Abantu abaninzi abafuna ukuhlukanisa neekhilogrem zentiyo banomdla kumbuzo-Ungaphantsi kangakanani, kwaye zeziphi iindlela zokuphazamisa umdla wokuphazamisa. Imalunga noku kuya kuxutyushwa kweli nqaku.
Iindlela ezifanelekileyo zincinci kwaye zabulawa ngokutya
Uninzi lwenzame zokuzama ukunciphisa umzimba, ixesha elinzima lokuqalisa. Oku kungenxa yokuba abantu baziqhuba ngesikhokelo esinzima kwaye, ngolwimi olulula, bayalamba. Ngokucacileyo, indlela enjalo iyasilela ukusilela. Nantoni na amandla akho aya kuba nomntu, umzimba awuyi kuthuthuzela. Ewe, kwaye ukusuka kwindawo yengqondo yengqondo, akukho lula - izolo, umntu wazilungiselela yonke into ayithandayo, kwaye namhlanje yanqala. Nazi ezinye iindlela ezimbini, kwaye zombini zikude ngokupheleleyo ekuphulukaneni nobunzima:- Ukwaphula Umntu unyamezele ukutya okunzima ixesha elide, kodwa ngaxa lithile alimi, kwaye liqala ukutya yonke into ngesixa esikhulu. Ngenxa yoko, i-loods ifumana iikhilogres ezilahlekileyo.
- I-Moretabolism ecothayo. Ukuba umntu uguqulela ekutyeni ngebhayisekile yemihla ngemihla imihla ngemihla, akukho nto ilungileyo iya kukhutshwa. Ekuqaleni, amanani esikalini aya konwaba, kodwa kwiiveki ezimbalwa kamva ayakuqaphela ukuba ubunzima buyekile ukunciphisa umzimba. Oku kungenxa yokuba umzimba uyacothisa iMetabolism. Akaqondi, umntu ukwinto yokutya kwaye ufuna ukunciphisa umzimba. Ngaye, olu luxinzelelo olukhulu. Kwaye ekubeni ufumana i-calorie encinci yonke imihla, uyacothisa imetabolism. Esi sisiphelo esifileyo. Ngapha koko, ukuba ngokomzuzwana umntu unomsindo kwaye uqala ukutya njengaphambi kokuba (ininzi kwaye kaninzi), oko kukuthi, umngcipheko wokufumana ubunzima ngakumbi kunokuba bekungaphezulu kwesisindo. Kwaye konke kuba umzimba uya kutsiba ngokukhawuleza amanqatha.
Kungenxa yoko le nto uninzi lwesondlo ludubula ukuba ukutya okunzima akusebenzi. Kodwa unganjani? Inketho elungileyo kukukhohlisa inkanuko yakho kwaye ziphantsi kancinci-olu khetho luya kuba lulungile ukuze unciphise umzimba. Imeko yokuqala yintsika ye-calorie, eyesibini - umntu akufuneki abe nengqondo eyomeleleyo yendlala.
Indlela yokuqala-ubukho besidlo sakusasa olungeleleneyo, isidlo sasemini kunye nesidlo sangokuhlwa
Indlela elungileyo yokususa imvakalelo esisigxina yendlala kukuyila ngokufanelekileyo ukutya. Ngokwesiqhelo-isidlo sakusasa, isidlo sasemini kunye nesidlo sangokuhlwa kufuneka sibe nokutya okululinganiselweyo. Ngapha koko, malunga neepesenti ezingama-75% zekhalorani yemihla ngemihla kufuneka ifake umzimba kwisiqingatha sokuqala semini, oko kukuthi, kwinkqubo yesidlo sakusasa kunye nesidlo sasemini.
