Indlela yokunciphisa umzimba ngaphandle kokutya ekhaya? Ukunyuka kwesisindo ngaphandle kwesidlo

Xa umntu ebuza ngokwakhe ukuba alahlekelwe isisindo ngaphandle kokutya ekhaya, uhamba ngendlela efanelekileyo. Ngokuqhelekileyo, abafazi abancinci bacinga ngale nto, abazama ukutya okungaphezu kweyodwa, kodwa ubunzima bobuhlungu babuyisela emva kwesiteleka sokulambile. Akumangalisi nto - ininzi yezidlo ezidumiweyo zilungiselelwe ngendlela enokuthi ulahlekelwe ngumzimba ngokwenani leeksi ngexesha lexesha, kodwa uza kuphinda ubuyekeze ubunzima ngokuphindaphindiweyo.

Kutheni ungadli ukutya ukutya?

Awukwazi ukugxeka abadali bezondlo kule ndawo - ukuba uyabukela ngokwenene izigwenxa, ke makabe ngumama okanye isakhiwo somzimba wakho. Emva kokuba uqale indlela ekhethekileyo yokutya, apho ufumana khona izondlo ezincinci (ngokuqhelekileyo i-mono-diets) okanye unciphise iikhalori, umzimba wakho ufumana umyalelo wokugcina iindawo zokugcina iioli ezikhoyo-kuba zibaluleke kakhulu ukugcina yonke imisebenzi yobomi. Imisipha kunye namanzi emzimbeni wakho akusiba nesihawu - kunye nezidlo zizinto ezixabisekileyo ezihambayo, kodwa ioli eyanzisayo ihlala. Kumele umise ukutya, kwaye umzimba uhamba ngesivinini esiphezulu uqala ukufumana ukutya, ukuqokelela ngokunyanisekileyo amanqatha. Nantsi inkqubo elula kwaye enengqiqo, ichaza ukuba kutheni kunzima kakhulu (cishe akunakwenzeka) ukulahla ubunzima obuninzi ngokutya. Ngaba ukulahlekelwa ubunzima kunokwenzeka ngaphandle kokutya ekhaya? Kakade! Kwaye ukulahleka kobunzima obuya kuchaneka, kusebenze kwaye kude ixesha elide.

Kutheni iipilisi zingasebenzi?

Ukuba sele sele ufumene isenzo sokupapashwa ngokubanzi, kufuneka ulahlekelwe ubunzima obuninzi, ngokuqinisekileyo uyazibuza ngoku: "Indlela yokunciphisa umzimba ngaphandle kokutya kunye neepilisi ngokukhawuleza ekhaya?" Iibhilethi azikho i-panacea nje ngenxa yokuba ayisebenzi! Cinga ngawe - kungakhathaliseki ukuba zibiza njani izidakamizwa ezichanekileyo, zithengele ukuba ziza kwenzeka. Okwangoku, izigidi zabantu kwiimeko zonke zifumana ubunzima, kwaye ukukhuluphala kunokuphakanyiswa kwinqanaba lomkhuhlane. Kutheni ungazithengi iipilisi zemilingo kwaye ungakhathazeki? Kungenxa yesizathu sokuba kungasungulwa (okanye sakhiwe, kodwa sigcinwe ngokucophelela). Amachiza afanayo athengiswa kwi-pharmacy, asinayo impembelelo.

Abanye babo balingisa ukuvakalelwa, ukukhawuleza ukukhawuleza isantabolism kunye nemilinganiselo ye-metabolism, kodwa konke oku kusebenze ngokuphumelelayo njengabantu abakhulu kakhulu. Ukuba unciphisa ukutya, qalisa imidlalo, uza kubona umphumo weepilisi, kodwa uyavuma ukuba uya kuyibona, nangona ungasebenzisi iziyobisi ezongezelelweyo. Ngenxa yoko, ukulahlekelwa isisindo ngaphandle kokutya ekhaya kuya kwenzeka ngaphandle kokuthengwa kwamacwecwe - kungekhona ukuba kunokwenzeka, kodwa kuya kuzisa umphumo wangempela nexesha elide.

"Iminyango" yomzimba omhle nonempilo

Ukunciphisa umzimba ngaphandle kokutya kunye nokulimaza kwimpilo ekhaya - yilelo nto ibhinqa kufuneka ibeke phambi kwabo, ukuba ifuna ukuba yinto enhle rhoqo, kungekhona ixesha elithile. Izinto eziphambili eziza kukuvumela ukuba ube mncinci kwaye ujabule:

-ngondlo;

-indlela efanelekileyo yobomi;

Umthwalo wezemidlalo olinganisiweyo.

Le mpendulo kumbuzo othi "njani ukulahlekelwa isisindo ngaphandle kokutya ekhaya." Ukwakha ubomi bakho ngendlela yokuba ezi meko zigcinwa, uqinisekisiwe kungekhona nje ukubheka okulungileyo, kodwa ukuziva ulungile.

Kutheni kungcono ukunciphisa umzimba ekhaya?

