Kungenzeka ukuthi ube mncane futhi ukhange ngisho nangemva kokuzalwa komntwana. Into eyinhloko isisusa esifanele kanye nokuzethemba. USuku Lwabesifazane lubuze omama abancane ukuthi baba sesimweni esihle kanjani ngemva kokubeletha nokuthi kubabize kangakanani.
Kimina, ukuba mncane...
Ukukhetha kanye nomthwalo wemfanelo ogcwele! Phela ukuzwana kuwukuzithanda wena. Kwanele ukunikela okungenani imizuzu engu-20 ngosuku ukugcina imisipha nomzimba wakho usesimweni esihle. Isibalo esihle asiwona neze u-90/60/90, konke lokhu kungamampunge. Into ebaluleke kakhulu ubuhlobo obuvumelanayo phakathi komphefumulo nomzimba, futhi akekho owakhansela ukukhanya emehlweni.
Uzuze malini ngesikhathi ukhulelwe futhi wehla kanjani isisindo ngemva kokubeletha?
Lapho ngiba neminyaka engu-21 ubudala, isisindo esiningi ngokweqile sangena ekuphileni kwami ngokunganaki, futhi ngesinye isikhathi nganquma ukuthi lokhu ngeke kwenzeke! Ngashintshela ekudleni okufanele kanye nezemidlalo, futhi ezinyangeni ezingu-9 ngilahlekelwe isisindo kusuka ku-68 kg kuya ku-49. Ngakho-ke, phakathi nokukhulelwa kwami kokuqala, ngaqapha ngokucophelela ukudla kwami futhi ngathola u-9 kg. Ekukhulelweni kwesibili, ngengeze i-11 kg, futhi kwakungadingeki ngilahle cishe noma yini. Ukukhulelwa kwesithathu "kwakungokothando" kakhulu: mhlawumbe ngoba kwakuyintombazane. Angizange nginyakaze kakhulu futhi ngadla lokho engangingeke ngikuvumele ngikhonjwe ngesibhamu ngaphambili. Ngenxa yalokho, ngathola i-15 kg. Futhi ngemva kokubeletha - kanye nosayizi owodwa kanye nenqwaba yezingubo ezintsha. Ngaqala ukuzithanda kanjalo futhi ngangingafuni ukuba intombazane endala emfishane enosayizi XS.
Wenzani ukuze uhlale uphilile?
Sengineminyaka engu-14 ngingumuntu ongadli imifino. Njalo ekuseni ngizama ukugijima emoyeni omusha. Ayikho imikhuba emibi, kuhlanganise notshwala, ukudla okufanele. Kukhona ingilazi yewayini, kodwa lokhu kuyinto engavamile.
Ukudla kwakho okujwayelekile kanye nenqubo yansuku zonke
Ekuseni ingilazi yamanzi anolamula noju. Kwasekuseni, i-porridge enoju nezithelo ezomisiwe noma i-cottage shizi. Bese kuba ukudla okulula - isinkwa, i-apula. Kwasemini, imifino, amakhambi noma kwasolwandle. Dinner - imifino namaprotheni. Ngivakashela ijimu izikhathi ezi-3 ngesonto. Ngokuvamile, angenzi inkolo ngokuvumelana. Ngiyaqonda ukuthi ngaphezu kwezemidlalo, ama-anti-cellulite massages, kukhona impilo evamile, umyeni, izingane, ibhizinisi eliyintandokazi. Futhi uma umuntu evumelana nemvelo yakhe, akakwazi ukucabanga ngokuvumelana kuphela. Nakuba lokhu kuyibhonasi enhle kowesifazane!
Kimina, ukuba mncane...
Isimo sokuzethemba kwangaphakathi, injabulo, impilo. Awu, nenjabulo kumyeni wami.
Uzuze malini ngesikhathi ukhulelwe futhi wehla kanjani isisindo ngemva kokubeletha?
Ngazala amadodana amathathu eminyakeni emine. Kwavela ukuthi ngikhulelwe abathathu belandelana, ngagcina ngikhule ngo-23 kilograms. Ukuze ngibuyele esimweni, ngangidla ukudla, ngizilinganisela ngesikhathi, okungukuthi, angizange ngidle ngemva kwamahora angu-18, kanye nokuvivinya umzimba. Ngemva kokuzalwa kwendodakazi yami - ingane yesine - ukuzuza kwesisindo kwakungabalulekile, mayelana ne-5 kg, futhi kwakungenzima kangako kimi. Amakhilogremu angu-2-3 engeziwe futhi manje ngezinye izikhathi avela, ikakhulukazi ngemva kwamaholide oNyaka Omusha.
Wenzani ukuze uhlale uphilile?
Ngingumdansi we-ballet e-Musical Comedy Theatre. Futhi manje sengiyi-choreographer e-Academy of Sports, lapho ngenza khona i-gymnastics enesigqi. Ukugcina ukuvumelana, ngisebenzisa izindlela ezifakazelwe: ukuzivocavoca nokudla.
Ukudla kwakho okujwayelekile kanye nenqubo yansuku zonke
Ngisebenza kakhulu, futhi nginesimiso esimatasa kakhulu, kanye nemithwalo esindayo. Ngezimpelasonto ngizama ukuphumula nje ngithole amandla. Ngokuqondene nokudla, mina, ngangokunokwenzeka, ngidla kancane ngangokunokwenzeka okulimaza ubuhle nempilo. Kodwa ngezinye izikhathi umyeni wami uyangimosha, futhi mina ngokwami ngizonakalisa ngokuthile okumnandi.
Kimina, ukuba mncane...
Indlela yokucabanga. Kukuwe ukuthi ungubani nokuthi ungubani! Izidlo azidlali indima ekhethekile. Ngikholelwa ukuthi umzimba wethu uhlakaniphe kakhulu, futhi udinga ukulalela iseluleko sakhe, futhi uzokutshela umkhiqizo ofanele kanye nesigqi sokuphila esikufanelayo. Futhi khumbula ukuthi amanzi awahambi ngaphansi kwetshe eliqamba amanga. Ngakho ukuvumelana kwangaphandle kuqala ngokuvumelana kwangaphakathi, ngokufaka.
Uzuze malini ngesikhathi ukhulelwe futhi wehla kanjani isisindo ngemva kokubeletha?
Lapho ngiqala ukuba umama, ngangineminyaka engu-24 ubudala. Umzimba omncane, amandla nokukhuthazela. Ngenxa yalokho, ngathola i-15 kg. Bathi uma ulindele intombazane, uba ngcono futhi uvuvuke, mhlawumbe ngiyavumelana nalokho. Kodwa ukwehlisa isisindo kwaba lula. Akazange asebenzise imithwalo ekhethekile, futhi wayesheshe aye emsebenzini, ngisho nangaphambi kokuphela kwekhefu lokuyoteta. Ngengane yami yesibili, angizange ngikhuluphale, ngisho nabangane bami bonke babengazi ngokukhulelwa, njengoba isisu sami sasincane. Ngokufika komntwana wesibili, kuba lula, usuvele wazi ukuthi yini engenzeka nokuthi yini engekho. Mina nendodakazi yami saze sahamba ngendiza sayophumula lapho nginezinyanga ezingu-7 ubudala. Njengoba ngangingakhuluphali futhi ngibukeka ngimuhle, ngaze ngakwazi ukulingisa futhi ngibambe iqhaza emqhudelwaneni wonobuhle lapho indodana yami inezinyanga ezingu-4,5 ubudala.
Wenzani ukuze uhlale uphilile?
Anginaso isikhathi samahhala, mhlawumbe imfihlo leyo? Ngihlala ngibamba iqhaza elibonakalayo empilweni yomphakathi, ukudubula ku-TV, ukukhangisa - konke lokhu akungivumeli ukuba ngiphumule. Thola ingane eyodwa esikoleni, enye enkulisa, imibuthano, imidanso. Ukuphumula nezingane kuyisihloko esihlukile ngokuphelele. Isibonelo, kulo nyaka sahamba ngohambo lwemoto saya eSochi.
Ukudla kwakho okujwayelekile kanye nenqubo yansuku zonke
Ngiyakuthanda ukulala, futhi uma ngithola ithuba lokulala ngaphambi kwesidlo sasemini, ngiyakwenza! Ekuseni emva kokulala, izinqubo eziphoqelekile - ukuhlanza isikhumba, ukugeza, ukhilimu. Anginakho ukudla okukhethekile, konke kuncike ekutheni usuku luqala ngasiphi isikhathi. Kubalulekile ukuhlela izinsuku zokuzila. Umthetho oyinhloko okufanele uwulandele ukuqapha ukudla kwakho kwekhalori, kungabi ngaphezu kuka-1500 ngosuku.
