Ukutya ukukhupha isisu sakho kwiintsuku ezi-2

Ngaba ufuna ukukhupha isisu sakho?

Ngaba ufuna ukukhupha isisu sakho?

¿Ungasichitha njani isisu? Esi sisidlo esifanelekileyo kubo bonke abo bantu abafuna ukukhupha izisu zabo ngexesha elifutshane kwaye benze ukuba isisu sabo sithambe. Isicwangciso apho ungafaki ukutya okuninzi, kwaye ukuba uyayenza kwileta, ukongeza ekuchaseni, iya kukuvumela ukuba ulahlekelwe malunga ne-1 ½ kilo.

Kukutya okucetyiswayo kokubini kwabo bantu bafuna ukususa ezinye isisu kwaye uthanda ukuphatha, njengabo ndiziva ndikhutshiwe kwigesi kwaye oko kubangela ukuphazamiseka.

Njengamaxesha onke olu hlobo lokutya Azicetyiswa ukuba zigcinwe ngaphezulu kweentsuku ezimbini kuba zinokuba yingozi kwimpilo yakho kwaye uzolula ixesha elingaphezulu.

Okulandelayo unokutya okunciphisa isisu. Kuya kufuneka uphinde imenyu eneenkcukacha ezingezantsi kwezi ntsuku zimbini zokutya, kuphela apho uya kuba nakho ukukhupha isisu sakho.

Imenyu yeentsuku zombini

Desayuno

Omnye ukumnika kunye nobusi kancinane kunye iglasi yesiselo seziqhamo esitsha ukhetho.

Kusasa

Ukufakwa ngaphakathi kukhetho lwakho kunye neyoghur ephantsi.

Isidlo sasemini

Umhluzi wemifuno okhanyayo, isahlulo sesisa se isaladi eluhlaza yemifuno oyikhethile, iidiliya okanye iorenji kunye nekomityi yeti enencasa. Ukuba ulambile unokufumana isixa somhluzi owufunayo.

Emva kwemini

Ukufakwa ngaphakathi kukhetho lwakho kunye neglasi yobisi olun skim.

Ukutya okutyayo

Ukufakelwa okukhethiweyo kunye ne-toast yesonka esipheleleyo esisasazeka kunye itshizi emhlophe elula. Ukuba awuyithandi itshizi, ungayitshintsha nge-100 gram ye-turkey ham.

cena

Umhluzi wemifuno okhanyayo onje nge-chard, i-asparagus, iitumato, njl. Iigram ezingama-70 zenkuku egcadiweyo, ukunikwa imifuno ekrwada okanye ebilisiweyo oyikhethileyo, iapile okanye iplamu kunye nekomityi yeti eluhlaza. Ungasela isixa somhluzi osifunayo.

Ngaphambi kokuba ulale kubalulekile ukuba usele ukumiliselwa okukhethiweyo kunye / okanye itangerine ukunceda ukukhupha ulwelo ebusuku.

Yiyo ke loo nto, ukuba uyayilandela le ndlela yokutya kangangeentsuku ezi-2 uya kuyiphumeza isisu esiswini ngendlela ebalulekileyo.

Iingcebiso zokunciphisa isisu

Iti ebomvu inceda ukukhupha ulwelo

Iti ebomvu inceda ukukhupha ulwelo

Apha ngezantsi sikunika uluhlu lwe iingcebiso ezibalulekileyo ekufuneka siyithathele ingqalelo gcina isisu esisicaba. Abayonxalenye yokutya, kodwa zezinye zezikhokelo ezinomdla eziza kukunceda ukuphucula inani lakho kunye nokunciphisa isisu esoyikekayo.

  • Sebenzisa ityuwa encinci kwizidlo zakho ukunqanda ukugcina ulwelo
  • Ngesizathu esifanayo kuyimfuneko ukuba Sela ubuncinci iilitha ezimbini zolwelo isemgangathweno. Ngokukhethekileyo ngohlobo lwamanzi okanye iti eluhlaza kunye nobomvu, kuba ziyanceda ukuphucula ukuhamba kwamathumbu akho, zikhuphe ityhefu kwaye zidibanise amafutha aqokelelekileyo esiswini sakho.
  • Musa ukutya ngokukhawuleza. Ukutya ngokukhawuleza kakhulu kukwenza ungacoli ukutya kakuhle kwaye kuvelise igesi. Ukongeza, ukutya kancinci kukwenza ungcamle ukutya ngakumbi, ukonwabele kwaye uzigcwalise kwangoko. Hlafuna kancinci ukuze ukutya kuthathe ngaphezu kwemizuzu engama-20.
  • Gwema iziphuzo ezinobumba njengotywala, ikofu, itshokholethi eshushu, njl.njl ngokuba zinokucaphukisa amathumbu kwaye zivutha isisu sakho.
  • Jonga izinto ezithandekayo, njengoko ezinye izinto ezingena endaweni yeswekile (ezinje nge-maltitol) zivelisa igesi. Ayiboneleli ngeekhalori kodwa yenza ukuba isisu sakho sidumbe ngakumbi ke kuyacetyiswa ukuba uziphephe.
Inqaku elidibeneyo:
Ukuphulukana nekhilo enye ngosuku olu-1

