Wonke umntu ufuna ukuba mncinci, kodwa akazi ngqo ukuba yeyiphi indlela emayilandelwe. Namhlanje sinikezela ngomkhondo malunga nemithetho-siseko emikhulu ye ukunciphisa umzimba iyasebenza
Sela amanzi
Kukho oko hydrate yonke imihla nge-1,5 yeelitha zamanzi, iti, ukumiliselwa, ikofu, kubandakanya nejusi yelamuni eyongezwe emanzini afudumeleyo xa uvuka. Esi siselo sine-alkalizing kwaye siyayithomalalisa i-asidi eninzi emzimbeni.
Iiproteni zendalo
El intlanzi, i-shellfish, iinkukhu, inyama ebomvu, ubisi kunye namaqanda yiprotheni kakhulu Ukuhlalisa ukukhupha ubunzima ngamanqatha ngokwenza umfanekiso wemisipha. Inxalenye kwizidlo ezi-3, kunye ne-snack, isinye ukuya kwii-yogurts ezimbini okanye izilayi zeham.
Imifuno ephekiweyo kunye eluhlaza
Uxinzelelo oluphezulu lwe iintsinga Ngamandla okusuthisa, izityebi kwizimbiwa, kunye neevithamini ezinomxholo omncinci kakhulu wekhalori. Emini nasebusuku kuyacetyiswa ukuba ipleyiti yedessert nayo imifuno iluhlaza njengesiqalo kunye nekota ezintathu zepleyiti yemifuno njengecala.
Isalathiso se-glycemic index ephantsi
Isonka, i pasika, irayisi, iquinoa, njl. kunye nemidumba. Kwisidlo sakusasa 2 amacephe e umesli ingqolowa yonke engenashukela eyongeziweyo, okanye isinye kwisilayi seengqolowa okanye isonka sokutya, kunye neqhina lebhotile okanye iipunipoli ezintathu ze-oatmeal ngaphandle kweswekile.
Ekutyeni ikota ye okusanhlamvu okanye iimbotyi, isilayidi sesonka esineekota ezintathu zemifuno kunye neeproteni. Ngaphandle kwiveki yokuqala ukuqala ukunciphisa umzimba, apho kungasetyenziswanga khona iikhabhohayidrethi Cotha kunesidlo sakusasa ukuze ube namandla kunye nokugcina isisu sakho sigcwele emini.
Iziqhamo ezibini zamaxesha ngosuku
Ekutyeni okanye njenge ukudityaniswa emini, isiqhamo sakusasa. Ngaphandle kwiveki yokuqala, kugcinwa kuphela enye kusasa.
Iipilisi
Ngokuqinisekileyo iivithamini azinakulinganiswa ngaphandle kwamanqatha kwaye uphononongo lubonisa ukuba unciphisa ubunzima ngamanqatha. Kuya kufuneka usasaze iigram ezili-10 zebhotela kunye neepunipoyi ezi-2 zerapese, i-walnut, ioyile ye-olive.
3 zobisi ngosuku
Iimveliso ezine-0% okanye i-20% yazo enye kwisidlo sakusasa, iyogathi, ushizi mhlophe, kunye nederi yedessert kwisidlo sangokuhlwa.
Akukho mveliso isulungekisiweyo
Iimveliso ezine ndice glycemic phezulu, ezilungele ukutyiwa, azivumelekanga.
Isidlo sangokuhlwa esilula
Kuya kufuneka unciphise izahlulo ngokunxulumene nezo kutya, kwaye ukhethe iiproteni ezijiyileyo okanye ngaphakathi stick imifuno.
Yenza umdlalo
Kuya kufuneka uzilolonge Umsebenzi ifiziksi kangangeyure kathathu ngeveki, okanye imizuzu engama-30 ngosuku, eyona ilula yile uhamba, kwimeko yokugcina isingqisho esifanelekileyo, umzimba uthe tye ngokugqibeleleyo, iimpundu nesisu sifakelwe, amagxa abuye umva, ajikelezisa iingalo, neengqiniba zigobile.