Ifomula Yokuqina

-Delile

• Buyekeza kwe-

UTINA ON ... UKUFANELEKA KOMKHAYA "Mina nendodakazi yami eneminyaka emithathu ubudala siyathanda ukwenza i-video ye-yoga yezingane sindawonye. Ngithola ukukhathazeka lapho ngizwa indodakazi yami ithi 'namaste.'" ABENZI BOKUPHEKA "Cishe yonke iresiphi ingalungiswa Ngisike amanoni kusuka kweresiphi engiyithandayo yesinkwa se-zucchini, futhi akekho owaziyo ukuthi yi-lowfat ngoba imnandi kakhulu. " UKUZAMA INTO ENTSHA "Ngifunde amakilasi afana ne- figure skating, i-water aerobics kanye ne-karate. Ngifunda okuthile okusha ukuze ngiphume endleleni yokufaneleka."

INSELELE KATINA Ngaphambi kokushiya ikhaya eyofunda ekolishi, uTina Beauvais wayephethe amakhilogremu angama-135 aphilile kuhlaka lwakhe olungamamitha ama-5 ubude. “Ngangidla ngendlela efanele njengoba umama wayepheka ukudla okunempilo njalo ebusuku,” kukhumbula uTina. "Kodwa lapho ngiya ekolishi, ukudla okungenampilo kwe-dorm nokuphila kwami ​​okusebenzayo komphakathi kwangenza ngakhuluphala." Kwathi ngonyaka kaTina wesibili ekolishi, umama wakhe washona ngokuzumayo. Lokho kwenza uTina wacindezeleka kakhulu, waphendukela ekudleni ukuze athole induduzo. Ngokushesha, isisindo sikaTina sakhuphuka saba amakhilogremu ayi-165. Uthi: “Ngabona ukuthi ukuphila kufushane kakhulu ukuba ngingakwazi ukudla futhi ngadla ngaze nganeliseka.

Inguquko Yakhe Ngemva konyaka nengxenye kushone unina, uTina wazibona esesithombeni wabe esethatha kabili. "Ngacabanga, 'Ingabe yilokho ngempela engibukeka ngakho?'" Uyakhumbula. "Bengikhulu futhi ngingenasimo. Bengingafani nami."

Uhlelo Lwakhe Lokunciphisa Isisindo Nokuzivocavoca U-Tina waya emhlanganweni we-Weight Watchers ngakusasa. "Umama wami wehlile emzimbeni ohlelweni lwabo, ngakho-ke nginqume ukuluhlola," usho njalo. Emhlanganweni, uTina wathola ukuthi udinga ukunamathela kuma-calories ayi-1,800 ngosuku ukunciphisa umzimba. UTina ubuye wazibophezela ekuzivocavoca amahlandla ama-2-3 ngeviki, wenza imizuzu engama-30 ye-cardio ebhayisekili noma ehamba esitimeleni, nemizuzu engama-20 yokuqeqeshwa kwesisindo esikhungweni sokuzivocavoca esikhungweni.

Ukwenza Impumelelo Yenzeke U-Tina wayephumile endlini yokulala futhi ehlala yedwa, ngakho kwaba lula kuye ukuletha ukudla okunomsoco ekhaya. “Ngangeza ukudla okunamafutha aphansi, okune-fiber ephezulu njengezithelo nemifino ekudleni kwami ​​ukuze ngikwazi ukugcwalisa ama-calories ambalwa,” usho kanje. U-Tina ngezikhathi ezithile wayeziphathisa ukudla akuthandayo, njengoshokoledi, ukuze angazizwa encishwe okuthile.

Ngalokhu kuthuthukiswa kwemikhuba yakhe yokudla, u-Tina wehla cishe amakhilogremu angu-2 ngesonto. "Kwakuthokozisa ukubona izinguquko emzimbeni wami, futhi ukucindezeleka kwami ​​kwaqala ukukhuphuka kancane kancane," esho. UTina wayenesisindo esingamakhilogremu angama-30 lapho eshada nesoka lakhe ngemuva konyaka.

UTina ugcine ngokuncipha emzimbeni iminyaka emithathu, waze wakhulelwa okokuqala. Ngemuva kokuzalwa kwendodakazi yakhe, uTina wayefuna ukwehlisa amakhilogremu angama-20 ukuze abuyele kwisisindo sakhe sangaphambi kokukhulelwa. “Ngalahlekelwa aba-5 kuphela ngesikhathi indodakazi yami iba nezinyanga ezi-3 ubudala,” usho kanje. "Amakhilogremu angu-15 okugcina kube nzima kakhulu ukulahleka - bengizilolonga futhi ngibheka engikudlayo, kodwa inalidi esikalini ayizange inyakaze." Ekhathazekile, waya kudokotela wakhe futhi kwatholakala ukuthi une-hypothyroidism. UTina wanikezwa imishanguzo yokulawula i-thyroid nokuthuthukisa umzimba. Uthi: “Ngilahlekelwe ngamakhilogremu angu-15 okugcina ezinyangeni eziyisithupha,” kusho yena.

U-Tina selokhu waba nenye ingane, futhi ezinyangeni ezine ngemva kokubeletha wayesebuyele kumakhilogremu angu-135, ngenxa yokuzivocavoca kwakhe nokudla okunempilo. Kulezi zinsuku, ukudla kahle nokuzivocavoca kunenhloso entsha, kusho uTina. "Nginamandla engiwadingayo ukuze ngihambisane nezingane zami, okungumvuzo omuhle kunayo yonke."

UHLELO LOKUSEBENZA Ukuqeqeshwa kwesisindo: imizuzu engama-30 / izikhathi ezi-3 ngesonto Ukuhamba, amavidiyo we-yoga noma i-kickboxing: imizuzu engama-45 / izikhathi ezi-4-5 ngesonto

Buyekeza kwe-