Kungani konke lokhu? Yebo ukuthi akukho muntu, khumbula, akekho owazi umzimba wakho kangcono kunakho ngokwakho. Ngakho-ke, uma unquma ngokujulile ukuzinakekela wena, ke ... kungcono kuwe ukwenza wena! Nguwe okufanele uthole, udale futhi ubale imithetho emisha yokuphila wena. Indlela yokulahlekelwa isisindo ngaphandle komqeqeshi kanye nezondlo , thola ku-athikili ethi "Indlela yokulahlekelwa isisindo ngokushesha ngaphandle kokulimaza empilweni."
Uzoqala kuphi?
Okokuqala, kufanele uvume ngokuzithoba ukuthi ungubani nokuthi ungakanani ukudla. Kodwa hhayi nakancane ukuze uqale ukuzihlupha ngokuzisola. Uma ungeke uphile usuku ngaphandle kwenyama, ukudla kwe-kefir-iklabishi kuzokukhipha ekuphelelwe ithemba. Futhi uma ucezu lwekhekhe likulethela ukuziphatha okungenakuqhathaniswa / ngokomzimba / ngokomzwelo nazo zonke izinhlobo zezinye izinjabulo, ke ... kufanele futhi kushiywe ekudleni. Okungenani njengesikhuthazo esigabeni sokuqala sokuhlukanisa nge-kilogram eyengeziwe. Okwesibili, zama ukuzitholela ngokwethembeka izinga lakho langempela lomsebenzi kanye nemithwalo emva kwalokho ozokwazi ukuzinaka wena kanye ne "yethu", futhi ungabe usenqamule ngokwakho emzimbeni wesimo esincane. Okwesithathu, zikhethele ukuthi isikhathi sokuqala, futhi ulandele ipenseli, wokubala kanye nephepha.
Okokuqala, ake sinqume ukuthi mangakhi ama-kilojoule umzimba wakho adinga, kuye ngokuthi ubude nobudala. Engeza i-300kcal ngosuku ngosuku lokuphendula ngokuvumelana nemibandela elandelayo. Uyaya egymini / echibini / ukudansa kathathu ngesonto? Ingabe usebenza ikakhulukazi ukuma noma ukuhamba? Ngakho-ke, ngifunde ukuthi zingaki ama-khalori umzimba wakho udinga nsuku zonke. Kumelwe udle! Uma kungenjalo, ukulahlekelwa isisindo kuzoba nempilo. Zahlulele ngokwakho: uma kukhishwa ama-kg angu-7,000 ama-kcal ama-khali angu-7,000 kcal. Ake sithi ungadli lutho zonke izinsuku ezingu-3-4, uphuze amanzi owodwa futhi usebenze ngendlela evamile ... Labo abaye bahlela ukubulawa okunjalo emizimbeni yabo bayazi ukuthi ukulahlekelwa kwesisindo ngokuvamile ngu 3-5 kg. Uma sicabanga ukuthi "ukukhishwa komzimba" okwenzakalayo kwenzeka ngokuphela kwezisu ze-adipose, kwadingeka ukuthi uchithe kusuka ku-21,000 kuya ku-40,000 (/) kcal. Ukwenza lokhu, uzodinga okungenani ukusebenza kwansuku zonke kwamakhilomitha angu-30! Yini olahlekile? Iningi lama-carbohydrate elondolozwe emisipha nesibindi, amanzi abawagcina ngenxa yezibopho zamakhemikhali, namaprotheni (yiwo kanye enza imisipha yakho ifinyeleleke futhi amafomu akhangayo, futhi ayenomthwalo wemisebenzi "yezimoto ezivuthayo," ngoba inhliziyo, uma ngokungazelelwe ukhohlwe, futhi ubuhlungu). Empeleni, inani lamafutha avuselelwe ngesikhathi esifanayo lincane kakhulu - kuphela 700-800 amagremu. Ngidinga ukuchaza ukuthi ukuhlolwa okunjemba okunjalo kuyisongo empilweni yakho? Konke okufanayo, sizochaza!
