Okuqukethwe
- 1. Ngeke wehle ngamakhilogremu ayi-10 ngesonto
- 2. Ukudla okuyisimangaliso, noma iresiphi yenhlekelele
- 3. Ukudla okunempilo nokunokulinganisela akukona nje ukunciphisa umzimba
- 4. Futhi ukwehlisa isisindo akukona nje ukudla okunempilo nokulinganiselayo 😉
- 5. Ungahlanyi kanjani ekudleni
- Amalungiselelo omshado
Njengochwepheshe emkhakheni wezokudla okunomsoco kanye ne-dietetics abaneminyaka eminingi yokuhlangenwe nakho, silungiselele amathiphu angu-5 mayelana nendlela yokulahlekelwa isisindo ukuze ulahlekelwe isisindo ngokuphumelelayo, kodwa futhi ngokuphepha nangempilo.
1. Ngeke wehle ngamakhilogremu ayi-10 ngesonto
Ngenkathi upheqa i-inthanethi, ungathola izithembiso ezifanayo. "Yehla ngo-5 kg ngesonto, ngaphandle kokuzikhandla!" - futhi ngubani ongeke afune? 😉 Nokho, isilinganiso esinconywayo nesinempilo sokuncipha kwesisindo singu-0,5 kuya ku-1 kilogram ngesonto. Silahlekelwa ngamakhilogremu uma sishisa ama-calories amaningi kunalokho esiwanikeza ukudla. Sibe sesikhuluma ngalokho okubizwa ngokuthi kushoda amandla futhi kunezindlela ezimbili zokuxazulula lokho kusilela:
- ukudla ama-calories ambalwa ekudleni, okungukuthi ukudla okuncane noma ukukhetha ukudla okunama-calorie amancane
- ukwandisa umsebenzi womzimba, okungukuthi ukushisa amakholori amaningi.
Ukwenza lula ukwehlisa isisindo uhhafu wekhilo ngesonto, kufanele "uphule" kumenyu yakho yansuku zonke cishe 500 kcal Noma wandise umsebenzi womzimba. Ngokushesha ijubane lokulahlekelwa kwesisindo ofuna ukulibeka, ukuvivinya umzimba okwengeziwe kuzodlala - ukuvivinya umzimba nokuzivocavoca kubaluleke kakhulu kangangokuthi ngaphandle kwabo kuyoba nzima ukunciphisa okuqukethwe kwekhalori yansuku zonke yokudla ngama-calories angu-500, kuyilapho ugcina ukudla. ukudla okulinganiselayo. Kodwa okwengeziwe ngalokho engxenyeni elandelayo yesihloko.
| Ithiphu yethu |
|---|
| Uma uzizwa isidingo sokulahlekelwa amakhilogremu ambalwa ngaphambi komshado, zama ukucabanga ngakho kusengaphambili. Ungacabanga ukuthi izinga lokulahlekelwa kwesisindo esinempilo liyi-0,5 kuya ku-1 kg ngesonto. Qinisekisa ukuthi ukudla kwakho kunempilo futhi kunempilo - ungafaki impilo yakho engozini, ngoba imiphumela esheshayo ingafihla izinkinga zezempilo zesikhathi eside. |
2. Ukudla okuyisimangaliso, noma iresiphi yenhlekelele
Leli phuzu lihlobene ngokuqondile nelangaphambili - izinto ezisunguliwe zingase zibonakale zilinga, njengokudla kwe-1000 kcal, ukudla kwe-Dukan, ukudla kwe-Sirt ... Ikakhulukazi uma kumawebhusayithi adumile sibona ezihlokweni: "U-Adele ulahlekelwe amakhilogremu angu-30 ezinyangeni ezingu-3. ”. Futhi umbono omuhle kakhulu emhlabeni ungase ubonakale kithi ama-monodietes, okungukuthi amamenyu asekelwe esithakweni esisodwa. Kungani?