Ukuzivocavoca ukunciphisa umzimba esiswini

  Hlala-up, umthambo ogqibeleleyo ukuba ufuna ukwazi ukuba ungasiphelisa njani isisu sakho

Kufuneka sihlale silolonga umzimba kunye nokutya Ukuba sifuna ukubona iziphumo ezizizo kumanani ethu, ncedisa imisebenzi yomzimba ngokutya okufanelekileyo ukuze kungabikho nto iphazamisa injongo yethu.

La isisu Ngenye ye ezona ndawo zinzima zokuphulukana namanqatha kunye nevolumu. Nangona kunjalo, zininzi iindlela zokuzilolonga ezenzelwe ukutshisa iikhalori kule ndawo, apha ngezantsi siza kukuxelela ukuba zeziphi ezizezona ziphumo zilungileyo.

Ukuqhekeka phantsi 

Izibilini zezona zicetyiswayo kukucetyiswa ukunciphisa isinqe, ithoni yesisu kunye nokuphelisa amafutha asekhaya kuloo ndawo. Singafumana iintlobo ezininzi ze-abs, kodwa siza kugxila kwezona ziqhelekileyo, ezifanelekileyo kuye nabani na ukuba aziqhelise ekhaya okanye ejimini.

Ngoncedo lwemethi okanye imethi, lala ngomqolo ngeImilenze ye-ace igobile kwaye iinyawo zakho zicabalele emhlabeni. Beka izandla zakho ngasemva kwentloko ngaphandle kokusebenzisa nayiphi na ingcinezelo, phakamisa umboko wakho ngokusebenzisa amandla esiswini sakho kwaye uhlale ugcina umqolo wakho uthe nkqo, sukugoba intamo yakho okanye unyanzele.

Ngokufanelekileyo, yenza iiseti ezi-4 zokuphindaphinda nganye nganye.

Unokonyusa ubungakanani bomthambo ukuba uphakamisa imilenze yakho emhlabeni.

Igriddle

NgesiNgesi yaziwa ngokuba yindiza, umthambo osebenzayo oya ngokuya usaziwa ngakumbi. Kwimizuzwana embalwa amalungu omzimba ayasebenza.

I-pose yenziwa ngokulula. Ngoncedo lwemethi, lala ubheke phantsi kwiingalo zangaphambili kunye neengcebiso zesikhumba. Gcina ukuma kwakho kuphakanyisiwe kodwa umqolo wakho uthi nkqo. Iingqiniba kufuneka zibe ngaphantsi kwamagxa.

Ibhalansi kwimizuzwana engama-20 kwaye wenze iiseti ezi-5.

Imilenze yesele

Hlala emethini kwaye ugcine umqolo wakho uthe tye kwaye imilenze yakho igobile emoyeni. Hambisa imilenze yakho ngapha nangapha ngaxeshanye. Yenza isivumelwano esiswini sakho uze usondeze imilenze nesifuba sakho kunye. Yenza ama-push-up angama-20 kwiiseti ezi-3.

Ukolula i-abs 

Es kubalulekile ukolula le ndawoKufuneka sikwenze ngokulala emethini umzimba wonke woluliwe kwaye izandla zethu zilale phantsi. Kuya kufuneka uphakamise iingalo zakho ukuze umphambili womzimba wakho uphakamise umva kunye nesisu sakho esifunyenwe. 

Inqaku elidibeneyo:
Ngaba kufuneka wenze umthambo we-aerobic ukuze unciphise umzimba?

Ngaba unganciphisa umzimba ngokukhawuleza?

Ukudanisa izibini

Sikwafumana ezinye zeendlela ezisinceda ukuba siphulukane namanqatha esisu, ukuba ungomnye wabo bakufumanisa kunzima ukuzilolonga, sikucebisa ukuba uhambe imizuzu engama-30 ngosuku uhambe kwaye ulandele imikhwa esempilweni.

