Okuqukethwe
Izidlo eziningi zikuvimbela ekusebenziseni uphuzo oludakayo - zandisa isifiso sokudla, zinciphisa i-metabolism, futhi ngokwazo zinekhalori ephezulu. Ngokuphambene nalokho, lokhu kudla kuncoma ukuphuza iwayini ngoba kuzoba nomthelela ekulahlekelweni kwesisindo sakho.
Imithetho yokudla iwayini
Iwayini elomile kuphela elivunyelwe kulokhu kudla futhi ngokulinganisela kuphela. Ikakhulukazi ukudla kufanele kugweme ngokuphelele ama-carbohydrate, ikakhulukazi ushukela. Ekuseni, ngamanani amancane, njengokuhlukile, okuvumela ukusetshenziswa kwama-carbohydrate ayinkimbinkimbi.
Ngaphansi kokuvinjelwa kukhona usawoti, okuqinisekisiwe ukugcina amanzi emzimbeni. Umphumela ofanayo unotshwala, ngakho-ke abaphambanisi; kufanele ukhiphe usawoti.
Ngaphezu kwewayini elomile, ungathatha iziphuzo ezinjengamanzi netiye eliluhlaza. Wonke amanye amajusi noma ikhofi, isibonelo, awukwazi ukusebenzisa.
Imenyu yokudla kwewayini
Ngakho-ke, isisekelo sokudla kwakho amaprotheni, ama-carbohydrate athile, newayini.
Isibonelo:
Ukudla kwasekuseni 2 amaqanda amaprotheni noma i-cottage shizi nemifino. Kuvunyelwe i-cereal encane noma isinkwa sikakolweni.
Isidlo sasemini - inyama engenamafutha nesaladi yemifino.
Isidlo sakusihlwa - ushizi onamafutha aphansi kanye ne-150 ml yewayini elomile.
Ukuze uthole ukudla okulula, ungadla ama-apula aluhlaza noma isaladi yemifino.
Umphumela uba ukudla kwewayini.
Ngenxa yokwenqatshwa kukasawoti nokudla okuningi kwamaprotheni uma usebenzisa iwayini ekudleni - kuthuthukisa umzimba. Futhi ukuncipha kwesisindo kwenzeka hhayi nje ngenxa yokulahlekelwa uketshezi kodwa nangenxa yokunciphisa ungqimba lwamafutha. Ezinsukwini ezingu-10, ungase ulahlekelwe isisindo esifinyelela ku-5 kg.
Amaphutha okudla kwewayini
Ngenxa yokuqukethwe kwekhalori ephansi phakathi nenkathi yalokhu kudla, akunakwenzeka ukuvivinya umzimba okunzima. Ungakwazi esikhundleni sokusebenza okusebenzayo ekhaya nge-yoga, ukunwebeka, noma i-Pilates.
Ngaphambi kokusebenzisa ukudla kwewayini, qaphela isifo sakho esingamahlalakhona - uma unezinkinga ngohlelo lokugaya ukudla, izinso, noma isibindi, kungcono ukhethe okunye okuhlukile ukuze ulahlekelwe isisindo.
Ukudla kwewayini kuklanyelwe izinsuku eziyisi-7 kuye kweziyi-10 - kube ngalesi sikhathi umphumela ongaba khona futhi awukho umonakalo empilweni.