Ukutya okuQinisekisa

Ngokuxhomekeka kwiinjongo ozibekela zona, ukutya kwempilo kunokungafani. Ukuba ufuna ukunciphisa isisindo ngokukhawuleza, ngoko kukutya okunye, kwaye ukuba ufuna ukufumana ubunzima be-muscle - omnye. Ngokuqhelekileyo abafazi baphendukela kwimpilo , xa isibalo sele sichithwe ngamafutha amaninzi. Kule meko, nokuba iinjongo zakho eziphezulu kukufumana ubunzima bomzimba, kufuneka uqalise ukulahlekelwa isisindo, kwaye kuphela xa ugcino lwamafutha luncitshiswa kakhulu, unokuqhubeka ukuya kwisistim somzimba. Ukudibanisa ezi zimbini iinkqubo kunzima kakhulu, kwaye kungcono ukuziqhuba ngokufanayo.

Imenyu yokuqina yokulahleka kwesisindo

Ukuze ulahlekelwe isisindo, kufuneka udale umahluko phakathi kwenani leekhalori ezivela ekudleni, kunye nenani leekhalori ozitshisayo. Abaninzi bakholelwa ukuba ukubala kweekhalori kuyinde kwaye kunzima. Nangona kunjalo, malunga nokubala kokutya, kukulungele ukubala inani lakho eliqhelekileyo leekhalori. Kulula ukwenza okulungileyo kwi-intanethi, usebenzisa nayiphi na i-calculator yamahhala yeekhalori.

Ukuba uyadla, umzekelo, kuma-calori angu-2 000 ngosuku, okwaneleyo ukususa ekudleni kwama-calories ama-300-500 kwaye wongeza umsebenzi wokusebenza, njengoko uya kuphawula, ukuba baqala ukunciphisa umzimba.

Cinga ngeendlela ezininzi ezikhethiweyo zemenyu ongayisebenzisa xa ulahlekelwa isisindo malunga nokufaneleka. Ngamanye ala manqaku aqukethe malunga ne-1000-1200 iikhalori, ezivumela ukuba wenze umlinganiselo obonakalayo kwiekhalori kwaye ukhawuleze iziphumo.

Option:

1. Ukutya kwasekuseni : amaqanda aqhotyoshelwe ngamaqanda amabini, isaladi yemifuno elula.
2. Ukutya : inxalenye yeso sipu, isonka esincinci sesonka, i-apula.
3. I-Snack : isiqingatha ipakethi ye-cottage cheese ayikho ngaphezu kwe-5% yeoli.
4. Ukutya okudliwayo: Ukunyuka kwebele yenkukhu kunye nemifuno.

Option ezimbini:

1. Ukutya kwasekuseni : i-oatmeal, ijusi.
2. Ukutya : ukutya kunye neefama.
3. Ngomso emva kokuhlwa : igrumbi yegour 1% yeoli.
4. Ukutya isidlo : inxalenye ye-fat-fat cottage cheese eneziqhamo.

Option ezintathu:

1. Ukutya kwasekuseni : itiye, isonka seeshizi, nasiphi na isiqhamo.
2. Ukutya : Iiflanzi ezibhaka ngelayisi.
3. Ngomso wamaswidi : iqanda elibilisiweyo.
4. Ukutya isidlo : iklabishi inokotywala ngamakhowa.

Ukupheka okunjalo okunempilo nokulula kukuvumela ukuba ungabandakanyi kwi-carbohydrates elula kunye namafutha amaninzi, okuya kwenza kube lula ukulahla ubunzima obunzima. Ngaphambi kokulala, ukuba ufuna i-snack, yisele iglasi ye-fat kefir. Ungayongeza kuyo i-fibre okanye i-bran - yonke into oyifumana kuyo nayiphi na ikhemisi okanye kwisitolo sokutya sezempilo.

Imodi yoFitness

Ukuba uzimisele ngokuguqula umlinganiselo wakho, kubalulekile ukulandela ulawulo oluthile. Umzekelo, ukuba udla ngexesha elifanayo, ulale kwaye uvuke ngokulinganayo, kwaye usebenzise izikhathi ezintathu ngeveki kwishedyuli eqinile, iziphumo ezivela kwimpilo ziya kuba ngcono kuwe kunokuba abo bangalandeli imithetho elula . Makhe siwaqwalasele ngokubanzi:

1. Zenzele ishedyuli yosuku. Cishe ngo-8-9 (okanye ukhululekile kangakanani) - kwasekuseni, ngo-12-13 -esemini, ngo-16-noon, ngo-19: 00 - isidlo sakusihlwa.
2. Kubalulekile ukuba sidle ngaphandle kweeyure ezingama-3-4 ngaphambi kokulala. Ukuba awunalo ixesha, kungcono ukunqumla isidlo sakusihlwa ngokusela ezinye iiglasi ze-kefir esikhundleni salo (ngokufanelekileyo-kungenamafutha okanye i-1% ifuthe).
3. Zifundise ukulala okungenani iiyure ezingama-7 ngosuku. Kuboniswa ukuba abantu abalala ngaphantsi kweli xesha abanalo ixesha lokufumana kwakhona, badla kakhulu kwaye bahlala befumana iingxaki ngobunzima obukhulu kunabo balala kakuhle.
4. Ngeveki-ntsuku, ungazivumeli ulala embhedeni - kungcono ukuvuka kunye neveki zeveki. Emva koko uMvulo uya kuba yinto enomdla kakhulu, kuba umzimba awudingi ukuvuselela kwakhona.

Umzimba womntu usebenza njenge-clock, kwaye kubalulekile ukuwulungisa kakuhle. Imirhumo yosuku, imidlalo kunye nesondlo esifanelekileyo - yonke into oyifunayo ubuhle kunye nempilo!