Kakade, ukulwa nokukhanga kwakho akukhona ekhaya. Unokuya kwi-training in sports complex, ungabhalisa kumaziko enyango, kodwa ngaba ufanelekile?

Inyaniso yokuba kunempumelelo ukukunceda ukujamelana neengxaki zokunyusa ubunzima beeklinikhi ezizodwa, kodwa ngenxa yemali ephezulu. Ngaba akukuhle ukuchitha imali egcinwe kwiingubo ezintsha ngeemigangatho emitsha?

Ngokuphathelele ukutyelela "i-simulator", le mpendulo enhle kumbuzo othi: "Indlela yokulahleka umzimba ngaphandle kokutya?"

Ekhaya, ke, ungaqeqesha nanini na ixesha elifanelekileyo kuwe, nasiphi na ingubo, ngaphandle kokuchitha imali yokuhamba kunye nomsebenzi. Ehholo, akusiwo onke amabhinqa azive ekholo-ejikeleze apho kukho "Apollo" eninzi, ngoko kufuneka uthabathe iingubo ezimnandi zezemidlalo, kunye nokulungelelanisa neshedyuli yomqeqeshi.

Khawuleza ulungele ukubamba iintambo

Indlela yokulahlekelwa isisindo ekhaya ngokukhawuleza kwaye ngaphandle kokutya? Abafazi abalisithoba kwabalishumi abaphumelelanga iziphumo kuphela kuba, xa bebuza umbuzo, bagxila kwigama elithi "ngokukhawuleza". Inyaniso yokuba ufuna impembelelo ngokukhawuleza ayikho embi, kodwa kwinkqubo yokulwa nobuhle, umnqweno wokukhawuleza ube yi-swan ephezulu ayiyi kukukwenza. Zibuze umbuzo ohlukile. Umzekelo, indlela yokulahlekelwa isisindo nge-10 kg ngeveki (inyanga) ngaphandle kokutya kwikhaya. Ngokucacisa ixesha elithile, unako ukuqikelela ngokuchanekileyo iziphumo, ukuzifumana nokuzilungisa, uzakubeka ixesha elitsha - ude ufikelele kumgca wokugqibela.

Yintoni "isondlo esifanelekileyo" kuthetha ntoni?

Xa uzibeka umgomo wokulahleka kwesisindo ngaphandle kokutya, ukupheka kwezinto zokupheka kwesisindo akufanele kuxhomeke kwaye kungonakali. Ekugqibeleni, ukutya kukunye kwimihlali embalwa ekhoyo kumntu, kwaye nangona umzabalazo womzimba omhle akufanele uzinqande. Isondlo esifanelekileyo sithetha oku kulandelayo:

• Ukusetyenziswa okulinganayo kokutya.
• Umgangatho wokukhonza omnye akufanele udlule ubukhulu besundu sakho.

Ukuba ujwayele ukutya ixabiso elikhulu, ngokokuqala, awuyi kuyaneliseka kwaye, mhlawumbi, uya kuthukuthela emva kokutya, kubuza umbuzo: "Ngaba konke oko?" Nangona kunjalo, sithembisa ukuba kwiiveki ezimbini ukuya kwethathu (kuxhomekeke kukungakanani Yolule ngamandla isisu sakho) uya kulahleka omnye ukhonza ukuze uzive evakalekile.

Ngethuba losuku - ezintathu zokutya ezipheleleyo kunye ezimbini okanye ezintathu zokutyiwa. Ukutya okuzeleyo kuthethwa kuqala okanye okwesibini, okuza kukuzalisa nokunika amandla. I-snack isisityalo, isonka esinezandla okanye izithelo ezomileyo.

Ukukhanyela i-carbohydrate engonakalisayo. Asinakubiza ukususela ngoku kwaye asinayo le mveliso ngonaphakade, kodwa ukuba uyayenqaba, ubunzima buya kuhamba ngokukhawuleza. Ezi mveliso zizonke ziqule umgubo okanye ushukela, okanye zombini. Iswekile yendalo, efunyenwe kwiziqhamo, ifakwe kwisilumkiso, ngoko umlinganiselo wezityalo kunye namajikijolo ukuya kwi-2-3 ngosuku. Ukuba awukholelwa, uzama ukutya izithelo kuphela - uza kufaka iipounds ezimbalwa ngeveki.

Iidlela zokutya ezifanelekileyo

Ibhulakufusi elifanelekileyo li-omelet (okanye amaqanda aqhekezayo) ukusuka kumaqanda amabini, inxalenye yetshizi ye-cottage ngekhilimu omuncu, i-oatmeal emanzini.

I-Omelet: shaya amaqanda amabini nge-whisk, ngokukhawuleza ivuse amagremu angama-60 ebisi kunye nepunipoon enye ye-oat bran kunye neetyuwa ukula. Ubunzima obunobuncwane bubuthelwa epanini elitshisayo lokutshisa kunye nokubhaka nokubhaka kwiqondo eliphakathi kwemizuzu engama-5, uze uguqulwe.

