Ngokufika kwehlobo, isiqingatha esihle sabantu sithinteka kuphela into enye: indlela yokunciphisa umzimba? Ubungenasiphelo, ubukhulu obuphezulu, kwaye kubaluleke kakhulu - ngokukhawuleza. Musa ukucebisa ukuba "uhlale phantsi" kwisidlo esicacisayo-unobuhlungu umzimba wakho! Yiba mncinci kwaye uphilile kunezinye iindlela eza kunceda. Ngoko, indlela yokufumana umfanekiso opheleleyo ngaphandle koqeqesho - akukho nto ilula!
Inyathelo 1. Ulibale ngendlala!
Ngokweqile, inyaniso yile: kulukhuni ukuzama ukuqinisa ibhanti kwaye ngakumbi ubeka imigaqo yokutya, umngcipheko omkhulu ... wokuphucula. Inzululwazi yaseJamani neyeMerika yenza iimvavanyo ezithandekayo, ngexesha apho kufunyaniswa ukuba ezininzi zezifundo, emva kokuchitha iveki kwisonka kunye namanzi, kwaye emva koko ubuyela kwindlela yokutya endala, ngokukhawuleza kuthatha iikhilogram ezingekhoyo kunye neempindezelo. Ukuba unqumle ukungena kwisidlo esilambayo, kodwa ekudleni kwesondlo, ungalindelanga impumelelo enkulu. Nangona uzinqumle kuyo yonke into, umzimba uya kudlulela kwi-austerity kwaye ufunde indlela yokufumanisa iikhalori ezimbini kangaphambili. Iidemon ziyazi kakuhle loo matyala. Ngendlela elula, ungadla i-crusts ezintathu yesonka ngosuku kunye namasaladi yemifuno ngaphandle kwebhotela, kwaye ubunzima abuyi kuhamba ngegrama! Ngoko kuvela ukuba ukuhlushwa kolamba akukho nto ekhokelela kuyo nayiphi na into entle, ngaphandle kokuba idibanisa iingxaki ezintsha.
Inyathelo 2. Musa ukubala ngokugqithiseleyo ukutya iikhalori!
Khangela abantu baseMelika: bathuthuzela ngegramu nganye yokutya, kwaye inani labantu batyebileyo kweli lizwe landa kwi-avalanche. Kwaye uphando lwezihlandlo zakutshanje lwagqirha luye lwaqinisekisa ukuba ukwesaba ukunyanya ukugqithisa kuhamba ngokukhawuleza kwenkqubo yokwenza iifowuni zityholo. Ngoko ke, yenza izibalo ezimbalwa kwaye ungesabi ukufumana kwakhona, kwaye uzikhethele imenyu epheleleyo ekubonelela ngazo zonke izondlo ezifunekayo kunye neekhalori (kungekhona ngaphantsi kwe-1500 kcal ngosuku), kwaye zama ukunamathela kuyo. Oku kuphela kukukunceda ukuba ufumane umfanekiso ogqithiseleyo kwaye uhlale unesimo.
Inyathelo 3. Ixesha elide lokudla kwasekuseni, isidlo sakusihlwa kunye nesidlo!
