Ukunciphisa umzimba kunyanzelekile kwiinkathazo, ingqondo, umzimba kunye nomoya. Ngoko ukuba yonke iseli yomzimba wakho iyazi ukuba unyanzelekile ukuba ulahle yonke into engaphezulu - ngakumbi ioli. Kule nto, kubaluleke kakhulu ukuba umzimba awunakuxinezeleka xa ulahlekelwa isisindo - kuba uxinzelelo lugqithiso olusisiseko sokuqala kokuqokelela ubunzima (esiyifuniyo kuphela).
Ngoko ke, ngokuqwalasela zonke ezi zinto, unokwenza inkqubo enobungcali yokulahlekelwa ubunzima inyanga okanye ngaphezulu, kodwa kungcono ukuqala ngeentsuku ezingama-30 kuphela. Kuphela kubaluleke kakhulu ukuba ungabi novila kwaye uchithe ixesha elifanelekileyo kunye nokuqwalasela ukucwangcisa isicwangciso sokulwa nokukhuluphala - ukuphula imithetho kuya kuba kubi kakhulu.
Ukubhala isicwangciso
Njengoko kulindelwe, inkqubo epheleleyo yokulahlekelwa kwesisindo ayikwazi ukuquka ukutya okusemthethweni. Sifanele sibandakanye kule nkqubo kunye noqeqesho, oluya kunceda kuphela ukwakha imisipha, kodwa kunceda ukunqanda uphawu lokulahleka kwesisindo sokudakumba. Kufuneka uqale uqeqesho ukusuka kwiveki yesibini yokutya, okokuqala ngowemizuzu engama-30, ngokuthe ngcembe, uthatha izifundo ukuya kwiyure.
Yakha icebo:
- Sifanele sigqibe isisindo sethu esilungileyo size sibone ukuba sinamakhilogremu angaphezulu.
- Siya kubala inani leekhalori ngosuku, oluhambelana neemfuno zethu kwiifati, iiprotheni, i-carbohydrate, kwaye iqwalasele umgangatho womsebenzi.
- Senza isidlo sesonto.
- Senza isicwangciso sokuqeqesha.
Ngoko, isicwangciso seprogram esincinci yeentsuku ezingama-30 silungile, ihlala nje ukupenda yonke into.
Efanelekileyo kunye nokugqithisa
Kukho ifomula elula kunye elula yokubala isisindo esifanelekileyo:
- ukuphakama kwi-cm-110 = isisindo esihle;
- Ubunzima obuninzi bubalwe lula ngakumbi - ukususela ngoku sithatha isisindo esifanelekileyo.
Xabiso leCaloric
Ekubeni sithatha inkqubo yokutya efanelekileyo, i-calorie intake kufuneka ibalwe kwaye iboniswe ngokuchanekileyo, ngaphandle kokugqithiseleyo kwaye kungabikho nto.
Nantsi kunzima kakhulu - sikhetha ngobudala:
- ukuya kwi-29 iminyaka - (0,062 × ubukhulu) +2,036) × 239;
- ukuya kwiminyaka engama-60 ((0,034 × ubukhulu) +3,538) × 239;
- ukususela kwiminyaka engama-60 ((0,038 × ubukhulu) + 2,755) × 239.
Emva koko, kufuneka ubale yonke into ngokwemisebenzi yakho.
Umsebenzi ngexesha lakho lokuzimela:
- ukukhanya - 1.4;
- ngokulinganayo - 1,5;
- - 1.6.
Umsebenzi ngexesha leeyure zokusebenza
- ukukhanya - 1.4;
- ngokulinganayo - 1,5;
- - 1.6.
Ezi fanayo. Ngoku kufuneka ufumane umyinge, phakathi kokusebenza kunye nexesha lokukhulula (umzekelo, ukuba unomsebenzi wokuhlala kunye nokuqeqesha, njengokuzonwabisa, kufuneka ufumane umyinge womsebenzi olinganiselayo nolula).
Oko kukuthi, ngokuqhelekileyo, yi-1.5.
Sandisa inani le-caloric ngolu hlobo, ngoko sithatha ama-500 - oku kuninzi ukususa xa kufikelele kwinkqubo encinci yabasetyhini.
Isabelo
Imenyu yesampula yile ndlela ilandelayo:
- iglasi yamanzi kwisisu esingenanto;
- kwasekuseni - i-oatmeal ne-broccoli, iglasi elitsha;
- lwesibini isidlo sakusasa - i-cottage ushizi, i-orange;
- ngesidlo sasemini - isaladi yemifuno, ilayisi, i-fletlet ebilisiwe, i-apula e-1, i-toast, i-tea ehlaza ;
- i-snack-1 ibhanana;
- isidlo sesidlo se-avocado ne-1 isonka sesonka sesonka;
- ngaphambi kokulala - kefir.
Ukuba usenayo "i-calories encinci - yongeza i-10 g yetshokoleji ngomoya.
Into ebaluleke kakhulu ngumzekelo nje wemenyu, kwaye ukutya kwakho kufuneka kuguquke yonke imihla. Ngoko ke, enye indawo, nandipha kwaye unciphise umzimba!