Ewe, ngegama elithi "ukulahlekelwa isisindo" ngokukhawuleza kukho ubudlelwane kunye ne-mono-diet, ukulamba indlala kunye noxinzelelo olupheleleyo. Emva koko, ukulahlekelwa isisindo kuthetha ukungadli. Asifuni ukudukisa kwaye kukuthukuthelisa, kodwa kufuneka uqaphele ukuba ngale ndlela yokulahlekelwa ubunzima, ulahlekelwa ngamanzi. Phantse zonke izidlo zisekelwe ekugqibeleni ngokupheleleyo kweetyuwa. Ngaloo ndlela, wonke umbane uphuma emzimbeni, kuphela i-fat-cutaneous fat remains, kwaye i- cellulite ibonakala kuphela.
Emva kokutya okufanayo, ngokukhawuleza xa udla into enomxholo wetyuwa, amanzi aya kubuyela kwindawo leyo, njengobunzima. Sinikeza ukutya okulahlekelwa ngumzimba, oko kukuthi - ukulahla amafutha, kungekhona amanzi. Impembelelo yokulahleka kwesisindo iya kuba yinto ende, kodwa le nkqubo iyanzima kakhulu kunokusebenzisa itiye ye-diuretic, i-laxative, njl.
Indlela yokulahla amanqatha?
Ukuze umzimba wethu uqale ukuphula ii-fat reserves, ziyimfuneko yokucima i-glycogen, oko kukuthi, i-glucose. Emva kokutya, inxalenye ye-glucose egazini, ininzi yayo ithunyelwa kwisibindi ukuba iguqulwe kwi-glycogen, kwaye enye isetyenziswe "kwimihla yamvula" ngendlela yamathambo angaphantsi. Kule ndlela kulandela ukuba ukutya okuchanekileyo kokulahleka kwesisindo kufuneka kubekho iimeko apho i-glycogen iya kugqitywa khona, kwaye iya kuba neoli.
Okokuqala, sinikela ingqalelo ekutheni ukutya okumalunga nokulahleka kwesisindo, kwaye ke uthetha malunga nemiba.
Imenyu
Inani lokutya li-6, ngoko ke, ukutya ukutya kwiincinci ezincinci, emzimbeni wethu akuyi kudala i-glucose engaphezulu, ejika ibe ngamafutha. Sidla ngokugqithiseleyo njengokuba isibindi sinokutshixa kwifom ye-glycogen.
Isidlo sasekuseni - isaladi yemifuno enesinku senkukhu okanye irayisi ebomvu kunye neentlanzi ezibhaka, okanye i-oats ene-omelet. Kuzo zonke iinketho unokongeza isonka sesonka.
Isidlo sakusasa sesibini i-yogurt, i-cottage cheese okanye i-kefir kunye nokongezwa kweziqhamo (i-banana, i-apple, i-pear) okanye i-nut (i-almond okanye i-cashews 20g).
Isidlo - iiprotheyini (inyama, intlanzi okanye iinkukhu) + i-carbohydrates (ulungelelaniso lwezityalo kunye neetrowa):
- Inkukhu i-brisket kunye nesaladi yemifuno, isonka esisuka kwisonka sesonka;
- ukuloba iintlanzi kunye ne-buckwheat kunye nemifuno ethe
- inkukhu (ngaphandle kwesikhumba) kunye nomsila omnyama kunye nemifuno;
- I-ham e-fat-fat ne-omelet ne-vinaigrette.
I-snack - itiye okanye iglasi ye-fat-fat milk (ungongeza i-honey) nge-coat oatmeal okanye i-marshmallows, ubisi be- smoothies .
Ukutya okudliwayo - iimveliso zobisi kunye neziqhamo okanye izantyambo okanye imifuno ephekiweyo, okanye iifatata ezibhakiweyo, okanye inyama edibeneyo okanye intlanzi.
Isidlo sokugqibela sisodwa kwimveliso yobisi kunye nomxholo weoli ophantsi:
- isahlulo esincinci se-kottage cheese;
- iglasi ye kefir;
- yoghurt yendalo.
Imiba
Yenza isondlo sokulahleka kwesisindo - isisigxina semfazwe. Emva koko, ukutya oku ngasentla kunokuncedisa nje ukufumana ubunzima obongezelelweyo, kwaye inkqubo yokutshisa i-fat fat is most effective in the morning.
Emva kokuvusa, musa ukukhawuleza ukutya kwasekuseni. Bandezeleka malunga neyure. Ngethuba lokulala, izitolo ze-glycogen ziphelile, kwaye ngoku unako ukuqhubeka nokulahlwa kwamanqatha ngqo.
Ngeyure yokuqala emva kokuvusa, yenza ukukhanya kwe-cardio ukukhanya, ugibela ibhasi elisezantsi
Ukutya kwakho kwimihla ngemihla kufuneka kuqulethe konke okuyimfuneko ebomini, iiprotheni, amafutha kunye ne-carbohydrates, i-caloric intake kufuneka ikhethwe ngokwemilinganiselo yexabiso elifunayo ukulahleka kwaye kuxhomekeke ekusebenziseni kwamandla akho. Ngenxa yokulahlekelwa kwesisindo, unokunciphisa umxholo wekhalori oqhele ukuyi-20-30%.
Ngobusuku, ukuxiliswa kwe-metabolism kuyancipha, yingakho isidlo sethu sokugqibela siprotheni ecocekileyo. Iya kusetyenziswa ngexesha lokulala ukubuyisela nokukhula kweseli, kunye ne-carbohydrate kunye namafutha - asiyi kubafuna. Isibindi sinesitolo esaneleyo se-glycogen.