Indlela ukuba unciphe ngcono kakhulu?

Kwi kumabonwakude, kwimagazini ecwebezelayo, catwalk ngenxa yefashoni ibonisa khangela intle, slim, amantombazana zeenkomo ezinqinileyo nathi. Yaye kuthekani ngabo fatties abo musa angena kweli qela ngomzimba ubukeka? Ewe, lahla ubunzima kwemfuneko - yingxaki enkulu, umdla inxalenye ebalulekileyo lwabantu. Kodwa baninzi, kubaluleke ngokulinganayo ukujongana enye ngaphezulu - ukubuyisa njani? Ungayifumana njani ubunzima emva kokugula okanye emva ukutya elide, kuba ehlabathini kukho abafazi abaninzi abafuna ukuba inani okumnandi kunye ubungqukuva zobufazi. Kubonakala, yintoni ingxaki? Yitya kakhulu kodwa akhule nje ipayi. Kodwa enyanisweni, kwakhona nzima kakhulu ngakumbi, kuba ukuba uthe ukunika ukulawula onombilini wakhe, ubunzima extra nga ilahlwe ayikho angathanda apho thina.

Ngoko ke yintoni onokuyenza ukuze ufumane ubunzima ngaphandle kokuzenzakalisa impilo yabo, kodwa kuphela inzuzo enkulu? Indlela ukuba unciphe ngcono kakhulu?

Okokuqala, simele sihlolisise isizathu sokuba ezilahlekileyo ubunzima. Mhlawumbi kukhokelela kakhulu ubomi esebenzayo, adle on the go kunye nantoni na, ngaphandle kokuba isaladi kunye iyogurt okungenamafutha - yiloo nto kanye efunekayo? Kodwa ukuze ufumane ngcono, kufuneka kudla calories ngaphezu ukulungele. A esezantsi-amafutha kunye nokutya zezityalo akwanelanga ukuba kwabonakala Kum ononyawo.

Okanye mhlawumbi ubunzima yakho ephantsi ngenxa yeemeko ilifa, okanye naziphi na iingxaki zempilo ezinzulu. Izizathu mncane kufuneka abekwe: ingxaki ndlala, isinye inyongo okanye isibindi; diabetes; ukulahleka emnyama; ukutya gadalala. Okanye izinambuzane nje. Ngoko ke, ngaphambi kokuba ufunde indlela ngcono, kuyimfuneko ukuba udibane nogqirha.

Kodwa ukuba ukususela kwinqanaba ngenxa amayeza unayo yonke into ukuze, kwaye ufuna ukuthatha amanyathelo abaninzi kakhulu ukuba balahle mncane, ufumanise: ingaba kufuneka ukuba uyenze ukuze ngcono? Kuyimfuneko ukuba azihlole ngenyameko yonke, ngokoqobo. Balinganise ze ulinganise nokubala. Bala umzimba wakho mass index - ixabiso evumela ukuba baphonononge ubungakanani ubunzima kunye nokuphakama, ngaloo ndlela ukuqinisekisa ukuba okanye hayi ubunzima bakho ayanele ngokwenene. BMI ibalwa nje: body weight hlukanisa yi kwisikweri yobufutshane yakho ngeemitha. Ukuba isiphumo ungaphantsi kwama-18.5, ngoku lixesha lokuba athathe amacephe.

Siza kujonga indlela iba ngcono amandla? Kaloku, okokuqala, nokunyusa inani lokuthathwa kweqela caloric. Oku akuthethi ukuba kufuneka ukondla ukutya umzimba wakho kuphela emnandi kunye okunesitatshi. Ukutya kufuneka ahambisane, ngokupheleleyo esebenza. Ukutya kufuneka kuthathwe amaxesha 5-6 ngemini, kunye namaqebengwana phakathi iindlela zayo. Ukudla kwakho kufuneka kuvela ukutya okuziinkozo, intlanzi kunye nenyama, imifuno kunye neziqhamo, iimveliso zobisi kunye mafutha phezulu, amaqanda, ibhotolo kunye ne-oli yemifuno, isibindi, incindi, nobusi, nuts. Ngokubanzi, kubalulekile ukukhumbula ukuba ukutya osidingayo adle amafutha amaninzi, iikhabhohayidrethi, iiminerali neevithamini. Kwaye abaninzi ubulawu enegalelo ukuvela onombilini.

Kwaye ngexesha snacking, ekukhethwa ukuba ibe iglasi "ephilisayo" isiselo amandla ubisi, iibhanana kunye namanzi nerayisi.

Kwaye enye into - iziqhamo! Ngaba kunokwenzeka ukuba achache, ukususela apile, umzekelo? Ewe, iziqhamo iqulethe izixa ezikhulu carbohydrate, leyo xa ukusetyenziswa kakhulu zidla unobangela umzimba. Umzekelo, 100 grams ye-apile ezintsha ngokuphindwe 5 ngaphantsi calories kunokuba rye isonka. Kodwa woma apile efanayo isonka eliphezulu-osidingayo. Ukongeza, iziqhamo kusenokudala ukungathandi ukutya kunye, Isimanga, uncedo amafutha sibekwe.

Ke ukudla yedwa soze olusebenzayo inzuzo weight. Kuyimfuneko ukuba ukutshintsha ukutya nje kuphela, kodwa indlela yonke yobomi. Thuma wayedla kancinane kwaye kaninzi, ngenxa yokuba i eyiyo kokukhona siya kudla, nethe lokuphumelela ngcono kwaye ke ngoko, ubunzima oluhlaziyiweyo yomzimba wakho. Sela amanzi ayo iziqhamo elithozamisayo - babanike calories umzimba wethu nokuphuhlisa awuzali. Ngokwendalo, emva kwemini akayi kubaleka, phumla, makhe ukutya ukugaya.

Musa ukulibala malunga yokwenza umthambo, kwiisethi okhethekileyo olulandelenayo ezijolise ekwandiseni ubunzima kwezihlunu. Ngoncedo kweeklasi ezizodwa awukwazi ulahlekelwe ubunzima extra, kodwa kunokuba okuzifumana ezi zakhono. Kwaye enye prerequisite ngakumbi: bubuthongo esempilweni elithozamisayo. Ngaphandle kuya kuba nganto, yaye ukutya kunye umthambo.

Hlala icebiso zethu, yaye uya kuba nako kwakhona ngokukhawuleza.