Ngokulahla umzimba ekudleni, uyayilahla ama-carbohydrates abalulekile. Lo msoco, okokuqala, kuyadingeka kumaseli obuchopho. Futhi uma kungenayo ukudla kwe-carbohydrate, khona-ke lapho kutholakala khona izimali zokugcina ezifihliwe (i-glycogen kusuka emisipha, isibindi) isetshenziswa. Khona-ke amaprotheni namafutha asetshenziselwa - ngokusebenzisa ama-chemical reaction eside kakhulu, umzimba uguqula waba ama-carbohydrate. Ngamanye amazwi, yonke imetabolism ngesikhathi isiteleka sokulamba ishintsha phansi. Ngakho ukukhathala, ukucasula, ukudlwengula kwezifo ezingapheli ... Ngaphezu kwalokho, amangqamuzana amafutha anezimfihlo zawo eziningi. Unomqondo wokukhumbula indlala, okungukuthi, bayakwazi ukukhulula ama-hormone avuselela ukudla nokudla okunamandla - bavame ukubizwa ngokuthi "izwi lezincuba ze-adipose". Ngakho-ke, ngemva kokuhlola okulambile kakhulu, leli zwi liphenduka ukukhala kwe-hysterical, kanye nomuzwa wendlala futhi, ngokulinganayo, ukungalingani phakathi kwama-calories asetshenzisiwe futhi asetshenzisiwe kukhokhela ngisho nangaphezulu. Ngelinye igama, sithemba ukuthi sikuqinisekisile. Uyodla. Futhi manje, ake sikhethe ukuthi kuyini!
Kuye ngokwakho kumhlengikazi wezilwane
Imishwana ye-Beaten mayelana nokudla okunengqondo, isobho eliphoqelekile, izibuko zamanzi ezingu-8 ngosuku kanye neminye imiyalelo yabanokudla, ngeke sibuyele. Kucacile njengosuku olumhlophe: ufuna ukuba mncane futhi uphilile - ukudla kwakho kufanele kulungile. Iphuzu eliyinhloko: Ukudla kwakho kufanele kube ngokusekelwe emikhubeni yakho yokunambitheka kanye nezidakamizwa. Azikho izinto ezintsha, imikhiqizo yangaphandle kanye nokuhlolwa kokudla! Izinguquko ezincane kuphela ekudleni nasezincwadini zokubala.
Ukuze kube lula ukwenza lokhu, sethula:
- izimpawu ezijwayelekile (ngisho noma ngokungazelelwe amarekhodi akho awela ezandleni zomuntu, cishe akunakwenzeka ukuthi uzoqagela okusemandleni, ngaphandle kosizo lomhloli wezemvelo);
- umqondo wesabelo yisilinganiso esiyinhloko sokudla okudliwe. Kudingekile ukuze ukwazi ukwenza ngaphandle kwemithi yokwenza njalo nokubala okuqukethwe kwekhalori kwezitsha. Vumelana, bobabili baphendulela noma yikuphi ukudla kube usizi.
Ifomula yokuvumelana
Ngakho, ngobukhulu bezinxenye zihlongozwe? Manje into eyinhloko yindlela "efanelekile" ngayo lezi zingxenye kwimenyu yakho yansuku zonke. Njengoba uthanda, awukwazi ukusika ukudla njengoba uthanda, usuyazi kakade. Kukhona umkhuba wamaprotheni nama-carbohydrate, okumele udle, kungakhathaliseki ukuthi ulahlekelwa isisindo ngokushesha kangakanani, awufuni! Futhi inani lamaprotheni adingekayo lincike ekutheni uhlobo lokudla. Ukuphazamiseka kungenzeka kuphela ngemikhiqizo ngaphansi kwencwadi ethi "I". Yiqiniso, uma amandla enelisekile ... Manje unayo yonke idatha yokwenza impilo yokudla okungenani ngesonto. Konke okushiwo "I" kungcono kwesokunxele ngempelasonto, ukuze kutholakale ukudla okumnandi! Futhi: noma yikuphi ukuhlolwa kokudla okuqala kusukela ngoMgqibelo, hhayi kusukela ngoMsombuluko. Bhala phansi isamba, uye emakethe / esitolo. Inyama ingabiliswa ngosuku oluzayo. Futhi khumbula: ukudla kwakho - akusikho isizathu sokukhohlwa ngephutha lemiklamo!
Iphuzu elikhethekile lama gluttons
Ungaba kanjani, uma imenyu oyidwebile ibonakala ilula, ngoba usujwayele ukwaneliseka, kuphi ukudla okuningi? Ngokuthembeka, le ndlela ingenzeka. Futhi kulokhu akukho lutho olwesabekayo! Ukuze ushintshe izintandokazi zakho zokuncintisana, udinga ngaphezu kwenyanga eyodwa ... Awufuni yini ukuzizwa ufana nesiboshwa sase-Auschwitz? Bese wenze zonke izincomo zethu ... ngokuphambene nalokho. Okokuqala zama ukudweba konke okudlayo ngesonto, ngesimo sezinxenye nezimpawu (ngenkathi ungazishiyi lutho). Bheka ukuthi yiziphi izinto ezisusiwe, bese uzama ukunciphisa kancane kancane. Khokha ngokukhethekile into ethi "Mina": umsebenzi wakho ukunciphisa "incwadi yokugcina yezinhlamvu" ekudleni kwakho okungenani. Uma kulula ukubala imenyu yekhalori, okokuqala udinga ukunciphisa nge-kcal 500 ngosuku. Ngokungazelelwe, lo mzwa wendlala ungase ube lula ngetiyi / izithelo, imifino nokunye.
