Ungayinciphisa kanjani ukudla kwakho
1. Ngaphambi kokudla, uphuze ingilazi yamanzi noma ingilazi yamanzi ahlanzekile. Khona-ke uzodla kancane, ngoba isisu sizogcwala. Le ndlela iwusizo futhi iphumelele, ochwepheshe bayeluleka ukuthi bangadli ngemuva kokudla uketshezi oluthile, njengoba nje kuhlunga ijusi esiswini futhi lokhu kulimaza umzimba. Ingilazi yamanzi noma amanzi ngaphambi kokudla inganelisa umuzwa olambile wendlala bese uqala inqubo yokugaya.
2 . Yidla isobho eliphekwe inyama enomzimba noma umhluzi wemifino. Ukuqukethwe kwekhalori yalezo zobho kuphansi futhi kulandela ukulandela ngokushesha.
3. Faka pepper kuphela kanye nosawoti, hhayi izinongo kanye nezinongo, zifaka isandla ekusithekeni kwejusi lomzimba futhi zikhulise umuzwa wendlala.
4. Uma ufuna ukudla, kungcono ukuthi udle izithelo ezimnandi, isibonelo ibhanana noma i-tile yenothile elibabayo. Ukunciphisa ukudla okunomsoco futhi kwandisa ama-glucose egazi. Yingakho asivunyelwe ukuba sidle amnandi ngaphambi kokudla.
5. Ukudla okungama-80% ngosuku ngalusuku lokudla kwasekuseni nasekuseni. Ekudleni kwakho kuhlanganisa ukolweni omile. Ucebile nge-vitamin B ne-fibre, okuvimbela ukugcinwa kwamanzi kagesi emzimbeni futhi kuvimbela ukufakwa kwamanoni. Izitshalo ziguzwa isikhathi eside kakhulu ngesisu, ngakho indlala ngeke izwe ngokushesha.
6. Ekudleni kwakho kuhlanganisa i-lentils, i-peas, ubhontshisi. Izitshalo zebhontshisi zifaka isandla ekwenzeni okusheshayo komzimba futhi zithuthukise ukugaya.
7. Nika utshwala, njengokuthanda ukudla okunomsoco, kwandisa umuzwa wendlala.
8. Yidla kancane, ukudla kufanele kuhlolwe kahle. Qedela ukudla ngomuzwa wokulamba. Futhi konke ngoba umshini obangela ukugcwalisa, usebenza imizuzu engu-20 ngemuva kokuqala kokudla. Ngesikhathi esinjalo, ungakwazi ukuyilahla isiqandisisi.
9. Ngemva kokudla, hamba ukuhamba, hhayi ngaphambi kokudla. Lokhu kuzosheshisa inqubo yokushisa amafutha emzimbeni, kodwa ukuhamba ngaphambi kokudla kuzokwenza isifiso esikhulu.
10. Ebusuku ungayiphuza itiye elipholile elifudumele ngekhilimu elibukhali noma ngobisi. Lesi siphuzo sisiza ukuqeda ukulala.
11. Ungadli ngemuva kwephephandaba lakho ozithandayo, ikhompyutha, noma ithelevishini. Ngokuzivocavoca okunjalo, ubuchopho buphazamiseka kuphela futhi bulawula inqubo yokudla nokudla okubi nakakhulu. Ososayensi baye babonisa ukuthi ukubuka izinhlelo zokuzijabulisa cishe izikhathi ezingu-2 kwandisa inani elidliwayo.
12. Ungadli ukudla okuhlanganisa amafutha noshukela, njengamaqebelengwane, amaqebelengwane nokunye.
13. Ngesikhathi sidla, sidle inyama enesisindo ngendlela ebilisiwe, iqukethe ama-amino acid ashisa amanoni futhi asebenze ama-hormone.
14. Ebusuku udinga ukuphuza ingilazi yobisi obumhlophe, ngakho awukwazi nje ukulahla umuzwa wendlala, kodwa ngenxa yama-amino acid equkethwe ubisi, wenza ama-fat cells ahlukane.
15. Ama- apula we-apula aluhlaza, isinamoni, i-vanilla, i-mint, i-grapefruit inganciphisa ukudla. Emzimbeni, izikhungo zephunga kanye nendlala ziseduze, ngakho-ke iphunga lingabulala indlala okwesikhashana.
16. Awunakudla ngenkathi umile.
17. Ukudla kufanele kufakwe esitokisini encane, lesi sabelo sizobonakala sikhulu kakhulu, futhi sizozwa ukuthi udla njengoba kulindelwe. Le nkohliso yengqondo ithuthukiswa umbala wepuleti, umbala ohlaza okwesibhakabhaka kunciphisa ukudla futhi kuyancipha, futhi imithunzi ekhanyayo iyavutha.
18 . Ukugqoka ama-saladi ngamafutha yemifino. Uma kunzima kuwe ukuyeka ukhilimu omuncu, esikhundleni sakho ube ne-kefir.
19. Nika ikhofi, ikhuthaza ukubonakala kwesifiso futhi ilimaza izinso nenhliziyo.
20 . Uma uvame ukudla ngokweqile, udinga ukuqala ukudla ukudla okuncane 5 noma izikhathi ezingu 6 ngosuku. Ukudla kufanele kube yi-calorie ephansi, futhi izingxenye kufanele zibe zincane.