- Bathembisa imiphumela eyisimangaliso, okungukuthi amakhilogremu ayi-10 ashiwo ngesonto.
- Azidingi izindleko ezinkulu zezezimali ngenxa yesakhiwo sazo esilula.
- Kulula kakhulu ukuzisebenzisa ngoba zisekelwe koyedwa noma iqembu lemikhiqizo, njengeklabishi noma ukudla kwe-grapefruit.
- Awazisi ngemiphumela engemihle, enikeza umbono wokuthi isebenza ngempumelelo ngo-100%.
- Bavame ukunikeza imvume yokudla inani elingenamkhawulo lomunye wemikhiqizo, ukuze singalambi, silahlekelwe isisindo kalula futhi ngokujabulisayo.
Ngeshwa, idlala kuphela ngemizwa nezifiso zethu, amaqhinga okumaketha nokwelashwa, futhi ukusetshenziswa isikhathi eside kwengxenye eyodwa noma ukudla okukhishwayo kuzoba nemiphumela emibi. Ukusuka ekuntulekeni kwezakhamzimba (ukuwohloka kwenhlalakahle, ukuncipha kokuzivikela komzimba, ukulala kanzima), ngokuqukethwe kwekhalori ephansi kakhulu yemenyu (ukwehlisa i-metabolism), kuya ekunciphiseni ngokushesha kwesisindo somzimba kanye nokuntuleka kwemfundo yezokudla (umphumela we-yo-yo). ).
Futhi uma ungazizwa udangele ngala maphuzu, khumbula ukuthi ukuhlolwa okunjalo okuyisimangaliso kungathinta nokubukeka kwakho, okungukuthi isikhumba, izinzipho nezinwele - esimweni somshado ozayo, ngokuqinisekile awufuni ukuthatha ingozi enjalo.
| Ithiphu yethu |
|---|
| Ekudleni okunempilo, okulinganiselayo futhi, ngaphezu kwakho konke, okuphumelelayo, kuzoba nendawo yemikhiqizo evela kuwo wonke amaqembu: imifino nezithelo, okusanhlamvu, imikhiqizo yobisi, inyama, inhlanzi namantongomane. Ungathathi izinqamuleli, ungayeki imenyu enempilo |
3. Ukudla okunempilo nokunokulinganisela akukona nje ukunciphisa umzimba
Sizophinda sikugcizelele: Esikudlayo kuthinta cishe zonke izici zokuphila kwethu - sesize salungisa lonke uhlu lwezinzuzo zemenyu enempilo nelinganiselayo:
- inhlalakahle engcono, ukushintshashintsha kwemizwa kancane nokucasuka,
- ukuthuthukiswa kokubukeka kwesikhumba, izinwele nezinzipho,
- inhlanzeko yempilo engcono, ukulala okungcono,
- ukubambezela imiphumela yokuguga,
- ukuqinisa amasosha omzimba nokunciphisa ingozi yezifo ezihlukahlukene,
- ukwesekwa kwe-circulatory kanye nesistimu yezinzwa,
- Amandla engeziwe nophethiloli ozosebenza,
- ukumelana okukhulu nokucindezeleka.
Futhi lapha besingakwazi ngempela ukushintshanisa nokushintshanisa. Lapho sibhekene nomshado ozayo, ikakhulukazi ukunciphisa ukucindezeleka, ukuthuthukisa inhlalakahle, ukukhulisa amandla nokuthonya ukubukeka kwethu kungase kubonakale kuthakazelisa.
