Amathiphu ayi-10 okunciphisa amakhilogremu okukhulelwa futhi uwagcine!

Ukulahlekelwa isisindo ngemva kokukhulelwa

1. Yenza ushintsho olubalulekile endleleni yakho yokuphila

Ukuze ulahlekelwe isisindo unomphela, kubalulekile ukuyeka ukudla okuyisimangaliso okusekelwe ekuncishweni kanye nomuzwa wecala. Uma umgomo wakho uwukufinyelela isisindo esithile ngokushesha kakhulu, uzofika lapho ngokuzincisha wena. Kepha lapho nje uyeka ukuzilambisa, umphumela wokuphindaphinda uzokwenza ukuthi ubuyisele konke okulahlekele kabuhlungu. Noma ngisho namaphawundi ambalwa engeziwe! Uma ungashintshi lutho ngendlela eqhubekayo, amaphawundi abuya ngokungenakuxegiswa. Imfihlo yokuncipha kwesisindo sangempela ukushintsha imikhuba yakho, udle ukudla okunempilo nokuhlukahlukene, futhi ufake nokuvivinya umzimba empilweni yakho yansuku zonke. Kafushane, ukuthola ibhalansi entsha ekuphileni, umthombo wenjabulo nenhlalakahle.

Bheka futhi : 10 okhilimu bomzimba osebenzayo!

2. Izinsuku ezingu-10 ngaphambi kokulahlekelwa isisindo, zilungiselele

Ukuze ungene ebhavini, zilungiselele ngobumnene. Hamba imizuzu engu-10 elandelanayo ngosuku okungenani, uphuze amanzi alula, ugweme ama-dessert anamafutha namnandi, ama-sodas. Bhala phansi okuqukethwe kanye nenani lokudla kwakho, ukudla okulula, neziphuzo isonto lonke. Le nhlolovo yokudla izokuvumela ukuthi ubone ukuthi udlani ngempela futhi ubone ngeso lengqondo "ukweqile" kwakho ... kwesinye isikhathi kungabonakali!

3. Thola isisusa esifanele

Njengoba ihlobo lifika, uzitshela ukuthi: “Ngigula ngempela yilawo maphawundi engeziwe, kufanele ngenze okuthile!” Lokhu ukuchofoza, futhi kuyadingeka. Umbuzo okufanele uzibuze wona uthi, “Ubani engifuna ukwehlisa isisindo? ” Yenza uhlu lobuhle nobubi bokwehlisa isisindo. Uma wenzela omunye umuntu, ngoba isithandwa sakho siyakuhlupha, ukuze ubukeke, ukuze ulingane no-36, wehle ngo-5 pounds, ngeke kusebenze. Isisusa esifanele esokuthi uzenzele wena, uzizwe ungcono emzimbeni wakho, ube nempilo engcono, uthuthukise ukuzethemba kwakho kanye nobudlelwano bakho. Umgomo uwukwehlisa isisindo (ukulahlekelwa u-XNUMX% wesisindo sakho emasontweni amathathu kuwumgomo ophusile wokunciphisa umzimba), kodwa ngaphezu kwakho konke ukuzenzela okuhle nokuzinakekela.

4 yidla yonke into, futhi kancane

Akukho ukudla “okubi”, kuwukweqisa kwenyama, isinkwa, ushukela, amafutha okubi. Ukudla kwasekuseni, isidlo sasemini kanye nesidlo sakusihlwa kufanele sikulethele nsuku zonke yonke imindeni yokudla, okungukuthi amaprotheni (inyama / iqanda / inhlanzi), imifino, imikhiqizo yobisi, ama-lipids (amafutha, ama-alimondi, i-crème fraîche), izithelo nokudla okuqukethe i-fiber ( okusanhlamvu, isinkwa sebran noma i-wholemeal, i-pasta kakolweni nelayisi, ama-pulses). I-fiber ikuvumela ukuthi ulinde phakathi kokudla ngoba inciphisa umuzwa wokulamba isikhathi eside. Zijwayeze ukuhlafuna kahle ukudla kwakho, ngoba uma udla ngokushesha, udla kakhulu. Qiniseka ukuthi ukudla kwakho kwasekuseni kulinganiselwe. Isibonelo, ucezu olu-1 lwesinkwa sokusanhlamvu + i-Comté + 1 ijusi yezithelo ekhanyiwe, noma ama-rusks angu-2 + 1 isipuni sikajamu wama-strawberry + ushizi we-cottage + isithelo esi-1. Ngokudla kwasemini nakusihlwa, bheka isonto lemenyu. Futhi uwalandele amasonto amathathu, ucabange ukuhlukahluka. Ukwenza amasaladi esizini nemifino eluhlaza, khanyisa amasoso akho ngamanzi amancane njengesibonelo.

5. Nciphisa amanani

Njengabo bonke abesifazane, ngokuqinisekile uye wahlakulela umkhuba wokudla kakhulu ngesikhathi sokukhulelwa nokuncelisa. Udle ababili, njengoba isisho esidumile sisho. Sekuyisikhathi sokubuyekeza amanani wehle. Thatha amapuleti ayisisekelo esidlo sakusihlwa angu-18-22 cm ububanzi, hhayi amapuleti okwethula amakhulu. Gcwalisa isigamu sepuleti ngemifino noma imifino eluhlaza, ingxenye yesine yepuleti ngenyama noma inhlanzi, kanye nekota ngesitashi. Melana nesilingo sokudla noma yini ingane yakho engayiqedi (mash, compote…) ngaphezu kokudla kwakho. Lokhu kuletha ama-calories angadingekile futhi lo mkhuba kungenzeka uhlale iminyaka. Futhi-ke, yiba nesandla esilula emafutheni noshukela.

