Indlela yokunciphisa umzimba ngaphandle kokutya, ungayisebenzisa xa ufuna ukulungelelanisa ubunzima bakho ubuncinci ebusika. Abantu abaninzi bavuka ebusika, ngo-1 okanye 1.5 kilogram. Ingundoqo yesondlo esinjalo kukuba ukutya okuqhelekileyo kuthatha indawo yeglasi ye-fat kefir, emva kweeyure ezingama-2, sele sele isondele ekuphumeni ukusela enye ingilazi ye-kefir kwaye idle ipayari okanye i-apula. Ngelo xesha, ivakalelwa yindlala ayiveki. Kulo kutya, isidlo sakusasa, isidlo sasemini, isidlo sasekuseni sekusasa sidliwa ngokupheleleyo, sidle iglasi ye-kefir. Ukutya kukuphakamileyo, akukho mithintelo. Ngaphakathi kwemida efanelekileyo, zikhona-zithandekayo, umgubo, izithelo, imifuno, inyama.
Ukuba unamathela kule rhu lumente ngeveki, unokulahleka i-kilogram yeesisindo ngaphandle kokuzibala ngokukhawuleza kweekhalori kunye nazo zonke iintlobo zentlungu. Kwaye kukuthintela ukuba unamathele kule yokutya inyanga ukufezekisa umsebenzi omkhulu, mhlawumbi oku kukutya okulungileyo.
Kwiindawo ezininzi, umntu ukhulula umzimba wakhe. Ukuze usebenze iikhalori ezidliwayo kwaye uhlale uncinci, umntu makabe esebenzayo. Yaye imithwalo enzima igule umzimba. Ziyintoni ukusetyenziswa kwazo zonke ezi zinto? Ngaba kungcono ukuba utye ngokufanelekileyo kwaye uhambe ngokufanelekileyo?
Ungadli xa ufunda incwadi okanye ubukela iinkqubo zethelevishini. Kule meko, uthumela ngokuzenzekelayo ukutya kwisisu sakho, ngoko xa ingqwalasela yakho ingayichazwanga nhlobo. Uyakwazi ukutya ngaphezulu kwesiqhelo sakho. Emva kwakho konke, ukutya kuyisithethe sasendulo, kwaye akudingeki udibanise nantoni na.
Ieholide nazo zichaphazela amanani ethu, kwaye ubuncinane ubunesiqingatha sesentimitha kwimilinganiselo, abaninzi bethu badibanisa. Akufanele uzincwine ukuba uthetha ukuba ngamanzi kuphela, kuya kuba nesiqingatha samanzi, kwaye amanye ayenjalo amanqatha amanqatha. Ungakwazi njani ukulahlekelwa isisindo kwaye ulahlekelwe? Oku kuya kunceda iingcebiso zethu, kunye nomnqweno wakho wokunciphisa umzimba. Yonke le nto iya kukunyanzela ukuba uthathe iinyawo zakho ezandleni zakho uze uqale ukusebenza.
Ukutya kunye nokutya
Iingcebiso ezibalulekileyo zokulahlekelwa isisindo kukususa ebomini bakho ubomi belambile kunye nezidlo. Kwi-intanethi ungayifumana iincwadi zokupheka kwezidlo ezahlukahlukeneyo, kukho kwakhona ukuchazwa kwindlala kunye nokutya okuyingozi kumzimba.
Okokuqala, inobungozi kuba ukutya okudliwayo akunakulinganisela, kwaye oku kuya kukhokelela kwimiphumo ebuhlungu. Okwesibini, sibona ukutya, kungekhona njengento yokutya, kodwa njengento ethile yesikhashana kufuneka ibe namava, kwaye kwakhona iphinde ibuyele ekudleni okuqhelekileyo. Kodwa awukwazi ukulala nendlala iintsuku eziliqela, uze udle yonke into, ngelixa uhlala uhle kwaye unqabileyo. Umzimba, ukhathala ngokutya kukuqala ukuthoba isisindo, ngoko kukutya kunye ncedise nje ixesha elifutshane lokunciphisa umzimba.
