Ngeengcebiso ngendlela ukususa amanqatha esiswini

Power imixhesho owomileyo, uhleli ungenzi nto, snacking rhoqo ikhokelela umzimba. Kwaye rhoqo "ubunzima" lo esinqeni. Ngoko ke, ukuba asuse amanqatha osesiswini - oku iphupho amantombazana amaninzi. Kwaveliswa isixhobo esisodwa ukuphelisa le ngxaki ayikho. Ngoko ke musa ukubala kwinto yokuba ngokusela i "umlingo" ipilisi, okanye emva kokwenza isibini of ixhaphayo kweli bala, ukuba balahle umzimba. Ukuze wenze oku, kukho uluhlu lwemisebenzi. Ngoko ke, ziziphi iindlela ukususa amanqatha esiswini? Siza kuthetha ngale nto kamva.

yokudla

Ngokutsho ukubaluleka kwale ngongoma, Kakade ke, uba kwindawo yokuqala. zokudla Professional ukufunda ulwazi malunga nendlela ukususa elityetyisiweyo esiswini, bagqiba kwelokuba ngaphandle isondlo esifanelekileyo ukufumana umlinganiselo omhle nto nje akunakwenzeka. yesiqinisekiso iphawulekayo yale kukho iimbaleki ababandakanyekayo ukuqina abanxibe impahla, abasoloko ahlale izidlo. Ecinga, ukuba ukususa njani amanqatha ukususela esiswini, kufuneka uqale ufunde indlela ukunamathela ukutya efanelekileyo, uze ukhethe umthambo efanelekileyo. Faka umkhwa omtsha; musani ukudla emva ezintandathu kwaye snacking phezu umxhesho owomileyo. Kufuneka siqikelele sakusasa, njengoko le yenye izidlo ibalulekileyo. Ukuba sisityebi, umnqweno izimuncumuncu nje asivelanga. Musa ukoyika nditye, kuba zonke calories ezifunyenweyo ziya kutshiswa kwaye uguqulwe namanqatha. Ukuba, emva kwesidlo esikhulu kusasa, kwakukho imvakalelo yindlala, kungcono ukuba anelise iyogurt wakhe, isaladi yemifuno okanye iyogurt. Oku kushenxisa imvakalelo yindlala yaye ukongeza eesentimitha kummandla esinqeni. Ngaphandle kwi yomxhesho iimveliso umgubo. They are phezulu kuphela kilojoules, kodwa kunokubangela ubunzima esiswini. Yitya kwamabala ezininzi, iziqhamo kunye nemifuno (ingakumbi squash kunye beetroot). Ezi kutya zizityebi ifayibha, oyifaneleyo ngokupheleleyo kulamba yaye ukongeza wayedla ezingaphezulu. Nika up ukusela utywala neziselo nezihlwahlwazayo. Kaloku, ngokuyinene, Kambe ke, kufuneka ndiyeke ukutshaya.

uxinzelelo

iisayikholojisti abaninzi bakholelwa ukuba ukutyeba yingxaki nje engqondweni. Ukuba ucinga nton ngokui, apho njani intshi ezingaphezulu kwaye ukususa njani amanqatha esiswini? Zama ukuqala ukukhumbula xa ixesha lokugqibela wena waphumla kakuhle. Eyona nto kukuba amava rhoqo, lidiniwe ntshikilelo kwandisa amanqanaba cortisol (a hormone), ngenxa apho amanqatha oluhlala emzimbeni wethu. iingcali bacebisa kangangoko kunokwenzeka linokunyulwa ukumodareyitha amanqanaba cortisol emzimbeni kwaye uphumle phezu uhlobo lomsebenzi entsatsheni.

ukuzilolonga

Ukuze ufumanise ukuba ukususa njani amanqatha esiswini, akukho mfuneko yokuthenga umrhumo iklabhu bayafaneleka. Uninzi ifaka ngokulula ukwenza kusekhaya okanye emsebenzini. Eyona nto ibalulekileyo - ukwenza rhoqo kwaye musa ukusebenzisa siqikelele. Ke inani kophindo, ngoko kufuneka kubekho ubuncinane 15 umthambo ngamnye.

1. Ukwanda emilenzeni. Ukusuka kwindawo uvaleke phakamisa imilenze yakho ukuze ukuba aa Incopho emgangathweni ngokucotha asezantsi.
2. Press. Ukusuka kwindawo uvaleke phakamisa umzimba ukuya emilenzeni baphikele emadolweni.
3. Drawing. Ukusuka kwindawo enye, phakamisa licinezelwe imilenze zabanye kwaye uqale umzobo nezibalo kubo.