Zesisindo (Ukudla): ukubuyekezwa. Ukudla zesisindo zesisindo

Abanjengami, ukuzizwa injabulo bejabule futhi unempilo kuwo wonke umuntu. Ngeshwa, ukungapheleli sibalo nesipiliyoni ahlobene nazo zivamile ukwehluleka ukuba sikujabulele ukuphila. Ukuze sikwazi ukuletha umzimba wakho isesimweni, wasebenzisa izindlela ezahlukahlukene, kufaka phakathi ezihlukahlukene ukudla. Okuphawulekayo phakathi kwalezi zesisindo Ukudla zesisindo, eyasungulwa ngo-1963, Dzhin Nedich wekhaya. Engakabi yayo, ekudleni uye washintsha ahlukahlukene, futhi okwamanje selande laze laba oluphelele, eklanyelwe ulungise hhayi kuphela amandla, kodwa isimo ngokwengqondo maqondana ngokwabo kanye nabanye.

Zesisindo - Kuyini?

Isisindo abalindi - ukudla zonke singatholwa yinoma ubani. Isici esiyinhloko kwalesi simiso ukusebenza kahle yayo futhi ikhono labo imikhiqizo, okuyinto esetshenziswa ukuncipha. Lodwa ones musa ahileleke ukudla okunjalo - abesifazane abakhulelwe nezingane ezineminyaka engaphansi kweminyaka eyi-10. Uma umlando yisiphi isifo, kufanele uxhumane nodokotela wakho mayelana nokwenzeka migomo elandelayo, okuyinto zinikelwa yimikhaya Ukudla zesisindo. Njengomthetho, esimweni ukugula okungalapheki kumane nje ebukezwe nomthamo wokudla edliwayo nsukuzonke. Ngakho, imigoqo labo abafuna ukuletha umzimba wakho ukuze ngosizo lokhu Ukudla zimbalwa futhi ziyantula.

izimiso eziyisisekelo uhlelo

Ukudla kusekelwe elula wumgomo: wokuyisa kakhudlwana futhi adle kancane. Lokhu kudala kusilela ikhalori, futhi umuntu uqala ukuba ulahlekelwe isisindo. Ikhwalithi ukudla ngesikhathi esifanayo kunikezwa a lot of ukunakwa. Ukuze ngamunye kwacaca ukuthi saba nesidingo sokudla futhi yini is hhayi Kunconywa, yonke imikhiqizo amaphuzu kunikezelwe. Ngosuku ungathola inombolo ethile amaphuzu, okuyinto kubalwa ngamunye. Ngezinye izikhathi kwamukelekile ukusebenzisa imikhiqizo ku amaphuzu amaningi, kodwa kulokhu kubalulekile iphendukele umsebenzi ngokomzimba, ephinde kukora, kuphela uphawu lokususa. Ngokucacile amatafula ziye eyenzelwe abalandeli uhlelo esetshenziswa ukubala ukuthi mangaki amaphuzu ungakwazi "ukudla" usuku.

Njengoba Score ibalwa

Ngesikhathi kukhona Ukudla Weight abalindi, amaphuzu, ezibangelwa umkhiqizo sashintsha, futhi okwamanje zingabantu:

• 60 amagremu emhlabathini yenkomo balinganiselwa ku-1 iphuzu;
• amagremu 100 eyosiwe yenkomo - 3 amaphuzu;
• 20 amagremu kaHamu okuphekiwe noma umvimba - 1 iphuzu;
• 18 amagremu meatballs - 1 iphuzu;
• 30 amagremu of umvimba - 2 amaphuzu;
• 75 amagremu of eyosiwe isibindi - 2.5 amaphuzu;
• 50 amagremu amaqanda - 2 amaphuzu;
• 125 amagremu of izinkukhu ngosile - 4 amaphuzu.

Ukulinganisela elifanayo for amaswidi, okusanhlamvu, imikhiqizo yobisi izinhlanzi. Ngokwesibonelo, nazi imikhiqizo eziningana nge amaphuzu ezihlinzekwa Ukudla zesisindo. Ithebula izinto zingase zishintshe kakhulu. Ziklanyelwe ezifundeni eziningi nge amakhono athile kakhulu.

