Ukudla okusheshayo kokulahlekelwa isisindo yiphupho labesifazane abaningi abakholelwa ukuthi kungenzeka ukuba badle unyaka ngokungalungile, badle amaswidi nokudla okusheshayo, bese uthatha uphonsa i-5 kg eqoqwe ngesonto elilodwa. Noma kunjalo, lokhu akuyona indlela efanele, futhi umuntu kufanele aqonde umehluko phakathi kwesisindo esisanda kutholakala futhi uphawu oluzinzile esikalini.
Ukudla okusheshayo kusebenza kanjani?
Ngokuvamile abesifazane basebenzisa kabi izidlo eziphumelelayo zokulahlekelwa kwesisindo esisheshayo. Imikhawulo yokudla emfushane eholela emiphumeleni esheshayo yindlela enhle yokukhipha lokho okwakuzuzwe kamuva ngenxa yokudla ngokweqile. Uma isisindo esikhulu sithatha isikhathi eside, kungcono ukusebenzisa isimiso samandla esifanele, okuyinto kancane kodwa ngokuqinisekile ikuholela izinkomba oyifunayo. Akunakwenzeka ukulahlekelwa lokho okuye kwaqoqwa iminyaka!
Ngokudla okusheshayo, uhlanza amathumbu, ususe uketshezi oluthe xaxa kusuka ezicukheni, kodwa ungahlukanisi ama-fat deposits azungeze okhalweni noma okhalweni. Zingasuswa kuphela ngokuhlanganisa ukudla okunembile (futhi njalo!) Ngokulayisha umthwalo we-aerobic namandla.
Ukudla okusheshayo nokuphumelelayo kakhulu: ongakhetha kukho konke ukunambitheka
Indlela esheshayo yokulahlekelwa amakhilogremu ambalwa ukudla ama-mono-diets (ukudla okudliwayo kuphela). Ungakhetha 2 i-mono chips bese uyayishintsha. Noma yikuphi kwalokhu okukhethwa kukho kuzokusiza ukuthi ulahlekelwe u-3-6 kg ezinsukwini ezingu-7 kuphela. Ngakho-ke, imigomo jikelele:
- Ukuze uthole i-mono-yokudla, ungakhetha noma yikuphi umkhiqizo ovela ohlwini ozoyidla ngesonto. Kungaba i-kefir (ukudla okunamaprotheni okusheshayo kuveza ukuthi i-kefir i-1% ye-fat content), i-buckwheat, i-oatmeal, utamatisi, ukhukhamba, ama-apula, amakhabe, amakhabe. Into eyinhloko ukuthi umkhiqizo ujabulisa kuwe ukunambitha, imifino noma ubisi ovela ngaphandle kanye nekhalori ephansi (okungaphezu kuka-40 kcal nge-100 g).
- Ngaphandle kwalokho, ungakhetha imikhiqizo emibili kanye nezinsuku ezihlukile: isibonelo, usuku ngamakhukhamba, usuku - oluhamba nge-kefir.
- Noma yini oyikhethayo, udinga ukudla le kilogram 1-1.5 ngosuku, uhlukanisa yonke isilinganiso nsuku zonke ngo-5-6 kokudla okufanayo.
- Phakathi ne-mono-yokudla kubalulekile ukuphuza amavithamini okungenani amalitha amabili amanzi ngosuku, ngaphandle kwalokho ungagula.
Noma yikuphi ukuhluka kokudla kungasetshenziselwa ukulahlekelwa kwesisindo esisheshayo esiswini, njengoba amathumbu aqeda, futhi, naphezu kokulondolozwa kwesisindo samanoni, isisu esibukwayo siyaba ngaphezulu. Akunconywa ukunamathela ku-mono-yokudla izinsuku ezingaphezu kwezingu-7, ngoba umzimba uhlushwa ukungabi khona kwemithi ethile kanye nokudlula kwabanye. Ngaphezu kwalokho, noma yikuphi ukudla okunzima ukulahlekelwa isisindo esisheshayo kubonisa ukudla ngaphakathi kwama-khalori angu-600 ngosuku, okuyinto ephansi kakhulu.
Indlela yokulahlekelwa isisindo ngokushesha ngaphandle kokudla?
Ukudla okusheshayo ekhaya kuhle, kodwa kunzima. Abaningi bafuna indlela engadingi imikhawulo eqinile. Lokhu kungukudla okunembile nokwehlukanisa. Zama futhi uzibonele wena:
- Ungadli inyama ngemikhiqizo yefulawa: i-side side dish ayiyi-starchy imifino (zucchini, izaqathe, pepper, iklabishi);
- faka ukudla okusheshayo, okumnandi, okunamafutha, okuthosiwe, okubhema, okufakwe emathisini;
- ukuvame ukupheka ku-boiler kabili, ihhavini, i-aerogrill, neze-efrijini ejulile noma epanini lokuthosa;
- Imali engu-70% - izithelo nemifino;
- Ungadli amahora angu-2-3 ngaphambi kokulala;
- Ungaphuzi ihora emva kokudla;
- i-dessert netiyi yisidlo esiphelele, futhi akufanele silandele ngokushesha ngemva kokudla kwasemini noma isidlo sakusihlwa! Kulungile, lokhu-noma isidlo sasekuseni sesibili, noma-isidlo samalanga ntambama;
- Ungaphuzi ukudla, ikakhulukazi ama-sodas amnandi noma ama-juice;
- izingxenye ezingekho kuka 200-250 amagremu ngesidlo ngasinye.
Akuzona ngokushesha njengokudla okunempilo, kodwa umphumela ugcinwe isikhathi eside, futhi ngaphandle kwalokhu akuyona ukucindezeleka komzimba.