Njengoba ufunda lesi sihloko, cishe ufuna ukulahlekelwa isisindo. Kodwa-ke, ake sibone ukuthi umehluko phakathi kwemibono yokushisa kwamafutha nokulahlekelwa isisindo. Cabanga ucabanga (ngisho ubone uma uvale amehlo akho) ukuthi unomhlwama we-aspen, imilenze emincane, izintambo ezinwebekayo, yinto eyodwa nje evimbela ukuba bangaboni abantu ababazungezile - ungqimba lwamanhla abafihlekile kuwo.
Ngakho, ukulahlekelwa isisindo, mhlawumbe, inqubo uma uhlala ekudleni, isibonelo, kusuka ku-buckwheat ne-kefir. Ukukhuthazela nokuhlupheka kwezinsuku ezingu-3-4, bese uqala ukuzizwa ugula, futhi uqalekisa wonke "omncane" wezwe. Ekugcineni, ngemuva kokuwa, wagijima kuzo zonke izinto ezitholayo futhi awutholi nje kuphela lokho owehlile, kodwa lezo zilogram ezazingekho ngaphambili. Kodwa ukushisa okunamafutha kuyisimo esinomqondo esinqunyiwe futhi esiqaphelayo samafutha aphansi ngaphansi kwesikhumba. Ukuze uthole ukushisa okunekhono, kudingeka ube nalokhu:
- isisusa;
- uhlelo (olubandakanya imisebenzi yomzimba nokudla);
- amakhono wokwenza izilinganiso (izilinganiso, izilinganiso zezintambo, imilenze, isikhumba).
Ukugqugquzela kufanele kube nokuthile okuphawulekayo nesikhathi eside. Wena, ngokwesibonelo, ungenza "i-podtravlivat" ngokwami ngigqoke isithombe sedeskithophu sesithombeni sakhe (umlingisi, umdlali, njll) ngesithombe esihle kakhulu. Uma ubheka injabulo yomunye umuntu, ufuna ukuba nesinye candy.
Lolu hlelo luzokutshela indlela yokusheshisa ukushisa kwamafutha, ngoba kufanele ubhale phansi hhayi izinhloso kuphela kodwa futhi nempumelelo. Isu sakho kufanele sigcine irekhodi lamakhalori, ngokushisa kwamafutha, kufanele kube nokwehluleka kwe-20%. Okungukuthi, sidla okungaphansi kuka-20% kunalokho esikuchithayo. Sizobhekana nokudla ngokuqondile.
Ukunikezwa kwamandla
Ukudla kuyingxenye yohlelo oluvuthayo lwe-fat you will have to do on your own home. Okokuqala, asivumeli ukuthi umzimba wehle kakhulu. Ngenxa yalokhu, ukudla okuyingxubevange kusetshenziswa - ukudla kuka-6-7. Hlukanisa konke okudlayo ku-7, thola izingxenye eziningana futhi ezincane.
Okwesibili, ukuvutha kwamafutha (okushoyo-ukuma) amaprotheni kuyadingeka. Uma ungayidli ngesilinganiso esifanele, umzimba wakho, ngokuntuleka kwama-calories, uzoqala ukukhipha iphrotheni kusuka emisipha. Futhi-ke amafutha ashisa ayosilimaza. Usuku ngalunye, udle 4 g weprotheni ngekhilogremu yesisindo, lokhu kusebenza kokubili amadoda nabesifazane. Ukushiswa kwamafutha amantombazane akufani neze nomuntu.
Umsebenzi womzimba
Sidinga ukuqeqesha ngokushisa kwamafutha. Ziqukethe ukuqeqeshwa kwe- cardio nokuqeqeshwa kwamandla. Ekuseni ku-esiswini esingenalutho kufanele ugijime imizuzu engama-30 noma ngaphezulu, futhi ngaphambi kokuqeqeshwa kwamandla, ugijime noma ugijime ngentambo. Umthwalo we-cardio ungenziwa futhi izikhathi ezingu-3-4 ngosuku, uma unethuba elinjalo. Bayosiza ukudiliza yonke i-glycogen (kuyo amandla ahlehlisiwe) futhi ngemva kokushiswa kwamafutha aqala.
Ukulinganisa okuyingxenye - kufanele ibekwe ngezikali nocentimitha. Bhala phansi zonke izinkomba zakho encwadini enezinhlelo. Noma kunjalo, ungabe usenza lokhu njalo kaningi ngosuku, noma kangcono, kanye ngesonto, ukuze ubone umphumela ngokucacile.
Sonke sinesithakazelo ekwenzeni amafutha ashisa emzimbeni. Njengoba kukhulunywe ngenhla, emzimbeni amandla agcinwa ngendlela ye-glycogen emisipha nesibindi. Ekufuneni kokuqala kwamandla, ukukhanya kwe-glycogen kuqala. I-Glycogen izoqedwa ngesikhathi sokulala naphakathi kokudla
Sithemba ukuthi inqubo yokushisa fat manje iyaqondakala kakhulu kuwe futhi uzokwazi ukwabela isikhathi sakho ngendlela ephumelela kakhulu yokuqeda amafutha.