Uninzi ngexesha lokuphulukana nobunzima bomzimba kunye nesidlo sangokuhlwa. Kodwa iphosakele kakhulu. Sisidlo sokuqala emva kokurhoxisa i-metabolism kwaye ibangela umzimba ukutshisa amanqatha. Isidlo sangokuhlwa sibalulekile ukusuka kwinqanaba lokujonga ukuba umntu akayiva imvakalelo yendlala. Yintoni ekufuneka uyazi ngesidlo sakusasaIsidlo sokuqala kufuneka sigcine ukuba asizigcinanga iiproteni, kodwa neecarbohydrate. Emva kwayo yonke loo nto, iya kunika ithuba lokutsala amandla okwethutyana. Umzekelo, unokwenza i-oatmetal encinci njengesidlo sakusasa kwaye wongeze iqanda elibilayo okanye ifiliti yenkukhu encinci kuyo.
Yintoni ekufuneka uyazi malunga nesidlo saseminiKwisidlo sasemini, unokutya ezinye iicalbohydrate kwaye wongeze ukutya kweprotheni kuyo. Kwaye isisombululo sasekunene singasetyenziswa kwisaladi yemifuno yemihla ngemihla. Ngokudibeneyo naye uya kufumana i-fiber ephucula umsebenzi we-gestrointenal iphecana kwaye lifanele umzimba ixesha elide.
Yintoni ekufuneka uyazi malunga nesidlo sangokuhlwaKhohlwa ke ngentetho, ekuya kunikwa khona isidlo sangokuhlwa. Uya kuza nkqo. Umntu akasayi kufumana ubunzima, kodwa uya kuqhubeka enciphisa umzimba, nokuba ukhawuleze nge-9 pm. Eyona nto iphambili apha yile nto kanye oya kuyisebenzisa ngayo ukutya njengesidlo sangokuhlwa. Inketho elungileyo yinyama enye engatyetyisi okanye intlanzi enemifuno. Enye into inokuba i-chrit catrage cheese. Kodwa musa ukuyitya kakhulu. Kodwa kubalulekile ukuba ukwazi ukulala ngaphandle kwemvakalelo yasendle indlala.
Indlela yesibini - yitya rhoqo, kodwa ngokuthe ngcembe
Uninzi lwesondlo ndiyavuma ukuba kubaluleke kakhulu kumcimbi wokunciphisa umzimba, kude kube ngoku. Kukhuselekile ukuthi umntu ongenasidlo sakusasa, emsebenzini, i-burger enemiqathango "iphosa i-fried, kwaye ngokuhlwa, iMetabolism iyacothisisa umda. Kwaye le ndlela ayilindelekanga ukuba ikuvumela ukuba uzisa umfanekiso wakho.
Abazondlo bathi kuyimfuneko ukutya amaxesha angama-5-6 ngosuku lokukhuthaza imetabolism, kodwa kwizihlunu ezincinci.
Ingaphantsi komdla wokuphazamiseka, kwaye ukutya okulungelelanisiweyo kuya kunceda ukunciphisa umzimba. Ungazama endaweni yesidlo sakusasa esimnyama, isidlo sasemini kunye nesidlo sangokuhlwa nge-8, 14 ne-19 iiyure, lungiselela izidlo ezi-5, kodwa ilula. Umzekelo, nge-8, 11, 14, 17 neeyure ezili-19.
Njengomntu esinqeni, ngoncedo esiya kuphazamisa inkanuko, linokwenza inkukhu ebhakiweyo okanye i-chillt fillet ye-fillet, okanye i-biet ye-bit-gethi okanye itshizi ye-cotti.
Eyona nto iphambili kukuba ukongeza inani lokutya ukutya, i-cariage yonke imihla ayinyukanga.
