Abantu abaninzi abakucingi ngemigaqo yokwakha ukutya kwaye badle nje into abayithandayo okanye ukuba baqhele ukutya ukususela ebuntwaneni. Le ndlela ngokukhawuleza okanye ekuhambeni kwexesha ikhokelela kwisidingo sokucinga malunga nendlela yokuqhuba ioli, kuba ngoku kukho izinto ezininzi ezinomdla kwaye ezinomdla, kodwa eziyingozi, ezona mafutha kunye namnandi.
Indlela yokuqhuba ifuthe kwisisu?
Ukuze uphendule umbuzo wendlela yokuqhubelela i-fat from esiswini kumfazi kunzima. Akunakwenzeka ukuba indawo ibuyele kwindawo efunwayo, kwaye akunakwenzeka ukulahlekelwa isisindo kuphela kwisisu okanye emathangeni. Zonke iinkqubo zokusasazwa kweoli ziyakhiwa, kwaye nayiphi na inxalenye yomzimba ongazifuni ukunciphisa, kuya kufuneka usebenzise iindlela zendalo jikelele: ukubeka ukutya kunye nokongeza imithwalo yempahla.
Indlela yokuqhuba amafutha angaphantsi?
Into yokuqala kunye ebaluleke kakhulu efuna ukulungiswa kukutya. Ngoko, ukulwa namanqatha afunekayo ukuba usuqalise ekudleni kwakho imithetho efana nale:
- Ukukhuphela zonke ii-fat-fat, i-sausages, i-sausages, izitya ezidikiweyo, iimveliso ezigqityiweyo, ukutya okukhawulezayo;
- Ukukhuphela zonke iipekese, ngaphandle kwesiqhamo, kwaye isiqhamo sinyanzelise kude kube ngu-14.00, kungekudala;
- isidlo sesidlo 3-4 iiyure ngaphambi kokulala, kungekudala;
- Ukugxininiswa kwondlo kusemxholweni we-fat fat, inkukhu kunye nentlanzi, imifuno kunye neziqhamo, kunye nezolimo kunye nemveliso yobisi.
Makhe sicinge ngomzekelo wokutya, uhlanganiswe ngokwemiqathango elandelayo:
- Isidlo sakusasa: i-cereal isithelo okanye amaqanda athile kunye ne-tomato, itiye.
- Isicoco: isiqhamo.
- Ixesha lesidlo: isobho se-low-fat, isaladi yemifuno, isonka sesonka.
- I-Snack: iglasi ye yogurt okanye i-yogurt emhlophe.
- Ukutya isidlo: inyama / inkukhu / intlanzi kunye nokuhlobisa imifuno.
Kungenxa yokuba uyifumana umthamo ophezulu wamandla ukusuka ekudleni, umzimba kwaye uqala ukuwugcina ngohlobo lwe-deposit deposits. Ukutya ngaloo mithetho, uya kuphinda uvuselele ngokukhawuleza.
Ndingakhawuleza kangakanani ukuba ndifumane amanqatha kum esiswini sam?
Ngaphandle kwesondlo esifanelekileyo, imeko ayiyi kutshintsha, kodwa imidlalo inokuphuthuma ngokukhawuleza ukufezekiswa kweziphumo. Kwimibuzo yendlela yokugxotha amanxeba amaninzi, uya kuzuza kwimimiselo enjalo:
- Faka phakathi kwishedyuli ubuncinane iiyure ezingama-2 ngeveki yokuqeqeshwa kwezemidlalo;
- ngokufanelekileyo, kufuneka ibe yi-aerobic okanye i-cardio-load: ukuhamba, isinyathelo, ukudansa, njl.;
- Ngokufanelekileyo, kufuneka uhlele imizuzu engama-30-40 yokugijima 3-4 amaxesha ngeveki - yile ndlela ekhawulezayo yokunciphisa idiphozi ezinamafutha.
- ukwenzela ukuba amanqatha avela esiswini ashiye ngokukhawuleza, asebenze kumaphephandaba asebenze, ngenxa yokuba asebenza kunye nezihlunu, kungekhona ngamafutha amanoni, kodwa kufuneka ahlanganiswe ukuqiniswa ngokubanzi komzimba.
Yaye khumbula, ayiyi kuba nempembelelo xa ujongana ngokungaqhelekanga. Ukusebenza ezimbini ngeveki ubuncinane, kodwa kungcono ukuba ne-3-4.