Ukhetha kanjani uhlelo olungcono kakhulu lokulahlekelwa isisindo ukuze ufinyelele isisindo esifanele?

Ukudla nokuzivocavoca kubalulekile ohlelweni lokunciphisa umzimba, kodwa u-99% wezinhlelo zokunciphisa umzimba ushiya iphuzu elibaluleke kakhulu, okuyi-metabolism.
Ukulungiswa nokulungiswa kwe-metabolism kuyisici esiyinhloko ohlelweni lokulahlekelwa isisindo kanye nempumelelo yalo.
Ngakho-ke, kulesi sihloko, sizofunda ngokuningiliziwe mayelana nohlelo oludidiyelwe lokunciphisa umzimba oluqinisekisa ukwehla kwesisindo okumangalisayo nokunempilo, ngakho-ke qhubeka ufunda.

Yiziphi izimbangela zokukhuluphala

Abantu abaningi bakhuluphele ngokweqile.
I-World Health Organization yathi ukukhuluphala kwenzeka lapho kunokungalingani phakathi kwamandla nenani lama-kilojoule esiwadlayo, okubangela ukukhuluphala nokunqwabelana kwamafutha emzimbeni.
Ngakho-ke sizokhuluma ngezizathu ezibaluleke kakhulu zalokhu nendlela yokuphatha isizathu ngasinye.

1- Uhlobo lomzimba

Uhlobo lomzimba ludlala indima ebalulekile uma kuziwa ekuzuzeni isisindo.
Abantu abanomzimba omise okwe-apula banamathuba amaningi okuzuza isisindo uma kuqhathaniswa nomzimba omise okwepheya, ongeyona ingozi encane.
Futhi isixazululo salokho:

• Yidla kakhulu imifino eluhlaza enamahlamvu.

2- Ukucindezeleka

Ngokwe-World Health Organization, abantu abayizigidi ezingu-350 babo bonke ubudala emhlabeni wonke bahlushwa ukucindezeleka.
Ukusebenzisa ama-antidepressants, kanye nokungadli ukudla okunempilo ukuze kuthuthukiswe izinga lamahomoni, ekugcineni kuzoholela ekukhuleni kwesisindo.
Ukwelashwa:

• Zama ukwenza izinto ozithandayo futhi ezikwenza ujabule.
• Ukuzivocavoca kungcono kunama-antidepressants.
• Zama ukwenza noma yikuphi ukuzilibazisa njengokudweba, ukubhala, nanoma yimuphi umsebenzi wezandla nobuciko.

3- Ukungalingani kwe-thyroid

Indlala yegilo idlala indima ebalulekile kumetabolism.
Uma amahomoni egilo ekhiqizwa kancane, kuholela esimweni esibizwa ngokuthi (hypothyroidism) Lesi simo sibonakala ngokukhula kwesisindo njengoba kukhona ukwehla kwenqubo ye-metabolism; Ngakho-ke, uma ukuzuza kwesisindo kwenzeka ngokuzumayo, kufanele uthintane nodokotela ukuze enze ezinye izivivinyo mayelana nendlala yegilo, futhi lokhu kungelashwa ngokuthi:

• Ukudla ama-carbohydrate alula, ukunciphisa usawoti, nokuphuza amanzi e-fenugreek.

4- Ukudla ukudla okungenampilo

Ukudla okungenampilo kuqukethe amaphesenti aphezulu e-sodium, ama-carbohydrate alula, namafutha angagcwele, konke okubangela ukukhuluphala futhi kubeka abantu engozini ezifweni ezifana nesifo sikashukela, umdlavuza, nesifo senhliziyo.

• Lungiselela konke ukudla ekhaya, futhi unciphise ukudla okugayiwe njengenyama, amabhisikidi, i-pizza, nokunye.
• Qinisekisa ukuthi udla ukudla okunempilo okufana nalokhu: i-broccoli, amafutha omnqumo, ukwatapheya, amakhambi afana nalokhu: isinamoni, upelepele omnyama, ushokoledi omnyama, udali, uphizi nezinhlanzi ezinamafutha.

5- Indlela yokuphila engasebenzi

Abantu abaningi bachitha amahora aqhubekayo phambi kwekhompyutha noma i-TV.Le ndlela yokuphila, esihlala kuyo isikhathi eside, iholela ekuqongeleleni kwamafutha kanye nesisindo somzimba.Isixazululo yilesi:

• Thatha ikhefu emsebenzini njalo ngehora bese uhamba imizuzu eyi-10.
• Ukuhamba, ukudansa, i-yoga noma ukugibela ibhayisikili.

