Mhlawumbi uvile malunga neoli, intle kunye nomgubo - iintshaba eziphambili zentsebenziswano. Yaye loo masobho ayingozi kakhulu. Kwaye kwanokuba ukulahla okulula iswekile sele kuncedisa ekulahlekeni kwesisindo. Uyazi izinto ezininzi ezimele zifakwe ngaphandle kokutya-kodwa yintoni omele uyidle ukuze unciphise umzimba? Cinga ngemveliso efanelekileyo kakhulu yokulahleka kwesisindo kunye nokunikezela ezininzi iindlela zokutya okuchanekileyo ukulahleka kwesisindo kuyo yonke into.
Ziziphi ukutya ezikhoyo ukuze zinciphise umzimba?
Isiseko sesondlo somntu omncinci kufuneka sibe nokukhanya, ukutya okunesondlo okuphelisa ngonaphakade indlala. Khawucinge ukuba yeyiphi into ekufuneka uyidle ngokutya rhoqo.
Iklabishi - emhlophe, i-Beijing, i-broccoli, njl.
Iklabishi iyimifuno engabonakaliyo kwaye isinambitha esinezixhobo ezingaphezu kwama-25-30 ngeekhilomitha ezili-100 kwi-100 gram. Ukutya le mveliso umzimba uchitha ngaphezulu! Ungadla iklabishi kuzo zonke iintlobo phantse naluphi na ubungakanani.
Zonke iintlobo zeelayiki
Ukuba uthanda isaladi, qwa lasela ukuba sele ulahlekelwe isisindo! Ukuba ubuncinci ama-1-2 ngamaxesha ngemini njengesitya esingasemva uya kukhetha isaladi yemifuno eluhlaza eluhlaza, awuyi kunceda kuphela umzimba ukuba ugle inyama, kodwa masitshise iikhalori ezininzi, kuba le mveliso idinga ukugaya ngakumbi kunokuba kunika.
Nekrakamistye i mifuno
Ukongeza kwimizi, iipayi, iiitatata, unokutya yonke into: i-zucchini, isitshalo seqanda, i-anyanisi, i-zucchini, inyosi yepod. Ngokunyamekela, kufuneka uphathe iidroti, amathanga kunye neebhunge, kuba ezi mifuno zininzi ushukela. Ba bhetele kungekudala emva kwemini.
Inyama ephilileyo, inkukhu kunye neentlanzi
Iiprotheyini kwimveliso yezilwanyana zihlala zihamba kunye nomxholo ophezulu weenqatha - ngoko ungadli i-sausage, i-sausages, ingulube, i-mutton, njl. Kodwa nantsi inyosi yenkukhu, i-turkey, i-veal kunye neentlobo zeentlanzi eziphantsi kweentlanzi zivumela ukuba ufumane amaprotheni kwaye upheke izitya zakho ozithandayo ngaphandle kokufaka ingozi. Ngokuqinisekileyo, zonke iindlela, ngaphandle kokucima, ziya kwenza. Kwiphepha lesitya - imifuno kuphela nayiphi na ifomu!
Isonka kunye nesonka sokutya
Isidlo sasekuseni esona sihle sisona sakwa-oatmeal . Buckwheat kunye nelayisi - oku kukutya okunomsoco wesidlo sakusihlwa, oku kuya kukunceda ukuba ungabandezeleka yindlala ixesha elide. Khetha irayisi ebomvu kunye nesonka esipheleleyo-ezi mveliso zinika umzi womzimba.
Iimveliso ezinobisi ezincinci kunye neoli ephantsi
I-% ye-kefir, i-1.5% yobisi, i-1.8% i-curd, i-yogurt e-fat-fat-all this can be a part of your diet. Ezi zokutya zizityebi kwi-calcium, ephucula inkqubo yokwahlula iiseli ezinamafutha.
Itiye elihlaza
Akukho zondlo ezinokuyenza ngaphandle kwehlobo oluhlaza (okwenene, ngaphandle kweshukela). Okuselayo kusasaza i-metabolism kwaye kukuvumela ukuba ulahlekelwe isisindo ngokukhulu ngakumbi.
I ziqhamo
Ukhuphe ngaphandle kwimenyu yonke umgubo, inqatha kwaye inomnandi, kodwa umphefumlo uya kucela iholide. Vumela ukutya kwama-apula asebhakabhaka, i-salads yezithelo kunye namazambane ahlambulukileyo, kunye neengxube ezifana ne-kottage cheese + ibhanana. Oku kuza kuzalisa imfuno yakho yezidlo.
Ukukhumbula umbuzo ongokoqobo, ubuninzi bokunciphisa umzimba, khumbula - kungcono ukuba udle amaxesha ama-3-5 ngosuku kunye neenxalenye eziphakathi (njengoko kuhamba kwiplatidi yesaladi).
Zingaphi iikhalori ezikhoyo zokunciphisa umzimba?
Umntu ngamnye uphendule, kwaye uya kukwazi ukuba ufaka ubude bakho, ubudala, ubulili kunye nesisindo esifanelekileyo kwi-calator calculator. Nabani na oya kunciphisa ubunzima kunye nokutya kwama-calorie 1000-1200 ngosuku
Zingaphi kangangeentsuku kufuneka udle ukuze unciphise umzimba?
Ukulahleka kwesisindo, kuyacetyiswa ukuba udle ukutya okuncinci amaxesha amahlanu ngosuku - ukutya oku-3 kunye nokutya okuthathu. Ukutya okuthe ngqo:
- Isidlo sakusasa: i-porridge okanye amaqanda okanye i-cottage shiese eneziqhamo.
- Isidlo sasekuseni sesibini: i-curd cheese okanye iglasi yegour.
- Ukutya: isitya sesobho, isonka sezonka zesonka.
- I-Snack: nayiphi na isiqhamo.
- Ukutya isidlo: inyama / inkukhu / intlanzi + imifuno.
Ululaka ngokulula ukutya okunjalo, ukulahlekelwa ngu-1 kg ngeveki. Ngaba unomncinci, unqumle izabelo.