Ngokwezibalo, abantu abangama-20% kuphela abakwazi ukwanelisa ukutya kwabo ngokugqibeleleyo nangokuthobela ngokufanelekileyo iimfuno zokutya. Ukuba awukho omnye wabo, oku akuthethi ukuba ingxaki ayinakulinganiswa. Enyanisweni, kukho enye inketho - kulula - ukunqanda ukulamba kwakho.
Ukutya kuxhomekeke kwibhalmali ye-hormonal, eyahluka ngokuxhomekeka kwimizimba kunye neengqondo zowesifazane. Ukususela kumbono we-physiology wesifazane, ukutya kwakhe kuyahluka kuye kuxhomekeke kwizigaba ezenza umjikelezo wokuya esikhathini, kwi-premenopause kwaye ziguquke ngexesha lokukhulelwa. Izizathu zengqondo nezengqondo kufuneka ziqwalaselwe. Ngokuqhelekileyo ukuxhalabisa okubangelwa uxinzelelo, ukudandatheka kunye nokuxhalabisa kubangela indlala. Kodwa kungakhathaliseki ukuba yintoni imvelaphi yesondlo sakho, kufuneka ulwe. Nazi iindlela ezili-10 eziqhelekileyo nezisebenzayo ezinokunciphisa ngokwenene ukutya kwakho:
1. Ukutya okusemgangathweni, isidlo sasemini nesidlo sakusihlwa
Izondlo zikholelwa ukuba i-80% yokutya okudliwayo ngexesha lomhla kufuneka iqaliswe emzimbeni ngesidlo sasekuseni nasemini. Ukutya okunokulinganisela kukukhuthaza ukuqokelela izondlo emzimbeni nasekupheleni kokulamba.
Sebenzisa ukutya okutya kwasekuseni ukukhusela ukuthunyelwa kweoli kunye nokugcinwa kwamanzi emzimbeni.
Qiniseka ukuba udle isaladi yemifuno kwisidlo sakusihlwa. I-cellulose ngokukhawuleza igcwalisa umzimba kwaye isusa i-cholesterol eyongeziweyo. Inxalenye efanelekileyo kakhulu yokutya isidlo okanye intlanzi kunye nemifuno. Inyama icebile kuma-amino acids, anceda ukutshisa amanqatha, kwaye intlanzi iqukethe i-calcium eninzi, evimbela ukuthunyelwa kwamafutha emzimbeni. Khawubale ngobusuku obushushu kwifriji! Ngokukhawuleza ukuba ufuna ukutya ngaphambi kokulala - uhlambulule amazinyo kunye nomzimba wakho uya kuhlakulela ingcamango njengokungathi uthathe ukutya.
2. Amacandelo amancinci
Kufuneka udle ngaphantsi, kodwa kaninzi. Ngokomzekelo, esikhundleni seesithathu izitya ezinkulu zinamaxesha angama-6 ngosuku, kodwa ngaphantsi. Oku kuya kuvumela umzimba ukuba uhlale ugcwele.
Ukulawula ubungakanani beziqephu, ungasebenzisa amacwecwe amancinci. Iingcali zengqondo zicebise nokuba zisebenzise izitya zokukhanya okanye izithambo ezimnyama, eziye zancinci kwaye zinciphise ukutya.
Yidla ngokukhawuleza, ukuhlaziya ukutya. Isidlo ngasinye kufuneka sihlale malunga nemizuzu engama-20 - kanye nexesha elithathayo ukuba umzimba uqonde ukuba sele sele ugcwele.
3. Yidla xa ulambile
Enye yezona mpazamo ziqhelekileyo kwaye ziqhelekileyo yinto esiyidlayo, kungekhona xa silambile, kodwa ngenxa yokuba "sidinga ukutya" okanye "kwenkampani." Kanti-ungadli phambi kweTV okanye ungafundi ukutya. Emva koko kunzima ukulawula ukutya, kwaye uya kudla okungaphezulu.
