Ukukhawuleza ukutya okunesondlo kunye nokutya okuphulukileyo (kunye nemenyu!)

Umxholo

• Imenyu epheleleyo yeentsuku ezi-3
• Imithetho emi-3 elula yokutya ukuze isebenze
• Ukunciphisa umzimba
• 1. Ukuzilolonga
• 2. Ukuzilolonga okwenziweyo
• Vavanya ulwazi lwakho lokutya
• Vavanya ulwazi lwakho!

Ukwehlisa umzimba ngokukhawuleza nangendlela esempilweni, kubalulekile ukuba umntu abe nemikhwa esempilweni, ekufuneka ibandakanye ukwenziwa komzimba rhoqo kwaye yonyusa imetabolism kunye nokutya okuthanda nokusebenza kwemetabolism.

Nangona kunjalo, kubalulekile ukwazi ukuba "isantya" sokulahleka kwesisindo sinokuhluka ngokobungakanani besisindo omele ukusilahla. Ngokwesiqhelo, kokukhona ubungakanani bomthwalo omele ukuba ubulahle, kokukhona uphulukana nexesha elincinci, kuba umzimba uphantsi kovuselelo olwahlukileyo kunolo uqhele ukwenza ngalo, yiyo loo nto ixesha elininzi kwiiveki zokuqala zokutya ubunzima ilahleko inkulu.

Imenyu epheleleyo yeentsuku ezi-3

Le theyibhile ilandelayo ibonisa umzekelo we-3 yeentsuku zokunciphisa umzimba kwimenyu yokutya:

I-snack	Usuku 1	Usuku 2	Usuku 3
Isidlo sakusasa	I-240 ml ubisi olunamafutha + omelet enziwe ngeqanda elinye kunye netumato	Iziqhamo ezingenaswecwe smoothie + 1 col chia soup	I-yogurt ene-skimmed + 1 ikholamu yesuphu ye-linseed + 2 izilayi zeshizi ebhakiweyo kunye neletisi kunye netumato
I-snack yasekuseni	Iapile e-1 + i-chestnuts e-3	Izilayi ezi-2 zeshizi emhlophe + 1 isitya segelatin	Iipeya ezi-1 + ezi-3 zamandongomane
Isidlo sasemini isidlo sangokuhlwa	I-150 g ye-fillet yentlanzi + i-2 col yesobho se-chickpea + isaladi ebilisiwe + i-2 izilayi zepinapple	I-150 g yenkukhu yenkukhu + i-2 col yesobho seembotyi + isaladi eluhlaza eluhlaza + 1 iorenji	Isobho semifuno kunye nequinoa + 1 iqanda elibilisiweyo + 1 isilayi sevatala
Ukutya okusemva kwemini	I-yogurt ene-skimmed + 1 ikholamu yesuphu yeflakisi	Amacwecwe ama-2 e-watermelon + ama-chestnuts ama-3	1 indebe iti engenaswekile + omelet yemifuno

Ukutya okuthembisa iziphumo ezikhawulezileyo kufuneka kwenziwe okwexeshana kwaye nakuphi na ukutya kufuneka kwenziwe phantsi kweliso lesondlo, ngakumbi ukuba umntu unesifo esifana neswekile kunye noxinzelelo lwegazi. Jonga iiresiphi ezi-5 zeCrepioca ukunciphisa umzimba.

Imithetho emi-3 elula yokutya ukuze isebenze

1. Ukutya okuvunyelweyo: inyama engatyebanga, intlanzi, amaqanda, ukutya kwaselwandle, ubisi olunamasi kunye nezinye izinto, iimbewu, amandongomane, iimbotyi, imifuno kunye neziqhamo.
2. Ukutya okungavumelekanga: iswekile, iitapile, ipasta, isonka, irayisi, umgubo, imayonesi, ibhotolo, ioyile, ioyile yomnquma, iibhanana, iidiliya, iiavokhado kunye nenyama ezigqityiweyo ezifana nesoseji, isoseji, ibhekoni kunye neham.
3. Qalisa ukutya okune-detoxifying iphucula iziphumo, ke jonga iresiphi ebalaseleyo yesuphu yedetox ukugqibezela oku kutya, kule vidiyo:

Oku kutya kunokuncediswa ngetii ukunciphisa umzimba, njengelemoni kunye nejinja okanye iti eluhlaza, enceda ukunciphisa ukudumba nokugcina amanzi, ukunciphisa ukutya kunye nokukhawulezisa imetabolism. Funda indlela yokulungiselela iti ukunciphisa umzimba.