6- Imithi

Zonke izinhlobo zemithi zinemiphumela engemihle. Ukwanda kwesisindo kungenye yazo. Njengoba kushiwo ngenhla, imithi yokucindezeleka, imigraines, i-allergies, uhlobo XNUMX lwesifo sikashukela, umfutho wegazi, namaphilisi okulawula inzalo kungabangela ukukhuluphala. Amathiphu:

• Khuluma nodokotela wakho ukuze ubone ukuthi ukhona yini omunye umuthi ongathinti isisindo.
• Ngaphezu kokudla ukudla okunempilo nokuzivocavoca ukuze ugweme ukukhuluphala.

7 - Amenorrhea

Ngemva kokunqamuka kokuya esikhathini, amazinga e-estrogen ayehla, okuholela ekwehleni kwemetabolism, ukukhuluphala kanye nokunqwabelana kwamafutha.

• Thatha amaphilisi e-estrogen ngemva kokubonisana nodokotela wakho.
• Phuza itiye eliluhlaza futhi uzivocavoce njalo.
• Faka ubhontshisi wezinso, isinamoni, ujinja nopelepele omnyama ekudleni kwakho.
• Lala kahle okungenani amahora angu-7 aqhubekayo.

8-Izinkinga zokugaya ukudla

Izifo eziningi zilala emathunjini.Uma uhlushwa yisisu kanye nezinkinga zokugaya ukudla uzokhuluphala.Lokhu kungadalwa wukudla ukudla okungenampilo,ukungaphuzi amanzi anele,ukuphuza utshwala ne-caffeine,noma ukungabi nama-bacteria amathumbu amahle.lena:

• Yidla iyogathi, iziphuzo ze-probiotic, nejinja.
• Ukudla okunefiber ephezulu namajusi ezithelo ezintsha.
• Phuza ingilazi yamanzi afudumele esiswini esingenalutho.

9- Ukungadli amafutha anempilo

Akuwona wonke amafutha amabi.Amafutha anempilo anciphisa ukuvuvukala emzimbeni, okubangela ukukhuluphala ngokunciphisa ukukhishwa kwehomoni i-leptin, ehambisana nokwanda kwesifiso sokudla kanye nokulangazelela ukudla.

• Thatha ama-alimondi, ama-walnuts, ibhotela lamantongomane, inhlanzi, ukwatapheya, nezithako zikawoyela wezinhlanzi.

Funda ngezingozi zokukhuluphala nokukhuluphala ngokweqile

Abantu abahlushwa ukukhuluphala ngokweqile kanye nokukhuluphala ngokweqile banamathuba amaningi okuba nezifo eziningi uma kuqhathaniswa nalabo abanesisindo esinempilo, futhi okulandelayo yizingozi ezibaluleke kakhulu zokukhuluphala ngokweqile:

• Umfutho wegazi ophezulu.
• Amazinga aphezulu e-cholesterol embi noma ama-triglycerides.
• Isifo sikashukela sohlobo XNUMX.
• ukuhlasela kobuchopho.
• Izifo ze-Gallbladder.
• I-Osteoporosis.
• I-Apnea yokulala.
• Izinhlobo eziningi zomdlavuza.
• Ubuhlungu bomzimba kanye nobunzima bokusebenza komzimba.
• Ukucindezeleka, ukukhathazeka nezinye izifo zengqondo.

Uhlelo lokunciphisa umzimba lwamadoda

Ukulahlekelwa isisindo akusenakwenzeka kungakhathaliseki ubudala noma ubulili, ngohlelo lokunciphisa umzimba lwamadoda ungakwazi ukulahlekelwa isisindo ngempumelelo, futhi iphuzu elibaluleke kakhulu mayelana nokunciphisa umzimba ukusesha uhlelo oluphumelelayo lokulahlekelwa isisindo hhayi nje esikhathini esifushane, kodwa umphumela wawo esikhathini eside, futhi nalu uhlelo olubaluleke kakhulu I-Slimming yamadoda:

1- Izinhlelo ezihlanganisa ukudla nokuzivocavoca

Ukudla okunempilo nokuzivocavoca kokubili kuyahambisana ekunciphiseni isisindo, ngakho-ke lapho ukhetha uhlelo oluphumelelayo, kufanele uhlanganise ukudla okunempilo nokuzivocavoca kwansuku zonke ukuze ukwandise impumelelo yakho yesikhathi eside.

