Indlela ukunciphisa umzimba ngaphandle umonakalo empilweni: amathiphu, zokupheka

Ngu entwasahlobo, abesifazane abaningi babe umsebenzi inombolo eyodwa - ukunciphisa umzimba. Nokho, kubalulekile ukuba anciphise umzimba, ukuze singathwesi ukulimaza umzimba wakho futhi akusho ukudayela emva ukuhlola yehlulekile ngisho amakhilogremu ngaphezulu uyazondwa.

Namuhla sizoxoxa kanjani ukudla ngendlela efanele, cabanga amaqembu eziyisisekelo ukudla ekusebenziseni kwazo imithetho, ukuze buthelela fat ezinhlangothini namathanga. Sizozama ukudala ezithile imithetho, okulandelayo okuyinto it eqinisweni kungenzeka ukuyeka ukuze isisindo sakhe sithi futhi baqale kancane kancane shiya khilogremu zanqwabelana. Konke mayelana nendlela ngokunembile ulahlekelwe isisindo - esihlokweni sethu.

izingxenye ezincane - akaqinisekisi sibalo ukwenzela ukungena okuncane kakhulu

Kubonakala Amazing, kodwa iqiniso liwukuthi. Kahle ukunciphisa umzimba kungaba azi kahle ukuthi manje ulala ipuleti lakho nokuthi fuel is iguqulwe emzimbeni. Okuhle ukufunda wonke ukudla awukwazi kuphela ukwehlisa kodwa ngisho ukwandisa umthamo, kungekho kabi ingcindezi kusukela ekudleni kwakho, kodwa ukudla ukudla okunempilo.

Inkinga iwukuthi abantu abaningi abaqapheli ukuthi ukudla ngosuku ibha elincane ushokoledi, okuthosiwe cutlet nedlanzana pasta namasoseji isangweji, hhayi kuphela ngoba zilamba, kodwa kusadingeka wonke amathuba ukuze isisindo sakhe sithi, ikakhulukazi i-pasta ayoliswe imayonnaise. Ngesikhathi esifanayo, avume itafula enhle ushizi nokusanhlamvu, inhlanzi kubhakwa, imifino kanye nezithelo, uzolahlekelwa isisindo usuku nosuku.

Kanjani ukukhetha ukudla amaprotheni

Ukuze kahle ulahlekelwe isisindo, musa ukuphika ngokwakho umthombo amaprotheni - ngokuyinhloko inyama kanye nenhlanzi. amaprotheni yezilwane lisondele kakhulu umzimba wethu kuka simila, kanye lemali yayo evamile ukudla normalizes umzimba uqala ukuba ulahlekelwe isisindo.

Amaphrotheni kunikeza umuzwa ezimi njalo satiety. Ukuzama iphazanyiswe izingxenye ezincane iphalishi nemifino eluhlaza, usazothola uyolamba futhi bangayeki, kodwa bakhonze ejwayelekile inyama uyolikhohlwa mayelana ukudla isikhathi eside. Ukuze ukubabulala obsessions imbala Udinga ukufaka amaprotheni at zonke esidlweni, ngaphandle mhlawumbe isidlo sakusihlwa kuphela. ukubheja yakho engcono kungaba inkukhu noma duck, kodwa kuphela abilisiwe. Ayikho ukuthosa futhi bayobhaka kuhhavini. Ukuze abale, uphindaphinde ingxenye 1 g kilogram of bodyweight ngayinye.

Isinkwa ufulawa imikhiqizo

Vele ngezansi, sizoxoxa ngendlela ungalahlekelwa isisindo ngokunamathela izimiso ukudla okunempilo. Okwamanje, ake sicabangele ukuthi iqembu lomkhiqizo ebaluleke kakhulu. Lena isitha sethu esikhulu, okuzodingeka ukulwa. Ukuze yehlise umzimba kufanele ususe ngokuphelele isinkwa kusuka kwimenyu. Nokho, ngokucijile akufanele lenqabe, ngoba lokhu kungaholela ukwehluleka. Kungcono ziyahlukahluka ukusetshenziswa isinkwa nofulawa imikhiqizo. Namuhla, uvumela ngokwakho ukudla, kodwa hhayi ngaphezulu kuka-150 amagremu, futhi kusasa ukwenza ngaphandle kwakhe. Kulokhu, qiniseka ukuba badle isinkwa ekuseni, futhi adle ngaphandle kwakhe. Amaswidi - lokhu ngisho iqembu eziyingozi kakhudlwana, kufanele esikhundleni amaswidi namakhekhe ku asithena namakhiwane e esincane.

