Ukuba kukho isidingo sokunciphisa ubunzima ngo-5kg ekhaya, ngoko kufuneka ulungiselele utshintsho olubalulekileyo ebomini, njengoko kuya kufuneka ulungelelanise nolawulo olutsha lokulahleka kwesisindo. Kubalulekile ukusondela kwisisombululo seengxaki ngendlela eyinkimbinkimbi, kwaye ukujonga kuphela urhulumente ochanekileyo kukuvumela ukuba ubone ukunyusa okukodwa kwinqanaba.
Indlela yokutya ngokufanelekileyo ukuze ulahlekelwe isisindo nge 5 kg?
Ngaphandle kokutshintsha indlela yokutya, awuyi kukwazi ukufezekisa iinjongo zakho. Namhlanje, kukho inani elikhulu lokutya ukuze lilahlekelwe yi-5 kg ngenyanga, kodwa banokungabikho. Okokuqala, ukumelana nokunciphisa okunzulu, ingakumbi ukuba ukutya kudinga ukusetyenziswa kwenani elincinci leemveliso, akunakuninzi. Okwesibini, emva kokuba umntu abuyele kwisidlo sakhe sokutya, ubunzima buvame ukubuya, kunye nenani elikhulu. Kungenxa yoko, abaculi bezilwanyana bayacetyiswa ukuba bayeke ukutya kunye nokulahlekelwa isisindo ngama-5 kg ukuze banike phambili kwisondlo esifanelekileyo kunye nesondlo . Inyanga iya kukwanela ukwakha kabusha urhulumente omtsha kwaye umkhwa wokutya okulungileyo uza kugcinwa ubomi.
Imigaqo eyisiseko yokutya okunomsoco:
- Ukuba udinga ukunciphisa ubunzima ngo-5 kg, ngoko kubalulekile ukuyeka ukutya okuyingozi. Eli nqanaba liquka ukutya okunotyebileyo, okunamanzi, okutya kunye nokutya. Ukuyinqabela kuyimfuneko kwi-batch, ukutya okukhawulezileyo kunye nemveliso yokugqibela.
- Kubalulekile ukufezekisa umlinganiselo ochanekileyo we-BIO. Ininzi yesondlo kufuneka ibe yiprotheni, kwaye inani labo kufuneka libe malunga ne-50%. I-fat ekudleni kufuneka ibe ngama-30%, kodwa i-carbohydrates - 20%.
- Ngokwahlukileyo, sifanele sigxininise kwi-carbohydrates, kuba ziyinkimbinkimbi kwaye zilula. Uncame ukhetho lokuqala, kuba i-carbohydrates eninzi iyanceda ukugcina ixesha elide kunye nokubonelela amandla afunekayo.
- Isondlo esifanelekileyo sithetha ukutya okuhlukileyo, oko kukuthi, kufuneka uhlale etafileni nganye iiyure ezingama-3-4, kodwa izabelo kufuneka zibe ziincinci ngokwanele ukutholisa ukulamba kwakho. Siyabulela oku, kuya kubakho ukuqinisekisa ukusetyenziswa kakuhle kwenkqubo yokugaya ukutya kunye nesifo se-metabolism, kunye nokungahlali ulambile emini.
- Imenyu ifanele isekelwe kwimifuno nezithelo, eziqulethe izinto ezingabalulekanga kuphela kubalo, kodwa nakwimpilo.
- Kubalulekile ukulungiselela ngokufanelekileyo ukutya ukuze ubuninzi bezinto ezincedo zihlale kulo, kwaye umxholo wekhalori awunyuli. Yingakho kungcono ukukhetha ukucima, ukupheka, ukuqhuma nokugcoba.
- Ukulahleka kwesisindo kubaluleke kakhulu ukusela amanzi amaninzi, ngoko umlinganiselo wemihla ngemihla i-2 ilitha yamanzi. Njalo kusasa kufuneka uqale ngeglasi yamanzi, kwaye uphinde uphuze lesi sixa malunga nesigamu seyure ngaphambi kokutya.
- Zama ukunciphisa ukusebenzisa ityuwa, njengoko lilibazisa amanzi. Kungcono ukongeza imifuno kunye neziqholo, kodwa kungekhona imixube, kodwa ngokwahlukileyo, umzekelo, i-coriander okanye i-sinamon.
Indlela yokuqeqesha ukulahlekelwa ngu-5 kg ngenyanga?
Ukuchitha iikhalori, kubalulekile ukwenza umthwalo ngokomzimba kwishedyuli yakho. Kukulungele ukuqhuba yonke imihla, ukunika umzimba ithuba lokubuyela. Kukho izikhokelo ezahlukeneyo, ngoko ke wonke umntu uya kufumana lula ukuzikhethela. Ukugqithisa ubunzima obuninzi ongakhethayo: izixhobo zokusebenza, ukuvuthwa kwe-gymnastics, ukufaneleka, ukubhukuda , ukudansa, njl. Ngalunye lwalezi zikhokelo zinamathuba alo, kodwa kubalulekile ukuba iiklasi zizisa, ngoko akukho mfuno yokuyeka. Uqeqesho kufuneka lugcine ixesha eli-40-60 imizuzu. Kungcono ukudibanisa i-cardio kunye namandla, okuya kukuvumela ukuba uqale inkqubo yokulahlekelwa isisindo kwaye usebenze ukukhululeka komzimba.