Phantsi ngobunzima obungaphezulu: Imithetho e-9 yokunciphisa umzimba (ngokukhawuleza nangexesha elide)

Iiholide zidlula, kwaye ngoku ixesha lokubuyela kwiintsuku zeveki esebenzayo kunye nokutya okuqhelekileyo. Mingaphi ityiwa i-Catikov idliwe? Zingaphi isandli kunye nezinye izinto ezilungileyo ezivela kwitafile yomsitho zixhonywa? Kwaye ke yonke ilungisiwe ngokulala kwisofa kunye nokubekwa esweni kweefilimu. Ngenxa yoko, uninzi emva kwezi holide emnandi zabona i-idect kunye neekhilogramu esikalini.

Kwenziwe ntoni? Ungambuyisela njani ubunzima bangaphambili kwaye ulahle i-pedigree? Emva kwayo yonke loo nto, intwasahlobo ayikude nekona, kwaye ngoku kufanelekile ukuqala ukuzisa umzimba wakho kubume. Ngaba iyokunyamalala ngokwenene kwindawo yokuzivocavoca kwakhona, ngokwakho kwisithuko sesixhenxe? Ukuzibhokoxa emzimbeni, kunjalo, kwaye umphumo kubo ugqwesile. Kodwa kwabo bangenalo nexesha loku, kukho ezinye iindlela ezisebenzayo zokulwa kakhulu.

Namhlanje kwimagazini, sikwabonelela ngemithetho elula ye-9 yokunciphisa umzimba, ehlala isebenza

Kwaye zikhululeke ngokutya, akunyanzelekanga, njengoko iqala!

1) Ziphathe kakuhle umkhwa wokusela iglasi yamanzi, kwaye ungaya kuthi wumbi, imizuzu eli-15 ngaphambi kokutya

Ifoto: Elle.ua.

Kungcono ngakumbi ukuba uqale ntsasa nganye kwiglasi yamanzi afudumeleyo ngelamuni. Amanzi nge-lemon ephucula ukusebenza kwenkqubo yokugaya ukutya, amathumbu kunye namathumbu, asusa iimpawu zokuhlaselwa yintliziyo, esusa i-belching yentliziyo, ekhusela ukwenziwa kwetyhefu kwithumbu.

2) I-Clorie i-calorie i-calorie, nayo, kodwa kuphela kwisiqingatha sokuqala sosuku ukuya kwiiyure ezili-12

Yonke into oyityileyo ukusuka nge-11: 00 ukuya kwi-12: 00 ithathelwa yi-80-90% ngumzimba, kwaye oku kuthetha ukuba phantse akukho nto ichazwe kwiikhilogramu ezongezelelweyo. Ukutya okutyiweyo ukusuka nge-12: 00 ukuya kwi-18: 00 kuye kwafunyanwa ngama-60%, kwaye ezinye zinethuba elikhulu lokungenelela kumanqatha. Ityiwa emva kwe-18: 00-19: phantse i-60% ihlehlisiwe ematyeni. Kodwa kufanelekile ukuba isikimu esinjalo sisebenza kubantu abasebenza ngokomzimba ophakathi, kodwa hayi kwiimbaleki ezifumana uxinzelelo lomzimba kunye nomthwalo.

3) Kungcono utye izahlulo ezincinci, kodwa ngaphezulu

Ifoto: I-Litseven.ckeve.ru.

Ingangaphezulu kwe-3-4 yezidlo ngosuku kunye nokubalwa uya kutya kwaye wenze ukutya kwiiyure ezingama-2,5-3.

4) Ukutya kokugqibela kokutya kwiiyure ezingama-3-4 ngaphambi kokuba ulale

Oko kukuthi, ukuba uya kulala phakathi ezinzulwini zobusuku, unokutya ngokulula emva kwe-18: 00, kodwa ungadlulanga oneminyaka engama-20: 00. Emva kokuba beme ngokuhlwa bebukele umabonwakude ngaphambi kwexesha lokulala, kukho umbono ombi. Ke ulayisha inkqubo yokugaya ukutya, apho unokufumana khona umxhuzulane esiswini, kwaye i-100% yonke iya kufakwa kumanqatha.

5) Ukukhuphela imihla

SUKU "Ngaba" udlwengulo "ukutya rhoqo. Kwanele ukucwangcisa iintsuku ezibizwa ngokuba zilayisha iintsuku. Njengokuziqhelanisa nemidlalo, ishedyuli echanekileyo yeentsuku zokukhupha kabini ngeveki. Kukhethwa ukuba uthathe ikhefu phakathi kwezi ntsuku, umzekelo, ngolwesibini nangoLwesihlanu, ngoMvulo kunye noLwezile, ngoLwesithathu nangoMgqibelo.

