I-Strange njengoba ingase izwakale, kodwa ngokuvamile umbuzo wokuthi intombazane ishesha kanjani isisindo ngesonto ibalulekile kakhulu, futhi izakhamuzi zithi ngokuvamile kunzima ukukwenza kunokuqeda amakhilogremu engeziwe. Kodwa, ukusebenzisa ngokuncomekayo amathiphu anikezwe ngezansi, owesifazane angathola amafomu afisayo futhi abe ngumnikazi wesibalo esicinile, kodwa esingenamandla kakhulu.
Kungakanani ukuzitholela isisindo intombazane encane?
Ukuze uthole isisindo, uma une-metabolism esheshayo, futhi uyigcine, kufanele uhambisane nokudla okhethekile. Isisekelo salolu hlelo lokudla okunomsoco silula, okokuqala, udinga ukudla inani elikhulu lokudla eliqukethe amaprotheni, futhi okwesibili, kufaka phakathi izitsha zokudla lapho kuningi okuthiwa ama-carbohydrate aphansi. Le mikhiqizo ihlanganisa amantongomane, isifuba sezinkukhu, isinkwa sonke sokusanhlamvu, i-macaroni kusukela kolweni kakade, irayisi ensundu, imikhiqizo yobisi. Ukuze unikeze umzimba ngesamba esifanele samafutha, ungadla ama-avocada, engeza amafutha omnqumo ezitsheni ezishisayo kanye nama-saladi yemifino.
Imfihlo yesibili yokwenza ngokushesha isisindo ilula nje, kubalulekile ukushintshela kokudla okuncane. Okufanelekile, ukudla kwansuku zonke kufanele kuhlukaniswe ukudla okungama-5-7, okugcina okumele kwenziwe ngaphandle kwamahora amabili ngaphambi kokulala. Qala usuku ngokudla kwasekuseni, kulandelwa ukudla kwasemini, kwasemini, kusihlwa kwentambama, isidlo sakusihlwa nokudla okuhlwa. Ngesikhathi sidlo ngasinye, ungakwazi futhi kufanele udle kokubili ukudla kwamaprotheni kanye nalawo izitsha eziqukethe ama-carbohydrate amancane. Isibonelo, ibhulakufesi ingaba ne-cottage shizi noju, isilwane sesinkwa se-cereal kanye nengxenye yeshizi, ne-banan noma i-orange. Khumbula ukuthi kubalulekile ukuqapha okuqukethwe kwekhalori yenani lokudla kwansuku zonke, kufanele kube phakathi kuka-2000 kuya ku-2500 kcal. Futhi njengendlela yokudla, usuku noma kusihlwa, amantongomane nemikhiqizo yobisi, ngisho nalawo okumnandi njenge-ayisikhilimu, aphelele.
Ukuthola isisindo ngokushesha, owesifazane kufanele alalele futhi aqeqeshe amandla emzimbeni wokuzivocavoca. I-cardiotagings inconywa ukuba isetshenziselwe kuphela njengesengezo, isikhathi esiyinhloko esinikezwe ama-squats, ukuqhuma-ups nokusebenza kuma-simulators. Ukwenza izikhathi ezingu-2-3 ngesonto, intombazane ayikwazi ukuzuza ubuningi besisindo kuphela, kodwa futhi ingumnikazi wesibalo esicindezelayo nesithandekayo. Yiqiniso, ngeke isebenze ngesonto, kodwa emva kwezinyanga ezingu-1-2 uzokwazi ukubona imiphumela yokuqala.