Amayeza okunceda ukuba unciphise umzimba, njenge-sibutramine okanye i-orlistat, ukhetho, ngakumbi xa ukutyeba kakhulu kubeka impilo yakho emngciphekweni, kodwa kufuneka kuthathwe kuphela ngengcebiso yegastroenterologist okanye i-endocrinologist, kungenjalo, xa iyeza liphelile, kunokwenzeka ukuba ubeke ubunzima kwakhona.

Ukunciphisa umzimba

Ukuncedisa oku kutya kukwakhuthazwa ukuba utshise iikhalori ezingaphezulu kokutya, kwaye ngenxa yoko, ukuzilolonga kuluncedo olukhulu. Eyona ilungileyo yile:

1. Ukuzilolonga

Eyona mithambo ilungileyo yokunciphisa umzimba yi-aerobic, njengokuhamba ngokukhawuleza, ukubaleka, ukuhamba ngebhayisikile, ukubheqa okanye ukuqubha. Olu hlobo lomsebenzi womzimba lutshisa iikhalori ezininzi ngexesha elifutshane, ukulungele ukutshisa amanqatha aqokelelweyo, ukongeza ekuphuculeni amandla entliziyo kunye namandla okuphefumla. Kufuneka zenziwe ubuncinci imizuzu engama-20, yonke imihla.

2. Ukuzilolonga okwenziweyo

Ukuzivocavoca kwe-Buttock kunceda ukwandisa ubunzima be-muscle, kukuvumela ukuba ulwe ne-cellulite kunye nokuphucula ukuzithemba. Kodwa le mithambo ikwabalulekile kuba xa ubuninzi kunye nezihlunu ezinobungakanani obuphakathi zibuthathaka, kunokubakho iintlungu emqolo, emadolweni nasezinqeni.

Iziphumo ezilungileyo, umthambo kufuneka wenziwe yonke imihla, kwaye ukutya kufuneka kutyebile kukutya okuneproteni, njengenyama emhlophe, iyogathi kunye ne-omelet emhlophe yeqanda kuba bayathanda ukwakheka kwezihlunu. Yazi okunye ukutya okune-protein.

Ukuzivocavoca ezimbini zokuqaqamba, okunokwenziwa ekhaya, kunye nemizuzu embalwa, zezi:

Ex. 1: Kwindawo yokuxhasa ama-4, iingqiniba zakho zihleli phantsi, phakamisa umlenze omnye ngaphezulu komgca wokuphakama kwesinqe. Ukuphakama komlenze malunga neesentimitha ezili-10 kwaye akukho mfuneko yokuphumla edolweni phantsi. Yenza iilifti ezisi-8 kwaye uphumle imizuzwana engama-30. Phinda umthambo amaxesha ama-2.

Ex 2:Ukulala ngomqolo, izandla emacaleni akho, phakamisa isinqe sakho phantsi izihlandlo ezi-8 zilandelelana kwaye uphumle imizuzwana engama-30. Phinda umthambo omnye amaxesha amabini.

Bukela le vidiyo ilandelayo kwaye ubone ezinye iingcebiso zokunciphisa umzimba ngokukhawuleza:

Vavanya ulwazi lwakho lokutya

Fumana inqanaba lakho lolwazi malunga nokutya okusempilweni ngokugcwalisa iphepha lemibuzo elikhawulezayo:

• 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.

Edlulileyo Elandelayo