Ukudla ukuze ususe isisu sakho ezinsukwini ezi-2

¿Ungasikhipha kanjani isisu? Lokhu kungukudla okuphelele kwabo bonke labo bantu abadinga ukukhipha izisu zabo ngesikhathi esifushane futhi benze isisu sabo sithambe. Kuluhlelo lapho ungafaki khona ukudla okuningi, futhi uma ukwenza lokho encwadini, ngaphezu kokunciphisa igama, kuzokuvumela ukuthi wehlise isisindo cishe esingu-1 ½ kilo.

Kungukudla okunconyelwe bobabili labo bantu abafuna ukususa ezinye isisu futhi uthanda izibambo, ngokuqondene nalabo abakhona uzizwe uvulekile ngenxa yegesi futhi lokho kubabangela ukuphazamiseka.

Njengenjwayelo lolu hlobo lokudla azinconywa ukuthi zigcinwe isikhathi esingaphezu kwezinsuku ezimbili ngoba zingaba yingozi empilweni yakho futhi uzelule isikhathi eside ngokweqile.

Okulandelayo unokudla kokunciphisa isisu. Kuzofanele uphinde imenyu echazwe ngezansi kwezinsuku ezimbili okudliwayo okuhlala khona, kuphela lapho uzokwazi ukukhipha isisu sakho.

Imenyu yezinsuku zombili

Desayuno

Una ukumnika uju omncane futhi a ingilazi yejusi yezithelo ezintsha ukukhetha.

Ekuseni

Ukumnika okukhethayo kanye neyogathi enamafutha aphansi.

Isidlo sasemini

Umhluzi wemifino okhanyayo, isabelo esivulekile se isaladi eluhlaza yemifino oyithandayo, ubhamubhamu noma i-olintshi nenkomishi yetiye enesinongo Uma ulambile ungaba nenani lomhluzi owufunayo.

Emini ntambama

Ukumnika okukhethayo nengilazi yobisi olunamanzi.

Isidlakela

Ukumnika okukhethile kanye nesinkwa sesinkwa esiphelele esisakazeka ushizi omhlophe okhanyayo. Uma ungawuthandi ushizi, ungawushintshela ku-100 gram we-turkey ham.

Cena

Umhluzi wemifino okhanyayo njenge-chard, isilimo esinengono emnandi edliwayo, utamatisi, njll. Amagremu angama-70 enkukhu eyosiwe, ukunikezwa kwemifino eluhlaza noma ebilisiwe oyithandayo, i-apula noma iplamu nenkomishi yetiye eliluhlaza. Ungaphuza inani lomhluzi owufunayo.

Ngaphambi kokulala kubalulekile ukuthi uphuze ukumnika okukhethayo kanye / noma i-tangerine ukusiza ukukhipha uketshezi ebusuku.

Futhi yilokho, uma ulandela lokhu kudla izinsuku ezimbili uzokufeza yehlisa isisu ngendlela ebalulekile.

Amathiphu okunciphisa isisu

Ngezansi sikunikeza uhlu lwe amathiphu abalulekile okufanele siyicabangele gcina isisu esicabalele. Abayona ingxenye yokudla, kepha yimihlahlandlela ethokozisayo ezokusiza ukuthi uthuthukise isibalo sakho futhi wehlise isisu esesabekayo.

• Sebenzisa usawoti omncane ekudleni kwakho ukugwema ukugcina uketshezi
• Ngesizathu esifanayo kuyadingeka ukuthi phuza okungenani amalitha amabili ketshezi kusesikhathini. Okungcono ngohlobo lwamanzi noma itiye eliluhlaza nokubomvu, ngoba zisiza ukwenza ngcono ukuhamba kwamathumbu akho, zikhiphe ubuthi futhi zihlanganise amafutha aqoqene esiswini sakho.
• Ungadli ngokushesha. Ukudla ngokushesha ngokweqile kukwenza ungagayi kahle ukudla futhi kukhiqize negesi. Ngaphezu kwalokho, ukudla kancane kukwenza ukunambithe ukudla kakhulu, ukujabulele futhi uzigcwalise ngokushesha. Hlafuna kancane ukuze ukudla kuthathe ngaphezu kwemizuzu engama-20.
• Gwema iziphuzo ezine-asidi njengotshwala, ikhofi, ushokoledi oshisayo, njll ngoba zingacasula amathumbu futhi zivuthe isisu sakho.
• Qaphela ama-sweeteners, njengoba ezinye izinto ezifaka ushukela (njenge-maltitol) zikhiqiza igesi. Ayinikezi ama-calories kepha yenza isisu sakho sivuvuke kakhulu ngakho-ke kuyalulekwa ukuwagwema.

I-athikili ehlobene:

Yehlisa ikhilogremu elilodwa ngosuku olungu-1

Ukuzivocavoca ukunciphisa isisu esiswini

 

Kumele sihlale sivivinya umzimba nokudla Uma sifuna ukubona imiphumela emihle esibalweni sethu, gcwalisa imisebenzi yomzimba ngokudla okuhle ukuze kungangeni lutho emgomweni wethu.