21. Uma ufuna ukudla, ungadla isiqephu sesinkwa esimnyama. I-fibre, equkethe isinkwa esimnyama, izothatha isisu sakho okwesikhashana.
22 . Hlanza umlomo wakho ngamanzi nesinhlamvu.
23. Kufanelekile ukuhlafuna i-saonful milk milk.
24. Yidla ama-carbohydrate engancani (amapasta, imikhiqizo yefulawa namaswidi). Ziyakhambelana ngokushesha, kodwa futhi ziyingozi emzimbeni ngenxa yokuthi izinga leshukela legazi likhuphuka ngokuqinile. Ngenxa yalokhu okuqukethwe okuphezulu kwekhalori, ungathenga ama-calories angu-300 noma angu-400, futhi emva kwemizuzu engu-30 ukufunwa kuyothola.
25. Njengendlela yokudla, ungasebenzisa i-yogurt engasetshenzisiwe (i-yogurt, i-yazhenka, i-kefir), isiqephu samasiki aphansi aphethe itiye eluhlaza, i-apula, iqanda elibilisiwe. Ama-apula angcono kakhulu adle nembewu, aqukethe isimilo nsuku zonke ye-iodine.
26. Iya esigabeni sesitolo sokuthenga sigcwele. Khona-ke uzogwema ukuthenga okuningi, futhi uthenge kuphela imikhiqizo edingekayo.
27 . Uma uzizwa ulambile ngaphambi kokulala, shayela amazinyo akho. Sinesimo sengqondo esinjalo uma amazinyo ehlanzwa ngemuva kokudla, khona-ke isifiso sokudla okuthile siphelile.
28. Ngokuvamile ukugqoka okuqinile, izingubo ezincane, lapho isidlo esinomsoco empeleni asihambisani nayo.
29. Yenza ume 10 noma 15 ejulile ukuphefumulela kancane futhi kungcono ukukwenza emoyeni omusha.
30. Ukuzwa kwindlala kudonsa ukusikhipha. Ukuze wenze lokhu, imizuzu eminingana, cindezela encane yomunwe ophakathi phakathi kwephuzu eliphakathi kwekhaleni ne-lip.
Indlela yokunciphisa ukudla kwamakhambi abantu
1. Ukuthuthukisa imetabolism nokunciphisa ukudla, kuyasiza ukuphuza i-decoction ye-parsley entsha, ngoba lokhu kuthatha amathisipuni angu-1 noma amabili emifino bese sithela ingilazi yamanzi abilayo bese upheka imizuzu engu-15 ngokushisa okuphansi. Umhluzi sithatha ½ indebe izikhathi eziningana ngosuku.
2 . Ama-gramu angu-10 e-corn-crushed stigmas agcwalise ngama-200 ml amanzi abandayo, upheke emanzini okugeza ngamaminithi angu-20. Umhluzi uphuzo ngaphambi kokudla 1 isipuni 4 noma izikhathi 5 ngosuku.
3. Faka isilibhaka engilazini yamanzi amabili we-apula cider uviniga, sebenzisa ngaphambi kokudla.
4. ithisipuni 1 omisiwe umhlonyane esizowugcwalisa ngamamitha angu-200 wamanzi abilayo futhi sifaka imizuzu engama-30. Sithatha imizuzu engu-30 noma engu-40 ngaphambi kokudla isipuni esingu-1 izikhathi ezintathu ngosuku.
5. I- isipuni se-nettle oqoshiwe sithelela ingilazi yamanzi abilayo, sifaka imizuzu engu-10, ubunzima. Sithatha isipuni esingu-1 somhluzi izikhathi ezintathu ngosuku.
6. Amafutha aqoshiwe. Sithatha ngaphambi kokudla kufika ku-20 ml ngosuku.
7. Thatha amagremu angama-200 wegorosi, ugcwalise ilitha yamanzi ashisayo, ubilise imizuzu engu-15, ukhiphe. Phuza ½ inkomishi izikhathi ezintathu ngosuku.
8. amagremu ama-celery ochotshoziwe futhi uthele ingilazi yamanzi abilisiwe, ubilise imizuzu engu-15. Ukucindezeleka, ulethe ivolumu ye-200 ml. Sithatha ½ indebe izikhathi ezintathu ngosuku.
9. Hlanganisa ama-clove amathathu, uthele 1 indebe yamanzi abilisiwe ekamelweni lokushisa. Ake siphuze usuku. Sithatha isipuni ngaphambi kokudla. Noma vela nje, ngaphandle kokuhlafuna, i-clove ka-garlic ngosuku. Kuyasiza ukunciphisa ukudla futhi kubhubhise amagciwane.
10. Thatha isipuni esingu-1 sage omile, ugcwalise ngilazi yamanzi abilayo, ubambelele emaminithini angu-20, bese ucindezela izinto ezibonakalayo kanye nobunzima. Sithatha ½ indebe izikhathi ezintathu ngosuku.
Ukwazi ukuthi unganciphisa kanjani ukudla kwakho ngamakhambi abantu, ungakwazi ukulahlekelwa isisindo kanye naso sonke, kuphela lokhu okudingayo ukushintsha isimo sakho sengqondo ekudleni. Ukudla kumele kube ne-micronutrients eyanele, amavithamini, ama-carbohydrate, amafutha kanye nama-proteine, ulinganise futhi ugcwele. Uma umzimba uthola izinto ezidingekayo, awudingi ukukhohlisa nokulwa ngobuqili ngokunciphisa ukudla.