2- Yidla inani elihle lamaprotheni, amafutha, nama-carbohydrate ayinkimbinkimbi

Uhlelo oluphumelela kakhulu noluyimpumelelo lwamadoda okwehlisa isisindo ukulinganisela okuhle phakathi kwamaprotheni, amafutha anempilo, kanye nama-carbohydrate anomsoco.Le misoco iyadingeka ukuze umzimba usebenze kahle futhi usize ekunciphiseni isisindo.Phakathi kokudla okubaluleke kakhulu okufanele kudliwe ngesikhathi sokulahlekelwa isisindo:

• Zonke izinhlobo zeprotheyini ezingenalutho ezifana: i-turkey, inyama yenkomo, isifuba senkukhu, amaqanda, njll.
• Amafutha anempilo, njengamafutha omnqumo, ukwatapheya, namafutha kakotapheya.
• Ama-carbohydrate ayinkimbinkimbi agcwalisa isisu sakho: Izinhlamvu eziphelele, irayisi elimnyama noma elinsundu, kanye nemifino enesitashi.

Njengomthetho ojwayelekile, ingxenye yepuleti yakho kufanele igcwaliswe ngemifino nezithelo, ingxenye eyodwa kwezine yepuleti yakho kufanele igcwaliswe ngamaprotheni anempilo, kanti enye ingxenye kufanele igcwaliswe okusanhlamvu.
Futhi hlanganisa amafutha anempilo kanye namanani amancane obisi.

3- Ukwenza ezemidlalo

Njengoba kushiwo ngenhla, ukuzivocavoca kanye nokudla ukudla okunempilo nokunempilo kuwuhlelo olungcono kakhulu lokunciphisa umzimba kwabesilisa nakwabesifazane futhi.Nali uhlelo oluhle lokuzivocavoca olusiza ukwehlisa isisindo:

• Ukuprakthiza ama-squats, ukuphakamisa imilenze, nokuzivocavoca umzimba okunwebeka ngokuzivocavoca kwengcindezi nsuku zonke.
• Yenza izivivinyo ze-cardio njengokuhamba imizuzu engama-30 ekuseni nasebusuku.
• Kungcono futhi ukugibela ibhayisikili ngenxa yobuningi bezinzuzo zalo msebenzi emzimbeni wonke.

5- Ukukhetha uhlelo lokwehlisa isisindo ngokweminyaka

Akuzona zonke izinhlelo zokunciphisa umzimba ezisebenzela wonke umuntu nakuyo yonke iminyaka, ngakho-ke kungcono ukukhetha uhlelo lokunciphisa umzimba oluklanyelwe amadoda noma abesifazane ngokukhethekile, futhi kungcono futhi ukuba nabangane abaneminyaka efanayo nesisindo babambe iqhaza ekuthuthukiseni. uhlelo lokudla nokuzivocavoca ndawonye, ​​lokhu kubaluleke kakhulu ekukhuthazeni nasekunikezeni iseluleko mayelana nokulahlekelwa isisindo.

Uhlelo lokunciphisa umzimba lwabesifazane

Ngokuvamile abesifazane kudingeka benze uhlelo lokudla okunempilo kanye nohlelo oluhle lokwehlisa isisindo, ikakhulukazi ngoba maningi amathuba okuthi baqongelele amafutha esiswini nasezinqeni kunabesilisa.Nalu lolu hlelo lokwehlisa isisindo kwabesifazane:

