Ukutshisa amafutha ngesisu: idayethi umthambo

Ufuna ukuba bahlukane ngamanqatha ngesisu yaye ezinqeni obhityileyo? Ukuze wenze oku, kufuneka ulungise otya yakho, ngexesha ngokuphathelele kwimimiselo ka okunesondlo. Kwakhona kwakukho imisebenzi ezizodwa kwimisebenzi yakho yemihla ngemihla.

Ukutshisa amafutha kwi esiswini kungenxa kokusetyenziswa iimveliso igalelo cleavage wayo nokususwa emzimbeni. Quka yomxhesho asidi okunamafutha monounsaturated. Eziphuhlisa ngayo processing ngokukhawuleza kwamafutha kwemfuneko umzimba akumkhululi loo mntu umzimba. Ngu fatty iMono-unsaturated ziquka ngamaqela amahlanu ukutya. Makhe sihlole kubo.

1. ngeoli yemifuno. Sebenzisa ngokuba iminquma zokupheka, rape, zesesame, ujongilanga, peanut, iimbotyi zesoya, ioli linseed. Enempembelelo enkulu baya kuzinika ukuba kudla ngaphandle ukupheka.
2. Neenkozo zepistasi, nembewu. Ukuba ulungile ukusebenzisa njengoko kwisihlomelo kwezinye izitya okanye abe magqabi. Neenkozo zepistasi, iimbewu ukwanelisa ngokugqibeleleyo indlala. Yitya ukutya iimbewu ithanga, imbewu kajongilanga, sesame. Kwakhona badla amandongomane: peanuts, neentyantyambo zeamangile, cashews, walnuts, hazelnuts, ngamandongo-, kunye nabanye.
3. Ukutshisa amafutha esiswini fast, xa idityaniswe ezityiwa zeavokhado.
4. YemiNquma. fatty Monounsaturated equlethwe iziqhamo emnyama kunye neluhlaza.
5. chocolate ekrakra. Hi mpimo lowutsongo, inika ovuthayo namafutha esiswini. Kodwa musa ubandakanywe ukuselwa yetshokolethi, ekubeni kusekho imveliso ngokwanelisayo eliphezulu-osidingayo.

Ingaba kukho into kwindawo yakho abahlobo ngubani na ongadlayo nasiphi na isixa ukutya kunye nangoku absolyutnone kuphila? Abantu abanjalo kakhulu kunene. Kutheni yonke nokuzifica encinane ngokwayo ngokohlobo wekeyiki ngoko nangoko kubonakala kwi zomzimba wakho? Ke aba bantu cwaka abadla ukudla ebusuku-osidingayo yaye khangela enkulu. Yonke loo mbandela ukutya. ngolwimi lwezenzululwazi nayo ngokuba ukutya. Ukuba fast, amanqatha akanayo ixesha zilibaziseke emzimbeni kukuninzi. Xa exchange kade ngayo izinto, phezu koko, ukuba umntu utyebile.

Ukutshisa amafutha belly ukukhawulezisa imetabolism kunokwenzeka ukuba nawuphi na umntu. Eyona nto ibalulekileyo - ukuba bagcine indlela ezithile zobomi. Kufuneka ntsasa nganye isidlo sasekuseni, kufana nqwa iwashi umzimba, kangangokuba iye zandisa ireyithi emzimbeni. Sasemini badle iimveliso cereal. Qinisekisa ukuba uyifake iiproteni yakho ekutyeni (inyama, amaqanda, ubisi, njl), njengoko umzimba ukugaya kubo ichitha amandla amaninzi, kwaye ke nenqatha. Sela amanzi amaninzi ecocekileyo, oko kuyanceda ukususa ubuthi emzimbeni.

Ngoku cinga msebenzi, ukuba aqhumisele ngamanqatha esiswini. Hlala kuso nasiphi na isikhundla ekhululekile. Qala ukuze siphefumle isisu. Uwukhuphe kwaye qinisa kumaphephandaba, uphefumlela ngaphakathi kwaye ukhululeke izihlunu zakho. Yanjalo, landela la manyathelo imizuzu 2-3.

Imilenze kume phambi kwakho, phakamisa izandla zakho kwinqanaba esifubeni. umzimba Inspiratory siphambuka umva kancinci niziphakamise iinyawo zakho phantsi. Igcinwe kweso sikhundla imizuzu 2. Ngenxa ngumphunga, ukuze kwindawo yayo yoqobo kunye ukhululeke.

Ungqiyame emva phezu kunene. Nge zingumphunga phakamisa imilenze kumgama ngeesentimitha eziyi-20 ngaphezu emgangathweni. Landela ukuwela kwi imilenze "isikere" uhlobo, kwangaxeshanye, ukukhulisa imilenze ngasentla, ohlisa kule ubude. Yenza umthambo ngamnye ngomzuzu 1.

Eyehlayo ngokupheleleyo emqolo, izandla phantsi isinqe. Nge zingumphunga phakamisa imilenze yakho ingahlali phantsi kwi-engile degrees 30. Bamba pose umzuzu, ngoko khululeka. Thatha enye indlela.

Landela iseti ochazwe beemvavanyo yonke imihla, qiniseka ukuba babambelele-siseko engundoqo okunesondlo. Ndaza emva kwexesha elifutshane uya phawula indlela amafutha emzimbeni kwi isisu sakho iqala ukunciphisa, kwaye ube mncane ngakumbi ezintle yaye, ke, eyona intle.