Ukudla Split ukuncipha. Imenyu sonto futhi ngosuku

Isifiso ukunciphisa umzimba kwenza abantu bafuna hhayi kuphela isethi ezidingekayo umzimba, yiziphi ngokungangabazeki ezibalulekile, kodwa ukudla ezifanele. Ababona, njengoba ungabona, eziningi, futhi ngamunye ungathola pluses kanye minuses. Ngokwesibonelo, ukudla amaprotheni bungadida off eziningi Kilos owengeziwe, kodwa kungabangela umonakalo empilweni nokuthi nomkhwezeli ngokusebenzisa iminyaka eminingi ngesimo nezinkinga nezinso isibindi, pheshana emathunjini. Yingakho kubaluleke kakhulu ukwenza ekudleni kwakho hhayi kuphela okunama-kilojoule amancane, kodwa futhi olinganiselayo.
Usizo kulesi uhlukanise ukudla ukuncipha. Imenyu sonto sizobheka ngezansi. Lokhu kuyoholela hhayi kuphela indlela efanele yokuphila, kodwa futhi engase alahlekelwe okukhulu isisindo ngisho ngaphandle umsebenzi kanye nokusetshenziswa esindayo.

Uyini ukudla yokuhlukanisa isisindo ukulahleka

Imenyu ukuthola ngesonto kulesi simiso kusikisela ukuthi udla efanayo izinto zokudla, njengasekuqaleni. Kufanele libe lonke ivolumu nsuku ihlukaniswe ukudla ezinhlanu noma eziyisithupha. Lokhu kuzovumela ukudla kugaywe ngokuphelele ngaphandle kokulibala ngesimo amafutha izinqolobane. Njalo emahoreni 3 kufanele ube. Isizathu sisobala: ukugaya ukudla esiswini Kuthatha amahola angu 2.5-3, okusho ukuthi udinga ukudla kahle ukulondoloza izinga lokugayeka kokudla emzimbeni, zingakaze zibe indlala enkulu lapho kokubili kwenzeke ukudla.

Lapho obuphelele kwesisindo kufanele ayibheke ngamanye amehlo ikhalori yabo ukudla. Ngo abesifazane, kufanele ziyahlukahluka phakathi 1200-1500 kilojoule. Ekushintshashintsheni noma isiqondiso kungaba ngokuphawulekayo ukubambezela yonke inqubo kwesisindo. Uma badle ama-kilojoule ucishe uhla ngenhla, akudingekile ukuba ngokushesha angena 'kukhwelana ". ukudla Hlukanisa isisindo ukulahleka (imenyu ngesonto kufanele uchaze, ngokuhambisana ezicashile ohlelweni) kufanele kujwayeleke kancane kancane, ngaphandle ukuhlela ukuba behlise isidumbu sayo ukucindezeleka. Inqubo kwesisindo (ezinkulu ikakhulukazi) Ngembathisa eside futhi kukhathaza. Ngakho-ke, kufanele uthathe leli phuzu ngokucophelela.

ukudla Split ukuncipha. Imenyu sonto, ubuhle nobubi bayo

Le ndlela yokuphila ziyogcina izinga lokugayeka kokudla emzimbeni ezingeni eliphezulu, okuzokwenza kilojoule eziningi bese-ke ukunciphisa umzimba. Fractional namandla izilinganiso unciphile Kunconywa, ngoba ngeviki elahleka ngaphandle nomthwalo 400 amagremu 1.5 amakhilogremu. Ngalesi Ukudla, ungakwazi ukulawula ngokuphelele indlala yakho kanye nokudla ngokweqile kamuva.

Uma sikhuluma nebubi, ke indlela yokudla ehambisana nempilo okunama-kilojoule amancane, okuyinto zihlanganisa kulesi simiso, kuba omunye eqakathekileko: ukuvela sizibona indlala. Uma ungenalo unake lokhu isici bese wedlulela ukudla, ungase futhi Thenga kakhulu izinto eziningi ezikhuluphele. Khumbula ukuthi umuzwa indlala eqinile - kuba wokuqala nomkhulu kunabo bonke uphawu emzimbeni ukuthi ukulungele ukwenza izinqolobane igama elithi "usuku liyana".

