Ukuba nomzimba omncane onwebekayo kuyiphupho hhayi labesifazane kuphela, kodwa futhi nabesilisa. Ezweni lanamuhla, kunezilingo eziningi ezahlukahlukene ezithinta kabi inani lethu. Ngokuhambisana nalokhu, kunezindlela eziningi zokubuyisela ukuqina nokuzwana emzimbeni wakho. Kepha kwesinye isikhathi isifiso sokunciphisa isisindo asinamandla phambi kobuvila bethu, okungasivumeli ukuthi silandele noma ikuphi ukudla isikhathi eside - siyayeka siye endleleni yethu yokuphila ejwayelekile nokudla. Kepha indlela yokudla "yokwehlisa isisindo" isekhona, njengoba kukhona nokudla okulula, okusheshayo nokuqinile.
Isixazululo esiphelele sokuvumelana
Endleleni yokufeza ukuvumelana kunezithiyo ezihlukahlukene. Lokhu futhi ukungafuni ukulandela imithetho yokudla okhethiwe, nokungabi nesikhathi. Futhi abanye abantu abathandi imikhiqizo yokudla kanye nenani labo. Ngakho-ke isifiso sokuthola ikhambi elihle ngendlela yokudliwa kwesisindo, imithetho ezoba lula kakhulu. Kumele kube okungabizi izindleko zezimali futhi ngesikhathi esifushane usizo lulahle amaphilisi engeziwe.
Noma ngabe iyiphi indlela yokulahlekelwa isisindo oyisebenzisayo, akukho ukudla ngeke kusebenze, uma ungahambisani nokuvamile kuzo zonke izimo.
- Ungadli ebusuku! Ukhohlwe ngesiqandisini amahora ambalwa ngaphambi kokulala. Uma ekuqaleni kungabi lula, emva kwamasonto ambalwa uzobona ukuthi lokhu kuyiqiniso ngempela.
- Uma usayamukele imithetho yokudla - banamathele kubo. Noma imuphi umkhiqizo ofakiwe ekudleni kwakho futhi ongahambisani nokudla ungadala ku-zero umphumela. Cabanga ngesilingo, futhi ngemva kokubona umphumela, zinike isembatho esisha esincane.
- Thuthukisa umqondo wokulinganisa: uma ukudla kungagcini umkhiqizo, awusadingeki uhileleke.
- Kanciphisa kancane kancane ukungenisa usawoti. Kwanele kwimikhiqizo ngokwabo. Usawoti owedlula isikhathi ubambezela amanzi emzimbeni, futhi lokhu kuholela ekukhukhuleni kwezinga elihlukahlukene nokulinganisa ngokweqile.
- Ukupheka, khetha imikhiqizo yekhwalithi kuphela. Zonke izithasiselo kanye nokugcwalisa okusetshenziselwa ukukhiqizwa kwansuku zonke kuzohlala emzimbeni wakho, kuzothola futhi kungabangela izifo ezibi kakhulu.
Ukudla okunomsoco
Umgomo oyinhloko wokudla okunjalo ukusetshenziswa njalo kwamanzi ngaphandle kokushintsha ukudla okuvamile.
Ngaphambi kokudla ngalunye, udinga ukuphuza eyodwa noma amabili izibuko zamanzi. Phuza ngemuva kokudla kungavunyelwe.
Ukunambitha kuyamukeleka, kodwa kumele baphuze amanzi ngaphambi kwabo. I-tea noma ikhofi, kodwa ngaphandle kokushukela nama-sweets ozithandayo, noma ungaphuza amanzi emva kwamahora angu-2 ngemva kokudla. Amaswidi noshukela - yilo kuphela umkhawulo kulokhu kudla, futhi uma udinga ukufeza umphumela, kunconywa ukuwugcina.
Amanzi, egcwalisa isisu, aqeda umuzwa wendlala, okusiza ukunciphisa inani lokudla okudliwe, ukuthuthukisa imetabolism. Ukugxuma ngaphambi kokudla, kuqeda isifiso sokudla amanzi engeziwe emva kokudla ngendlela yama-compotes, ama-juice noma itiye.
