Imilenze emifushane, imifula, isiketi esifushane nezithende eziphakeme, kubonakala sengathi lokhu kufanele kakwanele ukunqoba noma yimuphi umuntu. Pho, kungani imilenze ingenkinga enkulu yabesifazane abaningi? Kungani imvelo ikhohlisayo, engazange inike iningi lethu ikhadi lokugcina lokuphelela?
Noma mhlawumbe akuyona imvelo engalungile, kodwa ukudla kwakho okungavinjelwe noma ubuvila? Ukulahleka kwesisindo semilenze ngeke kube khona. Amafutha ashicilela cishe ukusuka phansi avala imilenze namathanga, ngoba kule ndawo abesifazane abaningi bathambekele ekubeni namafutha, okusho ukuthi iphutha elincane lizovela ngokushesha emilenzeni. Uma ngempela ukhathazekile ngalokho okufanele ukwenze ukuze ulahlekelwe isisindo, kufanele uqaphele ukuthi kunezindlela ezimbili futhi inhlanganisela yazo kuphela ezosiza: ukudla okunempilo nokuzivocavoca.
Ukunikezwa kwamandla
Njengazo zonke ezinye izingxenye zomzimba, ukulahlekelwa isisindo kudinga ushintsho olukhulu ekudleni. Okusho ukuthi, uma unemilenze egcwele, kufanele ucabange ukuthi ukudla kwakho akuhambisani neze nokulinganisela, okusho ukuthi sizoyibuyisela evamile. Ngakho-ke, yini okudingeka udle ukuze ulahlekelwe imilenze yesisindo:
Amaprotheni abaluleke kakhulu, uma ungafuni nje ukulahlekelwa isisindo, kodwa futhi ukwakha isithombe esihle. Amaprotheni ayokhuthaza ukuguqulwa kwesisindo samathambo kumisipha. Umthombo wamaprotheni kufanele kube:
- izinkukhu, izinhlanzi zasolwandle, inyama enomzimba;
- Imikhiqizo yobisi ephansi kakhulu;
- imifino yamaprotheni emifino.
Ama-carbohydrate angumthombo wamandla. Ngaphandle kwamandla, ngeke ube namandla okuqeqesha, ukuvuselela, noma ukukhula kwemisipha, futhi ngisho nangaphezulu ngeke ube namandla okulandela ukudla. Kusukela ku-carbohydrate sishiya wonke ama-carbohydrate aphansi:
- isinkwa se-rye;
- i-macaroni kusuka kokolweni olubi;
- izithelo omisiwe namantongomane;
- Irayisi insundu futhi isendle;
- ushukela obomvu;
- izithelo.
Amafutha ayadingeka, okokuqala, ukumuncwa komzimba kwamavithamini amanama-soluble. Kusuka kumafutha khetha:
- izinhlanzi ezinamafutha olwandle ezicebile omega-3 nama-omega-6 acids;
- amafutha yemifino engenakwenziwa;
- amafutha omnqumo (ngosuku kufanele udle ubhontshisi we-2 wepuni, lokhu kusebenza kumafutha esaladi, amafutha okupheka, namafutha okudla okulungiselelwe).
Imifino nezithelo ziwumthombo wamavithamini, i-fiber, i-antioxidants namaminerali. Imifino ongayidla, udle izingxenye ezinkulu ngaphandle kokwesaba, kodwa kusuka ekutheni izithelo ezinhle, ziyeke. Beka ama-berries, baqukethe ushukela omncane kakhulu.
Ukuze ulahlekelwe isisindo, kubalulekile kunoma yiziphi izindleko, uyeke ukudla "amakholori engeziwe" ku-utshwala, ama-sodas, ama-sweet, ama-nectar.
Ukuzivocavoca
Njengoba kushiwo ngenhla, ukuze ulahlekelwe isisindo, uzodinga futhi umzimba.
- Hamba ngangokunokwenzeka futhi ukhohlwe nge-elevator.
- Ukugijima okungenani imizuzu engu-10 izikhathi eziningana ngesonto.
- Vuka ngentambo yokudlula - ngenkathi ixuma wena ngokushisa amafutha, nemilenze ngenxa yokunyakaza okuqhubekayo ekusweleni, uzothola ukuma okuhle okwenziwe.
- I-squat - ukuzivocavoca okulula futhi okungabizi kakhulu ukuze ulahlekelwe imilenze yesisindo. Yenza phakathi nosuku izindlela eziningana izikhathi ezingu-20.
- Lula - ukuma okuhle kwezinyawo kudingekile kuphela. Awunelanga
ukulahlekelwa isisindo nje, udinga ifomu elifanele. Futhi ngenxa yalokhu, emva kokuvivinya umzimba ngamunye udinga ukwelula, ngaphandle kwalokho imisipha iyoba nesimo esiyindilinga. - Ukuze ulahlekelwe isisindo, ziqeqesha ekuzivocavoca nsuku zonke. Isakhiwo esincane samaminithi angu-15 esenziwa njalo singenza izimangaliso ngomzimba womuntu.
Manje uyazi ukuthi yini ongayenza ukuze ulahlekelwe isisindo. Ihlala kuphela ukufeza ngaphandle kokungafani zonke izincomo ezingenhla, futhi umphumela ngeke ube yisikhathi eside.
Yiba nesibindi futhi uphumelele, ngoba manje, imilenze engaphelele idlulele ebuhleni nasempilo!