• 15 g sprat - 1 iphuzu;
• 90 g mackerel - 4 amaphuzu;
• 45 g usawoti herring - 2.5 amaphuzu;
• ingilazi yobisi noma yogurt - 3.5 amaphuzu;
• 4 amathisipuni ubisi wafingqa - 1 iphuzu;
• 120 g Pasta - 2 amaphuzu;
• 7 g ushokoledi - 1 iphuzu;
• 36 g halvah - 1 iphuzu;
• 70 g ikhekhe - 7 amaphuzu;
• 16 g we eziyizingcwecwana - 2 amaphuzu;
• izithelo nemifino - 0 amaphuzu.

Bangaki amaphuzu ungakwazi "ukudla"

Umuntu ngamunye, kuye ngokuthi isisindo, zesisindo-Ukudla evumela ukuba adle ukudla inombolo ethile amaphuzu. Basuke ibalwa okusekelwe predispositions ngabanye kanye nezici. Ukuze 10% ngo nesisindo esingamakhilogremu sengezwe 2 amaphuzu kubantu besifazane kanye amadoda 8 amaphuzu ke la maphuzu zingezwa yobudala:

• 4 amaphuzu uma umuntu kusuka 17 kuya eminyakeni engu-26;
• 3 amaphuzu - kusukela eminyakeni 27 kuya 37 ubudala;
• 2 amaphuzu - kusukela eminyakeni 38 kuya 47 ubudala;
• 1 iphuzu - kusukela eminyakeni engu-48 kuya 58 ubudala;
• 0 amaphuzu - phezu 58 iminyaka.

Bese wengeza:

• 2 amaphuzu uma ukukhula ngaphezulu 1,78 m;
• 1 iphuzu uma ukuphakama 1,55m ukuze 1,78 m;
• 0 amaphuzu uma ukukhushulwa 1.55 m.

Ngaphezu kwalokho, kulinganiselwa ukuthi umsebenzi nsuku zonke:

• 0 uma umsebenzi ogxile sedentary;
• 2 amaphuzu uma kufanele njalo ume;
• 4 amaphuzu uma ufuna ukuhamba eziningi;
• 6 amaphuzu uma kwenziwa umsebenzi onzima ngokwenyama.

Ukuze abesifazane nezingane, wanezela amaphuzu 10, uma umntwana ibele ngokugcwele, futhi 5 amaphuzu uma kuxutshwe.

Izikolo okuholela kunezelwa ndawonye - lokhu kuyinto evamile yansuku zonke. Ukuze-ke ungakwazi ukwengeza enye amaphuzu 35 njalo ngesonto (5 amaphuzu nsuku zonke, noma ngenye indlela, njengoba uthanda). Isibalo amaphuzu nsuku kukhawulwe kusuka 18 kuya 44.

Ukubalwa ngokwesilinganiso zesisindo

Kulabo ayithandi kubhekwe, kukhona amanani isilinganiso inombolo yosuku amaphuzu.

• 26 amaphuzu - abantu kufika ku-70 kg;
• 28 amaphuzu - kusuka 71 kg 80 kg;
• 30 amaphuzu - kusukela ngo-81 kg 90 kg;
• 32 amaphuzu - kusuka 91 kg 100 kg;
• 34 amaphuzu - ngaphezu kuka-100 kg.

Uma uneminye isifo, inombolo evumelekile amaphuzu adingekayo bonana nodokotela wakho kuqala. Mhlawumbe kufanele lenyuke.

Ukudla zesisindo zesisindo: imenyu amaphuzu etafuleni kanye nokuzivocavoca

Ukuze balandele yokudla, hhayi njalo ekubaleni amaphuzu. Kukhona ezinye amamenyu isampula ukuthi kulula ukuyisebenzisa nsuku zonke. Nangu omunye wabo:

Isidlo sasekuseni: okusanhlamvu - 80 g (4 amaphuzu), nge inkomishi yobisi (1.5 amaphuzu), amabhisikidi - 20 g (2.5 amaphuzu) kanye apula. Linani selilonkhe lebantfu labange 8 amaphuzu.

ibhulakufesi 2nd: waffles - 16 g, amaphuzu 2 kuphela.

