Iingcebiso isazi: ukuqalisa indlela kwehle ubunzima ekunene. Uninzi zokudla eMoscow

Yintoni na ukutyeba nendlela ukulwa kuyo, uyazi mhlawumbi yonke umfazi. Noko ke, ukusebenza kwezi ndlela ukhethe liphantsi kakhulu. Nokuba ubunzima lifinyele, kukho ixabiso ngexabiso eliphezulu ngokwaneleyo. Oku ukuqunjelwa, lidiniwe oluthile, kwaye kwiimeko ezininzi kakhulu, nokuba hormone ukusilela. Ngenxa yoko, xa uyayeka ukuba balandele ngqo le wayedla inkqubo ekhethiweyo kubuya, ngoko nkqu a makeweight. nto siye sagqiba ukuxoxa icebiso zokudla namhlanje. Indlela ukuqala kwehle ubunzima ekunene, ukuphuhlisa indlela ngokwabo icebo ubengo ngamandla, nto leyo eya kuba ilungiselelwe ukuba lulungele indlela yakho uze unike umzimba yonke into oyifunayo - oku sesona sihloko kwinqaku yanamhlanje.

iminenga ezimbini, okanye Makangenziwa sibambiso amatye umzobo slim

Mhlawumbi musa ukuvula sibe imfihlelo enkulu, ukuba sithi isiseko isafobe slim na ukutya efanelekileyo kunye umthambo. Ukuba ulungiselela ngokwabo inkqubo unamathela xesha, uya kukulibala zonke ubunzima engaphezulu. Sinako nyaka ngamnye ukuze ithethelele nokusilela hetiseka imali kunye nexesha ukundwendwela ejimini, kodwa ezilungileyo kuya kuba kancinane. Enyanisweni ngempumelelo ushiye uyawabhuqa ubomi lunokwenzeka kwaye ekhaya, kufuneka sihlole iingcebiso nutritionist kuphela. Indlela ukuqala kwehle ubunzima ekunene, makhe ukujamelana kunye.

Siqala izicwangciso

Eneneni, ngaphandle ulandelelwano ocacileyo yezenzo kunzima kakhulu ukuya yonke indlela, engakhange eze kuyo kwaye kufikelelwe isiphumo ezinqwenelekayo. Okokuqala ngokunyaniseka ukuphendula ngokwakho umbuzo ufuna ukuba, zingaphi eekhilogremu kweesentimitha apha esinqeni balahle. Oku kuya kuba njengendawo yokuqala ukusuka apho ukwakha ulandelelwano yezenzo. Ngaphezu koko, ekubeni uza kuba nako ukucwangcisa, malunga ixesha elingakanani kuya kuthatha ukufumana iziphumo.

Asimele silibale malunga neziphumo esiphakathi, njengoko la manani ziza kunceda ukugcina inkuthazo ukuze uphumelele. Yaye le ndawo ufuna ngokwenene kufuneka amacebiso nutritionist. Indlela ukuqala ukulahlekelwa ekunene ubunzima? Okokuqala ngokufakela endaweni carbohydrate eliphezulu-osidingayo ngokutya ukutya imifuno kunye neziqhamo, imithombo luncedo weeproteni kunye nefayibha. Khomba ngokwabo into efunekayo na indawo ogudileyo, accustoming umzimba ukuya ukutya entsha, kunokuba isaziso esikhawulezileyo logwayimbo yindlala, nto leyo kukodwa kuxinezeleko umzimba. Ngokuthe ngcembe uya kuza mayela noko niya ukususa ngokupheleleyo ukusuka kwinkqubo yonikezelo amandla yomgubo ocoliweyo, okroqiweyo, amnandi kunye zinongiwe. Kholwani ndim, akayi kuba kubi ubomi bakho.