| Ithiphu yethu |
|---|
| Ungaphathi ukudla kuphela njengesilinganiso sesikhashana somgomo wesibalo sakho sephupho. Okokuqala, kuwukunakekela okuphelele kwakho, impilo yakho kanye nezinga lempilo yakho, futhi uguquko lwemikhuba yokudla luzohlala nawe kuze kube phakade. |
4. Futhi ukwehlisa isisindo akukona nje ukudla okunempilo nokulinganiselayo 😉
Umuntu akaphili ngokudla kuphela. Ukuze konke lokhu kube nezingalo nemilenze, uzodinga futhi ukufakwa kwamanzi okwanele kanye nokuvivinya umzimba njalo. Ingxenye engaphezu kwengxenye yomzimba wethu iqukethe amanzi, ikhona kuzo zonke izicubu nezitho futhi yenza imisebenzi eminingi ebalulekile, kuhlanganise: ukuthuthwa kwezinto emzimbeni, ukubamba iqhaza ekugayeni ukudla, ukugcina izinga lokushisa lomzimba njalo.
Ukushoda kwamanzi, okungukuthi amanzi amancane kakhulu, kungaba nomthelela omubi esimweni sethu somzimba nengqondo, ngakho-ke kufanele sinakekele ukuphatha okufanele kanye nokwengeza njalo. Ngokwezindinganiso zokudla okunomsoco kubantu basePoland, ukusetshenziswa kwamanzi okwanele nsuku zonke kwabekwa ku-2 amalitha kwabesifazane kanye namalitha angu-2,5 kwabesilisa eqenjini lobudala obungaphezu kweminyaka engu-19 ubudala. Kodwa-ke, leli nani lingashintsha kahle ngaphansi kwethonya lezici ezifana nokukhula kokuzivocavoca umzimba, umzamo womzimba, isisindo somzimba kanye nobudala, ngisho nomswakama womoya kanye nezinga lokushisa, noma ngisho nezimo ezithile zomzimba (ukukhulelwa, ukuncelisa, imfiva).
| Ithiphu yethu |
|---|
| Amanzi awanakuphuzwa endaweni ebizwa ngokuthi igquma, okusho ukuthi anezela isidingo samahora angu-XNUMX ngesikhathi esisodwa. Phuza amanzi ngokuphuza okuncane, uma kungenzeka usuku lonke. Qiniseka ukuthi ingilazi yamanzi noma ibhodlela ikuphelezela noma nini nanoma kuphi - ekhaya, ehhovisi, phakathi nohambo oluya edolobheni. |
Kodwa-ke, ngokuyeka ezemidlalo, noma mhlawumbe ngokunembe kakhudlwana, ukuvivinya umzimba, sikhawulela kakhulu indawo yokuqondisa esimweni sezinhlelo zethu zokunciphisa amakhilogremu. Kulokhu, wonke umthwalo wokusebenza ngokushoda kwamandla okukhulunywe ngakho ngenhla uncike ekudleni. Ongakwazi ukukushisa ngesikhathi somsebenzi kuzodingeka ukunxephezele ngokuqukethwe okuncane kwepuleti. Kodwa ungakhathazeki, akukhona ukuthenga iphasi lokuzivocavoca futhi uye lapho kabili ngosuku.
Ukuzivivinya umzimba kuhlanganisa nokuhamba, ukugibela ibhayisekili kanye ne-rollerblading noma ngisho… ukudansa! Futhi noma ngabe ukuvivinya umzimba bekungakaze kube nawe nsuku zonke ngaphambili, ungaqala ukukusebenzisa ngejubane lakho, isinyathelo ngesinyathelo. Isimo sezulu sihle, esikhundleni sesiqephu sochungechunge lwakho lweNetflix oyintandokazi, thatha uhambo olusheshayo nabathandekayo bakho noma umngane. Esikhundleni sokuya emakethe uyothenga, hamba ngezinyawo uye esigcawini semakethe esiseduze. Khetha izitebhisi esikhundleni sokuthatha ikheshi. Ngokuhamba kwesikhathi, uzoqala ukuzwa izinzuzo ngisho nomsebenzi omncane, isimo sakho kanye nenhlalakahle yakho kuzothuthuka, bese uzofuna okwengeziwe.