Indlela yokwakha Ukudla

Siye zavela le oyisisekelo: ". Yidla ukunciphisa umzimba, kodwa cabanga ukuthi yini okudlayo" Ukunciphisa servings neze ukukhiqiza umphumela. Yidla kakhulu izithelo nemifino. Lihambisana inyama, mikhiqizo ukunikeza umphumela ekhexisayo. Uyozizwa omkhulu, uyoba nenala energy, futhi ngesikhathi esifanayo niyogcina kancane kancane kwesisindo. Tibhidvo aqukethe eningi carbohydrate, kodwa hhayi lezo esiluthola amaswidi acwengekile. Ngenxa fibre, basuke kahle amuncwa umzimba, ngakho-ke, ngisho ngokudla izithelo nemifino khilogremu, awukwazi ukhathazeke sibalo sakhe.

imithetho eyisisekelo

Empilweni yonke sowesifazane kuza isikhathi lapho ebona - isikhathi ukunciphisa umzimba. Asikho isidingo sokukhathazeka, akusiwona ukuthi kunzima. Thenga kakhulu eziningi izithelo nemifino, nawe ungadla kubo ngosuku njengoba side izitsha kanye Ungadla kuyo, ngibenze Cocktails Smoothies, casseroles ukukhanya. Kodwa ukwatapheya futhi amagilebhisi kangcono ukususa ohlangothini, ziphakeme kakhulu kilojoule.

Isikhathi ngasinye, ehlezi etafuleni, thatha umthetho ukuqala ukudla imifino. A plate iklabishi isaladi, isanqante noma isithombo sebhitrudi - nendlala ngeke usithe izwi isizathu. Manje ungakwazi udlulele inkambo main. Qiniseka ukuba ushintshe ekudleni kwakho okuphekwe nemifino eluhlaza. Kodwa ukudla kwakusihlwa kuyinto engcono ukushiya ukudla isitshalo kuphela ngaphandle inyama nesinkwa.

imikhiqizo elula yi kakhulu

Akubalulekile ukusebenzisa ukudla eziyinkimbinkimbi, okuyinto abadali ukuncoma ukudla kuphela prawn nge uphayinaphu kanye broccoli. Namuhla sikhuluma kanjani ulahlekelwe isisindo ngesonto ekhaya. Masenze Ukudla eseduze ngelanga, ukuze uqonde lokho kithi kusengozini. Morning kuhle ukuqala nge inyama wokudla. Ngaphezu kwalokho, uma ukupheka iphalishi, into mayelana isinkwa kuyodingeka ukukhohlwa.

Kukhona isidingo izikhathi okungenani 4-5 ngosuku. Le ngxenye ezincane, ngcono ukudla kugaywe. Kulokhu, inani ukudla kudliwa ngelanga akadingi zingancishiswa, umane bahlukanise inani kudliwa kumadivayisi ngaphezulu. Imikhiqizo yobisi ziwusizo kakhulu, kodwa ubisi kufanele uyekwe, kuhlanganise stop bese uyifaka itiye. Kodwa yogurt cottage shizi - kukho olukhulu ukudla. Kuyadingeka emini kudingeka baphuze amanzi, amalitha okungenani kabili ngosuku. Futhi-ke qiniseka ekudleni kwakho ikhalori.

Iseluleko abaqeqeshi abanolwazi

Sinenkosi babhekane nazo nsuku zonke nalabo abazimisele ukuthola sibalo enhle. Kulokhu, unciphile imiphumela aluqinile njalo. Lokhu kwenzeka ngenxa yezizathu eziningana. Ngokuvamile, umuntu ikhanyisa umqondo ka neminye uqala ukuqeqesha kanzima, udle kancane - kanye ukunciphisa umzimba ngokushesha. Ngemva kwalokho, ephumula futhi ikhula ngesisindo. Ubokhumbula njalo-ke, wena musa ukuhlala on ukudla - wena ukushintsha indlela yakho yokuphila.

