Amantombazana amaninzi akufumanisa nzima ukuqala inkqubo yokulahlekelwa ubunzima, ngokubhekiselele kuyo umbuzo malunga nendlela onokuya ngayo ukutya. Enyanisweni, yonke into ayinzima njengoko ibonakalayo - kubalulekile ukuzithethelela ngokuchanekileyo.
Ungaziphoqa njani ukuba uhambe ngokutya?
Okokuqala, bhala ubudala bakho, ubude, ubunzima, iiparitha kwaye ubonise ngokulinganayo ubunzima obufunayo. Bala umlinganiselo phakathi kobunzima boqobo kunye nalowo ofuna. Hlukanisa lo mfanekiso ngo-4. Ziyizona zingaphi iinyanga oza kuyidinga ukulahleka kwesisindo, kuba kwisantya somntu ulahlekelwa i-1 kg ngeveki.
Umzekelo: ulinganisa iikhilogram ezingama-62, kodwa ufuna ukulinganisa 50. 62-50 = 12, ukwahlula ngo-4, sifumana 3.
Iinyanga ezintathu - oku kufana nokufuna kwakho ukulahleka kokunciphisa umzimba ngaphandle kokulimala kwimpilo. Emva kokuba ukhulile, awuyikubeka umngcipheko wokubuyisela ubunzima. Ngaba kulufanelekile ukugxotha umzuzu wokuqala? Ukude udibana nayo, xa uhlala upheleleyo. Kwaye xa uqala, kungase kuvele ukuba umzimba wakho unemetabolism enobungakanani, kwaye uya kuhlaziya umzimba ngokukhawuleza. Ziqinisekise ukuba ixesha lifikile!
Ungadla njani ukutya?
Ngaphambi kokuba uhambe ekudleni, ufanele wazi malunga nendlela yokulahlekelwa ubunzima nokukhula. Sidla njengento yokuba sisindiswe - ukusuka ekudleni isilwanyana sithatha iindidi ezahlukeneyo ezinokwenziwa kunye namavithamini , kwaye ukusuka kwiikhalori ezifunyenweyo zinika ukubonga kwamandla kuyo yonke into ebalulekileyo - ukunyakaza, ukuphefumla, ukuguquka kwendlovu. Ukuba ukutya kukukho iikhalori ezininzi, kwaye umzimba awukwazi ukuwuchitha, uguqula ibe ngamaqatha amaninzi, kwaye uyawubeka ixesha elizayo - kwaye kukho izicubu ezinamafutha. Ukutya ngokutya okungapheliyo okanye ukutya okungaphezulu kweekhalori kunokufumaneka ngokukhawuleza.
Kwakhona, i-metabolism ithintela inkqubo. Ukuba uyadla ngokungaqhelekanga kwaye kwiindawo ezinkulu (umzekelo, amaxesha ama-2 ngosuku, kodwa ngokucokisekileyo), uyanciphisa umonakalo, kwaye umzimba udla amandla angaphantsi, kwaye ugcina ngaphezulu. Inkqubo efanayo iya kwenzeka xa udla kakhulu kwaye uziva ulambile-umzimba ucinga ukuba amaxesha anzima afike kwaye anciphisa iindleko zamandla zokusinda.
Ngenxa yoko isiphetho: ukuze ulahlekelwe isisindo, kufuneka udle amaxesha angama 4-5 ngosuku kwiindawo ezincinci kunye nokutya okuphantsi kweekhalori - ngoko uza kugcina imetabolism kwinqanaba elifanelekileyo, kodwa iikhalori ezivela ekudleni aziyi kukwanela, kwaye umzimba wakho uya kuqala ukuhlawula idiphozi ezinamafutha. Oku kulahleka kwesisindo.
Yingakho ukutya okufutshane kunokunika iziphumo ezide. Okokuqala, okubhalwe emathunjini kunye nomswakama kuyasuswa emzimbeni, kwaye kuphela umzimba uqala ukuphuka kancane amafutha. Le nkqubo inokude, ngenxa yokulahleka kwesisindo esifanelekileyo kufuneka uhlehlise iiveki enye nganye yeekhilogram yesisindo. Kodwa ekugqibeleni uya kulahleka ubunzima ngokufanelekileyo naphakade.
Kubaluleke kakhulu ukujongana nale micimbi ngaphambi kokuba unamathele ekudleni. Ngokusekelwe kulo, unokukhetha ukubala iikhalori, ukutya okunokulinganisela okanye okufanelekileyo, ukutya okuhlukeneyo . Vumela ukulahleka kwesisindo sakho kuya ngqo kwinkqubo yamandla, kwaye kungekhona ngokutya, oku kuza kusindisa iziphumo.
Wena u-100% uza kunciphisa ubunzima xa udla ngokwezicwangciso ezinjalo, ezenziwe ngokungqinelana nemigaqo yesondlo esifanelekileyo.
Option 1
- Isidlo sasekuseni - i-oatmeal neziqhamo, itiye eluhlaza ngaphandle kweshukela.
- Isicoco - nasiphi na isiqhamo.
- Ixesha lesidlo sinxalenye yesipuphu, isonka sezonka ezimnyama.
- Ngentambama i-snack - iglasi yegour.
- Isilwanyana - inyama yeklabishi.
Option 2
- Ukutya kwasekuseni - amaqanda avela kumaqanda ama-2, itiye eluhlaza ngaphandle kweshukela
- I-pack-half packs ye-fatty-free cottage cheese.
- Isidlo - i-buckwheat ngamakhowe, itiye ngaphandle kweshukela.
- I-Snack - yogurt.
- Ukutya kwesidlo - inyama yenkukhu kunye nesityalo semifuno.
Option 3
- Isidlo sakusasa - i-cottage cheese 1.8% kunye neziqhamo, itiye eluhlaza ngaphandle kweshukela.
- I-Snack - curd cheese.
- Isidlo - isobho-puree, abaculi abancinci.
- I-snack - i-apple okanye i-citrus.
- Ukutya okudliweyo okanye i-fish braised kunye nemifuno.
Ungakulibali ukulawula ubungakanani beziqephu - kufuneka babe ngumgangatho ophakathi, ophakathi. Njengoko ubona, awuyi kudlalwa yindlala, kunye neesekese ngendlela yeghurt, i-curds neziqhamo zikhoyo. Kufuneka uqale!