Indlela yokugcina ubunzima emva kokulahlekelwa isisindo: isiluleko sezilwanyana. Indlela yokugcina ubunzima emva kokuzila?

Ekugqibeleni, izikali zibonisa isibalo esilindelwe ixesha elide, kwaye umi phambi kwesibuko, ujabulele isakhiwo sakho esithandekayo somzimba. Yeka mnandi umzuzu! Kodwa ngaba kungekudala ukuphakamisa iiglasi? Mhlawumbi ngoku kulungele ukuthatha iindawo eziphakamileyo kunye nokucinga malunga nendlela yokugcina ubunzima emva kokulahlekelwa isisindo?

Amantombazana amancinci amaninzi, anesimo esihle kakhulu, aqinisekisile ukuba ukunyuka kwesinye isipho esivela ngasentla. Abanye bacinga ukuba i-silhouette enhle yinto engaphezulu kweentlawulo zendalo. Kodwa inyaniso ihlala - kunye nokuvumelanisa, ukudideka okukhulu kwabathandi abaninzi abangaboni izizathu zangempela zokungaphumeleli kwabo, ngenxa yeemeko ezininzi ezidalwa ngumnikazi womzimba (ngokufanayo, ngokulandelelana, kunye neekhilogram ezingaphezulu). Ukubonakala kwangaphandle (ukuma, ubunzima, umthamo) ngokuthe ngqo kuxhomekeke kwimisebenzi yomzimba, umgangatho wesondlo kunye nomoya wengqondo. Ngomntu umntu unako ukutshintsha ngaphaya kokuqaphela, ukuguqula into ejikelezayo, nokuguqula, ukulahla konke ukugqithisa. Ngenxa yoko, ukulahlekelwa isisindo kanye, awuziboneleli ngokulinganayo kubomi bakho bonke, kuba umzimba omhle uyinkqubo engakhathali yokunyamekela impilo nembonakalo yakho.

Shintsha indlela ophila ngayo

Kukho iindlela ezahlukeneyo zokufezekisa iimilo ezintle kunye nezifanelekileyo. Ukuba awukwazi ukugcina ubunzima emva kokutya okuncinci kumanqatha okanye i-carbohydrate, ngokokuqala into ekufuneka ukwenze ukutshintshela kwisondlo esifanelekileyo. Le ngcebiso ibaluleke kakhulu kulabo abangazange balandele ukutya okufanelekileyo ngaphambi kokutya, okunengqiqo, kuba inyaniso yokuba umntu ubona imigaqo yokutya okunomsoco uthetha ngokungabikho kwamakhilogremu angaphezulu. Kwaye ngoko, ukuba ungumnini wabo, ukutya okuchanekileyo ngaphambi kokuba ukutya kungabi ngumbuzo.

Makhe siqwalasele indlela yokugcina ubunzima emva kokunciphisa ubunzima, ukujonga imigaqo yemigangatho ebalulekileyo ejoliswe kwimpilo esemgangathweni enempilo, ebonakalayo ngokukhululeka ngokomqondo.

Umzi No. 1. Ngokutya

Ukutya rhoqo kwiincinci ezincinane (umyinge wama-5-7 amaxesha ngosuku). Ukutya kufuneka kuphucule, kufune ukutya ngokugqibeleleyo, kwaye uqedele isidlo kunye nombono omncinci wokuzila.

Umgangatho # 2: Ngokutya kwasekuseni

Abanikazi beefom ezinomdla bavame ukuvuswa ngokutya okulambileyo, okubonisa ukuba imetabolism enhle. Ukutya abantu abanempilo ngumthombo wokuzaliswa kwamandla asetshenzisiweyo, kwaye akunjalo ukukhetha ukuxhoma.

Umgangatho # 3: malunga Nezidingo

Abantu abancinci bayazi kakuhle kakuhle impendulo kumbuzo wokuba ugcine isisindo ngokuqhelekileyo, ngaphandle kokuphazamisa ukuvisisana okukhoyo kwimeko enobudlelwane nomzimba. Akunakunyulwa okanye adle inkampani, kwaye abayinyanzeli (kwaye ngamanye amaxesha abayivumeli) ukuba badle into engachaphazela kakhulu imeko yabo yempilo. Kwaye, ngexesha elifanayo, abantu abanomfanekiso omhle bahlala bexhamle ngeesekese ezisebenzayo ngaphandle kwesavo esivusayo, ekubeni ukutya okuhlwayileyo abayithandayo ngumthombo onamandla kwaye uncedo.

