Sibhala phansi kwidayari, konke esikudlayo. Asisho ngisho nokusola ukuthi sidla amakholori angadingekile kuze kube yilapho sikhathalela ngokweqile. Idayari yindlela engcono kakhulu yokuqinisekisa ukuthi uhlelo oluhlosiwe luphumelele. Asifuni ukugcina idayari kuze kube yilapho sibona ukuthi sinesiqiniseko endleleni yethu entsha, yokuphila.
2. Sihlaziya
Sizocabangela ukuthi hlobo luni lwezindlela zokudla esifuna ukuzitshintsha, futhi ezithintekayo. Okokuqala, sizocabanga ngalokho okubangelwa khona. Phela, abantu bavame ukufihla izinkinga zabo zangempela ngokudla. Silandela ingxenye yesibili ye-cheeseburger, yini eyenza sikwenze? Ifulethi lapho kungekho khona ukulungiswa okwenziwe khona, umsebenzi onesizungu, isoka elingabonisi kahle, umphathi okhethile? Thatha futhi ushintshe nje isoka lakho, uvuselele izindonga zendlu yokulala e-orange, uthole omunye umsebenzi. Ngemuva kwakho konke, kufanele ushintshe njalo into yakho empilweni yakho.
3. Asizisoli thina
Kubalulekile ukuthi lesi sihawu asiphazamisi ekuphileni kwethu okuqhubekayo. Kungcono kakhulu uma siyithumela kwesinye isiteshi. Asifaki ushokoledi ocolekileyo, esiwuthinta ngemva komngane wakho engazange abize. Futhi ngisho nalawo poltorta, owadla nentombi yakho, lapho ojwayelene esabizwa khona. Lezi yindlela yethu yokudla. Ukuze ube namandla futhi ube mncane futhi uhlale njalo, lezi zimiso zidinga ukuguqulwa, futhi kuze kube phakade.
Ingabe uyazihawukela uma usebenzisa i-vanilla ice cream noma ushokoledi? Kodwa ngokuqinisekile owesifazane onjengawe akufanelanga ukuhlonipha ukubukeka kwamadoda, ngoba abesifazane bayathandana kuphela emona. Okufanelekile kunezinketho ezahlukene, hamba ku-disco yedadewabo omncane bese uhamba, ugqoke isiketi esifushane, oye waluphupha isikhathi eside, ukushayela i-crazy yakho nge-striptease enhle kakhulu. Emva kwakho konke, amathuba amaningi kakhulu adlula nawe.
4. Sinolwazi
Lishisa isisindo ngokuhlakanipha, ungathembeli emibonweni yocwaningo oluningi olubonisa lokho esikudingayo ukuze sidle, futhi ngasiphi isikhathi. Sifunda indlela umzimba wethu osebenza ngayo, esikudingayo futhi sizofunda ukuthi singayinikeza kanjani nakho konke okudingekayo. Futhi-ke uzosibonga ngolwandle lwamandla, i-pair of imilenze emihle kakhulu ne-tummy flat. Udinga ukufunda ngokuzethemba, uhambe olwandle lwama-indices we-hypoglycemic, imisebenzi yomzimba, amentimitha namakhalori. Konke lokhu kuthatha isikhathi, kodwa, kodwa ufuna ukuba mncane manje. Khona-ke sizokwamukela ulwazi olunjalo oluyisisekelo:
- Konke esikudlayo, ngokwemvelo kuhlukaniswe ama-carbohydrate, amafutha namaprotheni. Cabanga ukuthi ukudla kwethu kuqukethe, nsuku zonke. Ukuze wenze lokhu, dweba unxantathu ephepheni elimhlophe bese ulibiza emaceleni amabhethri. Ikhonteli elilodwa lizosayina i-10-15% - kuzakuba ngamafutha, ama-30-35% azoba amaprotheni, futhi ama-60-65% azokwenziwa ama-carbohydrate. Manje sizozama ukufunda ngokucophelela amalebuli kuyo yonke imikhiqizo.
- Singazi ukuthi yiziphi i-calories. Ukusebenzisa le migomo, sihlola imikhiqizo bese sihlukanisa phakathi: okuhle nokubi. Konke ikhalori elula kakhulu, noma kunalokho kuzokuthi i-kilocalorie, ingamandla ofuna ukuwasebenzisa, ukushisa ilitha lamanzi eyodwa ngezinga elilodwa le-Celsius.