Abaqeqeshi lokuqala ukuncoma ngokwanele. Ukungalali ngokwanele umzimba ubona njengoba ukungondleki futhi ngaleyo ndlela ithatha izitho eziningi izinhlelo ikumodi okusindisa. Umzimba kubambezela, futhi naphezu kwayo yonke imizamo yakho iyize. Qiniseka ukuthi siphakamise yonke ukudla esindayo, inyama nesinkwa ekuseni. Umthamo ukuthatha kahle imikhiqizo yobisi, lapho ungakwazi ukwengeza imithombo amaprotheni isilwane, kodwa eyodla, zama ukugwema ukudla okuvela isitshalo.

Ibhalansi ye ukusetshenziswa kanye nezindleko

Lokhu kuqakatheke khulu, ngoba uma sidla ezingaphezu kuka esisichitha, uzophiwa ngokuzenzakalelayo isisindo. Isikhathi esining impela ungezwa, "Mina unciphile kalula ngemva kokuba eqale ukuhamba ekhaya ngivela emsebenzini nihambe ngezinyawo." Lokhu kusinika iqiniso kubaluleke kakhulu - iqhakambisa ekudleni kwakho, kudingeka ucabange indlela ukudala ezinye kusilela ikhalori. Nciphisa ekudleni akudingekile, kodwa ama-calories wengeze i izindleko sihloko - kungenzeka. Uma nihlala kude umsebenzi, thatha ke umthetho ukuya izitobhi ezimbili zokuqala uhambe. Isisindo ngaphezulu udinga aphonse, isikhathi xaxa kufanele inikwe ukucindezeleka ngokomzimba. Okungcono kakhulu, umuntu kumelwe abe ihora nesigamu ngosuku ukuhamba, eqhweni noma ehamba ngebhayisikili.

How fast can you ulahlekelwe isisindo

Lena enye indaba ebaluleke ezikhathaza abantu kakhulu. Yiqiniso, sifuna ukuthola imiphumela esheshayo, kodwa kumelwe sikhumbule ukuthi umsebenzi wethu awukona ukulimaza bese ugcine ekufezeni iminyaka eminingi ezayo. Ngakho kungakanani ulahlekelwe isisindo ngesonto? Lokhu izazi ungavumelani. odokotela Domestic sikholelwe ukuthi angaphezu kuka-400 g izinsuku ezingu-7, ongoti angaphandle kuholele izibalo 2.2 kg for sikhathi isikhathi. Ngokwesilinganiso, kuyacaca ukuthi kwamukelekile ukuba balahle hhayi ningi than amakhilogramu ngesonto futhi akukho amakhilogremu engaphezu kwemine ngenyanga.

Ukuze unikeze bushelelezi kwesisindo kwanele give up amnandi, okunamafutha kanye ethosiwe, ukunciphisa ukusetshenziswa lwesinkwa futhi sandise servings imifino. Uma eholidini ungenalo simelane nesilingo, wenza okulandelayo ngosuku khulula.

Ukuzincisha ukudla noma izile ukudla usuku

Phakathi kwabo akunakwenzeka ukubeka i setshwayo. Uma yangaphambili cishe njalo eziyingozi, wesibili inomsebenzi omkhulu futhi kudingekile ukuthi uhlanzekile futhi ukutjhatjhululwa. Ukuze siqhube osenyameni usuku, akudingekile ukuhlela isiteleka indlala. Enough ukuthatha amaqanda abilisiwe inkukhu abilisiwe, ongaphakeme-fat cottage shizi no ephansi fat yogurt, kanye inkomishi enkulu zemifino isaladi, futhi usuku lonke uyozizwa omkhulu. Lona imikhiqizo ewusizo kakhulu ezibalulekile. "Ukunciphisa umzimba lingalimali indlala imihelo ngokudla okunomsoco futhi okumnandi" - yisiqubulo ekudleni amaprotheni. Uma udinga ulahlekelwe eningi ngokweqile, ungazama alternate ukudla nge ezivamile, ngosuku noma izinsuku ezimbili. Maduze uzobona umphumela.

Ingabe amanzi?

