engama-40 yokugijima (kanye ngosuku);
- Imizuzu engama-30-40 yokutshutshiswa kwe-hoop ngosuku (i-hoop ifanele ibe nzima, kwaye kufuneka iphosakele kwiindlela eziliqela).
Ukuze uzive ulungile, gcina ulawulo lokusela: kufuneka uchithe ubuncinane i-1.5-2 ilitha amanzi ahlambulukileyo (kungekhona i-juices, i-compotes, njl njl njl) ngamanzi) ngosuku. Oku kuya kuvumela umzimba ukuba uhlaziywe ngokulula kwaye uyanciphise kakuhle ubunzima.