Ukuba ufuna ukunciphisa ubunzima ngokukhawuleza kwaye usebenza ngokufanelekileyo, udinga inkqubo yokulahlekelwa kwesisindo. Sinika ukhetho lwenu: ukutya okukhuselekileyo kusekelwe kwisondlo esifanelekileyo, okweqhekeza kunye nokwenza umsebenzi olula ngokuphindwe kabili ngeveki. Kule meko, uya kulahleka u-1-2 kg ngeveki, i. 5-10 kg ngenyanga.
Programme Loss Loss Programme
Naliphi na inkqubo yokulahlekelwa kwesisindo esilungileyo iqala ngokutya, kuba ukugqithisa kwaye ukungondleki kuyona intshaba enkulu. Ukutya okuthe ngqo, okunokuthi kwaye kufuneka kudibaniswe, kuya kuba ngale ndlela:
- Ukutya kwasekuseni: i- omelette ukusuka kumaqanda ama-2 okanye amaqanda aqhotyoshelwe, okanye ubilisiwe amaqanda ama-2, okanye inxalenye yanoma iyiphi i-porridge + tea ngaphandle kweshukela.
- Isidlo sasekuseni sesibini: nayiphi na isiqhamo.
- Ixesha lesidlo: ukukhonza kwanoma isiphi isobho kunye nesonka sesonka, unokongeza isaladi yemifuno elula.
- I-Snack: isiqingatha ipakethe ye -fat-fat cottage cheese okanye iglasi ye yogurt, okanye i-yogurt ngaphandle kwe-filler, okanye isiqwenga sesibini 20g.
- Isidlo: inyama ephilileyo, intlanzi okanye iinkukhu kunye naluphi na uhlobiso lwemifuno (imifuno esanda kupheka kunye ephekweyo iya kwenza).
- Iyure enye ngaphambi kokuba iphupha: ingilazi ye yogurt ephothiweyo (unokongeza i-spoonful of bran).
Ukususela ekudleni kungabandakanywa ngamafutha amaninzi, izitya ezikiweyo, zonke iipasta ezivela kwi-pasta ukuya kubhaka, kunye neesekese ngaphandle kweziqhamo kunye needyuli zazo (ziyakwazi ukufumana isidlo sasemini kuphela).
Iprogram yoQoqosho yokulahleka kwesisindo
Kuxhomekeke kwishedyuli yakho, umthwalo womsebenzi kunye nezinye izinto onokuzenza
- eqhutywe kwindawo, nokuba yisebala, okanye ukunyuka kwezitepsi;
- i-torsion hoop okanye intambo yokuqaqa;
- iiklasi kuzo naziphi na iikhosi zevidiyo ezempilo ekhaya;
- ukudansa, i-aerobics, isinyathelo kwiqela;
- yokuzivocavoca njalo njalo.
Kungcono ukudibanisa amandla kunye nemithwalo ye-aerobic. Umzekelo, usebenze kanye ngeveki, kunye nezinye zokuqeqesha ezimbini ukuzinikela ekuqeqesheni amandla. Kukholelwa ukuba le yindlela efanelekileyo yokulahlekelwa ubunzima.