Indlela yokulahlekelwa isisindo ngokushesha kakhulu?

Amafutha ayimvelo yomzimba, ayilondolozela ukusetshenziswa esikhathini esizayo. Ngeshwa, imvelo ikhulelwe ukuthi umzimba wesifazane uqoqa lezi zinqolobane ngaphezulu futhi uzigcinile, kahle, ezindaweni ezingathandeki kakhulu. Ubeka amafutha ngokushesha, futhi kunzima ukuwakhetha kusuka kuye. Ngenxa yalokhu, kubalulekile ukusebenza kanzima futhi ngisho nokusebenzisa inkohliso. Kwenzeka kanjani ukuba ulahlekelwe isisindo ngokushesha ngokushesha, uma umzimba ulahlekelwa maduze ama-carbohydrate namaprotheni, futhi ukulahlekelwa kwesisindo ngokushesha kuzoholela ekutheni umfutho we-muscle nokukhathala ngokweqile? Kulokhu, udinga ukuhlanganisa ukudla nokuzivocavoca. Yiqiniso, ngalezi zinhloso, ungasebenzisa futhi amaphilisi ukulahlekelwa kwesisindo ngokushesha. Noma kunjalo, awukwazi ukuqinisekisa ukuthi bazoba nomphumela emzimbeni wakho nokuthi ngabe uzoba isikhathi eside. Kungcono ukubhekana nezindlela ezibonisiwe nezingenabungozi.

Ukuzivocavoca ukulahlekelwa isisindo

Ungasheshe ulahlekelwe isisindo ngaphandle kokuzivocavoca okufanelekile? Umsebenzi womzimba yingxenye ebalulekile yenqubo yokulahlekelwa kwesisindo, kodwa kuphela okulinganiselwe. Kubalulekile ukukhomba izindawo zakho zenkinga bese usebenza ngokuqondile kubo, ukuze umphumela wokulahlekelwa isisindo uqiniswe, futhi imisipha iqiniswe, ingabi buthakathaka.

Indlela yokulahlekelwa isisindo ngokusheshisa kakhulu nokudla yilelo hlangothi lombuzo. Ngakolunye uhlangothi, ukuqinisa kanjani imisipha nokuzivimbela ukuba bangalandeli emva kokulahleka kwesisindo esiphuthumayo kungenye inkinga. Ngenxa yalokhu kwanele ukuthola ibhola yokuzivocavoca noma ama-dumbbells. Yiqiniso, ungakwazi ukuhambisa umshini bese ulala phansi, futhi ungakwazi ukuphakamisa imilenze yakho futhi uhlale eduze nekhabhinethi. Kodwa mayelana nakho konke okuhlelekile.

Ukuqinisa imisipha yomzimba kuzokusiza ukuguqulwa kwe-banal kwe-press. Kungenziwa ngokumane ngokulala phansi. Uma unebhola lokuzivocavoca, lokhu kuzokwenza kube lula futhi kuhambisane nenqubo. Vele ulale phansi, ubeke izinyawo zakho ku-fitball bese wenza izinyathelo ezifanayo. Uma wenza lo msebenzi, kuyadingeka ukwelula hhayi ngentamo, kodwa ngomzimba.

Ukuzivocavoca okunjalo kungenziwa futhi ngokuhlukahluka okuhlukile. Kwanele ukubhekana nanoma yikuphi ikhabhinethi, noma ishalofu efulethini lakho, futhi ugobe umlenze wakho emadolweni bese uyigwala emuva. Ungasebenzisa futhi ibhola lokuzivocavoca. Kulokhu, ulala emathunjini, futhi kugcizelelwe ezandleni. Izindebe nazo ziyahamba, futhi ngemuva kwethanga kukhula. Futhi uma emabhantshini akho kukhona ama-dumbbells, khona-ke ukuvivinya umzimba kuzosebenza kakhulu. Kwanele ukufaka izandla zakho ngesisindo ngesimo sezinqunu ezinqeni zakho bese ulele phansi, uguqa ngamadolo, uphakamisa izinyathelo zakho phezulu.

Phakathi nalesi sivivinyo, ibhola lokuzivocavoca lizosiza. Sizoyibeka phambi kwethu bese siyifaka bese siyikhulula, noma ungakwazi nje ukuhlala phansi endaweni ye-lotus bese ubeka izintende zezandla zakho ngaphambi kwakho, usakaze izingxube zakho ezinhlangothini. Umphumela uyafana - umphumela emisipha yezandla nesifuba.

