Umnqweno wokuba (ukulungelelanisa) omncinci awupheli kubasetyhini okanye ebusika okanye ehlobo. Nangona kunjalo, kukho amaxesha apho iphenduka ingcamango-yokulungisa. Enye yexesha lelo xesha kuNyaka omtsha. Emva koko, ngubani ongafuni ukubetha wonke umntu kwindawo (nangona ekhaya, nangona asebenza nabo - akunakuthandabuza) wabo omtsha (esele engathandwa? -kty kg) jonga. Kwaye kuba akukho xesha elingaphambi kweNyaka elitsha, lixesha lokuya kwi-warpath enobunzima obukhulu ngoku ngoku. Kwaye isiluleko somdla wezondlo, esiza kuxoxwa ngezantsi, siya kunceda bonke abo babandezeleka kule ngxaki enzima.
Umthetho "4-ki": Yidla rhoqo, kodwa kwiincinci ezincinci
Zithathele iplani encinci kwaye, ngokuhambelana nomthamo wayo, yidla kuphela inani lokutya elinokuthi lilungele kuyo. Ngelo xesha, ixesha eliphakathi kokulala kunye nokufumana ukugqibela kufuneka okungenani iiyure ezingama-4.
Yithi "cha" ngokuqinisekileyo ukutya ngokutya
Kuhle kakhulu ukuba umzimba wakho uya kuphumla kokufumana ukutya okungenani iiyure eziyi-12. Ngokwemithetho yemvelo, iphepheni yesisu yomntu kufuneka isebenze ebusuku. Ngelo xesha, ukusetyenziswa ngokuthe tye kweeseli ezinamafutha "kwiindawo zokugcina izicwangciso", ngokulandelanayo, kuncedisa ekulahlekeni kwesisindo. Kwaye ixesha elide lokukhawuleza kweenkqubo zokuxilisa umzimba lihlala ixesha elide, ukuphumelela ngakumbi kuya kuba kukulahlekelwa ubunzima ngenxa yokunciphisa ubuninzi beoli.
Sebenzisa ityuwa encinane
Ityuwa inomhlaba ukukhangela amanzi kunye negalelo ekuqokeleleni kwayo emzimbeni wethu, ngoko umlinganiselo wesilinganisi uhamba. Ngaloo ndlela, ukunciphisa ukusebenzisa ityuwa kuya kunceda ukunciphisa umthamo ongaphezulu. Ukuba awukwazi ukususa ityuwa nonke, unokucebisa ukusebenzisa ityuwa encinci ye-sodium ekuphekeni, ezinye zazo zithatyathwa yi-potassium. Siyabulela kule nxalenye eyongezelelweyo ukuba iinkqubo zokuxilisa umzimba emzimbeni ziqiniswa, umsebenzi weentliziyo kunye nezinye izihlunu ezibusayo ziphucula.
Ukuze ungazitshitshisi, ususe ityuwa kwiindawo ezifikelele kuzo, ukunciphisa ukusetyenziswa kokutya ngetyuwa ephezulu (iintlanzi zetyuwa, i-sausages, i-cheeses, ukutya okusemathinini).
Ulawulo oluhle
Imveliso equlethe isetyhi akufanele isuswe ngokupheleleyo ekudleni kwayo, kodwa kufuneka ilawulwe ngokuthe ngqo. Ukungabi nangozi kumfanekiso kunokudliwa ngosuku ngemali engaphezu kwama-100 amagremu weemveliso zentshukela. Ngexesha elifanayo, kubalulekile ukukhipha ukusetyenziswa kwezi mveliso ngaphambi kwe-4 ntambama. Nangona ukhetho lukhuni, kodwa awukwazi ukuyidla i-roll, kunye ne-candy, kwaye uphuze amanzi amnandi: kufuneka uyeke ngexesha elinye. Ukongezelela, ungagcini i-soda e-sweet, kuba isixa semali e-calories esingekho ngaphezu kwayo. Emva kokusela kuphela iglasi ye-soda, uzithumela emlonyeni kunye neetapuni ezine zeswekile, ngokuqinisekileyo akunakukunceda ukurhoxisa ubunzima obunzima.
Nika ingqwalasela ngokukhawuleza kumxholo weoli umveliso
Thatha ulawulo lwe-oyile yemifuno. Vumela isipuni esisodwa salo mveliso ngosuku. Izilungiso zisetyenziswa ekusebenziseni amafutha afihliweyo, oko kukuthi, abo asiboni ngamehlo. Kodwa ukuba uyazi ukuba bancinci kwiintlanzi ezixhambileyo kunye namahlanzi enyama, kwiimveliso apho iipesenti zazo zingaphantsi kwezinto ezili-18, uya kuba nako ukulawula ukutshatyalaliswa kwazo ngokweqile.
Ukukhulula ukukhanya kweentsuku
Iintsuku ezilambileyo nokukhulula zizinto ezahlukeneyo. Kwimeko yethu, ukhetho kufuneka lunikezwe okwesibini. Kukho iindlela ezahlukeneyo zokukhulula iintsuku (ubisi, imifuno okanye iziqhamo). Ngaloo ndlela, kanye ngeveki, kufuneka udle kuphela ukutya okuyezinye zezi zityalo. Kodwa apha kukho ukulinganiselwa. Kwimihla "yobisi", kuvunyelwe ukuba ungadli ngaphezu kwe-1.5 ilitha ye-kefir kunye ne-350 g ye-kottage shizi, ukuwahambisa ngokulingana okulinganayo phakathi kwezi zidlo ezintathu eziphambili. Masithi, ngokutya kwasekuseni, isidlo sakusihlwa kunye nesidlo sakusihlwa, ungadla i-100 g ye-cottage shiese uphuze 1 indebe ye-kefir. Zonke ezinye i-yogurt kufuneka zinxiliswe emini phakathi kwezi zinto.
Ukukhulula iintsuku kwizityalo kunye nemifuno, malunga naluphi na uhlobo lweentlobo zazo ezifanelekileyo. Nangona, ukucebisa iintsuku zokuhlwaya, izondlo zijolise kwiklabishi, i-zucchini, ipepper eluhlaza kunye namakhukhamba. Kwaye iziqhamo, iibhanana, iipassim, iikhiwane kunye neidiliya zihlala zivinjelwe.
Isixa esiphezulu semifuno okanye iziqhamo ezisetyenziswe ngosuku ngalunye li-1 kg, kubalulekile ukugcina imeko enye: thabatha ukutya ngexesha eliqhelekileyo (umzekelo, nganye iiyure ezingama-3) kunye nomthamo ofanayo kunye nomthamo.
Yidla ekhaya kuphela
Ukutya okanye isidlo kwiivenkile neevenkile, akunakwenzeka ukulawula indlela ioli kunye netyuwa esetyenziswa ngayo ekulungiseleleni izitya ezithile. Ngoko ke, ngexesha lokulahleka kwesisindo, kucebise ukutya kuphela ukutya okwenziwe ekhaya ozilungiselele zona.
Ngaloo ndlela, ukulandela zonke ezi ngcebiso, awukwazi ukulahlekelwa ziipounds ezimbalwa kwiiveki ezimbalwa uze uhlangabezane noNyaka omtsha kwindawo entsha.