Isihloko sendaba yethu yanamuhla sithi "Yehlisa isisindo ngesonto ngo-3-5 kg, ukudla." Uzofunda mayelana nezinhlobo ezimbili zokudla: zendabuko futhi zikhulu.
Uhlu lwezidlo zanamuhla lukhulu. Ezinye izidlo ziyasebenza, ezinye azikho. Ngezinye izikhathi kwenzeka ukuthi wonke umuntu adinga ukudla kwakhe siqu. Manje kunezindlela eziningi kakhulu kunethiwekhi ukuthi umsebenzisi we-intanethi uvele edidekile kuzo zonke lezi zindlela. Ngifuna ukusho ngaso leso sikhathi ukuthi abantu abaningi banomlutha kakhulu ekudleni ukuthi baholele ekuhlaselweni kwenhliziyo, ngakho khumbula ukuthi ukudla okufanele akuyona indlala.
Namuhla ngizokutshela ngezidlo ezimbili.
1. Isiko.
Udinga nje ukudla kahle futhi ungadli kakhulu ukuze ungaqhubeki ukuzuza kwesisindo esisheshayo. Uma ufuna ukususa isisindo esiningi, kufanele wazi ukuthi akufanele ulambile! Ngakho-ke, uma udinga ukususa isisindo sakho ngokweqile ngekhilogramu, emihlanu, eyishumi, kungakhathaliseki ukuthi kungakanani, khona-ke udinga ukukhetha ukuguqulwa, i-oatmeal, ukudla kwe-orange, noma imifino kanye nabanye. Mane uthi lezi zidlo zihlinzeka ngokulahlekelwa isisindo, ngenxa yokuthi ungakwazi ukulahlekelwa isisindo ngamakhilogremu angu-4 kuya kwangu-7, ngesonto elilodwa. Umuntu udinga isikhathi esengeziwe, athi, amasonto amabili.
Ngamunye wabo unezici zayo, ngakho-ke kufanele ukhethe ukudla okusondelene nawe, kuyilapho kuphakanyiswa ukubonana nodokotela ngaphambi kokudla. Phela, ezinye izidlo zinikeza ukuhlanza umzimba, ezinye zenza umzimba omuhle. Uma ukhuluma ngalokho okudingeka udle, khona-ke ungadla i-yogurt enamafutha aphansi, ngicabanga ukuthi awekho amazwana lapha. Ungadla futhi i-apple, i-kiwi, idle irayisi, kuphela okungenangqikithi, 140-150 g yanele. Phakathi nokudla, awudingi ukudla okunamafutha amanengi - sekuvele kwaziwe kuwo wonke umuntu, ngicabanga.
Noma yikuphi ukudla kuhloswe ukunciphisa isisindo. Uma udinga ukudla okusheshayo nokulula okungadingi izindleko ezikhethekile, kuzodingeka udle ukudla okubandakanya yonke imikhiqizo. Yebo, yilokho kuphela. Inhlanzi, inyama, pasta, imikhiqizo yobisi, kodwa kukhona umthetho owodwa olula - imikhiqizo kufanele ibe namafutha aphansi. Okusho ukuthi akufanele udle ama-gram angu-40 amafutha ngosuku. Uma ubheka iphuzu lezesayensi, ke ubeka ukuthi amaprotheni nama-carbohydrate ane-digestibility enhle, futhi ukunciphisa amafutha akuholeli ekunciphiseni kokudla kokudla.
Kodwa ... Imiphumela izobe ilula, i-3 kg ngenyanga. Okungenani, le nqubo ibonakalisiwe futhi igxilile. Ngendlela, uma lesi sihloko sifundwa yindoda, khona-ke kuyinto enhle kuwe. Uma isisindo sisaqhubeka simelana, futhi ngeke sikushiye, kuzodingeka usebenze ukuze ulayishe izinsuku. Ngaphezu kwalokho, ukudla okunjalo kuzokwenza okuhle.
2. Okumangalisayo.
Cishe eminyakeni engamashumi amabili edlule, lokhu kudla kwakhiqiza inguquko yangempela futhi kuze kube namuhla isalokhu imfihlakalo yezindawo ezibizayo, lapho izinkanyezi zenza isisindo esiningi. Manje sizokutshela imfihlo yale nqubo elula futhi emangalisayo, ngoba kusiza ngokungapheli, amaphesenti angamakhulu, ukulahlekelwa ngamakhilogremu amathathu ngesonto elilodwa nje.