Kodwa ukuze ususe ama-1 kilogram amafutha, kudingeka sishise i-7000 kcal. Uma unezinhlamvu ezingu-10 zesisindo esiningi, kudingeka ushise ama-70,000, leli gesi kumele lisetshenziswe ukusuka eSamara liya eSt. Petersburg. Ngaphandle kokuphumula emgwaqeni futhi sidla ukudla, futhi uma sicabangela lokhu, kuzodingeka siqedele uhambo eNovosibirsk. Ngakho-ke, sinqabe lo mbono, futhi ngeke sivimbele ngokuqinile okuqukethwe kwe-caloric yokudla kwethu, sidinga nje ukunamathela esimisweni sokusika isisindo sika-1500 noma i-1800 kcal, ngosuku noma i-kcal 2000, ukuze ugcine isisindo sakho.
Imikhiqizo evela kufulawa ocolile, ushukela, i-patties kagogo kanye namaqebelengwane akho owathandayo, yebo, izinto ezimnandi. Imvelo ye-asidi-alkali yamathumbu izoshintsha, ngenxa yalokho, uzodonseka kakhulu kule mikhiqizo. Futhi kuzoba khona amakholori engeziwe kanye namakhilogremu engeziwe ezindaweni ezahlukene ezicatshangelwayo.
Sizokunciphisa ukusetshenziswa kwemikhiqizo enjalo, futhi kungakapheli amasonto amabili thina nabantu esizungezile sizobona imiphumela ephawulekayo. Isisu yisitho somzimbeni wethu, senza ezinye izivivinyo kuwo, sigcwalisa ngokudla okungavamile ngaso sonke isikhathi. Into empofu ayidingi ngempela kakade, kungamahora amane, isiqephu sokudla okunempilo. Yidla okungenani kathathu ngosuku, futhi izikhathi ezingu-5 kuya kwezi-6 ngosuku. Uma sithatha amaphuphu amade, khona-ke umzimba wethu uzobheka lokhu kulamba nakho konke okudliwe ngemuva kwekhefu kuzobe sekuhlehlisiwe.
Ngokwemvelo, ngifuna ukugqoka lesi sketi esincane ngeviki elizayo. Noma mhlawumbe uzithenge okuthile okufashisayo kusuka kumkhiqizo ozithandayo weqoqo elisha lehlobo. Konke lokhu kuyalimaza kangangokuba sesilungele ukulala nendlala ngamasonto ukuze sifinyelele umgomo wethu ngokushesha.
Kodwa sizoqapha ngoba, ngokulahlekelwa okungaphezu kwesigidi sesisindo noma kilogram ngesonto, sizolahlekelwa izicubu zethu zomzimba. Isisindo sezicubu ze-muscle sizobuyiselwa emva kokudla, ngenxa yamafutha, ngoba umzimba uzothola kulula kunokuba uzuze imisipha. Futhi kuyisihawu ukulahlekelwa izicubu zomzimba, ngoba kusiza ukwenza umzimba uphelele futhi uhle, ukushisa ama-khalori. Asizibeki izinhloso ze-sky-high. Umphumela uzozinza, lapho sizofika ngokuqiniseka, kodwa izinyathelo ezincane.
5. Yakha uhlelo lokusebenza
Thatha iphepha elingenalutho lephepha. Ake sibuke, akunjalo emhlophe? Ake sicabange ukuthi iqabunga lingumkhuba wethu wokudla, esinakho. Sizobhala lokho esikubheka kuyadingeka, susa lokho okusivimbele, akukho, akukho okungaphezu kwalokho. Emshini, sibhala amagrafu amathathu. Emakholini avela, ake sithi, isikhathi esithile phakathi kokudla. Pheqa kuzo zonke izimo ezihlukene (ukudla kwasemini kumama, isidlo sakusihlwa esitolo sokudlela nabathandekayo bakho, imihlangano yesiLwesihlanu nabangani), kanye nenani ongakwazi ukulidla.
Cabanga
Sizokuthola ukuthi mangaki ama-kilojoule ukudla esikudlayo. Nsuku zonke sibheka edayari bese sifingqa usuku lwethu. Uma singena esikhaleni esifanele, sidumise futhi siqhubekele endaweni elandelayo. 7. Uma singagcinanga ngaphakathi, sizocabangela ukuthi yini eyenza lokhu kuhluleka futhi sizame ukugwema ukuphindaphinda kwesimo esinjalo esikhathini esizayo. Isibonelo, uma isidlo sakwaneliseka kakhulu sandulelwe usuku olulambile emsebenzini, sizothatha okuthile kusasa nathi ukusebenza. Ungakwazi ukulawula ukudla.
7. Ukudlala
Akuyona into elula ukuhlukanisa nemikhuba emibi. Sizinikela izipho. Uma ilanga lilungile, ngokucabanga konke okulungile, ngomgomo ofinyelelwe, ukuze uthole usuku olufanele. Sizocabangela ukuthi konke lokhu kuzokwenzeka kanjani, ngeke siyeke kuze kube yilapho sithola lokho esikufunayo.
