Isibeletho esihle, isisu siwukuziqhenya kwesigamu esihle somuntu. Ukubhekana namafutha kulesi sigaba somzimba kunzima kakhulu, abaningi banesithakazelo sokuthi kusheshe ukuphambanisa kanjani ekhaya. Isixazululo kunoma yikuphi inkinga kufanele senziwe ngendlela ephelele, ngakho-ke kufanelekile ukulwa namentimitha amaningi ngokweqile emigqeni emibili: ngokuzivocavoca umzimba nokudla okunempilo.
Indlela yokupaka kahle umshini wendlu?
Phakathi nokukhethwa kokuzivocavoca kubalulekile ukucabangela ukuthi imisipha yomzimba ibuyiselwa ngokushesha, ngakho-ke kuvame ukuguqula umthwalo. Kubalulekile ukuqeqesha nsuku zonke futhi wenze okungenani iziphindaphinda ezingu-15 zomsebenzi ngamunye ngezindlela ezintathu. Kuhle kakhulu ukuqeqesha ekuseni. Kuyafaneleka ukulalela umzimba wakho futhi, uma kunesidingo, ukunciphisa inani lokuzivocavoca noma ukuphindaphinda. Ukufeza imiphumela emihle, kufanele ukhulise kancane kancane umthwalo.
Izindlela zokuzivocavoca eziyinhloko indlela yokupompa intombazane ekhaya:
- Ukulala emhlane wakho, bhonqa amadolo akho. Beka izandla zakho ngemuva kwekhanda lakho, futhi usakaze izingalo zakho ezinhlangothini. Phakamisa ikhabhinethi phezulu naphansi. Hlola ukuthi u-loin awuveli phansi.
- Ngaphandle kokushintsha isimo sokuqala, phakamisa umzimba bese uzama ukufinyelela emgqeni ohlukile ngendwangu yakho. Phuma ngezindlela ezimbili. Ngenxa yalokhu kuyokwazi ukuphambanisa imisipha ye-oblique.
- Ukuzivocavoca okulandelayo kuzosiza ukumpompa hhayi kuphela umshini wokunyathelisa, kodwa futhi emuva, njengoba kuhilela imisipha yangemuva. Beka phansi, futhi izandla zihamba ngokufana nomzimba. Phakamisa imilenze yakho engxenyeni efanele bese ugoqa isifuba phansi. Yenza konke kancane kancane, ngaphandle kokunyakaza okungazelelwe. Futhi kungakhathaliseki ukuthi ukhetha okunjalo. Ukufihla ngemuva kwesandla, udonsela emzimbeni, uphakamise imilenze, futhi, ukuxubha imisipha, ubhidlize isifuba phansi. Yiphakamise phezulu ngangokunokwenzeka, kodwa hhayi ngokuzumayo, bese ubuyela esimweni sayo sokuqala.
- Ukuvivinya okulandelayo kuzosiza ukupompa imisipha engaphezulu nephansi. Nakulokhu, ulele emhlane wakho, faka izandla zakho ngemuva kwekhanda lakho, futhi uguqe ngamadolo. Ngesikhathi esifanayo, phakamisa isifuba sakho bese udonsa emadolweni akho ekhanda lakho.
- Hlala kuzo zonke ezine ukuze ngemuva kuhambisane nesitezi. Ekuphumuleni, phumula isisu, futhi uhumushe ngangokunokwenzeka. Philisa emakhaleni akho, qhubeka uqinisa imisipha yomzimba. Ngomshini omkhulu, gcina imizuzwana engu-15. futhi uphumule. Lo msebenzi uhlinzeka umthwalo emisipha yomzimba yangaphakathi.
Ukudla okukhethekile
Ukuqonda isihloko sokuthi ushaya kanjani ekhaya umshini wokugcoba, ukudla okunomsoco kufanele kunikelwe ukunakwa okukhethekile, ngoba ukhalisa ngokweqile kuyimbangela eyinhloko ye-fat excess esiswini. Kubalulekile ukukhipha ekudleni konke " ama-carbohydrate " alula, okungukuthi, amnandi, ukudla okusheshayo, isinkwa esimhlophe, njll. Imenyu yansuku zonke kufanele ibe nama-carbohydrate "okuyinkimbinkimbi" angu-30, ngokwesibonelo, i-buckwheat, i-bran, amantongomane, imifino, njll. Amaphesenti angama-70 asele kufanele ahanjiswe ngokudla kwamaprotheni enani elincane lamafutha: imikhiqizo yobisi omuncu, inhlanzi, inyama, njll.