• Yidla imifino eminingi, ikakhulukazi enamaqabunga, nsuku zonke.
• Gwema amafutha angenampilo kanye noshukela owengeziwe eziphuzweni eziningi.
• Gwema ukudla ama-carbohydrate acolisisiwe njengalezi: irayisi elimhlophe nesinkwa esimhlophe (sigweme ngokuphelele isinkwa se-fino), futhi wehlise amazambane kanye ne-pasta.
• hlanganisa i-fiber namafutha anempilo; Ngoba ukudla i-fiber ngenani elihle kuzothatha isikhathi eside ukugaya futhi kunikeze umuzwa wokusutha, ngokufanayo namafutha anempilo.
  Imithombo emihle yefayibha ihlanganisa konke okusanhlamvu, imifino, nezithelo (ngaphandle kwejusi), kuyilapho amafutha anempilo njengamafutha omnqumo kanye nokwatapheya anikeza amandla.
• ukuzivocavoca okunjengokuvivinya umzimba, ukuhamba noma ukugijima, ukugibela izitebhisi esikhundleni sokusebenzisa ikheshi; Njengoba lezi zivivinyo zisiza ukwandisa umzimba futhi zishise amafutha amaningi.
• Phuza noma yisiphi isiphuzo semvelo esiqabulayo ngokushesha nje lapho uvuka, noma uphuze inkomishi yamanzi afudumele nejusi yesigamu selamula kanye nokufafaza kukapelepele omnyama, okusiza ukulahlekelwa isisindo ngokushesha futhi uqale usuku lwakho ngamandla nobungqabavu.
• Yidla ukudla kwasekuseni okunempilo nokugcwalisa, futhi ungadla amaqanda noma ubhontshisi we-fava, ngoshizi onamafutha aphansi, kanye nemifino ethile esiza ukukhulisa umzimba nokugcwalisa isisu sakho ngaphandle kokuzizwa ulambile amahora ambalwa.

Uhlelo lokunciphisa isisu nezinqe

Kungaba nzima kakhulu ukulahlekelwa isisu nezinqe; Ngenxa yezimo zethu zokuphila kanye nokuhlala kwethu isikhathi eside ngenkathi sisebenza, futhi njengoba kushiwo ngaphambili ukuthi uhlelo lwangempela lokulahlekelwa isisindo luncike kumetabolism enhle, lapho umzimba usebenza kahle, amafutha amaningi uzoshisa, futhi lokhu kungenzeka kuphela. Izinsuku ezingu-7, ngakho-ke ukushintsha ukudla kubaluleke kakhulu ohlelweni lokunciphisa umzimba, sikhumbula ukuthi ukudla okuncane kubi kakhulu kunokudla ngokweqile, futhi sizofunda indlela yokunciphisa isisu nezinqe kahle ngala maphuzu:

1- Yidla inani lamaprotheni

Kunocwaningo oluningi oluqinisekisa ukuthi ukudla inani elihle lamaprotheni kuyisihluthulelo sangempela sokususa amafutha amaningi esiswini, futhi isizathu salokhu ukuthi amaprotheni aphakamisa izinga lokuguquguquka kwe-metabolic, okwenza umuntu akwazi ukwakha. imisipha eqinile ngesikhathi nangemva kokuzivocavoca, ngaphezu kwalokho ukudla Amaprotheni kukho konke ukudla kusiza ukugwema ukudla ngokweqile.

2- Yidla izinhlanzi ezinamafutha masonto onke

I-Omega-3 fatty acids ibonakala ngezinzuzo zayo ezisebenzayo ekubambezeleni ukuguga, ukuqinisa amasosha omzimba kanye nokulwa nezifo.Izinhlanzi ezifana ne-mackerel, i-salmon kanye ne-tuna zicebile ngamaprotheni namafutha anempilo asiza ukudiliza amafutha amaningi futhi ayingozi emzimbeni. , ngakho zama ukudla lezi zinhlanzi okungenani kabili ngesonto.

3- Ukushintsha amafutha okupheka namafutha kakhukhunathi

Amafutha kakhukhunathi kufanele kube amafutha akhethwayo ekuthoseni nasekuphekeni futhi. Ibhotela namafutha omnqumo akubekezeleli izinga lokushisa eliphakeme, uma kuqhathaniswa namafutha kakhukhunathi, angakwazi ukumelana namazinga okushisa aphakeme kakhulu, okwenza kube amafutha kuphela angcono kakhulu kule ndaba.

Amafutha kakhukhunathi nawo anciphisa inani lamafutha aqoqiwe, ngaphezu kokucebile ngamafutha amahle, noma kunjalo, gwema ukudla ngokweqile kwamafutha kakhukhunathi njenganoma yimaphi amanye amafutha anempilo.

4- Yidla i-fiber eningi encibilikayo

Ifayibha encibilikayo inhle kakhulu ekunciphiseni nasekunciphiseni amafutha esisu nezinqe; Isebenza "njengejeli" enokudla emgudwini wakho wokugaya ukudla, ibambezela ukudlula kwayo futhi ikwenze uzizwe ugcwele isikhathi eside.

