Izindlela Eziyishumi Zokulwa Nezifiso Zoshukela

Kunezimbangela zomuntu ngamunye noma ezihlangene zokufisa ushukela okuxoxwe ngazo kulesi sihloko. Dlula entweni ngayinye futhi ubone ukuthi ulwazi luyahambisana yini nokudla noma indlela yakho yokuphila. Ukunciphisa Izifiso Zoshukela Akuthathi Imizamo Ye-Herculean noma I-Great Willpower. Ukuqaphela izici zomzimba nezinye eziqhuba izifiso zikashukela kungakusiza unciphise lokho kulangazelela.

1. Yehlisa Ukudla Okunosawoti Nosawoti

Isidingo sikasawoti wokudla ovela emithonjeni yemvelo (sikhuluma ngosawoti olwandle omisiwe elangeni) sincike ezintweni eziningana: ukungabi khona kukasawoti kungabangela ukukhathala, ukukhuthaza ukudla ngokweqile kanye nesifiso samaprotheni ezilwane. Kodwa-ke, ngokutholakala kosawoti olwandle wekhwalithi, i-miso paste, isoso ye-tamari soy, namakhukhamba emvelo, kulula ukudlula umthamo ozwakalayo. Ukoma kanye nesifiso samaswidi yizinkomba ezisobala kakhulu zosawoti oweqile ekudleni.

2. Ukunciphisa inani lamaprotheni ezilwane

Sekuyisikhathi eside umphakathi waseMelika ugxiliswa umqondo “wezinto ezine eziyisisekelo” kanye nenganekwane yokuthi amaprotheni ezilwane kufanele abe yisisekelo sokudla. Ifilosofi yamazambane nenyama njengokuyisisekelo idinga ukubuyekezwa njengoba ucwaningo lukhombisa lokho amaprotheni ezilwane amaningi angaholela kukholoni kanye nomdlavuza wendlala yesinye. Uma amazambane kanye nenyama kuyizinsika ekudleni kwakho, ungase ufune ukunciphisa osayizi bezingxenye (kuye kuma-ounces angu-2-4) futhi udle lokhu kudla izikhathi ezintathu kuya kwezine ngesonto (okuningi) kunokudla nsuku zonke.

3. Ukunciphisa inani lokudla

Ukudla ngokweqile kubangela ukukhathala nokukhathala. Kulesi simo, izikhuthazi ezifana nekhofi noshukela ziba zinhle kakhulu. Ukudla kaningi kuzokusiza ukuthi ulwe nokudla ngokweqile ngomzamo omncane.

4. Yidla kaningi usuku lonke

Izikhawu ezinde phakathi kokudla ziyimbangela evame kakhulu yokufisa ushukela, ikakhulukazi isifiso sokudla ushukela kusihlwa. Ukudla ngokungajwayelekile, uyeka ukusuthisa igazi nge-glucose. Ushukela osegazini lakho uyehla, futhi lapho ekugcineni uqala ukudla, uba nesifiso esinamandla sikashukela. Ukudla okungajwayelekile nakho kuholela ekudleni ngokweqile kanye nesidingo samafutha esikhundleni sikashukela. Izikhathi phakathi kokudla akufanele zibe ngaphezu kwamahora angu-3,5 - 4.

5. Ungadli ngaphambi kokulala

Uma umzimba wakho ugaya ukudla ngesikhathi lapho udinga ukuphumula, uzodinga ukulala okwengeziwe, amaphupho engeziwe, futhi kuzoba nzima kakhulu ukuvuka uqaphile futhi uhlanzekile. Ukulala okuhle okujulile kuyisisekelo sokuphaphama emini. Ukudla ngaphambi kokulala kwenza kube nzima ukuvuka futhi kuholela ekudingeni ushukela noma ukukhuthazwa kwe-caffeine ekuseni. Isidlo sakusihlwa, amahora angama-2,5 - 3 ngaphambi kokulala, kufanele kube lula.

6. Ukuyeka ushukela

Lo mbono ungase ubonakale usobala, noma kunjalo, njengoba uqhubeka nokudla ushukela, amazinga kashukela egazini ehla, okukhuthaza isidingo soshukela owengeziwe, ngakho-ke umjikelezo uyaqhubeka. Nakuba izithelo zinoshukela olula, ukushintshela esithelweni esikhundleni sikashukela kuyisinyathelo esihle sokuqala. Kufanele futhi udle isikhumba sesithelo, njengoba i-fiber ibambezela ukukhuphuka kukashukela egazini.

7. Ukuzivocavoca Okusesilinganisweni Kodwa Okuvamile Kuyadingeka

Ukuzivocavoca kwe-aerobic kwansuku zonke kuzokhuphula ukujikeleza kwegazi futhi kuthuthukise amandla. Ukuhamba ngokushesha, ukugibela ibhayisikili, ukugijima, nokunye ukuvivinya umzimba ngokwemvelo kukhulisa ukuzwela emiphumeleni kashukela. Okungenani izikhathi ezi-5 ngesonto, sebenzisa imizuzu engu-20 kuya kwengu-30 ukuze uzivocavoce okujabulisayo. Zijabulele. Akumele kube umsebenzi oyisicefe.

8. Khulisa Ama-Carbohydrate Akho Emvelo Aphelele

Uma ukudla kwakho kwansuku zonke kuhlanganisa okusanhlamvu (irayisi elinsundu, i-oats, unyaluthi, njll.), imifino (izimpande, imifino enamahlamvu aluhlaza kanye nendilinga efana nethanga, iklabishi, njll.), njengomthombo oyinhloko wokubasa umzimba. isifiso sikashukela sizokwehla ngokuzenzakalelayo. Imifino enoshukela efana nezaqathi, u-anyanisi obilisiwe, ummbila, iklabishi, ama-parsnip, ithanga, njll. ingaba umthombo kashukela wemvelo ekudleni kwakho. Faka nemifino yasolwandle (ukhula lwasolwandle) ekudleni kwakhongenxa yalokho igazi licetshiswa ngamaminerali.

9. Ungayicindezeli Imizwa Yakho

Lokhu akusho ukuthi kufanele ubonise yonke imizwa ephakamayo kuwe - kuphela ebaluleke kakhulu futhi kuphela kubantu abasho lukhulu kuwe. Izifiso zokudla, ikakhulukazi amaswidi, ziyindlela elula yokuqeda imizwauhlobo lokudambisa ubuhlungu. Ushukela ungaba umthombo wenjabulo yenyama, unikeze ukukhululeka kwesikhashana ezinkingeni zengqondo nokucindezeleka. Kodwa-ke, amaswidi anganciphisa amazinga wamandla futhi aphazamise ukucaca kwengqondo, ukuze, ekugcineni, ikhono lokubhekana nezinkinga ezingokomzwelo liwohloke.

10. Ukuqapha ngokumelene “nabacasuli bengqondo”

Kuningi izinhlangano ezinamandla ezingokwengqondo ezihambisana nokudla. Hlala uqaphile uma kuziwa ezihlotsheni, uhambo lokuya kumamuvi, izindawo zokudlela ezijwayelekile, imikhuba yobuntwana, njll.