Akunandaba ukuthi kungani isisindo esingeqile sasiyi-20 kg, kubalulekile ukuqonda ukuthi ungabeka kanjani kabusha. Uma ucabanga ukuthi amamentimitha angaphezulu "awazange anamathele" emzimbeni ubusuku bonke, kuzodingeka uhlasele umzabalazo omude futhi ungalindeli umphumela osheshayo. Indlela yokulahlekelwa isisindo ngama-kg angu-20, izobekwa kulesi sihloko.
Ungakwazi kanjani ukulahlekelwa isisindo ngo-20 kg?
Kubonakala sengathi kuthiwa kakade kuningi futhi kucacile ukuthi udinga ukubuyekezwa ukudla kwakho futhi ukwandise umsebenzi wezimoto, kodwa ukuthi yini okumele uyithathe, ngokucacile akuwona wonke umuntu. Okokuqala, wehlisa ikhalori okuqukethwe kokudla kwakho. Uma ucabanga ukuthi amadoda adinga u-3000-4000 Kcal ngokuphila okuvamile, ne-2500-3000 Kcal yabesifazane, bese unciphisa lesi sibalo ngo-500 Kcal kuphela futhi akhula ukulahlekelwa amandla, ungaqala inqubo yokulahlekelwa isisindo. Ungakwazi ngisho ukungena ezibalweni ezijulile zezibalo bese ususa kuphela ekudleni noma ukhawulele imikhiqizo engeyona into yokulahlekelwa isisindo - amafutha kanye ne-high-carbohydrate.
Lokhu kusho ukuthi kuzodingeka ulahleke ukupheka, ukupheka, amaswidi, inyama enamafutha, amafutha, imikhiqizo eqedwe isigamu, ukudla okusheshayo kanye neminye imikhiqizo ekupakethe okufakwayo ngezingxenye zamakhemikhali ezikhona. Emanzi futhi ebukhali etafuleni akuyona indawo. Kodwa-ke, inani lamaprotheni ekudleni kufanele landa. Nsuku zonke, ukudla okulodwa noma kokubili kufanele kube nenyama noma inhlanzi ephekwe nge-steamed, ebilisiwe noma ibhaka. Ngaphezu kwalokho, kubalulekile ukufaka ekudleni ubisi omuncu nemikhiqizo yobisi, kanye nokudla okusanhlamvu, okucebile ama-carbohydrate amaningi.
Kulokhu, ama-carbohydrate anconywa ukuba adliwe engxenyeni yokuqala yosuku, futhi kungcono kakhulu ukuqala nabo usuku, isibonelo, ukupheka iphariji lekusasa. Phakathi kwamathiphu wangempela mayelana nokulahlekelwa isisindo nge-20 kg, ungakhetha lokhu - ukuthuthukisa imenyu ngokudla okunefayibha. Lezi yizithelo nemifino ezohlanza amathumbu nokuvimbela ukuthuthukiswa kokuqothulwa. Yilezo okufanele zisetshenziswe njengama-snacks esikhundleni se-buns nama-sandwich. Imifino ingahlanganiswa nenyama, futhi izithelo zombili zisesimo esihlanzekile, futhi zipheke zivela e-jelly, futhi ziyasiza ekubhaka, ikakhulukazi ama-apula kanye neqoma. Akufanele uphuze amanzi uma usomile, kodwa njalo. Ukubeka ekuseni etafuleni amandla angama-litre angu-2-3 nangosuku lokuphuza kuso, uzama ukungena lutho kusihlwa.
Ukudla, okwenza kube lula ukulahlekelwa isisindo ngo-20 kg
Kumele ngithi ngokushesha ukuthi akukhona ngokudla okuqondile. Ungadla konke, kodwa ngesikhathi esifanayo ucabange, kuzohamba ukuze kuzuze umzimba, noma cha. Ukubulawa yindlala nganoma yisiphi isimo akunakwenzeka, kepha futhi nokudla ngokweqile, ngakho-ke kudingekile ukuba uhlale etafuleni izikhathi ezingu-6-7 ngosuku futhi usebenzise ukudla ezinxenyeni ezincane. Yebo, ngeke kube lula, ngaphandle kokulahlwa ngokugcwele kwesisindo esiningi kuzoqala kuphela ngemva kwezinsuku ezingu-21. Lokhu kuyoba impendulo yombuzo kulabo ababuza ukuthi ungasheshe ulahlekelwe isisindo ngo-20 kg. Yiqiniso, ukudla iqabunga elilodwa leklabishi lingakwazi ukulahlekelwa isisindo ngokushesha, kodwa lapha kukhulunywa ngendlela yokufeza lokhu ngaphandle kokulimaza empilweni nokuhlanganisa umphumela.
Kungemva kwezinsuku ezingu-21 kusukela ekuqaleni kwenqubo yokumisa ukuthi imvelo izovuselelwa ngokuphelele