Ucwaningo luveze ukuthi lolu hlobo lwefiber lukusiza ngempumelelo ukuthi wehlise isisindo, lunciphise umuzwa wokulamba, futhi luholele ekutheni ungakudli ukudla okuningi ngemva kwalokho.Phakathi kokudla okunothe nge-soluble fiber kukhona:

• Ukwatapheya (futhi ungomunye wamafutha amahle kakhulu).
• okusanhlamvu;
• Ama-raspberries amnyama.

Uhlelo lokunciphisa umzimba ngokushesha

Kunezindlela eziningi zokwehlisa isisindo ngokushesha, noma kunjalo, kuyadingeka ukulandela uhlelo olusebenzayo lokunciphisa umzimba, kepha kufanele ubekezele uze ufinyelele isisindo esifanele, futhi nansi uhlelo lokunciphisa umzimba olusheshayo olukuvumela ukuthi ulahlekelwe isisindo isikhathi esincane kakhulu esingakhona:

• Yehlisa ama-carbohydrate:

Ingxenye ebaluleke kakhulu yohlelo lokunciphisa umzimba ngokushesha ukunciphisa ushukela, isitashi, nama-carbohydrate.Uma lokhu kwenzeka, amazinga endlala azokwehla, futhi uzogcina usudla ama-calories ambalwa kakhulu.
Esikhundleni sokushisa ama-carbohydrate ukuze uthole amandla, umzimba uqala ukushisa amafutha aqoqiwe.

Enye inzuzo yokusika ama-carbohydrate ukuthi ehlisa amazinga e-insulin, esiza ukukhipha i-sodium namanzi amaningi ezinso, futhi lokhu kunciphisa ukuqunjelwa komzimba nesisindo samanzi esingadingekile.

• Yidla amaprotheni, amafutha nemifino:

Ukudla kwakho ngakunye kufanele kufake le mithombo emithathu: amaprotheni, amafutha, nemifino ene-carb ephansi.
Njengomthetho ojwayelekile, zama ukudla ukudla okungu-2 noma kwe-3 ngosuku, ngokusetshenziswa kwesidlo sesine esilula ntambama, njengoba lokhu kusiza ekulahlekelweni kwesisindo esisheshayo kakhulu.

• Phakamisa izinsimbi kathathu ngeviki:

Ngokuphakamisa izinsimbi uzoshisa ama-calories amaningi futhi uvimbele inqubo ye-metabolism ukuthi inganciphisi, okungesinye sezinyathelo ezibaluleke kakhulu ekunciphiseni isisindo.

Ngakho-ke zama ukuya ezindaweni zokuzivocavoca kathathu ngeviki ukuze uphakamise izinsimbi, futhi uma ungakawenzi lo msebenzi ngaphambi kokucela iseluleko kumqeqeshi ukuze akunikeze iseluleko.

Kungenzeka futhi ukwenza ezinye izivivinyo ze-aerobic njengokuthi: ukuhamba, ukugijima, ukugibela ibhayisikili noma ukubhukuda, okuzosebenza ngempumelelo ekunciphiseni isisindo.

Uhlelo lokulahlekelwa isisindo lwe-Sally Fouad

Uma ufuna uhlelo oluhle lokunciphisa umzimba futhi ngesikhathi esifanayo lukunikeza umuzwa wokwaneliseka nempilo enhle, sizokwazi uhlelo lwe-Sally Benefits lokunciphisa umzimba, futhi ubude balo luyizinsuku ezi-3, futhi kungenzeka ukuqhubeka. lolu hlelo futhi esikhundleni ezinye ukudla.

