Ukudla okusheshayo nokunempilo kwesisindo (ngemenyu!)

-Delile

• Imenyu ephelele yezinsuku ezi-3
• Imithetho emi-3 elula yokuthi lokhu kudla kusebenze
• Isisindo Sokuzivocavoca umzimba
• 1. Ukuzivocavoca umzimba
• 2. Ukuzivocavoca okwenziwe kwasendaweni
• Hlola ulwazi lwakho lokudla
• Hlola ulwazi lwakho!

Ukwehlisa isisindo ngokushesha nangendlela enempilo, kubalulekile ukuthi lowo muntu abe nemikhuba enempilo, okufanele ifake phakathi umkhuba wokuzivocavoca umzimba njalo nokwandisa imetabolism kanye nokudla okubuye kuvune ukusebenza komzimba.

Kodwa-ke, kubalulekile ukwazi ukuthi "ijubane" lokwehlisa isisindo lingahluka ngokuya ngesisindo okufanele usinciphise. Imvamisa, lapho isisindo esikwehla kakhulu, kulapho ulahlekelwa khona kakhulu ngesikhathi esincane, ngoba umzimba ubhekene nesikhuthazi esihlukile kunalokho obekujwayele ukwenziwa, yingakho isikhathi esiningi emavikini okuqala okudla isisindo ukulahlekelwa kukhulu.

Imenyu ephelele yezinsuku ezi-3

Ithebula elilandelayo likhombisa isibonelo semenyu yokudla kwesisindo sezinsuku ezintathu:

Isidlo	Usuku 1	Usuku 2	Usuku 3
Ukudla kwasekuseni	I-240 ml ubisi olunamafutha + omelet enziwe ngeqanda elilodwa notamatisi	Izithelo ezingenashukela i-smoothie + 1 col chia soup	I-yogurt ene-skimmed + 1 ikholomu lesobho elisikiwe + izingcezu ezi-2 zoshizi obhakwe ngethisi notamatisi
Isidlo sasekuseni	1 apula + 3 ama-chestnut	Izingcezu ezi-2 zoshizi omhlophe + 1 isitsha se-gelatin	1 ipheya + 3 amakinati
Isidlo sasemini sasemini	I-150 g ye-fish fillet + i-2 col yesobho le-chickpea + isaladi ebilisiwe + izingcezu ezi-2 zikaphayinaphu	I-150 g yesifuba senkukhu + i-2 col yesobho likabhontshisi + isaladi eluhlaza eluhlaza okotshani + 1 iwolintshi	Isobho semifino ne-quinoa + 1 iqanda elibilisiwe + ucezu olu-1 lwekhabe
Isidlo sasemini	I-yogurt e-skimmed engu-1 + ikholomu elilodwa lesobho lefilakisi	Izingcezu ezi-2 zamakhabe + ama-chestnut ama-3	1 inkomishi itiye elingenashukela + omelet yemifino

Ukudla okuthembisa imiphumela esheshayo kufanele kwenziwe isikhathi esilinganiselwe futhi noma yikuphi ukudla kufanele kwenziwe ngaphansi kweso lochwepheshe wezokudla, ikakhulukazi uma umuntu enesifo esifana nesifo sikashukela kanye nomfutho wegazi ophezulu. Bona izindlela zokupheka ezi-5 ze-Crepioca ukuze unciphise isisindo.

Imithetho emi-3 elula yokuthi lokhu kudla kusebenze

1. Ukudla okuvunyelwe: inyama enciphile, inhlanzi, amaqanda, ukudla kwasolwandle, ubisi olunamakhemikhali nokunye, imbewu, amantongomane, imidumba, imifino nezithelo.
2. Ukudla okwenqatshelwe: ushukela, amazambane, ipasta, isinkwa, ilayisi, ufulawa, imayonnaise, ibhotela, uwoyela, uwoyela womnqumo, ubhanana, amagilebhisi, ukwatapheya nenyama esetshenzisiwe efana nesoseji, isoseji, ubhekeni neham.
3. Qala ukudla okukhipha ubuthi emzimbeni ithuthukisa imiphumela, ngakho-ke bona iresiphi enhle kakhulu yesobho le-detox ukuqedela lokhu kudla, kule vidiyo:

Lokhu kudla kungangezelelwa ngetiye zokwehlisa isisindo, njengelamula nojinja noma itiye eliluhlaza, okusiza ukunciphisa ukuvuvukala nokugcina uketshezi, ukuncipha kwesifiso sokudla nokusheshisa imetabolism. Funda ukuthi ungazilungiselela kanjani itiye ukunciphisa umzimba.

Imithi yokukusiza wehlise isisindo, njenge-sibutramine noma i-orlistat, iyindlela, ikakhulukazi lapho ukukhuluphala ngokweqile kubeka impilo yakho engcupheni, kepha kufanele kuthathwe kuphela ngesincomo se-gastroenterologist noma i-endocrinologist, uma kungenjalo, lapho umuthi usuphelile, kungenzeka ukuthi wafaka isisindo futhi.

Isisindo Sokuzivocavoca umzimba

Ukugcwalisa lokhu kudla kunconywa futhi ukuthi ushise ama-calories amaningi kunalawo owadlayo, futhi lokho, ukuvivinya umzimba kuwusizo oluhle kakhulu. Okuhamba phambili yilokhu:

1. Ukuzivocavoca umzimba

Ukuzivocavoca okuhle kakhulu kokunciphisa umzimba yi-aerobic, njengokuhamba ngamandla, ukugijima, ukuhamba ngebhayisikili, ukugwedla noma ukubhukuda. Lolu hlobo lokuzivocavoca umzimba lushisa amakhalori amaningi ngesikhathi esifushane, lulungele ukushisa amafutha anqwabelene, ngaphezu kokuthuthukisa amandla enhliziyo namandla okuphefumula. Kumele zenziwe okungenani imizuzu engama-20, nsuku zonke.

