Ukulahlekelwa isisindo ngokushesha - kungenzeka?

Ukuncipha kwesisindo esisheshayo ngokuvamile kudinga ukusetshenziswa kwezinyathelo ezinkulu. Sifuna ukunciphisa umzimba ngokushesha, ukungena engutsheni yethu esiyintandokazi, ukubophela i-jeans encane kakhulu noma ukubukeka kahle ngosuku lomshado ... kube okuhlala isikhathi eside? Kukhona izidlo eziningi ezikuvumela ukuthi uthole umumo owufunayo ngesikhathi esifushane. Nokho, kuhlangene nokuzithiba nokuzimisela. Ingabe ukulahlekelwa isisindo ngokushesha kungenzeka? Iluphi uhlobo lokudla oluzokusiza ufinyelele umgomo wakho?

Ukuncipha ngokushesha ikuvumela ukuthi ulahle ama-kilos amaningi ngesikhathi esifushane kakhulu - ezinye izinhlobo zokudla ziqinisekisa ukulahlekelwa isisindo ngamasayizi amabili phakathi kwamasonto amabili. Nokho, njengoba akunzima ukuqagela ngokufuna ukulahlekelwa isisindo ngokushesha, kufanele ulungele ukushintsha kakhulu ukudla kwakho futhi ulandele ngokuqinile imithetho yayo. Inqubo okuhloswe ngayo ukunciphisa isisindo ngokushesha ukuvivinya umzimba ngamandla nakho kuzosiza. Okubaluleke kakhulu, nokho, ukungazikhathazi ulahlekelwe isisindo ngokushesha, ngoba ukulayisha umzimba ngokweqile ngokudla okuphazamisayo nokusebenza okucindezela umzimba kuyindlela elula yokukhathala.

Ukulahlekelwa isisindo ngokushesha - yikuphi ukudla okufanele ulandele?

Ukuncipha ngokushesha kufanele kusekelwe ekushoda kokunikezwa kwekhalori. Lapho uhlanganisa ukudla, imikhiqizo kufanele ikhethwe ngendlela yokuthi ukudla kwansuku zonke kwe-caloric kungaphansi kwesidingo sansuku zonke sekhalori. Lesi yisisekelo sokulahlekelwa isisindo. Ngokufanelekile, ngaphambi kokusebenzisa noma yikuphi ukudla, sithintana nesazi sokudla okunempilo esizoqamba imenyu yethu ngendlela yobungcweti. Ngemuva kwalokho izoqukatha inani elifanele lama-calories kanye nenani elifanele lezakhamzimba. Sizophinde siqinisekise ukuphepha ngale ndlela, ngoba i-dietitian izoqinisekisa ukuthi ngemva kokuphela kokudla akukho okubizwa ngokuthi i-yo-yo effect.

Kuyafaneleka ukusekela ukudla nge-supplementation. Izithako zokudla zemvelo zokunciphisa umzimba ziyatholakala eMakethe ye-Medonet ezisekela i-metabolism futhi zilawule amazinga e-cholesterol. Zama isithasiselo sokwehlisa isisindo esinefomula enelungelo lobunikazi le-fiber encibilikayo eyenziwe ngobhontshisi we-Indian Cyamopsis tetragonolobus guar. Kuyasiza ukulawula uhlelo lokugaya ukudla futhi kuthuthukise ukuncishiswa kwamafutha omzimba.