6. Kumenyu: isiqalisi + inkambo eyinhloko + i-dessert!

Ukudla kumnandi futhi ubukhulu benjabulo buyisisekelo, ngisho nalapho ufuna ukwehlisa isisindo. Ukudla kwakho kufanele kuhluke futhi kufaka phakathi i-starter / main course / dessert, ngoba ukuphindaphindeka kwama-flavour kwenza kube nokwenzeka ukufinyelela umuzwa wokusutha ngokushesha. Ukunambitheka okusha ngakunye kuzovusa ama-taste buds nokumangala

ukunambitha. Ngokudla kancane futhi ngokuphindaphinda izitsha, sisutha ngokushesha. Ngakolunye uhlangothi, uma sidla isidlo esisodwa, asikujabuleli kakhulu ukudla, sigcwalisa izisu zethu ngokushesha okukhulu futhi asineliseki ngokushesha.

7. Yenza ukuphila kwakho kube lula

Ukuze ungaliphuli ikhanda lakho, zijwayeze ukuphekela wena nengane yakho izitsha ezifanayoe. Uma enonyaka owodwa noma ngaphezulu, udla yonke into. Ukuphelezela nje kuyashintsha. Imifino ethosiwe ingafakwa kumama ngosawoti, pepper, izinongo, amakhambi, kanye nengane, ichotshoziwe.

ecutshiwe. Isibonelo, kuwe, i-zucchini ene-steamed ne-garlic ne-parsley nge-drizzle yamafutha omnqumo, futhi kuye, i-zucchini ecubuziwe. Kwenza ukuphila kube lula futhi kubuyisela imifino kumenyu. Bhala uhlu lokuthenga lwezinto eziyisisekelo ozozidinga phakathi namasonto amathathu okudla kwakho, futhi ulethe kuwe esitolo esikhulu. Yiqiniso, qhubeka udla ukudla okulinganiselayo nokunempilo ngemva kokudla kwakho, ngoba le mikhuba emihle yokudla izokusiza ukuthi uhlale ufanelekile futhi uzizwe kahle ngawe.

8. Phuza ngokwanele

Ukuze uhlale u-hydrated, udinga ukuphuza kancane kancane usuku lonke. Uma ulinda uze wome, sekwephuze kakhulu, usuvele uphelelwe amanzi emzimbeni. Alikho inani lamanzi eliyimpoqo lapho ulahlekelwa isisindo. Khohlwa mayelana "ilitha nengxenye yamanzi ngosuku" kanye nokunye "isiphuzo, susa"! Ukuze wazi ukuthi uphuza ngokwanele yini, bheka umbala womchamo wakho. Ekuseni, kumnyama futhi lokhu kujwayelekile, emini, kucacile uma uphuza ngokwanele. Uma zimnyama, phuza kakhulu. Ungakwazi ukuphuza amanzi (okungcono ukuthi athule), itiye le-herbal, ikhofi (hhayi kakhulu, njengoba lingaphazamisa ukulala) kanye netiye. Uma uthanda itiye, liyeke likhuphuke isikhathi eside, ngoba lapho itiye liba mnyama, liyancipha i-caffeine futhi liyancipha ukujabulisa. Kodwa hhayi kakhulu ngokufanayo, ngoba itiye livimbela ukulungiswa kwengxenye yensimbi.

9. Zithobe ngokwakho

Uma uqala ukunciphisa umzimba, kubalulekile ukuthi uzinike isikhathi sokuzinakekela, ukukhuhla, ukuzibhucunga ngamafutha athambisayo noma amafutha okugcoba umzimba, okhilimu abanciphayo. Zihlikihle uye ngasekubuyeni kwe-venous, qala ngamaqakala futhi ukhuphuke ubheke emadolweni, bese amathanga, lokhu kuvumela ukukhipha, ukuvuselela ukujikeleza nokucwenga umzimba. Futhi ukuthungwa kwesikhumba sakho kuzozuza!

10. Hamba

Umsebenzi womzimba ubalulekile uma ufuna ukulawula umzimba wakho. Njengoba ingane yakho yothando ifikile, wawuyeka umdlalo uma uke wawenza ngaphambili. Noma awukaze ube ezemidlalo futhi kuzodingeka ukuthi uqalise! Kungani ? Ngoba ezemidlalo zisiza ekulweni nengcindezi futhi zigweme ukulingeka ukunxephezela ngoshukela. Ngokuphambene nezinkolelo ezivamile njengokuthi “Ngikhathele kangangokuthi anginawo amandla anele okugijima”, yazi ukuthi ngokwenza umdlalo, uzophinde uthole ithoni ngoba ukuvivinya umzimba kusiza ukulwa nokukhathala . Uma ungakuthandi ukuya echibini noma ejimini, ungahamba uhambo olusheshayo ngokucothoza ingane yakho ngesilawuli epaki. Idinga nje ukuphakamisa izinga lokushaya kwenhliziyo kancane. Ababhukudi bezingane, amakilasi ezemidlalo asendlini (uhlobo lwejimu yomama/yengane) kungaba inketho. Ungathola futhi amavidiyo e-yoga, ukwelula, i-Pilates, ukuphumula, ukuvivinya umzimba kwe-abs-glutes ku-Youtube nokuzilolonga ngenkathi elele. Kusihlwa, yenza izivivinyo zokuphefumula ukuze ulwe nokucindezeleka futhi ulungiselele ukulala. Thatha umoya omncane, ojulile esiswini, phefumula ngesisu sakho, bese uphefumula ngamakhala akho.

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