Konke kuxhomekeke kwiinjongo ozibekela sona, oko kukuthi, uninzi kangakanani ufuna ukulahlekelwa isisindo. Ukuba unquma ukuba ukulahlekelwa kweekhilomitha ezili-10 ukuya ku-20 ngaphezu komntu wangempela, kodwa akusiyo wonke umntu onokufikelela kwiziphumo ezinjalo, ngenxa yokuba le ndlela yokulahlekelwa ubunzima ifihliwe ngokucophelela ngabantu abanolwazi, ungumxhasi wethu kuphela-siya kuba nento yokuthetha ngayo. Masiqale ngento yokuba siya kukuxelela ukuba ungakanani ukulahlekelwa isisindo ngeveki, okanye kunoko, indlela ukulahlekelwa ngayo ubunzima le nkqubo kucinga.
Izindlela ezigqithiseleyo
Kwi-intanethi kwisiqendu sikawonkewonke uzakufumana iindlela ezilahlekileyo zokulahlekelwa kwesisindo se-10-20 kg.
Ukuzila ngokukhawuleza-kusikisela ukuba awuyi kuyidla okanye ungaphuze iintsuku ezintathu, ngelixa umlobi oqaphelisayo uyayilumkisa ngokubuthathaka kunye noxinzelelo, kodwa ungesabi, uthi umlobi, kwiintsuku ezintathu ngaphandle kwamanzi awuyi kufa, kodwa .
Makhe sibone oko kukuthi, okanye kunoko, njani unganciphisa ubunzima beveki kunye noko kufuneka uyenzele oku.
Masithi unesizotha kwaye wanquma ukunciphisa ubunzima ngo-10 kg. Inkcazo encinci: i-10 kg yintoni? I-Fat, amanzi, imisipha? Wena, kunjalo, uthatha amanqatha.
Ngoko, ukutshisa i-1 kg yeoli kufuneka uchithe u-9000 kcal, wande nge-10 kwaye ufumane i-90,000 kcal ngeveki. Ngoku masibone oko sifuna ukutshisa ngosuku:
I-90 000 yahlula ngo-7 kwaye i-12 857 kcal ngosuku.
Uyazi ukuba umyinge womntu oqhelekileyo wemihla ngemihla uvela kwi-1,500 ukuya ku-2 500 kcal, umzekelo, sanqabile ukutya, kwaye simele silahle i-12,000 kcal ngosuku.
- Unokwenza uhambo ukujikeleza iwashi kwaye utshise 6720 kcal (280 kcal iiyure ezingama-24).
- Unokugijima iiyure ezili-14 ukuya kwi-14 kcal ngo-14 - uza kulahlekelwa ngu-9,800 kcal.
- Unokwenza iiyure ezingama-20 zokusebenzisa umzimba - uza kulahlekelwa ngu-9,000 kcal.
Ukuba zonke ezi zikhethiweyo azivunyelwanga kuwe, kuya kufuneka sikhethe ezinye iindlela eziza kukuxelela indlela yokulahlekelwa isisindo ngeveki kunye nokulahleka kobunzima obukhulu.
Lahla amanzi
Uninzi lwesisindo esinqununu samanzi esiqokelela kwisithuba se-intercellular kwaye silula umzimba wakho kuzo zonke izikhokelo. Ngenxa yobuninzi bamanzi, unamazwi okuvuvukala , i- cellulite kunye nesisu esiswini.
Ukuze ususe umthamo ogqithiseleyo, unike ityuwa ngexesha lokulahleka kwesisindo - ityuwa ibuyisela ukunyusa. Kananjalo ungene kwi-teas yakho ye-diuretic teas (kuphela ngaphandle kobuqili), kwaye ngokukratshi, usela kakhulu.
Ukunikezelwa kwamandla
Ukutya kwakho kufuneka kudale ubunqongophala bamandla, ukuze umzimba uqale ukukhipha amandla "okongiwa" kwawo.
Umxholo we-caloric wokutya akufanele ube ngaphantsi kwe-1,200 - 1,300 kcal, oku kubuncinane okufunekayo ekusebenzeni kwezitho ezibalulekileyo kunye neenkqubo. Ukongeza, ukutya okulambile kukukhokelela ekulahlekeni kwesisindo, umphumo wokuphuphuma emva kwesidlo sokuqala, kodwa umonakalo uya kuphuza ixesha elide okanye ngonaphakade.
Indlela eyamkelekileyo yokutya ukulahleka kwesisindo kukuba kugcine imigaqo yokutya okweqhekeza kunye nokuhambisana kwemveliso. Ungadli iindawo ezininzi, udle rhoqo kunye ncinane - wonke umntu uyazi oku, kodwa ugcine lo mgaqo wunithi. Ungadli inyama ngesonka kwaye ungahlanganisi ubisi kunye naluphi na ukutya.
Imveliso e-fat-fat-it's a little-useful thing, kuba izinto ezifana ne-cottage cheese, ubisi, i- kefir ziqulethe i-calcium, ekungabikho kwamanqwanqwa ayifumanekanga. Thanda amafutha aphantsi kwaye aphakathi, kwaye unqande amafutha angavumelekanga - i-mayonnaise, i-ketchup, ukugqoka kunye namasiki.
Midlalo
Indlela engcono yokulahlekelwa isisindo ngeveki, ezimbini, inyanga,
Xa uqeqesha, awuyi kulahlekelwa nje ioli kunye namanzi ngexesha elinye. Udala izicubu ze-muscle eziza kuthatha indawo yamathambo emzimbeni wakho. Kodwa ukuba sakhe isisipha, siphinde sibuyele kwisondlo, kuba xa udlala imidlalo awukwazi ukulahlekelwa kuphela ngamafutha, kodwa ulahlekelwe yimisipha. Oku kubangela ukulamba ngaphambi nangemva koqeqesho. Kwaye, ngendlela, izondlo zikhuthaza ukunciphisa ubunzima obungaphezu kwe-1-1,5 kg ngeveki.