Enye yeengxaki ezinkulu ebomini babo bonke abantu ukulahleka kwesisindo. Kwaye abantu abayifuniyo, ukuze balahleke iikhilogram ezimbalwa zobunzima obunzima, obathintela ubomi.
Apha, kunye nokutya okungapheliyo, ukulamba indlala, ukunyuka kokuzivocavoca kwi-gym 7 iintsuku - nayiphi na imali iya kulwela iikhilogram. Kodwa emva kwexesha kufika ukuqonda ukuba zonke iinzame ziyize. Simele sihlale sikhumbula ukuba umntu ngamnye ngumntu kwaye ufuna iimfuno ezikhethekileyo zokulahlekelwa ubunzima. Ngoko ke, saqhuba isifundo esincinci saza saphetha ukuba ukuzivocavoca kunye nesondlo esifanelekileyo akunako ukulingana nokunciphisa umzimba. Kwaye kutheni
1. Ukutya okufanelekileyo akusi ukutya ngokutya okutyiwa kwesoxesha lokutya okuphantsi kweekhalori.
Umgaqo wokuqala wokulahlekelwa kwesisindo kukukhetha ukutya, oku kuthetha ukusetyenziswa kokutya ngobuncinane. Oku akuthethi ukuba kufuneka usuqheke ukutya okanye uzenzele. Le ndlela izakukhokelela ekubeni wena uya kuphuka. Ukongezelela, ukunciphisa ukukhawuleza kweekhalori kukukhokelela ekubeni umzimba wakho uphendule kule "ngxondorha", ukuvimba ukulahlekelwa kwesisindo. Kuquka uhlobo lokukhusela.
Yintoni enokuyenza kwiimeko ezinjalo? Zama ukufumana imfuneko yakho yemihla ngemihla yeekhalori kwaye ugcine le xabiso usebenzisa i-calculators online. Ekuqaleni, awuyi kuqaphela umphumo, kodwa ngexesha uya kuba nako ukuqonda ukuba zininzi iikhalori ubunzima bakho bangela ukunciphisa, ngaphandle kokuziva ulambile ngexesha elifanayo. Ukuba kunzima kuwe, cela uncedo kwi-dietician eya kukunceda uqale ukulwa namanye amakhilogremu.
2. Udla ukutya "okungalunganga".
Kukho uluvo lokuba enye "yokutya" i-40% yeeprotheni, i-30% ye-carbohydrates kunye ne-30% yeoli. Lo mlinganiselo ukhulu ukulahleka kwesisindo. Ngendlela, ungasebenzisa i-calculator macala ukubala inani liselo.
3. Iveki-iintshaba zokulahleka kwakho.
Inyaniso kukuba "ininzi" ekusebenzeni iintsuku zihambelana nesicwangciso sokutya esicwangcisiweyo. Kodwa ngeveki zivumela ukuba ziphumule, zisebenzisa ezininzi izinto "ezinobungozi". Naluphina ukulahleka kwesisindo kufuneka kwenzeke kwinkqubo, ngaphandle kokuphazamiseka nokutya ngokutya. Zama ukubambelela kwisicwangciso sakho sokutya kwiveki. Kodwa ukuba kubonakala kuwe ukuba ungaphula ngeveki, zama ukuzinika inkululeko enkulu xa ukhetha ukutya ngaphakathi kweveki.
4. Awuqeqeshi ngokwaneleyo.
Akusiyo imfihlo yokuba ukulahleka kwesisindo yinkqubo eninzi efuna ukunciphisa iikhalori kuphela, kodwa nokunyuka komzimba. Ngokuqhelekileyo kwenzeka, ukutya okufanelekileyo kukukhuthaza ukulahleka kwesisindo, ngamanye amaxesha nangona kuninzi. Kodwa ngaphandle kwemidlalo, awukwazi ukufezekisa ubuninzi bekharikhi emzimbeni wakho. Ukongezelela, ukuzilolonga kukuvumela ukuba ulibale ngokuvakalelwa kwindlala.
