Kutheni konke oku? Ewe kwinto yokuba akukho mntu, khumbula, akukho mntu uyazi kakuhle umzimba wakho kunokuba uqobo lwakho. Ngoko, ukuba unqwenela ukuzinyamekela, ngoko ... kukukwenza kuwe! Nguwe omele ufumane, ubhale kwaye ubale imithetho emitsha yobomi kuwe. Indlela yokulahlekelwa isisindo ngaphandle komqeqeshi kunye nezondlo , funda kwinqaku elithi "Indlela yokulahleka umzimba ngokukhawuleza ngaphandle kokulimaza kwimpilo."
Kuqala kuphi?
Okokuqala, kufuneka uvume ngokuqinisekileyo ukuba uyintoni na kwaye udla kangakanani. Kodwa kungekho konke ukuze uqale ukuzityhaphaza ngokuzisola. Ukuba awukwazi ukuhlala usuku ngaphandle kwenyama, okokutya ukutya kwe-kefir-iklabishi kunokukuphelelwa yithemba. Yaye ukuba iqhekeza lekhekhe likulethe ukuziphatha okungenakulinganiswa / okusemzimbeni / okwenkcenkceshelo kunye nazo zonke iintlobo zezinye izinto ezinokuzonwabisa, ngoko-ke kufuneka kwakhona kushiywe ekudleni. Ubuncinane njengenkuthazo kwinqanaba lokuqala lokuhlukana kunye neekhilogram eyongezelelweyo. Okwesibini, zama ukuzinikela ngokunyanisekileyo umgangatho wakho wokwenza umsebenzi kunye nemithwalo emva koko oya kukwazi ukuyiqwalasela wena kunye "neyethu", kwaye ungabi phantsi kwinqanaba lakho kwisimo esinqabileyo. Okwesithathu, zigqibo nje ukuba lixesha lokuqala, kwaye ulandele ipencil, i-calculator kunye nephepha elithile.
Okokuqala, makhe sibone ukuba ziphi iikhalori zomzimba wakho ezidinga, kuxhomekeke kubude kunye nobudala. Yongeza i-300 kcal ngemini nganye kwimpendulo eqinisekisiweyo kule mibuzo elandelayo. Ngaba uya kwindawo yokuzivocavoca / idama / udaniso kathathu ngeveki? Ngaba usebenza ngokubanzi okanye ukuhamba? Ngoko, ndifumene ukuba zininzi iikhalori zomzimba wakho zifuna imihla ngemihla. Umele uwadle! Ngaphandle koko, ukulahlekelwa isisindo kuya kuba nezempilo. Zigweba wena: xa kutyiswa i-kg ye-fat kiss 7,000 kcal. Masithi ungadli nantoni zonke iintsuku eziyi-3-4, uphuze amanzi omnye kwaye usebenze njengesiqhelo ... Abo baye balungiselela ukubulawa kwezidumbu zabo bayazi ukuba ukulahleka kwesisindo kudla ngo-3-5 kg. Ukuba sicinga ukuba "ukukhutshwa komzimba" okwenkanuko kwenzelwe kuphela kwiindleko zeetayiti, kwaye kufuneka uchithe ukusuka kuma-21,000 ukuya kuma-40,000 (/) kcal. Ukwenza oku, uzakufuna ubuncinci ukuhamba kwimizuzu engama-30! Ulahlekelwe ntoni? Uninzi lwee-carbohydrates ezigcinwe kwiimisipha kunye nesibindi, amanzi aqhubekayo ngenxa yezibophelelo zeekhemikhali kunye neeprotheni (zona zona ezenza imisipha yakho ikhweze kwaye iifom zikhangelekile, kwaye isele ixanduva lomsebenzi "wenqwelo yomlilo," kuba intliziyo, ukuba ngokukhawuleza ukhohliwe, kunye nesisu). Enyanisweni, isixa samatye asetyenziswe ngokuphindaphindiweyo sincinane kakhulu - kuphela 700-800 amagremu. Ngaba ndifuna ukucacisa ukuba ukuzama ukulamba okunjalo kuyisongelo kwimpilo yakho? Konke oku, siya kuchaza!