Ukuzivocavoca kungenziwa ekhaya, futhi ungasebenzisa izinsizakalo zomqeqeshi noma iqembu lezemidlalo. Kodwa akudingeki uhlukumeze uqobo futhi uzinake ukudla okunomsoco usuku lonke. Impendulo yombuzo othi "kanjani ukulahlekelwa isisindo masinyane" iwubucayi. Lezi zinyathelo, uma zilandelwa kahle, zizosiza ukuba zilahlekelwe ku-5 kg ​​ezinsukwini eziyishumi. Noma kunjalo, kubalulekile ukugxila emphumela wesikhathi eside. Indlela esheshayo yokulahlekelwa isisindo akulula ukuthola, kodwa kubalulekile ukugcina umphumela wayo isikhathi eside.

Ukudla okunomzimba wokulahlekelwa isisindo

Kungani abesifazane bengasebenzisi isifiso sokulahlekelwa isisindo ngokushesha: ukuzishiya amaswidi akho ozithandayo ekuphikeleni okuphelele ukudla. Kubalulekile ukukhumbula amabhokisi amabili ebalulekile, ngaphambi kokuqhubeka nokubhujiswa okusheshayo kwamafutha:

• ngokungondleki, amafutha azobuya futhi athathe abangane bawo nawo, ngakho kubalulekile ukuhambisana nokudla kungakhathaliseki ukuthi ufisa ukulahlekelwa isisindo;
• Ukudla okuqinile kunomphumela wesikhathi esifushane, futhi umphumela wabo uzothinta kakhulu ukutholakala kwamavithamini, hhayi kunani.

Nokho, ukukhumbula lokhu, ungasusa ngokushesha isisindo esiningi ngokweqaphela imithetho ethile elula yokudla.

1. Kubalulekile ukukhipha ekudleni konke okunamafutha, okuthosiwe kanye nofulawa. Awukwazi ngisho nokudla isinkwa. Ungakwazi ukuthenga isinkwa sokudla, kodwa awudingi ukuwahlanganisa izikhathi eziningana ngesidlo ngasinye.
2. Kubalulekile ukwehlukanisa ukudla kokungenelela ngezindlela eziningana. Kumele udle okungenani ukudla okuyisine ngosuku ezinxenyeni ezincane.
3. Mayelana nama-servings kudingeka futhi anakekele. Kufanele ukwehla ngokusho kwesifiso sakho sokulahlekelwa isisindo.
4. Ukunambitha, okujwayele ukujwayela, nazo zonke izinhlobo zamafutha kanye nama-carbohydrate afana nama-pechenek namaqebelengwane, kufanele kuthathelwe izithelo eziwusizo zokudla, izithelo kanye ne-yogurt.
5. Ngokuvamile, udinga ukuhlola ngokucophelela ukudla kwakho. Ukudla okuhlukile kuzosiza ukulahlekelwa isisindo ngokushesha futhi ngempumelelo. Ngaphezu kokufaka izitsha ezigcoziwe ngamabele abilisiwe futhi kuphekwe, kubalulekile nokushiya izinhlobo ezinamafutha amaningi, ukuhlanganisa amazambane ngenyama, inyama ne-vermicelli, kanye nenhlama nemikhiqizo yenyama. Lokhu kungukuthi, esikhundleni samazambane othosiwe siyadla i-buckwheat ephekiwe, esikhundleni se-pasta njenge-side side kuya esibelethweni esibilisiwe, sikhonza ama-peas nelayisi abilisiwe.
6. Amasobho, ama-broth, ama-porridges azoba usizo. Ama-broth kuphela ayakhethwa hhayi inyama, kodwa imifino noma amakhowe. Ungadla umhluzi wezinkukhu, ngeke ube yingozi futhi kuzosiza ukugaya, kepha kufanele kube ne-vermicelli namazambane okungenani, kungcono ukwengeza i-pepper yesiBulgaria ne-tomato.
7. Ama-teas nama-juice azoba, njengoba akunakwenzeka, ngendlela. Okuwusizo kakhulu njengento yokuphuza itiye lokulahlekelwa isisindo nge-addition ye-ginger impande, i-mint, uju ne-lemon. Okuwusizo kakhulu kuyoba yi-herbal teas enhlanganisela ye-wort yase-St. John, i-oregano, i-linden ne-thyme. Isiphuzo sokuphuza isiphuzo sizosiza ekubhekaneni nomzwelo wokulamba. Kodwa kusukela ekhofi ngezikhathi ezinjalo kungcono ukwenqaba.