Ukuvakalisa ukutya ukutya kweentsuku ezi-3, umphumo wokuthi-ngaphantsi kwe-5 kg kwiikali, luvavanyo olunzulu lokunika amandla kunye nobunzima bomlingiswa . Nangona kunjalo, ngesishukumisi esinamandla sokumelana noku vavanywa, abaninzi banakho, kwaye iziphumo kwisibuko ziyakwenza unqume ukuphucula umgangatho.
Imithetho yokulahleka kwesisindo ngokukhawuleza iintsuku ezintathu
Ukutya kweentsuku ezintathu, ukuhamba nge-5 kg ihlala yindlela ekhuni, ejolise ekukhuliseni iinkqubo ze-metabolic kunye namafutha atshisayo. Kule meko, kuyimfuneko yokwenza ukutya ukuze umzimba, xa ufumana ukuphelelwa kwamandla, waqala ukuwuthabatha kwiindawo zakhe zokugcina.
Umgaqo wokuqala kunye obaluleke kunayo nayiphi na ukulahleka kwesisindo - awukwazi nje ukuhlala phezu kwamanzi kunye nendlala! Kule meko, umzimba uya kuqalisa ukugcina zonke iikhalori, umntu omncinci uya kutyhafa kwaye alele, kwaye utolo lweesikali luya kuqhubeka lubonisa isisindo esifanayo. Kwaye into embi kukuba emva kokutshatyalaliswa kwendlala, yonke inyama edliweyo iya kuqala ukukhushulwa, kwaye ubunzima buya kuqala ukukhula ngokukrakra.
Ukwenza ngokufanelekileyo unomdla wokutya komzimba ngamnye, ungasebenzisa imigaqo yeentlobo zezidlo. Ngokomzekelo, ukutya okuphantsi kwe-carbohydrates ngokufanelekileyo kubangela ukuba umzimba uphewule kokucoca amanqatha kunye namanzi angaphezu kwamanzi, kodwa kuphela abantu abanezifo ezingasasigxina kunye nezifo zenyama.
Ngokutya okuncinci kwe-carb kuvunyelwe:
- iimveliso ezinomxholo ophezulu weprotheni - intlanzi, inkukhu, amaqanda, ukutya kwezilwanyana zasemanzini;
- imifuno eneshukela ephantsi kunye nesitashi - iklabishi, ukhukhamba, i-zucchini, imifino.
Ngaphantsi kwesivuno sokuvalwa, izitya, isonka, iiskese, utywala kunye nokutya okunamafutha amaninzi.
Ukulahlekelwa kwesisindo esiphezulu kunokuba nayiphi na indlela elula:
- "Umthetho wesandla" - inxenye yesiprothini yemveliso ilingana nobukhulu besundu (ngaphandle kweminwe), imifuno kufuneka ifakwe kwiintendelezo ezimbini ezixutywe kunye.
- "Umgaqo weplate" - iplani encinci (i-saucer) kwikota yokuqala izaliswe iimveliso zeprotheyini, kwiingxenye ezintathu zee-quarters - kunye nemifuno.
- Ngoxhaswa lwezikali - 70 g yeprotheni, 150-200 g - imifuno.
Ukutya kufuneka kube ngamaxesha amahlanu ngosuku, nganye iiyure ezingama-3. Ulungiso kule meko kubaluleke kakhulu, ngoko ke ukuba awukwazi ukuyidla ekhaya, kufuneka uthathe inxalenye yakho.
Ukugcina ukutya okuphantsi kwe-carbohydrate ixesha elide akunakwenzeka, ngenxa yokulahleka kwesisindo ekudleni kwesahlulo sokuqala sosuku (zokutya ezintathu zokuqala), unokongeza izitya zecarbohydrates side - i-pasta, okusanhlamvu, isonka sesonka. Isahlulo se-carbohydrate ehlobisa - iipunipoli ezi-2, kodwa ukutya kweeprotheyini kunye nemifuno kule meko kufuneka kudliwe ngaphantsi. Eminye imithetho yokulahlekelwa kwesisindo iyaqhubeka.
Indlela yokukhawuleza ukulahleka kwesisindo kunye nokutya okucacileyo kwiintsuku ezi-3?
Omnye uchaza ukutya ukuze aphumelele ukunyuka kwesisindo se-5 kg kwiintsuku ezi-3 kunokuncinci - kuyimfuneko ukunceda umzimba ukukhawuleza ukulahla "ibhallip" - ubunzima obukhulu. Ukunyanzela umzimba ukuba untshabalalise umgca weoli, ngokukhawuleza, umzimba uyafuneka. Iimfudu zitshisa iikhalori ngokuphindwe kathathu ngaphezu kwezicubu ezinamafutha, kwaye, ngaphezu koko, emva kokuzivocavoca, izihlunu ziyaqhubeka zichitha amandla amaxesha ambalwa. Isiphetho esivela ngasentla sinye-ukulahlekelwa isisindo kufuna ukusetyenziswa rhoqo. Omkhulu ukuhamba ngokukhawuleza, ukuhamba, ukubhukuda, ukuhamba ibhasi, ukuqeqesha ubunzima kwiimimulators, i-gymnastics eyahlukeneyo kunye nokuzilolonga.
Ukukhawuleza kweenkqubo zokuxilongwa, kwaye ngenxa yoko,
- amanzi - usuku oluyimfuneko ukusela ubuncinane ubuncinane beelitha ezimbini, ukungabikho kobuthakathaka ebantwini ngenye yezona zinto ezibangela ukuvinjelwa kwemetabolism;
- iziphuzo ezibandayo - ukuba ungasiphuzi ishushu, kunye ne-tea ye-ice, oku kuya kwenza ukuba umzimba uchithe iikhalori ekufudumala kwawo;
- izilwanyana kunye neziqholo - ezi zinto zisebenzayo zibangela ukukhawuleza kwe-metabolism ngenxa yokwakheka kweemveliso ezikhethekileyo, kodwa ngenxa yempembelelo engapheliyo, sebenzisa iziqholo kaninzi, ngakumbi i-cinnamon, i-pepper ebomvu, i-nutmeg;
- ikofi kunye ne-green tea - ezi ziphuzo ziqukethe i- caffeine kunye neekatekini, ezisebenzayo iinkqubo ze-metabolic by 20-25%.