Ngokuwunqanda umzimba ekudleni, uyawunciphisa i-carbohydrate ebalulekileyo. Esi sondlo, okokuqala, kuyadingeka kwiiseli zobuchopho. Yaye ukuba akukho niselo ye-carbohydrate, okokuqala kwindawo yokufihla (i-glycogen evela kwiimisipha, isibindi) isetyenziswa. Emva koko iiprotheni kunye namafutha asetyenziswayo - ngokusetyenziswa kweekhemikhali ezide ngokukhawuleza, umzimba uyawajika ube yi-carbohydrates. Ngamanye amazwi, yonke imetabolism ngexesha lesiteleka esilambayo iyajika. Ngenxa yoko ukukhathala, ukucaphuka, ukunyuka kwezifo ezingapheliyo ... Ukongeza, iiseli ezinamafutha zinenani lemfihlelo yazo. Unomdla wokukhumbula indlala, oko kukuthi, bayakwazi ukukhulula ama-hormone avuselela ukutya kunye nokubuthelela kwamanqatha - ahlala ebizwa ngokuba yi "izwi leethambo". Ngoko, emva kokuvavanya okunzulu okulambileyo, eli lizwi liba ngumsindo wokuxhamla, kunye nokuvalelwa yindlala kwaye, ngokufanelekileyo, ukungalingani phakathi kweekhalori ezidliwayo kunye nezichithwa. Ngelizwi, sinethemba lokuba siqinisekisile. Uya kudla. Kwaye ngoku, makhe sikhethe oko kukuthi!
Kuye ngokwayo kumculi wezilwanyana
Ibinzana elibethayo malunga nokutya okunomsoco, isobho esinyanzelekileyo, 8 iiglasi zamanzi ngosuku kunye neminye imiyalelo yabondlo, asiyi kuphinda. Kucacile njengosuku olumhlophe: ufuna ukuba mncinci kwaye uphilile - ukutya kwakho kufanele kulungile. Ingongoma ephambili: ukutya kwakho kufuneka kusekelwe kwimikhwa yakho yokutya kunye nezilingo. Akukho izinto ezintsha, iimveliso ezingaphandle kunye nokuhlolwa kokutya! Kuphela utshintsho oluthile ekudleni kunye neengxelo zokubala.
Ukwenza lula ukugqibela, sizazisa:
- iimpawu eziqhelekileyo (nangona ukuba ngokuzumayo iirekhodi zakho ziwela ezandleni zomntu, akunakwenzeka ukuba uya kuqikelela into esengozini, ngaphandle koluncedo lomgcini-mvume onolwazi);
- umxholo wesahlulo ngumlinganiselo oyintloko wokutya okudliwayo. Kuyimfuneko ukwenzela ukuba unokwenza ngaphandle kokuhlala ulinganiselwa kwemveliso kwaye ubale umxholo wekhalori weesitya. Vumelana, bobabini baphendukela nantoni na ekudleni.
Umgaqo wokubambisana
Ngoko, ngobukhulu bezinxalenye ezihlanjululweyo? Ngoku into eyona nto yindlela 'yokulungele' ngayo le ngxenye kwimenyu yakho yemihla ngemihla. Njengoko uthanda, awukwazi ukusika ukutya njengoko uthanda, usuyazi. Kukho umgangatho weprotheni kunye ne-carbohydrates, okufuneka uyidle, kungakhathaliseki ukuba ulahlekelwa bunzima kangakanani, awufuni! Kwaye inani leeprotheyini eziyimfuneko lixhomekeke kwindlela yokutya. Ukukhuphaza kunokwenzeka kuphela kwimveliso phantsi kweleta "I". Enyanisweni, ukuba amandla okwaneleyo ... Ngoku unayo yonke idatha ukuba uzenzele ukutya okungaphantsi kweveki. Yonke into ethi "I" ibhetele ukushiya ngeveki, ukuze ufumane ukutya okumnandi! Kwaye: nayiphina imvavanyo yokutya iqala ngoMgqibelo, kwaye ingabi ngoMvulo. Bhala phantsi i-ration, uye emakethe / kwivenkile. Inyama inokubiliswa ngosuku oluzayo. Yaye khumbula: ukutya kwakho - kungekhona isizathu sokulibala ngefantasy yenkcubeko!
Iphuzu elikhethekileyo lamasundu
Ngaba kufuneka ukuba, ukuba imenyu oyifakile ibonakala inqabile kakhulu, kuba isetyenziselwe ukwaneliseka, apho iindawo ezininzi zokutya? Ukunyaniseka, le ndlela inokwenzeka. Kule nto akukho nto yatshoyo! Ukuze utshintshe ukukhethwa kwakho kwintetho, udinga ngaphezu kweenyanga enye ... Awufuni ukuziva ngathi ungumbophe waseAuschwitz? Emva koko senze zonke iziphakamiso zethu ... ngokuthe ngqo. Okokuqala zama ukupenda yonke into oyidlayo kwiveki, ngohlobo lwezahlulo kunye neempawu (ngelixa ungazithethi nto). Khangela ukuba zeziphi izinto eziye zacinywa, kwaye uzama ukunciphisa kancane. Nika ingqalelo ekhethekileyo kwinto ethi "I": Umsebenzi wakho kukunciphisa "incwadi yokugqibela ye-alfabhethi" kwisondlo sakho kwisincinci. Ukuba kulula ukuba ubale imenyu yekhalori, okokuqala kufuneka uyinciphise nge-kcal 500 ngosuku. Ngokukhawuleza, lo mdla wendlala unokuba lula ngokukhatyathwa ngotye / iziqhamo zeti, imifuno kunye njalo.