Hlukanisa ukudla kwesisindo, imenyu ngesonto engesiyo ezihlukahlukene ngakho, kungcono ukupenda olulodwa, lapho wena ngokwakho kuzohluka lezi noma eminye imikhiqizo. Umthetho main yokuqala ukudla ezimbili noma ezintathu Kufanele udliwe iningi carbohydrate kosuku. 5-6 "osondela" 3 kumele kube kushisa, futhi 2-3 - Ungadla ukukhanya, suppresses indlala. Amaphrotheni kumele khona reception ngamunye ukudla. Okuhamba phambili "Isikali" lesidlo, basebenzisa umthetho esundu noma emikhonweni, okungukuthi, umthamo imikhiqizo ngesidlo esisodwa kumele singeqi izinyathelo ecacisiwe. Ekuqaleni kuzoba nzima kodwa ekugcineni ukujwayela, futhi ingakapheli inyanga awukwazi nokuyicabanga indlela oyisebenzisile ukuze bakwazi ukudla okuningi.

Ukudla kwasekuseni Kufanele udliwe kungakapheli ihora elilodwa emva uphaphame. Kuhlanganisa ngokwako iyiphi iphalishi, Muesli noma cereal nembedlezwana ushizi nokusanhlamvu lonke breads. Njengoba kungaba ukuphuza amanzi, itiye, uju / stevia noma ikhofi nobisi. 2,5-3 ihora isidlo ngesimo yogurt noma yogurt isinkwa wholemeal. Isidlo sasemini: isobho, isaladi, noma nemifino side dish nge inyama ebomvu. Umthamo: cottage shizi noma dessert okunama-kilojoule amancane nge itiye (njengoba enjalo ingasetshenziswa nezitini kuhhavini noma microwave apula). Dinner: izinhlanzi abilisiwe (inyama, amaqanda, noma ushizi ozikhethele), yemifino Hlobisa. Umthamo ngesikhathi sokulala kungenzeka emelelwa ingilazi kefir noma yogurt. Okunjalo ukudla yokuhlukanisa isisindo ukulahleka, imenyu ngesonto okuyiwona ungabhalisa ngokwabo ngokusebenzisa ukusetshenziswa ekudleni nsuku.

Ekuphetheni

Njengoba ubona, lutho nzima ku inqubo amandla, futhi akudingeki ukuba ngakususi amnandi. Sekuyisikhashana nje kungagcini ukusetshenziswa yayo, kodwa lokhu kulula ukwamukela kuka ukungabi ephelele yalo. izazi zokudla Oholela ukuncoma ukudla umhlaba ukuthi umzimba udinga, umane ungadluli esilinganisweni kuvunyelwe. Ukungabi khona renunciation oluphelele ukudla amnandi futhi anomsoco okuyokunika umzimba lemali edingekayo amaprotheni, amavithamini, amaminerali ne-fiber enikeza, ngeke kuphela ukuncipha emzimbeni kodwa futhi balondoloze ubuhle. Isikhathi esiningi Kunconywa kulabo uzohluleka eziningi isisindo. Ukudla (amandla wamaqhuzu), imenyu usuku esingakatholi ezichazwe ngenhla, kufanele kuhlanganiswe umsebenzi. Omunye ungaqala nge static, ezifana callanetics noma Pilates. Nakuba nokugcina umzimba omuhle ukuma isikhumba ngeke ehle kakhulu, futhi umthwalo eyanele ungakwenza futhi ukudonsa. Qiniseka ukuthi ukudla okungenani 2 amalitha amanzi okuphuza ngosuku. Ngaphezu kwalokho, zemifino amafutha kufanele kube isabelo samanje: amafutha omnqumo ungafundeki, uwoyela linseed, uwoyela Sesame, noma esikhundleni namafutha kafishi. Uma unesizathu sokucabanga ukuthi umzimba ongawamukeli lemali edingekayo amavithamini namaminerali, thatha kadokotela eziyinkimbinkimbi.