Kunconywa ukuba unike imizuzu engama-150 kwenkcubeko yangokwenyama kwiveki, nangona kunjalo - 240. Ungalibali ngokukhululeka koqeqesho. Ukuze uzive umphumo woqeqesho, kufuneka ukhulise rhoqo umthwalo womsebenzi kwaye uhlanganyele ngokupheleleyo.
5. Uqeqesha ngeendlela ezifanayo ixesha elide.
Umzimba womntu uhlelwe ngendlela efanelekileyo kangangokuba emva kwexesha ulungelelanisa kwiimeko ezijikelezileyo kwaye ulungele uqeqesho. Ngoko ke, ukwenza okufanayo, uyeka ukulahlekelwa iikhalori. Njengoko sikhankanywe ngentla, kufuneka ukhulise rhoqo amandla okanye umthwalo ukuze ubone umphumo.
Zama ukudibanisa imithwalo eyahlukileyo. Ngokomzekelo, badibanise i-cardio zokusebenza kunye nokusebenzisa amandla-umphumo uya kuphawula ngokukhawuleza.
6. Uphazamisa inani leekhalori ezitshisa ekuqeqesheni.
Ngokuqinisekileyo, uqeqesho lunceda kutshisa iikhalori, kodwa ungacingi ukuba utshisa iitani zeekhigram ngoqeqesho olulodwa kuphela ngenxa yokuba ukhathele kwaye uthuthukile. Khumbula ukuba nakwiimitha ezili-30 ezinqamlezileyo awutshisi ngaphezu kwama-khalori angama-200. Kwakhona, musa ukuxhomekeka ekudleni ngaphambi okanye emva koqeqesho, ukholelwa ukuba ekuqeqesheni okulandelayo uza kutshisa yonke into. Nayiphi na imisebenzi eyenza ukuveliswa kwezinto ezidityanisiweyo zokutya, kodwa azinakutsholwa ukudala izibilini zehlabathi eziyingozi ekudleni kwakho.
7. Udla amaninzi eekhalori ngokuhlwa okanye ebusuku.
Mhlawumbi, namhlanje wonk 'ubani uyazi ukuba ukutya okunzima kusihlwa kugcinwe kwiivenkile ezityebileyo zomzimba wethu. Ngoko ke, ungadli ngokutya ebusuku, ekubeni ukungabi namandla kwindleko ebusuku kugalela ekubunjweni kwe-fat fat layer. Kungcono ukutshintsha isidlo sakho sakusihlwa ngesaladi yomzimba omzimba okanye inkomishi yegour.
8. Udla ngokucwangcisa ama-chetmiles (iintsuku zokuhlukana kokutya).
Usuku lukaKymyl luphulwa ngokuzikhethela kokutya kwakho ukukhuthaza umzimba wakho. Ngamanye amazwi, kanye kanye ngeveki uvumelekile ukuba ube nomthendeleko ngaphandle kokuzikhawulela nantoni na. Kubonakala ukuba i-chetdei inokuvuselela umzimba wakho, ingakumbi ukuba ukutya ixesha elide kunye nokuzivocavoca akuvelisi iziphumo ezibalulekileyo. Kodwa apha kufuneka uqaphele ukuba ungayikhohlwa ukuba umthendeleko kunye nokutya ngokutya kukuhlobo oluthile oluhlala luhamba kunye. Ngoko sebenzisa eli qhinga kuphela xa unethemba lakho ngamakhono.
9. Ngomhla ulala ngaphantsi kweeyure ezingama-7.
Kuye kwangqina ukuba ukulala ngokupheleleyo kunempembelelo kuyo yonke indawo yobomi bomntu. I-Nedosyp, ingakumbi engapheliyo, ibangela ukuba umzimba ufumane uxinzelelo kunye nokuqinisa indlala. Kwaye ufuna ukutya ukutya okuphezulu khalori. Zama ukulala ngokwaneleyo kwaye unike umzimba wakho uphumle. Ixesha elinconywayo lokulala ngokupheleleyo livela kwii-7-9 iiyure kwindawo epholileyo.
