Kuyinto eqhelekileyo ukunciphisa ubunzima ukuya kweekhilogram ezintathu ngenyanga. Ngolu hlobo lwenkqubo yokulahleka, umzimba awuxineki. Ukuba le nkqubo inokukhawuleza, kwixesha elizayo, njengomthetho, iya kuba yinto yokubuyela kweekhilogram zesikhashana, kodwa kunye nesethi eyongezelelweyo ngexesha elifutshane, elibonisa indlela engalunganga yokunciphisa ubunzima. Nangona kunjalo, kukho imeko zengxakeko xa ufuna nje ukulahleka ngokukhawuleza. Kule meko, kufuneka ukwazi ukulahlekelwa isisindo nge-3 kg ngeveki ngokuchanekileyo.
Iquka iindlela zokukhawuleza ukulahleka kwesisindo
Nabani na onqwenela ukulahlekelwa iipounds ezimbalwa kwixesha elifutshane kufuneka aqonde ukuba umzimba uya kuba luvavanyo olunzima kunzima. Ukongezelela, kuyimfuneko ukuqwalasela iimpawu zomzimba ngamnye kunye nemeko yempilo ngokubanzi, ekubeni imeko apho ukulahlekelwa kwindleko ngokukhawuleza kukhishwe ngokukhawulezileyo akupheliswa.
Kubalulekile ukuba uqaphele ukuba unokufumana i-kg ye-3 kg ngeveki ngaphandle kobundlobongela kumzimba. Kukho iindlela ezilula kakhulu zezi:
- bayeka ukutya okanye ukucima nje xa bebukela iinkqubo zeTV eziphazamisa inkqubo eqhelekileyo yokuzaliswa komzimba kwaye musa ukuthumela isigxina esifike ngexesha.
- ukususa ukutya okukhawulezayo ekudleni, iimveliso ezigqityiweyo, iimveliso ezicatshiwe;
- kuncitshiswe inani lokutya okunamafutha kunye nokutya okumnandi, iipuni, iincinci zetyu, njl, kunye notywala;
- Phuza ngosuku ubuncinane ama-1.5 ilitha amanzi ahlanzekileyo ekwindla nasebusika kunye no-2.0-2.5 ilitha amanzi-entwasahlobo nasehlobo.
Zonke ezi ndlela aziyi kufuna izidlo ezinzima kunye neentlungu kwifriji, kodwa ziya kunceda ukususa izinto ezinobungozi emzimbeni kwaye ziya kusebenza ngokunyanisekileyo ukunciphisa ubunzima. Ewe, oku akuyi kwenzeka kwiintsuku ezisixhenxe. Ukuba ingxaki, indlela yokulahlekelwa isisindo nge-3 kg ngeveki, inzima kakhulu, kufuneka usebenzise iindlela ezininzi.
Indlela yokunciphisa umzimba ngokukhawuleza kwaye ngokuchanekileyo?
Ukulahleka kwesisindo ngokukhawuleza kweveki enye, unokusebenzisa iindlela ezininzi, phakathi kwazo:
- ukuqhuba ukukhulula iintsuku; Iintsuku ezinempumelelo kakhulu kwilayisi, i-kefir, ii-apula-ezi zinto zizalisa umzimba kunye namavithamini kunye nezinye izinto ezinokunceda kwaye ziphazamise indlala;
- ngexesha leveki yonke yemfundo engokwenyama, umsebenzi osebenzayo ngokuziqhelanisa: ingaba iklasi kwiqela lezempilo, i-gym, ekugqibeleni ekhaya-usebenzisa i-dumbbells, ijogs ekuseni;
- ukulahlekelwa isisindo nge-3 kg ngeveki kuya kunceda ukutya okunika ukutya okuxutywayo (amaxesha ama-5-6 ngeveki) ngokunciphisa inani lilonke leenkonzo, kubandakanywa ekudleni kokutya okucebile kwi- fiber ;
- Ukutya ngeli xesha kuya kufuna ukukhutshwa ekudleni kokutya okunamafutha, okuvumba, okunesonka kunye nokumnandi, isonka esimhlophe, iimveliso zokutshaya;
- Kubalulekile ukunciphisa kakhulu ukusetyenziswa kwetyuwa, kodwa ukungawushiyi ngokupheleleyo ukusetyenziswa kwayo;
- Ukutya okungaphantsi kwe-3 kg ngeveki kufuneka kufake inani elikhulu lemifuno kunye neziqhamo ngokuhluleka kwexesha elivela kwiitatate, amajikijolo amnandi, izandi zezithelo kunye neziqhamo ezintle.
Umnqweno wokukhawuleza ukulahla iipilisi ezingaphezulu akufanele ukuphikisana nomqondo oqhelekileyo, ngoko awukwazi ukuphumeza umphumo oyifunayo nayiphi na indleko. Ngaphambi kokuthatha isigqibo malunga nale nyathelo, kufuneka udibane nochwepheshe kwaye ufumane iindlela ezikhuselekileyo zokubonisa ukulahleka kwesisindo. Ukuba kukho izifo ezingapheliyo okanye izigulana, zivinjelwe ngokungqongqo ukuba zihlale ngokutya okunzulu.
Ukunciphisa ubunzima be-3 kg ngeveki kuya kunceda imenyu ekhethekileyo, ekufuneka iqule izitya ezenziwe kwimveliso ephantsi kweekhalori nge-GI ephantsi. Kungcono xa ziphekiweyo, i-steam okanye ibhaka ngaphandle kokusetyenziswa kweoli kunye namafutha, kubandakanya imifuno.