8. Ukuhamba
Ukuphumelela kokudla, kungakhathaliseki ukuthi siyilungiselela kanjani, noma ngabe kungaba yini, kuzoxhomeka ku-30%, nokuthi usebenza kangakanani emini. Thola imidlalo esiyithandayo, hamba ngezinyawo, uye ocansini, into eyinhloko iyahamba kakhulu.
9. Ukwenza izilinganiso
Kanye ngesonto, mhlawumbe ekuseni sikala, silinganisa ubukhulu bezinqulu, okhalweni nesifuba. Ungagxila kwisisindo, ngoba ungabheka okuhlukile, unesisindo esifanayo. Ungaba nesayizi encane ngesisindo esiningi kunangaphambili. Lokhu kuchazwa ngokulula, ubuhlungu besisindo, bunzima ngaphezu kwamafutha ngokwayo, futhi kuthatha ivolumu encane.
10. Buka ijubane
Ukuze uqaphele ukuthi umzimba wethu udinga ukudla ukudla, kuthatha imizuzu engama-20. Ungasheshi, udle kancane, futhi uma singenakukwazi, sizokwenqabela ukumanga nesoka. Futhi ekugcineni, kufanele akusize.
11. Usayizi nazo ziyizindaba
Silandela izingxenye, kungcono ukudla kaningi, kodwa izingxenye ezincane kufanele zibe. Ngokuqondene nosayizi wamacwecwe, uma okungenani okwesithathu, sinciphisa ukudla kwethu, ama-breakfasts namadloka, ngaphandle kokwenza izinguquko, ngakho-ke siqinisekisiwe ukuthi sinciphisa isisindo.
12. Siphuza
Yiqiniso, zonke izingilazi eziyisishiyagalombili zamanzi ngosuku. Ukuze ususe amentimitha engeziwe, lokhu kuzosisiza ngamanzi. Kuzokhulula umzimba wethu emikhiqizweni yokwehla kwama cell fat, uzosikhokhela ngamandla, usinikeze imizwa yokudla phakathi kokudla. Singahlabelela futhi ukuvimbela isimo sengqondo esihle. Kuzoba usizo kakhulu ukuqinisa imisipha yabezindaba.
13. Asikwenzi konke ngesikhathi esisodwa
Lokhu kuzoholela ekudumeni. Sizofundisa umzimba wethu ukuba uphile ngendlela entsha. Masibheke ngokucophelela ohlelweni bese sibona izinguquko ezibalulekile esizoqala ngazo. Uma lokho okulotshwe ephepheni kuba umkhuba wethu, sizozibekela umgomo omusha, kuyilapho singakhohlwa ngesigaba 7.
Sizivumela ngokwemali encane yokulimaza okuthandayo. Khona-ke ngeke sibe nomuzwa wokuthi siyazithatha izinto ezimnandi futhi ezihamba phambili ekuphileni. Ngemuva kwalokho, ukudla, ungakhohlwa ngalokhu, enye yezinto ezinkulu kakhulu, ezithokozisa ukuphila.
14. Ukwethula
Nsuku zonke sicabanga ukuthi ukuphila okumangalisayo, unyaka, ihlobo lilindele kithi. Masikhumbule konke ngokuningiliziwe, indlela esiphila ngayo ngaphambi kokuba senze uhlelo lwethu futhi sicabange impilo entsha ngokuzibandakanya okusha. Yonke imininingwane idonselwa enkumbulweni, lokho esikudla kwasekuseni, lokho esikugqoka, indlela abanye abasabela ngayo kithi. Senza lo msebenzi nsuku zonke, futhi lokhu kuzothuthukisa kakhulu amathuba ethu okuphumelela.
15. Uthando
Wena ngokwakho, wonke amagceke omzimba wakho nawo wonke amangqamuzana amancane. Sizibuka ngokweqile esibukweni. Sizocabangela ukuthi umzimba wethu wenzani kithi nsuku zonke futhi siyabonga. Ngubani ongasithanda kakhulu? Uma sithembekile kithi ngokwethu, leso yisinyathelo esisodwa esibaluleke kakhulu. Kudingeka sikholwe kithi futhi konke okuzokwenzeka ngempela. Akumelwe sizibeke icala. Ngemuva kwalokho, ulwazi mayelana nokudla akuyona ingozi. Ake sikhumbule lokho esikufezile empilweni yethu, ngoba indlela eya kubo yayingelula kakhulu. Akukho lutho olungenakwenzeka, futhi uma umuntu enenjongo ekuphileni, azikho izithiyo zokufinyelela umgomo wakhe. Futhi-ke ungakwazi ngokushesha ukugqoka leso sketi esihle.
Manje siyazi ukuthi singanciphisa kanjani umzimba ngaphandle kokwenza imizamo ekhethekile. Sidinga nje ukuya emgomweni wethu okuhlosiwe, futhi senze konke ukuze sifinyelele le njongo futhi sizophumelela.