Indlela ukunciphisa umzimba e upapa: inqubo kanye nokudla

Noma yimuphi intombazane ufuna ukuba sabasincane enhle, leli qiniso Akunakungatshazwa neze. Nokho, izitho zomzimba ngezinye izikhathi kuveza lezimanga enjalo, ukuthi ezinye izingxenye zomzimba sikhule ngezabelo emikhulu ezihlangabezana nezidingo i lomzimba kanokusho. Ngakho-ke, abesifazane kanye isisindo okweqile, ngezinye izikhathi kukhona umbuzo yemvelo - indlela ulahlekelwe isisindo upapa? Ukuze uthole impendulo enembile, kudingeka ucabangele izici eziyinhloko kakhulu kunazo ezinomthelela inqubo. Ezimweni eziningi, kwesisindo izinga incike ukuqeqeshwa efanele, ukudla ukudla okunomsoco, futhi phezu izakhiwo ezahlukene neminye emzimbeni.

Yini okufanele ibe ukuqeqeshwa

NeBandulo ku ejimini kufanele qiniseka ukuthi ufaka uhlelo kwesisindo njengoba wonke umzimba, kanye izingxenye zayo ngazinye. Ukuqeqesha amandla evumela isheshe ukufeza umgomo, ngoba ngenxa yokubakhona asebenzayo yemisipha yashesha umzimba umzimba, okusho ukuthi ngisho uphumule kakhulu kilojoule ngokweqile, ivela ukudla ukuba ngempumelelo ngokufanele. Ukuqeqeshwa kufanele uvumele ukuba ulahlekelwe isisindo emilenzeni futhi upapa, futhi ukudonsa ezinye izingxenye zomzimba. Ngamanye amazwi, lokhu Inqubo ngeke kuphela bahlanganyele omunye ingxenye abanye - yayihlanganisa lonke umzimba. Nanobe kunjalo kugcizelela ekilasini ukuze kwenziwe kanjani lesi sifundo target imisipha iqembu.

Basics ukudla

Noma yimuphi intombazane ebuza imibuzo mayelana nendlela ukunciphisa umzimba ku upapa, kufanele abe kuvisisa indlela yale nqubo kanye nokulutheka yayo mayelana nokudla okunomsoco. Lesi sakamuva, yebo, esiklanyelwe izici ngazinye umuntu othize. Uhlelo ukudla kuqala kumele ibhekelele izinto eziphathelene caloric eyanele, ukusetshenziswa kanye nokuhlinzekwa amandla usuku lonke. Akwaziwa Empeleni - ngesikhathi neminye ibhalansi kufanele ukuthi akanalo igciwane. Umehluko phakathi engenayo kanye kilojoule owenziwe emini, kulokhu mayelana 600-700 kcal. Kuyinto leliqhinga amandla ukusiza ngempumelelo ukunciphisa umzimba yonke indawo, okungukuthi, balahle amafutha kuzo zonke izingxenye zomzimba, futhi kabusha ivolumu ezinqeni.

inhlanganisela Ofanele imithwalo namandla

Ukuze uthole ukwaziswa sendlela ulahlekelwe isisindo upapa nabanye izingxenye zomzimba ngesikhathi esifanayo, ungafunda kuphela uma kwenziwe ngendlela yalo isikimu ziyovivinywa inhlanganisela ilungelo ukuqeqeshwa wamandla Uhlelo lwethu lokudla okunempilo. Ngokwesibonelo, it is wafakazela ukuthi ngesikhathi yokuqala amahora amabili ngemuva umsebenzi akakwazi ukudla carbohydrate. Ngisho ne ngenhla echazwe ikhalori kuncike ibhalansi ukwephulwa lokhu kubusa kuyophumela ohlotsheni neminye phansi kwenqubo, noma ukuba stop walo. Futhi akunakwenzeka kulesi sikhathi ukwenza ukudla ephezulu amandla ngenjongo zokuguqula amafutha ku kwemisipha. Lapho ihlela ukuba kube nendlela ulahlekelwe isisindo upapa ngezithukuthuku evutha amafutha, kufanele kukhunjulwe ukuthi nakuba akunakwenzeka ukwakha imisipha ngokuya izitho zomzimba. Akunakuba ngokuphelele izinqubo ezahlukene zenzeka esikhathini esifanayo.