Ukudla okusekelwe ekudleni kwe-1000 kcal

Enye yezindlela ukudla okusekelwe ekuhlinzekeni kwe-1000 kcal ngosuku. Lokhu kudla kuqukethe ukuthatha izingxube ezilungiselelwe kahle, ngokuvamile eziwuketshezi oluyi-semi-liquid, isib imifino nezithelo, ama-cocktails emifino kanye nezithelo, okuvame kakhulu kunangaphambili, ngoba kufanele kukhunjulwe ukuthi izithelo zivame ukuqukatha inani elikhulu kakhulu likashukela, elingeke lisize. ukunciphisa isisindo ngokushesha. Ngakho-ke, imifino eluhlaza ingcono kakhulu kule njongo, njengoba iphansi kuma-carbohydrate futhi iqukethe inkomba ephansi ye-glycemic. Ngenxa yalokhu, ama-carbohydrate asetshenzisiwe azogayeka kancane futhi sizogcwala isikhathi eside. Ngokuncipha okuphawulekayo kwenani lama-kilojoule, kuwumqondo omuhle ukudla amasobho emifino, ama-carbohydrate aphansi noma i-oatmeal. Ukudla okusekelwe ekudleni kwe-1000 kcal Ikuvumela ukuthi ukhiphe ngokushesha amakhilogremu ambalwa, ngoba umzimba, ongatholi amakhalori anele, ufinyelela ezindaweni ezigciniwe zeglucose. Lapho inani likashukela elifakwe liphansi, umzimba udonsa amandla ezitolo zamafutha, ngakho ukulahlekelwa kwamafutha kuvela lapho. Nokho, lolu hlobo lokudla luyingozi kangangokuthi uma lusetshenziswa isikhathi eside, lungabangela ukungondleki komzimba.

Ukudla kwaseNorway, okungukuthi 14 kg ezinsukwini eziyi-14

Ukuncipha ngokushesha ingahlinzekwa futhi ngokudla kwaseNorway. Kodwa-ke, kokubili esimweni sokudla kwe-kcal 1000 futhi esimweni sokudla Ukudla kwaseNorway - okucatshangwayo kudinga ukuzithiba ekufinyeleleni umgomo. Ukudla kwaseNorway ithuthukiswe odokotela baseScandinavia abaye bafakazela ukuthi ukunciphisa umzimba kuze kufike ku-14 kg, udinga ukuyisebenzisa izinsuku ezingu-14. Kubalulekile ukuthi ungandisi isikhathi sokudla. Kusetshenziswe kahle Ukudla kwaseNorway kusekelwe ekusetshenzisweni kwansuku zonke kwamaqanda anamaprotheni amaningi kanye ne-grapefruit elawula amazinga eglucose egazini. Ukuholela ku ukunciphisa isisindo ngokushesha umzimba ngesikhathi sokukhulelwa Ukudla kwaseNorway, kumenyu kufanele wengeze amasaladi emifino efana nezaqathe, utamatisi, ukhukhamba noma isilimo esidliwayo esinamagatsha anamanzi, esikhundleni sesinkwa esimhlophe nge-wholemeal. Phansi ukunciphisa isisindo ngokushesha nomzimba kulindeleke ukuthi ufake isandla ekushintsheni ukudla okuthosiwe ufake inyama nenhlanzi ebilisiwe. Iyasetshenziswa Ukudla kwaseNorway kufanele udle amanzi amaningi amaminerali. Kufanele futhi weqe isidlo sakusihlwa.

Ukudla kwaseCopenhagen - 15 kg ngezinsuku eziyi-14

Ukuholela ku ukunciphisa isisindo ngokushesha, ungalandela ukudla kwaseCopenhagen. Isekelwe ekukhishweni kwesinkwa, i-pasta namaswidi kumenyu. Isisekelo ukudla kwaseCopenhagen kukhona inyama yenkukhu engenamafutha. Lapho usebenzisa lokhu kudla, isikhathi sokudla sibalulekile - isidlo sasekuseni kufanele sidliwe kungakapheli ihora lesi-8 ekuseni, bese kuba isidlo sakusihlwa ngo-14 pm 18pm kanye nesidlo sakusihlwa kungakapheli i-XNUMXpm.

Ukuncipha okusheshayo kwesisindo kanye nemiphumela yako

Noma yikuphi ukudla okubangela ukulahlekelwa kwesisindo esikhulu kakhulu ngesikhathi esifushane kungaholela ezinkingeni zempilo. Omunye wemiphumela ukuntuleka kwamavithamini namaminerali. Ngakho-ke, kunconywa ukuthatha izithako zokudla ezizosiza ukugcwalisa ukushiyeka.

Kufanele futhi ucabangele ukuthi ngemva kokuqeda noma yikuphi ukudla okunamandla, umzimba ungase ube nomphumela we-yo-yo. I-Metabolism iyancipha ukuze ilondoloze amandla, futhi lapho ubuyela ekudleni okuvamile, iqala ukugcina amafutha omzimba ngokuphindiselela. Okunye ukudla okunamaprotheni amaningi kungalimaza futhi kunciphise ukusebenza kwezinso.