Inkqubo yokunciphisa umzimba kwiintsuku ezili-10

Umxholo

• 1. Qala usuku ngokuhamba imizuzu engama-30
• 2. Yitya iziqhamo ezi-3 ezahlukeneyo mihla le
• 3. Yitya iintlanzi amatyeli amane ngeveki
• 4. Sela iilitha ezi-2 zamanzi yonke imihla
• 5. Yitya isidlo esilula phambi kokulala
• 6. Thatha ikhefu leeyure ezi-3 phakathi kokutya

Ukwehla kobunzima kwiintsuku ezili-10 kwaye ngendlela esempilweni kuyacetyiswa ukuba unciphise ukutya okutyayo kunye nokwandisa inkcitho yakho yamandla. Yiyo loo nto kubalulekile ukuba wenze umthambo rhoqo kwaye ube nokutya okusempilweni kunye nokutya okunesondlo.

Ukongeza, ukuze inkqubo yokulahleka kwesisindo yeentsuku ezili-10 ibe nefuthe elihle elihlala ixesha elide, kubaluleke kakhulu ukuba nokuzimisela kunye nokuzimisela kunye nokuhamba kunye, ngokukodwa, yingcali yesondlo kunye nomqeqeshi wobuqu, njengoko ngale ndlela iziphumo zinokuba ngcono.

1. Qala usuku ngokuhamba imizuzu engama-30

Ukuhamba sisenzo somzimba esisezantsi ukuya kumodareyitha obalulekileyo obalulekileyo hayi kuphela kwinkqubo yokulahleka kwesisindo, kodwa kunye nokuphucula umgangatho wobomi kunye nokuba sempilweni. Kungenxa yokuba ukuhamba kuphucula ukuma komzimba, kunciphisa uxinzelelo kunye noxinzelelo, kunciphisa ukudumba, komeleza izihlunu zomzimba kwaye kuphucule ukujikeleza kwegazi. Fumanisa ezinye izibonelelo zokuhamba.

Ukuqala kosuku ngokuhamba sisicwangciso-qhinga esihle sokulahleka kobunzima, njengoko sikhuthaza ukujikeleza kwegazi kwaye siqala inkqubo yokutsha kwamafutha. Kule nto, kuyacetyiswa ukuba ukuhamba kwenziwe ngesantya esikhawulezayo kunye nesantya esiqhubekayo, ukuze ukuphefumla kukhawuleziswe kwaye akunakwenzeka ukuba uthethe ngokulula. Ukuba umntu uhleli phantsi, ukuhamba kunokuqalwa ngesantya esincinci kwaye, ngokukhethekileyo, kukhatshwa yingcali yokufunda ngokwasemzimbeni.

Ukongeza ekuhambeni ekuqaleni kosuku, kubalulekile ukwenza ezinye iintlobo zokuzilolonga ezinje ngoqeqesho lobunzima, umzekelo, njengoko oku kukhuthaza ukwakheka kobunzima bemisipha kunye nokunciphisa amafutha aqokelelweyo.

2. Yitya iziqhamo ezi-3 ezahlukeneyo mihla le

Ukusetyenziswa kweziqhamo kubaluleke kakhulu ukukhuthaza ukwehla kobunzima, kuba iziqhamo yimithombo yeevithamini kunye neeminerali eziyimfuneko ekusebenzeni kakuhle kwamathumbu nasemzimbeni xa uwonke. Ke, ukutya ubuncinci iziqhamo ezi-3 ngosuku kunye nokuzilolonga kunceda ukukhawulezisa imetabolism kwaye, ngenxa yoko, ukunciphisa umzimba.

Ezinye iziqhamo ezincedisayo kwinkqubo yokunciphisa umzimba yi-strawberry, kiwi kunye nepere, umzekelo, kuba zineekhalori ezimbalwa kwaye zityebile kwifayibha kunye neevithamini, ziba ngamadlelane amakhulu ekunciphiseni ubunzima. Jonga ezinye iziqhamo ezikunceda ukunciphisa umzimba.

3. Yitya iintlanzi amatyeli amane ngeveki

Iintlanzi ziyimithombo emihle yeprotheni, i-omega-3 kunye ne-vitamin D, kunye nezibonelelo kungekuphela nje kwinkqubo yokunciphisa umzimba kodwa nokuphucula amajoni omzimba, ukuthintela izifo zentliziyo kunye nezifo zamathambo.

Ukongeza, ngenxa yokuba ityebile kwiprotein kwaye ineekhalori ezimbalwa kunenyama ebomvu nenkuku, ukusetyenziswa kwentlanzi kukwakhuthaza ukuzuza kwemisipha, kunefuthe elihle ekunciphiseni ubunzima. Funda ngakumbi malunga neenzuzo zokutya iintlanzi.

4. Sela iilitha ezi-2 zamanzi yonke imihla

Ukongeza kukuhambisa amanzi kunye nokugcina ulusu lwakho lusempilweni, ukusela ubuncinci i-2 yeelitha zamanzi ngemini kuphucula ukwetyisa kwaye kunceda ukulawula amathumbu, kubalulekile ukunciphisa umzimba kunye nokugcina ukusebenza kakuhle komzimba. Icebo lokunciphisa umzimba isenokuba kukusela amanzi ngelamuni, njengoko ikhuthaza ukucoca inkalakahla kunye nokunciphisa umnqweno wokutya iilekese.

Amanzi akwakhuthaza ukumiselwa kobushushu bomzimba, akhuthaze ukusebenza ngokukuko kweenkqubo zebhayoloji kunye nokuguqulana komzimba, kuphucula ukusebenza kwezintso, kunciphisa ukudumba kuphucule ukujikeleza kwegazi.

5. Yitya isidlo esilula phambi kokulala

Phambi kokuba ulale kubalulekile ukuba ube nesidlo esilula nesicoleka lula, ngakumbi ukuba ixesha eliphakathi kwesidlo sangokuhlwa kunye nexesha lokulala lingaphezulu kweeyure ezintathu. Kubalulekile ukwenza oku ukuthintela umntu ukuba avuke elambile ngosuku olulandelayo, olunokuba nefuthe elibi ekulahlekeni kobunzima.

Ke, ngaphambi kokuba ulale, iglasi yobisi lwe-soy, iziqhamo okanye ikomityi yeti inokuthathwa, umzekelo, njengoko kunokwenzeka ukugcina inkqubo yokwehla kobunzima. Bona ngakumbi malunga nokutya ngaphambi kokulala ukuze ungatyeki.

6. Thatha ikhefu leeyure ezi-3 phakathi kokutya

Ukutya rhoqo kwiiyure ezi-3 kunomdla kwabo bafuna ukunciphisa umzimba, ngale ndlela inqanaba leswekile lizinzile emini. Ukongeza, kubalulekile ukunciphisa inani leekhalori kwisidlo ngasinye, ekufuneka ibe sisidlo sakusasa, isidlo sakusasa, isidlo sasemini, isidlo sasemva kwemini, isidlo sangokuhlwa kunye nesidlo sangokuhlwa.

Ke, ngokunciphisa inani leekhalori, kunokwenzeka ukuba utye ngakumbi kwaye ngendlela esempilweni imini yonke, ukunciphisa umzimba. Jonga ukhetho lwemenyu yokulahla i-3 kg ngeentsuku ezili-10.

Jonga kwakhona le vidiyo ilandelayo ukunciphisa umzimba ngaphandle kokubandezeleka kunye nempilo: