Vele, kuzofanele wenze yonke imizamo futhi ulungise indlela odla ngayo, futhi wenze nokuqeqeshwa okusebenzayo.
Yize iqiniso lokuthi umzimba usuhamba kahle manje futhi akudingeki ukhathazeke ngokukhuluphala ngokweqile, amantombazane amaningi asaphupha ngokungabuki kabi kunamamodeli kaVictoria's Secret. Kodwa kwesinye isikhathi akulula kangako ukwehlisa isisindo, futhi uma sikhuluma ngamakhilogremu ayi-10, ukuhlukana nabo kubonakala cishe kungenakwenzeka. Sifunde kochwepheshe ukuthi unganciphisa kanjani isisindo ngokushesha futhi ngaphandle kokulimaza impilo yakho.
Ukwehla kwesisindo ngaphandle kokushintsha indlela yokudla cishe akunakwenzeka, ngoba udinga ukunciphisa hhayi kuphela isisindo samafutha, kodwa futhi ususe uketshezi oluningi ngaphandle kokulahlekelwa izicubu zemisipha.
U-Irina Popova, Inhloko yoMnyango Wokubonisana Nokuxilonga, Isazi Sokondla, Umelaphi, UMay Therapist, Isazi se-Reflexologist Verba Mayr:
- Ukuthola ukuthi unamalini nokuthi yini onayo ngokweqile (amafutha noma uketshezi), ukuzimisela kokwakheka komzimba usebenzisa indlela ye-bioimpedance kuzosiza. Khuluma nodokotela wakho ukhiphe izinkinga zempilo ezingaphazamisa ukuncipha.
Akufanele uhambe ekudleni okuqinile, ngokuvamile, noma yikuphi ukudla: lokhu kungukucindezeleka komzimba. Uhlelo lokudla okunomsoco okufanelekile kufanele lube yindlela yokuphila! Kulokhu kufanelekile:
- Nciphisa ukudla usawoti kungadluli ku-5 g ngosuku (ungadli ukudla kasawoti futhi ungadli ukudla okuqukethe usawoti ofihliwe: ushizi, inyama esetshenzisiwe, ukudla okusemathinini, ukudla okunosawoti);
- Nciphisa ukudla okuqukethe ama-carbohydrate alula ngangokunokwenzeka - ushukela, uju. Khumbula ukuthi i-molecule ye-glucose eyodwa iguqula ibe ngama-molecule amabili amafutha;
- khipha utshwala. Lona umkhiqizo wekhalori ephezulu kakhulu. Isibonelo, i-1 g yotshwala inika umzimba ama-7 kcal! (ukuqhathanisa: 1 g wamafutha - 9 kcal);
- Nciphisa ukusetshenziswa kweziphuzo zezithelo ngangokunokwenzeka - kokubili okusanda kufinywa kanye nokukhiqizwa kwezimboni. Ziqukethe ushukela omningi kanye nobuncane befayibha enempilo. Kunconywa ukuthi unikeze izintandokazi zemifino yemifino, izithelo zemvelo ezinokuqukethwe okuphansi kwe-fructose (i-papaya, imango, i-honey melon, i-tangerines).
Yini ongayifaka ekudleni
Indawo ekhethekile ekudleni yokwehlisa isisindo kufanele inikezwe ekudleni okune-fiber ephezulu. I-fibre cishe ayifunxwa ngumzimba, inciphisa isifiso sokudla, isusa ubuthi kanye nobuthi emzimbeni, yandisa umuzwa wokusutha, yehlise ukugayeka kwamaprotheni, amafutha kanye ne-carbohydrate. Ukujwayelekile kwansuku zonke komuntu omdala kungu-30-40 g.
Ungakhohlwa ngama-smoothies yemifino, angenawo ama-calories aphansi kuphela, kepha aqukethe ne-fiber enempilo. Ngomphumela omuhle kakhulu, ungathatha indawo yesidlo esisodwa ubanikeze.
Ukudla kwamaprotheni kufanele kube okuyinhloko ekudleni, ngoba umzimba uchitha amandla amaningi nama-calories ukuze uwacubungule. Ukudla okunokuqukethwe okuphezulu kwamaprotheni - iqanda elimhlophe, isifuba senkukhu, inhlanzi enamafutha, i-cottage shizi, ubhontshisi wesoya, ubhontshisi, irayisi, amantongomane. Ngesikhathi esifanayo, kubaluleke kakhulu ukuhlanganisa kahle imikhiqizo yamaprotheni nokunye ukudla. Kungcono ukudla inyama nenhlanzi ngemifino namakhambi, hhayi ngamazambane, awukwazi ukuphuza ijusi yezithelo, okungaholela ekunciphiseni ukumuncwa kwamaprotheni, izinqubo zokubola nokuvutshelwa emathunjini.
URuslan Panov, uchwepheshe wendlela yokusebenza kanye nomxhumanisi wokuqondiswa kwezinhlelo zeqembu lenethiwekhi yenhlangano yamaqembu wokuzivocavoca i-X-Fit:
- Ngokudla okunomsoco nokuqeqeshwa njalo, ungalahlekelwa yi-10 kg ezinyangeni ezimbili nje. Uma ucabanga ngenqubo yoqeqesho, kufanele uqaphele ukuthi, kufanele, yenzeke ngezigaba: okokuqala, isonto (ukusebenzisa okungu-3-4) kufanele kunikelwe emandleni nasekuqeqesheni okusebenzayo ukuze kusebenze uhlelo lwemisipha, lilethe ama-biomechanics afanele yokuzivocavoca, okwenza kube ngempumelelo (ama-squats, lunges, amapulangwe, ama-push-up, asebenze nemisipha yesisu).
Ngemuva kwalokho, isikhathi somsebenzi omkhulu ngenhloso enikeziwe sizoqala. Kungakapheli nenyanga, udinga ukwandisa imvamisa yokuzivocavoca ngeviki kuye ku-4-5 futhi wenze ukusebenza okungu-2 ngesikhawu, amandla aso okufanele abe phezulu kakhulu. Lokhu kutholakala ngokusebenza ngesisindo somzimba wakho noma ngomthwalo omncane. Iningi lokuzivocavoca lenziwa ngejubane elisheshayo, i-athletic cardio umzimba iyangezwa (gxuma-n-jack, ipulangwe lamasosha, noma i-burpee, ukugxuma ezisekelweni, njll.).
Ingqikithi yalolo qeqesho iqukethe izikhathi ezimfushane ze-cardio, amandla kanye nokusebenza okusebenza kahle (kusuka kumasekhondi angama-30 kuye kwangama-60) nokululama okufishane phakathi kwalawa masethi (nemizuzwana engama-30-60). Ukusebenza kungagcina imizuzu engama-20-40, futhi ngenxa yalokhu kuzivocavoca amanye amahora amabili, izicubu ezinonile zizomoshwa ngempumelelo.
Kepha ngasikhathi sinye, noma ngabe inqubo yoqeqesho ikhuthele futhi isebenza kanjani, akufanele ulindele umphumela ngaphandle kokulinganisa izakhamzimba, ngoba umsoco ungamaphesenti angama-70 empumelelo.