Lungisa izitya eziya kunciphisa isisindo somzimba. Yidla isobho, i-puree, uphuze i-jelly kwaye ungalibali malunga nemveliso yobisi kunye nobisi. Gcwalisa ialadi ngeoli yemifino, ukhilimu omncinci we-fat, i-yoghurt. Icandelo elityebileyo liya kunika umvakalelo wexesha elide. Ukunciphisa izitya zetyuwa, izicumba kunye nezilwanyana: zibangele ukutya. Endaweni yoko, sebenzisa imifino - iparsley, idill, i-mint, i-coriander, i-cumin, i-tarkhun, i-thyme.
Akukho ndawo ngaphandle kwamanzi
Kwixesha elibandayo, ukoma yinto engavamile. Nangona ngamanye amaxesha ebusika amanzi umzimba awudingi ngaphantsi kwehlobo. Idibanisa kwiisishu zangaphantsi izinto eziyimfuneko ukuhlanganisa amafutha kunye nokutshiza umzimba weetyhefu. Ukongezelela, amanzi adala umonakalo okhohlakeleyo kwaye awuqukethe iikhalori. Soloko uphatha ibhotile yamanzi amaminerali kunye nawe kwaye uthabathe amancinci ambalwa ngezikhathi ezithile. Injongo yakho yi-1.5-2 ilitha omninzi ngosuku. Ukuba usela iziglasi ezisibhozo zamanzi ngosuku olunzima "zama ukuqonda okungenani ezimbini. Omnye-kusasa, ngokukhawuleza kwanyuka: ngexesha lokulala, umzimba udibene kakhulu. Okwesibini kuyinqweneleka ukusela ngokuhlwa, iyure nesiqingatha emva kokutya: kubalulekile ukukunceda umzimba ukurhoxisa iimveliso ze-metabolism.
Ukuqonda inzululwazi elula yokuhlafuna, ukuzisebenzisa: gxuma iqhekeza, uyihlafune, kwaye ke esikhundleni sokuyithumela kwisisu, hlafuna, uze uphuze amanzi. Qaphela ukuba kuya kuthatha ixesha elingakanani ukuba udle kule nqanaba, kwaye udle ngesi santya ukususela ngoku ngoku. Ubusika akusonaxesha elifanelekileyo lokutya okunzima nokuzila ukudla. Ukunciphisa ixabiso lamandla lokutya ku-1400-1600 khalori, uya kuncitshisa imetabolism nangakumbi.
Utshintshiselwano olutshanje
Kwixesha elibandayo, umzimba uphendukela kwindlela yokugcina ubushushu kunye namandla, abaninzi banqwenela ukwazi ukuba bangafumani ubunzima obunzima ebusika. Ukutshatyalaliswa nokuphefumula kuncipha, ukukhululwa kwentuthuko kuyancipha ngenxa yokunciphisa i-capillaries yesikhumba kunye nokunciphisa ukujuluka, iinkqubo zokuxilisa azange zisebenze, kwaye izondlo zixhamle ngokugcwele ngaphezu kwehlobo, kwaye zifakwe kakhulu kwi-fat-layer, eyandisa ingozi yokufumana iikhilogram ezongezelelweyo. Yiya kwiqhinga: zama ukuhlafuna ngaphezu kokugwinya. Izondlo zithi: ukuba ukwandisa ixesha lokuhlafuna ubuncinane ngekota, uvakalelo lwe-satiation luza kuqala kunokuba izithasiselo ziya kufuna. Kungenzeka ukuba uya kukwazi ukunqumla isahlulo esiqhelekileyo ngekota okanye kwisithathu.
Ukukhanya okwaneleyo
Efutshane emini yokukhanya, iphakamileyo yengozi yokufumana ubunzima obukhulu. Ukukhanya kwemini kusebenze i-metabolism, ukunceda umzimba uphise amafutha. Ukwenza le ndlela isebenze, kufuneka uchithe ubuncinane iiyure ezimbini kwisitrato, kwaye isibhakabhaka kufuneka sicaca. Ukuhlawulela ukungabikho kokukhanya kwendalo, kubandakanywa izindlu zesibane, akunakwenzeka: ukukhanya kagesi kunokwakhiwa kobugcisa obuhlukeneyo. Asiboni lo mmahluko, kodwa umzimba awukwazi ukukhohliswa: ngaphandle kwelanga, awutshisi amanqatha. Kodwa ingaba njani ebusika, xa ungaboni ilanga? Landela umzekelo waseMerika amabhinqa. Ukubuya emsebenzini ukusuka kusihlwa emvula, baqala ukugqoka kwi-headphones ekhethekileyo ngesibane se-halogen esenza ukukhanya okukhanyayo. Iingcali zenzululwazi zithi ukuze kuqhutywe iseshoni ye-home phototherapy, kwanele iiyure ezimbini ngosuku ukuhlala kwisibane se-halogen kunye ne-sunlar spectrum, ukwenza ukufunda okanye ukudibanisa. Ngendlela, ekukhanyeni kunceda ukuba nesidlo sakusihlwa: kukunceda ukuphepha ukutya ngokutya. Ukuthambekela ekunciphiseni ubunzima kuya kuba sekho ngomhla wesithathu okanye wesihlanu. Ngethuba lesinye iseshoni ye-phototherapy, umzimba uya kulahla iikhalori ezininzi njengeyure yokuzivocavoca.