Indlela yesithathu - endaweni yokutya iti yeti
Thatha umthetho-ukuba uqalisa ukuziva indlala, kodwa kwishedyuli ngaphambi kokuba izidlo zisafuna ukulinda, iti eluhlaza iti kwaye ikhusele kancinci. "I-snack" sisiselo esinxilisayo siyajija inkanuko yakho okwethutyana. Ukongeza, iti eluhlaza iluncedo emzimbeni kwaye inegalelo ekutshisweni kwamafutha avuthayo.Indlela yesine - izidlo zexesha elingacwangcisiweyo
Ukuba indlala yaphuphuma nyhani kwaye ndifuna ukutya into, awukwazi ukwala ulonwabo. Nokuba injongo kukuphelisa iikhilogramu ezongezelelweyo. Kubalulekile apha- yintoni kanye kanye oza kuyifumana. Akukho buns, isandwich, ukutya okukhawulezayo, iipipi kunye nezinye izinto. Ndikholelwe, ndikhangela ipipi, awuyi kubambe imvakalelo yendlala, kodwa ukwanda kweswekile yegazi kuya kwenzeka. Kwaye oku, ukuthobela inkqubo yokutsha kwamafutha. Kuqwalaselwe ingqalelo yakho (njengomzekelo) uluhlu lweemveliso kunye nomxholo wekhalori:
- Amagqwirha amahlanu amancinci ama-5 ye-25 ye-25 KACAL;
- I-carrot enye ephakathi - i-15 ye-15 ye-Lcal;
- I-orenji ye-orenji - i-50 kcal;
- Iigram ezingama-50 ze-curd enamafutha asezantsi - i-50 kcal.
Njengoko ubona, kunokwenzeka ukuba ube ne-snack, kwaye kwangaxeshanye ngaphandle kokongeza iikhalori ekutyeni kwakho.
Inomdla: I-Aloe Wrinkles imaskiIndlela yesihlanu-ukusebenzisa ulwelo ngaphambi kokutya
Ngaba ufuna ukutya okungaphantsi kwaye ukuphazamisa inkanuko? Ngaba ungathanda emva kokufumana ukutya, uziva uziva imvakalelo yokuthandeka, nokuba utye kancinci? Emva kwemizuzu emi-5 phambi kwam ukuba ndisele i-mug yamanzi. Oku kuyinyani indlela esebenzayo yokukhohlisa inkanuko kwaye ungabinakho ukuxhonywa. Ngendlela, amanzi angayiphawula yonke iti enye eluhlaza ngaphandle kwengozi yempilo. Kwaye endaweni yoko, ngokuchaseneyo. Olu khetho aluyi kukhankanywa kancinci. Ndiyabuza: Iingxowa zepeyinti phantsi kwamehlo: Unobangela kunye nendlela yokuphelisaIndlela yesithandathu-yonyusa ivolumu ye-fluid ityiwe
Kubo bonke abo bazama ukunciphisa umzimba, oosondlo kwilizwi elinye bacetyiswa ukuba basele 2-, 25 iilitha zamanzi acocekileyo yonke imihla. Kwaye, njengoko kusebenza, kuyasebenza. Oku akuthethi kuphela inkqubo yokwahlukana neekhilogramu ezongezelelweyo, kodwa ngokubanzi, kunciphisa inqanaba lokutya.
Ndiyazibuza: indlela yokususa ngokukhawuleza i-chin yesibini kwaye ndikhupheIndlela yesixhenxe-i-tyhest epheleleyo yotywala nangayiphi na indlela
Ukuba unqwenela ukunciphisa umzimba, kodwa awukwazi ukunqanda umnqweno wakho, kusenokwenzeka ukuba kunjalo ngotywala. Ukuba wena sebenzisa naluphi na utywala otywala, kuya kufuneka uyikhale. Iziphumo ziya kuqatshelwa ngokukhawuleza - umntu uyakuyeka ukuva imvakalelo ebukhali yendlala. Ukongeza, ukushiya ukusetyenziswa kotywala, njengoko besitsho, babulala iihempe ezimbini ngaxeshanye-zisinciphise inkanuko yakho kwaye zizigcine kwiikhalori ezingafunekiyo. Ewe, phantse zonke iziselo ezinxilisayo ziyikhalori ephezulu. Ngaphandle kokukhetha, mhlawumbi, iwayini eyomileyo ebomvu. Kodwa ifuna umlinganiso.
Ngoku uyazi ukuba zincinci kwaye ziziphi iindlela ezinokuphazamisa umdla wokutya. Impumelelo yokuphulukana nobunzima!
Kwaye ungaphazamisa njani umdla wokunciphisa inani lokutya okusetyenzisiweyo?