Kuyinto evamile ukunciphisa isisindo kuya kilogram ezintathu ngenyanga. Nale nqubo yokulahlekelwa isisindo, umzimba awucindezeli. Uma le nqubo ishesha, esikhathini esizayo, njengomthetho, ingaguquki nje kuphela ukubuya kwamakhilogremu alahlekile okwesikhashana, kodwa futhi isethi eyengeziwe yesikhathi esifushane, esibonisa indlela engalungile yokunciphisa isisindo. Kodwa-ke, kunezimo eziphuthumayo lapho nje udinga ukulahlekelwa isisindo ngokushesha. Kulesi simo, udinga ukwazi ukuthi ungayinciphisa kanjani u-3 kg ngesonto ngokufanele.
Ibonisa izindlela zokusindiswa kwesisindo
Noma ubani ofuna ukulahlekelwa amakhilogremu ambalwa ngesikhathi esifushane kufanele aqonde ukuthi emzimbeni lokhu kuzoba luvivinyo olunzima kakhulu. Ngaphezu kwalokho, kubalulekile ukucabangela izici zomzimba ngamunye kanye nesimo sempilo ngokujwayelekile, ngoba izimo lapho ukulahlekelwa kwesisindo okusheshayo kuvinjelwe ngokweqile akudingeki.
Kumele uqaphele ukuthi ungathola okungenani 3 kg ngesonto ngaphandle kobudlova emzimbeni. Kunezindlela ezilula kakhulu lokhu:
- yeka ukudla noma ukumane ugcine ukubuka izinhlelo ze-TV eziphazamisa inqubo evamile yokugcoba umzimba futhi ungadlulisi isignali esifike ngesikhathi ebuchosheni;
- ukususa ukudla okusheshayo ekudleni, imikhiqizo eqedile, imikhiqizo ehlanjululwe;
- ukunciphisa inani le-oily kanye nokudla okumnandi kakhulu, ama-chips, amantongomane anosawoti, njll, kanye nokuphuza utshwala;
- Phuza usuku okungenani ama-1.5 amalitha amanzi ahlanzekile ekwindla nasebusika kanye no-2.0-2.5 amalitha amanzi - entwasahlobo nasehlobo.
Zonke lezi zindlela azisoze zidinga ukudla okunomsoco nezinhlupheko esiqandisini, kodwa kuzosiza ukususa izinto eziyingozi emzimbeni futhi zizosebenza ngobumnene ukuze zinciphise isisindo. Iqiniso, lokhu ngeke kwenzeke ezinsukwini eziyisikhombisa. Uma inkinga, indlela yokulahlekelwa isisindo ngo-3 kg ngeviki, iyinto enzima kakhulu, kufanele usebenzise izindlela ezingaphezulu kakhulu.
Indlela yokulahlekelwa isisindo ngokushesha futhi ngokufanele?
Ukuze ulahlekelwe isisindo esisheshayo ngesonto elilodwa, ungasebenzisa futhi izindlela eziningana, phakathi kwazo:
- ukuqhuba izinsuku zokukhulula; izinsuku eziphumelela kakhulu zikhona elayisi, i-kefir, ama-apula - lokhu kudla kugcwalisa umzimba ngamavithamini nezinye izinto ezizuzisayo futhi kunciphisa umuzwa wendlala;
- phakathi nesonto lonke lemfundo engokwenyama, ukusebenza ngokomzimba: kungaba amakilasi ekliniki yokuzivocavoca, ukuvivinya umzimba, ekugcineni ekhaya - usebenzisa ama-dumbbells, ama-jogs asekuseni;
- ukulahlekelwa isisindo ngo-3 kg ngesonto kuzosiza ekudleni okunika ukudla okuncane (izikhathi ezingu-5-6 ngesonto) ngokunciphisa inani lezinsizakalo, kufakwa ekudleni kokudla okunefayibha ;
- ukudla kule nkathi kuzodinga ukukhunjulwa ekudleni kokudla okunamafutha, okubabayo, okusawoti namnandi, isinkwa esimhlophe, imikhiqizo yokubhema;
- Kubalulekile ukunciphisa kakhulu ukusetshenziswa kasawoti, kodwa hhayi ukuyeka ngokuphelele ukusetshenziswa kwayo;
- Ukudla okunciphisa ama-3 kg ngesonto kufanele kufake inani elikhulu lemifino nezithelo ngokuhluleka kwalesi sikhathi kusuka kumazambane, amajikijolo amnandi, amajikijolo nezithelo ezimnandi.
Isifiso sokususa ngokushesha amakhilogremu angaphezulu akufanele siphambene nomqondo ovamile, ngakho awukwazi ukufeza umphumela oyifunayo kunoma yiliphi izindleko. Ngaphambi kokuthatha isinqumo ngalesi sinyathelo, udinga ukubonisana nochwepheshe futhi uthole izindlela eziphephile zokubonisa ukulahlekelwa kwesisindo. Uma kukhona izifo ezingelapheki noma izikhukhula, akuvunyelwe ukuba uhlale ngokudla okuqinile.
Ukunciphisa isisindo se-3 kg ngesonto kuzosiza imenyu ekhethekile, okufanele iqukathe izitsha ezenziwe ngemikhiqizo ephansi yekhalori nge-GI ephansi. Kungcono uma kuphekwa, kudoti noma kuphekwe ngaphandle kokusetshenziswa kwamafutha namafutha, kuhlanganise nemifino.