Indlela ukuba ndiphilise indoda? Iingcebiso namacebo

Indlela ukubuyisa umntu? Lo mbuzo amaninzi wabuza yi guys abatsha yokwakha asthenic, abo bafuna ukuba amagxa ezinkulu, iingalo, esifubeni, emqolo iinyonga sokumpompa. Kodwa abantwana azisoloko wazi ukuba ungaziqalisa nendlela ukwenza ukuze bafumane ubunzima kwezihlunu apho. Ezinye iingcebiso kunye nengcebiso lesondlo enikwe kweli nqaku.

I "iibhloko zokwakha" eziphambili ekugqibeni ukuba ndiphilise indoda - ukutya kakuhle ezicwangcisiweyo, phezulu-osidingayo, uqeqesho nonolwazelelelo yesiqhelo yemihla ngemihla.

ukudla

Indlela ukuba ndiphilise indoda? Okokuqala, kufuneka sinikele ingqalelo ngakumbi isondlo. Xa ukutya kufuneka iimveliso protein ngokuyimfuneko langoku, kukhethwa imvelaphi izilwanyana (ezifana wendele ngcono ngumzimba). Kunokuba ibe amaqanda, inyama, libya-fat iintlanzi. Qiniseka ukuba sifake ukudla menu okuneekhabohayidrithe. Nika kuqalwa ngabo izitya zityebi kokubizwa-"slow" iikhabhohayidrethi - na oatmeal, ipasta, nesonka esibizwa.

Nika ingqalelo eyodwa kolunye izitya, udle irayisi ngakumbi, buckwheat, amazimba, oatmeal. Yitya imifuno kunye neziqhamo fresh - Nangona azinamgaqo okuninzi lweekhalori, kodwa atyebe iivithamini kunye neeminerali inxaxheba kwiinkqubo metabolic. Kubalulekile ukuqonda ezichaphazela zendlela kwakhona ngayo le ndoda. Qiniseka ukuba ukucwangcisa phandle menu lakho ukuze ikhefu phakathi izidlo eziphambili ayemancinane - akukho ngaphezu kweeyure ezintathu. Ukuba awufuni ukufumana isidlo epheleleyo - imivalo izimuncumuncu, iziqhamo ezomisiweyo, iibhanana.

Breakfast kufuneka okunesondlo - oko kunika amandla imini yonke. Ukhetho engcono kungaba kuye isidudu. Wena uyifaka amandongomane, itshizi, iziqhamo ezomisiweyo okanye oyile. An ngobuwena elihle. cereal njengosula isitya icala kuphela intendana kuphekwa cutlet inyama okanye awomphunga. Ngoko ke, nesidlo iza kubonelela iibhloko zombini amandla kunye nokwakha imisipha.

Lunch kwakhona i "ibhloko yokwakha 'ezibalulekileyo umba ukuba abuyise njani le ndoda ngokukhawuleza. Qiniseka ukuba ukutya izidlo ezithathu. Uyacetyiswa ukuba baphumle elithile emva kwemini, zivalele ngcono ukutya kunye nezondlo waya ukukhula kwezihlunu.

Dinner Kuyancomeka ukwenza protini. Eat kufuneka ibe ungadlulanga owe-19,00. Ebudeni ubusuku neprothini eli wendele kwaye asetyenziswe "wokwakha" ye izihlunu.

Phakathi eziphambili, izidlo eziphambili asele protein (protein) cocktails. Baya zingathengwa ekhemesti okanye ivenkile yezemidlalo ezizodwa. Ebudeni ukuzilolonga, asele unxano elungileyo quencher. Nakuba kunjalo, kufuneka ukuba ufumane uziqhube - kungenjalo kuya kuba nzima ukujamelana nazo isisu ngokupheleleyo.

uqeqesho

Phambi kokuba baqale ukwakha ubunzima, ubonane ngumqeqeshi abanobuchule. Kubalulekile ukucacisa inkqubo yoqeqesho ukusebenza iqela elinye kwezihlunu. Kwiintsuku ezilandelayo, uya uphumle kamnandi uze ukhule.

endiyenza imihla ngemihla

Qiniseka ukuba ukuqala kwiintsuku nje ezimbalwa yokuphumla. Ngeli xesha umzimba isazama ngokukhawuleza kwaye izihlunu nobunzima ukunyuka. Musa ukulibala malunga iphupha ngokupheleleyo. Ngelo xesha naye ngokunzima ukwakha ijwabu kwezihlunu. Ngethemba lokuba la macebiso kuya kukunceda ukusombulula ingxaki ngokukhawuleza kangakanani ukuba ngcono le ndoda, ukuba izihlunu ezintle ukwanda.