Ukudla okulula
Ukudla okulula kakhulu kuklanyelwe isonto. Ngesikhathi eside kudinga ukudla izithelo nemifino kuphela. Yidla kokubili okuluhlaza okwedlulele. Imifino kufanele ibe ne-multicolored, ukuze igcwalise umzimba ngamavithamini nama-phytonutrients. Ngenye indlela phakathi kwabo. Inani lemifino nezithelo akufanele lidlule ngamakhilogremu amabili ngosuku. Ukuthuthukisa umphumela ngaphambi kokulala, ungathatha ubhukulo olwandle.
Ukudla okuncike emgodini we-buckwheat nakho kubhekwa njengokulula. Ngenxa yokusanhlamvu, eline-fiber, ngaphandle kwamafutha nosawoti, kodwa ngokufaka imifino, ama-apula kanye ne-yogurt, ukuhlanzwa kwamathumbu kutholakala, okwenza kube nokulahleka kwesisindo esiphuthumayo.
Ukudla okulula futhi okuphumelelayo kunomphumela wokulahlekelwa kwesisindo kuze kufike ku-5 kilogram ngeviki. Kodwa kumelwe sikhumbule - umphumela uzobe kuphela uma kuhambisana nazo zonke izincomo ngokudla.
Ukudla okunamandla
Ukuze uqonde indlela "okuqinile" ukudla okuhlongozwayo, kubalulekile ukucabangela ukuthi isimiso somzimba sesidingo somzimba womuntu wamakhilomitha angaphansi kwe-1200 kcal ngosuku. Ngokudla okunengqondo, sithola ama-calories angu-2000.
Ukudla okunzima kunazo zonke ekunciphiseni isisindo kunciphisa ukudla kwama-khalori ngosuku ku-500 kcal. Lokhu kuncane kakhulu. Ukudla okunzima ngosuku lwe-3 ngeke kulimaze kakhulu umzimba, kodwa ukwandisa isikhathi sakho kungaphephile impilo. Kukhona indlela ephephile yokudla okunzima - sonke siyazi "ukulayishwa usuku".
Ngakho:
Ukudla kwasekuseni: ikhofi enomnandi nama-rusks amabili.
Usuku lokudla: amaqanda abilisiwe ama-2, utamatisi we-4, i-2 cracker.
Ukudla okusheshayo
Ukudla okusheshayo okusheshayo kuyasebenza futhi kufushane ngokwemigomo. Kumele kukhunjulwe ukuthi okusheshayo ukudla okukhethiwe, umphumela omfishane nokungaqiniseki uzoba. Njengomthetho, isetshenziselwa umcimbi ukuthi kuyadingeka ukuthi uphonsa ngokushesha amakhilogremu ambalwa.
Ukudla "Ngaphambi kweholidi"
Silinganisela ukudla kwethu encebeni yenyama enomzimba, ama-apula e-4, ama-croutons we-3 ne-lemon eyodwa. Uma usuku lokuqala lushintsho aluletheli, sizolamba enye enye.
Futhi ekugcineni, ukuze ulwe nobuvila futhi ugcine isiyalo, thola izinkokhelo uma kungenakugcwaliseka kwemithetho:
I-100 kcal: gxuma ngentambo yamaminithi we-10.
I-90 kcal: ukugeza kwehora lesigamu.
I-50 kcal: i-20 i-sit-ups ngezingalo ezikhishwe.
Iqiniso lokuthi kunezondlo ezilula zokulahlekelwa kwesisindo, akukho muntu onokungabaza. Kodwa okukhethwa kukho okwamanje kuzoba ukubonisana nodokotela wezinsuku ozozikhethela ukudla komuntu ngamunye, unikezwe isimo sakho sempilo, inani lokunciphisa ngokweqile, ubudala kanye nezintandokazi zokunambitheka.
Isidlo: 50 gr. ushizi wezinhlobonhlobo ezinzima, utamatisi we-1, isisindo se-1 isinkwa nesilayi setiyi elimnandi.
Kudingeka ukushiya lokhu kudla ngokucophelela kancane kancane, ukwandisa inani lama-calories kuya ezingeni lokudla okuphelele.