Kimina, ukuba mncane...
Indlela yokuphila esizikhethela yona. Kuwumuzwa wangaphakathi wenduduzo.
Uzuze malini ngesikhathi ukhulelwe futhi wehla kanjani isisindo ngemva kokubeletha?
Ngenyuke ngo-13 kg. Ukwehlisa isisindo ngemva kokubeletha kwakungenzima kimi. Ngangihlala ngihamba, futhi ngomntwana akunakwenzeka ukwenza ngenye indlela!
Wenzani ukuze uhlale uphilile?
Angikaze ngilunge njengoba nginjena. Ukudla okufanele, engizama ukunamathela kukho, kube nomphumela obonakalayo. Yiqiniso, uma ngifuna into embi kakhulu, ngeke ngiziphike lokhu, kodwa ikakhulukazi ngidla ukudla okunempilo ezingxenyeni ezincane izikhathi ezingu-4-5 ngosuku. Ezemidlalo ziyadingeka, kodwa asikho isikhathi esanele salokhu. Kunesikhathi lapho ngangisejimini nomqeqeshi unyaka wonke! Umphumela awubanga isikhathi eside, umzimba waqala ukuqina ezinyangeni zokuqala.
Ukudla kwakho okujwayelekile kanye nenqubo yansuku zonke
Ukudla kwami kwansuku zonke ibhulakufesi, isidlo sasemini nesakusihlwa kanye nama-snacks amabili. Ngichitha isikhathi sami esiningi emsebenzini, futhi kuba nzima kakhulu ukulandelela indlela engidla ngayo lapho. Ukudla ekhaya kulula, kodwa ngizama ukukhetha ukudla okunempilo kungakhathaliseki ukuthi ngikuphi.
Kimina, ukuba mncane...
Ingxenye ebalulekile yokubukeka kwami nomphumela wendlela yami yokuphila.
Uzuze malini ngesikhathi ukhulelwe futhi wehla kanjani isisindo ngemva kokubeletha?
Nginezingane ezimbili, umfana nentombazane. Ngesikhathi sokukhulelwa, ngathola cishe i-12 kg. Ngemva kwenyanga ebelethile, waqala ukwenza i-gymnastics nokwenza umsebenzi wokunyathelisa. Amahora amaningi okuhamba nengane kube nomthelela ekulahlekeni ngokushesha kwamaphawundi engeziwe.
Wenzani ukuze uhlale uphilile?
Ngingumdlali we-ballerina, ngisebenza e-Opera ne-Ballet Theatre. Umsebenzi wami usho ukuba sesimweni esihle somzimba. Inani elikhulu lokuzilolonga nokusebenza lisiza ukubukeka kuhle.
Ukudla kwakho okujwayelekile kanye nenqubo yansuku zonke
Ukusebenza endaweni yaseshashalazini kudinga izindleko eziningi zomzimba, futhi ukudla kulokhu kudlala indima ebalulekile: isidlo sasekuseni esiphundu, isidlo sasemini esigcwele kanye nesidlo sakusihlwa esilula. Ngangivame ukudla kancane, kodwa kaningi. Ukudla inani elikhulu lemifino nezithelo ezintsha, inyama, inhlanzi, imikhiqizo yobisi, ukugwema ushukela, usawoti, amazambane, i-pasta kuyindaba yomkhuba kunokudla okukhethekile kwe-ballerina.
Kimina, ukuba mncane...
Umzimba othonisiwe, isisu esiyisicaba, ubude nesisindo esihambisanayo.
Uzuze malini ngesikhathi ukhulelwe futhi wehla kanjani isisindo ngemva kokubeletha?
Ngenyuke ngo-15 kg. Ngehla emzimbeni ngaphandle komzamo omkhulu, njengoba ngangincelisa futhi ngiqapha ukudla okufanele, kanye nokujima kwasekhaya.
Wenzani ukuzigcina uphilile?
