Indlela yokulahlekelwa isisindo ngo-20 kg ngenyanga?

Abesifazane abaningi bafuna indlela yokulahlekelwa isisindo ngo-20 kg ngenyanga, kodwa uma bexwayisa ukuthi lokhu akuwona umsebenzi olula. Umphumela ikakhulu kuxhomeke esisisindo sokuqala, okungukuthi, uma izilinganiso zibonisa u-65 kg, bese kuthi ngenyanga ungeke ukwazi ukulahlekelwa ama-kilogram afunayo, kepha amantombazane angama-90 kg nangaphezulu angalindela umphumela onjalo.

Ngingasheshi kangakanani ngilahlekelwa ngu-20 kg?

Ukuncoma ukuba ulahlekelwe isisindo, usebenzisa amaphilisi noma ezinye izindlela ezingavamile, ngeke siphumelele, ngoba ukususa ama-kilogram engadingekile kungonakalisa impilo yakho. Ukuze ufeze umgomo, kuzomele usebenze kanzima, usebenza ezinkomba eziningana ngesikhathi esisodwa. Okokuqala, ukuze ulahlekelwe isisindo ngo-20 kg ngenyanga, udinga ukulandela ukudla, ngoba umphumela uxhomeke ku-70%. Okubaluleke kakhulu umthwalo ongokwenyama, kuyilapho ulungiselela ukuthi ihholo kuyodingeka "ikhahle" ngaphandle kwamandla. Ukuze isikhumba singalahlekelwa ithoni yayo, kutuswa ukusebenzisa izinqubo zezimonyo, isibonelo, ukusikhipha kanye nokugqumisa.

Ukudla okuphuthumayo (ngenyanga) kunciphisa isisindo ngo-20 kg, kusekelwe ezimisweni ezilandelayo:

1. Ukuzila ukudla kuvinjelwe, ngoba ukuziyeka isikhathi eside ekudleni okunciphisa ukudla kudonsa umzimba, kuphazamisa umlando we-hormonal kanye nokuzivikela. Ngaphezu kwalokho, lapho umzimba ungawutholi ukudla isikhathi eside, kunoma yiliphi ithuba elihle, liqala ukuqoqa amafutha endaweni.
2. Zama ukudla izingxenye ezincane, ngoba umsebenzi ukwanelisa indlala, futhi hhayi ukufaka isisu. Ngaphezu kwalokho, kudingekile ukuthi ucabange ukuthi lesi satiety sizwa emva kwesikhathi esithile ngemuva kokudla, ngakho-ke sihlahlele isikhathi eside ngangokunokwenzeka. Isikhathi sokuqala kuyoba nzima ukuvuselela futhi ukulamba kusazoba isivakashi esivamile, kodwa emva kwezinsuku ezimbalwa isisu sizokwehla futhi kuyokwanela lokho okunikezayo.
3. Ukuze ubone esikalini sakho ngaphandle kwe-20 kg ngenyanga, pheka ngokubukezwa okukhulu kwefriji. Kubalulekile ukushiya ushukela nemikhiqizo okuyiyo, futhi ngakho-ke, zonke izidakamizwa ezikhona, amakhemikhali, ama-sweetries, kanye nama-unsweetened futhi kubalo inombolo yesitha 1. "Uhlu olumnyama" luhlanganisa ukudla okusheshayo, ama-sauces esitolo, imikhiqizo esiphelile, amafutha wezilwane, iziphuzo ezidakayo nezidakamizwa. Ngokuvamile, bukela inani lekhalori kulebuli bese uthenga kuphela imikhiqizo.
4. Kubalulekile ukuphuza amanzi amaningi. Qala ekuseni yakho nge-1 st., Okuyinto ezoqala ukusebenza kwe-metabolism. Ngaphambi kokudla isigamu sehora, uphinde uphuze 1 tbsp. Lokhu kuzokhohlisa indlala. Umkhuba wansuku zonke wesikhewu unama-2 amalitha.
5. Ukwenza imenyu yakho, khumbula ukuthi kufanele ibe nemifino nezithelo eziningi, okungcono ukudla okusha. Zinevithamini namaminerali amaningi, kanye ne-fiber, okusiza ukuthuthukisa uhlelo lokugaya futhi ikuvumela uzizwe ugcwele isikhathi eside. Kubalulekile ukudla amaprotheni, okukuyo inyama yokudla, inhlanzi, amaqanda nemikhiqizo yobisi evutshiwe, kodwa kufanele ibe namafutha aphansi.

Manje ukuzama ngokomzimba. Yenza kathathu ngeviki, hhayi okungenani ngokunembile, kodwa uma isifiso namandla uvumela, ungangeza namanje ukuqeqeshwa. Ungakhetha noma yikuphi ukuqondisa kwakho, kodwa empini yokulwa namafutha okubhekwa phambili kunabhekwa njengokuqeqeshwa kwe-cardio: ukugijima, ukuhamba ngebhayisikili, ukugijima, ukubhukuda , njll. Enye indlela enhle ukuqeqeshwa kwesikhashana neseyindilinga. Esikhathini sokuqala, wenza izivivinyo ngokusheshisa nangokunciphisa, kodwa okhetho lwesibili, kukhethwa ukuqeqeshwa okuyisihlanu, okumele kwenziwe kumbuthano ngokuhamba okusheshayo futhi nokuphumula okuncane. Konke lokhu kuzovumela umzimba ukuba ushise amafutha.

Ukuze ulahlekelwe isisindo ngo-20 kg ngenyanga ngaphandle kokuphazamiseka, kunconywa ukuba wenze isimiso sosuku nosuku esicacile, lapho uzobhala khona isikhathi sokuvusa, lapho udinga ukudla bese uya ejimini. Uhlu olunjalo luyoba yisikhuthazo esihle sokungabuyeli.