Wonke owesifazane amaphupho we-tummy flat, futhi uma kunomthombo omuhle we-press - ngokujwayelekile, kahle. Ngaphandle kokuzivocavoca okuvamile, ungasebenzisa ukudla okukhethekile kumaphephandaba.
Izimiso eziyisisekelo
- Kubalulekile ukunciphisa inani lamafutha adliwe, ekudleni kwakho kufanele kube kuphela amafutha emifino yemifino.
- Kusukela kumikhiqizo ongayidla, udinga ukukhipha kanye, udla, imayonnaise , i-ketchup, iziphuzo ze-carbonated kanye nokudla okuthandayo okuthandayo.
- Ukudla komsakazo kwabesifazane kunzima kakhulu kunabesilisa, njengoba abesifazane besetshenziselwa ukuqongelela.
- Nciphisa usawoti ekungenani, ngoba liphuza amanzi emzimbeni.
- Ungaphuzi amanzi ngaphambi kokulala, futhi isidlo sokugcina akufanele sibe ngaphezu kwamahora amathathu ngaphambi kokulala.
- Shintsha ukudla okuncane kancane ukuze ufunde futhi ujabulele ukuwujabulela.
- Okokuqala, ukudla kokumisa umshini kufanele kube kanje: ukuyeka ukudla okulimazayo futhi ungadli ngaphezu kuka-1200 kcal. Yidla cishe isonto elilodwa.
- Ingxenye yesithathu yeplate kufanele ibe namaprotheni, imikhiqizo esele - ama-carbohydrate .
- Nsuku zonke udla izikhathi ezingu-6 ngosuku, kanti uma ufuna izingxenye, kufanele abe cishe ngu-200 g. Ngakho-ke, uzohlale ugcwele emini.
- Ukudla okunempilo kumshini wokusiza, kumele ube nesilinganiso esilandelayo: 65% - ama-carbohydrates, ama-20% - amaprotheni, ama-15% - amafutha.
- Ukusebenzisa nsuku zonke okungenani amalitha amabili amanzi.
- Hlola inani le-fibre okumele libe khona ekudleni.
- Ungasebenzisi izishaya zendlala, ngoba zingalimaza umzimba kuphela.
- Ukuze uthole umshini omuhle, akukhuthazwa ukuba adle izithasiselo zokudla, ngakho amathuba okulimaza angaphezulu kakhulu kunenzuzo.
Ukudla komshini omuhle
- Ukudla kwasekuseni - ungadla ipuleti ye-oatmeal uphuze ijusi yemvelo.
- Isidlo sasekuseni sesibili yisisithelo .
- Isidlo - isobho semifino, isaladi yemifino kanye nengxenye encane yenyama yokudla.
- Isinkwa - amantongomane ambalwa, izithelo ezomisiwe kanye nengilazi yogurt.
- Ukudla kwesidlo - udle isaladi ne-plate of legumes.
Isiphetho
Ngenxa yokudla okunempilo nokuqeqeshwa okujulile, ungafinyelela imiphumela emihle kakhulu futhi wenze ukuthi ucindezeleke kahle futhi ube nembobo. Khumbula ukuthi uma ulahlekelwa isisindo, yenza isisu sakho sibe flat, bese uqala ukudla into enyantisayo futhi ngaphandle kokuyeka, amafutha azobuyela endaweni yawo nangaphezulu.