Intombazane efuna ukuthola amafomu okudukisa kufanele ikwazi ukuthi idle kanjani kahle ukuze izuze umzimba. Lena yindlela kuphela ongayilahla ukuqina okunamandla, kodwa "ungathathi amanoni" futhi uthole i- cellulite ne-flabbiness yesikhumba.
Kufanele udle kanjani ukuze uthole insimu yokuzivikela ngokuphepha?
Kunemithetho eminingana eyenza uhlelo lokudla ngendlela esheshayo ye-muscle mass. Okokuqala, kubalulekile ukuthi udla ukudla okungenani izikhathi ezingu-5 ngosuku, izikhathi ezingu-7 ngokufanele. Okwesibili, kubalulekile ukuthi izingxenye zimbalwa. Futhi ekugcineni, kufanele uqaphele ngokucophelela okuqukethwe kwekhalori yokudla nokubunjwa kwabo BZHU (amaprotheni, amafutha kanye nama-carbohydrate).
Lezi yimithetho eyisisekelo yokudla kahle ukuze uthole imisipha yomzimba. Manje ake sibheke isibonelo semenyu lapho zonke izingxenye sezivele zilinganisiwe. Kulolu hlu olungezansi ukwamukelwa kwesamba esidingekayo sokudla kuhlukaniswe izikhathi ezingu-7. Uma kunokwenzeka, zama ukudla kahle ngokuvumelana nalesi simiso.
Yini ongayidla ukuze wakhe ubukhulu bemisipha?
Nasi isibonelo sendlela nokuthi yini engadliwa ukuze kwakhiwe imisipha. Imenyu iklanyelwe intombazane, ngakho awukwazi ukuyithatha njengesisekelo somsoco womuntu.
Ngakho, nansi imenyu yesampula:
- Ukudla kwasekuseni kungaba nama-gramu angu-200 we-oatmeal noma noma yimuphi omunye uketshezi, obilisiwe ngobisi 3.5% amafutha. Hlanganisa nesangweji 1 ngebhotela noshizi nendebe yetiyi noma ikhofi noshukela noma uju. Ushizi akufanele kushintshwe ibe isobho, kodwa ungasebenzisa ingulube ebilisiwe ebandayo.
- Isidlo sasekuseni sesibili (amahora amabili emva kokuqala). Ungadla i- curd mass noma i- cottage shizi enothile (okungaphezu kuka-150-200 g, okuqukethwe kwamafutha angaphansi kwama-5%). Futhi uvunyelwe ukuba uphuze ijusi, ihlanganise, itiye noma ikhofi noshukela.
- Isinkwa (amahora amabili ngemuva kwekusasa kwasekuseni). Uvumelekile ukuba udle ibhanana, i-apula noma iphakathi. Ama-oranges nezinye izithelo ze-citrus kungcono ukuthi bangadli, ngokuqondile, njengamagilebhisi noma i-ananas.
- Ukudla (emva kwamahora amabili emva kwesidla) kuqukethe isobho ngenyama noma inhlanzi (200 g),
inkambo yesibili (150 g yokuhlobisa, 150 g inyama, imifino engenamkhawulo), isiphuzo. Ungakwazi ukuthenga i-dessert, isibonelo, i-ayisikhilimu noma i-30 g ye-chocolate emnyama. - Isisindo samasontathu (amahora amathathu emva kwasemini) siqukethe izithelo, njenge-snack noma isaladi yemifino (150-200 amagremu) ngenxenye yesinkwa esimnyama.
- Dinner (amahora amabili emva kwasemini). Ivumelekile ukuba idle ama-200 g wezimvu ezimhlophe, igcwele ihlobiso lemifino.
- Isidlo sesibili (amahora amabili ngaphambi kokulala) siqukethe 1 inkomishi ye-kefir enomthelela we-fat okungenani u-2%.