Ukuze ulahlekelwe isisindo ngokuqondile ngokushisa amafutha , futhi ungaphuzi amanzi ngokusebenzisa izidlo ze-mono, uzodinga ukubekezela okuncane kanye nesikhathi sokuzivocavoca nokudla okunomsoco.
Okokuqala, qaphela imithetho embalwa yokugunyazwa:
- ungabala amakholori futhi ungabi njala;
- unqume noma, uma kunokwenzeka, ungabandakanyi ekudleni kwakho okumnandi, okunamafutha nokudla okunomsoco;
- shiya imikhuba emibi;
- Yidla izikhathi ezingu-5-6 ngokushaya;
- uphuze okungenani amalitha amabili amanzi ahlanzekile namanje;
- sebenzisa i-carbohydrate eziyinkimbinkimbi nokudla okuqukethe i-fibre yokudla kwasekuseni nokusemini;
- Musa ukweqa ibhulakufesi;
- ukulandelela inani leshukela elidliwe;
- ungakhohlwa ukuthatha isisindo samavithamini nama-vitamin supplement;
- faka amaprotheni amaningi ekudleni kwakho kwansuku zonke;
- ulale okungenani amahora angu-8 ngosuku.
Futhi, ukuze ushise masinyane amafutha angaphansi kwesikhumba, zijwayele ngemisebenzi eminingi engokwenyama ephakanyiswa ukuba yenziwe okungenani izikhathi ezintathu ngesonto. Ngokuhamba kwesikhathi akumele bahlale okungaphezu kwehora. Futhi ukhohlwe isikhala sokuphefumula phakathi kwezindlela!
Ukusebenza okuyisibonelo:
- Imizuzu engu-25 - i-cardio (ibhayisikili, ukugijima, ukubhukuda, imidlalo yangaphandle, njll);
- Imizuzu engama-35 - amandla okuthwala emisipha yemilenze, emuva kanye nomshini;
- ihora elilodwa - ukusebenza kwe-cardio;
- Imizuzu engu-25 - imithwalo ye-cardio;
- Imizuzu engama-35 - izivivinya zamandla ezithombeni zomhlane, isifuba nezandla.
Imikhiqizo yokushisa amafutha
Kumele kuqashelwe ukuthi ngaphezu kokuzivocavoca nokudla okulinganiselayo ekulahlekelweni kwesisindo ukusiza ukuthi ulungele ukudla imikhiqizo eshisa amafutha angaphansi komzimba.
Amanzi asiza ukwandisa izinga lokunciphisa umzimba futhi ngaleyo ndlela kunomthelela ekulahlekeni kwesisindo. Futhi amanzi anciphisa umuzwa wendlala.
Amantongomane kaPine . Ziqukethe inani elikhulu lama-acid acids, futhi liqukethe nama-hormone okuthiwa i-satiety.
Imikhiqizo yobisi . Ngokusetshenziswa okuvamile
I-orange . Lesi sithelo sinamavithamini amaningi. Ngaphezu kwalokho, iqukethe i-fibre yemvelo, ilwa ngokuphumelelayo namafutha.
I-Ananas . Iphayinaphu engavumelekanga empeleni iyabulala isifiso futhi iyakusiza ukugaya ukudla.
Amaqanda . Iqukethe amaprotheni agcwalisa umzimba isikhathi eside. Zizoba yisidlo sasekuseni esimangalisayo futhi esinempilo.
Amazambane . Kuye kwaziwa isikhathi eside ukuthi amazambane aqukethe ama-carbohydrate amaningi. It igcwalisa isisu. Futhi isitashi esiqukethe amazambane sinomthelela omuhle ekushiseni kwamafutha.