Ngokwamaninzi, konke okufuneka ukwenze ukuze ulahlekelwe isisindo kukutya okuncinci kwaye uhambise ngaphezulu. Kodwa akulula. Eli nqaku lichaza izizathu ezingama-20 zokuba kungani ungeke ulahlekelwe isisindo. Awuyi kukholwa, kodwa konke oku kunciphisa imizamo yakho yokunciphisa umzimba. Ngoko "masizi intshaba ngomntu" ukuze silwe ngokuthe ngempumelelo. Okanye nabo.
1. Awukwazi ukuphepha "ukutyiwa".
Mhlawumbi, akwenzi oko ngenxa yokukhupha. Kodwa, kholwani mna, akuveli kwindlala. Ukutya okutyebileyo akuyi kuba yingozi xa uyazi. Eyona ndlela ingcono - imifuno eluhlaza: iidroti, ukhukhamba, iklabishi. Kwaye ukutya okutshatyalaliswayo kunokutshintshwa ngokusela iziphuzo ezinxilisayo. Ngokomzekelo, itiye eluhlaza izokukunceda ulahlekelwe isisindo! Kwaye, sitsho, awukwazi ukuba kwanesilayidi yamanzi ngaphambi kokutya kunceda ukulahlekelwa isisindo! Kanye nje ngamanzi, isisu sigcwalisa ngokukhawuleza. Amanzi ashiya ngokukhawuleza, kodwa uvakalelo lokuzaliseka luhlala. Kule meko, awuyidli.
2. Udla kwiindawo ezinkulu.
Ngokuqhelekileyo ucinga ukuba: "Ngoku ndiya kubeka ngakumbi, kwaye andiyi kudla kude kube ngukuhlwa." Le mpazamo enkulu! Kungcono ukudla ngokuphindaphindiweyo, kodwa kuncinane. Iingcali zithi inxalenye yemveliso yamaprotheni (inyama, intlanzi, inkukhu, imveliso ye-soy) kufuneka ibe sisayizi yesundu. Ingxenye yesaladi kunye nemifuno kufuneka ibe ngamacandelo amabini. Isiqwenga samasiki kufuneka sibe sisayizi yebhokisi lebhokisi.
3. Endaweni yokutya, amanzi amaninzi.
Abaninzi bethu benza impazamo yokuzama ukusela ngaphezulu kwizame zokukhupha umva wokulamba. Ukususela kwisixa esikhulu samanzi umzimba "uvumba". Ngokukodwa iminwe neenzwane. Ukongezelela, ukusuka emanzini umzimba ufumana ubuncinane izinto ezincedo. Ufuna isethi epheleleyo: amaprotheni, amafutha kunye nee-carbohydrates! Ngoko ke, xa ucinga ukuba amanzi aya kutshintsha indawo yokutya kwakho - uhlaselwa kukuhlushwa okungafanelekanga.
4. Udla ngokuhlwa ebusuku.
Uneshedyuli yomsebenzi ongenakunqwenela, ufika emva kwexesha, kwaye usadinga ukuba nexesha lokunyamekela intsapho, ukutya, ukusela, ukulala embhedeni ... Oku, kunjalo, yingxaki. Kwimeko enjalo kunzima ukutya rhoqo. Kodwa kufuneka ukwazi into enye: yonke into oyidlayo emva kwe-22.00. imithwalo engenamsebenzi esiswini. Ukutya akuyi kugujwa ebusuku! Iinjongo kunye nesibindi "kuphumla", oku kuthetha ukuba igazi liya kucoca kakuhle. Isisu siya kunyanzelwa ukuba sisebenze, kodwa sinyanzele. Iikhalori aziyi kutshiswa, ubunzima besisiphaphali ephupheni, kwakhona, alukhuli. Ngoko konke oku kuya kuba ngamafutha. Ukongezelela, 'utyale' amathambo akho, kuya kubakho iingxaki nge-stool, metabolism. Unokuyichitha kakhulu impilo yakho! Beka izinto eziphambili.
5. Ugqiba abanye abantwana.
Akukho mntu uthanda inkunkuma, kunye nemveliso, ewe, uyaxolisa. Kodwa awuyi kuvelisa ubuhlungu kwisibilini sakho kunye nempilo yakho? Esikhundleni sokulahla ukutya - beka ubuncinci. Qinisekisa abantwana ukuba bagqibe yonke into. Yaye ukuba uhlala kwindlu yangasese - uququze umquba womquba, apho ungakhupha ngokukhuselekileyo iindawo zokutya kunye nenzuzo yokuvuna.
6. Ulibala malunga nobudala bakho.
Emva kweminyaka engama-35, i-metabolism yethu iyancipha, i-hormone iyatshintsha emzimbeni, okukhokelela ekubutheni kwamafutha kwindawo ezahlukeneyo. Oku, okokuqala, isisu kunye nesisu. Uphando olutsha luye lwabonisa ukuba iimveliso zobisi ezincinci kunye ne-soy zinganceda ukunciphisa ubunzima emva kweminyaka engama-35.
