Izakhamuzi ziye zakha uhlu lwemithetho esiza ukuqeda isisindo esiningi, ukuqinisa impilo. Ukuze uzuze imiphumela, kubalulekile ukuxazulula inkinga ekhona ngendlela eyinkimbinkimbi, okungukuthi, shintsha umsoco, qala ukudlala ezemidlalo nokusebenzisa izinqubo zezimonyo.
Imithetho yokudla yokulahlekelwa isisindo
Izakhamuzi zithi ukulungisa amaphutha we-figure, ngaphandle kokwenza izinguquko ekudleni kwabo, kunzima. Umphumela wokunikezwa kwamandla kuxhomeke ku-70%. Okokuqala, udinga ukunciphisa okuqukethwe kwekhalori yemenyu yansukuzonke kuya ku-1200 kcal, kodwa kungcono ukwenza ukubalwa komuntu usebenzisa amafomula akhethekile. Isigaba esilandelayo yisibuyekezo sefriji, lapho okudingeka khona ukususa amafutha, usawoti, ukubhema, okumnandi, ukudlala kanye neminye imikhiqizo eyingozi. Ngaphezu kwalokho, cabangela imithetho eyisisekelo yokulahlekelwa isisindo:
- Yidla ukudla okuncane ezinxenyeni ezincane. Lokhu kubalulekile ukugcina izinga lokunciphisa umzimba, ukugcina umthamo wesisu nokuthuthukisa ukumuncwa kwezakhi.
- Umthetho olandelayo wukuthi isidlo sasekuseni sinesibopho futhi imenyu kufanele isekelwe ekudleni okucebile ama-carbohydrate okuyinkimbinkimbi (50% yenani eliphelele). Kumele kube khona amaprotheni.
- Ukudla kokugcina kufanele kwenzeke kungakapheli amahora amathathu ngaphambi kokulala. Isinqumo esifanele singukudla okulula, isibonelo, inhlanganisela ephelele - imifino namaprotheni. Uma emva kwesikhashana sekulalelwa, khona-ke kuvunyelwe ukuphuza ingilazi ye-kefir.
- Imithetho yokulahlekelwa isisindo kusho ukusetshenziswa kokudla okunefiber : imifino, izithelo kanye okusanhlamvu.
- Ukudla kufanele kube okuhlukahlukene, okunciphisa ingozi yokuphazamiseka, nokusetshenziswa kwemikhiqizo eyingozi.
- Kuvinjelwe ukusebenzisa ukupheka imikhiqizo yokupheka, ukukhetha izindlela ezengeziwe zokupheka.
- Omunye umthetho - Kunconywa ukuba uhambisane nombuso othile, udla ukudla ngesikhathi esifanayo, okuzokwenza ngcono inqubo yokugaya futhi kuphuthumise umzimba.
- Uma ufuna ngempela ukudla ngaphambi kokulala, kuyanconywa ukuba uphuze ingilazi ye-fat-fat kefir.
Indlela yokulahlekelwa isisindo kahle ngaphandle kokulimaza empilweni?
Ukwandisa isimo sezempilo, bheka izinga elifanele le-BIO. Lokhu kubalulekile ukugcina impilo nokuqala izinqubo zokulahlekelwa kwesisindo. Uma wenza imenyu, phawula ukuthi amaphesenti angu-30% ama-khalori kufanele abe amaprotheni, ngakho-ke isisindo esingu-1 kg kufanele sibe yi-1.5 g. Iningi lokudla yi-carbohydrate - 60%. Iningi lale mali kufanele libe yi-carbohydrate enzima. Akunakwenzeka ukuba unqabe ngokuphelele amafutha futhi ubungakanani bawo akumele kudlule u-10%. Ukudla okuwusizo, ukudla okunomsoco nokulahlwa kokudla okulimazayo kuyisihluthulelo sempumelelo kubantu abafuna ukunciphisa umzimba.
Umthetho wePlate for Loss Weight
Abantu abaningi bacabanga ngemigomo eyisisekelo ye-dietetics eyinkimbinkimbi, ngakho-ke uhlelo olulula luhlongozwa - ukudla kwepuleti eyodwa. Okokuqala, hamba esitolo bese uthenga ipuleti flat, okufanele ibe nobubanzi obuyi-20-25 cm. Izitsha zokuqala ungasebenzisa isitsha esijulile ngobukhulu obufanayo. Ukudla "ipuleti yokulahlekelwa isisindo" kulula futhi akunakho ukulinganiselwa okuqinile, into esemqoka - isabelo esisodwa akufanele sibe ngaphezu kokuthi umthamo uhlanganiswa kangakanani.
