Amantombazane amaningi isikhathi eside azihlukumeza ngetiye yokulahlekelwa isisindo, "amaphilisi omangaliso", ukuzivocavoca ekuseni, kanye nokuhlangenwe nakho kwabo kuphela ukuqinisekisa ukuthi lokhu akulethi imiphumela, ukuvumelanisa nomqondo wokuthi kuzodingeka wenze izinguquko ekudleni kwakho. Kodwa-ke, ngokwenza lokhu kuvela ukuthi lokhu kunzima kakhulu. Lesi sihloko sizokutshela indlela ongakuphoqa ngayo ukuba udle kancane.
Kungani kufanele udle ezingxenyeni ezincane?
Ukudla ngokudla nokudla ngokweqile kuyisitha esiyinhloko sokuvumelana. Uma uqonda ukuthi ukudla izingxenye ezinkulu kakhulu, singacabanga ukuthi lena yinkinga yakho enkulu.
Umzimba womuntu uyindlela eyinkimbinkimbi. Ngokudla, uthola amandla owasebenzisa empilweni: ukuphefumula, i-palpitation, umsebenzi wezitho zangaphakathi, ukunyakaza, inqubo yokucabanga. Uma udla ngobuningi, futhi umzimba uchitha amandla amancane (ama-calories) kunalokho owamukelayo, khona-ke inqubo yokugcina isitoreji iqala, futhi amakholori adluliselwa emathisini adipose.
Ukuze uguqule le nqubo, udinga ukuthola amakholori ngaphansi kokusebenzisa kwakho. Kule ndaba, ukutholakala komzimba kuyotholakala ngokuhlukanisa izicubu ezinomzimba.
Izingxenye ezinkulu zokudla azinikezi umzimba isikhathi sokubhekana nomthamo wezamandla otholiwe, futhi uma kunjalo, ukukhula kwezicubu ze-adipose kuqala. Yingakho isimiso esiyinhloko sokudla okunomsoco ukudla kaningi, kodwa ngezigaba ezincane. Lokhu kubizwa ngokuthi "ukudla okuncane".
Ngomsoco we-fractional kukhona okunye okubaluleke nakakhulu kanye nalokhu: le ndlela ivumela ukuthi sihlakaze imetabolism. Iqiniso liwukuthi uma uqala ukudla kancane, umzimba ucabanga ukuthi izikhathi ezilukhuni zifikile, futhi ziphuza umetabolism. Ngenxa yalokhu, umzimba udla amakholori ambalwa, futhi kancane kancane ulahlekelwa isisindo. Ukudla izikhathi ezingu-5-6 ngosuku ezinxenyeni ezincane kukuvumela ukuba uhambisane nale nqubo: njalo uma udla, imetabolism ibandakanyeka emsebenzini, futhi lokhu kwenza ube ngempumelelo futhi ulahlekelwe isisindo njalo.
Ukuqonda zonke lezi zinqubo, uzothola kulula ukuthola indlela yokuqala ukudla okungaphansi. Ukwenza uhlelo lwe-fractional amandla lucacile futhi lube lula, ake sinike isibonelo sokudla okufanele kokudla okunomsoco:
- Ukudla kwasekuseni - isidlo samaqanda amabili noma i-porridge, itiye.
- Isidlo sasekuseni sesibili yisisithelo .
- Ukudla kwakusihlwa isobho, isinkwa esincane.
- Isinkwa - 20 g ushizi noma isigamu iphakethe le-cottage shizi, itiye.
- Isidlo - imifino esisha noma ebisiwe kanye nenyama, inhlanzi noma izinkukhu ezinomzimba.
- Ihora elilodwa ngaphambi kokulala: ingilazi ye-1% i-kefir noma ye-fat-fat yazhenka, i-varenets.
Njengoba ubona, ukudla kuhlanganisa ukudla okuyisithathu nokudla okuyisithathu. Izingxenye kufanele zibe ezincane - isibonelo, yonke isidlo sakho sokudla kufanele silingane epulazini lesaladi.
Ungaziphoqa kanjani ukuba udle kancane?
Sikunikeza izindlela eziningana ngesikhathi esisodwa, ezingasetshenziswa ngokufana. Zizokuvumela ukuba ulawule kalula ubukhulu bezinxenye.
- Sebenzisa amapuleti amancane - kuzo ukudla kuzobonakala okunye, futhi wena ngokubukeka ngeke ujabule.
- Zama ukudla ekhaya, futhi usike ingxenye ngayinye ngesithathu.
- Uma kwenzeka "indlala" engavamile, uphuze i-yogurt encane engenamafutha.
- Ungahlali etafuleni futhi ulambile,
udle izingxenye eziningi futhi ezinkulu ngeke zibe nhlobo. - Uma uzibeka ukudla okuncane, cabanga ukuthi maduzane kangakanani umuntu ozoba khona.
- Ngaphambi kokudla, uye esibukweni, futhi ubheke izindawo eziyinkinga - kahle kunciphisa ukudla !
- Phuza izibuko ezingu-8 ngosuku, futhi kuzo zonke izibuko 1 kuya ku-1.5 njalo ngaphambi kokudla. Lokhu kuzovumela ukugcwaliswa kancane kwesisu futhi kungabi nasolambe.
Yidla kahle, ngesikhathi esifanayo, futhi umzimba wakho ngokushesha wenqabe ukudla ngokweqile. Izingxenye ezinkulu ziyizidakamizwa ezifanayo njengokubhema. Uma ushintsha ekudleni ngezinxenye ezincane, uzobona ukuthi awulahlekelwe lutho, kodwa uzuze okuningi.