ukutya ngendlela eyiyo: indlela kumele kube

It is ngokuqhelekileyo olu lwazi luqala thethwano umntu, nto leyo unesifo umzimba, abafuna ingcebiso nutritionist. Indlela ukuqala ilahleko ubunzima echanekileyo? Kunye nemizobo kunye idayari ukutya. Kakhulu ukuphelisa osidingayo inani kukhokelela ekubeni umzimba ukucola yokucolwa aze aqalise kutshabalalisa ubunzima kwezihlunu ukuze ndikhuphe iiproteni eziyimfuneko. Konke oku kunefuthe elibi kakhulu kwimpilo yakho. Ngoko ke, oogqirha ingakumbi Ksenia Selezneva (nutritionist), kucetyiswa ukuba bacwangcise isidlo, apho umthamo iphela banikwe mihla le iza kwahlulwa ibe servings 4-5. Phakathi kwabo, ukuba usele amanzi, kodwa akazange nomntana, ngoko ukutya kwetyiswe ngokupheleleyo kwaye ukufunxa.

Carbohydrate - iintshaba zakho

Le ngxelo ayikho kakhulu oyinyaniso, enyanisweni, umzimba ngenene kufuneka ukuba - umthombo wamandla. Kodwa apha logama nje ubunzima bomzimba, ingakumbi xa utyebile enkulu, kufuneka kululahla imithombo carbohydrate ngokukhawuleza. Yonke imveliso index Glycemic eliphezulu (kuphela imithombo ezinekhabhohayidrethi ubhekisele kuzo), oko kukuthi, namnandi namaqebengwana, utywala, imihla, iitapile, namafetshu anesiraphu, irayisi kunye namazimba isidudu, kufuneka ngaphandle ekutyeni, ekubeni ukusebenzisa kwabo kukhokelela ngokukhawuleza umzimba. Kuphela xa uzise inani ukuze, uyakwazi maxa wambi ukutya esuka kolu luhlu. Oku kuquka konke ukutya fast, chicken agcadwe breadcrumbs, ziilekese.

Sports - ewe, tablets - akukho!

Le mbono kwabelwana ngabo bonke iingcali zononophelo lwempilo yomsebenzi, umzekelo, esaziwa eMoscow Ksenia Selezneva. Nutritionist uyazi mathupha malunga ukusebenza arhente ezahlukeneyo anti-ukutyeba. Kwiimeko ezininzi, loo nto nje dummy, apho azisebenzi, kodwa kuyabiza kakhulu. Nokuba ichiza ukutyhafisa ukutya kwaye ikhuthaza ukwehla kobunzima, awukwazi rhoqo ndibuthabathe. Oku kuthetha ukuba ngoko nangoko emva kokuba ikhosi ubunzima iya kuqalisa ukwandisa yaye iya kubuyela kumanqanaba elidlulileyo. Kwaye konke kuba oko ayilungiseki le ngxaki, ukuba ayahlukanga nto kwindlela yakho ngamandla.

Ichiza kuphela ukuba ukunika iziphumo ezincumisayo, kuba "Xenical". Iibhloko zeziyobisi ukwetyisa esimalunga nama-30% amanqatha, evela ukutya. Noko ke, elinye icala le nto kukuba intabalala ukutya okunamafutha kwi ekutyeni, uya kuqaliswa ukuba nempembelelo kwicala, ezizezi endleni inkunkuma ezingalawulekiyo. Oku ukuyalwa kakhulu, kwaye ngenxa yoko umntu uqalisa ukulawula wokudla kwakho, nangenxa ukutya izilumle ukuba iimveliso eziyingozi. zokudla abaninzi sincoma ukungenisa eMoscow eli chiza kusekwangoko, ukuze kube lula nokukhawulezisa inkqubo ukuncipha.

umzimba zeleka

Kakade ke, ngaphandle umthambo, uya kuba nako ukufumana inani omhle. Kodwa ukwenza ithemba, aninabo imini yonke ukuze achithe ixesha lokuzilolonga. Ukuze kuphuculwe ukutya ngokwaneleyo umthambo nokuba ukukhanya. Ukwenza umthambo imiso yonke imihla kunye nezintsonkothileyo umthambo ukukhanya phambi kwesidlo, akuyi isaziso njengoko kuya kuba Idizayini kakhulu. Emihle zonke ukunciphisa umzimba uncedo ukuhamba. Awunayo mfuneko kakhulu umgudu, hamba nje emva emsebenzini ngeenyawo. Ngoko wayixova emva kosuku olunzima kwaye ziza kulungiselela iingcinga zethu kwaye ukudala isiseko esihle umzimba.