  • Sela amanzi amaninzi. Amanzi abalulekile ekupheliseni umzimba emzimbeni, kuthintela ukudumba kwaye kunceda ukwetyisa, kunciphisa ukuqhina kunye negesi. Ngokomndilili, kuyacaciswa ukuba kufuneka usele iilitha ezimbini zamanzi ngosuku.
  • Lawula ukutya kwakho ityuwa. Ityuwa isenza ukuba sityebe njengoko sibangela ukugcinwa kolwelo ngokungeyomfuneko.
  • Ziqhelane nokutya ukutya okunezondlo. Oku kuphunyezwa ngokulinganisa ubungakanani beecarbohydrate, amafutha kunye nemveliso yeekhalori. Kuya kufuneka ugcwalise ifriji yakho ngokutya okuncinci kweekhalori, ezinje ngeziqhamo, imifuno kunye neeproteni ezinempilo, kunye neeoyile ezifanelekileyo ezinamafutha.
  • Yitya isixa esincinci amaxesha ama-5 ngosuku. Kukhethwa ukuba utye amaxesha amaninzi kunye nobungakanani obuncinci kwisondlo ngasinye. Esi sisitshixo sokugcina imetabolism yakho isebenza kwaye itshise iikhalori ezingaphezulu.
  • Gwema iziphuzo zekhabhoni. Oku kusenza isisu sethu sidumbe singafuni, nokuba utya ezo zingenayo iswekile okanye iikhalori, ziyafana nazo. Kungcono ukusela i-infusions, iijusi zendalo okanye amanzi.

Indlela yokunciphisa isisu kumfazi

Isisu somfazi emva kokulandela ukutya ukuze unciphise isisu

Umzimba wabasetyhini wahluke kancinane kuleyo yamadoda, kwaye izinto ezithile zabanye zinokuyenza isebenze kubo ukuphulukana namanqatha esiswini hayi bona. Okulandelayo, sikunika izitshixo ukuba ungumfazi kwaye ufuna ukuphulukana nesisu sakho.

  • YogaI-Yoga icetyiswa kakhulu ukuba uziqhelanise nayo kuba ngumthambo osempilweni kakhulu, emzimbeni nasengqondweni. I-Yoga iya kukugcina usebenza kwaye ayizukuwenza nzima amalungu akho.
  • Ziqhelanise nawo nawuphi na umdlalo: Nokuba ukhetha yiphi na, ulwalamano lokuba seqeleni kukugcina ukhuthele, ikwanceda ukuba ucoce uxanduva lwakho iiyure ezimbalwa. Ukongeza, ngalo mdlalo uya kuba uzivocavoca iindawo ezininzi zomzimba ngaphandle kokukuqaphela.
  • Ukudanisa: Yeyona ndlela ilungileyo kuba yenye yeendlela zokuzonwabisa zokunciphisa umzimba. Ukuziqhelanisa ubuncinci imizuzu engama-20 yokudanisa ngosuku kuyakukugcina usebenza kwaye uzive uzalisekisiwe.
  • Hambani: eyona nto intle kukuhamba ubuncinci imizuzu engama-30 ngemini, lo msebenzi ulula wenza ukuba umzimba usebenze kwaye ukuba isisu sisivumelwano xa uhamba uya kuba uwenza umthambo. Ukuhamba kuya kuhamba ngcono kwaye uya kulawula ubungakanani beoksijini engena emiphungeni.

Ukunciphisa isisu emadodeni

  Amathumbu omntu atyala emva kokulandela iingcebiso zendlela yokusikhupha isisu

Amadoda asebenza kancinci kunabafazi, bahlala benemisebenzi ebonakalayo kubomi babo bemihla ngemihla kwaye banemidlalo yezemidlalo.

Kubo kuyacetyiswa ukuthoba isisu ngokwenza oku kulandelayo:

  • Musa ukusela iziselo ezinxilisayo: esi sesinye sezizathu zokuqala zokuveliswa kwamafutha esiswini emadodeni, ke, linyathelo lokuqala lokulandela. Nciphisa ukuselwa kotywala kwaye uzame ukusela ikhalori engenanto ngaphandle kweziselo ezineswekile.
  • Gwema iswekile kunye namafutha: Iswekile kunye namafutha ekutyeni kufuneka asuswe xa kunokwenzeka. Sibhekisa kwiikeyiki, iikeyiki, iikeyiki, iilekese okanye iayisi khrim kunye neziselo ezineswekile. Aba ngabona bantu banoxanduva lokuba namafutha esiswini.
  • Yongeza iiprotheni ngakumbi ekutyeni kwakho: ukwandisa ukutya okunotye kakhulu kwiiprotheyini, iintlanzi eziluhlaza, amaqanda, itshizi, iyogathi yendalo, iimbewu, amandongomane kunye neeproteni ezinqinileyo
  • Sika kwakhona ii-carbohydrate: ezi ekugqibeleni zijika zibe siswekile kunye neswekile ibe ngamanqatha. Ukuba siqhela ukungazisebenzisi ii-carbohydrate, ukutya kwethu kuya kuncipha ukuze ukunciphisa umzimba kube mkhulu. Kufuneka wenze umgudu ekuqaleni kotshintsho.
  • Yazisa ngokutya okune-fiber eninzi: ungasityi isonka esimhlophe, okanye irayisi kunye nepasta eqhelekileyo, uhlala uzama ukukhangela izinto ezahlukeneyo kuba ziya kukubonelela ngesixa esikhulu sefayibha kwaye ziya kukunceda ukhuphe iityhefu emzimbeni ngokulula. Ukuba ufuna ukutya irayisi, landela oku ukutya irayisi.
  • Ziqhelise ukuzilolonga kathathu ngeveki: nawuphina umthambo we-aerobic uyacetyiswa kakhulu, nokuba kukuhamba, ukubaleka, ukukhwela ibhayisikile okanye ukwenza iseshoni yokomelela ejimini. Oku kufuneka kukhatshwe yimikhwa elungileyo yokulala, ukulala iiyure ezisi-7 ukuya kwezi-8 ngosuku kwaye kukhatshwa kukutya okunezondlo.

Zininzi iingcebiso esinokuthi sizibhale phantsi kwaye sizenze ukuze sikwazi ukususa amafutha esiswini. Ngamaqhinga amancinci esinokuthi siwazise ngokuthe chu kubomi bethu Ukufezekisa impilo engcono, uya kuziva ungcono, unamandla kunye nesibindi sokujongana nemini yakho. Ngaba ukhe wazama ifayile ye- Ukutya kweekhalori ezingama-500? Sincoma njengenye indlela yokunciphisa umzimba ngokukhawuleza.

Ukuba uyithandile Ukutya ukukhupha isisu, Sincoma ukuba ujoyine iqela lethu le-Facebook cofa kwikhonkco elilandelayo. Ngale ndlela uya kufumana onke amanqaku kunye nokutya okukugcina ukomelele kwaye usempilweni.


Izimvo ezi-11, shiya ezakho

Shiya uluvo lwakho

Idilesi yakho ye email aziyi kupapashwa. ezidingekayo ziphawulwe *

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.

  1.   Elisabeth vargas loaiza sitsho

    Ndineminyaka eli-14 ubudala, inkwenkwe endiyithandayo indenza ndijongele phantsi ekutyebeni kwaye ndifuna ukwehla emzimbeni kodwa andikwazi kodwa ndizozama

    1.    ysnita sitsho

      Molo uElizabeth, kuqala kwinto yonke, ungafakwa enkwenkweni yile nkwenkwe ukuba ikudelele ngcono kuba ayikufanelanga.Kukho izinto ezibaluleke ngakumbi ebomini njengokufunda ukuzithanda kunye nendlela yokuzivavanya ngokucacileyo ukuba ukuba unokunciphisa umzimba Ndizamile ukutya okune-carbohydrate ephantsi njenge-Atkins esela iiglasi eziyi-8 zamanzi yonke imihla kwaye kumnandi kwinkqubo. kodwa ndicebisa ukuba undwendwele isondlo ngaphambi kokuzama nantoni na. Ukuba uthi sele uzame yonke into, kodwa ixesha elingakanani? funda ukunyanzelisa kwaye wonwabe amakhwenkwe athanda ukuziva ukhululekile kwaye wonwabile kunye namantombazana kwaye ukuba ulusizi nokuba umncinci kwaye umhle, amakhwenkwe akasoze akukhangele uhlala uncuma kwaye ufunde ukumelana nayo yonke into ngesimo esihle sengqondo. khumbula Isimo sengqondo phantse yonke into

      1.    ysnita sitsho

        Ukuzivocavoca njengokuhamba, ukuhamba ngebhayisikile okanye ukungqungqa kuyasebenza. nethamsanqa