Wena umqeqeshi
Ewe, unokufumana iwaka kunye nesizathu esinye sokuziqinisekisa ukuba ungadlala imidlalo. Swam - siyazi. Ngoko asiyi kukukhohlisa. Ukongezelela, khuthaza ngamandla: musa ukuqala ukuqeqesha ngokunyanisekileyo ukulahleka kwesisindo, ukuba awuzange wenze njalo. Ngaphezu koko, ukuba awukwazi ukuziqhayisa ngefomu elihle kakhulu (ukuvavanya lokugqibela ukunikezelwa, ukubhukuda okanye ukugijima imizuzu engama-30 ngaphandle kokumisa - abafazi abafanelekile abanomzimba abakhathazekiyo), ukuqeqesha okunenjongo kuyingozi nje! Ngokukodwa ukuba sele usu-35. Ukuqala ukusebenzisa, okanye kunoko, ukubuyisela ifom yakho yezinto eziphathekayo uyayidinga iinyanga ezi-3-4, ukwenzela ukuba uqhelisele umzimba kumthwalo. Kwaye ngoko ke unokuya ekuqeqesheni, oko kuya kunceda ukubonisa umzekelo, ukulahla izithiyo ezizondwayo kwiindawo ezithile zomzimba. Ngaphandle? Kakade, kunokwenzeka, kodwa kuphela phantsi kolawulo lomntu oqeqeshiweyo!
Qala ngokulula: ezinyangeni ezi-3 ezilandelayo kufuneka ufikelele kwiminqaku engama-30 yemini yemihla ngemihla (okanye ukuya kwiiyure ezingama-3 ngeveki). Oku kuyinto evamile, phakathi kwezinye izinto, ezicetyiswa yi-World Health Organisation ukuqinisekisa ukusebenza ngokufanelekileyo kwenkqubo ye-cardiovascular system. Kwaye kufuneka uhambe ngokuthe ngcembe, uqale ukususela kwiminyaka emi-3-5 ukuya kwemizuzu emine. Umlinganiselo "wokwanela" onokuzisebenzisa wena ukukwazi ... ukuthetha ngexesha leklasi. Ukuba ukuphefumula ukugcina ingxoxo akuvumelekile, ngoko umthwalo wentliziyo inkulu kakhulu. Ukujonga ukuba kulula: ukuba akukho nkampani yokuqeqesha, thabatha i-headset kwaye, umzekelo, shintsha i-pedals, thetha kwi-mobile (ngaphakathi kwengxoxo yenethwekhi). Kwaye ukuba ngokwemvelo awuyiyo ingxoxo, cula kunye nomdlali! Uvakalelwa kukuba awukwazi ukuthetha, unciphisa, kodwa unganciphisi ubude boqeqesho kwaye ungayeki: awukwazi ukugijima, hamba ngeenyawo, ukhathele ukudansa hip-hop, "utshintshe irekhodi" kwaye ulungele i-waltz. Ngaba ufuna ukukhawuleza usebenze kumfanekiso, njengomfanekiso wemifanekiso, ukuqinisa iifomu? Emva koko khumbula: amandla okuqala asebenzayo enza ubuninzi bemizuzu engama-1. Akufanele uphuthumele kwaye uhluthe ngexesha lokuzivocavoca, kodwa uzive uvakalelwa iintlungu kunye nezihlunu. Umoya wenduduzo unesiqinisekiso sokuthi awuyi kulahlela impilo emva kweeseshoni zokuqala zokuqeqesha!
Zonke izicwangciso zeeklasi ezinzulu zabaqalayo kwizemidlalo zisebenza kuphela phantsi kweliso lomqeqeshi. Akunjalo nantoni na? Akukho ndawo yokusebenza kuyo (akukho ipaki okanye i-stadium enye naphezu kwayo yonke into), iholo yokuzilolonga lide kakhulu, udibanisa echibini loluntu, akukho ndawo yokubeka ibhayisikili, kwaye akukho mali yokudlala ebiza kakhulu? Akunakunyaniseki! Emva koko unako ukuhamba ngenye indlela, ngelixa ... ngokucophelela ubala isinyathelo ngasinye. Kule nto uzakufuna i-pedometer! Iqhinga elilula libala amanyathelo, kwaye kunye neekhalori zavutha kwaye inani lamatye livutha. Kungenzeka ukuba ngelixa usuka ekhitshini waya kumanesi, uhamba inja kwaye uhamba phakathi kweefesi eofisini, ufumana umthwalo ofanelekileyo. Ngoku siyazi indlela yokunciphisa umzimba ngokukhawuleza ngaphandle kokulimaza kwimpilo.