Ukuze ulahlekelwe isisindo ngokuchanekileyo ngokutshisa amanqatha , kwaye ungaphumeleli ngamanzi ngokutya kweemono, uya kufuna umonde omncinane kunye nexesha lokusebenzisa umzimba kunye nokutya okunokulinganisela.
Okokuqala, qaphela imigaqo embalwa efunekayo:
- musa ukubala iikhalori kwaye ungaba njala;
- nqunyulwa okanye, ukuba kunokwenzeka, ungabandakanyi kwisondlo sakho esithandekayo, esinamafutha kunye nokutya okuchumayo;
- ukuyeka imikhwa emibi;
- Yidla amaxesha angama-5-6 ngqongqo;
- ukusela ubuncinane ubuncinane ii-2 ilitha ezicocekileyo namanzi;
- sebenzisa i-carbohydrates edibeneyo kunye nokutya okuqulethe i-fiber yokutya kwasekuseni nemini;
- Musa ukwephuka kwasekuseni;
- ukulandelela inani leswekile elisetyenzisiweyo;
- musa ukulibala ngokuthatha ubunzima bevithamini kunye nezongezelelo zevithamini;
- zibandakanya iiprotheyini ezininzi kwidlo yakho yansuku zonke;
- ukulala okungenani iiyure ezili-8 ngosuku.
Kwakhona, ukwenzela ukuba utshise ngokukhawuleza i-fat-fataneous, uzifundele ngemisebenzi emininzi ekhuthazwayo ukuba iyenze ubuncinane ama-3 ngeveki. Ekuhambeni kwexesha abafanele bahlale ngaphezu kweyure. Uze ulibale ngokuphefumula phakathi kweendlela!
Ukusebenza okuyisibonelo:
- Imizuzu engama-25 - i-cardio (ibhasikidi, ukugijima, ukubhukuda, imidlalo yokungaphandle, njl.);
- Imizuzu engama-35 - imithwalo yamandla kwiimisipha yemilenze, emuva nangokushicilela;
- iyure enye - i-cardio zokusebenza;
- Imizuzu engama-25 - imithwalo ye-cardio;
- Imizuzu engama-35 - amandla okusebenzisa imisipha yomva, isifuba nezandla.
Imveliso yokutshisa amafutha
Kufuneka kuqatshelwe ukuba ngaphezu kokuzilolonga kunye nokutya okunokulinganisela ekulahlekelweni ubunzima ukukunceda ukuba ulungele ukutya iimveliso ezitshisa i-fat-cutaneous fat.
Amanzi anceda ukwandisa izinga lokunciphisa umzimba kwaye ngaloo ndlela uncedisa ekulahlekeni kwesisindo. Kwakhona amanzi anciphisa umva wokulamba.
Amantongomane ePine . Ziqukethe inani elikhulu lama-acid acids, kwaye ziqulethe i-hormone ebizwa ngokuthi i-satiety hormones.
Imveliso yobisi . Ngokusetyenziswa rhoqo
I-orange . Esi siqhamo sinotyebi kakhulu kwiivithamini. Ukongezelela koko, iqukethe i-fiber yemvelo, ilwa ngokumalunga namafutha.
Iinanayi . I-chinnapple engavumelekile ngokwenene ibetha isondlo kwaye isinceda ukugaya ukutya.
Amaqanda . Ziqulethe iiprotheni ezizalisa umzimba ixesha elide. Ziya kuba yisidlo sasekuseni esilungileyo nesempilweni.
Iipatata . Kuye kwaziwa ixesha elide ukuba iifatata ziqulethe i-carbohydrate eninzi. Izalisa isisu. Kwakhona, isitashi esinezibambane sinemiphumo emihle ekutshiseni kwamafutha.