Umqeqeshi wakho
Yiqiniso, ungathola izizathu eziyinkulungwane nesinye sokuziqinisekisa ukuthi ungadlala imidlalo. Swam - siyazi. Ngakho ngeke sikukhohlise. Ngaphezu kwalokho, uncoma ngokuqinile: ungaqali ukuqeqesha ngokujulile ukulahlekelwa isisindo, uma ungakaze wenze kanjalo. Ngaphezu kwalokho, uma ungeke ukwazi ukuziqhenya ngefomu elihle kakhulu (ukuze uvivinye okokugcina okunikezwayo ukudansa, ukugibela noma ukugijima imizuzu engama-30 ngaphandle kokuyeka - abesifazane abafanele ukuzivivinya abazizwa bengaphelelwa amandla), ukuqeqesha okunenjongo kuyingozi nje! Ikakhulukazi uma usuvele usu-35. Ukuqala ukuzivocavoca, noma kunalokho, ukubuyisela ifomu lakho lesidingo udinga izinyanga ezingu-3-4, ukuze ujwayele ukujwayele umzimba. Futhi kuphela lapho ungakwazi ukuya ekuqeqeshweni, okuzosiza ngempela ukulingisa isibalo, ukuqeda izidakamizwa ezizondwayo ezindaweni ezithile zomzimba. Ukungafani? Yiqiniso, kungenzeka, kodwa ngaphansi kokuqondiswa komuntu oqeqeshiwe oqeqeshiwe!
Qala nge-elula: ezinyangeni ezintathu ezilandelayo kufanele ufike kancane kancane emfundweni yempilo yansuku zonke emaminithi angu-30 (noma amahora angu-3 ngesonto). Lokhu kuyinto evamile, phakathi kwezinye izinto, eziphakanyiswe yiWorld Health Organization ukuqinisekisa ukuthi ukusebenza kahle kwenqubo yesifo senhliziyo. Futhi udinga ukuyifinyelela kancane kancane, kusukela ngo-3-5-10 amaminithi omzimba ngosuku. Umgomo "wokwaneliseka" ongayisebenzisa ngokwakho yikhono ... ukukhuluma ngesikhathi sekilasi. Uma ukuphefumula ukugcina ingxoxo akwanele, khona-ke umthwalo wenhliziyo ukhulu kakhulu. Ukuhlola ukuthi kulula: uma kungekho inkampani yokuqeqeshwa, thatha i-headset futhi, isibonelo, shintshisa izinyathelo zokuhamba, khuluma ngeselula (izingxoxo zenethiwekhi zingabizi). Futhi uma ngokwemvelo awuyona ingxoxo, hula kanye nomdlali! Uzwa ukuthi awukwazi ukukhuluma, wehlisa, kodwa unganciphisi ubude bokuqeqeshwa futhi ungayeki: awukwazi ukugijima, hamba ngezinyawo, ukhathele ukudansa hip-hop, "ushintshe irekhodi" futhi kancane kancane waltz. Ingabe ufuna ukuqala ukusebenza ngesithombe, njengomdwebi, ukuqinisa amafomu? Bese ukhumbule: amandla okuqala asebenzayo enza okungenani umzuzu owodwa. Akufanele uphuthumele futhi ukhululeke ngesikhathi sokuzivocavoca, kodwa futhi uzizwe ubuhlungu emajoyini nasemisipha ekuseni ngakusasa. Isimo senduduzo siyisiqinisekiso sokuthi ngeke ushiye ukuqina emva kokuqala kokuqeqeshwa kokuqala!
Wonke amathiphu amakilasi aqinile abaqalayo emidlalo asebenza kuphela ngaphansi kokuqondiswa komqeqeshi. Akusobala isikhathi? Akukho ndawo yokugijima (ayikho ipaki eyodwa noma inkundla naphezu kwayo yonke into), ihholo lempilo likude kakhulu, uphahlaza echibini lomphakathi, akukho ndawo yokubeka ibhayisikili yokuzivocavoca, futhi ayikho imali yokudlala ithoyizi ebiza kakhulu? Akunakunqotshwa! Khona-ke ungahamba ngenye indlela, ngenkathi ... ubala ngokucophelela isinyathelo ngasinye. Kulokhu uzodinga i-pedometer! Ukuqamba okulula kubalwa izinyathelo, futhi ngisho nama-calories ashise futhi inani lamanoni liyashiswa. Kungenzeka ukuthi ngenkathi ugijimela ekhishini waya emtholampilo, uhamba inja futhi ugijima phakathi kwe-ehhovisi, uthola umthwalo ofanele. Manje siyazi ukuthi singakwazi kanjani ukulahlekelwa isisindo ngokushesha ngaphandle kokulimaza impilo.