Musa ukuphulaphula amantombazana atyhula isidlo sakusasa aze adle kuphela isidlo sasemini, kwaye ngokukhawuleza kude kube ngumhla olandelayo. Njengoko uqeqesho lubonisa, ngokuphindaphindiweyo phakathi kwale mihla yokudla ukudlala "iqheke" amazambane ezisiweyo, iigwele kunye nezinye izinto ezifunyenweyo - kukho into oyifunayo, yiloo nto iphosa umntu olambileyo kokuqala! Iingcali zondloko zikholelwa ukuba enye yemigaqo ebaluleke kakhulu yokutya okunokulinganisela idla ngokutya rhoqo ngalo lonke usuku. Ngethuba elifanayo lokutya kwasekuseni kuphakanyiswa ukuba udle i-porridge ene-milk, i-yogurt, i-yogurt okanye i-muesli-oku kuya kukuhlawula ngamandla usuku lonke. Ixesha lesidlo kufuneka lizaliswe kwaye zibandakanya isobho okanye inxalenye enkulu yemaladi yemifuno kunye nenyama yintlanzi okanye intlanzi (intlanzi ilungele ngokutya ngaphezu kwenyama). Kwakhona akuvumelekanga ukuba adle inxalenye yesipaghetti ngeeshizi kunye nemifuno. Abo bafuna ukunciphisa ubunzima banokucetyiswa ukuba bafake ipepper ngaphezulu kunye neziqholo kwiitya. Abagcobi bezondlo baseJamani bafika kwisigqibo sokuba i-seasoning seasonings yandisa ukujuluka kwaye ngaloo ndlela inokunceda ukulahla ubunzima obunzima. Kodwa le ndlela ifanelekile kuphela kulabo abanesisu esinamandla. Ukutya okudliwayo kufuneka kuncitshiswe kangangoko kunokwenzeka: ingilazi ye yogurt, i-yogurt, ifake imifuno, i-vinaigrette okanye ilayisi (inyama ayilungiswa ngokuhlwa) -zikhethiweyo. Iimveliso ezinjalo aziyi kuze zihlalise emathangeni akho ngeentlawulo zeoli.
Phakathi kwezidlo ezisisiseko unokuhlafuna i-apula, i-orange, ibhanana, isanqante - ewe, enyanisweni, nayiphi na iziqhamo okanye imifuno. Ukongeza, musa ukulibala ukuba ziqukethe iifiber ezininzi, ezihlambulula umzimba wezinto eziyingozi. Kodwa ngaphandle kokuba ungenza ngaphandle, akukho ngaphandle: isinkwa esimhlophe kunye nemiqulu. Ebusika obude busika, mhlawumbi basinceda ukuba sisebenze ngakumbi kwaye simnandi, kuba ezi mveliso ziqukethe i-serotonin, enoxanduva lokuzonwabisa. Ehlobo, umgubo wokuxiliswa kweengcinezelo kufuneka utshintshwe ngeekhalori ezingaphantsi - izityalo, isonka, iziqhamo. Kwakhona, iimveliso zobisi (i-kefir, i-yogurt, ubisi, i-cottage cheese, i-fat fat-cheese) kufuneka ibonakale nsuku zonke etafileni yakho-ziya kuxhasa ukukhusela kwakho kwaye ihlaziywe ngamathumbu.
Ukuba uthanda amnandi, esikhundleni se-chocolates uzenzele umxube wezityalo ezomileyo, ujikeleze nge-grinder yenyama, ngamantongomane atyunwe - ngokumnandi! Bese ubeke amaqebelengwane e-cream nge-jams okanye u-jam-oku kudla okunomxholo ophantsi kwekharikhi.
Inyathelo 4. IJusi - yonke intloko!
Iimvuno nezityalo zemifuno ziyimpawu ezibalulekileyo kwimenyu yehlobo. Okokuqala, bavelisa ukuvakalelwa kunye nexesha elifanayo kunye ne-caloric content, okwesibini, basondla ngeivithamini kunye nezinto eziphilayo ezisebenzayo; Iimvuno ezitshalayo ziphantsi kwekharori kuneziqhamo, kwaye zincedo kakhulu kumzimba. Ngoko, umxube we-kroti kunye nejuba iklabishi ihlambulula ngokupheleleyo amathumbu kwaye inceda ukulahlekelwa ubunzima obukhulu. Ijusi yamatato yinto eyaziwayo yokutya kunye ne-antioxidant esebenzayo. Ijusi lompompo yinto encedisayo kumlo wokulwa nobunzima bomzimba obuninzi: uyasusa i-toxins kwaye igubungele indlala. Iimvuno zeemifuno akabi ukufaka izityalo ezinomsoco ococekileyo-zivela nje kwindawo yokugcina iivithamini. Kodwa ungakulibala ukusela i-juice yezithelo: i-grapefruit kunye ne-ananas ukukhuthaza ubungqina obunzima, yenza ukuba usebenze ngokwengeziwe, ngexesha elifanayo ukutshisa amafutha, kunye ne-orange yenza ngenxa yokuntuleka kwe-vitamin C.
