Indlela ukunciphisa umzimba ngaphandle nobungozi kwimpilo: tips, zokupheka

Xa spring, abaninzi abasetyhini babe umsebenzi inombolo enye - ukuncipha. Nangona kunjalo, kubalulekile ukuba ukunciphisa umzimba, khon 'ukuze ukulimaza umzimba wakho kwaye akuthethi ukucofa emva eksperimenti ayiphumelelanga nokuba eekhilogram ngaphezulu ndamthiya.

Namhlanje siza kuthetha ukuba ukutya ngendlela efanelekileyo, cinga amaqela okutya esisiseko kunye nokusebenzisa kwabo imithetho, ukuze namafutha emacaleni kunye kwamathanga. Siya kuzama ukwenza i iseti ethile imithetho, ukuze emva koko kube kanye kunokwenzeka ukuba ayeke ukuba mkhulu kwaye waqalisa ukuhamba kancinane eekhilogram wabutha. Konke ukuba ulahlekelwe ngendlela echanelekileyo ubunzima - kwinqaku lethu.

izabelo Small - akuyongqinisekiso yokuba isafobe slim

Kubonakala amangalisayo, kodwa inyani. Kakuhle ukunciphisa umzimba bazazi kakuhle ukuba ngoku amanga on ipleyiti yakho nendlela zamafutha aguqulwa emzimbeni kuphela. ukufunda zonke ukutya awukwazi ukunciphisa kuphela kodwa ukwandisa umthamo, kungekho ubuhlungu kunye ntshikilelo evela otya ngayo, kodwa ukutya okunempilo elungileyo.

Ingxaki kukuba abantu abaninzi abaqapheli ukuba ukutya usuku encinane itshokolethi, okroqiweyo cutlet neqaqobana ipasta sausage isonka, baya kuziva kuphela ulambile, kodwa ndisenawo onke amathuba ukuze bafumane ubunzima, ingakumbi ipasta kuvakalisiwe imayonnaise. Kwangaxeshanye, avume etafileni esihle kunye itshizi kunye nokutya okuziinkozo, intlanzi nowezonkana ezisicaba ezingenagwele, imifuno kunye neziqhamo, uya kulahlekelwa imini emzimbeni ngemihla.

Indlela ukukhetha ukutya protein

Ukuze kakuhle ukunciphisa umzimba, musa ukukhanyela wena umthombo protein - kodwa ikakhulu inyama kunye nentlanzi. protein Animal lisondele kakhulu emzimbeni wethu ngaphezu izityalo, kunye nemali yayo eqhelekileyo ukutya normalizes ukutya uze uqale ukuncipha.

Protein unika imvakalelo leha ka kuhluthe. Ukuzama ukuba iphazanyiswe iinxenye ezincinane of isidudu kunye nemifuno ekrwada, uza kulamba uze unike up, kodwa ukukhonza eqhelekileyo inyama alibale ngezinto ukudla ixesha elide. Ukuze balahle tai ka efrijini kufuneka ibandakanye protein zonke isidlo, ngaphandle mhlawumbi isidlo sangokuhlwa kuphela. Ubhejo wakho osenyongweni uza kuba inkukhu okanye Dada, kodwa yavuka kuphela. Akukho ngembiza kwaye ukubhaka eziko. Ukuze ukubala, zande isabelo-1 g ikhilogramu bodyweight nganye.

Isonka kunye nomgubo iimveliso

ngezantsi nje, siza kuxubusha ngendlela unciphise umzimba ngokuthobela imigaqo ukutya okunempilo. Okwangoku, makhe siqwalasele iqela ibalulekileyo imveliso. Oku utshaba lwethu oluphambili, apho kuya kufuneka ukuba alwe. Ukunciphisa umzimba kufuneka ukucima ngokupheleleyo isonka kwi menu. Nangona kunjalo, kakhulu ukuba ukwala, kuba oku kunokukhokelela ukusilela. Kubhetele ukuba asebenzise ukusetyenziswa kwemveliso isonka kunye nomgubo. Namhlanje, uvumela ngokwakho ukuba adle kuyo, kodwa hayi grams ngaphezulu kwe-150, yaye ngomso ngaphandle kwakhe. Kule meko, qiniseka ukuba adle isonka kusasa, nidle ngaphandle kwakhe. Iilekese - oku nokuba qela eyingozi ngakumbi, kufuneka indawo iilekese kunye namaqebengwana kwi uyawathena namakhiwane kwi imali encinane.