10. Uyalela ukuba "uthathe ukutya" rhoqo kwaye kaninzi.
Nokuba ulawule ukutya okunempilo, ufumana iitrate ezininzi, iikhalori kunye namafutha kunokuba upheka isidlo esifanayo ekhaya. Ukongeza, uzisa ikhaya lokutya, oko kuthetha ukuba uchithe phantse ii-calories. Musa uvila ukuya esitolo, uthenge ukutya uze upheke konke ekhaya. Futhi usebenzise amandla, kwaye uzisindise kwiikhalori ezingadingekile.
11. Udla ngelixa ufowuni okanye ukhangele iTV.
Khumbula, xa udla phantsi kweTV okanye uxoxe kwifowuni, ingqondo yakho iyatshintsha ngokuzenzekelayo. Oko kukuthi, uqala ukufumana ukutya ngokuzenzekelayo, ngoko ke, uyeke ukubeka esweni ukutshatyalaliswa kwentsholongwane kunye nexabiso elidliwe. Izifundo zibonise ukuba abantu banako ukutya iikhalori ezingamakhulu ambalwa xa bephazamiseka yimicimbi engaphandle. Zifundise ukwenza enye into ukuze ubone umphumo wokulahlekelwa kwakho komzimba.
12. Udla ngokukhawuleza.
Ingxaki eqhelekileyo kubantu abaninzi baninzi ukufuna ukutya. Iingcali zenzululwazi ziye zafakazela ukuba ingqondo yethu idinga imizuzu engama-20 ukuba izivale. Ngoko ke, ukuba udla ukutya ngokukhawuleza ngaphandle kokuhlafuna ngokufanelekileyo, ngoko, mhlawumbi, udla ngokutya.
Ungafunda njani ukutya ngokukhawuleza kwaye uhlaziye? Ngomhla wokutya uzama ukululalisa ukutya kuqala imizuzu eyi-10, kwaye emva koku-20. Ukuze wenze oku, unokuhlamba ukutya kunye namanzi phakathi kokubetha, okanye uthetha nabahlobo bakho (ukuba isidlo sasemini kunye).
13. Udla ukutya okuninzi lwe-fat fat.
Uninzi lweemveliso ezingenamafutha ezinokubunjwa kwazo zinomxholo ophezulu ushukela. Njengoko kuchazwe ngasentla, iswekile yinqwelo-carbohydrate engadingekile, egcinwe kwioli. Ngoko ke, soloko ufunda ukubunjwa kweemveliso kwaye uqaphele ingakanani iswekile kuwo.
Ininzi yexesha ohlala kuyo kwiintlobo zezidlo.
Ukutya - into enokuthi yintoni, inokuthi ithintele njani umzimba wakho, kwaye ibangela ingozi. Ungazami ukulandela zonke iintlobo zokulahleka kwesisindo. Kungcono ukufumana isicwangciso sokutya esifanelekileyo kwaye uzame ukuyilandela. Ukutshintsha rhoqo kwimikhwa yokutya kuyichaphazela kakhulu umzimba wakho kunye nenkqubo yokulahlekelwa ubunzima.
15. Usela kakhulu utywala.
Utywala aluzange luncede nabani na ukuba banciphise ubunzima. Ukongezelela, ukusetyenziswa kotywala kwexesha elidityanisiweyo kwaye kudla ngokuqulethe iikhalori ezininzi. Oku akuthethi ukuba kufuneka uphelise ngokupheleleyo utywala ekudleni kwakho, kodwa zama ukunciphisa ukusetyenziswa okanye ukubuyisela iwayini elomileyo. Yaye uhlale ucinga ngaphambi kokutya, njengama-chips, ukutya kunye ne-pizza kukuqhuma kwe-caloric umzimba wakho.