7. Ulahlekelwa ngumzimba wedwa.
Ukulwa nobunzima obunzima kunzima kakhulu. Kufuneka ube nomntu onokukuxhasa, akukhokele, akuncede ungalilahli. Ukongeza, uya kufuna umntu ongaphandle "ujonge" ujonge kwimpumelelo yakho okanye ukungaphumeleli. Ngokubanzi, musa ukulwa yedwa. Ngoko ubukhulu bokungaphumeleli bukhulu.
8. Awunaso isizathu esicacileyo.
Ukungabikho kwesisiseko sokulahlekelwa ubunzima kuyinto ebalulekileyo ekuhlulekeni. Ukuba awuzibeki iinjongo, omele uzame ngayo - uya kunika lula xa uqala ukuhluleka. Qala ngomgomo omncinci, kwaye uya kuziva unamandla kunxamnye nobunzima obunzima. Imibingelelo yakho ayiyi kuba yintlonelo kwaye ayinanto.
9. Ulambile.
Awuyi kukholwa, kodwa ukuzila ukudla kubangelwa ubunzima obunzima! Umzimba wakho usetshenziselwa ukuba "uza kulambile", ngoko ugcinwe kwinqatyisi ukuze usinde! Ngoko umzimba uya kuguqula ukutya okuncinane kunamafutha! Uza kuthi: "Ndihleli phantsi kwesonka kunye namanzi kwaye uhlala unamafutha!" Kwaye into eyona nto yinto yokuba xa ulahlela (kungekhona ukulamba ubomi bonke!) Yaye qalisa ukutya ngokuqhelekileyo - uya kuba nobunzima amaxesha amaninzi ngokukhawuleza kunokuba ngaphambili. Oku kuthetha ukuba i-metabolism yakho ihlanganiswe. Kwaye sele sele yinkinga enkulu, enzima kakhulu ukuyiphilisa. Nceda ulandele ukutya okunokulinganisela xa ulahlekelwa ubunzima kwaye uphephe indlala!
10. Ukunyanzeliswa kwengxube kwandisa ioli.
Kulula ukuqonda ukuba uxinzelelo olunokukwenza lube lukhulu kangakanani: udla ngakumbi xa ukhathazekile ngento ethile. Kwimeko yokuxhalaba, ukuphazamiseka kwemihlaba kunye nokwesaba, umzimba wakho uvelisa i-hormone engaphezulu, okwenene igcina ioli. Ngoko, zama ukuphepha uxinzelelo xa ulwa nobunzima. Kwaye ngamanye amaxesha.
11. Usela utywala.
Ewe, kunzima ukukholelwa, kodwa uphando lwangoku luye lwabonisa ukuba abantu ababengabandakanyekanga kotywala babengenakukwazi ukuncipha. Naphezu kokutya okunokulinganisela kunye nesethi yokuzilolonga. Inyaniso kukuba utywala obuncitshiswa kakhulu kuncibilikisa imetabolism. Umsebenzi wesibindi uyaba nzima, kwaye oku kwenza kube nzima ukuhlambulula ngokupheleleyo igazi. Yiyiphi ilahleko enzima esinokuthetha ngayo! Ngaphezu koko, asinakuthetha ngezidakwa ezinxilisayo. Ukunciphisa umphumo wokulahlekelwa ubunzima, iwayini encinane okanye ubhiya obaneleyo, kwaye akusiyo yonke imihla.
12. Ufuna amaminerali athile ekulahlekeni kwesisindo.
Ii-vithamines kunye neemaminerali zibaluleke kakhulu kwimpilo yonke, kodwa ezi zinto ziyimfuneko xa zilahleka. Emva koko, i-potassium inceda ukulawula umgangatho wezondlo kunye "nokutya" iiseli zamascle. Ufuna izicubu ze-muscle eziphilileyo xa ulahlekelwa isisindo. Awufuni ukuba umzimba wakho uqale ukusebenzisa umsila wamandla, ufuna ukutshisa amafutha amaninzi. I-potassium inceda kwakhona umzimba wakho ukuphelisa inkunkuma kunye neesxinali ezisuka emzimbeni. Ukutya okunotye kwi-potassium, ngokuqhelekileyo kumanqatha: amazambane aphekiweyo, isipinashi, "uhlala" yogurt.
13. Awukwazi ukulala ngokwaneleyo.
Kuye kwaqinisekiswa kaninzi ukuba ukungabikho kokulala kunokwandisa ubunzima. Isizathu salo kukuba kukuba xa sikhathele - utyalo lendalo lusenza sidle ngakumbi ukuze sihlale siphapheme. Kananjalo, ukungabikho kokulala kuphazamisa umetabolism kwaye kulawula i-hormone yondlo, oku kuthetha ukuba umzimba wakho uqokelela amaninzi amaninzi.