Inkqubo yokwakha yokudla

Siye zavela kulawulo esisiseko: ". Yidla ukwehlisa umzimba, kodwa cinga ngento udla" Ukunciphisa servings Azinakuze zivelise into yoko. Yitya kakhulu iziqhamo kunye nemifuno. Lihambisana inyama, ezi mveliso ukunika isiphumo eyothusayo. Uya kuziva mkhulu, uya kuhlútha amandla, kwaye ngexesha elinye uya kuyigcina ngcembe umzimba. Le mifuno iqulathe okuninzi carbohydrate, kodwa abo esilufumana iilekese ecokisiweyo. Ngenxa ifayibha, ukuba abalufumani ako, ngoko ke, nkqu ngokutya iziqhamo kunye nemifuno eekhilogram, uyakwazi Ungakhathazeki malunga nani yakhe.

imithetho enzulu

Kubomi yonke mfazi kuza ixesha xa ibona - ixesha ukuncipha. Akukho mfuneko Ungakhathazeki, Asikuko nokuba nzima. Thenga ku emininzi iziqhamo kunye nemifuno, udle imini yonke njengokuba izitya icala kunye namaqebengwana, babe cocktails kunye smoothies, casseroles ukukhanya. Kodwa avokhado neediliya ngcono ukususa icala, ukuba phezulu kakhulu calories.

ixesha ngasinye, ehleli phezu kwetafile, thatha umthetho ukuqala isidlo kunye nemifuno. akayi kuba nokulamba lusithe izwi sizathu - A ipleyiti zekhaphetshu isaladi, iikherothi okanye beet. Ngoku ungahambisa ukuya kwikhosi engundoqo. Qiniseka ukuba utshintshe kwisidlo sakho eziphekiweyo kunye nemifuno ekrwada. Kodwa isidlo kuhle ukushiya ukutya izityalo kuphela ngaphandle inyama kunye nesonka.

iimveliso Simple kunye ziziphumo ezisemagqabini

Akukho mfuneko ukusebenzisa ukutya enzima, apho abasunguli bacebisa ukutya iiprawn kuphela ipayinapile kunye broccoli. Namhlanje sithetha ukuba unciphise umzimba ngeveki ekhaya. Masenze ngokunciphisa omalunga ngosuku, ukuze baqonde ukuba yintoni na busengozini. Kokusa kakhulu ukuba uqale kunye nenyama kunye cereal. Ngaphezu koko, xa upheka isidudu, into malunga isonka kuya kufuneka ukuba ukulibala.

Kukho imfuneko amaxesha ubuncinane 4-5 ngosuku. Inxalenye ezincinane, kokukhona kungcono ukutya kwetyiswe. Kulo mzekelo, lowo awufuni ukutya ityiwe ngemini kufuneka licuthwe, mabayahlule nje isixa kudliwa kwizixhobo ezininzi. Iimveliso zobisi ziluncedo kakhulu, kodwa ubisi kufuneka kushiywa, kuquka lokumisa uyifaka iti. Kodwa iyogurt kunye Cottage sisi - kukho olukhulu kwisidlo. Kufuneka emini kufuneka usele amanzi, iilitha ezimbini ngosuku. Kakade qinisekisa ukutya osidingayo.

Amacebiso abaqeqeshi abanamava

Kufuneka nazo yonke imihla kunye nabo balangazelela ukufumana inani omhle. Kule meko, ulahle umzimba imiphumo ayisoloko izinzile. Oku kwenzeka ngenxa yezizathu eziliqela. Amaxesha amaninzi, umntu ikhanyisa ingcamango ekunciphiseni umzimba uqalisa ukuqeqesha nzima, udle ngaphantsi - kwaye ubunzima bomzimba ngokukhawuleza. Emva koko, yena buyasikhulula kwakhona kwaye ukuzuza ubunzima. Ngoko ke khumbula, wena musa ukuhlala ukutya - utshintsha indlela yakho.

