Ungayifumana njani ubunzima ngeveki? amacebiso aluncedo

Ngandlel 'kwenzeka ukuba abantu abaninzi bafuna ukuba ukuncipha. Nangona kunjalo, kukho inani elithile abaphethwe, eyakhela kabukhali umbuzo njani ukuba mkhulu ngeveki. Ngaba unako ukwenza njalo ngaphandle umonakalo kwimpilo? Siyavuya ukwazi - okunene, liqulunqe iindlela ezinokukunceda ufumane imiqulu ezongezelelweyo.

Iingcali, Noko ke, alumkise ukuba uluhlu ubunzima ngaphezulu kwekilogram ngeveki, zingachaphazela ngokungalunganga nokusebenza izibilini kungakhokelela ukuya kwizigulo pathways, iingxaki ezinkulu esiswini, amathumbu, isibindi, njl

Ungayifumana njani ubunzima ngeveki, ukuze ngokwasempilweni abachaphazelekayo? Ukuqala ukwenza ukutya abanobuchule. Zama ukupeyinta menu le veki, kuthathelwa ingqalelo izindululo zokudla. Ukusombulula le ngxaki, ukuze njani ngcono ngokukhawuleza, kufuneka ilawulwe ezityiwa protein (25%), iikhabhohayidrethi (45%), kwaye uqinisekise amafutha (30%). Kufuneka kungenwe kwi iziqhamo menu kunye nemifuno - ukuba ababoneleli ezixabisekileyo iivithamini kunye neeminerali ukuba kubalulekile ukusebenza eqhelekileyo umzimba.

Ukusombulula ngokufanelekileyo umbuzo njani ukuba mkhulu nkqi, ukhohlwe malunga nezihlwahlwazayo - ukutyiwa yabo kuphela swi nga pfuna ukuqokelela imiqulu ezingekhoyo, kodwa isantya kakhulu ukukhula yethishyu kwezihlunu. Ukuba iqala inike amanzi bezimbiwa non-nezihlwahlwazayo, ikoko, ayo.

Asimele silibale malunga sakusasa ngokupheleleyo - ngako oko siyathanda ukuba izilingo okuziinkozo, cottage itshizi, amaqanda. Kuphephe uziva ulambile - hlala engxoweni yakho ukutya, umzekelo, ibhegi yeziqhamo eyomileyo.

Lunch kufuneka ashinyeneyo. Qiniseka ukuba nidle isidlo yokuqala. On triple sesevisi dish side kunye intwana yentlanzi okanye inyama. Kuba isidlo, kungakuhle ukuba badle into protein. Le nto ixesha elide ukuba kwetyiswe kwaye ukunika imvakalelo kuhluthe ixesha elide, ukuze kwiproteni leyo kwiibloko zokwakha ezingundoqo imisipha.

Umntu ubuza umbuzo njani ukuze bafumane ubunzima veki kufuneka aye nakwiziko lokuzilolonga. Kakuhle qeqesho aluyi kuphela kunceda ukujongana ngokukhawuleza umsebenzi, kodwa uya 'sculpt "elihle, umzimba lweembaleki. Ukuze isibini kwiiyure ezithile phambi kokuba ukuzilolonga kufuneka ungumnikelo wokudla square. Ngcono ukuba iya kuba iproteni (inyama okanye intlanzi esojiwe lunghekerile, cutlets umphunga, njl) isidlo protein kufuneka zongezwe esityeni kwicala ekudleni. Qiniseka ukuba adle isonka, kukhethwa esibizwa ngokuba.

Nangoko, phambi kokuba umthambo ukuba - igazi ngexesha uxinezeleko emzimbeni uyalwa kwizihlunu zomsebenzi, kunye ukutya "ubuxoki" ngoxa esiswini ngaphandle nokugaya. Emva koko, iqalisa ukubola nezicola mandundu kakhulu.

Vumela odla yakho ukudla ngaphezulu okunamafutha. Sitya cream ezimuncu, otyebileyo cottage samasi. Uyakwazi nidle inyama ezinamanqatha kunye nentlanzi. Kodwa neeproteni akufuneki gadalala - yesisu yabo ithatha amandla umzimba: kuphinda kwelifunekayo 150 grams protein ngosuku, kwaye abanye salawo ivela emzimbeni.

Musa ukulibala ngalo lonke. Umthambo akufuneki ukuba izihlandlo ezingaphezu kwama-kathathu ngeveki. Kodwa kuyimfuneko ukuba ndilale ngokwaneleyo, elele ebhedini ungadlulanga owe ngaphezu kweeyure 23.

Ngokuxhomekeke umba kwezi izikhokelo ngendlela ukuba mkhulu phakathi evekini, kulula ukuba isonjululwe!