Isidlo sasemini: emabhontjisi isobho - 60 g (2 amaphuzu), i-pasta - 180 g (3 amaphuzu) ne-salmon - 125 g (3 amaphuzu), isaladi utamatisi kanye ikhukhamba, ukhilimu omuncu (2 amaphuzu). Linani selilonkhe lebantfu labange amaphuzu 10.

Ntambama isidlo: ezinye ayisikhilimu - 2 amaphuzu.

Dinner: unyaluthi iphalishi - 80 g (4 amaphuzu) kusukela inkukhu (4 amaphuzu), kanye eliphakathi kwe. Linani selilonkhe lebantfu labange 8 amaphuzu.

Uma emini kuyoba umsebenzi samanje ehlala njalo ngemizuzu engaphezu kwengu-30, umkhiqizo edliwayo ngamaphuzu kakhulu. Ngakho, Ukuvivinya umzimba ngendlela enikeza lokususa 3 amaphuzu, ukubhukuda - lokususa 3 amaphuzu, egijima - lokususa 4 amaphuzu, usheshe - lokususa 4 amaphuzu, ukugibela izitebhisi - lokususa 5 Amaphuzu yokuhlanza endlini - lokususa 1 iphuzu, ukudlala imidlalo - ezingezinhle 3 amaphuzu, ngebhayisikili noma rollerblading - lokususa 3 amaphuzu.

Izibuyekezo yokudla. Okuhle

Kwaphela isikhathi eside, phakathi kwesikhathi lapho kukhona Isisindo abalindi-Ukudla kungenziwa ngokuthi impumelelo enkulu, incwadi yelifa ekulenzeni libe namandla. Ngaphezu kwalokho, abalandeli abaningi inothi ukuba ngcono isimo ezingokwengqondo isimo esingokomzwelo. Ngokusho imiphumela yocwaningo e labo banamathela izimiso Ukudla ngokuhamba konyaka, amazinga "okubi" cholesterol kwehle, futhi unciphise amathuba wokuthuthukisa abantu abanesifo sikashukela sohlobo 2. dieters Abaningi bathi lezi zinto ezinhle njengoba ukuntuleka indlala isiteleka, "ngoba kungaba khona izikhathi 5 ngosuku futhi nokudla izithelo nemifino, kanye nekhono ukupheka izitsha zakho ozithandayo njengoba ukudla okwenqatshelwa kule Ukudla khona. Noma ubani sina wahlanganyela emzimbeni futhi esebenzisa amasevisi ikhokhwe, wathi ukutholakala zokupheka, ikhono uya endaweni yokudlela bese uthole ukwesekwa noma nini, ezifana ukuncipha. Iningi "ikhokhwe" abahlanganyeli njalo elachithwa 2-4 kg ngenyanga kuze kube isisindo esinempilo.

nebubi

Ububi kwalesi simiso inkokhelo yayo ngoba. Kulabo abafuna ukulandela izimiso esikudlayo, lapho umemezela Ukudla zesisindo, ukubuyekezwa ukuncoma Thenga hhayi ngemali engaphansi kwamaRandi angu-30 ngenyanga. Kodwa kuyafaneleka ukuthi siyasebenza ngempela. Labo abantu abasebenzisa version ikhokhelwe, ulahlekelwe isisindo ngokushesha futhi eminye kwesisindo futhi ayizange.

Labo abakhetha ukulandela uhlelo mahhala, uqaphele nezinkinga nge amagoli futhi ezilandelwayo imenyu. Abantu abaningi kakade esigabeni sokuqala ekudleni ukukhetha uvalo amaphuzu futhi izibalo.

Ngaphezu kwalokho, zesisindo abalandeli Ukudla eRussia phendulela ulwazi. Ukufinyelela ekudleni zesisindo butholakala ezihlukahlukene Russian ngokwanele ongakhetha, ngakho akuyona into ngempumelelo njalo.