    2.    iqhekeza sitsho

      Ndiyakuqonda kakhulu kodwa ndineminyaka eli-11 kwaye inkwenkwe endiyithandayo ithanda umhlobo wam osenyongweni ndenza konke okusemandleni ukumthanda kwaye ndiyingozi kakhulu kwaye ke ndaqonda ukuba ayikufanelanga ukubandezeleka ukuzilimaza ngenxa yakhe kwaye ngoku abahlobo abalungileyo kwaye ndiyayifuna ... <3 butooooooo khange nditsho ukuba andisamthandi. Ndiyayamkela into yokuba uyinkwenkwe emhle ngendlela endimthanda ngayo kodwa ke ekuhambeni kwexesha uya kuzisola ngenyaniso endikuxelela yona ukuba kutheni ngokumenza afane nawe uzobonakalisa ubuhlobo bakho naye ... kwaye inyani inzima kakhulu ukudibanisa ne morons ezifana ngokungakuxabisi oko akuxabisileyo… kundibize kakhulu ukuba ngumhlobo wakhe… kulungile, yiba nguwe kwaye uthathe esona Sigqibo SIBALULEKILEYO SOBOMI BAKHO …… .. enkosi ngokufunda

    3.    iqhekeza sitsho

      Ndiyakuqonda kakhulu kodwa ndina-11 kwaye inkwenkwe endiyithandayo ithanda umhlobo wam osenyongweni ndenza konke okusemandleni ukumthanda kwaye ndiyingozi kakhulu kwaye ke ndaqonda ukuba ayikufanelanga ukubandezeleka ukuzilimaza ngenxa yakhe kwaye ngoku abahlobo abalungileyo kwaye ndiyamthanda ... <3 butooooooo khange nditsho ukuba andisamthandi. Ndiyayamkela into yokuba uyinkwenkwe entle ngendlela endiyithandayo kodwa emva koko uzozisola ngenyaniso endikuxelela yona ukuba kutheni ngokumenza afane nawe uyakuchitha ubuhlobo bakho naye ... kwaye inyani inzima kakhulu ukudibanisa ne morons ezifana kuye ... ngokungakuxabisi oko akuxabisileyo… kundibize kakhulu ukuba ngumhlobo wakhe… ke, yiba nguwe uze uthathe esona Sigqibo SIBALULEKILEYO SOBOMI BAKHO …… .. enkosi ngokufunda i-bayyy <3 <3

  2.   UIvan sitsho

    iyasebenza nyani le?

  3.   Antonia sitsho

    Molo, uthetha ukuthini ngokufakwa ngaphakathi kwaye uza kuthatha malini?

  4.   Pepi sitsho

    Mholweni. Ukwehla kobunzima kwaye njenge-detoxifier, oku kutya kuya kulunga. Kodwa ukuthintela iigesi andicingi ukuba iyasebenza ...
    Kubandakanya ukutya okobisi (ubisi, iyogathi, itshizi ...) imifuno yemifuno ethi ngokwenqaku ibe yi-chard (imifuno emikhulu inamagqabi) ... Iapile, iziqhamo ezingaphezulu, isaladi eluhlaza (iletisi ekwangumthi onamagqabi amakhulu) ... Yonke into ene-fiber eninzi kwaye ithambekele ekubiliseni ebangela irhasi engathandekiyo. Ngokukodwa xa uqhelekile kuyo.

    Kwaye enye into, ukusela ukuya kuthi ga kwiitayi ezisi-7 ngemini ... Kufuneka kucacisiwe ukuba ngamayeza athile awunakudla ngaphezulu kwe-2 okanye i-3 ngosuku, kuba anamandla ekhemesti, kwaye isiphumo sifana nokuzinyanga ngokwakho (umzekelo chamomile) kwaye ngaba kuyacetyiswa ukuba uthathe ezinye ezithile ezinje nge-chamomile nge-anise, iminti, i-fennel ...

    Zizinto ezithile ezizezam eziye zenzeka kum ngelixa ndiyifunda. Akukho njongo zokona, kukufaka nje igalelo.

    A ubingelele.

  5.   mna claudia sitsho

    I-Isoflavone ibangela ukudumba kwamathumbu endinokukwenza kuba ndifumana ukukhanya kwangaphambili kodwa amathumbu abuhlungu kakhulu ...

  6.   rocio sitsho

    Inyani yile yokuba isebenzele udadewethu kwaye ndilahle ubuncinci i-4 5 kilos

  7.   ILilliana sitsho

    🙂

    Inqaku lakho liyakhuthaza kwaye kukho ulwazi oluninzi endingalwaziyo
    Ufundisile, oku kukhwankqisayo .. Ndifuna ukuphindisela
    ixesha olinikeleyo, ngombulelo ongapheliyo,
    Ukucebisa abantu abafana nam hahaha.

    Ukwanga, ukubulisa