I-oat porridge emanzini - kwi-200 ml yamanzi abilayo, uthele i-4-5 tablespoons phuloro, ityuwa. Emva kokuba iibilisi zinobunzima, yenza umlilo omncinci upheke malunga ne-7-10 imizuzu, uvuselele.

Isidlo esifanelekileyo sisidlo esipheleleyo, esineprotheni, amafutha kunye ne-carbohydrate. Nayi imimiselo yeesitya kulabo abanomdla kwindlela yokunciphisa umzimba.

Ukunciphisa umzimba ngaphandle kokutya kunye nokutya okumnandi - inkukhu kunye nemifuno. Uya kufuna isidlo senkukhu (okanye intliziyo ye-1), iklabishi ye-broccoli. Ubilise inyama ehlambulukileyo emanzini (emva kokubilisa inyama kufuneka ibiliswe malunga nemizuzu engama-15), kwiminyuma yokugqibela yokupheka, fakela umhluzi omnye uceli wegalikhi ngokusebenzisa umshicileli. Pheka i-broccoli isibini.

Intlanzi kunye ne-puree evela kwi-cauliflower. Ngomzekelo onjalo wesidlo sasemini, unokuthatha nayiphi na intlanzi - emhlophe okanye ebomvu. I-Steaks yeentlanzi zentlanzi kunye nepilisi kunye neetyuwa, zibophe nge-foil uze uthumele kwi-ovini imizuzu engama-30-35 ukubhaka kwiqondo lokushisa malunga nama-degrees ayi-160. Iklabishi ibilise emanzini atyuwa malunga nemizuzu engama-10, uze usike i-blender, udibanise umhluzi wendalo.

Inkomo kunye nesaladi yemifuno eluhlaza. Uya kuyidinga inqama yenkomo / i-veal (ingabi ngaphezu kwama-250 amagremu) kunye nemifuno yesaladi (ikhukhamba, iklabishi, i-lettuce). I-Veal ibilise emanzini (malunga nemizuzu engama-40 emva kokubilisa), kwaye unqande imifuno emikhulu, ufafaze ngejisi yamanisi uze ungeze i-olive oil 1

Ukutya okulungileyo kukukhonza kweprotheni. I-carbohydrates phambi kokuba ulale, kungcono ukuba ungasebenzisi - amandla, kwaye ulala, awuyi kuyidinga kakhulu.

Amaqanda aqhekezayo kunye ne-tomato ne-paprika. Thatha amaqanda amabini, i-tomato 1, ½ i-pepper yaseBulgaria. Iimifuno zinqunywe kwiikhabhi kwaye zidibanise ne-whisk ngamaqanda ahlaza. Thele umxube kwipani yokutshiza kwaye upheke malunga nemizuzu engama-5-6.

I-Oyacodone (i-omelet yaseJapan). Thatha i-fletlet yenkukhu, uthathe ii cubes. Fry i-pan yokucoca ngeoli, yibeke inkukhu kunye nefry, ungeze esikhundleni setyuwa 1 isipuni se-soy sauce. Xa inkukhu iba yintsimbi yegolide, shaya amaqanda amabini kwinyama, udibanise, kwaye uvumele amaqanda othosiweyo apheke malunga nemizuzu emi-5.

Isahlulo se-cottage ushizi ngekhilimu omuncu kunye nemifuno. I-Dill igwebe ngokukhawuleza kwaye udibanise i-curd, i-spoonful ye-fat fat-fat cream (kunye nawe ungasebenzisa i-yogurt enamafutha okanye ubisi obisiweyo), i-cottage shiese netyuwa.

Ngendlela efanelekileyo yobomi

Ngeke ukwazi ukulahla ubunzima obungaphezu kwexesha xa uhlala unemikhwa emibi.

Khumbula ukuba ukutshaya nokusela kukuphazamisa kwinkqubo yokuguqula ibhinqa lamaphupha akho, kwaye uyonakalisa isikhumba sakho kunye nempilo. Ekugqibeleni, unqumle ukuba ungabhubhisa iintshaba ezingathandekiyo okanye awukho, kodwa njengemiboniso, ukuba uzilwela wena, kungcono ukwenza oku 100% kunokwakhe. Indlela efanelekileyo yobomi yenye yeengxenye zempendulo kumbuzo wendlela yokunciphisa umzimba ngaphandle kokutya ekhaya.

Umthwalo omninzi wezemidlalo

Mhlawumbi igama elibaluleke kakhulu apha "lingqinelana" - akukho mfuneko yokuzibhokoxa, ukwenza ezininzi. Unokwenza imisebenzi yakho oyithandayo, umzekelo, ukuya echibini, ugibele ibhayisikili okanye uhambe ngokuhlwa ngezitrato. Incedo kakhulu iya kuhlawula ngaphambi kokutya kwasekuseni. Ngoko, kukho ezininzi zezifundo zevidiyo zamahhala ezifumanekayo kubo bonke abadlali. Namela ingqalelo kwi-Gillian Michaels, u-Tracy Anderson, uZuzki - abayi kufuna ukuba basebenzise izixhobo, kodwa uya kuziva iziphumo zangempela kwiiveki emva kokuqala kweeklasi.