14. Uqhwala.
Uphando olutsha lubonisa ukuba imbono yokuba umzimba wakho uvutha amaninzi amaninzi kumaqondo ashushu ayenzi ngokwenene. Le nto ingaba yiindaba kuwe, kodwa ixesha elifudumele linokukunceda umzimba wakho usebenzise iikhalori ezininzi. Batshisa ngomqondo wangempela wegama, kwaye amanqatha ahamba. Kwiqanda, ngokuchaseneyo, umzimba uqokelela amafutha kumalungu afanelekileyo afudumeleyo. Ngaba uyayifuna le nto?
15. Usetyenziswa ukubhiyozela impumelelo.
Ube "phezulu" ngeveki kwaye ulahlekelwe ezilikhulu igramu - kufuneka kuqatshelwe! Wena ubamba isidlo sakusihlwa. Ucinga ukuba: "Xa unako. Akukho nto yokukhathazeka ngayo. " Le mpazamo! Unokubuyisela zonke iikhalori ezitshiswa ngeveki enye yokutya enye. Ewe, ndifuna ukuphawula ezinye iimpumelelo. Kodwa ukuthotywa njengomvuzo wokulahlekelwa isisindo - akunjalo, siyisiyatha?
16. Uxinezelekile.
Akungabazeki ukuba abaninzi bethu badla ngokugqithiseleyo kwezizathu zengqondo, kodwa ukuba uxinezelekile - uya kuba nethuba lokufumana ubunzima obukhulu. Ingqungquthela "enobungozi" inokuvela: udla kakhulu ngenxa yokudakumba, kwaye uwele ekudakaleni okukhulu xa ubona indlela uhlambe ngayo. Isinyathelo sokuqala kule meko kukufuna uncedo kwizakhono. Ndikholelwe, kuya kuba nzima kuwe ukulawula ngokwakho.
17. Ubeka iinjongo ezingenangqiqo.
Ewe, ukuzama ukugqwesa kulungele wonke umntu. Kodwa ngaphakathi kwemida efanelekileyo. Ukuba ubunzima bakho buphantse kwi-kg kg., Kwaye wanquma ukulahlekelwa isisindo ngeveki ukuya kuma-50, lindele ukuhluleka. Abanye abanezondlo kunye neengcali zempilo bakholelwa ukuba kufuneka ulwele ubukhulu obulinganayo neyesibini kwisithathu sakho. Kuyaxeka, kodwa kusengqiqweni kunokuba ulahlekelwe isiqingatha kwiintsuku ezimbalwa. Ngeke udanike xa ubeka iinjongo ezincinci. Yaye yonke intshumo encinci iya kubangela uvuyo. Eminye imihlali encinci, kwaye iya kuba yimpumelelo yakho enkulu kwixesha elizayo.
18. Usebenzisa kakubi ikhelelethi.
Ewe, i-tshokoleta ilungele impilo kunye "nokupompa" iekhalori. Ngokukodwa ukuba i-tsokolate emnyama. Nangona kunjalo, kwimiba equlethe i-mafuta kunye noshukela, inenani eliphezulu le-caloric. Kungcono ukuhlala kude naye ngexesha lokulwa nokunciphisa umzimba. Kodwa ukuba ngokwenene awukwazi ukuhlala ngaphandle kwecolethi, ke maye ube yintolethi emnyama kunye necawu encinane kanye ngeveki.
19. Awuthathi amanzi aneleyo.
Kunzima kakhulu, ekubeni kukutya, ukugcina "ukulinganisela kwamanzi". Ngakolunye uhlangothi, ukusela amanzi amaninzi kunenzuzo, kuba amanzi agcwalisa isisu kwaye unceda ukuhlamba iintoyizi emzimbeni wakho. Nangona kunjalo, ukuba uphuze amanzi amaninzi, ungazivakalelwa "unqabile," izitho ziza kukhula. Beka ibhalansi elungileyo - ukusela isilawuli samanzi kuqala okokuqala, kunye nesidlo kunye nokutya kunye, ekugqibeleni, ebusuku. Yidla ukutya okuphezulu kwifiber, ezifana nesonka somnyama, amazambane "efanelwe", irayisi emdaka kunye ne-pasta.
20. Usebenzisa izilinganiso zemizuzu.
Ufuna yonke into ibe lula, ngoko usebenza ngokukhawuleza. Ukuba ugqiba ukulwa nokukhululeka - ulwe! Akunakuqonda ukwenza amahlanu-sit-ups, uze uzizuze ngekhekhe lekhekhe. Kufuneka uzive kwinkqubo yokulima kwakho. Zikhusele kwizizathu zokuba ungeke ulahlekelwe isisindo. Ukuphelisa ngokupheleleyo ioli kunye noshukela ekudleni kwakho ngelixa usebenzisa iivithamini, amaminerali kunye nefiber. Ukuzivocavoca umzimba yonke imihla! Ngaloo ndlela kuphela isiphumo siya kuvela. Akunjalo kuphela.