Ukwamkelwa kokuqala.
Ngamafutha amancinane.
Iingcali zondlo lwezondlo zicebisa indlela yokudla amanoni amaninzi. Kwaye ukunciphisa ubuncinci ubungakanani bemafesi, ngemini engabi ngaphezu kwama-25 amagremu. Leli dosi li ncinane kakhulu kwaye liyingozi kwimpilo, oku kutya akunakuhlala ixesha elide. Kodwa ungasebenzisa le iveki 3-4, ngeli xesha akukho nto iya kwenzeka kuwe.
Uya kufuneka ucime kwimenyu yakho yemenyu izitya: i-sausages, igargarine, ioli yeoli, amafutha ezilwanyana, izikhupha zamaqanda. Kwaye kunye namaqebelengwane, amaqebelengwane, amabhonksi, iilekese, iisuthi nezinye iimveliso apho kukho amanqatha. Kwi-pharmacy, thenga i-oyile yeentlanzi uze uthathe ekuseni ngepuni, kuya kuba yinto evamile kuyo yonke imini. Ukuba ioli yeentlanzi awunakuyibona, yithengise encinci imifuno encinane kwaye uthathe i-spoonful ngosuku.
Ukwamkela okwesibini.
Ngaphantsi.
Yonke into engeyona ifuthe kunye nomzimba i-carbohydrates. Imithombo ye-carbohydrates - imifuno, okusanhlamvu, i-jam, u-honey, iifomese, iziqhamo. I-carbohydrates ingaba yi-unscuened (ikhukhamba okanye i-oatmeal), okanye i-sweet (ushukela okanye ubusi). Ufuna njengomlilo ukwesaba ama-carbohydrates amnandi. I-sweet provokes i-hormone ye-insulin, inoxanduva lokudala i-deposit oil deposits. Ingaphezulu ye-insulini ikhutshwe, iyakuba yimbi kakhulu. Ngeke usongelwe yi-oatmeal okanye irayisi. Ubisi lungathatha isinyathelo kuwe, akusiyo mnandi, kodwa iqukethe i-lactose ishukela eyingozi. Kulungile kodwa, iimveliso zobisi kunye nobisi ukuba ungaphuzi.
Ukwamkela okwesithathu.
Susa ukutya okucwangcisiweyo ukusuka ekudleni.
Apha siza kuthetha nge-pasta, ungabandakanya apha: amajusi, i-compotes, yonke ukutya okusemgangathweni, i-cola kunye ne-chips. Ukuqinisekisa ukuba le mveliso ingagcinwa ixesha elide, idibanisa into eninzi engafanelanga abantu abafuna ukunciphisa umzimba. Yonke into enokuthengwa kwivenkile yile: i-oatmeal, ubhontshisi, ilayisi.
Ukwamkela okwesine.
Zincinci i-carbohydrates.
Zama ukunciphisa ngokukhawuleza ukutya kwama-carbohydrates imihla ngemihla. Konke oku kuya kubangela ukuba umzimba uya kulahlekelwa ngumthamo omkhulu kwaye ungakwazi ukukhululeka kakhulu. Le ndlela yokutshatyalaza ingasetyenziswa kuphela kanye. Ukuba ufuna ukuhlala ixesha elide ngexesha lokutya okuncinci, ke uya kuzilimaza. Umzimba ngenxa yoqoqosho lwemikhosi, ehlangene nokusilela kwamandla, iya kulahla. Ulindele ukuxinezeleka, ukulahleka kwamandla, ukulala. Ngama-carbohydrates ngenyanga kunye nesiqingatha ungalinda. Kodwa ubuncinane i-oatmeal kunye nelayisi kufuneka isetyenziswe, phi ke uya kuthatha amandla oqeqesho lwakho.
Okwesibini ukufumana.
Hambisa ngaphezulu.
Esinye isidlo asikwaneli ukulahlekelwa isisindo, udinga i-aerobics, kunye ubuncinane ezintlanu okanye ezintandathu ngeveki. Indlela esebenzayo yile, kufuneka udibanise iyure yeeklasi kwiiklasi ezi-2 malunga nesiqingatha seyure - ukusa nokuhlwa. Ukuba awukwazi ukuqeqesha amaxesha amabini ngosuku, cwangcisa uqeqesho lokuqeqesha ngokuhlwa. Musa ukucingela iyure kwi-rollreader, sebenzisa indlela emininzi imizuzu engama-20. Emva koko uye kwelinye umshini wokugubha kwaye wenze loo mizuzu engama-20, uze uye kumqeqeshi wokugqibela we-elliptical imizuzu engama-20. Ubukhulu beengcamango mazibe phezulu.