2. Ukuzivocavoca okwenziwe kwasendaweni

Ukuzivocavoca kwe-Buttock kusiza ukwandisa isisindo semisipha, kukuvumela ukuthi ulwe ne-cellulite futhi uthuthukise ukuzethemba. Kepha lokhu kuvivinya umzimba nakho kubalulekile ngoba lapho imisipha ephezulu nephakathi nendawo ibuthakathaka, kungahle kube nobuhlungu emuva, emadolweni nasesinqeni.

Ukuze kutholakale imiphumela emihle, izivivinyo kufanele zenziwe nsuku zonke, futhi ukudla kufanele kube nokudla okunothile ngamaprotheni, njengenyama emhlophe, iyogathi kanye ne-omelet emhlophe yeqanda ngoba bathanda ukwakheka kwezicubu. Yazi okunye ukudla okunothe ngamaprotheni.

Ukuzivocavoca okubili kwama-glutes, okungenziwa ekhaya, nasemizuzwini embalwa, yile:

Isb. 1: Esimeni sokusekelwa okungu-4, izindololwane zakho zihleli phansi, phakamisa umlenze owodwa ngaphezu komugqa wokuphakama kwesinqe. Ukuphakama komlenze kungamasentimitha ayi-10 futhi asikho isidingo sokuphumuza idolo phansi. Yenza amalifti ayi-8 uphumule imizuzwana engama-30. Phinda lo msebenzi izikhathi ezimbili.

Ex 2:Ulele ngomhlane, izandla ezinhlangothini zakho, phakamisa izinkalo zakho phansi izikhathi eziyi-8 zilandelana uphumule imizuzwana engama-30. Phinda ukuzivivinya okufanayo izikhathi ezimbili.

Buka le vidiyo elandelayo bese ubona amanye amathiphu wokwehlisa isisindo ngokushesha:

Hlola ulwazi lwakho lokudla

Thola ileveli yakho yolwazi ngokudla okunempilo ngokugcwalisa lemibuzo esheshayo:

• 1
• 2
• 3
• 4
• 5
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• 7

Hlola ulwazi lwakho!

Qala isivivinyo Kubalulekile ukuphuza amalitha amanzi aphakathi kuka-1.5 no-2 ngosuku. Kepha uma ungathandi ukuphuza amanzi alula, inketho engcono kunazo zonke yile:

• Phuza ijusi yezithelo kodwa ungafaki ushukela.
• Phuza ama-teas, amanzi anamakha noma amanzi akhanyayo.
• Thatha ama-sodas alula noma okudliwayo uphuze ubhiya ongewona utshwala.

Engikudlayo kunempilo ngoba:

• Ngidla isidlo esisodwa noma ezimbili emini ngevolumu ephezulu, ukubulala indlala yami futhi kungadingeki ngidle noma yini enye usuku lonke.
• Ngidla ukudla okunemiqulu emincane futhi ngidla ukudla okucutshunguliwe okuncane njengezithelo nemifino. Ngaphezu kwalokho, ngiphuza amanzi amaningi.
• Njengalapho ngilambile kakhulu futhi ngiphuza noma yini ngesikhathi sokudla.

Ukuze ube nazo zonke izakhi zomzimba ezibalulekile, kungcono:

• Yidla izithelo eziningi, noma ngabe kunguhlobo olulodwa nje.
• Gwema ukudla ukudla okuthosiwe noma ama-cracker agxishiwe bese udla kuphela engikuthandayo, uhlonipha ukunambitheka kwami.
• Yidla kancane konke bese uzama ukudla okusha, izinongo noma amalungiselelo.

Ushokoledi ngu:

• Ukudla okubi okufanele ngikugweme ukuze ngingakhulupali futhi okungalingani ekudleni okunempilo.
• Ukukhetha okuhle kwamaswidi uma kune-cocoa engaphezu kwama-70%, futhi kungakusiza nokuthi wehlise isisindo futhi wehlise isifiso sokudla amaswidi ngokujwayelekile.
• Ukudla okuthi, ngoba kunezinhlobo ezahlukahlukene (ezimhlophe, ubisi noma umnyama ...) kungivumela ukuthi ngenze ukudla okuhlukahlukene kakhulu.

Ukwehlisa isisindo sokudla ukudla okunempilo kumele ngihlale:

• Lamba futhi udle ukudla okungenakuphikisa.
• Yidla ukudla okuluhlaza okwedlulele kanye namalungiselelo alula, afana nosiwe noma aphekiwe, ngaphandle kososo abanamafutha kakhulu nokugwema inani elikhulu lokudla ngakunye.
• Ukuphuza imishanguzo yokwehlisa isifiso sami sokudla noma ukwandisa umzimba wami, ukuze kungigqugquzele.

Ukwenza ukufundwa okuhle ngokudla futhi unciphise isisindo:

• Akufanele neze ngidle izithelo zekhalori kakhulu noma ngabe ziphilile.
• Kufanele ngidle izithelo ezahlukahlukene noma ngabe zinama-caloric kakhulu, kepha kulokhu, kufanele ngidle kancane.
• Amakholori ayinto ebaluleke kakhulu lapho ukhetha isithelo okufanele ngisidle.

Ukufundiswa kabusha kokudla kungukuthi:

• Uhlobo lokudla olwenziwe isikhathi esithile, ukufinyelela nje isisindo osifunayo.
• Okuthile okulungele kuphela abantu abakhuluphele ngokweqile.
• Isitayela sokudla esingakusizi nje kuphela ukufinyelela isisindo sakho esifanele kepha futhi sithuthukisa impilo yakho yonke.

Langaphambilini Okulandelayo