Indlela esheshayo yokunciphisa umzimba

Udlile kakhulu kwaye wisela kakhulu ... Yithuba lokubuyela kwisigqi esidala. Isicwangciso sethu seveki ezi-4, esingenanto enxulumene nesondlo esiqinileyo, siya kukunceda ukuba ungabi nesisindo emva koluhlu lweeholide kunye nomculo kwiprogram yokulahleka komzimba. Isikhathi sokuphumla ngaphambi kokuxhoma ukuhlawulela isono sokunyuka koNyaka omtsha ngokutya okukhawulezayo "kokulungisa" yindlela elula kakhulu yokunciphisa umzimba. Kukho indlela engcono kunye neyindlela elula yokunciphisa umzimba.

Ucinga ntoni ngale nto: inkqubo elula yeeveki ezi-4 eziquka ukutya okunomsoco kunye okunomsoco, ngaphandle kokuqhekeza ngokuqhelekileyo ekuqaleni okanye ekupheleni kokutya? Ngokweengcali ezininzi, ezona ziphezulu kwaye zinokwethenjelwa (kwixesha elide) ukulahleka kwesisindo ngu-0.2-1 kg ngeveki. Ukulahleka kokunciphisa umzimba akuthethi ukuba akukho mphumo! Yingakho sinikela ngenkqubo esekelwe ekunciphiseni ngokuthe ngcembe kwindleko yeekhalori ezidliwe (ngeeveki zokuqala ezintathu) de kube ungena kwi-regime yokulahleka komzimba. Kuba abaninzi abafazi benza ntoni ngeveki yesine kwenkqubo. Ngendlela efanayo, uya kuzuza ngokuthe ngcembe imikhwa ethile yokutya okunempilo, oya kuyifumana incedo ekulahlekeni kwesisindo kwaye kungekhona kuphela. Ekupheleni kweveki ye-4, uya kuba nakho zonke izixhobo eziyimfuneko ukufezekisa injongo yokukhupha iikhilogram ezingaphezulu.

Ngoko ke, ukuba ulungele ukukhaba ukutya okunzulu kwaye uqale ukulahlekelwa isisindo - funda ngokubanzi malunga nezicwangciso ezilula eziza kukukhokelela kwindlela yokulahlekelwa kwexesha elide leeksi. Qaphela ukuba mangaphi iekhalori ozidlayo ngokuqhelekileyo (kungekhona kwiholide zikawonkewonke). Le veki, ungalandeli ukutya. Yidla ngokungathi udla ngokuqhelekileyo, oko kukuthi, ngaphambi kweeholide. Umsebenzi wakho ukurekhoda yonke into oyidlayo kule veki. Izidlo zedayari zinenzuzo enkulu. Uya kufunda ezininzi malunga nokutya kwakho. Njalo balala iikhalori, usebenzisa amatafula atholakala kwii-bookstores okanye ekhoyo kwi-Intanethi. Emva kweentsuku ezi-7, hlukanisa inani elipheleleyo leekhalori ezisetyenziswe ngeveki ngo-7 ukuze ufumane inani eliphakathi kweekhalori ozidlayo ngosuku. Qhubeka ulandela iikhalori kwiprogram yeveki ye-4.

Iveki 1

Cinga malunga nawaphi iikhalori ozidingayo ukuze uzidle ukuze ufezekise ubunzima obufunayo. Ukuba kuyimfuneko, qhagamshelana nesondlo sokutya. Yenza uphicotho ekhishini. Coca iifenki zakho kunye nefriji ukususela emva kweeholide, ukuphatha, ukutya okuseleyo okanye iimveliso zekhalori eziphezulu, ezilindele ukucima inxalenye yakho. Ngethuba lo kucocwa uza kukhulula isikhala seemveliso eziza kubonakala emva kokuya kwivenkile, apho uza kuthengwa ukutya okunempilo, okumnandi kunye okunomsoco. Yongeza kwintengiso yezityalo kunye nemifuno, iibhokhwe ezipheleleyo, iimbotyi, intlanzi kunye nenkukhu (kunye nokucwangcisa kwangaphambili oko kufuneka ukukhatyelwa kwangoku kwiintsuku apho uya kuphazamiseka ngomsebenzi) kwaye ungalibali ngeemveliso zobisi eziphantsi (ubisi, i-yoghurt kunye noshizi). Ukuze ukwanelise ukunambitheka kwakho ngokwesiko kwiintlobo zemikhosi, wandise uluhlu lwakho oluqhelekileyo, udibanise iziqhamo kunye nemifuno kuwo ongakaze uzame ngaphambili. Okanye ukhethe uhlobo olutsha lokutya; omnye ukhonta othakazelisayo kwi-quinoa - kwaye, kholwa mna, awuyi kuphinda ukhumbule amazambane ahlambulukileyo kunye nebhotela, eye "yaxilongwa" ukususela ngoNovemba. = Ukulinganisa. Ngeke ukwazi ukubala ngokuchanekileyo iekhalori zakho ngaphandle kokuba wazi ukuba uninzi lwe-mayonnaise oyifaka kwisityiki sakho. Sebenzisa izixhobo zokulinganisa (iikomityi, iipuni) kunye nezikiti zekhitshi ukufumanisa ukuba udla kangakanani. Umele uqeqeshe iso lakho. Emva kweveki ezi-2, cwangcisa uvavanyo lokuqikelela ubungakanani beziqephu ngaphambi kokubeka imveliso kwisikali okanye kwisitya sokulinganisa.