Ijimu, i-yoga futhi ungashosheli kuwena yonke into esuka ekudleni. Njengamanje, angivakashele indawo yokuzivocavoca, kodwa ngizama ukudla kancane. Isisindo asikhuli futhi sigcinwa sijwayelekile.
Ukudla kwakho okujwayelekile kanye nenqubo yansuku zonke
Ukudla kwasekuseni ikhofi. Isidlo sakusihlwa sigcwele, ngizivumela ngokuphelele yonke into. Ukuze uthole isidlo sakusihlwa, itiye, iyogathi noma i-cottage shizi, isaladi. Nisela ngaphambi kokudla. Ngemva kuka-19 ebusuku ngizama ukungadli nhlobo.
Kimina, ukuba mncane...
Angizange ngicabange ngalo mbuzo. Kodwa angicabangi ukuthi kunendaba ukuthi umncane noma cha. Kodwa isimo sengqondo somuntu sithakazelisa kakhulu futhi sibaluleke kakhulu kunesisindo sakhe.
Uzuze malini ngesikhathi ukhulelwe futhi wehla kanjani isisindo ngemva kokubeletha?
Phakathi nakho konke ukukhulelwa kwami, ngathola i-13,5 kg. Ngemva kokubeletha, into enzima kakhulu kwakungekhona ukulahlekelwa isisindo, kodwa, ngokuphambene nalokho, ukuthola isisindo somzimba esilahlekile. Isisindo sami ngaphambi kokukhulelwa sasingu-58 kg, futhi ngemva kokubeletha sasingu-54 kg. Ngokuvamile, ukuncelisa kuhle kakhulu ekusizeni ukulahlekelwa ngokweqile.
Wenzani ukuze uhlale uphilile?
Uma ngikhuluma iqiniso, angenzi lutho nhlobo ukuze ngilondoloze isibalo sami, angiyi ngisho nokungenela imidlalo. Ngicabanga ukuthi konke kumayelana nokuvumelana kofuzo.
Ukudla kwakho okujwayelekile kanye nenqubo yansuku zonke
Ngidla noma yini engiyifunayo! Futhi angicabangi ngokukhuluphala. Angikulandeli ukudla, bengikufuna – ngadla.
Kimina, ukuba mncane...
Ukukhanga kuza kuqala. Ngiyasithanda lesi simo!
Uzuze malini ngesikhathi ukhulelwe futhi wehla kanjani isisindo ngemva kokubeletha?
Ngenyuka cishe ngo-15-16 kg. Kwaba lula kimi ukuncipha, yonke into ngandlela-thile yazihambela yodwa, ngaphandle komzamo omkhulu ngakimi.
Wenzani ukuze uhlale uphilile?
Futhi mina ngokwami bengilokhu ngizacile, kulokhu ngaba nenhlanhla. Kodwa kakade udinga ukuqala ukuya ejimini futhi upompe kancane!
Ukudla kwakho okujwayelekile kanye nenqubo yansuku zonke
Vuka ngo 7am. Ngigeze ngilungise ngivuse ingane ngiphakele ngigqoke ngiyise engadini. Okulandelayo, ngidla isidlo sasekuseni - esimnandi noma esilula. Khona-ke ngingathola ukuphumula noma ngiqale ukwenza imisebenzi yasekhaya. Ngokudla kwasemini, ngidla engangikufuna, akukho ukudla okuqondile. Uma ingane ingekho engadini, qiniseka ukuthi ulele. Kusihlwa sidla isidlo sakusihlwa, sigeze, sibhukude - futhi silale. Ngizama ukulala nendodana yami ukuze silale kahle. Njengomthetho, ngehora le-21 sesivele siphumule.
Kimina, ukuba mncane...
Ukuziqhenya nokufisa ukuba ngcono.
Uzuze malini ngesikhathi ukhulelwe futhi wehla kanjani isisindo ngemva kokubeletha?
Ngakhula ngamakhilogremu angu-15, ahamba ngokushesha okukhulu. Esisindweni esasingaphambi kokukhulelwa, safika ngemva kwezinyanga ezi-3 bese silahlekelwa amanye amakhilogremu angu-12.
Wenzani ukuze uhlale uphilile?
Angenzi umzamo omkhulu, kodwa kusenomsebenzi okufanele wenziwe. Ngakho-ke, esikhathini esizayo esiseduze ngihlela ukuya ejimini.