Abaqeqeshi yokuqala ingcebiso ulale ngokwaneleyo. Ukunqongophala ubuthongo umzimba ebona nje ukungondleki, yaye ngaloo ndlela uthatha amalungu kunye neenkqubo ezininzi kwindlela yogcino lwamandla. Lokugaya lingancipha, yaye yonke imizamo yakho lilize. Qiniseka ukuba aluphakamise konke ukutya enzima, inyama kunye nesonka kusasa. Umthamo ukuthatha kakuhle iimveliso zobisi, apho ungadibanisa imithombo protein yezilwanyana, kodwa isidlo, zama ukuphepha ukutya imvelaphi zezityalo.

Imali yokusebenzisa kunye neendleko

Oku kubaluleke kakhulu, kuba ukuba awadubadube ngaphezu sichitha, uya kuzuza ngokuzenzekelayo ubunzima. rhoqo uyakwazi ukuva, "Ndaphelelwa ubunzima lula emva ziqala ukuhamba ekhaya evela emsebenzini ngeenyawo." Oku kusinika inyaniso ebaluleke kakhulu - enyusa otya ngayo, kufuneka ucinge indlela yokwenza ethile osidingayo intsilelo. Nciphisa yokudla ayikho imfuneko yoko, kodwa calories ngeza iindleko inqaku - kunokwenzeka. Ukuba uhlala kude emsebenzini, ukuthatha ummiselo ukuya zokumisa ezimbini kwangethuba uhambe. Ubunzima ngaphezulu kufuneka ukulahla, ixesha kokukhona kufuneka inikwe ntshikilelo emzimbeni. Ngokusesikweni, umntu kufuneka abe iyure enesiqingatha ngosuku ukuhamba, ahlala okanye ibhayisekile.

njani fast ukunciphisa umzimba

Le yenye nomba obalulekileyo wokuba exhalabisa abantu abaninzi. Kakade ke, sifuna ukufumana iziphumo nangoko, kodwa kufuneka sikhumbule ukuba umsebenzi wethu ukwenzakalisa kwaye ugcine ekufezekiseni iminyaka ezayo. Ngoko kangakanani unokuphulukana ubunzima ngeveki? Oku zokudla bengavumelani. oogqirha Domestic bakholelwa ukuba ngaphezu kwe-400 g iintsuku ezisi-7, iingcali amazwe zikhokelela Amanani 2.2 kg ye xesha elinye ixesha. Kwi-avareji, kucacile ukuba kwamkelekile ukuba balahle hayi ngaphezulu kwekilogram ngeveki yaye akukho neekhilogram ngaphezulu kwe emine ngenyanga.

Ukuze kubonelelwe ilahleko ubunzima ogudileyo kwanele ukuba bayeke elithozamisayo, okunamafutha kunye eqhotsiweyo, ukunciphisa ukusetyenziswa isonka sandise servings zemifuno. Ukuba iholide ngaba ulwa nesilingo, yenza yokumpompoza ngemini elandelayo.

Itye okanye nokuzila ukudla ngosuku

Phakathi kwabo akunakwenzeka ukuba umqondiso ngokulinganayo. Ukuba yangaphambili phantse lonk ingozi, owesibini inomsebenzi ezibalulekileyo eziyimfuneko yokucoca kunye nokukhutshwa. Ukuqhuba imini ukubhobhoza, akukho mfuneko yokuba amalungiselelo ezile ukutya. Yanele ukuba amaqanda abilayo kunye nenkukhu ebilisiweyo, cottage itshizi ephantsi-okunamafutha kunye iyogurt okungenamafutha, kwakunye ikomityi enkulu isaladi yemifuno, kunye imini yonke uya kuziva omkhulu. Le imveliso omninzi oluncedo nebalulekileyo. "Nciphisa umzimba ngaphandle ukubandezeleka indlala ukutya okunezondlo okumnandi" - sisaci yokudla protein. Ukuba ufuna ukuba ulahlekelwe eninzi obugqithisileyo, unga zama alternate ukutya kunye eqhelekileyo, ngemini okanye ezimbini. kungekudala uya kubona iziphumo.

Ingaba amanzi?

