Ukuba ufuna ukunciphisa umzimba, kodwa ungafuni ukutya, ngoko kufuneka udibanise ukutya kwakho kunye nemveliso eluncedo ekulahlekeni kwesisindo. Kodwa umzimba womntu ngamnye ngumntu kunye nomntu, umzekelo, ii-apula zikhuthaza ukulahleka kwesisindo, kodwa umntu ongekho. Ukuqonda ukuba yimiphi imveliso elungile kuwe, kufuneka ukwazi apho ufumane khona iipounds eziqhelekileyo:
- Isizathu # 1 - udla iikhalori ezingaphezulu kunokuba uzifuna umzimba wakho. Kulo mfazi, umda onyanzelekileyo uphakathi kwe-1500 ukuya ku-2000 kcal, kunye namadoda-3000 kcal.
- Isizathu senombolo 2 - indlela yokuphila engahambiyo. Khumbula - ukunyakaza kukuphila. Ukuba awunayo ixesha lokuya ku-gym, yenza ekhaya, imizuzu engama-30 kunye nomzimba wakho uya kukubonga.
- Isizathu sombolo 3 - iingxaki zempilo. Xhalela ugqirha wakho kwaye uthathe zonke iimvavanyo eziyimfuneko ukuqonda ukuba yintoni ingxaki.
Ulwahlulo oluthile
Imveliso eyona nto iluncedo ekulahlekeni kwesisindo ingahlukaniswa ngamaqela amane:
- iimveliso eziyimingcipheko ekunyukeni kwamafutha kunye nee-carbohydrate;
- iimveliso ezikhuthaza ukwanda kwe-thermogenesis;
- iimveliso eziphucula imetabolism ;
- iimveliso ezinciphisa umva wendlala.
Ukufumana iziphumo ezintle, yongeza imveliso embalwa kwiqela ngalinye ukuya ekudleni kwakho kwansuku zonke.
Uluhlu lwemveliso eluncedo ekulahlekeni kwesisindo
- Iintlobo nemifuno kwindlela entsha onokuyidla ngayo, kodwa eyona nto iluncedo ngokulahlekelwa isisindo - iklabishi, iidipefruit kunye ne-chinan.
- Imveliso yobisi yobuninzi , kodwa umxholo weoli ophantsi kuphela. Ezi zinto ziquka iiprotheni, i-calcium, i-phosphorus kunye ne-vithamini B.
- Isonka esivela kwingqolowa yexesha elide kunye neengqolowa ezipheleleyo . Ukusebenza ngokusemthethweni komzimba, kufuneka udle okungenani igramu yesonka.
- Ulwandle lwamaandulo luqukethe iikhalori ezimbalwa, kodwa izinto ezininzi ezincedo, umzekelo,
i-magnesium, i-potassium sodium kunye nabanye. - Irayisi engaxilwanga okanye i-brown . Iquka amaninzi amancinci kunye nama-macro, kunye ne-vitamin. Ngenxa yale nqatha, esemzimbeni womntu, iyancibilika phambi kwamehlo ethu.
- Intlanzi yezilwanyana zinomdla kakhulu kwimpilo yabantu kunye nokulahlekelwa ngumzimba. Pheka le mveliso ibhetele kwiqabane okanye i-grill.
- Inyama yenkukhu - inyama, evunyelwe phantse zonke iidlo. Ukwenza inyama ibe yinyango yokutya, yipheke isibini okanye kwi-oven.
Yonke le mveliso eluncedo ekulahlekelweni ubunzima namhlanje ingafumaneka nakweyiphi na ivenkile, kwaye ayinayo imali, ngoko ixesha lokutshintsha ukutya kwakho kwaye uqala ukulahlekelwa isisindo.