Iingcebiso ezilungileyo zokulahlekelwa isisindo kukuhlakulela umkhuba wokutya okulungileyo. Xa udla ngokufanelekileyo, ubunzima obunzima buphela buphela.
Ngeeholide sidla kakubi, ntambama isisu asinalutho, kwaye sidla ngokuhlwa kwaye ebusuku. Kodwa i-enzymes isebenza kwindlela endala, ukususela ngo-7.00-15.00, ikwahlula ukutya, ngaloo ndlela iguqula ibe namandla, kwaye emva kwe-21.00, yonke into engena emzimbeni iyaba yinqatha. Ngako oko, izondlo ziyancetyiswa ukuba zingabi yinto yokubusisa isisu, kwaye ubuyele kwisigqi sokuphila. Yaye ukuba ufuna ukudla into ephezulu-calori, i-sweet, i-fat, kufuneka uyenze ngaphambi kwe-15.00, okanye ngokutsha, kude kube ngu-21.00. Emva koko, umzimba kufuneka uphumule ebusuku, ungasebenzi, ugaye ukutya.
Izixhobo zokutya.
Kutheni siya kwiivenkile neevenkile? Kwaye konke ngenxa yokutya akusiyo nje isidingo somzimba, kodwa kwakhona indlela yokwenza ubomi bakho bube mnandi kwaye buhle. Kodwa unokutya kwakhona ekhaya. Ezi ngcebiso ziyakunceda ulahlekelwe isisindo.
- Zifake isitya esincinci - makube luhlaza okanye luhlaza okwesibhakabhaka. Kukho imfuneko ngokuphindaphindiweyo, kodwa ngaphantsi, ukuze esinye isidlo singekho ngaphezu kwe-200 okanye 250 ml. Ukuba uyadla ngale ndlela, unokunciphisa umthamo wesisu, kwaye ukuphazamiseka kokulamba kuya kuba kubi kakhulu.
- Ulawulo lomgca omnye, akukho nxubileyo .
- Umtya kufuneka uthathe imizuzu engama-20 . Yazi ukuba emva kwemizuzu engama-20, ubuchopho bufumana uphawu lokutya, kwaye awufuni ukuswela. Kodwa kule mizuzu engama-20, ungadla kakhulu njengoko ufuna, okanye ungadla kwaye uninzi. Umbuzo wonke uwuya kudla ngayo yonke le nto, ngokukhawuleza okanye ngokukhawuleza, ukukhahlela kwiindawo ezinkulu.
- IiNkonzo. Nokuba udla yedwa, khabisa izitya zakho kakuhle. Oku kuya kuphakamisa isimo sakho, kwaye awuyi kufuna ukutya nantoni na.
- Yiba ngumdla. Yivaka ingcamango yokutya, ukunambitheka kwayo, ujonge yonke into yokutya. Ngokukhawuleza kunokwenzeka ukufuna ukutya. Izondlo zicetyiswa ukuba zenze ukunyakaza kwe-30 ngaphambi kokuba ungadla ukutya.
Hlaziya
Mhlawumbi uyazi ukuba uxinzelelo luba negalelo lobunzima obukhulu, ngoko ukhulule kwaye ulahlekelwe isisindo, ulandele ezi ngcebiso.
- Xa upheka, kufuneka ubeke ukutya okuphezulu. Kwaye ezi zinto aziyizinto ezingenanto, ngoko sinokuzisa umzimba wabantu abasondeleyo, kunye neenzuzo ezibonakalayo emzimbeni wethu.
- Kungcono ukuba ungadli, xa unesimo sengqondo esibi, uya kutsalwa "ukubamba" iimvakalelo, udle into eyingozi. Kwaye, ngaphandle koko, xa udla ngesimo esibi, uhlawula imvakalelo yakho embi ngokutya, kwaye uyayichaza njani loo nto ngokutya. Oku akuyi kwenza nantoni na.
