Ngaphambi kokuba uthathe isigqibo sokunciphisa ubunzima, kufuneka ukhethe ngokufanelekileyo inkqubo yombane. Ukutya akufanelekanga kuphela ukunciphisa ubunzima, kodwa kuzuza inzuzo yempilo. Awuzange wenze isigqibo ngoku kukhetha? Ikhetho elihle kakhulu liya kuba yidlo-mzobo yokunciphisa ubunzima nokuphucula umthambo.
Isenzo sokutya kwe-pulse kukuba le nkqubo yokutya ichaphazela yonke indawo yengxaki eqokelela izicubu ze-adipose. Ukutya okunomdla kulungile kulo msebenzi, ngoko uqinisekisiwe ukulahlekelwa ngamapounds angaphezulu.
Ukutya kwesisindo sokulahleka kwesisindo akuthembisi iziganeko ezinzima kwiintsuku ezintathu. Le ndlela epheleleyo yenzelwe iinyanga ezintathu . Kodwa awuyi kuthi ulahlekelwe ngumzimba kuphela, kodwa uya kugqithisa kwakhona imetabolism. Kwaye oku kubaluleke ngaphezu kweepounds. Ukongezelela, ngeli xesha uya kufunda ukutya ngokufanelekileyo kwaye uya kukwazi ukuyeka imikhwa yokulimala.
Ukuthobela imigaqo yesondlo ayifuni umnikelo omkhulu kwinxalenye yakho:
- Ngokubhekiselele kwiimpawu zomzimba zabantu zingahlula zibe zimbini iintlobo. Uhlobo lo kuqala ngabantu abafumana amandla kwi-carbohydrate. Uhlobo lwesibini luhlawuliswa ngokuhlawulwa kwe-vivacity ngamafutha. Ngoko ke, uhlobo ngalunye lwabantu luneenkcukacha ezikhethekileyo kwisondlo.
- Ngethuba lesidlo kubalulekile ukuba ungaxubanisi i-carbohydrate elula neyinkimbinkimbi. Ukuba, umzekelo, emva kwesipaghetti udla isonka sesonka, ngoko awuyi kukhulula isisindo.
- Kunconywa ukuba udle kwiincinci ezincinci nganye iiyure ezimbini, uthatha ikhefu lokulala.
- Abathandi beeyile kunye neekhofi bayacetyiswa ukuba basebenzise iziphuzo zabo ezizithandayo njengesitya esihlukeneyo. Baxube kunye neminye imikhiqizo ayifanelekanga.
Iiprotheni ziyahambelana nayo nayiphi na imveliso. Kanye nemifuno engenayo isitashi.
- Awukwazi ukudibanisa izilwanyana kunye nemifuno yemifuno. Ngokomzekelo, ingulube iyona echekiweyo kwi-bhotile, kwaye ungasebenzisi i-sunflower.
Abantu abadinga kakhulu i- carbohydrates (uhlobo oluphantsi) lubonakaliswa ngesikhumba esicocekileyo, ukunyamezela ngomsebenzi, ukunyamezela kunye nokukwazi ukugxininisa ixesha elide. Kuba bantu, ezi ngcebiso ziya kunceda:
- Ukugcina amandla kulo lonke usuku, kufuneka uhlawulwe ngamagalebhydrates ukususela kusasa. Kodwa musa ukuyithwala ngokukhulula.
- I-Black Black kunye nekhofi kwisixa esincinci samkelekile. Kodwa kungcono ukuyeka ukhetho lwakho kumanzi amaminerali ngaphandle kwegesi kunye neetrab teas.
- Zonke imifuno neziqhamo zincedo ngaphandle kwemingcele. Kodwa iiplisi ezinomtsalane nezomuncu.
- Ukutya okutya, iiskese kunye neziqholo kungadliwa, ukuba ufuna ngokwenene. Kodwa kuphela kwisixa esincinci, umlinganiselo wexabiso awufanelekile ukulahlekelwa.
Inkqubo yokulahlekelwa kwesisindo sokutya kwe-carbohydrat pulse:
Ngentsasa kwisisu esingenalutho: itiye yemifuno kunye noshukela.
Ngeyure: isonka esincinane.
Emva kweeyure ezi-2: i- 20 grams yesonka kunye nekhampu yebhotela, i-30 grams yeeshizi kunye ne-tomato.
Emva kweeyure ezimbini: enye ibhanana okanye i-apula.
Emva kweeyure ezi-2: 80 iigremu zeentlanzi (inyama ephantsi ye-fat); okanye 1 iqanda kunye namazambane abilisiwe (abhakabhile); okanye isipuni 1 selayisi kunye nemifuno (ngaphandle kweembotyi).
Emva kweeyure ezi-2: iibhotile ze-2 zecolora.
