Yimangalisa njengoko ingava, kodwa ngokuphindaphindiweyo umbuzo wendlela intombazana enokukhawuleza ngayo ubunzima ngeveki ibaluleke kakhulu, kwaye izondlo zidla ukuba kunzima kunzima ukuzenza kunokugqithisa ama-pounds angaphezulu. Kodwa, ukusebenzisa amacebiso anikezwe ngezantsi, umfazi unokufumana iifom ezithandekayo kwaye abe ngumnikazi wesimboli esicacileyo, kodwa esingaxhamli.
Ngantoni na ngokukhawuleza ukuba uzuze intombazana encinci?
Ukuze uzuze ubunzima, ukuba unesantya sokukhawuleza, kwaye uyigcine, kufuneka uhambelane nokutya okhethekileyo. Isiseko solu cwangciso sesondlo silula, okokuqala, kufuneka udle inani elikhulu lokutya eliqukethe iiprotheyini, kwaye okwesibini, kufaka kwiitya zokutya apho kukho ezininzi ezibizwa ngokuba yi- carbohydrate ephantsi. Ezi mveliso zibandakanya iinqatha, isifuba senkukhu, isonka esipheleleyo sesonka, i-macaroni ukusuka kwengqolowa ye-durum, irayisi ebomdaka, iimveliso zobisi. Ukubonelela umzimba ngomlinganiselo ofanelekileyo wamafutha, ungadla i-avocados, ungeze ioli yeoli kunye nezitya ezitshisa kunye nemifuno yemifuno.
Imfihlelo yesibini yendlela yokukhawuleza ukufumana ubunzima ngokulula, kuyimfuneko ukutshintshela kwindawo yokutya. Ngokufanelekileyo, ukutya kwansuku zonke kufuneka kwahlulwe izidlo ezi-5-7, okugqibela ekufuneka kwenziwe ngaphandle kweeyure ezingama-2 ngaphambi kokulala. Qala imini kunye nesidlo sakusihlwa, landelwe ngesidlo sasemini, isidlo sasemini, intlanzi yamasemini, isidlo sakusihlwa kunye nokutya okuhlwa. Ngexesha lesidlo ngasinye, unako kwaye kufuneka udle kokubili ukutya kweeprotheni kunye neesitya eziqulethe i-carbohydrate engancinci. Ngokomzekelo, isidlo sakusasa singenza i-cottage cheese kunye nobusi, isilwanyana sesonka kunye nesahlulo seeshizi, kunye nebanana okanye i-orange. Khumbula ukuba kubalulekile ukubeka esweni isiqulatho somlinganiselo wekhalori wokutya kwansuku zonke, kufuneka ukuba kuluhlu ukusuka ngo-2000 ukuya ku-2500 kcal. Kwaye njengentlanzi, imini okanye kusihlwa, iimati kunye nemveliso yobisi, kunye nezo nandi ezinqabileyo njenge-ayisikrimu, zigqibeleleyo.
Ukukhawuleza uzuze, umfazi kufuneka anikezele ingqalelo kunye nokuqeqeshwa ngamandla kumdlalo wokuzivocavoca. I-Cardiotagings iyanconywa ukuba isetyenziswe kuphela njengesongezelelo, ixesha eliphambili elizinikezelwe kwi-squats, i-push-ups kwaye isebenze kwiimimulator. Ukwenza ii-2-3 ngeveki, intombazana ayikwazi ukufumana ubunzima be-muscle kuphela, kodwa ibe ngumnikazi wesimo esicacileyo nesinomdla. Ewe, ayiyi kusebenza ngeveki, kodwa emva kweenyanga ezi-1-2 uza kukhangela iziphumo zokuqala.