Usuku lokuqala:

• Imizuzu engama-30 ngaphambi kokudla kwasekuseni: Phuza ingilazi yamanzi afudumele nengxenye yejusi kalamula kanye nethisipuni yoju yengezwe kuyo.
• Ngesikhathi sasekuseni: Iqanda elibilisiwe noma i-omelette ngamafutha omnqumo, ithisipuni ye-basil eqoshiwe kanye noshizi we-Parmesan, uhhafu wenkomishi katamatisi we-cherry, ucezu lwesinkwa esithosiwe noma ingxenye yesine yesinkwa esinsundu.
• Ukudla okulula: Inkomishi yeGreece enamafutha aphansi noma iyogathi engenalutho enesipuni esingu-XNUMX samasitrobheni asikiwe.
• Ukudla: Isitsha sesaladi esihlanganisa: uhhafu wenkomishi ye-bulgur ecwilisiwe, ucezu lwenyama noma isifuba senkukhu eyosiwe futhi lisikiwe, isipuni sikashizi we-cheddar onamafutha amancane, u-anyanisi ambalwa, uhhafu kapelepele omnandi osikiwe, i-coriander, ijusi kalamula. , i-apula cider uviniga kanye nopelepele omnyama.
• Ngehora lesihlanu ebusuku: Inkomishi yetiye eliluhlaza.
• Isidlo sakusihlwa: Inkomishi yeyogathi enesigamu sesipuni sama-walnuts agayiwe noma ama-alimondi.

ngosuku lwesibili:

• Ngaphambi kokudla kwasekuseni: Inkomishi yamanzi afudumele nejusi kalamula noju.
• isidlo sasekuseni: Iqanda elibilisiwe noma izipuni ezi-4 zikabhontshisi we-fava nejusi kalamula, amafutha kanye ne-cumin, nekhukhamba nenkomishi yamajikijolo.
• Ukudla okulula: Uhhafu wenkomishi kashizi we-ricotta ongenawo amafutha nohhafu wenkomishi yamajikijolo aluhlaza noma ama-strawberries kanye nesipuni sama-alimondi noma ama-hazelnuts.
• Ukudla: Ucezu lwe-salmon eyosiwe ene-thyme noma i-rosemary, utamatisi we-cherry, nezipuni ezi-3 zerayisi elinsundu.
• اNgehora lesihlanu kusihlwa: Inkomishi yetiye eliluhlaza.
• Isidlo sakusihlwa: Ipuleti lesaladi eliphakathi nendawo elinezicucu ze-cottage shizi, nobhanana ngaphambi kokulala.

ngosuku lwesithathu:

• Ngaphambi kokudla kwasekuseni: Inkomishi yamanzi afudumele enoju kanye nejusi kalamula.
• Ukudla kwasekuseni: I-Omelet eyenziwe ngamaqanda, i-broccoli eqoshiwe, u-anyanisi oqoshiwe kanye noshizi we-mozzarella, nengxenye yesine yesinkwa esinsundu.
• Ukudla okulula: Inkomishi yeyogathi enocezu lwe-apula kanye nethisipuni lama-walnuts aqoshiwe.
• Isidlo sasemini: Isitsha sesaladi esihlanganisa: ulethisi, amakhyubhu enkukhu eyosiwe, isilimo esidliwayo esinamagatsha anamanzi, amakhowe (ngemuva kokupheka), ushizi omncane we-cheddar, ujusi kalamula, uviniga we-apula cider, nopelepele omnyama.
• Ngehora lesihlanu ebusuku: Inkomishi yetiye eliluhlaza, ingilazi yejusi yewolintshi, noma uhhafu wenkomishi ye-grapefruit.
• Isidlo sakusihlwa: Inkomishi yama-chickpeas abilisiwe, elandelwa isithelo noma inkomishi ye-yogurt enejusi kalamula ngaphambi kokulala.

Ukuzivocavoca umzimba

Ukuzivocavoca kungasiza ukushisa amafutha ngokushesha futhi unciphise isisindo. Nazi ezinye izivivinyo zokunciphisa umzimba:

1- Ukuzivocavoca kwe-Kettlebell

Okungenye yezivivinyo ezinamandla kakhulu ezisiza ukulahlekelwa amafutha ngokuphumelelayo.
Lo msebenzi ubonakala ngokusetshenziswa kwemisipha yezinqe, isisu namathanga, ngaphezu kwamahlombe, okwandisa ukushaya kwenhliziyo, okusebenza ukushisa amakholori amaningi engeziwe.

2- Ukuzivocavoca ngentambo

Ukuzivocavoca okulula nokulula kodwa kusiza ukushisa ama-calories futhi unciphise isisindo.
Ukuzivivinya ukweqa izintambo kuphinde kuqondise ezingxenyeni eziningi zomzimba, okuhlanganisa imisipha yangemuva neyesisu.Ungenza lo msebenzi nsuku zonke.