Inguqulo ekhokhelwe yokudla

Yini ngakho edonsela abantu abadumile Ukudla zesisindo? Impendulo yalo mbuzo itholakala eqinile ngokwengqondo ukwesekwa neminye. Club ibamba imihlangano masonto onke lapho wonke umuntu abelana imiphumela, sabakhuthaza abanye ukukhohlwa osekudlulile futhi uhlale ohlelweni. Ngaphezu kwalokho, babeqhuba imihlangano ngabanye, webinars, wengxoxo ku-Skype nabaqeqeshi nabasekeli ekudleni. ubulungu Paid kule club, okubandakanya zesisindo-ekudleni isisusa esinamandla ulahlekelwe isisindo. Lapho isisindo oyifunayo kwanoma yimuphi umuntu uyayeka ukukhokha izinkokhelo, kodwa futhi ungaba khona emihlanganweni, ngaleyo ndlela ngokuzigcina shape. Uma ungakwazi ukugcina isisindo edingekayo amasonto 6, isimo club ubulungu okuhlalayo kube ukuphila, okungukuthi. E. Esikhathini esizayo uma kufanele ukhokhe imali yokubhalisa. Kodwa uma isisindo is engaphambili phesheya oyifunayo, imali yobulungu ikhokhelwa futhi. Kuyaphawuleka ukuthi ezinye izinkanyezi futhi banamathele kule yokudla. Le nkulumo obala Jessica Simpson kanye Jennifer Hudson. Imiphumela yabo ezisobala ngempela, njengoba isicwebezelisi njalo ishicilela yakamuva udumo izithombe.

Ukudla zesisindo ngesiRashiya

Njengoba website esemthethweni yokudla ngokuphelele ngesiNgisi, ulandele uhlelo abantu Russian musa ukukhuluma ngezinye izilimi, ubizwa eziyinkinga. Nokho, i-kwanika abaseRussia amandla version ikhokhelwe yakhelwe imenyu ekhethekile, okuyinto uyakucabangela Ukudla evamile. Ezweni lethu, hhayi zesisindo-Ukudla lithole isandiso enjalo, njengoba babembalwa abantu ofuna ukukhokha inyanga ngayinye, vakashela iqembu bese ukufunda amaphuzu.

Abalandeli version Russian advantageously abakhethiwe lapho amathebula atholakalayo mahhala kuyi-Internet. Nokho, ukuxhumana nomphakathi ungathola amaqembu abazinikezele Isisindo Watcher, lapho kukhona ingxoxo of kwesisindo futhi kwesisindo nezinye umehluko wemisindo nemiqondo yamagama. It ukhonza njengelungu esikhundleni ngokwengxenye amashabhu futhi ikuvumela ukuba uthole ukwesekwa kweminye dieters.

Weight Loss izinhlelo

Ukuze abalandeli uhlelo izinhlelo ezikhethekile eyenzelwe ukuhlangabezana nezidingo zomuntu ngamunye. Lona isizinda, "Thembela", "Impulse", "Momentum" uhlelo nezinye. Ahlanganisa izindlela ezahlukene ukukhethwa ukudla. Ngakho, ngokuya abahlanganyeli "Impulse" ukukhetha kuphela labo imikhiqizo ukuthi zifakwe ohlwini olukhethekile ukudla "kwesokudla", kodwa ngokuya "Momentum" kungase kudingeke iyiphi imikhiqizo. Kukhona izinhlelo ezikhethekile ezikuvumela ngaphandle izibuko ngomkhiqizo ngamunye, futhi ahlaziye kahle zonke ukudla ngokuphelele. Ehlelwe kusengaphambili ngokukhetha umthwalo ezifanele ngempilo yakho, ukuncipha ukuncipha isikhathi esithile. Setha amathuluzi, okuyinto akhiqizwa ngaphansi brand yokudla, benza uyalilandela emnandi futhi elula. Lokhu, isibonelo, izikali, izibali, izinhlelo zokusebenza mobile, amaphilisi kanye nama-computer, imishini ukuqina nokuningi. Ngaphezu kwalokho, ukukhiqizwa kwemikhiqizo ukudla ehlukene ngaphansi brand zesisindo, eyaphawula inani lamaphuzu ngqo ebhokisini. Ngakho, zesisindo-system - is hhayi nje imikhiqizo ezenqatshelwe futhi ezehlukene zemisebenzi eklanyelwe ukusiza umzimba kwesisindo isikhathi.