Umgangatho # 4. Kwiimpawu zengqondo, okanye Indlela yokugcina ubunzima emva kokutya / ukutya ngokusisigxina

Ukukrazula umkhuba wokutya ngokutya ngenxa yeengxaki, kuyimfuneko nje ukuba ungayithinteli ukukhungatheka kwakho, ukuthukuthela okanye ukudabuka. Kubalulekile ukuba uvumeleke ukuba ufumane yonke imvakalelo yeemvakalelo ezingaphandle, kwaye ungabambeli imiva. Yaye ukuba ulonwabo lugqitha umphefumlo wakho, ngoko kubonakaliswa kwalo kukho inamba enkulu yokukhetha okufanelekileyo kuwe.

Umzi # 5. Indlela yokugcina ubunzima emva kokulahlekelwa isisindo, ukuhlala kwindawo yokulala

Ubusuku - ukulala, nokulala-ukuphuhliswa kwe-somatotropin (ngendlela eyahlukileyo, i-hormone yokukhula), evuselela ukulahleka kwesisindo. Ngoko ke, ukugcina ubunzima, kunele ukuhambelana nokutya okunokulinganisela nokulala.

Ukwenza le miqobo ilula kakhulu - kuyimfuneko kuphela ukuphinda iintshukumo ezithile ngosuku ngalunye iintsuku ezingama-21. Emva kweeveki ezintathu, le miqhelo ephakamileyo ngasentla iya kuba yinxalenye yobomi bakho. Emva kokudlula ixesha lokulinganisa, uya kuziva zonke iingenelo zokuphila ngendlela enempilo kwaye uqaphele izinto eziphambili zabantu abathandekayo (ukuba sele uhlala kuzo, uhlala kuphela ukuqinisa umphumo). Ezi zithethe zithuthuzela, ubuhle kunye nokuzonwabisa.

Ukuphendukela kwisondlo esifanelekileyo

Cinga indlela yokugcina ubunzima emva kokutya ngenxa yesondlo esifanelekileyo. Masiqale ngezi ngcebiso:

1. Kususela emva kwe-7: 00 ntambama inqanaba lokunciphisa umzimba limisiwe kakhulu, emva kwexesha eli cetyiswa ukuba unciphise ukutyiwa kokutya okunzima. Emva kweyure, ukutya kukugxininiswa ngakumbi, kuhlehliswa ngohlobo lweepounds.

2. Ukutya okunye akufuneki kudlule i-250 ml (enye indebe ephakathi) - ubungakanani abukhulu, kodwa kunele ngokwaneleyo, ngokukodwa kubonelelwe ukuba kubanzi ukuba yonke imihla kufuneka yenziwe okungenani sixhenxe. Ukutya okuxhatshazwayo kukuncedisa ukukhawuleza kweenkqubo zokuxilongwa, ukuqinisekisa ukulahlekelwa kobunzima obuninzi (ukuba kukho) okanye ukuzinzisa.

3. Umele ucwangcise imenyu kusengaphambili ngosuku ngalunye okanye ngeveki.

Masenze inkqubo esondeleyo yokutya okunesondlo kwiveki, ukucinga indlela yokugcina ubunzima emva kokuzila ukudla (ukunyanga) okanye ukutya.

Yafutshane. Isidlo sasekuseni

Ukutya komntu onempilo akukwazi ukwenza ngaphandle kwe-croup. Ngokomzekelo, ukutya i-oatmeal okumnandi ekuseni, kwanele ukuthabatha izipuni ze-3-4 zeengqayi, uthele amanzi abilayo, faka ama-berries okanye ii-apula, i-sinamoni, ama-walnuts ama-2-3. Olu khetho lusetyenziso lokutya olufaniswa ne-oatmeal ebisi. Izondlo zithetha ukuba xa uqala usuku kunye nesidlo sasekuseni esilungileyo, umbuzo wokuba ubeke isisindo emva kokulahlekelwa isisindo, ulahleka ngokwawo. Kubalulekile ukuba uqaphele ukuba izazinzulu ziye zabonisa ixesha elide ukuba ukutya kwasekuseni kubaluleke kakhulu ekudleni.