La isisu Ingenye ye izingxenye ezinzima kakhulu ukulahlekelwa amafutha nevolumu. Kodwa-ke, kunezivivinyo eziningi ezenzelwe ukushisa ama-calories kule ndawo, ngezansi sizokutshela ukuthi iziphi okufanele zithole imiphumela emihle kakhulu.

Ama-crunches avela phansi 

Izisu yizona ezinconywa kakhulu ukunciphisa okhalweni, ukukhipha isisu nokuqeda amafutha asendaweni kuleyo ndawo. Singathola izinhlobo eziningi ze-abs, kepha sizogxila kokuvame kakhulu, okulungele noma ngubani ukuthi azijwayeze ekhaya noma ejimini.

Ngosizo lomata noma uhlaka, lala ngomhlane ngeimilenze ye-ace igobile futhi izinyawo zakho ziyisicaba phansi. Beka izandla zakho ngemuva kwekhanda ngaphandle kokufaka ingcindezi, phakamisa isiqu sakho ngokucindezela isisu sakho bese ugcina umgogodla wakho uqondile, ungagobi intamo noma uphoqe.

Ngokufanelekile, yenza amasethi ama-4 okuphindaphinda okungama-20 lilinye.

Ungakhuphula umfutho wokuzivocavoca umzimba uma uphakamisa imilenze yakho phansi.

Igobho

EsiNgisini yaziwa njengendiza, ukuzivocavoca okusebenzayo okuya ngokuya kwanda. Emizuzwaneni embalwa kusetshenziswe izingxenye eziningi zomzimba.

I-pose yenziwa ngendlela elula kakhulu. Ngosizo lukamete, lala ubheke phansi ezingalweni nasemathonyeni esikhumba. Gcina ukuma kuphakanyisiwe kepha umqolo wakho uqonde. Izindololwane kufanele zibe ngaphansi kwamahlombe.

Balance imizuzwana engama-20 bese wenza amasethi ama-5.

Imilenze yexoxo

Hlala emethini bese ugcina umhlane wakho uqonde futhi imilenze yakho igobile emoyeni. Hambisa imilenze yakho emuva naphambili ngasikhathi sinye. Yenza isivumelwano esiswini sakho bese uletha imilenze yakho nesifuba ndawonye. Yenza ama-push-up angama-20 kumasethi ama-3.

Ukwelula i-abs 

Es kubalulekile ukwelula le ndawoKumele sikwenze ngokulala embhedeni umzimba wethu wonke weluliwe futhi izandla zethu zilele phansi. Kuzofanele uphakamise izingalo zakho, ukuze ingaphambili lomzimba livuseleleke emuva ngesisu esineenkontileka. 

I-athikili ehlobene:

Ngabe kufanele wenze ukuzivocavoca umzimba ukuze unciphise isisindo?

Ngabe unganciphisa isisindo ngokushesha?

Siphinde sithole eminye imikhuba esisiza ukuthi silahle amafutha esiswini, uma ungomunye walabo abakuthola kunzima ukuzivocavoca umzimba, sikucebisa ukuthi uhambe okungenani imizuzu engama-30 ngosuku uhambe futhi ulandele ngemikhuba enempilo.

• Phuza amanzi amaningi. Amanzi abalulekile ukuqeda umzimba emzimbeni, avimbele ukuqunjelwa futhi asize ukugaya, aqede ukuqunjelwa ngezikhathi ezithile kanye negesi. Ngokwesilinganiso, kubekiwe ukuthi kufanele uphuze okungenani amalitha amabili amanzi ngosuku.
• Lawula ukudla kwakho usawoti. Usawoti usenza sibe nesisindo njengoba usibangela ukugcinwa koketshezi okungadingekile.
• Jwayela ukudla ukudla okunomsoco. Lokhu kutholakala ngokulinganisa inani lama-carbohydrate, amafutha kanye nemikhiqizo yekhalori. Kufanele ugcwalise isiqandisi sakho ngokudla okunama-kilojoule amancane, njengezithelo, imifino kanye namaprotheni anempilo, kanye namafutha abalulekile anamafutha.
• Yidla amanani amancane kahlanu ngosuku. Kungcono ukudla izikhathi eziningi nobungako obuncane ekudleni ngakunye. Lokhu kungukhiye ekugcineni imetabolism yakho isebenza futhi ivutha ama-calories amaningi.
• Gwema iziphuzo ezine-carbonated. Lokhu kwenza isisu sethu sikhukhumale singasifuni, noma ngabe udla lezo ezingenashukela noma ama-calories, nazo ziyaphambanisa. Kungcono ukuphuza ukumnika, amajusi emvelo noma amanzi.

Ungasinciphisa kanjani isisu kowesifazane

Umzimba wabesifazane uhluke kancane kowesilisa, futhi izici zabanye zingenza ukulahleka kwamafutha esiswini kubo hhayi kubo. Okulandelayo, sikunikeza okhiye uma ungowesifazane futhi ufuna ukulahlekelwa yisisu sakho.

