Ukutya ukunciphisa ukuya kuthi ga kwi-5 kg kwiiveki ezimbini
Umxholo
- Yintoni onokuyitya
- Ukutya ekufuneka sikuphephe
- Imenyu yokunciphisa umzimba kwiiveki ezi-2
- Ezinye iingcebiso zokunciphisa umzimba
- Iti yomchamo yokuhambisa isisu
- Vavanya ulwazi lwakho lokutya okunempilo
- Vavanya ulwazi lwakho!
Ukwehlisa umzimba kwiiveki ezi-2 kunyanzelekile ukuba ube nokutya okusempilweni kunye nokutya okunesondlo, kubalulekile ukuba ubandakanye iziqhamo, imifuno kunye nokutya okupheleleyo okunefayibha, ukongeza kwisindululo sokuphepha ukusetyenziswa kokutya okugayiweyo, ukutya okuqhotsiweyo, ukutya okungumkhenkce ezifana nepitsa kunye nelasagna, iisoseji, ukutya okukhawulezayo, njl.
Kwiiveki ezi-2 kunokwenzeka ukuba ulahle phakathi kwe-1 kg kunye ne-5 kg, nangona kunjalo, oku kwehla kobunzima bunokwahluka ngokwendlela yokucolwa komzimba, into yokuba ukutya kwenziwa ngokufanelekileyo kunye nokwenza izinto zomzimba rhoqo.
Ukufezekisa injongo, kubonisiwe ukuba umntu wenza ikakhulu imisebenzi ye-aerobic, enjengokubaleka, ukuqubha okanye ukuhamba, umzekelo, njengoko benceda umzimba ukuba usebenzise amandla ngakumbi kwaye utshise amanqatha aqokelelweyo. Jonga uluhlu lweyona mithambo ilungileyo yokunciphisa umzimba.
Yintoni onokuyitya
Ukunciphisa ubunzima kwiiveki ezi-2, ukutya okuvunyelweyo ziziqhamo kunye nemifuno, kuba zityebile kwifayibha, ziqinisekisa imvakalelo yokuhlutha kunye nokuphucula ukuhamba kwamathumbu. Ukutya okufana:
- Oat;
- IQuinoa;
- Irayisi;
- Isonka esipheleleyo;
- Amaqanda;
- Imbotyi;
- Igranola engenashukela;
- Amazambane;
- Ifilakisi, ujongilanga, ithanga kunye neesame;
- Iziqhamo ezomileyo ezinje ngamandongomane, iiamangile, amandongomane kunye neenqoba zecashew;
- Ubisi olunamanzi kunye nezinto ezivela kuzo, ezinje ngeshizi emhlophe.
Okunye ukutya okunokukhawulezisa imetabolism kwaye ke oko kuthande ukwehla kobunzima kukutya kwe-thermogenic, njenge sinamoni, ijinja, ipepile ebomvu, ikofu, iti eluhlaza kunye neviniga yeapile, enokuthi ibandakanywe kukutya. Funda ngakumbi ngokutya kwe-thermogenic.
Ukutya ekufuneka sikuphephe
Ukutya ekufuneka kuthintelwe zezi zityebi zetyuwa, iswekile, umgubo wengqolowa omhlophe kunye namafutha, anje ngala:
- Iswekile: iswekile, iilekese, iidizethi, iikeyiki, itshokholethi;
- Ityuwa: ityuwa, isosi yesoya, isosi yeWorcestershire, iityhubhu zenyama kunye nemifuno yemifuno, iithisizili zenyama, iisuphu ezenziwe ngomgubo;
- Umgubo wengqolowa omhlophe: isonka, iikeyiki, iipayi, isosi emhlophe, amashwamshwam;
- Amafutha: Ukutya okuthosiweyo, inyama ebomvu, i-bacon, isoseji, isoseji, isalami, inyama ebomvu enamafutha amaninzi, ubisi olupheleleyo kunye netshizi etyheli enje nge-cheddar kunye nesitya esecaleni.
- Iimveliso ezihambileyo: i-cookie efakiweyo, ukutya okutyisiweyo, ukutya okungumkhenkce, ipitsa, ilasagna, iziselo ezihlwahlwazayo kunye neencindi zebhokisi.
Ukutshintsha ityuwa ekulungiseleleni ukutya, ungasebenzisa imifuno yendalo kunye nezinongo ezinje ngetswele, igarlic, irosemary, iparsley, ithyme, ibasil kunye neoregano, njengoko zisenza ukutya kube nencasa ngakumbi kwaye kungabangeli ukugcinwa kolwelo emzimbeni.
