Ngokuphathelele iintlobo zezidlo kunye nezindlela zokulahla iipounds ezidlulileyo kuye kwathiwa kakhulu, kodwa ukufumana ulwazi malunga nokukhawuleza ukufumana kwakhona akulula, kodwa kukho iindlela ezininzi ezibonakalisiweyo eziza kukunceda ufumane ubunzima.
Ndingazifumana njani ngokukhawuleza ngokutshintsha ukutya kwam?
Ngokukhawuleza kulungele ukucacisa ukuba ukuba injongo yomntu ayikuthi nje ikhule, kodwa ngaphandle kokulimala kwindleko yokufumana impilo, kubalulekile ukushiya isicwangciso esibizwa ngokuthi "Ndiyidla yonke into," kuba ngokucacileyo ayisebenzi. Into yokuqala yokuyenza ukuze ufumane ubunzima kukuba utshintshe ukutya ngokubandakanya ukutya okuninzi kwiprotheni, ngokukodwa, inkukhu, i-turkey, i-buckwheat, iimveliso zobisi. Iiprotheyini ziyadingeka ukuze ubunzima bomzimba bube bunzima, ngoko kufuneka kube malunga nama-55 ukuya kuma-65% weesondlo zemihla ngemihla.
Emva koko, kufuneka ubuyekeze ixesha lokutya kunye nenani lokutya okutyiwayo ngosuku. Ngokufanelekileyo, isidlo sakusihlwa siyimfuneko kwiminyaka engama-20-30 emva kokuba umntu evuka, iyure nesiqingatha emva kokuba kufuneka kwenziwe i-snack, emva kweeyure ezingama-2-2.5 kufuneka ube nesidlo sasemini. Phakathi kwesidlo sakusihlwa kunye nesidlo sakusihlwa, kufuneka kwakhona wenze esinye isidlo, okubizwa ngokuba yi-snacks yamandulo, nangaphambi kokuya kulala esilaphule ingilazi yobisi okanye i-kefir.
Ngoku makhe sithethe ngemenyu enemifanekiso, ngokunamathela kuyo, unokukhawuleza ukuba uphinde ufumane, kwaye ufumane ubunzima ngokukhuselekileyo. Umzekelo, ukutya kwansuku zonke kubonakala ngathi:
- Isidlo sakusasa - i-cottage cheese kunye nobusi, izithelo kunye neenti, itiye okanye ikhofi, isonka sezonkwa zesinkwa kunye neshizi okanye i-ham yendalo, ibhanana.
- I-snack - ingilazi yobisi kunye nesinkwa sokusanhlamvu kunye nobusi, iziqhamo.
- Ukutya - inxalenye yeso isobho, irayisi ephekiweyo, isaladi yemifuno ngokugqoka kwioli yeoli , inxalenye yenkuku yebele, itiye okanye ikhofi kunye ne dessert, umzekelo, ice cream.
- I-Snack - i-milkshake okanye i-yoghurt, isiqhamo.
- Ukutya okudliwayo - i-buckwheat ne-turkey kunye nesaladi yemifuno, okanye iifatata ezibilisiwe ngeentlanzi ezinamanzi.
- Ngaphambi kokulala, ingilazi yobisi okanye i-kefir.
Imveliso kunye nezitya ezivumela ukuba intombi kunye nendoda ukuba ibuyele ngokukhawuleza yinto eninzi, umzekelo, njenge-snack, ungasebenzisa nayiphi na imveliso yobisi, kwaye uyihlose, iilentile, iiimbotyi okanye iifotyi zemifuno. Ngoko ke, imenyu iya kuba yinto eyahlukeneyo, kwaye awuyi kuhlupheka ngenxa yokuzibandakanya kwesi sicwangciso sokutya.
Ngaba ngokukhawuleza ukuba baphile kakuhle nabantu abancinci, benze imidlalo?
Ukuze udibanise uqokelelo lwesisundu, unakho kwaye kufuneka ufikelele ekuqeqesheni amandla. Ekhaya, bobabini ibhinqa kunye nendoda iya kuphuma ngokukhawuleza ekusebenziseni amandla. Amakhwenkwe akhuthazwa ukuba enze i-push-ups, i-pull-ups kwi-barbar, isebenze ukuphuhlisa i-biceps kunye ne-triceps kunye ne-dumbbells, i-sit-ups.
Amantombazana angazama ukusebenzisa iikhosi ezahlukeneyo zevidiyo ngababhali abanjalo njengoDenise Austin, uGillian Michaels. Imisebenzi enjalo inokuqhutywa lula ekhaya, kuphela khetha iikhosi ezijolise ekubunzeni i-silhouette enhle, kungekhona ukulahleka kwesisindo, umzekelo, uDenise Austin unesakhiwo esiqingqiweyo "Inkampu yoQeqesho", inxalenye yesibini iya kuzinikela ngokupheleleyo ekuxazululeni le ngxaki.
Ukuba iikholeji zevidiyo azikwazi ukuzisebenzisa, unokuzimela ngokuzimeleyo njengendlela yokuphakamisa umzimba kwisimo esifanelekileyo, i-push-ups, i-squats enezikhonkwane. Inani leendlela zokwenza umsebenzi ngamnye kufuneka libe ubuncinane 2, kodwa ingabi ngaphezu kwe-4, kwaye inani lokuphindaphinda lixhomekeke kwisimo sakho somzimba, ungaqala ngo-5 ukuya ku-10, ukwandisa inani lawo ngokunyuka. Ungakulibala ukulula, ngoko iisiphako ziza kufumana ngokukhawuleza imilo emihle. Kwanele ukuqeqesha nganye intsuku 3-4 ukuya kwemizuzu engama-30 ukuya kwimizuzu engama-40, ngoko ke intombazana enomatasa kakhulu inokunika ixesha kwiiklasi.