Ekuseni
Ukuvuka, ngokukhawuleza uphuze iglasi yamanzi afudumele (mhlawumbi ngesigamu semon okanye ijusi lemon). Ukutya kokutya kunye nokuzivocavoca kwempilo kusenjenjalo kulabo abafuna ukulahlekelwa yiyo yonke into engabonakaliyo.
Isidlo sakusasa kufuneka sibe kanye ngokucetyiswa ngabazondlo: zisebenzisekile kwaye zichanekile. I-tea okanye ikhofi, ezimbini iinkcazo zesonka esipheleleyo se-12-15 amagremu ebhotela (iipompo ezincinane zihamba kakuhle kwi-dosage), i-spoonful ye-jam okanye i-honey, i-yogurt entsha okanye yendalo. Ukuba usuku luthembisa ukuba ludlulileyo, unako ukuncedisa isidlo sakusasa kunye neqanda okanye uceke lweshizi.
Ungesabi ukutya i-cottage shiese kunye ne-yogurts. Ukuchulumancisana nemveliso kuphela nge-0% ye-fat ayiyiphumeli, kuba ulwahlulo luncinci kwaye alufanelekanga umgudu: i-yogurt ephantsi-mafutha inama-calories angama-50-55, i-bio-yogurt-i-calories ezingama-60 kunye ne-yogurt kubisi bonke - i-calorie ezingama-80.
Ukuphuma ngaphandle kwendlu , kufaka isikhwama sebhotile yamanzi amaminerali, kwaye kungcono - i-thermo eneklasi eluhlaza (iresiphi eyintandokazi yeenkwenkwezi ezincinci). Sele sele ihlolwe ngabasetyhini abaninzi - kwaye yenza ngokwenene njengeentlobo ezahlukahlukeneyo zokutya nokutya okuncedisayo.
Gwema ukutya okudliwayo malunga ne-11. Kungcono ukudla i-apula, idiliki ezincinane okanye izithelo ezomileyo (amakhiwane, ama-apricot omisiwe). Kuya kukuzalisa ngamandla. Ukongezelela, loo ndlela yokukhusela izokukusindisa engozini yokutya okungaphezu kwexesha lokutya.
Isidlo ekhaya okanye kwindawo yokutyela
Shiya ekudleni kwakho indawo ye-carbohydrates, umzekelo, iifatate (kodwa kungabikho fries okanye okuthosiweyo, ngaphandle kwezinto ezingaqhelekanga), ilayisi okanye okusanhlamvu. Ngokubambisana nomzimba, intlanzi okanye imifuno eluhlaza, baya kukusindisa ekufikeni kwendlala emini kwaye musa ukuphazamisa ubunzima bakho.
Susa isikhumba kwi inkukhu, i-turkey, idada kunye neentlanzi ezibiweyo. Ngoko uya kwenza isitya sakho sibe sempilweni kwaye sincinci kwikhalori. Ukukhetha ukutya okusanhlamvu, i-grains epheleleyo, i-macaroni kwi-ngqolowa enzima kunye nelayisi yasendle. Amathumbu akho aya kukubonga ngale nto, kwaye umzimba wakho uza kukwazi ukufumana izondlo ezingakumbi.
I-dessert efanelekileyo yintlahlela ngaluphi na uhlobo: i-salads, i-compotes kunye ne-sorbet. Bonke abanye bayathandabuzeka. Akukho mfuneko ukubala: i-ayisikrimu, amaqebelengwane, amaqebelengwane, ii-cookies kunye nazo zonke ezinye izilingo ziqulethe ushukela oluninzi kunye namafutha, oku kuthetha ezininzi iikhalori. Bashiye kuphela kwiimeko ezizodwa.
Qaphela iintlobo ezahlukileyo zekhofi, eyaziwayo namhlanje. Nangona ivakala izithelo ezimnandi, kunye neentambo ezincinci, ii-cookie okanye ii-cookies zikhona nje ngeemfusa, isisigxina somlenze.
Khumbula kwaye ugxininise: isonka + ibhotile ekudleni kwasekuseni - ewe, ngesidlo sasemini nangayiphi na imeko. Akukho ngeesithombo, okanye ngeeshizi. Nayiphi na ibhotela, kungakhathaliseki ukuba njani, kwi-100 gram iqulethe i-calories eziyi-800. Hlalani uqaphile!
Ngaphandle kokwesaba, zenzele ngetyhulethi emnyama (kunye nekomityi yekhofi), kwaye unako ukufumana isibini.
Nge-16 yintsimbi - kungakhathaliseki ukuba kuphi
I-Tea - umhlobo ongcono kunabo bonke ukunyameka, ukutya okutya kunye nemisebenzi efanelekileyo yomzimba wakho. Ukongeza kwiipropati zalo zonyango, inezixhobo ezintathu ezifanelekileyo zokulahleka kwesisindo: i-caffeine, ekhuthaza ukutshiswa kweekhalori, iikatekini ezitshisa ioli kunye ne-polyphenols, eziyizona zilamandla ezilamandla. Ngetiyi, ungadla i-hazelnuts, i-almonds okanye izithelo ezomileyo. Kuya kukuzalisa ngamandla.
Qaphela izikhundla zentshukela. Ukusetyenziswa kwabo kubangela umphumo ochaseneyo, njengoko bephula indlela yokondla kwaye bangela isifiso esingenakunqwenelekayo sokutya into emnandi.