3- Ukuzivocavoca kwebhuloho

Isiza ukunciphisa isisu nezinqe futhi ithuthukise ukwakheka komzimba wonke.
Vele ulale phansi amadolo agobile, uqinisekise ukuthi izithende ziphansi, kodwa uma kwenzeka kunenkinga yeqolo noma uzwa ubuhlungu, isikhathi akufanele sidlule umzuzu.

4- Ukuzivocavoca kokugibela izitebhisi

Lona ukuzivocavoca engikuthanda kakhulu, futhi naphezu kokulula nokulula, kungenye yezivivinyo ezinamandla kakhulu ezisiza ukushisa ama-calories amaningi ngemizuzu embalwa, futhi ibonakala ngokuqinisa yonke imisipha yomzimba, ngakho-ke zama ukukhuphuka futhi wehla ngezitebhisi okungenani izikhathi ezi-3 ngosuku (cishe ungabi ngaphansi kwama-degree angu-50) ukuze ulahlekelwe isisindo.

Izindlela zokudla zokudla

Njengoba kushiwo ngaphambili, ukulandela ukudla okunempilo kuyingxenye ebalulekile yokulahlekelwa isisindo, ngaphezu kokuzivocavoca.Lokhu okulandelayo ukudla okubaluleke kakhulu ekudleni, okungaphindwa phakathi nenyanga:

Izindlela zokupheka zokudla kwasekuseni

Ekuqaleni, ukudla kwasekuseni kufanele kugcwale futhi kuphelele, okusho ukuthi kufanele kube okungenani amagremu angu-10 amaprotheni, amagremu angu-4 efayibha, namafutha amancane, nesiphuzo sejusi yezithelo ezifana newolintshi noma i-grapefruit.

1. Amaqanda kakotapheya: Ucezu lwesinkwa esithosiwe esinekota kakwatapheya ocushiwe kanye neqanda elibilisiwe namanye amakhambi akho owathandayo nopelepele omnyama, kanye nengilazi yejusi yewolintshi.
2. I-Omelet namaqanda nemifino: Iqembu lemifino efana nalokhu: u-anyanisi, isipinashi, upelepele, utamatisi osikiwe, amaqanda, ucezu olulodwa lwethosti, nohhafu wenkomishi yejusi yamagilebhisi.
3. Isangweji seqanda noshizi nenyama: Izingcezu zenyama yenkomo zisikwe zibe izingcezu ze-longitudinal bese zigaywa ngamaqanda nopelepele omnyama, bese zifakwa esangweji ne-cottage shizi noma i-mozzarella, nengilazi yejusi yewolintshi.

Izindlela zokudla zokudla

1. Isaladi yamaprotheni: Iqembu lemifino enamahlamvu aluhlaza, izingcezu zenkukhu eyosiwe, i-turkey, noma i-salmon enesigamu senkomishi kabhontshisi, kanye nokwengezwa kwamafutha omnqumo, uviniga, ujusi kalamula kanye nopelepele omnyama.
2. I-Pasta Ensundu Enesipinashi, I-Asparagus Nenkukhu: Izingcezu ezincane zenkukhu eyosiwe enedlanzana le-asparagusi eshukiwe nesipinashi, izinkomishi ezi-2 ze-pasta ensundu ebilisiwe, u-garlic ogayiwe kanye nejusi katamatisi, efafazwe ngoshizi weparmesan ngaphezulu.
3. Inkukhu noma inyama nesobho lechickpea: Le sobho ivela eNyakatho Afrika futhi ingenye yezidlo ezidume kakhulu zokuqinisa amasosha omzimba futhi iqukethe izithako eziningi ezifana nalezi:

• Inkomishi ye-hummus (lokhu akusho i-hummus).
• Inkomishi ye-pasta encane.
• Izingcezu zenkomo zinqunywe zibe izingcezu ezincane.
• Ingxenye yenkomishi ye-coriander eluhlaza.
• Isigamu sesipuni se-mint omisiwe.
• Ingxenye yesipuni sikapelepele oshisayo.
• utamatisi juice.
• U-anyanisi oqoshiwe kanye negalikhi.
• Ithisipuni lebhotela.
• Upelepele omnyama nosawoti.
• umhluzi wenyama.

