Izinsuku ezingama-21 zokuthuthukisa impilo yakho

-Delile

• Izinsuku ezingama-21 zokuthuthukisa impilo yakho

Ukwenza ngcono imikhuba emibi etholakala kuyo yonke impilo futhi engalimaza impilo, kuthatha kuphela izinsuku ezingama-21 ukuhlela kabusha umzimba nengqondo ngamabomu, ukuba nezimo zengqondo ezingcono nokulandela imithetho kuze kube, ngemuva kwezinsuku ezingama-21, zizenzakalela futhi zemvelo.

Ngakho-ke, ukuze impilo yakho ithuthuke ngezindlela eziningi, landela amasu athile alula futhi asebenzayo owasebenzisayo, elilodwa ngosuku, ngaleyo ndlela uthuthukise imikhuba yakho nempilo yakho.

Izinsuku ezingama-21 zokuthuthukisa impilo yakho

Izeluleko ezingama-21 zokuthuthukisa impilo yakho yilezi:

Usuku 1: Isidlo sasemini nedina ngemizuzu engama-20: Kuthatha ubuchopho cishe imizuzu engama-20 ukuqonda ukuthi isisu sakho sigcwele futhi kuphela ngemuva kwalokho lapho sithumela khona umyalezo wokuthi awusadingi ukudla futhi, uvimbela indlala. Ngakho-ke, kufanele kuthathe okungenani imizuzu engama-20 ukuqeda isidlo sasemini noma isidlo sakusihlwa, ukuhlafuna kuthanda le nqubo kancane.

Usuku 2: Yithi cha kwisoda:Isiphuzo esivamile esivamile sinoshukela, ngu-1 kuphela ongaqukatha ama-cubes ayi-10 kashukela, angama-khalori asetshenziswayo ngokuphelele, kepha ngisho nesiphuzo esincane noma esincane asilethi izinzuzo zezempilo, ngaphezu kwalokho ngesikhathi sokudla akufanele uphuze ngaphezu kwe-100 ml amanzi, okungcono.

Usuku 3: Ukudla kwasekuseni okunomsoco: Ukuba nesidlo sasekuseni esimnandi futhi esinomsoco kubalulekile ukunciphisa ukukhathazeka nesifiso sokudla okuthile okumnandi emini. Ezinye izinketho ezinhle: ikhofi elinobisi + isinkwa noshizi + ucezu lukapapaya noma inkomishi encane yeyogathi ene-granola + inkomishi yekhofi, ngezinsuku ezimatasa kakhulu.

Usuku 4: Awekho amasoso enziwe ngomumo: Amasosi afanele kakhulu yilena: i-avocado base, iyogathi nogalikhi, unamathisela i-chickpea kanye nebhotela le-sesame. Amanye amasoso awanconywa ngoba acebile emafutheni, okuthi ngaphezu kokuthanda amafutha esiswini, avale imithambo.

Usuku lwesi-5: Yidla izithelo esikhundleni sokudla okulula okushukela:Isibonelo esihle se-snack isitsha sokusanhlamvu esinocezu lwesithelo. Ungahluka isithelo usuku ngalunye bese ushiya i-apula, ipheya noma ubhanana ojwayelekile. Kancane kancane ujwayela ukunambitheka futhi ube nokukhululeka okukhulu kokudla izithelo nsuku zonke. Yize isithelo sinoshukela, siyindlela enempilo kunanoma iyiphi i-carbohydrate efana nekhekhe noma isinkwa samazambane, isibonelo.

Usuku 6: Phuza izingilazi ezine zamanzi:Ukuphuza izingilazi zamanzi ezi-4 ngosuku kuqinisekisa ukungena kwamanzi futhi kuthambise indle yokugwema ama-hemorrhoids. Ingilazi yokuqala ingaba ngokushesha lapho ivuka, ngesigamu sikalamula ocindezelwe, ingilazi yesibili kufanele ibe cishe ngo-11 ekuseni futhi ingahle ibe namanzi anongwe ngominti, isitrobheli noma ikhukhamba. Ingilazi yesithathu kufanele ibe phakathi ntambama futhi ibe ngeyokugcina ngaphambi kokulala, noma ngabe awomile.

Usuku 7: Yidla isidlo sasemini ngemizuzu engama-25: Ukujabulela isikhathi sokudla nokudla kancane kusiza ngokugaya nokudla kancane. Ngakho-ke amathe akhiqizwa ngobuningi, ukugaya ukudla kulula, uphuza uketshezi oluncane okwamanje futhi udla ama-calories ambalwa.

