Ngingalahlekelwa kanjani isisindo ngesonto?

Konke kuxhomeke kumiphi imigomo ozibekela yona, okungukuthi, kungakanani ufuna ukulahlekelwa isisindo. Uma unquma ukuthi ukulahlekelwa yi-10-20 kg kungaphezu komuntu wangempela, kodwa akuwona wonke umuntu ongakwazi ukufeza imiphumela enjalo, kuphela ngoba le ndlela yokulahlekelwa isisindo ifihliwe ngokucophelela ngabantu abanolwazi, ungumlayenti wethu kuphela - sizoba nokuthile okumele sikhulume ngakho. Ake siqale ngeqiniso lokuthi sizokutshela ukuthi singakanani ukulahlekelwa isisindo ngeviki, noma kunalokho, ukuthi ukulahlekelwa isisindo lokhu kucabangela kanjani.

Izindlela ezidlulele

Esikhathini senethiwekhi esizindeni somphakathi uzothola izindlela ezilula kakhulu zokulahlekelwa kwesisindo se-10-20 kg.

Ukuzila okumile - kusikisela ukuthi ngeke udle noma uphuze izinsuku ezintathu, kuyilapho umbhali oqaphele exwayisa ngobukhulu obuthakathaka kanye nosizi, kodwa ungesabi, kusho umlobi, ngezinsuku ezintathu ngaphandle kwamanzi awuyikufa, kodwa kakhulu .

Ake sibone ukuthi yini, noma kunalokho, ukuthi ungayinciphisa kangakanani isonto ngesonto nokuthi yini okudingeka ukwenze kulokhu.

Ake sithi unesizotha futhi wanquma ukulahlekelwa isisindo ngo-10 kg. Ukucaciswa okuncane: 10 kg? Amafutha, amanzi, imisipha? Wena, of course, uthi fat.

Ngakho-ke, ukushisa ama-1 kg wamafutha udinga ukuchitha u-9,000 kcal, wande ngo-10 bese uthola 90,000 kcal ngesonto. Manje ake sibone ukuthi yini okudingeka siyishise usuku:

I-90 000 yahlukana ngo-7 futhi ithole - 12 857 kcal ngosuku.

Uyazi ukuthi ukulinganisa komuntu ngamunye kwansuku zonke kusuka ku-1,500 kuya ku-2 500 kcal, isibonelo, sinqabe ukudla, futhi kusadingeka silahle 12,000 kcal ngosuku.

1. Ungazijwayela ukuhamba nxazonke bese ushisa 6720 kcal (280 kcal amahora angu-24).
2. Ungagijima amahora angu-14 - 700 kcal ngo-14 - uzolahlekelwa ngu-9,800 kcal.
3. Ungenza futhi amahora angu-20 wokuzivocavoca kwe-aerobic - uzolahlekelwa ngu-9,000 kcal.

Uma zonke lezi zikhetho zingamukeleki kuwe, kuzodingeka sikhethe ezinye izindlela ezizokutshela indlela yokulahlekelwa isisindo ngesonto ngokulahlekelwa kwesisindo esincane kakhulu.

Lahla amanzi

Iningi lesisindo sakho esiningi ngokweqile amanzi aqoqa isikhala se-intercellular futhi welula umzimba wakho kuzo zonke izinkomba. Ngenxa yamanzi amaningi, unesisu sokuvuvukala, se- cellulite nesisu esiswini.

Ukuze ususe uketshezi okwedlulele, shiya usawoti isikhathi sokulahlekelwa isisindo - usawoti ubuya umswakama. Futhi ungene ku-teas yakho yokudla ye-diuretic (kuphela ngaphandle kokushiseka), futhi ngokumangalisa kakhulu, uphuze okuningi.

Ukunikezwa kwamandla

Ukudla kwakho kufanele kudalwe amandla, ukuze umzimba uqale ukukhipha amandla "ekugcineni" kwawo.

Okuqukethwe kwe-caloric yokudla akufanele kube ngaphansi kuka-1,200 - 1,300 kcal, lokhu kungenani okudingekayo ekusebenzeni kwezitho ezibalulekile nezinhlelo. Ngaphezu kwalokho, ukudla okulambile kuholela ekulahlekelweni kwesisindo, okubangelwa ukuthi kuqhumeke emva kokudla kokuqala, kodwa umzimba wokudla umzimba uzothatha isikhathi eside noma kuze kube phakade.

Indlela eyamukelekayo kakhulu yokudla isisindo sokulahlekelwa isisindo ukugcina izimiso zokudla okunomsoco kanye nokuhambisana komkhiqizo. Ungadli izingxenye ezinkulu, udle kaningi futhi omncane - wonke umuntu uyazi lokhu, kodwa ugcine lesi simiso seyunithi. Ungadli inyama ngesinkwa futhi ungahlanganisi nobisi nanoma yikuphi ukudla.

Imikhiqizo enamafutha aphansi - kuyinto encane-ewusizo, ngoba izinto ezifana ne-cottage shizi, ubisi, i- kefir ziqukethe i-calcium, lapho kungabikho amafutha angabikho. Khetha amafutha aphansi namaphakathi, futhi uvimbela amafutha angokwemvelo - imayonnaise, isobho, ukugqoka kanye namasiki.

Ezemidlalo

Indlela engcono kakhulu yokulahlekelwa isisindo ngesonto, amabili, inyanga, futhi ngisho nengxenye yonyaka, inhlanganisela yokudla + yemidlalo. Ukuqaphela lesi simiso, ngeke kudingeke uzibulale, ngoba ukudla kuzokwenzela izidingo zomzimba, futhi ukulahleka kwamandla kuzokwenziwa ngokusebenzisa amakholori emisebenzini yomzimba.

Uma uqeqesha, awupheli nje kokubili amafutha namanzi ngesikhathi esifanayo. Udala izicubu ze-muscle ezothatha isikhundla samafutha emzimbeni wakho. Kodwa ukwakha imisipha, siphinde sibuyele emndenini wokudla, ngoba uma udlala imidlalo awukwazi ukulahlekelwa kuphela ngamafutha, kodwa ulahlekelwe imisipha. Lokhu kuholela ekuhlaleni indlala ngaphambi nangemva kokuqeqeshwa. Futhi, endleleni, izakhamuzi zincoma ukunciphisa isisindo esingaphezu kuka-1-1,5 kg ngesonto.