Imenyu yokunciphisa umzimba kwiiveki ezi-2
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zokulahla ukuya kuthi ga kwi-5 kg kwiiveki ezimbini. Emva kwezi ntsuku zintathu umntu unokubeka kunye imenyu yakhe ethathela ingqalelo iingcebiso ebezichazwe ngaphambili:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 iglasi yobisi olunamafutha + 1 isilayi sesonka sengqolowa epheleleyo kunye nesilayidi esinye setshizi emhlophe + isilayi esinye sethumbu lebhokhwe | 1 i-yogurt enamafutha asezantsi + i-1/4 yekomityi ye-oats + 1 icephe ye-chia imbewu + ye-1/2 yesiki ebhanathi | Ikofu enobisi olucekeceke nolungaswelekiyo + 1 oat pancake + 1 slice of white cheese |
| I-snack yasekuseni | Isilayidi esinye sepapa kunye nepunipoon ye-1 yehabile | 1 iglasi yejusi eluhlaza eluhlaza | Isilayi esinye sevatala + iiyunithi ezili-10 zamandongomane |
| Isidlo sasemini isidlo sangokuhlwa | Isiqwenga 1 sehake eyosiweyo + iipuni ezintathu zerayisi emdaka + 2 amacephe eembotyi + isaladi ye-broccoli eneekherothi + 1 icephe yeoyile | Inkuku e-1 yenkukhu enesosi yetomato yendalo + amacephe ayi-3 e-wholegrain ipasta + isaladi ngecephe elingu-1 lamanqatha | 1 iturkey yebele fillet + iipuni ezine zequinoa + 1 indebe yemifuno ephekiweyo + 1 icephe leoyile yeoyile |
| Ukutya okusemva kwemini | Iapile e-1 + 2 ricotta toast | Ijusi yepapaya kunye nepunipoon ye-1 yeflakisi | 1 i-yogurt enamafutha asezantsi + amandongomane ama-6 |
Inani elibandakanyiweyo kwimenyu liyahluka ngokobudala, isini, ukusebenza komzimba kunye nobukho okanye ukungabikho kwaso nasiphi na isifo, ke kubalulekile ukuba uye kwisondlo ukuze wenze uvavanyo olupheleleyo kwaye ubale isicwangciso sesondlo ngokweemfuno Isigulana.
Bona ividiyo engezantsi ukuze ufumane ezinye iingcebiso zokomisa isisu kunye nokuchaza isisu:
Ezinye iingcebiso zokunciphisa umzimba
Ezinye iingcebiso ezibalulekileyo ekufuneka zilandelwe xa kuseta isicwangciso sesondlo sosuku zezi:
- Yitya izidlo ezi-5 ukuya kwezi-6 ngosuku: izidlo eziphambili ezi-3 kunye nama-2 ukuya kuma-3 amashwamshwam, kuyacetyiswa ukuba utye rhoqo ngeyure ezi-3;
- Sebenzisa iziqhamo ezi-3 ukuya kwezi-4 ngosuku, unike iziqhamo ezikhethiweyo nge-peel kunye ne-bagasse;
- Isiqingatha sesitya kufuneka sibe nemifuno, zombini isidlo sasemini kunye nesidlo sangokuhlwa, kwaye kubalulekile ukusebenzisa okungenani ii-servings ezi-2 ngosuku;
- Kuyacetyiswa ukuba ukhethe umthombo omnye kuphela weecarbohydrate, ukunqanda ukubeka ngaphezulu komthombo omnye kwipleyiti;
- Khetha phakathi kweembotyi, umbona, ii-ertyisi, iichickpeas, iimbotyi zesoya kunye neelentile njengomthombo weprotein yemifuno kwaye ubeke iipunipoons ezi-2 kuphela kwipleyiti;
- Susa onke amanqatha enyameni ngaphambi kokuyitya, kubandakanya ulusu lweentlanzi, inkukhu kunye ne-turkey, ukongeza ekunciphiseni ukusetyenziswa kwenyama ebomvu kumaxesha ama-2 ngeveki.
Kuyenzeka ukuba ubandakanye ijusi yedetox kwenye yamashwamshwam, ekufuneka ngokukhethekileyo ilungiselelwe kunye nemifuno, kuba ityebile kwifayibha. Jonga ezinye zokupheka zejusi yedetox ukunciphisa umzimba.
