Uhlelo lokulahlekelwa kwesisindo

Uma ufuna ukulahlekelwa isisindo somzimba ngokushesha futhi ngempumelelo, udinga uhlelo oluphelele lokulahlekelwa isisindo. Sinikeza inketho yakho: ukudla okuphephile okusekelwe ekutheni okunomsoco , okunomsoco kanye nokuzivocavoca okulula izikhathi 2-3 ngesonto. Kulesi simo, uzolahlekelwa yi-1-2 kg ngesonto, i.s. 5-10 kg ngenyanga.

Uhlelo lokulahlekelwa kwesisindo

Noma yiluphi uhlelo oluphumelelayo lokulahlekelwa kwesisindo luqala ngokudla, ngoba lukhulu kakhulu futhi ukungondleki kuyisitha esiyinhloko sokuvumelana. Ukudla okulinganiselwe, okungafanele futhi kube nokuhlukahluka, kuyoba kanje:

1. Ukudla kwasekuseni: i- omelette kusuka emaqanda amabili noma amaqanda othosiwe, noma ubilisiwe amaqanda ama-2, noma ingxenye yanoma iyiphi i-porridge + itiye ngaphandle kokushukela.
2. Isibhulakufesi sesibili: noma yisiphi isithelo.
3. Usuku lokudla: ukukhonzwa kwanoma isiphi isobho kanye nesinkwa sesinkwa, ungangezela isaladi lesitshalo elilula.
4. Isitokisi: isigamu sepakethe ye -fat cottage shizi noma i-glass yogurt, noma i-yogurt ngaphandle kwe-filler, noma ucezu lwama-20g.
5. Isidlo sakusihlwa: inyama enesisindo, inhlanzi noma izinkukhu ezinomuthi wokudla imifino (imifino esanda kuphekwa kanye nephekwe).
6. Ihora elilodwa ngaphambi kokuphupha: ingilazi ye-yogurt eqoshiwe (ungangezela i-spoonful of bran).

Kusukela ekudleni akufakwanga ngokuphelele amafutha, izitsha ezithosiwe, wonke ama-pastry asuka ku-pasta kuya ku-baking, nawo wonke amaswidi ngaphandle kwezithelo kanye nama-dessert azo (angaba ngesidlo sasemini kuphela).

Uhlelo lokufaneleka lokulahlekelwa isisindo

Kuye ngesimiso sakho, umthwalo womsebenzi nezinye izinto ongayenza uzikhethele ngokuphelele noma yiluphi uhlobo lomsebenzi. Amasu amabili - noma wenza izikhathi ezintathu ngesonto imizuzu 40-60, noma kabili, kodwa amahora angu-1.5. Okungcono ukhetho lokuqala. Ungakhetha noma yini:

• egijima endaweni, noma enkundleni, noma ephakeme ngezinyathelo;
• i-torsion hoop noma i-jumping cord;
• amakilasi kunoma yiziphi izifundo zevidiyo zokufaneleka emakhaya;
• ukudansa, i-aerobics, isinyathelo eqenjini;
• ukuzivocavoca nokunye.

Kungcono ukuhlanganisa amandla kanye nemithwalo ye-aerobic. Isibonelo, ugijime kanye ngesonto, kanye nezinye izitimela ezimbili ukuzinikezela ekuqeqesheni amandla. Kukholelwa ukuthi lena yindlela engcono yokulahlekelwa isisindo.