Namuhla, omningi ulwazi kwesisindo. uchwepheshe wezokudla ngamunye abelana nakho kwakhe kusukela umkhuba wakhe siqu. Bonke agcizelele ukubaluleka kokubonisa ukukhulisa inani uphuza, hhayi ujusi, izithelo iziphuzo kanye nezinye iziphuzo, okungukuthi amanzi. Thina yezimo abhekene sikulibazise ukunakekela ibinzana imilingo: ". Akukho washintsha kakhulu ekudleni, waphuza amanzi mncane kakhulu lapho efuna ukudla". Yilokho kanye okudingeka ukwenze ukuze noma ubani ofuna ukuqeda amakhilogramu ngokweqile. Iqiniso liwukuthi sivamile ukudida amasignali yindlala nokoma. Uma ufuna ukudla, aphuze amanzi kuqala bese ulinda imizuzu engu-15. Uma indlala akuyona kwadamba - ukuthi udinga ngempela ukudla. Isikhathi esining impela sidlule. Ukuze kancane kancane balahlekelwa isisindo kufanele baphuze okungenani 1.5 amalitha amanzi ngosuku.

izindlela Kuhle ukunciphisa umzimba

Ngakho, siye okwamanje wokugcina. Siyokwabelana nawe eziningi zezindlela eziphumelela kakhulu ukunciphisa umzimba ngeviki ekhaya.

Indlela yokuqala - ukukhulisa umzimba. Ukuze uthole umphumela okusheshayo kuyadingeka ukuze bahlanganyele okungenani izikhathi 6 ngesonto. Faka i-CD ne Uhlelo oyikhonzile futhi ngaphansi kokuqondisa umqeqeshi ekhethiwe.

Indlela yesibili - ukuphonsa ithawula amaswidi. Candy futhi ujamu, izithelo kanye cereal - yonke imithombo carbohydrate, kodwa awafani. Ngakho-ke, makudle apula kanye oatmeal.

Indlela okulandelayo kusekelwe kulokho ukusetshenziswa zisebenzisa amanzi amaningi nemifino juice. Ukuze amanzi extra Akahlai umzimba, noma green tea isiphuzo sengezwe ulamula, ginger, nangokinamona. Juice kuyinto engcono kusiza ukunciphisa umzimba apula kanye utamatisi.

Indlela yesine ku-kwesisindo eziphuthumayo - nokuncipha engayitholi fat. Kuyinto efiselekayo ukuthi lesi sibalo ingeqi 25 amagremu ngosuku. Lokho ukususa ngokuphelele inyama okugazingiwe namasoseji, inciphise amafutha ne bhotela, uwele out amakhekhe namakhekhe, amantongomane, imayonnaise kanye nezinye izinhlobo zokudla aqukethe amafutha ngokweqile.

Indlela yesihlanu - ke evuna kilojoule. Indlela siyasebenza kakhulu, futhi uma kudingeka uthole emuva ukuma ngokushesha, bese uyazama. Nge ikhalori wokubala yakha ngokwakho ukudla okunama-kilojoule 1500 ngosuku futhi unamathele kulo izinsuku ezintathu, wena ke ukukhulisa leli nani ukuze 1900 kilojoule (kodwa kuphela usuku olulodwa), bese sehlela kokuqala kwezinsuku ezintathu. Ngenxa yalokho, ungase kalula ulahlekelwa cishe amakhilogremu ngesonto.

Umthetho kwelesithupha - udinga ukuba ayiyeke le usawoti. Ungcono kakhulu kakhulu kuqukethwe ehlukahlukene nososo. Lokhu imayonnaise, lwesinaphi, isoso. amakhekhe ngomumo eyenziwe, isinkwa - liphinde umthombo usawoti. Kuhle futhi kuyancomeka ngesonto hhayi usawoti ukudla nhlobo. Inani elincane sodium uthola kusuka izithelo nemifino, ukuthi kwanele umzimba wakho.

Njengoba ubona, akukho nzima ukuba ulahlekelwe isisindo. Empeleni, wena kuphela kudingeka ufuna, futhi uzothola izwe elihluke ngokuphelele, lapho ukhona ezethemba, enhle. Futhi unquma kangakanani ngeke nesisindo kusasa.