| Ithiphu yethu |
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| Uma umsebenzi wakho womzimba ubuphansi ngaphambi kokuqala ukushintsha imikhuba yakho, ungaziphonsa emanzini ajulile ngokushesha. Ukuzilolonga kanzima kungase kugcine kungekona nje kuphela ukwehla kwesisusa, kodwa nokulimala. Bheka umsebenzi ozokujabulisa futhi ube yingxenye yemvelo yosuku lwakho. |
5. Ungahlanyi kanjani ekudleni
Futhi lapha sifika ephuzwini, ngoba ekugcineni umbuzo wesihloko wawuthi: Indlela yokulahlekelwa isisindo ngaphambi komshado? Okokuqala, phendula umbuzo uyazenzela futhi uyakudinga ngempela. Ungazami ukufeza okulindelwe ngomunye umuntu, ungavumeli ukucindezelwa yimvelo. Futhi nakuba kulula ukukusho, khumbula: lolu usuku lwakho, ungobaluleke kakhulu futhi kufanele uzizwe ukhululekile, akekho omunye.
Okwesibili, ukudla akuyona i-sprint, i-marathonfuthi imikhuba yakho yokudla iyohlala nawe impilo yakho yonke. Uma kungenzeka, zama ukuhlela ukunciphisa amakhilogremu kusengaphambili, futhi uma "sekwephuzile" kakade, thatha ijubane eliphephile nelinempilo lokulahlekelwa isisindo. Ngokuzama ukuzila ukudla kanye nokudla okuyisimangaliso, ungazilimaza ngezindlela eziningi kangangokuthi akufanelekile ukuthatha le ngozi lapho ubhekene nomkhosi ozayo.
I-hydration nokuzivocavocaKumele zibe umphelelisi wemvelo "wesitsha esinempilo" esidumile. Ngeke basekele ukulahlekelwa isisindo sakho kuphela, kodwa futhi bazuzise impilo yakho engokomzimba nengokwengqondo. Zama ukwenza imikhuba emisha kancane, ngokuhlelekile nangokuqhubekayo - qala ngokuhamba njalo futhi ubale izingilazi zamanzi. Ngokuhamba kwesikhathi, uzozwa ukuthi indlela yokuphila enempilo ikhokha, kodwa futhi iba umkhuba.
| Ithiphu yethu |
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| Khumbula ukuthi uzenzela wena nempilo yakho. Ngenxa yalokhu, uzothola ukugqugquzelwa okwengeziwe kokuthatha isinyathelo futhi kuzoba lula kuwe ukubekezela ngisho nakulezo zikhathi ezinzima. Uzobona ezinye zezinzuzo zendlela yokuphila entsha, enempilo ezinsukwini ezimbalwa zokuqala, futhi ezinye zizoba nomthelela wesikhathi eside kukhwalithi yakho yempilo, impilo yomzimba nengqondo. |
Amalungiselelo omshado
Futhi njengoba umngane wami womshado enempilo, ngizizwa ngiphilile, isibalo sami samaphupho sihle, nekhanda elihlanzekile, ungagxila kwamanye amalungiselelo. Omunye wabo uthola ihholo lomshado elifanele. Khona-ke kufanelekile ukusebenzisa usizo lwabachwepheshe kanye nezinjini zokusesha ngokunikezwa kwezindawo zomshado - sincoma iwebhusayithi https://www.saleweselne.com/, esesivele siyisebenzise ehhovisi lokuhlela.
Khetha indawo yomshado, inombolo yezihambeli ezimenyiwe kanye nemibhede, kanye nebanga lamanani - bona ukuthi yiziphi izinsiza ozoboniswa zona nokuthi zinazo yini izikhala zosuku oluthandayo. Ngokusebenzisa le sevisi, ungakwazi futhi. thumela uphenyo oluzoya ngqo kumuntu oxhumene naye endaweni. Igumbi ngalinye linegalari yezithombe nencazelo enemininingwane kanye nohlu lwezinsizakalo nezinto ezihehayo.