Usuku 8: Usuku olungenamanzi:Ukususa inyama osukwini olungu-1 ngeviki kuyindlela enhle yokwandisa ukusetshenziswa kwemifino eminingi nokwenza i-detox. Ngalolo suku ungajabulela futhi ungaludli ubisi lwenkomo nezinto zalo. Kuthiwani ngokuzama okuthile okusha? Uke wazama i-quinoa noma i-bulgur? Kuthiwani ngokudla i-asparagus noma i-seaweed? Lokhu kudla kunomsoco kakhulu futhi ukunambitha ukudla okusha kuyinto engakholeki.

Usuku 9: Hamba uhambo lwemizuzu engama-20:Ukuhamba imizuzu engama-20 kuthuthukisa ukusebenza kwenhliziyo, isimo somzimba nengqondo. Cabanga ukuthi kuthatha imizuzu eyi-10 kuphela ukuya, neminye imizuzu eyi-10 ezayo. Uma usuvele uhamba kanye ngesonto, iya ku-2 bese uya ku-3.

Usuku lwe-10: Phuza izingilazi eziyisithupha zamanzi: Ngokwandisa inani lamanzi olifakile ufundisa amathumbu kangcono, isikhumba siba buthambile futhi awuzizwa ulambile kakhulu futhi kwehlisa nengozi yokutheleleka ngomgudu womchamo.

Usuku 11: Ukuhamba:Uma uhamba noma uhamba ngebhayisikili uhamba kakhulu, sebenzisa ama-calories amaningi futhi uthuthukise ukujikeleza kwegazi lakho, uqinise inhliziyo yakho.

Usuku lwe-12: Nciphisa ushukela omhlophe wempilo yakho:Ushukela unama-calories amaningi futhi wandisa ushukela wegazi. Izinketho ezinhle kakhulu ushukela we-demerara, ushukela kakhukhunathi, ushukela onsundu noma i-stevia, kepha njalo ngamanani amancane.

Usuku lwe-13: Hlanza ngaphezulu bese uqaqa kancane:Ukudla okuhlanganisiwe kucebe izithasiselo, udayi nokunambitheka okukugcina isikhathi eside emashalofini esitolo. Indlela yokuphuma ukuhluba okuningi bese uqaqa kancane.

Usuku 14: Lala kahle: Ukuphumula kahle kusiza ukugcina ukugxila nempilo yengqondo, ukugwema ukukhathala nokudla ngokweqile. Ngakho-ke setha iwashi le-alamu ngemuva kokulala amahora angu-7-8.

Usuku 15: Phuza izingilazi eziyi-10 zamanzi:1 ingilazi ekuseni esiswini esingenalutho, izingilazi ezi-3 ekuseni, izingilazi ezi-3 ntambama, ingilazi e-1 ngaphambi kokulala, izingilazi ezi-2 ejimini noma ngesikhathi sokuhamba.

Usuku lwe-16: Yidla ngemizuzu engama-30: Usungadla ngemizuzu engama-25, futhi lokhu kuwukunqoba okuhle! Manje zinike isikhathi sokungeza eminye imizuzu emi-5 ekudleni kwakho. Ukudla ngokuthula kuletha inhlalakahle emphefumulweni.

Usuku 17: Yithi usawoti: Amakhambi anamakha adlula i-laurel, iparsley ne-coriander, ngaphezu kokunciphisa usawoti anika ukuthinta okukhethekile esitsheni sakho futhi enze isidlo ngasinye kube yisikhathi esikhethekile.

Usuku lwe-18: Imicu eminingi empilweni yakho:Ngokudla i-fiber ulawula amathumbu, i-cholesterol ephansi futhi wehlise isisindo. Izinketho ezinhle ngama-oats, izithelo ezingaholiwe, ifilakisi nokhula lukakolweni.

Usuku 19: Zama isobho lokukhipha ubuthi emzimbeni: Isobho elikhipha ubuthi emzimbeni lincane futhi lisiza ekunciphiseni umzimba, linosawoti omncane futhi likulungele ukuthi unganamathiseli unyawo lwakho ku-jackfruit ngesikhathi sedina.

Usuku lwama-20: Akukho kudla okulungiselelwe noma ukudla okusheshayo: Lungisa ukudla kwakho ngokudla kwangempela futhi okuhle kakhulu okunomsoco, futhi ngaso sonke isikhathi gwema lokho okufriziwe, okugcwele ubuthi obukwenza ukhuluphale futhi kubi empilweni yakho.

Usuku 21: Ukudla okuphezulu:Imbewu ye-Chia, i-açaí, ama-blueberries, amajikijolo we-goji noma i-spirulina, ngezinye zezibonelo zokudla okuphezulu okunothe nge-fiber, amavithamini kanye namaminerali, okusiza ukuqedela nokunothisa ukudla.

Zama i-1 ngosuku futhi ushintshe impilo yakho ibe ngcono.