Ukungabi nentshukumo
Ehlotyeni kulula ukwenza ubuncinci bemizimba yonke imihla-e-10 amanyathelo, kodwa xa kubanda kwaye kunetha, akukhange kwisitrato uze uxhomeke kwikhompyutha okanye kwi-TV. Iingcali zenzululwazi kwi-University of Harvard (iU.SA) ziqikelele ukuba nganye iyure, imihla ngemihla eqhutywe kwisikrini, yandisa umngcipheko wokunyanya ngokwe-12.5%. Kodwa kwixesha elibandayo sihlala kwiTV ngamaxesha amane okanye ezintandathu iiyure ngosuku kwaye sisoloko sifuna into okanye sidibanise umboniso ngokutya. Kwiimeko ezinjalo, abantu badla amaxesha angama-1.5-2 ngaphezu kwesiqhelo, kuba bayeke ukuzilawula.
Ngaphantsi kokutya, iikhalori ezingaphezulu zomzimba ezivela kwizinto ezincinane zokutya ozilondlayo, kunye neoli ebeka kuyo. Nika ukhetho lokutya kwamaprotheni - i-cottage cheese kunye nenyama ephantsi kweoli, umzekelo amabele enkukhu. Ezi mveliso ziya kukunceda ukugcina ubunzima be-muscle, obuncipha kwixesha elibandayo ngo-1-2% ngenxa yokuba uya kwindlela yokuphila kunye nokuzama ukuhlawulela ukungabikho kokunyakaza, kungekhona ngokuzilolonga kwezemidlalo, kodwa ngendlala (izihlunu ziyaqhawuka kwindawo yokuqala ).
Imbalwa imifuno kunye neziqhamo
Thatha iindidi zeivithamini zokuvumelanisa - kufuneka zibandakanye i-ascorbic kunye ne-conjugated acid linoleic, i-fat burner 1, i-karni-tin, i-coenzyme Q10 kunye namavithamini eqela B. Ungalibali malunga ne-fiber! Ucebile kwi-broccoli, i-lettuce yamagqabi, iklabishi emhlophe, i-Brussels kunye ne-cauliflower, i-peas eluhlaza kunye nezinye iigrafu, ithanga, isithombo, i-turnips, ii-apula, i-quinces, i-apricots, i-apricots, i-apunes, kunye neikhiwane. Ufuna ubuncinane ama-25 g (iipunipoji ezi-2) zefiber ngosuku. Kufuneka kwakhona kuzalise kwakhona ukutya kwe-crycrystalline cellulose, okubangela ukuvakalelwa kwesisu esisisigxina. Beka iipilisi ezi-5 ukuya kwezibhozo kwindawo nganye (100-150 g) yenyama kunye nenhlanzi enobisi, i-cutlets yemifuno, iizambane ezifihliweyo. Okanye thabatha le dose ye cellulose kathathu ngosuku ngemizuzu engama-20 ngaphambi kokutya, ukusela 1/3 indebe yamanzi abilisiwe, ijusi okanye i-kefir. Kwixesha elibandayo, asiyidli imifuno kunye neziqhamo ezaneleyo, iingekho iivithamini ezifunekayo ukutshisa i-fat, kunye nefriji yefriji, edlala indima ye-ballast. Ukuzalisa isisu, i-cellulite ixesha elide lidala ukuvakalelwa komzimba, kodwa kungekhona nje ukuxiliswa ngumzimba, kodwa kunoko, kunciphisa ukunyuswa kwegazi kwaye kuncitshiswe ukuxutywa kwamnandi kunye namafutha, ukuzinzisa izinga leswekile kunye ne-cholesterol egazini.
Zakho izenzo
- Ukuhlangabezana nemilinganiselo yansuku zonke - amanyathelo amawaka ayi-10 - emva kokutya iikhalori ezidliwe ngosuku, sebenzisa izithuthi ezincinane.
- Ulibale nge-elevator: ukunyuka nokuhla kwezitebhisi ithuba elikhulu lokuhamba ngaphezulu kwaye utshise iikhalori ezingaphezulu.
- Musa ukujikeleza iofisi kwisihlalo sabakhubazekile ukuba uthathe uxwebhu oluyimfuneko, sebenzisa nayiphina ithuba lokudlula imitha engaphezulu.
- Musa ukulungisa isidlo sasemini eofisini: kufuneka kuphelelwe usuku lokufudumala.
- Yehla ukusuka ezinyaweni ukuya kwelinyawo xa uhlamba izitya okanye iimpahla zokugcoba.
Busuku obude
Yonke idliwe emva kokushona kwelanga umzimba ubeka amanqatha - le yimithetho ye-physiology. Xa kusasa kusasa, kodwa kufike emva kwexesha, akukho ixesha elisele lokutya emini! Kwaye ngenxa yokutshintshwa kwexesha le-biorhythm ehambelana nokutshintshwa kwexesha lebusika, ukuveliswa kwe-leptin kunye ne-melatonin-hormone elawula isondlo - ukutshintshela kwixesha lesobusuku, ngoko endaweni yokulala, umntu uyadla. Yidla isidlo sokukhanya kuze kube ngu-19: 00 uze ulale ekupheleni kwe-22: 00. Ebusika, hlala kwiingalo zikaMorpheus uthembele kwiyure ngaphezulu, kwaye kuphela ubuthongo obubusuku kufuneka bunike ubuncinane iiyure ezisibhozo. Zama ukulala ngokwaneleyo. Iingcali zenzululwazi zifumanise ukuba ukuba ulala ngeeyure ezisixhenxe ukuya kwi sixhenxe ubusuku obuthathu ngokulandelelana, umntu ngokuzenzekelayo ukwandisa izinga leshukela legazi, kwaye umzimba uqala ukuwuguqulela ngokunyanisekileyo kumanqatha, kwaye kwixesha elibandayo le ndlela iqalwe ngokoqobo ukusuka kwisiqingatha sokujika.