Ukutshisa iinqatha kwisisu

Ngamhla, wonke umntu ufuna ukuba yindlela - oko kuthetha ukuba ngumncinci, umfashini kwaye uncinci. Yingakho kubasetyhini abaninzi umbuzo wendlela yokukhawulezisa ukutshisa kwamafutha kungxamisekileyo. Njengokuba uyazi, inxalenye ebunzima yowesifazane wesisu ngumzimba, owokuqala ufumana umonakalo we-premium, kwaye ke le nto ikhula ngokungaqondakaliyo, kwaye ngezinye iinkalo uyaqonda ukuba ixesha lokutshintsha into ethile, ekubeni inqanaba idlulile ngokugqithiseleyo, kwaye umbono ongasecaleni awunakucinga.

Ukutya okutyebileyo

Ukunyuka kwamanqatha emzimbeni kuqala ngokutya okunokutya, kwaye kungekhona ngokutya okufutshane okufutshane okuthembisa ukukusindisa ukusuka kwi-10 kg kwiintsuku ezingama-5 (emva kokutya okunjalo uya kufumana iipounds ezingaphezulu, kwaye oku kuya kuba kubi kunokuba ungenanto wenza). Ngoko kuthi, ngegama lokutya, sithetha indlela yokutya emele ibe yinto yakho yesiqhelo, kwaye ungahambisani nexesha elifutshane lobomi bakho.

Ukutshiswa kweoli kunokubandakanya ukuphunyezwa kwemithetho elula rhoqo:

1. Musa ukutywala! Yonke into oyidlayo nge-inertia, iya kufakwa kwisinquno sakho. Ungadli yonke into esele epilitheni: yidla ngokukhawuleza, hlaziya ngokucophelela, ufake i-plate kwi-third to half or usual (and plate) kufuneka uthabathe ubuncinane).
2. Nika iikhalori ezingenanto: iipesele, i-sodas, ijusi kwiibhokisi, ukutya okukhawulezileyo, ukutya okunamafutha.
3. Qinisekisa ukuba nidla isidlo sakusihlwa, ukutywala ngexesha lomhla ngeemveliso zobisi ezincinci eziphantsi okanye izithelo (ngaphandle kwamabhanana kunye neediliya), kwaye isidlo sokugqibela akufanele sibe ngaphezu kwama-3-4 iiyure ngaphambi kokulala.
4. Yongeza ukutya kwakho kokutya okusabalalisa i-metabolism: i-oatmeal, iziqholo kunye ne-ginger, i-almonds, isipinashi, i-turkey, inhlanzi enobuthi, i-broccoli, i-grapefruits, itiye eluhlaza kunye nobisi.
5. Ayikwazi ukuphila ngaphandle kwamnandi? Shintsha i-dessert ngokuqhelekileyo nge-jelly eyenziwe ngamanzi (mhlawumbi kunye ne-agar agar), i-marshmallows, iipulale eziphekiweyo, i-salads yesithelo kunye nokugqoka i-yoghurt, i-chocolate enombaba, i-prunes kunye namantongomane. Isidlo siyisidlo esisodwa, akufanele silandele emva kokutya! Phakathi kokutya kunye nezinye ukutya kufuneka kuthathe malunga ne-1.5 iiyure. Ewe, kwaye akukho ishukela etayi nekhofi!
6. Ukunciphisa i-pelmeni, iitapile kunye nomzimba, i-pasta kunye ne-sausages - inhlanganisela yeeprotheni kunye ne-carbohydrates elula ingenakucinywa! Isidlo kufuneka sidliwe nge-buckwheat, irayisi ebomvu okanye uhlobiso lwemifuno engekho-starchy (utamatisi, isitshalo seqanda, i-zucchini, izaqathe nabanye).

Qiniseka - kulula ukuyifumana kwisondlo esinjalo. Inkqubo yokutshisa amafutha esiswini kuya kuhamba ngokukhawuleza kwaye uphumelele xa uhambelana nale mithetho ngaphandle kokungafani.

Inkqubo yoqeqesho yokutshisa amafutha

Mhlawumbi, uya kumangaliswa, kodwa usebenze ngesitya esivuthayo esiswini kunye nokuzivocavoca kwi-press zizinto ezimbini ezihluke ngokupheleleyo. Umshicileli unokwenza kunye phantsi kobunqamlezo beoli, kodwa ukutshabalalisa kwalolu hlobo, alufakanga inxaxheba! Yingakho ukutshiswa kwamafutha ku abadlali bezemidlalo abaphumayo bezemidlalo abasetyenziselwa ukufumana izondlo ezikhethekileyo. Abaqeqeshi, ngokuqinisekileyo, abayi kulimaza, baya kunceda ukuchitha iikhalori ezininzi, kodwa oku akuyona ndlela efanelekileyo yokulwa namafutha.

Isilungiso esilungileyo ngumsebenzo we-aerobic wokutshisa amafutha. Oku kubandakanya: ukugijima, ukuhamba ngezitepsi, ukuqaqa intambo. Naluphi na ukhethayo, kubalulekile ukuba uqeqesho lugcine ubuncinane imizuzu engama-40, ngenxa yokuba Imizuzu engama-20 kuphela emva kokuqala komzimba umzimba uyayeka ukuthatha amandla ukusuka ekutya kwaye uqala ukuwuthabatha kumafutha edilesi. Ngelo xesha, i-pulse ephezulu yokutshisa amafutha amaninzi ayi-65-70% yobuninzi bakho.

Ngokuxhomekeke ekutheni nasekuqeqesheni imihla ngemihla, emva kweemviwo zeveki ezi-2-4 ziya kubonakala.