Iveki yesi-2: inkqubela phambili iqalile

Ngeliveki, uya kuqalisa ukukhawulela iikhalori (kodwa ungayinambisi okanye ujonge ukutya!) Ngexa kunjalo kunye nokukhuthaza imikhwa emithathu elula. Isihlandlo sokuqala usike iikhalori zakho zemihla ngemihla, uzinqume ngesithathu kwisahluko phakathi kweenombolo zeekhalori ezidliwe ngeveki yokuqala, kunye nenani leekhalori oceba ukuzisebenzisa kwixesha elizayo, ukuqala ngeveki yesi-4. Makube nomsebenzi wokudla kwasekuseni. Isidlo sakusasa "siqalise" i-metabolism yakho yonke imini. Njengoko uphando lubonakalisa, abantu abangayihoyi isidlo sakusasa, batshise ama-calories angama-200-300 ngosuku. Nantsi enye yeenketho zokuvuselela ukusa, okudibanisa ngokupheleleyo amaprotheni, i-carbohydrate kunye namafutha: 1 tbsp. i-spoon ibhotela ye-peanut kunye neengcezu ezimbini zesonka esineqhekeza, i-orange kunye nentende yekhofi kunye nobisi oluncinci lwe-fat. Ukuphazamisa ingqalelo xa ufuna ukutya into engathandekiyo. Ebusuku, usafuna i-ice cream yakho? Ukulwa neminqweno enjalo, utshintshe ukuziphatha kwakho ngokuhlwa. Kuphela umkhwa, kungekhona umlingo owonakalisayo. Tshintsha ingqalelo yakho. Geza amazinyo. Lalala phantsi ukulala ngaphambili. Faka isicelo semask esondlo ebusweni bakho. Yenza i-gymnastics. Yidla kancane. Abantu abaninzi abakhulu kakhulu, badla ngokukhawuleza. Nika inkqubo yokutya okungenani imizuzu engama-20. Ingqondo yakho ithatha ixesha ukuqonda ukuba umzimba wakho unokutya okwaneleyo. Zama ukudla ngokukhawuleza, kwaye uya kuqonda ukuba awudingi ukutya okuninzi ukuze uzive unelisekile.

Iveki 3: qhubeka kwikhosi

Le veki, okwesibini, unciphisa inani leekhalori kwaye uqaphele oko kukukhuthaza nokukukhuthaza. Ukunciphisa i-calorie yokudliwa ngenye yesithathu yomlinganiselo phakathi kweenombolo zeekhalori ezifunyenwe ngeveki yokuqala kunye nenani leekhalori oceba ukuzisebenzisa ngexesha leveki yesi-4. Vumela ukuzikhupha. Okubalulekileyo akukokho okwenzileyo ngosuku olulodwa, kodwa oko uyenzile ngeveki okanye ngenyanga. Umzimba wethu uletha amandla ukulingana kunye nexesha. Ngoko ukuba uyidla ngokuqinileyo ekudleni, bhala phantsi ulwazi kwidayari yokutya uze uyalibale, kwaye ekudleni ubuyele kwindlela yakho ukuya kwiinjongo. Ukuze ungabi nosizi, kongeza ubuncinane esinye isidlo esitsha kwiveki nganye. Xa ugcina i-calorie rhoqo, ukutya kunokuba yinto eqhelekileyo. Zama ukongeza ukutya okubhenkisayo kwindlela yokutya ngexesha lonke - umzekelo, i-soy burgers njengomthombo omtsha weprotheni okanye irayisi engaphandle, njenge-basmati okanye i-jasmine (zombini iintlobo zinomsindo ococekileyo kunye nenambatho).

Iveki 4 kwaye kamva: unenjongo

Uziva unempilo kwaye unamandla. Ngoku ulungele ukufezekisa ubunzima obuhle! Nciphisa kwakhona inani leekhalori kwisithathu kwisithuba sokugqibela. Ngeli xesha, ufike kwisixa seekhalori ezidliwe, ezajoliswe kwiveki yokuqala. Phindela iphondo ye-4 iveki uze ufezekise ubunzima obufunayo. Zizuze ngokwasemthethweni. Usebenze kanzima ukufumana imimiselo emitsha yokutya okunempilo kwaye uphume kwisigqi sokutya ngokutya ngexesha leeholide. Isihlangu esitsha sezemidlalo, i-pedometer okanye uchungechunge lokuqeqesha ngokwamntu kwi-gym liza kuba sisishukumiso esongezelelweyo endleleni eya kwinjongo. Zama ngexesha lokudla kunye neziqholo. Kufuneka ufake imifuno kunye nemiphunga kwindawo yokutya yepiramidi, njengoko zibonelela i-flavour epheleleyo kunye nezitya eziphantsi. Kwaye ezinye iziqholo ziphilile: i-ginger, ephucula intle yemifuno enomkileyo kunye nenyama, inegalelo eluncedo ekutyeni, kunye ne-curcuma, eyingxenye ye-curry, inceda ukulwa nezifo.

Jabulela ukutya kwindawo yokutyela. Isixa sokutya okutyiwa kwiindawo zokutyela sininzi ngokuhambelana nombono wesabelo esifanele sonke. Ukutya isidlo sesobho kunye ne-snack okanye ulandele icebiso lethu: ngaphambi kokuba uvule imenyu, sinqume uhlobo luni lokutya okunempilo ofuna ukuyiyala. Emva koko fumana imenyu kwimenyu efana neyona nto ucinga ngayo. Yaye ungesabi ukulungiselela into ekhethekileyo, engekho kwimenyu: iindawo ezininzi zokutyela ziya kukuvuyela ukukunika kanye into oyifunayo.