Ukwehla kwesisindo kuzungeza inani elingenangqondo lezinganekwane ezahlukene. Kunemibono eyiphutha yokudla okuyisiphukuphuku futhi okuyingozi ngokulimazayo. Landela "amaSoviet" akufanele kube yilapho ungafuni ukudala umonakalo emzimbeni. Ngezansi kwezimfihlo ezivame kakhulu "ezincibilikayo" ezingasebenzi.
Hhayi ngemuva kwe-18-00
Uma uziphikisana nawe ngendlala kusihlwa, nakanjani sishonile isisindo, kepha ungakwenzi lokho. Okokuqala, kunzima ukukhuthazela, futhi, kusho ukuthi ukudla kuzokuwa umthwalo osindayo emahlombe akho. Umuntu uzofuna ukwenqaba ukwenqaba imikhawulo enjalo eqinile ngokushesha okukhulu. Futhi ku-"Marathon" ende kade akufanele kube ukubalwa. Futhi le ndlela ayisebenzi. Okwesibili, kufanelekile ukuqala ukuqala futhi, isisindo sizobuya. Ekugcineni, kunzima ukulala esiswini esingenalutho. Ukulala okugcwele okuphelele kuyingxenye ebalulekile yempumelelo lapho ukunciphisa umzimba.
Akukho phuzu ekugcineni emlonyeni enqabeni ngemuva kwe-18-00. Esikhundleni salokho, nikeza okuthandwayo kokudla okukhanyayo (okuhle kunawo wonke amaprotheni nemifino, njenge-trout steak nge-Greek Salad) bese udla okokugcina kungakapheli amahora angama-2-3 ngaphambi kokulala. Ngemuva kwalokho - Kefir kuphela.
Gxila emikhiqizweni ye-skim
Ngokunciphisa inani lamafutha, abakhiqizi bathathelwa indawo ushukela, isitashi kanye nazo zonke izinhlobo zezithasiselo ezingenamsebenzi futhi eziyingozi. Lokhu kwenziwa ukuthuthukisa ukunambitheka - ngaphandle kwamafutha, imikhiqizo eminingi ejwayelekile iba yintsha. Ngakho-ke, imikhiqizo eyeqile ivame ukulimaza.
Esikhundleni salokho, kuyadingeka ukuqapha inani nekhwalithi yamafutha. Kungcono ukuthola amafutha ekudleni okunjengokuthi: ukwatapheya, imbewu namantongomane, abomvu nezinye izinhlanzi ezinamafutha, uwoyela wemifino. Lawa angamafutha awusizo. Bangakwazi, kepha ngaphandle kokuthola isibambiso.
Ukudla okuncane, ezemidlalo eziningi
Enye indlela eyiphutha efundwayo: amakhalori adinga ukuncishiswa, kanye nemidlalo, ngokuphambene, "isiqu" kuze kube sezingeni eliphakeme. Akulungile. Okokuqala, ukudla okulambile kuyingozi. Yebo, ukwehlisa isisindo, kuyadingeka ukunciphisa inani lamandla okudla. Kepha isilinganiso sekhalori yansuku zonke akufanele siwe ngaphansi kuka-1200-1500 kcal. Kungalimaza impilo.
Okwesibili, lapho udla okuncane, umzimba wehlisa imetabolism. Izinqubo ezivuthayo ezinamafutha zinciphisa ngokufanele. Ngenxa yalokho, malini ungaqeqeshi, awukwazi ukulinda umphumela osheshayo. Ngokuvumelana nalokho, le ndlela ayinanjongo ngokuphelele.
Esikhundleni salokho, banamathela ekuletheni okunengqondo (sebenzisa i-150-200 kcal ngaphansi kwesilinganiso sakho sansuku zonke) bese ubheka ukulinganisela okunempilo phakathi kokudla nemithwalo. Futhi akunakulayisha ngokweqile ngomdlalo ngokushoda kokudla okunempilo, kungahle kungathinti impilo.
Awekho ubhanana
Cishe konke ukuhlanzwa kuzwakale ukuthi izithelo ziyasiza. Kepha hhayi ubhanana kuphela! Kungani Kufanele Kubi Ukungabi Nabulungisa? Ubhanana ugcwele kahle, ulusizo enhliziyweni futhi ucebe kakhulu ePectin, edingeka ngokulahlekelwa isisindo. Yebo, ungathola isisindo kumabhanana uma udla izingcezu ezi-5-7 ngosuku. Kepha kusuka kwesinye isithelo emlilweni wosuku ngeke kube njalo. Izazi zezempilo zincoma ukuthi kukhona ubhanana ongabonakali (ziluhlaza kancane). Okuqukethwe kwabo kwekhalori ngama-kcal ayi-120 kuphela ngamagremu ayi-100. Futhi ngokuvamile, kunobhanana oluhlaza, luwusizo kakhulu.
Udinga ukuphuza uketshezi oluningi
Uma unezinkinga zezinso, khona-ke isiphuzo esiningi singaholela e-Edema. Ngaphezu kwalokho, akufanele 'uncike' amanzi kusihlwa. Futhi okubaluleke - inani lamanzi lincike esindweni sakho. Azikho amalitha ama-2-3 anconyiwe ka-2-3 we-liquid - le yinganekwane. Umuntu kufanele adle usuku lwama-30 ml amanzi kuwo wonke amakhilogremu wesisindo. Konke okuphezulu akunamsebenzi.