Ukudla kwakho okujwayelekile kanye nenqubo yansuku zonke
Vuka ngo-7:30 ekuseni kanye nesidlo sasekuseni. Siyadlala, sihamba nendodakazi yethu. Lapho elala, ngizama ukuzinika isikhathi: izifihla-buso, ubuso nezinwele, ukuya ezifundweni zokulungisa izinwele. Uma nginehora lamahhala, ngizama ukufunda.
Kimina, ukuba mncane...
Hhayi ukuzaca okubuhlungu. Umzimba kufanele ube nokugijima, ulingane. Okubalulekile akukhona ukuthi iyiphi inombolo oyibona esikalini, kodwa lokho okubona esibukweni nokuthi uyazithanda yini. Ngaphambi kokudlala ezemidlalo, nginesisindo esingama-51 kg, kodwa ngesisindo samanje se-57 kg ngiyazithanda kakhulu. Ngakho-ke, ukuncika kuyindlela yokuphila ehlanganisa ukudla, ukuvivinya umzimba, kanye ne-cardio.
Uzuze malini ngesikhathi ukhulelwe futhi wehla kanjani isisindo ngemva kokubeletha?
Sekukonke, ngathola 11 kg ekukhulelweni kokuqala, 9 kg kwesibili. Ukwenza kube lula ukulahlekelwa amakhilogremu engeziwe ngemva kokubeletha, udinga ukuqapha ukudla kwakho ngesikhathi sokukhulelwa.
Wenzani ukuze uhlale uphilile?
Ezemidlalo, uhlelo lokudla okunempilo nokudla okufanele kuyangisiza ukuba ngizigcine ngisesimweni esihle. Siyilokho esikudlayo, ngakho ukudla kungu-80% ekwakheni isibalo samaphupho.
Ukudla kwakho okujwayelekile kanye nenqubo yansuku zonke
Ngiya ejimini izikhathi ezi-3 ngesonto. Futhi ngivula isizini ye-cardio manje, ngoba isimo sezulu sihle, lokho sekuyizinsuku ezi-3 zokugijima. Udinga ukukwenza esiswini esingenalutho, kodwa lapho unamandla. Ngakho-ke, ekuseni kakhulu ngehora lesi-7-8 nginesidlo sasekuseni esigcwele, lokhu ukudla okucebile kakhulu kosuku. Ngizama ukuqeqesha amahora angu-2 ngemva kokudla. Uthola ukudla okungu-4-5 ngosuku. Kusihlwa, ngidla ukudla okuqukethe amaprotheni - inkukhu, inhlanzi, izilwane zasolwandle. Yiqiniso, ngendlela efanayo yokuphila, umuntu akufanele akhohlwe ngemithombo eyengeziwe yamavithamini.
Kimina, ukuba mncane...
Umqondo wokuvumelana, kuwo wonke umuntu, u-subjective, ngokunambitheka nangombala. Kimina, ukuba mncane yisimo.
Uzuze malini ngesikhathi ukhulelwe futhi wehla kanjani isisindo ngemva kokubeletha?
Ngesikhathi sokukhulelwa, ngithole okujwayelekile - 13 kg, hhayi ngaphezulu futhi akukho ngaphansi. Isisindo ngemva kokubeletha sahamba sodwa. Kodwa noma kunjalo, nganamathela ekudleni okulungile, futhi akukho ukudla okudliwayo!
Wenzani ukuze uhlale uphilile?
Ukudla okulungile, ukuzivocavoca umzimba, ngokusho kwenhlalakahle yami kanye nezinga lokuqeqeshwa, nginyakaza kakhulu futhi, okubaluleke kakhulu, ngiyazithanda mina! Okubaluleke kakhulu ukuthi uzithande ngalokho oyikho, futhi abanye bazokubona!
Ukudla kwakho okujwayelekile kanye nenqubo yansuku zonke
Njengawo wonke umuntu - umsebenzi wasekhaya, umsebenzi-ekhaya! Kodwa ngesikhathi esifanayo, phuza uketshezi oluningi nokudla okunempilo. Angenqabi zonke izinhlobo zokusanhlamvu okumnandi, amasobho alula, ngoba empeleni kuningi okumnandi nokunempilo. Angihlali ngithule!