- Akufanele udle phambi kweTV. Bahlala bebonisa into enomdla, kwaye isandla sifinyelela kwisidlo esiphezulu seekhalori kunye nesidlo esinomdla. Okanye xa ubona into eyoyikisayo, engathandekiyo, ifuna ukuzola kwaye iphinde ifake umlomo wakho ngento enhle. Phantse indlela efanayo xa udla phambi kweso. Ngethuba lokutya, jonga ngokwakho - ujonge ixesha elipheleleyo lokutya.
- Xa udla, cinga ngezinto ezintle. Ngokuphathelele ukutya ngokwalo. Yiba "ngoku" kwaye "apha". Iingcali zengqondo zicebisa ukulungisa ingqalelo ekudleni, kuba ndiyidla, kuyinandi.
Amanzi kunye nokutya
Indima ebalulekileyo yokulahlekelwa isisindo idlala ngamanzi - asinika amandla, ahlambulule umzimba, akhuphule iinkqubo zokuhlaziya. Ngomhla kufuneka uphuze ubuncinane ii-2 ilitha zamanzi, kodwa ngcono kwaye ngaphezulu. Ukunciphisa umzimba kufuneka uphuze amanzi aqhelekileyo, kodwa amanzi ngamanzi. Emva koko umzimba kufuneka uchithe iikhalori ukufudumala la manzi. Iingcali zenzululwazi ziqikelele ukuba ukuba usela iilitha ezingama-2 zamanzi emvula ngosuku, ngoko, ngenyanga uya kutshisa iikhalori ezingama-2000. Yinto eninzi, kwaye ayizange ihlawule nantoni na kuwe.
Kufuneka uphuze phakathi kokutya, kodwa kungekudala emva kokutya, amanzi akakwazi ukuhlaziya ijusi yesisu. Into kuphela oyifunayo kwaye unokuyenza isela iglasi yetiyi eluhlaza ngaphambi kokutya. Ezinye iingcali zithi i-green tea iya kuba nempembelelo enkulu, kwaye yinike le ngcebiso yokulahlekelwa isisindo. Ukusela ngokukhawuleza iiyure ezingama-3 ngaphambi kokulala ngexesha lokulala - oku kuya kunceda ukukhusela ukuvuvukala.
Thenga ukutya ngokuhlakanipha
Cwangcisa imenyu kwangaphambili. Abanye baye bafunda indlela yokucwangcisa imenyu kwaye kwangaphambili bathenge ukutya ngeveki. Akunzima ukulahlekelwa isisindo nokugcina ubunzima bawo. Yenza uluhlu lwemveliso oyifunayo ukuyithenga kwaye uye esitolo kunye naloluhlu. Ngaloo ndlela, uya kulahla iikhalori ezongezelelweyo kunye neendleko ezongezelelweyo. Ukuba awukwazi ukuba uthenge ntoni, gxininisa kubantu abadumileyo abayidlayo.
Kuba iimveliso kungcono ukuba angayi kwivenkile, kodwa kwivenkile evamile, kwi-market. Kuboniswa ukuba ubuninzi beempahla, baphoqele ukuthenga into eyongezelelweyo, kwaye ke akukho nto yokutya. Musa ukulamba ukutya. Ngenxa yokuba isandla somntu olambile sithathwa kwi-calorie ephezulu kwaye ephezulu, yile mveliso yindlela esheshayo yokwanelisa indlala. Ukuba akukho xesha lokutya, ke unako ukusela, ubuncinane amanzi, oku kuya kunceda.
Liyinyani, ukulahlekelwa isisindo ngaphandle kwempilo kunye nokutya, nangona le nkqubo iya kuba yinde. Khumbula ukuba ngaphandle kokuzilolonga kunye nokutya, akunakwenzeka ukuba ulahlekelwe isisindo. Kwaye ixesha le nkqubo sele lixhomekeke ekubeni uninzi kangakanani ufuna ukulahlekelwa iikhilogram. Ngexesha elifanayo, uya kuphuphuma ngokunyuka, ngokusemgangathweni, kwaye umzimba uya kulungelelanisa ifom entsha. Isiphumo siya kuqhubeka, isisindo asiyi ku "gxuma" kwaye simise kwelinye nqanaba.