Ngakho-ke, bangane bami, qhubekani phambili. Ungathumela isisu sakho ngokuphepha ngesonto lonke eholidini, isonto lonke uzothatha ukudla okuketshezi kuphela. Izinso kanye nesibindi kuphela kuzosebenza, futhi isisindo ngalesi sikhathi sizokwehlisa kancane kancane - futhi ngemuva kokuphela kokudla ngeke sikwazi ukudlulisela inani elikhulu lokudla owadliwa ngaphambili! Ukudla kuyinto evamile, ekuqaleni ukuqala kokuzwa okungahambi kahle, kuqala kunalokho ngaphambili futhi kakade ungesabi ukubuyela kwamakhilogremu ahlahliwe. Futhi umzimba usuvuselele futhi uhlanzwe. Ingabe lokhu akudli isimangaliso?
Umcabango wokuqala ongase ufike engqondweni yakho mhlawumbe uzoba lokhu: "Uma ngihlala emanzini afanayo, ngizophila yini kuze kube sekupheleni kokudla, kodwa kuthiwani uma ngilamba? ". Ungakhathazeki, izakhamizi ezingathembeki, futhi ungakhathazeki ukuthi uzothola ama-calories nezakhi! Isibonelo esilula - amandla wegesi elilodwa lokubamba i-compote lilinganiselwe ekukhonzeni amazambane ahlambulukile, ingilazi yejusi esanda kumiswa - epulini elilodwa lesobho, kanye nesebhakede lonke lamanzi - kwelinye iglasi lamakhekhe omuncu ...
Ake sikubeke kalula, iziphuzo ezivela ezintweni ezibonakalayo zemvelo zizinto ezifanayo zokudla njengokudla okuqinile. Ngokungangabazeki, ngimemezela ukuthi uzomangala kakhulu umphumela, uma kungakapheli izinsuku eziyisikhombisa ulandelele amanzi, nezinye iziphuzo ngaphansi kwakho.
Imodi kulabo abazama okokuqala.
Amahora angu-9 - ingilazi yomhluzi oats (amajikijolo amabili agcwele ama-flakes "i-Hercules" uthele izinkomishi ezimbili zamanzi, ubilise, imizuzu engu-10 unxuse ukuxuba bese ukhula), ingilazi yetiyi noma ikhofi kodwa ngaphandle kokushukela.
Amahora angu-10 - ingilazi eyodwa yemhluzi emifino.
Amahora angu-11 - ingilazi eyodwa yamanzi ashisayo abilayo.
Amahora angu-12 - ingilazi yesiphuzo sesithelo ihlanjululwe ekomitini lesine yamanzi afudumele (abilisiwe)
Amahora angu-13 - ingilazi eyodwa yobisi oluphansi.
Amahora angu-14 - ingilazi eyodwa yamanzi ashisayo abilayo.
Amahora angu-15 - ingilazi eyodwa yezithelo noma umhluzi womhluzi.
Amahora angu-16 - ingilazi eyodwa yomhluzi obuthakathaka wenyama kusuka emthonjeni noma enkomo.
Amahora angu-17 - ingilazi eyodwa yamanzi ashisayo abilayo.
Amahora angu-18 - ingilazi eyodwa yamanzi ashisayo abilayo.
Amahora angu-19 - ingilazi yejusi emifino ehlanjululwe ngamanzi abilayo afudumele (isigamu seglasi).
Amahora angu-20 - ingilazi eyodwa yemhluzi emifino.
Amahora angu-21 - ingilazi eyodwa yamanzi ashisayo abilayo.
Amahora angu-22 - ingilazi eyodwa ye-fat-fat kefir.
Akunconywa ukuthi uhlale kulokhu kudla izinsuku ezingaphezu kwezinsuku ezintathu.
Manje uyazi ukuthi amantombazane aswela kanjani isisindo ngesonto ngo-3-5 kg, usizo lokudla, kodwa futhi udinga izisulu. Khumbula ukuthi akufanele uhileleke ekudleni, kuyimfashini ukuba ibe mncane, kodwa ngesikhathi esifanayo unempilo!