Ukongeza kwiisero, uphuze amanzi amaninzi. Isixa samanzi oyiphuzayo ngexesha lomhla kufuneka sibe nama-1.5-2 ilitha (oku kuquka i-juice, isobho, ne-tea kunye nekhofi). Amanzi akayi kubuyiselwa - ukugqithiswa kususwe emzimbeni, kuthwala izinto eziyingozi. Ukongezelela, amanzi anceda ukulwa nokukhathala nokunganakwa. Kanye ngeveki unokulungiselela ukulayishwa kweentsuku - akukho nto yokutya, kodwa ukusela kuphela: amanzi (alula kunye neemaminerali ngaphandle kwegesi), itiye ye-herbal kunye neentshisi.
Inyathelo 5. Imikhosi yobuqwenga ivumelekile!
Umntu akakwazi ukuzigcina ekhompyutheni lonke ixesha-oku kukhokelela kwingxinzelelo engapheliyo nokuxinezeleka. Ngoko cinga malunga nazo zonke iimfazwe zethu zibe ngumfanekiso omhle, ukuba loo mvakalelo ikhona? Ngoko ke, ngamaxesha ambalwa imikhosi encinane yobutyebi ibalulekile! Ngokomzekelo, uye kwivenkile yokudlela uze ulandelele isitya segusha okanye intlanzi ngefries zaseFransi. Okanye uthenge ikhekhe itiye uze uthathe umphefumlo wakho. AbaNondli bekholelwa ukuba ukuphambuka okunjalo kwimithetho, ukuba, ngokuqinisekileyo, abahlali rhoqo kwaye abahlanganisi i-100% yamanqatha, abayi "kunxiba" umzobo wakho ngamapounds angaphezulu. Musa nje ukulibala ngosuku olulandelayo emva kokugubha, ubuyele ekudleni okunokulinganisela kwe-1500 kcal, kwaye ngosuku lwesithathu emva kwe "holide yaseburini" ukuya kwindawo yokuzivocavoca. Enyanisweni, ngomhla wesithathu ukuba umthendeleko wakutshanje ungaguquka zibe zicubu ze-adipose. Kwaye xa ulo "mva" nge-aerobics okanye usebenza, akukho nto ingasayi kukhishwa naphi na. Ngexesha elifanayo, ixesha elide, ukusebenza ngokukhawuleza akudingeki! Yenza nje uqeqesho oluncinane ukuba ungabandakanyi ukuthunyelwa kwamafutha emva kweholide "yesisu". Ukuba akukho ndlela yokuya kwindawo yokuzivocavoca, zama ukuhamba ngokungangoko kunokwenzeka kwixesha "elincinci" lesithathu: kuhlala ngaphantsi komsebenzi, usebenze kaninzi ngeendlela ezihamba ngeenyawo ezantsi. Nangona iinjongo ezilungileyo zokwenza kwaye nje ukukhusela, kungekhona nje ukutya iikhalori ezongezelelweyo ezidliwe ngosuku oludlulileyo.
Inyathelo 6. Yenza umtya wakho ngevanila kunye nezitya ezihlaza okwesibhakabhaka!
Inyaniso ephikisayo ngokumangalisayo imzimbeni womntu sele iyaziwa. Abanye babo banomdla, abanye bayathuthukisa, abanye bahlawuliswa ngamandla kunye nomoya omhle. Kwaye kukho izicabisi ezinceda ukujamelana nokungahambi kakuhle kwindlala. Thatha iqhekeza lebhanana kunye ne-apula eluhlaza, i-pinch ye peppermint kunye ne-vanilla. Ukufudumala konke oku kwi-oyile yemifuno kunye nokukhupha imiphunga, ngokukhawuleza xa uziva ulambile okanye imizuzu eyi-15 ngaphambi kokutya - uya kuziva ukuba ukutya kuya kuphawuleka.
