Uma kunesidingo sokwehla isisindo ngo-5 kg ekhaya, kuzomele ulungiselele izinguquko ezinkulu empilweni, njengoba kuzodingeka uvumelane nombuso omusha wokulahlekelwa isisindo. Kubalulekile ukubhekana nesisombululo senkinga ngendlela eyinkimbinkimbi, futhi ukubheka kuphela umbuso ofanele kukuvumela ukuthi ubone ukuthi umncintiswano uyakunqunywa esikalini.
Indlela yokudla kahle ukuze ulahlekelwe isisindo ngo 5 kg?
Ngaphandle kokushintsha imikhuba yokudla, ngeke ukwazi ukufeza imigomo yakho. Namuhla, kunombalwa omkhulu wokudla ukuze ulahlekelwe u-5 kg ngenyanga, kodwa banezinkinga ezithile. Okokuqala, ukulwa nokulinganiselwa okujulile, ikakhulukazi uma ukudla kusho ukusetshenziswa kwenani elincane lemikhiqizo, kungenzeka ukuthi akuningi. Okwesibili, ngemva kokuba umuntu abuyele ekudleni kwakhe, isisindo ngokuvamile sibuyele, futhi ngesamba esikhulu. Yingakho, izazi zezilwane zeluleka ukuba zilahlwe izidlo futhi zilahlekelwe isisindo ngo-5 kg ukuze zibeke kuqala ukudla okunempilo nokudla . Inyanga izokwanela ukwakha umbuso omusha bese umkhuba wokudla okulungile uzogcinwa impilo.
Izimiso eziyisisekelo zokudla okunomsoco:
- Uma udinga ukulahlekelwa isisindo ngo-5 kg, kubalulekile ukuyeka ukudla okulimazayo. Lesi sigaba sibandakanya ukudla okunamafutha, okusawoti, okubhema nokunethezeka. Ukwenqaba kuyadingeka kusuka ku-batch, ukudla okusheshayo nemikhiqizo eqedile isigamu.
- Kubalulekile ukufezekisa isilinganiso esifanele se-BIO. Iningi lokudla kufanele libe amaprotheni, futhi inani labo kufanele libe ngu-50%. Amafutha ekudleni kufanele abe ngama-30%, kodwa ama-carbohydrate - ama-20%.
- Ngokuhlukile, kufanele sigxile kuma-carbohydrates, ngoba ayinkimbinkimbi futhi alula. Khetha ukhetho lokuqala, ngoba ama-carbohydrate eziyinkimbinkimbi asiza ukugcina isikhathi eside satiety futhi ahlinzeke amandla afanele.
- Ukudla okunempilo kusho ukudla okuhlukaniswe, okuwukuthi, kufanele uhlale etafuleni njalo amahora 3-4, kodwa izingxenye kufanele zibe mncane ngokwanele nje kuphela ukwanelisa ukulamba kwakho. Ngenxa yalokhu, kuyokwenzeka ukuqinisekisa ukuthi ukusebenza kahle kwesimiso sokugaya umzimba kanye nesimetabolism, kanye nokungazizwa belambile emini.
- Imenyu kufanele isekelwe emifino kanye nezithelo ezintsha, eziqukethe izinto eziwusizo hhayi nje kuphela kubalo, kodwa nangempilo.
- Kubalulekile ukulungisa kahle ukudla ukuze izinto eziwusizo zihlale kulo, futhi okuqukethwe kwekhalori kunganda. Yingakho kungcono ukunikeza okuthandayo ukucima, ukupheka, ukuqhuma nokugcoba.
- Ukulahlekelwa isisindo kubaluleke kakhulu ukuphuza amanzi amaningi, ngakho isilinganiso sansuku zonke singama-2 amalitha kagesi. Njalo ekuseni kufanele uqale ngilazi yamanzi, futhi uphinde uphuze lesi silinganiso isigamu sehora ngaphambi kokudla.
- Zama ukunciphisa ukusetshenziswa kasawoti, njengoba liphuza amanzi. Kungcono ukwengeza imifino nezinongo, kodwa hhayi ukuxuba, kodwa ngokwehlukana, isibonelo, i-coriander noma isinamoni.
Indlela yokuqeqesha ukulahlekelwa u-5 kg ngenyanga?
Ukuze usebenzise amakholori, kubalulekile ukwenza umthwalo ngokomzimba ohlelweni lwakho. Kungcono ukuqhuba njalo usuku lonke, unike isikhathi somzimba ukuze ubuyisele. Kunezikhombandlela eziningi ezahlukene, ngakho wonke umuntu uzothola kalula inketho efanelekayo. Ukukhipha isisindo esiningi ungakhetha: imishini yokuzivocavoca, ukuvocavoca, ukuqina, ukubhukuda , ukudansa, njll. Ngayinye yalezi zinkhombandlela inezinzuzo zayo, kodwa kubalulekile ukuthi amakilasi aletha injabulo, khona-ke ngeke kube nesifiso sokuyeka. Ukuqeqesha kufanele kudlule imizuzu engu-40-60. Kungcono ukuhlanganisa i-cardio namandla, okuzokuvumela ukuba uqale inqubo yokulahlekelwa isisindo futhi usebenze ukukhululeka komzimba.