I-Leggy "ilula" - umgangatho wobuhle bexesha lethu. Akumangalisi ukuba amaninzi amantombazana azama ukulungelelanisa nemifanekiso yamaphepha, kwaye ngenxa yale nto bafuna iindlela zokwenza imilenze yabo ibe yincinci kwaye iyancipha. Nangona kunjalo, kulo mbandela yonke into ayilula nje njengoko kubonakala kuqala.
Indlela yokwenza imilenze yincinci?
Okokuqala, qaphela uhlobo lomzimba wakho. Ukuba ngokuqhelekileyo unesithambo esikhulu, awuyi kukwazi ukuphumeza umlenze omncinane womlenze. Nangona kunjalo, unako ukuphucula imeko yeemilenze zakho, ukulinganisela ubunzima kunye nokuzivocavoca. Ukuba imeko yayixhasayo, kwaye ulungelelanise, kuya kuba lula ukulwa nobuhle. Into ephambili efanelekileyo ukuyivuma kukuba akukho misebenzi yokutshintsha iya kutshintsha umgaqo wakho wendalo.
Indlela yokwenza imilenze elincinci ekhaya?
Namhlanje, iingcali zivuma ngokuqinisekileyo ngoluvo lokuba akunakwenzeka ukuba iindawo ezichaphazelekayo zithintele iifom. Awukwazi ukugqiba isigqibo sokuba uya kubuya esifubeni sakho okanye kwiinqumlo zakho, kwaye awukhethi ukuba unyuke indawo apho ukulahleka kwesisindo kuqala. Oku kunquma uhlobo lwakho lwesimboli kunye nesimo esifaneleko. Ngaloo ndlela, kuyo nayiphi na inxalenye yomzimba awufuni ukulahlekelwa isisindo, indlela iya kuba yinto efanayo- isondlo esifanelekileyo kunye nokuzilolonga.
Ngokuzivocavoca wedwa, awukwazi ukufikelela emilenzeni encinci, kuba ukunciphisa amafutha omzimba uqala ngokuqaphela ukuba uqala ukutya ukutya okwiikhalori ezimbalwa ngosuku.
Ukwakha ukutya kokulahleka kwesisindo kulula:
- Qiniseka ukuba nidla isidlo sakusihlwa - esi sidlo sifanele sibe sesinye sezona zidlulileyo. Kufuneka iquke amaprotheni kunye namafutha kunye ne-carbohydrate eyinkimbinkimbi, ngoko ke into efanelekileyo - inxalenye encinci ye-porridge, iqanda kunye nesaladi yemifuno kunye nepuni yeoli.
- Ngaphambi kokudla isidlo, kuyinqweneleka ukulungisa i-snack - umzekelo, iglasi ye-yogurt kunye ne-apula.
- Ukutya kufuneka kuzaliswe, kunye nesidlo sakusihlwa. Faka phakathi kuyo ukukhonza inyama okanye intlanzi, uhlobiso lwezityalo kunye nesaladi yemifuno.
- Ukufumana i-snack, kukulungele ukusela ingqayi yeeti ezingenasiphunga kunye neqhekeza leshizi.
- Njengesidlo sakusihlwa, khetha inyama enomzimba kunye nemifuno - umzekelo, isitya okanye isaladi.
Ukutya ngoko, uya kuqala ukulahlekelwa isisindo kwiveki yokuqala. Into ebaluleke kakhulu kukunamathela kule ndawo rhoqo, ungavumeli ukuba uphumule kwaye ube nekhekhe. Kwiiveki ezimbalwa uza kusetyenziswa kule shedyuli kwaye uza kukwazi ukulawula lula ubunzima. Ungadla ngokukhawuleza njengoko ufuna, de ufumane umphumo olungileyo, kuba ukutya okunjalo kudibana nemigaqo yesondlo esifanelekileyo.
Indlela yokwenza imilenze emincinci ngeveki?
Umzimba uphinde wakhiwe ngokukhawuleza kwindlela entsha, kwaye ngeveki kweso sesondlo esifanelekileyo kunye noqeqesho oluqhelekileyo, akunakwenzeka ukuba uphumelele kwiziphumo ezibalulekileyo. Khangela izinto ngokuqinisekileyo: ukufumana umzimba omhle ngokwenene owufuna iiveki kunye neenyanga, kwaye kungengomcimbi weentsuku.
Ukutya ngokwesikimu esicetywayo kunye nokuqhuba rhoqo, unokunciphisa ubunzima ngo-3-5 kg ngenyanga, kwaye unciphise umthamo womzimba ngo-5-10 cm ngaphezu kwexesha elifanayo.
Indlela yokwenza imilenze elincinci - izenzo zokunyakaza
Ngombuzo wokukhawuleza ukwenza imilenze yincinci, indawo yokuqala iyathinteka kukutya, nangona kunjalo
- ukulungelelanisa rhoqo i-jogs - qalisa imizuzu eyi-10 ngosuku uze ugqibe ixesha ukuya kwii-30 imizuzu;
- ukwenza ukuhlaselwa kweklasi kwiiseti ezi-3 ezili-15 ngeenyawo;
- Ukuphucula umumo we-shin, thabatha i-dumbbells kwaye uphakamise kwizwane zakho ngezantya ezinzulu ngomzuzu;
- ukuma kuzo zonke ezine, uthathe umlenze owodwa onqamle kwaye wenze uguqula umzuzu, utshintshe imilenze yakho; yenze enye indlela, kodwa kungekhona ngomlenze ochanekileyo, kodwa uguqa emadolweni ngekona yee-90 degrees.
Ubuhle budinga umnikelo, kwaye ukuba unqwenela ukuzibamba, kubalulekile ukujonga izinto ngokucokisekileyo. Ukwenza isetyenzisiwe yonke imihla ngokubambisana nesondlo esifanelekileyo, uya kufeza ngokukhawuleza okufunayo.