Indlela yokulahlekelwa isisindo ngeekhilo ezili-7: imenyu, ukutya kunye neengcebiso

Ingaba njani kwinyanga ukunyuka ngesisindo nge-7 kg? Ngendlela, ilula kakhulu. Ubunzima bomntu buxhomekeke ekusebenzeni kwamandla amaninzi kunye nokutya kunye nokusela kunye nokuba kusetyenziswa kangakanani (kutshisa) ukusetyenziswa kakuhle kwazo zonke iinkqubo ezibalulekileyo zomzimba. Ukuba inani leeteksi ezidliwayo lilingana nenani elidliwayo, ngoko ubunzima buhlala buzinzile. Ngako oko, ngaphezulu kokudliwa (ukuba ukugeleza akunyuswanga), ubunzima bunokuba. Ubuninzi beekhalori ziguqulwa zibe ngamafutha kwaye zigcinwe emzimbeni. Unokulahlekelwa iikhilogram ezili-7 ngenyanga xa udla iikhalori ezimbalwa kunokuba ungayisebenzisa. Ubunzima buqala ukuhla, njengoko umzimba uphoqeleka ukuba usebenzise amanqatha ayo okufumana amaninzi ukuze ufumane amandla angaphezulu.

Ulwaphulo lwekhalori

Ukulahlekelwa iikhilogram ezili-7 ngenyanga, udinga ukulahleka kwekhalori. Njani ukuphumeza oku? Njengoko kubhalwa, kuyimfuneko ukutya ukutya okunokwakhokori ophantsi kwaye ungene kwimidlalo. I-kilogram enye yeoli iqukethe malunga ne-7000 iikhalori. Malunga nama-600-800 khalori atshiswa ngexesha lokuqeqeshwa kweeyure. Ukwenza izibalo ezilula, kunokuthi kungenxa yeentsuku ezili-10 zemidlalo esebenzayo, ungalahlekelwa iigramu ezilishumi zeenqatha kuphela. Nangona kunjalo, iingcali azicebisi ukunciphisa umzimba ngokukhawuleza. Ubukhulu kufuneka buhambe kancane kancane. Ukulahlekelwa isisindo ngaphezu kwekhigram ngeveki, unokulahlekelwa izicubu ze-muscle, ungatyebisi. Ukulahleka kwesisindo akuzinzileyo, ngoko ke ukhetho olufanelekileyo luya kuba lulahleko oluphakathi kwe-0.5 ukuya kwi-1 kg ngeveki.

Ukutshintsha indlela yobomi ngonaphakade

Ingaba njani kwinyanga ukunyuka ngesisindo nge-7 kg? Abanye abantu banciphisa isisindo ngokutya okunzulu ixesha elifutshane. Nangona kunjalo, xa isidlo siphelile, bavame ukubuyela kwimichilo yabo yokutya, kunye nabo babuya kunye neepounds. Yintoni ekunqongophala kwezidlo zexesha elifutshane? Inyaniso yokuba iintsuku ezimbalwa umzimba awunaso ixesha lokusebenzisa ukutya okunempilo, kodwa ungaphutheli ixesha eliyingozi lokutya. Ngoko ke, ukuba utshintshe indlela yakho yobomi, kungcono ukwenza oko kwixesha elide. Indlela yokuphila iquka ukutya kunye nokusela, umgangatho wokutya, ukutya kunye nomyinge womsebenzi wokwenyama.

Ukukhuthazwa kubalulekile

Ukunciphisa ubunzima nge-7 kg kwiinyanga ezimbini okanye ngaphantsi kwaye ngexesha elifanayo ukugcina iziphumo ziphumelele, kufuneka ukuba ukhuthaze ngokwaneleyo, ngokwenene, ukuzama ukuphucula zonke iinkalo zobomi. Isicwangciso sokulahlekelwa kwesisindo siza kusebenza kuphela ukuba kukho umnqweno omkhulu wokunciphisa umzimba, kwaye kukho ukuqonda ukuba ukugqithisa ngokweqile kunye nokunyamezela kuyinkathazo yangempela kwaye ibeka umngcipheko wempilo. Isiluleko esincedo siya kubhala ngokubhaliweyo ngezizathu apho kugqitywe isigqibo sokulahlekelwa isisindo ngeendlela zonke. Yiba uluhlu olubonakalayo njengesixhobo esihle kakhulu sokukhuthaza.