Ukutya isidlo ekhaya okanye kude
Yithi hayi, mbulela, xa uphinda usithumela isidlo, ngokukodwa okuthandayo. Ngokuqinisekileyo, oku akulula, kodwa kunceda umzimba wakho, ekubeni uyayigcina kwii-calories ezingaphezu kweeyure. Ngaloo ndlela, ubonisa intlonelo malunga nomfanekiso wakho kwaye uhlale kwindawo efanelekileyo.
Igoli yesibini yewayini ebomvu ishiye isigxina. Siyabulela oku kukutya kunye nabahlobo ongekho ukuhlala unika elinye iglasi yewayini, ngoko ke uya kusindisa kwii-calorie eziyi-100 ukuya kuma-300.
Yonke imihla
Hang in ikhementi yakho ecaleni kwengubo enhle kakhulu kakhulu ijee enzima okanye i-skirt esifutshane eyokukhonza njengesikhuthazo. Ngaba bahlala kuwe ngokugqibeleleyo? Bravo! Ngenxa yoko, akukho mfuneko yokuma kwisikali, unesimo esihle. Ngokukhawuleza xa uvakalelwa kukuba banokugubha ngokukhawuleza, hambani ukutya okulula kwiintsuku ezimbalwa okanye ulungise usuku lokuzila.
Ngaphandle kokungabaza, khawuleza uphendule imibuzo emithathu. Zingaphi iikhalori kwi Coke: 250, 370 okanye 450? Zingaphi i-100 g yeayonnaise? Kwaye kungakanani - kwi-100 g ye-sausage eyomileyo?
Ukuthintela iifowuni kufuneka kube yimihla ngemihla. Ngenxa yoko, ukuzincitshiswa okuncane kwesisu kunye namathanga kufanele kwenziwe kwintambama nangokuhlwa. Kule meko, ungasebenzisa ama-creams ekulahlekeni kwesisindo, okwenza unyaka wonke uphumelele.
Musa ukufuna i-parameters ye Kate Kate, uHeidi Klum okanye uGiselle Bundchen, kodwa qaphela iindlela zikaThixo zikaStephanie (Seymour). Imodeli eyona nto ixhaphakileyo kulo nyaka uneminyaka engama-40 ubudala, kwaye ngaphandle kweyinkimbinkimbi encinane ibonisa iifom zayo ezintle kwiinkampani zentengiso zelinen e-Chantelle, ebusweni bayo. Lobuhle buqinisekisa ukuba akayi kuphelisa nantoni na, nakwi-hamburgers kunye ne tsholatshi (kodwa sinokukholelwa njani kule nto?) Kwaye kwikhono lomntu osisigxina (apha uqobo ngokuqinisekileyo). Ngoko masiwuthathe umzekelo wakhe uze ungalibali ngokusihlaziya rhoqo.
Ixesha lokuba udibanise kunye kunye nokubuyisela iifomu zakho eziqhelekileyo. Umqeqeshi weziko lezempilo laseParis u-L'Ussin uJean-Christophe uvelise inkqubo efanelekileyo yokwenza izikhwebu zakho zibukeke zigqibeleleyo.
Beka iinyawo zakho ububanzi begxala ngaphandle kwaye ugobe intwana, iingalo ziyaqhubeka. Squat ngaphandle kokuthatha izithende zakho phantsi. Xa uphakamisa, phuma, gcina umqolo wakho. Amaconsi abuyele, kunye nesifuba-phambili. Ezi zintathu zihamba ngokuphindwe kabini.
Yonke imile, yenza umphunga phambili (umlenze omnye phambi kwesigxina, i-second-back back and straightened). Umlenze wangaphambili ukhankanywe kwinto ethile, izandla zihlala ezihlalweni. Gcina umqolo wenyango uze unciphise i-pelvis. Phakamisa umzimba, ugcine uqobo kunye nokuxhuma. Iisethi ezintathu zeeshumi elinesihlanu kumlenze ngamnye.
Beka iinyawo zakho kunye, zibeke izandla emva kwesihlalo. Yenza umlenze omnye umbuyise, ujikeleze umzimba ophezulu. Umqolo kufuneka uhlale uchanekile. Phakamisa umlenze wakho ukwenzela ukuba umgca ongqambileyo ubonakale ngasemva kwakho. Gcina le ndawo emithathu imizuzwana. Ezi zintathu zihamba ngamaxesha alishumi elinesihlanu kumlenze ngamnye.
Thetha kwisisu sakho, faka ibunzi lakho ezandleni zakho. Bend imilenze yakho ngekota ye-90C. Izithende zithatha kwi-plafil, ngelixa zikhupha. Iindlela ezintathu ezilishumi.
Uxoxe ngomva wakho. Beka iinyawo zakho ngobubanzi bamagxa, izandla - kunye nomzimba, kunye nezithende zakho zihlala phantsi. Qinisekisa izikhwelo uze uzikhuphe, uphakamise i-pelvis. Ukuqala, kukho iindlela ezintathu ezilishumi elinesihlanu, emva koko zamashumi amathathu.
Zonke ezi zifundo kufuneka zenziwe kathathu ngeveki ubuncinane kwiinyanga ezimbini.
Icebiso
Ukuze ugcine izibonda zisesimweni, sebenzisa onke amathuba ukuxubha izihlunu ezinobungqingili - umzekelo, ukhuphuka izitebhisi.