Ukufunyanwa kwesithandathu.
Khumbula malunga neeprotheni.
Iiprotheyini kukutya kwezihlunu zakho. Ukuba izihlunu azikho "skukozhilis", kufuneka uvelise iprotheni yakho intlawulo ngemini ukuya kwi-1.6 grams ngomzimba weekhilogram. Ingxaki yonke kukuba izitya zenyama ziqulethe amaninzi amanqatha. Njani ke? Udinga ukutshintshela kwiprotheni enomphunga. Thatha umlinganiselo wemihla ngemihla yamaprotheni, uyiphucule emanzini uze uyigcwalise kwibhodlela ye-thermos. Thatha kunye nawe ukuba usebenze uphuze le sesiselo ngamaxesha ama-5-6 kunye nekhefu ngentsimbi yesithathu. Kabini ngeveki, udle intlanzi ebilisiwe okanye i-fish.
Ukwamkelwa kwesixhenxe.
Uninzi olungaphezulu.
Amanzi ayimfuneko ekulahlekeni kwesisindo. Xa udla iiprotheyini, kufuneka ufune ukusela amanzi. Ukwandisa umlinganiselo wemihla ngemihla, isiqhelo sesibini ngeekitha ezimbini. Phuza kuphela iiglasi ezili-10, ungakhohlwa ukuba kufuneka uphuze amanzi.
Ukumkela wesine.
Ngamanye amaxesha, tshintsha ikhalori.
Kufuneka ubale kakhulu, kodwa kuyafaneleka. Fumana ulawulo lwemveliso yamandla kwaye ubale ikhalori. Ukunciphisa okanye ukongeza ukutya. Umzekelo, iintsuku ezintathu ezilandelelanayo kufuneka udle iikhalori eziyi-1500, ozahlula zibe zi-4 zokufumana. Emva koko ngolunye usuku, pha kamisa ikhalori yokutya kwii-calories ezingama-1900. Emva koko ubuyele iintsuku ezintathu ukuya kuma-1500 khalori. Ukuba uziva ucebile, unqabile kwaye ungenamandla, wanciphisa inani leentsuku "ezilambile" kumjikelezo ukuya kubini.
I-ninth reception.
IziHlomelo.
Xa sidla encinane, umzimba wethu ulahlekelwa ezininzi izinto ezincedo, amaminerali, iivithamini. Udinga ukuthenga izakhiwo ezininzi zeemithayamitha kunye nama-multivitamin. Kwakhona uthenge i-fiber uze wonge le powder kwi-protein yakho. Kufuneka uthenge ukuxhaswa kokutya - i-amino acid glutamine. Ukuba ukwamkela, ukulungiselela ukukhanya kweso diyotic kuphela kwisityalo.
Ukufumana yeshumi.
Nciphise ityuwa.
Kukho indlela eqinisekisiweyo yokuswela isisindo ngokukhawuleza, ukukhupha amanzi amaninzi emzimbeni. Amanzi alilibazisekile ngenxa yetyuwa, ngoko kufuneka udle unonophe olungaphezulu. Kwaye ukuba zichaneke ngokupheleleyo, kungekho nhlobo. Yaye ke apha asiyi kuthetha kuphela ngeengcambu kunye neenkompo. Uninzi ityuwa liseasini kunye nokugqoka, isardadi, i-ketchup, i-mayonnaise. Ityuwa itholakala kwimveliso ye-canning. Funda amalebula kunye nalapho kukho i-salydium salts, ke le mveliso ayikufanelanga. Ekhaya, ungatyi ityuwa nantoni na, ukulahla ityuwa ekudleni "kunokuthwala" ukuya kuma-4.
Sifunde iindlela ezilishumi iindlela zokulahlekelwa sisisindo ngokukhawuleza, kwaye ukuba ulandelele ezi ndlela ezilishumi, kwaye uphumelele, sinokukuhalalisa. Khumbula, kufuneka ufike kwi-gym kusasa, kwaye ngoku ukuxhasa ukuphumelela kwakho