• NgoMvulo-oatmeal kunye nemifuno kunye nemifuno.
• NgoLwesibini - i-rice porridge kwi-milk coconut.
• NgoLwesithathu - i-porkwente ye-buckwheat ne-basil ne-broccoli.
• NgoLwesine i-rice porridge kwijusi (umzekelo, i-apple).
• NgoLwesihlanu - i-porridge enobusi namaapulo.
• I-Herculean porridge enezinyosi namaapulo

Wesibini isidlo sakusihlwa

I-snack yokuqala ingasebenza njenge-apula eluhlaza, amajikijolo, izithelo ezintsha, i-cottage shiese okanye i-yogurt.

Isidlo. Wesithathu isidlo

Isidlo sinqweneleka, kodwa asiyiyo isidlo esinyanzelo, esasetyenziselwa ukuhlwa sasemini. Isitya sesibini kufuneka siquke imveliso yesiprotheyini, njengentaka okanye intlanzi, ixhaswe ngongqolowa yemifuno.

• NgoMvulo - i-cutlets yenkukhu kunye nemifuno.
• NgoLwesibini - inyama yomrathisi kunye neklabishi (imbala, i-broccoli okanye i-savoy).
• NgoLwesithathu i-pike-perch kunye nefennel kunye nemifuno.
• NgoLwesine - i-veal ebilisiwe kunye nemifuno.
• Ngomso weLwesihlanu nge-apula lwesardard kunye ne-leek.

Ngomso wamva

Ii-almonds, i-walnuts okanye izithelo ezomileyo.

ISidlo

Isidlo sakusihlwa kufanele sibe lula. Ientlanzi kunye nesaladi eluhlaza okanye imifuno yokulondoloza imifino isebenza njengesidlo esihle kakhulu.

Indlela yokugcina ubunzima emva kokulahlekelwa isisindo. Iingcebiso zeDetetitian

Umdla wesondlo owaziwayo uMargarita Koroleva encwadini yakhe ethi "Ukupheka okulula kwimpilo ephilileyo" uthetha ngokubaluleka kokuqonda into eyenziwa ngumntu. Ugqirha uthi ukuze ulahlekelwe isisindo kwaye ugcine ifomu efunyenwe ixesha elide, kufuneka uqwalasele izinto ezibalulekileyo ezibalulekileyo kwixabiso: inani lamandla asetyenziswe ngexesha lokuzikhandla ngokomzimba, kunye nomlinganiselo wamandla afunyenwe ekudleni. Isondlo sokutya sisinxininisa ukuba ukunciphisa okulula ukusetyenziswa kokutya akusiyo i-panacea, kuba imigaqo yokutya okunempilo ibandakanya ukudibanisa inani elithile elimele lilandelwe rhoqo.

Ezinye iingcebiso

Emva kokufezekiswa kwexesha elide lomzimba ngeendlela ezahlukahlukeneyo zokutya, nokuba ukwanda kancinci kwesisindo akusiyo iindaba ezilungileyo. Cinga indlela yokugcina ubunzima emva kokutya ("ama-petals 6" okanye i-fat fat / carbohydrate ephantsi - isitshixo asibalulekanga), emva kweziphakamiso ezilula:

1. Qala idayari yokutya, ukuze ungabuyeli kwimikhwa emibi. Zonke iiiveki ezingama-3-4 zichitha imihla yokulawula, ubhale yonke into oyidlayo kwiintsuku ezimbini okanye ezintathu. Ngoko unako ukuqinisekisa ukuba awubuyelanga kwiindawo ezindala kunye nemikhwa. Kubonakala i-snacks ephezulu yeekhalori kwikhetho eliphilileyo kunye nelincinane.

2. Inketho elandelayo yokuphendula umbuzo wendlela yokugcina ubunzima emva kokulahlekelwa kwindleko ngokukhawuleza kukunyusa i-caloric intake yokutya. Ukuze ugweme ukuhlaselwa okungafunekiyo kwindlala, wongeza kwi-carbohydrates yakho ephilileyo yokutya, umzekelo, isonka esipheleleyo sesonka kunye neeprotheni ngendlela yeentlanzi.

3. Emva kokuba uvumelekile ngokwengeziwe, cwangcisa imifuno yokukhulula imifuno. Ngoko, ukulahla i-slag eqokelelwayo, uya kugcina inqanaba elincinci lenkqubo yokuxilisa.

Endaweni yokugqiba

Ukufumana izibane ezikhawulezayo kunye "nezikhuthazayo" iziphumo, yakha kwakhona ukutya kwakho kwansuku zonke uze ukhohlwe malunga noxolo olumnandi.