Indlela yokuqala kukunciphisa ukutya okudliwe. Yidla into oyifunayo, kodwa ngexesha elifanayo ukunciphisa inani. Njani ukwenza konke?
1. Isidlo sakusasa kufuneka sibe nesigxina kwaye singenasithintelo. Into edliwayo isidlo sakusasa iminywe ngokupheleleyo kwaye ingagqithiswa ngamafutha.
2. Ngesidlo sasemini, kufuneka usebenze ngokwahlukileyo. Ukuba ngaphambi kokuba isidlo sakusihlwa sinezidlo ezi-3, ngoku umda omnye. Kwanele kube ngamacwecwe enyama isobho kunye nesonka. Unokukhetha ukuba isitya sesibini, kwaye isuka kunye nesaladi kufuneka ilahlwe. Emva koko isitya sesibini sinokuba nayiphi na umphefumlo wakho unqwenela. Ukutya kuya kuba phezulu kwiekhalori, kodwa isabelo kufuneka sibe sincinci.
3. Isidlo kufuneka sibe yi-calori ephantsi kunye nomncinci. Ukuba ungaphuthelwa isidlo sakusasa kunye nesidlo sasekuseni, kuya kuba lula ukukwenza. Ukutya, awukwazi ukutya ukutya okunamafutha amanqatha, njengama-dumplings, i-pilaf, anokudliwa ngesidlo sasemini. Masithi kukho amaqanda abilisiwe okanye amaqanda aqhotyosweyo ngesonka sesonka sokutya, isaladi okanye i-cottage cheese, okanye isanti yesiqhekeza neti. Kodwa akuyiyo yonke into, kuphela okanye-okanye. Kamva ungadla isiqhamo, esiza kukunceda uzive unomdla kwaye ugcwalise indawo esiswini.
Isixa esiphezulu seekhalori oza kudla kusasa, xa iinkqubo zokuxiliswa komzimba zikhawuleza emzimbeni, kwaye ngokuhlwa, i-metabolism iyancipha, kwaye uyanciphisa nokusetyenziswa. Yonke into inengqiqo.
Ungalokothi ususe isidlo sakusasa kunye nesidlo sasemini, unokuba ne-snack elula. Ukuba ngemini oyidla ngokuqhelekileyo, ngokuhlwa kuya kubakho ukulamba. Kubalulekile ukunciphisa ukusetyenziswa kotywala, kukhuthaza umdla.
Ukuba lixesha lokutya, kwaye awusayi kulamba, usadla into ethile ngokuzenzekelayo. Kalula xa ungenzi oku, uya kufuna ukutya ngaphambi kokulala. Kwaye oku akuthandi.
Ekuqaleni uya kuziva ukuba ulambile, uya kuziva ukhululekile, kodwa kuya kuvezwa ukuba iintsuku zokuqala ezi-7 okanye ezili-10. Umzimba uyaphawuleka kuba uguqulela ngokukhawuleza kwaye usetyenziselwa yonke into. Ngeke ube nobunzima obuninzi kwaye uya kuthanda konke. Into ephambili kukuba kuba ngumkhuba kwaye emva kweenyanga ezimbalwa uza kubona iziphumo.
Unako ukuqhubeka uhamba, ukutya okutya ngexesha lesidlo, unganciphisa ubungakanani besahlulo. Ngokomzekelo, inxalenye yamadombolo. Thatha izandla zakho zombini uze uzibeke kunye nebhodi, oku kuya kubakho ubukhulu bokukhonza kwakho ngoku. Kwaye, eneneni, ukuba umntu akabandakanyeki emisebenzini yomzimba, impilo, ayikho umgijimi, oku kufuneka kube yinxalenye yakhe.
Ngokuqinisekileyo kukho ezinye iindlela, indlela enokwenzeka ngayo ukunciphisa ubunzima ebusika ngaphandle kokutya kunye nempilo. Kodwa naziphi na iindlela ozikhethayo, kufuneka ube ngumkhwa wakho, kwaye uya kuphumelela. Okukhethiweyo kukukho.