Indlela yokulungiselela:

• Gcoba u-anyanisi ebhotela, bese ufaka u-garlic bese ushisa kuze kube nsundu.
• Faka utamatisi, uphizi, inyama nomhluzi bese ushiya kuze kube inyama namatshwele sekulula.
• Bese wengeza i-coriander, i-mint eyomile, i-pepper eshisayo, i-pasta ebilisiwe nezinongo engxenyeni yangaphambilini bese ushiya imizuzu engu-5.
• Khonza isobho bese uhlobisa nge-mint entsha noma amaqabunga e-coriander.

Okulandelayo: Le sobho, ishisa kakhulu.

Izindlela zokupheka zokudla kwesidlo sakusihlwa

• I-oatmeal ne-yogurt nama-strawberries: Gcoba inkomishi ye-oats imizuzu engu-3-5 kuze kube yigolide, ihlanganiswe ne-yogurt kanye nezingcezu ze-strawberry noma okusajingijolo.
• Isaladi yemifino ehlanganisiweUlethisi, i-watercress, izaqathe, utamatisi (isithelo esisodwa esincane), iklabishi noma i-broccoli nezingcezu ezincane zenkukhu, ngokufaka ijusi kalamula, uviniga nopelepele omnyama.
• I-Thyme noma i-Rosemary Salmon Sandwich: Sibeka ucezu lwe-salmon eyosiwe nge-thyme noma i-rosemary esinkwa esigcwele okusanhlamvu, ngokufaka noma yiluphi uhlobo lwemifino ukunambitha.

Amanothi abalulekile wokulandela izinhlelo zokunciphisa umzimba

Kudingeka wenze izinguquko ezithile ekudleni kwakho nasendleleni yokuphila ukuze wehlise isisindo.
Nawa amanothi abaluleke kakhulu namathiphu lapho ulandela izinhlelo zokunciphisa umzimba:

1. Gxila empilweni yakho kanye nokunciphisa umzimba. Ukulandela izinhlelo zokunciphisa umzimba akukhona nje ukwehlisa isisindo, kusho ukuba nempilo, ngakho-ke thatha isikhathi futhi ungase udinge ukuphinda uhlelo phakathi nenkathi yamasonto ukuze ungabi nezinkinga.
2. Ukushintsha indlela yakho yokuphila, hhayi nje indlela yokudla: Khumbula njalo ukuthi izinhlelo zokunciphisa umzimba zingase zibe nesikhathi futhi ziphele, kodwa ukwenza izinguquko kuyo yonke indlela yakho yokuphila kuzosiza ukugcina isisindo futhi kube unomphela.
3. Phuza amanzi amaningi: Ukuze ulandele uhlelo oluhle lokunciphisa umzimba kufanele uphuze amanzi amaningi, ikakhulukazi uma uzivocavoca, qiniseka ukuthi uphuza okungenani amalitha angu-2-3 ngosuku.
4. Ukwengeza i-fiber: Indlela elula nelula kakhulu yokwehlisa isisindo ukudla i-fiber eningi, izokwenza uzizwe usuthi isikhathi eside, kodwa i-fiber kufanele ithathwe kancane kancane, ikakhulukazi uma ungayijwayele ukuze ingabangeli izinkinga zokugaya ukudla.
5. Ungeqi ukudla okulula: Ukudla ukudla okulula okuncane, okunomsoco kungakusiza uhlale uzizwa ugcwele usuku lonke, okunciphisa ukudla kakhulu usuku lonke.
   Ukukhetha amantongomane, ama-apula, i-chia pudding, noma i-oatmeal njengokudla okulula okunempilo kuyisinyathelo esisebenzayo ezinhlelweni zokunciphisa umzimba.
6. Ukuphuza itiye eliluhlaza: Ukwengeza inkomishi yetiye eliluhlaza nsuku zonke kuzokhuphula i-metabolism yakho futhi kunikeze amandla, kodwa ungaphuzi itiye eliluhlaza kakhulu ngoba liqukethe i-caffeine, izinkomishi ezi-2 kuphela ngosuku zanele ukunciphisa umzimba.
7. Ungalokothi weqe ukudla: Abanye abantu bagwema ukudla kwasekuseni, kanti abanye abadli lutho ngesikhathi sokudla kwakusihlwa.Indlela engcono kakhulu yokunciphisa umzimba ukudla okuthathu okuyinhloko kanye nokudla okulula okungu-1-2. Lokhu kusiza ukuzuza ukulahlekelwa kwesisindo ngempumelelo ngendlela enempilo futhi esheshayo.