Okuqukethwe
Unganciphisa kanjani isisindo ezinyangeni ezintathu: ukudla. Ividiyo
Ngemva kokuchaza isikhathi sokulahlekelwa isisindo ezinyangeni ezintathu, wenza kahle kakhulu - ngalesi sikhathi ungakwazi ukuzuza imiphumela emangalisayo ngaphandle kokulimaza impilo yakho. Indlela efanelekile yokukhipha amakhilogremu engeziwe izoqinisekisa umphumela ozinzile kanye nokuqala kwempilo ehluke ngokuphelele, lapho kunezinye izinto eziningi ezijabulisayo ngaphandle kwamabhanisi noshokoledi.
Yehlisa isisindo ngezinyanga ezintathu
Izimiso ezijwayelekile zokudla okunomsoco
Ukuze ulahlekelwe isisindo ezinyangeni ezintathu, yiqiniso, ungathola ukudla okuningi ngamamenyu anemininingwane ku-inthanethi futhi uwalandele. Kodwa kungcono kakhulu uma ujwayelana futhi uqonda isimiso sokudla okunomsoco ngenhloso yokulahlekelwa isisindo. Lokhu kuzokusiza ukuba uhlanganise imenyu ngokuzimela futhi uhlanganise imikhiqizo ngendlela yokuthi ukudla kungabi ukuhlushwa kuwe, kodwa injabulo yangempela nomphumela uhlala uzinzile.
Okokuqala, hlaziya ukuthi yikuphi ukudla okuwumgogodla wokudla kwakho njengamanje. Ngokunokwenzeka, lokhu kungukudla okuhlanjululwe - umthombo wama-carbohydrate "alula", athathwa ngokushesha ngumzimba futhi anelise indlala, kodwa emva kwalokho ufuna ukudla futhi ngokushesha kakhulu. Ayikho i-soda yokudla noma okusanhlamvu okumakwe ngokuthi “ukufaneleka” okushintsha ingqikithi yama-carbohydrate anjalo, lezi zakhi zomsoco zifaka isandla ekwakhekeni kwamangqamuzana amafutha futhi aziphoqeleli umzimba ukuthi usebenze ukuwashisa.
Shintshanisa ama-carbohydrate alula ufake ama-carbohydrate ayinkimbinkimbi - isinkwa esigcwele okusanhlamvu, okusanhlamvu, imifino, nezithelo ezinothe. Ukudla kwakho kufanele kube namaprotheni emvelaphi yezilwane (inyama engenawo amandla nenhlanzi) kanye namaprotheni emifino - okusanhlamvu, ukhula lwasolwandle. Ukuze uthole amaswidi, esikhundleni sikashukela, yidla uju nezithelo, ungafaki amagilebhisi nobhanana. Faka imifino eminingi nemifino kumenyu.
Qinisekisa ukuthi uhlanganisa ukudla nokusebenza ngokomzimba, ngakho izitolo zamafutha zizoshiswa ngokushesha futhi isikhumba sizogcina ithoni yaso ngesikhathi esifanayo.
Khumbula ukuthi kukhona ukudla kwe-ergotropic okusheshisa imetabolism futhi kukusize ulahlekelwe isisindo ngokushesha. Lezi yi-fat-fat cottage shizi, upelepele obomvu obomvu, u-garlic, u-anyanisi, i-ginger, kusukela eziphuzweni - itiye elihlaza. Kodwa kukhona nokudla kwe-trophotropic okunciphisa le nqubo. Okokuqala, lokhu yikho konke okuqukethe imvubelo, kanye nama-nightshades: utamatisi, ama-eggplant, amazambane. Ungawadla, kodwa ukuze unciphise umphumela wawo, engeza izithako ze-ergonomic kulezi zitsha.
Indlela yokulahlekelwa isisindo ezinyangeni ezintathu
Bala ukudla kwekhalori yansuku zonke oyidingayo, ucabangela ubude, isisindo, izinga lokuzivivinya ngokomzimba, lokhu kungenziwa mahhala kwenye yezindawo ezinikezelwe ekudleni nokunciphisa umzimba. Ukuze uqale ukulahlekelwa isisindo, udinga ukudala ukushoda kwekhalori, kwanele uma kungu-15-20%, okuzogwema indlala, okuphoqa umzimba ukuba uphazamise ibhalansi ye-hormonal.
Phuza ingilazi yamanzi ngesipuni soju nojusi kalamula esiswini esingenalutho imizuzu engu-20 ngaphambi kokudla kwasekuseni.
Nsuku zonke ngesikhathi esifanayo, ekhaya noma emsebenzini, yidla isidlo sasekuseni, isidlo sasemini nesidlo sakusihlwa, isiphuzo phakathi kokudla okuyinhloko - i-apula, isanqante noma ingilazi ye-kefir. Ukudla kwasekuseni nasemini, udinga ukudla cishe inani elifanayo lama-kilojoule, okufanele libe ngu-70-75%, isidlo sakusihlwa sinama-kilojoule aphansi futhi kungakapheli amahora angu-4 ngaphambi kokulala. Ngemuva kwalokho, ungaphuza kuphela ingilazi ye-kefir enamafutha aphansi, udle ucezu lwe-grapefruit noma i-kiwi. Konke ukudla kufanele kube kusha, kubilisiwe noma kubhakwe.
Funda ku: ukuhambisana kweqembu legazi.