Cwangcisa iinjongo kunye nexesha eliyimfuneko

Xa ukulahlekelwa isisindo kubalulekile ukuzibeka umgomo ocacileyo wokulahlekelwa ubunzima. Ingaba njani kwinyanga ukunyuka ubunzima ngo-7 kg, 10 kg okanye ngaphezulu? Abanye abantu bavame ukufezekisa ubunzima obufanelekileyo ngexesha elifutshane kakhulu. Ukunika amandla yinto enomdla, kwaye xa ubeka izinto ezingenakuzibekezelela, uze ungaboni utshintsho olulungileyo, ke ukuphoxeka kuza. Ishedyuli yokulahlekelwa isisindo kufuneka ibe yinto engokoqobo, nganye, nokuba yincinci, impumelelo iya kukhuthaza kwaye ayiyi kuvumela ukuba izinikezele ngaphambi kwexesha. Umzila walo omde ukuya kumntu ochanekileyo unokwahlula kwiinqanaba eziliqela, umzekelo, unokuzibeka umgomo wokulahlekelwa isisindo ngama-7 kilogram kwiiveki ezi-4-6 ezizayo. Xa lo mgomo uphumelele, unokuzibeka omnye, njalo njalo.

Ukulahleka kwesisindo

Kwabaninzi abantu abanomzimba ophezulu, inzuzo yezempilo iya kuba yilahleko ye-5-10% yesisindo sokuqala. Umzekelo, ukuba umntu ulinganisa iikhilogram ezili-100, ukukhupha i-5-10 kg kuya kudala ixesha elininzi elihle, njengento yokuphucula, ukuphuculwa kweentlalo-ntle, ukungabikho kokuphefumula okunye nokunye. Ukulahleka okunjalo kuya kuzinza kwaye kukuzuzise ngokubanzi kwimpilo, nangona kungengomlinganiselo ofanelekileyo ofanayo. Ngaba ngokwenene ukulahlekelwa yi-7 kg ngenyanga? Ukuphononongwa ngabantu abaye bathetha ngokugqithiseleyo iinkqubo zokuguqulwa komzimba wabo, njengomthetho, bathi akukho nto inokwenzeka.

Zonke ngokutsho kwesicwangciso

Ukongezelela ukubeka iinjongo zokulahleka kwezinto ezibonakalayo, kuya kuba luncedo ekuphuhliseni isicwangciso senkqubo esicacileyo sokuziva oko kuza kuba nefuthe elikhulu kwiinguqu zemizimba. Ngokomzekelo, ukuba iqela lekhekhe lidliwa imihla ngemihla, ngoko icebo ukwenza ukwenza utshintsho oluthile, ukunciphisa oku kuluphindwe kabini ngeveki. Kubalulekile ukwenza konke ngokuthe ngcembe, ngaphandle kokungenisa umzimba wakho kwiimeko ezixinzelelekileyo, kuba ukuba uyazigwema ukuba udle i-tsholetele ngonaphakade, iya kuba yinto efunwayo kakhulu. Njengoko bathetha, isiqhamo esinqatshelwe sihlala sisithande. Kodwa ukuba uyazi ukuba oku akusiyo isidlo esinqatshelwe kwaye ngezinye izihlandlo ungadla isuntsuku ngosuku (kungekhona i-tile yonke!), Ngoko ke unganciphisa ukukhanga kwamaswidi amonakalo. Inketho efanelekileyo iya kuba yinto yokubuyisela iilekese ezingenasiphelo (iifomber, iikiki, iigwele kunye nokunye) ezinezityalo (izithelo, amajikijolo). Kule meko, akukho mbuzo kunye nomyinge, kuba nangona udla ii-apula ezintathu endaweni enye, akuyi kuba nengozi, okungeke kuthiwe, umzekelo, malunga namaqebelengwane. Kwaye akuyi kuba yinto yokutya: ungalahlekelwa iikhigramgram ezili-7 ngenyanga ngokwenza amanyathelo amancinci, ngokuthe ngcembe utshintshe indlela yakho yokuphila ngaphandle kokuqaphela.

Uqobo lo mfundisi

Ukuqala, unokubeka iliso ukutya kwakho kwangoku. Ukwenza oku, udinga idayari, ukurekhoda yonke into oyidlayo kunye nokusela, kunye nexesha lokutya. Faka yonke into, kunye nokutya okuncinci. Kwiveki kamva ezi ngxelo zihlaziywa ngokuzimeleyo okanye zidibene nomdla wesondlo. Ngendlela echanekileyo, zonke iintsilelo ziya kubonakala ngokucacileyo, eziza kupheliswa emva koko. Ukuze ulahlekelwe isisindo, kufuneka nje udle iikhalori ezingaphantsi kunezinto zokutya ezikhoyo.