Emva kweeyure ezi-2: enye yeglasi yebhotela okanye ubisi obuphantsi.
Emva kweeyure ezi-2: i- citrus okanye i-apple emuncu.
Abantu abafumana amandla avela kumafutha (uhlobo oluphezulu) babonakala ngokunyuka okukhulu. Banobunzima besikhumba, iinwele eziqhelekileyo okanye ezinamafutha. Ngentshukumo esebenzayo, abantu abanjalo banokukhathala ngokukhawuleza. Bafuna imiphefumlo rhoqo.
Kuvela ukuba ukugcina ifom ephezulu abayinakuyenza ngaphandle kwamafutha. Emva koko, i-fat is the source of energy.
- Abantu abanjalo baqala usuku kunye nenxalenye enempilo yeoli. Okwaneleyo kwipuni yepuni yeoli yeoli. Ayikho imeko ayinakuyibamba okanye ihlambe ioli.
- Ukuba ulambile, emva kweyure usenokusela indebe. Kodwa kungekudala.
- Kucetyiswa ukuba ungabandakanyeki kunye neziqhamo ezimnandi. I-Fructose, equlethwe kuyo, ijika ibe yishukela emhlophe kwaye ifakwe kwiinqumlo nakubuno. Ukuba kunokwenzeka, tshintsha ezinye izityalo kunye nemifuno.
- Imifuno iqulethe inani elaneleyo lamaminerali kunye namavithamini. I-pumpkin ewusizo kakhulu, i-rutabaga, isirayi, i-avocado.
Inkqubo yokulahlekelwa kwesisindo sokutya kwe-fat pulse:
Ekuseni ngesisu esingenalutho: enye ithispoon yesoyile yemifuno.
Emva kweeyure ezi-2: inkomishi yetiyi okanye uhlaza.
Emva kweeyure ezi-2: enye yeglasi yebhotela; okanye ibhanana enye.
Emva kweeyure ezi-2: 80 g yeenkukhu ezibilisiwe, inyama okanye intlanzi; okanye iqanda elilodwa kunye namazambane aphekiweyo kwifomu; okanye imifuno enesipuni esisodwa selayisi.
Emva kweeyure ezi-2: indebe yetiyi eluhlaza.
Emva kweeyure ezi-2: ukukhonza ngokugcwele kwesikhala semifuno.
Ukukhokelwa ukutya okunomdla wokunciphisa ubunzima nokuphucula umgangatho wesondlo ekudleni kufuneka kufake: amafutha, i-carbohydrate, ukutya okuxutywayo, iiprotheni kunye neziphuzo.
Amafutha: i- sausages, i-cream kunye neoyile yemifino, ukhilimu, i-avocado.
I-carbohydrates: isinkwa (isonka, umgubo, i-pasta), iswekile kunye ne-fructose (izithelo kunye namajusi), iimveliso zobisi iswekile (ubisi, ukhilimu omuncu, ukhilimu, i-curd edibeneyo, i-yogurt, ishizi ekhitshiweyo, ubisi oluvuthayo), ingqolowa, ilayisi, iifatate, utywala .
Iimveliso ezixubekileyo: iiembotyi, iisantyambo, iibhanana, iifununu, iinqabileyo. I-carbohydrates equlethwe kule mveliso ayikwazi ukudibaniswa nezinye iindidi ze-carbohydrates.
Iiprotheni: iimveliso zobisi ezingenayo iswekile (ushizi, ushizi, i-cheeses ezinzima: i-Poshekhon, isiRashiya, i-tilsite, i-gouda, i-parmesan), imifuno, i-turkey isifuba kunye nenkukhu, izilwanyana ezinamafutha, izityalo.
Ukusela: uhlaza, uhlaza kunye ne-black black tea, ikhofi, i-cocoa. Khumbula ukuba iziphuzo ziyisidlo esisodwa.
Ukuze unciphise indlala ngexesha lokutya okugwenxa, sebenzisa ezi zinto zilandelayo:
- Yidla amathambo kunye ne-apula. Ziqulethe imimiselo yansuku zonke ye-iodine, kwaye igalelo ekunciphiseni kwesidlo.
- Eyona nto iyanciphisa umva wokulahlwa kwesondlo se-mint. Ukuba ingenwa ayinayo, unokugubungela amazinyo akho nge-toothpaste ye-mint.
- Kwakhona kunciphisa umva wokulamba. Ukwenza oku, hlalisa umgca phakathi kwempumlo kunye nomlomo ophezulu malunga nemizuzu emine.
- U sindisa Ukuziva uhamba ngomzuzu ongama-10 emva kokutya.
Ukutya kwesisindo sokulahleka kwesisindo kunceda ukulawula iiparitha zabo, kubeka ngokuqhelekileyo i-metabolism kwaye kwandisa ithoni yonke yomzimba.