Mayelana nezindlela ezihlukahlukene zokudla kanye nezindlela zokulahla amakhilogremu amaningi kuningi, kodwa ukuthola ulwazi lokuthi ngokushesha ukululala akulula kanjani, kodwa kunezindlela eziningana eziqinisekisiwe ezizokusiza ukuba usebenzise isisindo.
Ngingasheshe ngilule kanjani ngokushintsha ukudla kwami?
Ngokushesha kufanelekile ukucacisa ukuthi uma umgomo womuntu kungekhona nje ukuba ukhuluphele, kepha ngaphandle kokulimala ekutheni isisindo sempilo sithathe isisindo, kubalulekile ukushiya isu elibizwa ngokuthi "Ngidla konke," ngoba ngokusobala ayisebenzi. Into yokuqala okufanele uyenze ukuze uzuze isisindo ukuguqula ukudla ngokufaka ukudla okuningi okunamaprotheni, ngokwesibonelo, inkukhu, i-turkey, i-buckwheat, imikhiqizo yobisi. Amaprotheni ayadingeka ukuze kube nesisindo somzimba, ngakho-ke kufanele kube ngu-55-65% wokudla kwansuku zonke.
Okulandelayo, kufanele ubuyekeze isikhathi sokudla kanye nenani lokudla okulula ngosuku. Okufanelekile, isidlo sasekuseni siyadingeka emaminithini angu-20-30 emva kokuba umuntu evuka, ihora nesigamu ngemuva kokuba kwenziwe isidlo, bese emva kwamahora angu-2-2.5 kufanele ube nesidlo sasemini. Phakathi kwesidlo sasemini nesidlo sakusihlwa, kudingeka futhi wenze esinye isidlo, okubizwa okuthiwa intambama, futhi ngaphambi kokulala ukuphuza ingilazi yobisi noma i-kefir.
Manje ake sikhulume ngemenyu eyisibonelo, ukunamathela kulokho ongakwenza, ukuthi ungabuyiselwa kanjani ngokushesha, futhi uthole isisindo ngokuphepha. Isibonelo, ukudla kwansuku zonke kungabonakala kanje:
- Isidlo sasekuseni - ushizi we-cottage onoju, izithelo namantongomane, itiye noma ikhofi, isangweji lesinkwa sokusanhlamvu noshizi noma i-ham yemvelo, ibhanana.
- Isinkwa - ingilazi yobisi kanye nesinkwa sokusanhlamvu nesosi, izithelo.
- Usuku lokudla - ingxenye yesobho, irayisi elibilisiwe, isaladi yemifino ngokugqoka amafutha omnqumo , ingxenye yezinkukhu zebele izinkukhu, itiye noma ikhofi nge-dessert, isibonelo, i-ayisikhilimu.
- Isinkwa - i-milkshake noma i-yoghurt, izithelo.
- Isidlo - i-buckwheat ne-turkey nesaladi yemifino, noma amazambane abilisiwe ngezinhlanzi ezithintekayo.
- Ngaphambi kokulala, ingilazi yobisi noma i-kefir.
Imikhiqizo kanye nezitsha ezivumela ukuthi owesifazane nendoda ukuba alulame masinyane kuningi kakhulu, isibonelo, njengendlela yokudla, ungasebenzisa noma yimiphi imikhiqizo yobisi, futhi uhlose, amalenti, ubhontshisi noma izitshalo zemifino. Ngakho-ke, imenyu izoba ehlukene kakhulu, futhi ngeke uhlupheke ngokunamathela kule plan yokudla.
Ukushesha kanjani ukuhamba kahle nabantu abancane, ukwenza imidlalo?
Ukuze uthole isisindo semisipha esivumelanayo, ungakwazi futhi kufanele ufunde ukuqinisa amandla. Ekhaya, owesifazane nowendoda bayothola masinyane emisebenzini yamandla. Amakhwenyana akhuthazwa ukuba enze ukuqhuma, ukudonsa emgqeni, ukuvivinya umzimba ukuze kuthuthukiswe i-biceps ne-triceps ngama-dumbbells, ama-sit-ups.
Amantombazane angazama ukusebenzisa izifundo ezihlukahlukene zevidiyo ngabalobi abanjengoDenise Austin, uGillian Michaels. Imisebenzi enjalo ingenziwa kalula ekhaya, khetha kuphela izifundo ezihlose ukudala isithombe esihle, hhayi ukulahleka kwesisindo, isibonelo, uDenise Austin unenkimbinkimbi enhle kakhulu yokuqeqeshwa, futhi ingxenye yesibili izozinikela ngokuphelele ekuxazululeni le nkinga.
Uma izifundo zevidiyo zingenakwenzeka ukusebenzisa, ungakwazi ukuzimela ngokuzimela njengokuziphakamisa umzimba kusuka esimweni esithandwayo, ukuqhuma, ama-squats anama-dumbbells. Inombolo yezindlela zokwenza umsebenzi ngamunye kumele okungenani ibe ngu-2, kodwa hhayi ngaphezu kwezingu-4, futhi inani lokuphindaphinda lixhomeke esimweni sakho somzimba, ungaqala ngo-5 kuya ku-10, ukwandisa kancane inani labo. Ungakhohlwa ukwelula, ngakho-ke imisipha izothola ngokushesha imizimba emihle. Kwanele ukuqeqesha zonke izinsuku ezingu-3-4 imizuzu engama-30-40, ngakho-ke ngisho nentombazane enomatasa ingaba nesikhathi samakilasi.