Bathi ukuqeqeshwa ukuphumelela okungu-20% ekulahlekelweni kwesisindo, futhi ukudla kungu-80%. Yiqiniso, kungenangqondo ukuthemba okuthile kokubili - ngaphandle kokudla okunempilo (okusho ukuthi "ukudla"), akukho ama-cubes azobukeka esiswini sakho ngamafutha, futhi ngaphandle kokuqeqeshwa - ngeke nje avele.
Ngokuvamile, ungakuthandi kanjani ukudida, futhi ngaphandle kokudla ukushisa kunoma yikuphi. Ngakho-ke, qhubeka.
Ukudla okushisa amafutha
Ukudla kokudla kwesisindo - akusilo 500 kcal ngosuku. Eqinisweni, ukwehla okunjalo okubukhali ngokuqukethwe kwekhalori kuholela ekwandeni kwamanoni, ngoba umzimba wesaba ukulamba. Kodwa ukwethulwa kokudla okusheshisa umzimba ekudleni kuzosiza kakhulu.
Okokuqala, ukudla kokushisa kwamafutha kusekelwe ekusetshenzisweni kwamanzi, okungukuthi, amanzi. Ukuze uhoxise yonke imikhiqizo yokubola, ukusheshisa umzimba futhi usebenze ukushisa kwamafutha , udinga ukuphuza mayelana no-2 amalitha ngosuku.
Ukudla okunomsoco wokulahlekelwa isisindo kuhlanganisa inqwaba yamaprotheni kanye nokuqukethwe okulinganisiwe kwama-carbohydrate namafutha. Zonke izingxenye ezintathu ziyadingeka, yiyona nje iphrotheni enamandla okushisa. Isizathu silula - kunezinto ezicebisa ngamandla, kodwa zikhona ezidinga okuningi kithi kunokuzinikela. Yilokho amaprotheni ayikho - imikhiqizo enokuqukethwe khalori okungalungile. Ukudla okungcono kakhulu kwamaphrotheni ekudleni:
- i-cottage ushizi kuze kufike ku-5% okuqukethwe kwamafutha;
- i-kefir kuze kufike ku-2% okuqukethwe kwe-fat;
- ubisi kuze kufike ku-2% okuqukethwe kwamafutha;
- i-yoghurt 1% kokuqukethwe kwamafutha;
- ukhilimu omuncu kuya kumafutha angu-15% (noma, okungcono, esikhundleni sogurt);
- ushiya kufika ku-25% okuqukethwe kwamafutha.
Ngaphandle kwemikhiqizo yobisi, sidinga amaprotheni wangempela yezilwane - inhlanzi nenyama. Futhi, inhlanzi ingcono kakhulu, ngoba amaprotheni ayo agujwa kangcono.
Futhi i-fat burner engokwemvelo kunawo wonke i- vitamin C. Itholakala kuwo wonke amajikijolo, i-citrus kanye nesaladi. Kukholelwa ukuthi labo abasebenzisa i-ascorbic acid nsuku zonke balahlekelwa yi-25% ngokukhudlwana kunelabo abagwema i-vitamin C.