Iti yomchamo yokuhambisa isisu
Ukongeza ekutyeni, kufuneka utyale imali ekusetyenzisweni kwee-diuretic teas ezonyusa imetabolism, enje ngeti eluhlaza, iti ye-matcha, iti ye-hibiscus (intyatyambo ye-jamaica) kunye netiyi ye-ginger enepinapple. Ukuze ube nefuthe elifunekayo, kufuneka usele iikomityi ezi-3 ukuya kwezi-4 zeti ngosuku, ngaphandle kokongeza iswekile.
Kubalulekile ukuba usele ubuncinci i-1.5 yeelitha zamanzi ngosuku, ngokukhethekileyo i-diuretic teas okanye amanzi, ukulwa nokugcinwa kwamanzi kunye nokuphucula ukusebenza kwamathumbu.
Vavanya ulwazi lwakho lokutya okunempilo
Thatha eli phepha lemibuzo likhawulezileyo ukufumanisa inqanaba lolwazi malunga nendlela yokutya ukutya okunesisindo sokunciphisa umzimba:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
Vavanya ulwazi lwakho!
Qalisa uvavanyo
Kubalulekile ukusela phakathi kwe-1.5 ne-2 yeelitha zamanzi ngosuku. Kodwa xa ungathandi ukusela amanzi alula, olona khetho lulandelayo: - Sela ijusi yeziqhamo kodwa ungadibanisi iswekile.
- Sela iti, amanzi aqholiweyo okanye amanzi ahlwahlwazayo.
- Thatha ukukhanya okanye ukutya iisoda kunye nokusela ibhiya engengotywala.
Ukutya kwam kunempilo kuba: - Nditya kanye okanye zibe mbini ngexesha lasemini ngevolumu ephezulu, ukubulala indlala yam kwaye akufuneki nditye enye into imini yonke.
- Nditya izidlo ezinemithamo emincinci kwaye nditya ukutya okuncinci okwenziweyo njengeziqhamo kunye nemifuno. Ukongeza, ndisela amanzi amaninzi.
- Njengokuba xa ndilambile kakhulu kwaye ndisela nantoni na ngexesha lesidlo.
Ukufumana zonke izakha mzimba ezibalulekileyo emzimbeni, kungcono: - Yitya iziqhamo ezininzi, nokuba luhlobo nje olunye.
- Kunqande ukutya ukutya okuthosiweyo okanye izitya eziqhekeziweyo kwaye utye kuphela into endiyithandayo, uhloniphe incasa yam.
- Yitya intwana yayo yonke into kwaye uzame ukutya okutsha, izinongo okanye amalungiselelo.
Itshokholethi yile: - Ukutya okungalunganga endimele ndikuthintele ukuze ndingatyebeli kwaye kungalingani kwisondlo esisempilweni.
- Ukukhetha okuhle kweelekese xa ine-cocoa engaphezulu kwe-70%, kwaye inokukunceda ukunciphisa umzimba kunye nokunciphisa umnqweno wokutya iilekese ngokubanzi.
- Ukutya, kuba kuneentlobo ezahlukeneyo (ezimhlophe, ubisi okanye mnyama ...) kundivumela ukuba ndenze ukutya okwahlukeneyo.
Ukwehlisa umzimba ngokutya okusempilweni kufuneka ndisoloko: - Lamba kwaye utye ukutya okungathandekiyo.
- Yitya ukutya okuluhlaza ngakumbi kunye namalungiselelo alula, afana ne-grilled okanye aphekiweyo, ngaphandle kweesosi ezinamafutha kakhulu kunye nokuthintela ukutya okuninzi kwisidlo ngasinye.
- Ukuthatha amayeza ukunciphisa ukutya kwam okanye ukonyusa imetabolism yam, ukuze indikhuthaze.
Ukwenza imfundo efanelekileyo yokutya kwaye unciphise umzimba: - Andifanele nditye iziqhamo ze-caloric kakhulu nokuba zisempilweni.
- Ndifanele nditye iintlobo ezahlukeneyo zeziqhamo nokuba zine-caloric kakhulu, kodwa kule meko, kufuneka nditye kancinci.
- Iikhalori zezona zinto zibalulekileyo xa ukhetha isiqhamo endifanele ukusitya.
Ukutya kwakhona kwimfundo yile: - Uhlobo lokutya olwenziwa kangangexesha elithile, ukufikelela nje kubunzima obufunwayo.
- Into efanelekileyo kuphela kubantu abatyebe kakhulu.
- Indlela yokutya engakuncedisi kuphela ukufikelela kubunzima bakho kodwa ikwaphucula impilo yakho iphela.
Kucetyiswa Kuwe
Ukudlula kwiHeroin