4. Akukho nxu
Ukutya ngokukhawuleza kuba ngumkhwa, kwaye umzimba uvumelanisa ngaphambi kwedlo sasemini okanye isidlo sakusihlwa "kwi-snack" kunokuba kuyimfuneko. Ukuba awukwazi ukubetha isondlo, yidla izityalo zee-khalori eziphantsi kunye nemifuno. Ngokomzekelo, i-celery encinane, 1 i-karoti, i-1/4 ye-apula, i-strawberries e-3, isamba esingu-1 se-orange okanye i-tomato encinane. Zonke ziqulethe iikhalori ezili-10 kuphela.
5. Yidla ukutya okunciphisa ukutya
Okokuqala, kungalindelekanga okanye akunjalo, ukutya okunomsoco kukunceda. Kodwa kwinani elincinci! Ukulahla indlala, vele udle i-candy okanye i-2 encinci yecolethi. Isiphumo esifanayo siveliswa ngobisi oluncinci be-fat, izithelo, imifuno, inkukhu kunye nentlanzi, i-yogurt, isaladi eluhlaza, i-cocoa, ijisi lemon kunye namaminerali. Indlela efanelekileyo yokunciphisa isondlo sakho kukusela indebe yobisi obumhlophe.
6. Iindlela zesithethe
Iigrafu, ngokwezithethe zabantu, enye yeentshaba zentlanzi. Iigrafu ezi-3 zegalikhi zixutywe, zixutywe kunye nekomityi yamanzi kunye nomxube obangelwayo uthathwa i-1punipoon ubusuku bonke ngaphambi kokulala. Kodwa oku kulungele kuphela abantu abanokuziqhayisa ngesondlo esinomsoco. Kukho enye ikhambi: i-1punipoyi ye-parsley kunye ne-mint ithululwa kwiglasi yamanzi abilayo. Isiselo sokuphuza isiphuzo ngexesha lokufuna into yokutya. I-remedy ingakusindisa ekulameni ubuncinci ukuya kwi-2 ukuya kwi-2, iiyure ezingama-5. Sekunjalo i-recipe yesizwe: i-500 g yomkhiwane kunye ne-drain iyazaliswa nge-3 litres zamanzi kunye nazo zonke iibilisa, kodwa kuya kuba ne-2, 5 iilitha zamanzi. Decoction ngaphambi kwesidlo ngasinye sithathe isigamu indebe.
7. Ukwandisa ukutya
Bandisa ukondla kwaye bandise indlala kwaye ngoko ke kufuneka kusetyenziswe ubuncinane. I-Pepper, isardard, i-horseradish kunye netyuwa-ezi ziinkozo ezivusa inkanuko. Ngaphandle kwabo, ngokuqinisekileyo, abanako ukwenza, kodwa umlinganiselo wokwazi uyafuneka.
8. Phuza amanzi phambi kokutya
Amava aqinisekisiweyo: ngaphambi kokutya, sisela 1 iglasi yamanzi amaminerali okanye ijusi yetamatisi. Ngaloo ndlela, isondlo sinciphisa malunga nesithathu kwisithathu. Amanzi anokutshintshwa itiye eluhlaza, i-apple juice kunye neoli ye-ayran. Nciphisa utywala - kwandisa ukutya kwakho.
9. Aromatherapy
Ngokwenzululwazi, kukho i-flavour 10 eyanciphisa isidingo sokutya okumnandi kunye nokunciphisa ukutya. Ezi zi-flavour, i-grapefruit, i-pepper, i-anise, i-fennel, i-apula, i-mint, i-banana, i-rose, i-lavender.
Kukholelwa ukuba ukutya kunciphisa, ukuba ubeka izibane okanye ikhandlela etafileni xa udla. Ngokweengcali, ngaloo ndlela, nyanga zonke unako ukulahlekelwa lula ufike kwi-2 kg. bunzima. Kuyafaneleka ukwenza ukwenzela ukunciphisa ubunzima babo.
10. Musa ukucinga malunga nokutya
Le nto yona nto ibaluleke kakhulu ukuba unako ukwenza isondlo, oko kukuthi, ukunciphisa. Ukuba uhlala ucinga ngokutya, qala ngokujonga ezinye iindlela. Zama ukucinga ukuba uza kujonga njani ukuba uhlala ngokuvisisana nomzimba wakho. Chaza ngokucacileyo oko umzimba uphupha ukuba nawo, yintoni imbobo, yintoni ubunzima. Ngaloo nto kuya kuba nenjongo kwaye iyaqondakala into ofuna ukuyifumana.