Kukho ezinye iinqhinga zokudambisa ukutya. Umzekelo, ngamanye amaxesha ukwanele ukuba ungakhethi iplani enkulu yokutya, kodwa umncinci (oku kunjalo xa iimeko zikhulu!) Emva koko, xa sidla kwisitya esikhulu, kunzima kakhulu ukuxhathisa isilingo sokubeka ezinye izinto zokuzonwabisa ezikhulayo! Kwaye awukwazi ukubeka ezininzi kwiplani encinane. Ngoko kuvela ukuba endaweni yokukhonza omnye uyidla isigamu.
Kwaye enye inkohliso eyanceda ukunqanda ukutya okunzulu - yidla izitya eziluhlaza! Umbala oMbala obomvu awugcini nje ukuthoba inkqubo ye-nervous, kodwa inceda ekunciphiseni indlala.
Isinyathelo 7. Khangela abantu abafana nabantu!
Izondlo ziye zafumanisa ukuba ukulahlekelwa ubunzima nabantu abanomdla obulula kakhulu kunokuba yedwa. Kwinkampani yokulahlekelwa ubunzima ufumana uncedo olongezelelweyo. Ukongezelela, abazalwana abancinci bajonge nje kuphela, kodwa ngenxa yenu, engakuvumeli ukuba niphumelele. Ngoko ke, chukumisa indoda okanye intombi ukuba ihambe ngokutya okunokulinganisela kwaye unamathele ngokusisigxina kwinjongo, uzilungiselele ngezikhathi ezithile. Uza kubona-ukulahlekelwa isisindo ndawonye akuyi kuba lula, kodwa kuninzi kumnandi, kwaye imiqobo kwi-fatty-sweet will not so painful!
Isinyathelo 8. Musa ukuzibeka kwindawo ephezulu!
Emzabalazweni wokufumana uphawu olungcono, uqeqesho lodwa ludinga ukuyeka apho. Abasetyhini bazibethelela ngokutya, i-trenningami ekhethekileyo, ngamanye amaxesha baye bajika kubagqirha beeplastiki. Kwaye kutheni? Ngenxa yokuba babeka iinjongo ezingenakufikeleleka! Ngoko, bafazi abathandekayo, musa ukuzibekela umsebenzi ophezulu ukuphumeza imilinganiselo yexabiso elixabisekileyo! Ngenjongo yokuvavanya ukuba kufuneka ulahlekelwe phi kilogram. Ngendlela, ungalindelanga ubuninzi bakho kwizinto ezinokuthi: uninzi lweengxelo ezibonisa ukuba, i-75 ekhulwini yabasetyhini bacinga ukuba banesisindo somzimba, kodwa ngokwenene oogqirha bafumana ubunzima obungaphezu kweepesenti ezingama-25 kuphela (oko kutheni kungcono ukuba ufumane ugqirha ukuba ufuna ukunciphisa umzimba). Mhlawumbi utsho nje ukuba unomfanekiso ombi? Kule meko, ngokucacileyo unenkxalabo yezengqondo kwaye endaweni yesondlo sezempilo uxoxisana nengcali yengqondo.
Kodwa, emva koko, emva koko, iibhilogram ezimbini ngokucacileyo, ziyakukhumbuza ukuba ihlobo aliyona ixesha lokutya kwezibane: ngaphandle kwesisu se-haggard kunye nokubonakala okufanayo, akuyi kwenza nantoni na. Vele ubuyekeze ukutya kwakho, okwenza kube ngakumbi kunye ne-vitamin-rich and by one time calororie. Yaye uvumeleke ukuba ulahlekelwe isisindo asikhawulezi, kodwa ngokukhawuleza, kukuphela kokubhetele kangcono-enokwethenjelwa! Uhamba ngokunyanisekileyo - uya kuqhubeka. Ngokukodwa ukususela ngaphambi kokuphela kwexesha elwandle lolwandle kusekho ixesha elininzi ...