Isibeletho esibi nesisindayo kuyinkinga yenani elikhulu labesifazane, kodwa ungakwazi ukubhekana nalo ngaphandle kosizo lomuntu. Amafutha avela kule ndawo ahamba kancane, ngakho imiphumela iyatholakala kulabo abasebenza ngempela. Kunezimiso eziningana eziyisisekelo mayelana nendlela yokuhlanza isisu esikhulu ekhaya. Ukufeza umphumela, indlela ehlanganisiwe ibalulekile, okungukuthi, kuzodingeka isebenze ngezindlela eziningana.
Indlela yokususa ngokushesha isisu ekhaya - imithetho yokudla
Udinga ukuqala ngokubuyekezwa kwesiqandisini kanye nezinguquko ekudleni . Lokhu kubaluleke kakhulu, ngoba umphumela wokulahlekelwa isisindo ngamaphesenti angama-70% kuncike kokudla okunomsoco. Okokuqala ulahle konke okumnandi, okuvundile, okunamafutha, nosawoti nokubhema. Ukudla kwe-caloric kuvunyelwe. Ungakhohlwa ngezingozi zokuphuza utshwala nezidakamizwa.
Ukuze ususe amafutha esiswini ekhaya, landela le mithetho:
- Yidla njalo nangezingxenye ezincane. Kuhle kakhulu uma kunokudla okunye okubili ngaphandle kokudla okuyisithathu okuyinhloko.
- Ukudla kwasekuseni kufanele kube isidlo esanelisayo kakhulu futhi esicindezelayo. Ngoba kufanelekile ukukhetha ukudla okucebile kuma-carbohydrate elula.
- Ukuze uthole imenyu yakho, khetha imifino, izithelo, inyama enomzimba, inhlanzi, okusanhlamvu nemikhiqizo yobisi omuncu . Zibapheke kangcono ukuze umbhangqwana, kuhhavini, kanye ne-stew bese upheka.
- Ukuze uthole isidlo sakusihlwa, kungcono ukukhetha imikhiqizo yobisi obubi noma isaladi elula yemifino.
Kubalulekile ukulondoloza ukulinganisela kwamanzi emzimbeni, okubalulekile ukulahlekelwa isisindo. Ngosuku udinga ukuphuza okungenani ama-2 amalitha kagesi.
Ukuzivocavoca ukukhipha isisu ekhaya kanjani?
Kubalulekile ukudlala imidlalo njalo futhi okungenani kathathu ngesonto. Isikhathi sokuqeqesha singama-40-60 amaminithi. Kufanele uqale ngokufudumala, okungcono ukuthi ukhethe i-cardio. Ukuzivocavoca ngalunye kwenziwa ngezinqola ezingu-3 zezikhathi ezingu-20-30.
Ngingakuhlanza kanjani isisu ekhaya ngezivivinyo:
- "Izikhali" . Themba ngemuva futhi uphakamise imilenze yakho kancane phansi. Ingabe ukuxuba nokuzalanisa imilenze, njengokungathi kuyisisindo.
- "Umkhumbi" . Thatha ukugcizelela amanga. Ngokunye, ugobe imilenze emadolweni bese uwadonsa esifubeni. Ungadonsela amadolo emahlombe ahlangene.
- Ukuphikisana . Ukuze usebenze wonke ucindezela, kunconywa ukuthi wenze ukuphinda kabili. Themba ngemuva kwakho bese ucindezela isisindo sakho phansi. Gcina izandla zakho eduze kwezindlebe zakho, bese uguqa ngamadolo. I-Exhaling, phakamisa iminyango engenhla kanye nemilenze ndawonye namazinyo.