1) Umbono ongalungile wokuqukethwe kwekhalori edingekayo yosuku
Uma ungahambi, kodwa usebenzisa imoto futhi ukhetha ikheshi ukuze ukhuphuke izitebhisi, khona-ke ukuzivocavoca okubili noma okuthathu ejimini ihora eli-1 ngeke kukuvumele ukuthi ukhuphule ukudla kwakho. Ngezansi ikhalori yansuku zonke yamadoda nabesifazane:
Amadoda - 1700 kilojoule ngosuku
Abesifazane - 1500 kilojoule ngosuku
· Lapho wenza umsebenzi omncane womzimba, amadoda - 2300, abesifazane - 2000 kilojoule.
2) "Ukuluma" njalo
Ikhekhe elilodwa noma ikhukhi elinekhofi ngenkathi ukhuluma nozakwenu, kanye nama-calories angu-100 ngesikhathi esisodwa. Ngakho-ke nsuku zonke ngamakhalori ambalwa engeziwe, angabonakali futhi ngonyaka, mhlawumbe, engeza isisindo esengeziwe - mayelana ne-5 kg ngonyaka.
3) Ukudla phambi kwe-TV noma ikhompuyutha
Yidla ngokuyimfihlo nawe noma nomndeni / abangani. Ukudla okudliwa ngomshini phambi kwe-TV noma ikhompuyutha akwenziwa ngamabomu.
4) Ukudla ugijima
Khumbula ukudla kancane, ukuhlafuna ukudla kahle.
5) ukudla ngaphandle kwesifiso sokudla
Udinga ukulalela umzimba wakho, futhi udle kuphela lapho umzimba wakho uthumela amasignali. Uma ingabonisi ukuthi usulungele ukudla, akufanele ugijimele ekudleni okwamanje. Zibuze ukuthi ufuna ukudla i-apula noma i-pear - uma kungenjalo, awulambile futhi kufanele uzigcine umatasa ukuze ungagxili kumakhukhi namaswidi kusukela ebuvileni.
6) ukudla ngokweqile
Uma ukudla kungasalethi injabulo nenjabulo, kusho ukuthi lokhu kuwuphawu lokuqeda ukudla. Ukulunywa kokuqala kokudla kuletha umuzwa wokufudumala nokusutha, ngokushesha nje lapho inyamalala - sekuyisikhathi sokuyeka.
7) Ukudla amalungu omndeni noma ukungazi ukuthi weqa kanjani enye ingxenye
Funda ukwenqaba. Kuyoba nzima ekuqaleni, njengoba ungafuni ukulahla ukudla okusele noma ucasule abamukeli bakho abanomoya wokungenisa izihambi ngokungahloniphi. Kodwa lapha kufanelekile ukucabanga ngawe futhi ufike esiphethweni esibaluleke kakhulu: umbono wabanye noma owakho.
8) Ukweqa ukudla
Yidla izikhathi ezi-3 ngosuku (okungcono kakhulu izikhathi ezi-5). Ngisho noma uphuthelwe ukudla okukodwa, ungakukhulisi ukudla kwakho kokulandelela ngokuqukethwe kwekhalori kokuphuthile. Uma ungenaso isikhathi esanele sokuya ezitolo ezinkulu kanye nokulungiswa okulandelayo kokudla kwasekuseni, kwasemini nakusihlwa, ungasebenzisa umakhi. Ngemuva.
9) ukukopela ukudla okunekhalori ephansi nokudla okunamafutha aphansi
Kuvame ukucatshangwa ukuthi ungadla ukudla okuningi okungenawo amafutha kunokuvamile. Lokhu akulungile! Kungcono ukudla ukudla okusesilinganisweni okusesilinganisweni sokudla okuphindwe kabili/kathathu/kune inani lamafutha aphansi.
10) Ukudla kwasebusuku
Umzimba nawo ufuna ukuphumula. Ukudla kokugcina kufanele kube amahora angu-2-3 ngaphambi kokulala. Uma usafuna ukudla, khona-ke ngehora elingu-1 udle okuthile okulula: isaladi noma ingilazi yomkhiqizo wobisi ovutshiwe. Khumbula ukuthi ekuseni udinga ukuvuka ulambile, futhi ujabulele ukudla kwasekuseni futhi uthole amandla usuku lonke.