Namhlanje, kukho ulwazi oluninzi malunga umzimba. ngcali nganye ohambisana amava bakhe umsebenzi wakhe. Bonke zigxininisa ukubaluleka ukunyusa mali asele, kungekhona incindi, iziselo zeziqhamo kunye nezinye iziselo, oko kukuthi amanzi. Thina engathandi sakubambezela ingqalelo ibinzana omlingo: ". Ayikho into yatshintsha kakhulu ekutyeni wasela amanzi ezibhityileyo kakhulu xa efuna ukutya". Yiloo nto kanye into ekufuneka uyenze ukuze nabani na ofuna ukuba balahle kilogram kwemfuneko. Inyaniso kukuba kaninzi babhidanisa iziganeko yindlala kunye linxano. Ukuba ufuna ukuba badle, basele amanzi kuqala ulinde imizuzu eli-15. Ukuba indlala na ingasekho - ukuba ngokwenene kufuneka ukutya kwakho. Amaxesha amaninzi sidlula. Ukuze baye balahlekelwe ubunzima kufuneka asele iilitha ubuncinane 1.5 zamanzi ngosuku.

Best iindlela ukunciphisa umzimba

Ngoko ke, siye mzuzu wokugqibela. Siza sabelane nawe inani iindlela ezininzi ezisebenzayo ukuba unciphise umzimba ngeveki ekhaya.

Indlela yokuqala - kukwandisa umsebenzi emzimbeni. Kuba nempembelelo rapid kuyimfuneko ukuzibandakanya ngamaxesha ezi-6 ngeveki. Faka CD yakho nkqubo uyithandayo kwaye phantsi kolwalathiso umqeqeshi ekhethiweyo.

Indlela yesibini - ukuba yeka ukutya iilekese. Candy kunye jam, iziqhamo kunye cereal - yonke imithombo carbohydrate, kodwa zahluke kakhulu. Ngoko ke, unike kuqala ku-apile kunye oatmeal.

Le ndlela ilandelayo isekelwe phezu ukusetyenziswa izixa ezikhulu zamanzi kunye juice yemifuno. Ukuze amanzi extra asihlali emzimbeni, okanye isiselo iti eluhlaza idityaniswe lemon amanzi, ijinja, nesinamon. Of juice kuhle inceda ukunciphisa apile ubunzima yetumato.

Indlela yesine ilahleko ubunzima olungxamisekileyo - unciphiso umthamo ngamanqatha. Kunqweneleka ukuba eli nani ayidluli 25 grams ngemini. Oko ukususa ngokupheleleyo inyama igcadiweyo, sausage, ukunciphisa ubungakanani oyile kunye namasi, umgca iikeyiki kunye ehla, neenkozo zepistasi, mayonnaise, kunye nezinye ukutya eziqulathe amafutha kwemfuneko.

Indlela sesihlanu - oko evuna calories. Le ndlela iphumelela kakhulu, kwaye xa ufuna ukubuyela kwimilo ngokukhawuleza, ngoko uzame. Nge osidingayo calculator yenza ngokwakho ukutya ukuya calories 1500 ngosuku baze babambelele kuyo iintsuku ezintathu, ngoko ukunyusa inani labo 1,900 calories (kodwa ngosuku kuphela olunye), yaye emva koko yehlele iintsuku ezintathu zokuqala. Ngenxa yoko, uyakwazi ngokulula ilahlekelwe kwekilogram ngeveki.

Umthetho lesithandathu yi - kufuneka sishiye ityuwa. A omkhulu kakhulu ikhoyo nokubakho ezahlukeneyo sauce. Le mayonnaise, lwemostade, isoso. amaqebengwana Ready-eyenziwe, isonka - kukwayinto entle umthombo yetyuwa. Kunqweneleka ukuba iveki hayi lweTyuwa ukutya maxa onke. A imali encinci sodium onokulufumana iziqhamo kunye nemifuno, oko kwanele ukuba umzimba wenu.

Njengoko ubona, akukho nto kunzima ukuncipha. Enyanisweni, kufuneka yodwa, kwaye uzakufumana ihlabathi eyahlukileyo ngokupheleleyo, apho wena ukuzithemba, ezintle. Kwaye isigqibo sokuba oza uzihlaziye ngomso.