Ngokomthetho, hlukanisa isidlo zibe yizigaba ezine ezilinganayo, lapho kukhona amaprotheni kanye ne-carbohydrate ukudla, imifino nezithelo. Kudingeka ukhethe ukudla kokudla okuqukethwe okuphansi kwekhalori yokudla. Qinisekisa ukuthi udla izinhlobo ezinamafutha aphansi enyama nenhlanzi, kanye nokudla okuqukethe ama-carbohydrate anzima. Omunye umthetho - ungabandakanyi ekuhlinzekeni kwemikhiqizo yobisi omuncu, kodwa awukwazi ukuphuza ngaphezu kwe-2 tbsp. Sebenzisa ukudla emaqenjini amancane.
Ukuphuza umthamo wokulahlekelwa isisindo
Amanzi kubalulekile ekuphileni komuntu kanye nempilo. Uma ungalondolozi ibhalansi yamanzi, akufanele ubaleke ekulahlekeni kwesisindo esifanele, njengoba kubalulekile ekusebenzeni kwezinqubo zokuhlanza umzimba nokuhlanzwa komzimba. Ukujwayelekile kwamanzi nsuku zonke, ngokusho komthetho, yi-2-2.5 amalitha. Ivolumu ephelele kufanele ihlukaniswe ngezigaba ezilinganayo futhi isakazwe nsuku zonke. Udinga ukukhetha amanzi ahlanzekile amaminerali ngaphandle kwegesi noma ithambile. Imithi yamanzi yokulahlekelwa isisindo ibonisa ukusetshenziswa kwe-1 tbsp. uketshezi ekuseni ekuseni esiswini esingenalutho, kanye nengxenye yehora ngaphambi kokudla okuyinhloko.
Iseluleko sezinyamazane - indlela yokulahlekelwa isisindo kahle?
Ngaphandle kwezincomo ezixoxwe ngenhla, kunezimiso eziningana ezizosiza ekufezeni imiphumela emihle. Ezimweni zokuqala, thola idayari, lapho upende imenyu bese ubukela imiphumela. Ukubusa kwezinto zokudla - ungaphazanyiswa ngenkathi udla ukukhuluma noma i-TV, ngoba awukwazi ukubheka ukuthi kuzodliwa kanjani ngokuvamile. Kubalulekile ukuzama ukuhlafuna yonke into yokudla isikhathi eside ngangokunokwenzeka.
Kubonakala ukuthi umuzwa we-saturation ulandela emva kwemizuzu engu-20. ngemuva kokuqotshwa kokuqala. Imithetho yokulahlekelwa isisindo ithi udinga ukuyeka uphuzo oludakayo futhi, ikakhulukazi, kusuka kuma-cocktails ahlukahlukene kanye nama-liqueurs. Utshwala akuyona nje i-kilojoule kuphela, kodwa futhi kubangela ukuvuvukala. Esikhathini esitolo, kufanele uhambe nohlu, ukuze ungathengi lutho olungenakuqhathaniswa futhi oluhle . Akunconywa ukusebenzisa okuningi kwezinongo, ngoba zibangela ukudla.
Imithetho eyisisekelo yokulahlekelwa isisindo ngaphandle kokudliwayo
Uma ungafuni ukuguqula ngokujulile ukudla, bese uthatha amathiphu ambalwa. Ukuqinisekisa ukusetshenziswa kwama-kilojoule, udinga ukudlala ezemidlalo uphinde uhole impilo esebenzayo. Imithetho yokulahlekelwa isisindo ihlanganisa ukusetshenziswa kwezinqubo zezimonyo, isibonelo, ukugoqa nokwehlisa umzimba. Kufanele zigcinwe njalo. Sebenzisa isidlo esincane ukuze udle, okuzokwehlisa isabelo. Okubaluleke kakhulu ukulala kwesisindo, ngakho-ke umuntu kufanele alale amahora ayisishiyagalombili ngosuku. Uma kungenalo ukulala, ukunyuka kwenyama kuyanda, futhi lokhu sekuyindlela eqondile yokudla ngokweqile.