• YogaI-Yoga inconywa kakhulu ukuthi uyijwayeze ngoba ukuvivinya umzimba okunempilo kakhulu, kokubili emzimbeni nasengqondweni. I-Yoga izokugcina usebenza futhi ngeke ihluphe amalunga akho.
• Zijwayeze noma yimuphi umdlalo: Akunandaba ukuthi ukhetha muphi, ubuhlobo bokuba seqenjini bukugcina ukhuthele, futhi kukusiza ukuthi usule izibopho zakho amahora ambalwa. Ngaphezu kwalokho, ngalo mdlalo ofanayo uzobe uzivocavoca izingxenye eziningi zomzimba ngaphandle kokukuqaphela.
• Ukudansa: Kuyindlela enhle ngoba kungenye yezindlela ezijabulisa kakhulu zokwehlisa isisindo. Ukuprakthiza okungenani imizuzu engama-20 yokudansa ngosuku kuzokugcina usebenza futhi uzizwe ugcwalisekile.
• Hambani: into ekahle ukuhamba okungenani imizuzu engama-30 ngosuku, lokhu kuvivinya okulula kusebenze umzimba futhi uma isisu sesivumelwano ngenkathi uhamba uzobe usisebenzisa. Ukujikeleza kuzogeleza kangcono futhi uzolawula inani lomoya-mpilo ongena emaphashini.

Ukuminyanisa isisu emadodeni

 

Abesilisa basebenza kancane ukwedlula abesifazane, bathambekele ekubeni nemisebenzi eminingi yomzimba empilweni yabo yansuku zonke futhi babe nomdlalo ocatshangwa kakhulu.

Kubo, kunconywa ukwehlisa isisu ukwenza lokhu okulandelayo:

• Ungaphuzi iziphuzo ezidakayo: lesi ngesinye sezimbangela zokuqala zokukhiqizwa kwamafutha esiswini emadodeni, ngakho-ke, yisinyathelo sokuqala okufanele sisilandelwe. Yehlisa ukuphuza kwakho utshwala bese uzama ukuphuza iziphuzo zamahhala zekhalori ezingenalutho ngaphandle koshukela abengeziwe.
• Gwema ushukela namafutha: ushukela namafutha ekudleni kufanele kususwe lapho kungenzeka khona. Sisho amakhekhe, amakhukhi, amakhekhe, amaswidi noma u-ayisikhilimu neziphuzo ezinoshukela. Lezi yizona ezibhekele kakhulu ukuba namafutha esiswini.
• Faka amaprotheni amaningi ekudleni kwakho: ukwandisa ukudla okudliwayo okunamaprotheni, izinhlanzi eziluhlaza okwesibhakabhaka, amaqanda, ushizi, iyogathi yemvelo, imbewu, amantongomane namaprotheni anciphile.
• Nciphisa ama-carbohydrate: lezi zigcina ziphenduka ushukela noshukela zibe ngamafutha. Uma sijwayela ukungawasebenzisi ama-carbohydrate, isifiso sethu sokudla sizokwehla ngakho ukwehla kwesisindo kuzoba kukhulu. Kufanele nje wenze umzamo ekuqaleni koshintsho.
• Yethula ukudla okunothe kakhulu: ungadli isinkwa esimhlophe, noma ilayisi kanye ne-pasta ejwayelekile, njalo zama ukubheka okuhlukile okuhlanganayo ngoba kuzokunikeza inani elikhulu le-fiber futhi kuzokusiza ukukhipha ubuthi emzimbeni kalula. Uma ufuna ukudla irayisi, landela lokhu ukudla kwerayisi.
• Zijwayeze ukuzivocavoca umzimba kathathu ngesonto: Kunconywa kakhulu noma ikuphi ukuvivinya umzimba nge-aerobic, kungaba ukuhamba, ukugijima, ukuhamba ngebhayisikili noma ukwenza iseshini yokuzivocavoca ejimini. Lokhu kufanele kuhambisane nemikhuba emihle yokulala, ukulala amahora angu-7 kuya kwangu-8 ngosuku futhi kuhambisane nokudla okunomsoco.

Kunezeluleko eziningi esingazibhala phansi futhi sizenze ukuze sikwazi ukuqeda amafutha esiswini. Amasu amancane esingawafaka kancane kancane endleleni yethu yokuphila Ukufeza impilo engcono, uzozizwa ungcono, unamandla amaningi nesibindi sokubhekana nosuku lwakho. Ngabe uke wazama i- Ukudla kwekhalori okungama-500? Sincoma njengenye indlela yokwehlisa isisindo ngokushesha.

Uma uyithandile i- Ukudla ukuze ususe isisu, sincoma ukuthi ujoyine iqembu lethu le-Facebook ngokuchofoza kusixhumanisi esilandelayo. Ngale ndlela uzothola zonke izindatshana zethu kanye nokudla ukuze uhlale ukhululekile futhi uphilile.