Thina ukunyamezelana

Uninzi zokudla ngakhathali yokuphinda ukuba ilahleko ubunzima kufuneka ibe ngokukhawuleza. Ngokukhawuleza ukuba unciphise umzimba, ngokukhawuleza baya kufumana kwakhona. Isiphumo oko isiphene kwindlela yakho umbane kuza kubangela ukulingana zokungenisa osidingayo ngesifo sephepha, wehlisa ukuhla kwiivenkile ezityebileyo. Naxa kukho ubunzima enkulu agqithisileyo, eli nani kufuneka ngaphezu 0.5 kg nganye ngeveki. I usondela na ngobukhulu, icotha ukwehla kobunzima ziya kulandela.

Kwiimpazamo zixhaphakileyo

Zokudla musa ukuphinda postulates efanayo, kodwa kunjalo uzimisele ukuba anganyathela iharika eqhelekileyo akukho lifinyele. Ngoko ke, siya kuphinda uwahlanganise onke amacebiso zokudla ukunciphisa umzimba. Ngoko ke impazamo yokuqala ukuncipha - olu nyino ukutya. izabelo sinciphile nokudla. Ngenxa yoko, oku kukhokelela kukuba abantu sihlala silambile, umzimba uphantsi koxinzelelo, kunye nokutya kuphela ingqondo. Oogqirha ukucebisa ukuba umlibale ukutya okukhawulezayo, kufuneka utshintshe otya ngayo, utshintsho yokuphila.

Intsomi yesibini kukuba awukwazi kutya emva 6 pm. Enyanisweni, yinyaniso, kodwa kuphela abo aye kulala 22:00. Ukuba isikhova ebusuku ibekwe kakuhle emva kobusuku, ngoko bekhefu ukutya liya kuba likhulu kakhulu, yaye ngoko ithuba elihle lokuba badle into eyingozi. Nayiphi nutritionist professional kuya kuqinisekisa ukuba kukho embi ebusuku, kodwa xa ufika ekhaya ivela emsebenzini emva kwexesha, kucetyiswa ukuba wenze isidlo lula kangangoko kunokwenzeka. Inyama endaweni kweentlanzi, ngaphandle isidudu.

Ipasta, isonka kunye neetapile zithathwa iintshaba abanobubi mzobo. Noko ke, ukuba benze ngaphandle kwezi mveliso amaxesha kubonakale kunzima. Lo asinguye embi kakhulu. Ukuba utye ukutya fast and sausage, yongeza eyemayonnaise, sele kwaye ayinamsebenzi nisitya pasta. Zokudla bathi akukho mfuneko ukunika up ezi mveliso. Nje ukudlulisela ukwamkelwa kwabo kwisiqingatha sokuqala lemini.

Kuvuthelwa ibaluleke ukuncipha - uyalahlwa iilekese. Enyanisweni, njengenyathelo onzima onjalo kuyimfuneko. Kwanaphezu ukutya kwisiqingatha sokuqala mini, unako ukuhlawula asiphe yobusi okanye marmalade 20 g (Chocolate). Eyona nto ibalulekileyo - ukonwabela incasa, nasongo obude ngononophelo.

Kwaye okona kubalulekileyo - naliphi na icebiso zokutya kufuneka anikwe ugqirha professional kuphela. Ukuba inkqubo amandla wanceda umhlobo okanye ummelwane wakho, asiyiyo ezithile ukuba kuya kukunceda. Ukuba ufuna ukutshintsha indlela yobomi kanye nokuba bonke ukuba slim, musa asebenzise ngokwabo. ngcono xa ukuya yincutshe. Uya kuthabatha ingqalelo iimpawu zakho kunye nokuphuhlisa inkqubo kangangoko kuwe.

izincomo ezisebenzayo

Kuyimfuneko ukuhlafuna kakuhle ukutya. Bala ukuya 30 lonke ixesha owenzayo emlonyeni wakho nentwana yokutya. Ukuba uza kuba isidlo, badla amaqanda amabini eluhlaza. Uya kuqaphela ukuba kulula kakhulu ukuba ukuzabalaza ngaphakathi kwimida oko kuvumelekile. Ukuba awukwazi ukunika up dessert, yiya lo sisi cottage kunye amaqunube kunye neziqhamo ya.