Iingcebiso zokutya

• Ukunciphisa umzimba, kufuneka udle, kodwa akusiyo yonke into ecacileyo ngokungakhethiyo. Ukutya kufuneka kube nempilo kunye nokulinganisela.
• Ukutya kufuneka kufake i-fiber kunye ne-carbohydrates edibeneyo (isinkwa esingengqolowa esipheleleyo, irayisi e-brown kunye ne-macaroni yeentlobo eziqinileyo, i-oats, i-peas, i-lentils, iinkozo, iimbotyi, izithelo, imifuno).
• Ukunciphisa ukusetyenziswa kokutya okunamafutha, njengenyama enamafutha, i-cheeses, ubisi olupheleleyo, ukutya okuthosiweyo, ibhotela njalonjalo.
• Into efanelekileyo yokutya yintaka. Ukupheka kufuneka kube ngaphandle kokusebenzisa ioli, ungabhaka kwi-oven okanye isibini.
• Iingxowa azikwazi ukuzaliswa nge-mayonnaise kunye neoli ye-sunflower, kodwa ngeoli yeoli, i-cream e-fat-fat sour or juice.
• Gwema ixabiso lokusela iziphuzo kunye nokutya ezifana ne-tshokoleta, ii-cookies, ii-cookies, iinqebengwane. Naluphi na ishukela kunye namafutha aqulethwe, ayinanto kunye neekhalikhi ezinkulu. Ukuzonwabisa kuphela ngomzuzu, kodwa akukho mqondo kumzimba.
• Kubalulekile ukuthobela ukutya, kufuneka kube ncinane ukutya okungenani ezintathu, kwaye, ukuba kuyimfuneko, ukutya okuniwayo ezimbini
• Akunconywa ukuba weqe isidlo sakusasa, isidlo sasemini okanye isidlo sakusihlwa. Ukuzila ukutya ngemini kuhamba ngokuhlwa ngokutya.
• Kuya kuba luncedo kumzimba ukuba ugweme ukutya okunesonka kunye nokutya okucoca. Xa upheka, ukutya kufuneka kufakwe isetyu imizuzu emihlanu ngaphambi kokupheka.
• 2-3 ngeveki kufuneka uzame ukutya iintlanzi, kubandakanywa amanqatha (i-herring, mackerel, i-sardines, i-salmon, ityhuna).

Ndinokulahlekelwa njani i-kilogramgram ezili-7 ngenyanga: imenyu yesondlo seveki-4

Iveki inombolo 1

Umsebenzi: ukwandisa inani lokutya ukuya ezintlanu (isidlo sakusasa, ukutya, ukudla kwasemini, ukutya okuninzi, isidlo sakusihlwa) kwaye ungabandakanyi kwimveliso enobungozi yemenyu (iipopu, i-buns, iigakes, i-soda e-sweet and so on). Njenge-snack - isithelo.

Iveki inombolo 2

Kwimisebenzi yeveki yokuqala yongezwa ngokugqitywa ngokupheleleyo okufakwe kwinqwelo yokutya kweoli, kunye nawo onke amafutha emvelaphi yezilwanyana (ibhotela, isinqumelo, ukhilimu omuncu). Ngomhla kufuneka udle i-saladi emi-2 kwimifuno.

Iveki inombolo 3

Oku kulandelayo kukushiya inyama enamanqatha, ukuyibeka ngentlanzi nakwezinye iintlanzi zasemanzini, amathanga enkukhu athatyathwa yinyosi yenkukhu. Omnye kufuneka azame ukuqinisekisa ukuba isidlo esinye asidluli kuma-250-300 amagremu.

Iveki inombolo 4

Kukho izithintelo ezingakumbi: ungadla itiye kuphela ngaphandle kweshukela, i-porridge (isidlo sasekuseni), i-cottage ushizi, amaqanda, iintlanzi kunye nealadi zemifuno. Ekuseni ungadla isonka esincinci sesonka esipheleleyo. Kusuka kwikhofi kunye nejusi yeziqhamo kuyakufuneka ulahle, ubeke endaweni yamanzi kunye nemifuno yemifuno. Izinsuku zokugqibela zokutya zibhekwa njengendlela yokuphuma kwaye zibaluleke kakhulu. Ungadla phantse yonke into, ngaphandle kokutya "okungenalutho" kunye nokutya okonakalisayo, ngelixa ubona ukutya kwexesha elihlanu. Iingcebiso ezifanelekileyo zokulungisa iziphumo aziyi kukhulula isisu: ukukhonza omnye akufanele kube nobunzima obungaphezu kwama-200 amagremu kubasetyhini kwaye bangabi ngaphezu kwama-300 amagremu amadoda.

Njengomthetho, ukutya okufutshane kwexesha elifutshane kuyiminyathelo engemva (ndilahlekelwe isisindo nge-1 kg - ndafumana i-2 kg). Ingaba njani kwinyanga ukunyuka ngesisindo nge-7 kg? Okokuqala kufuneka ube nesineke. Ngakolunye uhlangothi, kubonakala kukude, kodwa ngokwenene inyanga ayikho ixesha elide. Ngamanye amaxesha unyaka uza kubhabha - awuyi kubona. Eli xesha linokuthi libheke njengenyathelo elihamba phambili, elizayo eliza kubakhokelela kwisisindo esihle kwaye sivumele ukuba sihlale.
Ngeli xesha, ungakhathazeki ngokuzikhandla ngokomzimba, ukuhamba ngeeyure enye ngosuku okanye ukutyelela echibini ukuqala kuya kuba ngokwaneleyo. Ukulungiswa kwakhona kwemikhwa yokutya kubaluleke kakhulu. Imenyu ifanele ibe nokulinganisela kunye eyahlukeneyo.