Imilenze encinci, i-taut, i-skirts esifutshane kunye nezithende eziphezulu, kubonakala ngathi, oko bekumele kwanele ukunqoba umntu. Ewe, kutheni ke imilenze ingxaki enkulu kubasetyhini abaninzi? Kutheni iimeko zikhohlisayo, ezingakhange zinike ininzi lethu ikhadi lokugqibela lokugqibelela?
Okanye mhlawumbi akuyinto engafanelekanga kwimeko, kodwa unqabileyo okanye unesivi? Ukulahleka okulula kwemilenze ayikwazi. Ubutyebi obushushu buphuma malunga nezantsi buyeke imilenze kunye namathanga, kuba kule ndawo maninzi abafazi bathanda ukutyeba, oko kuthetha ukuba iphutha elincinane liya kubonakala ngokukhawuleza kwimilenze. Ukuba ngokwenene udidekile yintoni omele ukwenze ukuze ulahlekelwe isisindo, kufuneka uqaphele ukuba kukho iindlela ezimbini kunye nokuhlanganisana kwazo kuphela kuya kunceda: ukutya okunomsoco kunye nokuzivocavoca.
Ukunikezelwa kwamandla
Njengoko nazo zonke ezinye izitho zomzimba, ukulahlekelwa isisindo kudinga utshintsho olukhulu ekudleni. Oko kukuthi, ukuba unemilenze epheleleyo, kufuneka uqikelele ukuba ukutya kwakho akuhambelani ngqo nomlinganiselo onokulinganisela, oko kuthetha ukuba siya kubuyisela kwisimo esiqhelekileyo. Ngoko, yintoni okufuneka uyidle ukuze ulahle imilenze yesisindo:
Iprotheni iyona nto ibaluleke kakhulu, ukuba awufuni nje ukulahlekelwa isisindo, kodwa nokuba wenze umfanekiso omhle. Iiprotheyini ziya kukukhuthaza ukuguqulwa kobunzima be-fat to mass mass. Umthombo weprotheni kufuneka:
- iinkuku, iintlanzi zaselwandle, inyama ephilileyo;
- iimveliso zobisi ezincinci;
- iprotheni yemifuno kwimifuno.
I-carbohydrates iyimithombo yamandla. Ngaphandle kwamandla, awuyi kuba namandla okuqeqesha, ukufumana kwakhona, okanye ukukhula kwemisipha, kwaye nangakumbi oko kuya kuba namandla okulandela ukutya. Ukusuka kwi-carbohydrates sishiya zonke i-carbohydrates ephantsi:
- isonka sesonka;
- i-macaroni kwi-ngqolowa encane;
- izithelo ezomileyo kunye namantongomane;
- irayisi ibomdaka kwaye isendle;
- ushukela omdaka;
- iziqhamo.
Amafutha ayimfuneko, okokuqala, ukuxutywa komzimba kwezithambile ezinamafutha. Kusuka kumafutha ukhetha:
- iintlanzi ezinamanqatha zolwandle ezinotyebi kwi-omega-3 kunye ne-omega-6 acids;
- ioli ye vino;
- ioli yomnquma (ngosuku kufuneka udle ibhotela ye-2 yebhotela, oku kusebenza kumafutha e-saladi, ii-opiki zokupheka, kunye namafutha ekutya okulungiselelwe).
Imifuno kunye neziqhamo ziyimithombo yamavithamini, i-fibre, i-antioxidants kunye neemaminerali. Imifuno unako, udla iinxalenye ezinkulu ngaphandle kokwesaba, kodwa kwizityalo ezimnandi, ziyeke. Batshintshele ngamajikijolo, banalo ishukela elingaphantsi.
Ukuze ulahlekelwe isisindo, kuyimfuneko kuzo zonke iindleko, uyeke ukutya "iikhalori ezingaphezulu" kwi-alcohol, i-sodas, i-juice e-sweet, nectars.
Ukuzivocavoca
Njengoko kuchazwe ngasentla, ukuze ulahlekelwe isisindo, uya kufuneka kwakhona ukusetyenziswa.
- Hamba kangangoko unakho kwaye uyalibale malunga nekhefu.
- Ukuhamba ubuncinane imizuzu eyi-10 eziliqela ngeveki.
- Ukuphakama ngentambo yokudumbula - ngexesha lokuxhoma ngokutshisa amafutha, kunye nemilenze ngenxa yokunyakaza ngokuqhubekayo, kuya kufumana isimo esilungileyo.
- I-squat - umzimba olula kakhulu kwaye ungabizi ukulahleka imilenze yesisindo. Yenza ngexesha leendlela eziliqela ezili-20.
- Ukuthabatha - ukulungeleka kweenyawo kuyimfuneko. Awunelanga
nje ukulahlekelwa ubunzima, udinga ifomu elifanelekileyo. Kwaye oku, emva kokuba usebenze rhoqo kufuneka udwebise, mhlawumbi izithambo ziya kuba nomlo ojikelezayo. - Ukuze ulahlekelwe isisindo, ziqeqesha ukuba usebenzise umzimba. Inkomfa engama-15 eyenziwe rhoqo ikwazi ukwenza imimangaliso ngomzimba womntu.
Ngoku uyazi ukuba wenzeni ukulahlekelwa isisindo. Kuhlala kuphela ukufezekisa ngaphandle kokungafani nazo zonke iingcebiso ezi ngasentla, kwaye umphumo awuyi kudala ixesha elizayo.
Yiba nethemba kwaye unyathelo lakho, ngenxa yoko, imilenze engaphelele phambili phambili kubuhle kunye nempilo!