UKsenia Selezneva, isazi sokudla, i-Ph.D.
Njengodokotela, ngimelene nakho konke ukudla. Kunokudla okukodwa kuphela kimi - ukudla okunomsoco. Noma ikuphi okunye ukudla, ikakhulukazi ukudla okunekhalori eliphansi, kungukucindezela okwengeziwe komzimba, osuvele unenkinga enkulu ekwindla nasebusika. Khumbula: akunakwenzeka ukungena esimweni ngenyanga engu-1 bese ugcina umphumela iminyaka eminingi. Umuntu kufanele adle kahle unyaka wonke futhi athole wonke amavithamini namaminerali awadingayo.
Ukudla komuntu kufanele kuhlukahluka. Awukwazi ukusika ngokuphelele amafutha, amaprotheni noma ama-carbohydrate - lokhu kuzoholela ezinkingeni zezempilo. Ngakho-ke, ngenkathi ebandayo, ukudla kufanele kufake okusanhlamvu, amafutha emifino, izithelo, imifino, amaprotheni ezilwane (inyama, inhlanzi, imikhiqizo yobisi)… Futhi ungakhohlwa uketshezi! Ebusika, amanzi angenalutho angashintshwa nge-infusions ye-ginger noma i-sea buckthorn. Vele uzigaye bese uzigcwalisa ngamanzi ashisayo.
Kukho konke engikwenzayo, angikakahlangabezani nokudla okukodwa engingakutusa esigulini sami. Ukudla okuhlukahlukene okukhethiwe kuyindlela engcono kakhulu yokuzigcina usesimweni esihle.
Kodwa-ke, awukwazi ukuhlala ungaphakathi kohlaka: ngezinye izikhathi ungakwazi ukukhokhela i-tidbit. Into esemqoka kule ndaba hhayi ukubambezeleka. Uma uzivumele kakhulu, bese uhlela usuku olulandelayo ukukhipha (isibonelo, i-apula noma i-kefir). Lokhu kuzokusiza ukuthi unxephezele ukudla ngokweqile futhi ubuyele endleleni yakho yangaphambilini. Uma ufuna into eyingozi noma isivele igcwele, futhi amehlo akho ecela okwengeziwe, iqhinga elilandelayo lingase libe usizo - kancane kancane uphuze izingilazi ezingu-1-2 zamanzi, bese u-1 ingilazi ye-kefir. Uma ukulamba kwakho kuqhubeka, dla ngokucophelela futhi kancane kancane ama-crisps okusanhlamvu.
U-Eduard Kanevsky, umqeqeshi wokuzivocavoca umzimba
Amakhilogremu athe xaxa angamafutha angeke asishiye ngemuva kokuzivocavoca okufishane noma okungajwayelekile. Ukwehla kwesisindo okusebenzayo, ngincoma amaseshini we-aerobic wemizuzu engama-45, kungaba semishini yenhliziyo noma ngaphandle, njengokugijima noma ukushushuluza ezweni lonke ebusika.
Abantu abaningi bafuna ukuthola imiphumela ngaphandle komzamo owengeziwe futhi "baholelwa" ekunciphisweni kokukhangisa, ngokwesibonelo, izikhuthazi zemisipha yovemvane noma izikhindi ezimfishane. Ukushisa izicubu ezinamafutha ezingaphansi, udinga ukwenza inani elithile lomsebenzi lezi "simulators" ezingasoze zakwenza..
Ngaphezu kwalokho, kunomthetho wegolide "", okusho ukuthi umphumela wesishukumisi semisipha umane awusizi ngalutho. Okufanayo kusebenza kuma "leggings" akhangisiwe kanye "namabhande". Azisizi ngalutho ngokuphelele futhi zingalimaza nempilo yakho. Ngemuva kwakho konke, kuzo uqala ukujuluka kakhulu, futhi kanye nomjuluko ulahlekelwa usawoti wamaminerali odingekile emzimbeni. I-heatstroke ingenzeka uma ugqoka lezi "zangaphansi" isikhathi eside kakhulu. Enye indlela ama-weighting agents, awusizo kakhulu ekuqeqesheni, into esemqoka ukuwasebenzisa kahle.
U-Anita Tsoi, umculi
Ngesikhathi ngibeletha ingane, isisindo sami safinyelela ku-105 kg. Ngesinye isikhathi ngabona ukuthi umyeni wami wamane wayeka ukunginaka. Ngingumuntu oqondile, ngakho-ke ngolunye usuku kusihlwa ngambuza ngokungagunci: "" Umyeni wami wangibuka futhi waphendula ngobuqotho: "". Ngazizwa ngibuhlanya. Ngesinye isikhathi, ukunqoba icala, ngaphinda ngakhumbula amazwi omyeni wami futhi ngazibuka esibukweni. Kwakuyisambulo esibi! Ngemuva ngabona indlu ehlanzekile, ingane eyondlekile, amahembe a-ayina nendoda ehlanzekile, kepha ngangingenandawo kulesi sithombe esihle. Ngangikhuluphele, ngingahloniphekile futhi ngisefoshinini elingcolile.
Umsebenzi ube yisikhuthazo esengeziwe. Isitudiyo sokuqopha singibekele umbandela: noma ngabe ngizoncipha, noma ngeke basebenze nami. Konke lokhu kungenze ngaqala ukulwa nami. Ngikwazile ukwehla ngaphezu kwama-40 kg.
Qala ukunciphisa isisindo esimweni esihle futhi esihle. Uma ucindezelekile, kungcono ukuhlehlisa uhlelo lokwehlisa isisindo. Umjikelezo wabesifazane nawo kufanele ucatshangelwe.
Akunasidingo sokuzama konke ukudla futhi unciphise isisindo ngezindlela eziningana ngasikhathi sinye. Akufanele neze ulambe., ngoba ukusetshenziswa kokudla okunama-calorie aphansi kunika kuphela umphumela wesikhashana, ngenkathi kubambezela imetabolism futhi kususe amandla.
Angikukhuthazi ngokuqinile ukusebenzisa kabi ezemidlalo, imithwalo kufanele ingezwe kancane kancane, ngokuya ngokudla nangamandla akho omzimba. Uma ubhekana nokulahlekelwa isisindo ngokuhlakanipha, lapho-ke ukuwohloka kungagwenywa.
Futhi khumbula lokho ukunciphisa isisindo kanye nokuphila konke kuyinganekwane. Lona ngumsebenzi onzima odinga ushintsho ekwazini nasekusebenzeni njalo kuwe. Noma mhlawumbe akufanele uhlale kukho? Isibonelo, nginakho konke ngezikhathi ezithile: kwesinye isikhathi ngiyazigcina ngisesimweni esihle, kwesinye isikhathi ngiyazivumela ukuthi ngiphumule. Into esemqoka lapha ukuthola ibhalansi, lalela umzimba wakho futhi uwuthembe!