Ukukhuphela usuku olungathethi ukuba kukutya ngokupheleleyo, kwaye kunokuba ukwehla kwenani leekhalori ezithe kutsho kwiikhalori ezingama-500 ngosuku. Imele ikhethwe ziimveliso ezityebileyo kwiprotheyini kunye nefibre. Kodwa inani leekhabhohlelo kufuneka zincitshiswe. Utywala buyisela ngokupheleleyo.

Inkqubo yokulayisha ngokufanelekileyo yoSuku lwePhepha lePhakathi ayinakuphulukana nobunzima kuphela, kodwa nokucoca umzimba, ukuphelisa iphecana lomthwalo kumthwalo kwaye lilinike ithuba lokufumana kwakhona. Kananjalo ukukhululwa kweentsuku zinegalelo ekuphuculeni imeko yolusu, ukunciphisa umngcipheko we-pare pathology nakwi-gellbladder.

Kodwa ukukhululwa kweentsuku zinezinto zawo zokuthintela kunye namaxabiso ekufuneka ziqwalaselwe:

• Intloko ebuhlungu kunye nengxaki ngoxinzelelo. Ezi ngxaki zempilo zinokujongwa ekuqaleni emva kokuqaliswa kweentsuku zokulayisha;
• Abantu abanesifo sesisu kunye neengxaki zendlela kufuneka ziboniswene nogqirha, kuba ukutya ngaphandle kwemifuno ngemifuno kunye neziqhamo zikhulisa i-geritis kunye nezilonda zesisu;
• Kwintsuku zokulayisha kungcono ukuphepha uxinzelelo lwemvakalelo kunye nokuzibhokoxa emzimbeni.

Izinketho zokukhupha imihla ngemihla:

• Ukulayisha usuku kwi-buckwheat - i-buckwheat ngeloxesha laphelelwa kwangaxeshanye, nokuba ungakholelwa;
• usuku lweKefir;
• Usuku lweziqhamo;
• Usuku lwe-Apple;
• Usuku kwi-cucumbers-iyanceda ukulwa ukudumba;
• Iprotein ingalayisha usuku-kubandakanya iintlobo eziphantsi zenyama, iintaka kunye neentlanzi, itshizi, amaqayi, i-cottage;
• Usuku lobisi-funda izibonelelo zebhaktiriya;
• Iti leti-luhlaza okanye i-cranberry;
• I-Smoothies suku-Detox Det;
• Ukuthulula usuku lokulayisha kwidiliya.

I-6) Ukuzibhokoxa emzimbeni kunceda ukuhlala kwimilo elungileyo kwaye kukhuthaza ukuphulukana nobunzima

Ifoto: I-Wedzelzerdumrdum-walrode.com.

Kwingqondo esempilweni yengqondo. Imidlalo ithetha intshukumo. Intshukumo yimpilo, kwaye impilo ibububomi!

7) Yitya isidlo sakusasa, isidlo sangokuhlwa sabelana nomhlobo, kwaye isidlo sangokuhlwa sinika utshaba

UMGAQO WOKUGQIBELA WONKE WONKE WONKE WOKUGQIBELA WOKUXELWA. Kwaye isidlo sokuqala sokutya sibalulekile. Imele ukuba ixineke kwaye ilungelelene, eya kukunika amandla amandla wonke.

8) isonka esincinci kunye neelekese

Ngokutsho kwezondlo, iilekese kunye nezinye iimveliso ezinomgubo zingumthombo wekhalori engenamsebenzi, apho umzimba wethu awuzivanga khona iimfuno ezizodwa.

Khawufane ucinge ukuba i-carbohydrate ipetroli, iphinde isebenze kwakhona i-1 Glucose, Glucose i-Glucose, i-4 KCal ikhutshiwe. Xa ibhalansi phakathi kokusetyenziswa kweekhabhohrethwa kunye nokusebenza kwengqondo okanye yomzimba ilungiswa, kuloo meko ichithwayo idityanisiwe, kwaye akuyonto imbi kangaka.

Ukutyeba kakhulu sisiphumo sokuba i-carbohydrate efunyenwe emzimbeni igqithile kwiindleko zakho zamandla. Ke ngoko, ngaphandle kweelekese eziphezulu kunye nomgubo wokutya kwayo, unokunciphisa inani leekhalori ezingeyomfuneko kwaye, ngenxa yoko, susa ubunzima obukhulu.

9) I-CIRTER YOKUGQIBELA YOKUGQIBELA I-metabolism

Ukuzaliseka kokuzivocavoca umzimba kwisisu esingenanto kunegalelo kwi-oxidation ekhawulezileyo yamafutha, kwaye ukwandisa imvakalelo ye-insulin, enoxanduva lokugcina ubunzima obuqhelekileyo.

Ngaba unengxaki enkulu kakhulu? Ulwa njani nale nto?

Kwangoko kwimagazini, sabhala: Iindlela ezintle esiya kulandela ngo-2021