iintsuku Practice ukudla: imifuno kunye netshizi, yonke imihla, qiniseka ukuba utya imifuno fresh. Ukuba awukwazi ukunika up sisi, sausage kunye nesonka, lunqamle izilayi ngaphaya. Iluncedo kakhulu kanye ngeveki ukulungiselela imini yerayisi. It ubophelela ulwelo iqulethe eninzi potassium. Oku kwenza kube lula ukuba anihlambulule kakuhle umzimba.

Thatha ngokuba yena kuphela amacwecwe amancinane. Qiniseka ukuba usele amanzi, iilitha angekho ngaphantsi kwe enye enesiqingatha ngosuku. Njengoko umvuzo ku tikhoma unako ukuthenga ezinye iilekese yonke imihla (isibini imihla, sweet). Kanye ngeveki bathi ngaloo mini iintlanzi. Ukuba uziva ulambile, uya kunceda ukuba yome iziqhamo. Gcina i-apile eyomisiweyo okanye uyawathena. Ngaphambi kokuba kudliwe, udle-apile enkulu, kulungile luthoba imizwa Wawuzalisa esiswini. Yitya rhoqo, kodwa ngokuthe ngcembe, kangangoko - amaxesha 5 ngemini. Kwaye ulahle ityuwa.

Oogqirha edume ombhaxa

Khetha professional ngokwenene ayikho lula ngolo hlobo. Namhlanje, phithi nje ngendlela enempilo kunye nomzimba mncane, nemini ngoko, imfuno oogqirha kweli cala iya isanda emini. Ngako oko, kukho inani elikhulu yeengcali engathethekiyo nabakulungeleyo ukuba ngokuphandle intloko zabantu etsala imali. Ngoko ke, qiniseka ukuba imibuzo ngaphambi kokuba ufune uncedo. Makhe sibone ukuba yintoni zokudla eMoscow bafanelwe ithemba lakho.

Lydia Ionov, nutritionist kunye nezemidlalo ugqirha, kwengqondo. Ke impumelelo enkulu usebenzisa neuro-kweelwimi kweenkqubo. Iindleko thethwano - 5200 engange.

Akukho Anatoly the ngaphantsi odumileyo. Lo gqirha ngokusondeleyo ukufunda iimvavanyo zegazi, kwakunye amandla akho lokwenene. Nutritionist chonga iimveliso apho igazi unika ukusabela okwandileyo, malunga nje zamavumba nezidlo. Emva koko, yena uluhlu ebomvu iimveliso, okt ezo ezingenako zisetyenziswe iinyanga 3-4. Iqulunqe uluhlu eluhlaza. Umzekelo, kusasa okutyayo iziqhamo ngeekiloj kwemini - cottage itshizi, amaqanda, amandongomane, intlanzi, ngokuhlwa - nomvuzo inyama. Uthethwano kunye iimvavanyo zibiza malunga 15,000 engange.

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E Moscow, kuba "Clinic ukunciphisa umzimba" kwi Warsaw kuhola wendlela. Apha kuthatha isazi Aleksey Kovalkov. Injongo ukubuyisela nethe iindlela emveli zokutya. Ngamandla icebisa ukuba izongezo ezahlukeneyo ukunciphisa umzimba. Uthethwano iya kuxabisa 5000 engange.

yokubonisana isazi lunokwenzeka kwaye kwi-Centre for imizwa Medicine. Isebenzisa i kakuhle ezaziwayo elikomkhulu nguMargarita koroleva. Ucebisa usebenzisa izidlo uphuphu, usele amanzi kwaye afunde ebusuku. Ukongeza, Ucebisa indawo uvuyo ukutya ophilileyo. A Utyelelo kwiziko uguqulwe yiholide lenene, emangalisa usonga chocolate kunye 'ibhokisi "kwamnandi kunye salads yokutya kunye womnqatha ze nut cutlets, ezo zilungiselelwe ngokusekelwe enye zokutyela.