Uninzi lwesondlo sakho lugcinwa ukutya.
Iimveliso ezicatshulwayo zifumanisa ukufumanisa ngokutsha kwishishini lokutya. Siyabonga kubo, i-hypothalamus yakho - indawo yengqondo ejongene nesondlo - ngokukhawuleza iphendulela ekuhlaleni komzimba. Imveliso enjalo kufuneka ibe yinto efana neyobunjwa, ukungahambisani kunye nokutya okuqhelekileyo, ukuze umzimba wakho uthathe le "ntsho" njengokutya okuqhelekileyo.
Zama ukudibanisa ukutya okunempilo kunye nokutya okucwangcisiweyo ngaphandle kokusebenzisa izinto ezigqithiseleyo. Konke kulungile ekumodareyithweni.
17. Indlela yakho yokuphila yenza ukuba uhlale uhlaziyekile okanye udike ukutya.
Xa ukhawuleza, kaninzi awukucingi malunga nento oyidlayo - ukhetha oko kuhambelana neemeko zakho. Yingakho udla ngokutya. Kunconywa ukucwangcisa isidlo sakho kusengaphambili, ukulungiselela ukutya okudliwayo kwemini okanye ukwazi apho ivenkile yokutsala kunye nesidlo esifanelekileyo.
18. Ulandela umgomo wakho.
Uninzi lwabantu ekuqaleni kokulahleka kwesisindo lenza iphutha elikhulu - bazibeka wona umlinganiselo wesisindo esifunekayo, esiphumo sinobangela ukuba bavuyise. Ngokwengqondo, umntu ulungiswe ngendlela enokuba uzame ukufikelela kwinani elikhohlisayo, ayenqaba iidyayi, izitya ezizithandayo, isidlo sakusihlwa. Kwaye oku kuphazamisayo kwaye kuphazamisekile.
Nayiphi na ukulahleka kwesisindo kuqala ngenqaku elithembekileyo kwaye kufuneka liqhubeke kwinqanaba elifanayo. Okokuqala, isimo sengqondo esicindezelekileyo asikuncedisi ukunciphisa ubunzima. Okwesibini, zifumanisa ukuba isalathisi sokusila apho unokuziva ukhululekile, ngokwendlela ophila ngayo kunye nomzimba wakho.
19. Udla ukulibala ukulawula impilo yakho kunye nenhlalakahle.
Ingqondo yomntu ihlelwe ngendlela efanelekileyo kangangokuba emva kwexesha, icebo lokutya eliqhubekayo kunye nokuqeqeshwa rhoqo kuba ngumkhuba. Ngakolunye uhlangothi, kuhle kakhulu. Kodwa, kufuneka ukhumbule ukuba kufuneka uqwalasele umzimba wakho kunye nenhlalakahle. Njengoko bethetha, ziphulaphule. Yaye rhoqo uqaphele impilo yakho, inani elidliweyo, ubunzima bomthwalo.
20. Isiphumo esheshayo siyindlela engalunganga yokulahlekelwa isisindo.
Njengoko umzekelo ubonisa, ukulahleka kwesisindo akungabi noshishino olukhawulezayo, olufuna indlela kunye nomonde ngamnye. Nangona uphosa iikhilogramu eziyi-2-3 ngeliveki - iphupha langempela lomntu wonke. Into yodwa umzimba ngamnye wethu ngeendlela ezahlukeneyo uhambelana nokulahlekelwa kwesisindo nokuguquka kwendlela yokuphila. Omnye ukhawuleza wakhiwa kwakhona, kwaye umntu ufuna ixesha elincinane. Into ekhunjulweyo ukuba umphumo uya kuba kwaye akufanele uyeke ukuma kwesigxina!
Ukulahlekelwa kwesisindo ngumsebenzi onokufezekisa, onokuhlangabezana nawo wonke umntu! Beka iinjongo kwaye uye kwiphupha elixabisekileyo.