Namuhla kunenani elikhulu lokudla, lihlala kuphela ukukhetha. Sonke siyazi ukuthi noma yikuphi ukudla kokulahlekelwa kwesisindo okusheshayo kudinga ukuqapha nokulinganisela, ngoba ukudla kungukucindezeleka okukhulu komzimba, ngakho-ke lapho ukhetha ukudla, kungcono ukubonana nodokotela futhi ungaphuthelwa konke ukuphikisana. Ake sithathe amathiphu ambalwa kulabo abahamba ngokudla.
"Izimfanelo" eziyinhloko zokudla
Okokuqala nokubaluleke kakhulu "imfanelo" yokudla kwakho kuyoba yisilinganiso. Ukuba phezu kwabo, uzobathanda (sotvesami), futhi uzonde (ngokuzuza isisindo noma ukuqhuma). Zama ukuzilinganisa ekuseni, emva kwendlu yangasese, ezembathweni ezifanayo noma ngeze ngokuphelele. Uma une-balance balance, kufanelekile ukulinganisa endaweni efanayo ukuze ulinganise kahle. Izakhamuzi zeluleka ukuba zilinganise kabili ngesonto, ukuze umphumela omubi ungathinti isifiso sakho sokulahlekelwa isisindo ngokuqhubekayo, ngaleyo ndlela sinzima, uzolandela umphumela onamandla kakhulu, ongayibheka ngaphandle kokulinganisa nsuku zonke.
Isici esilandelayo sokusiza ekubaleni ukuphumelela kokudla kuyoba isentimitha, uzokala isilinganiso sakho. Lokhu kubaluleke kakhulu kokubili ukugqugquzela nokunquma ukuthi ukudla kusebenza yini, njengoba udinga. Ngosuku lokuqala lokudla, yenza izilinganiso ezilandelayo: ivolumu yesifuba, umthamo wesikhumba, ivolumu yesikhumba, ivolumu yomsindo wezinyane, ukuzungeza kwengalo nesandla.
Amaphuzu abalulekile
Khumbula ukuthi noma yikuphi ukudla kuphikisana nabesifazane abakhulelwe nabakhayo. Njengoba kudingeka badliwe kahle hhayi kuphela, kodwa nangomntwana wabo. Ukuntuleka komzimba noma okunye emzimbeni kungaholela ekutheni i-fetal pathologies noma ukutholakala kwesisindo esanele emntwaneni ozelwe kakade.
Futhi khumbula ukuthi umzimba wakho uhlukile futhi ukudla okuye kwasondela kumngani wakho noma umama ngeke kuhambisane nawe, ngakho-ke sizobuyela eqinisweni ukuthi kungcono ukuchitha isikhathi futhi uxhumane nodokotela, futhi kufanele - ukuthatha izivivinyo. Yiziphi - uchwepheshe uzokutshela kakade.
Imithetho esemqoka yokudla ngesikhathi sokudla
Ukuze uqinisekise ukuthi ukudla kwakungenakulinganiswa futhi wawuhambisa njengento ekhululekile ngangokunokwenzeka, kufanelekile ukuhlukanisa ukudla: thola izindlela zokudla ezithakazelisayo ezivela emkhiqizo ofanayo, ukuze wena, isibonelo, isifuba sekhukhu ubhakabhaka ungabi mnandi. Phela, ingapheka ngezindlela ezihlukahlukene!
Eminye imizuzu engu-15 ngaphambi kokuphuza itiye elimnandi - liphazamisa isifiso sokudla (uma ukudla, kuyiqiniso, kuvumela) noma nje amanzi anelamula.
Ayikho esheshayo. Kubalulekile "ukunambitheka" njalo, ukuhlafuna kahle. Lokhu kuzokuvumela ukuba udle njengoba nje umzimba wakho udinga ukuze ugcwalise.
Jabulela iphunga, uphefumule iphunga olilungisile - amafutha amnandi awakhulisi nje imizwa, kodwa futhi athumela izimpawu ebuchosheni, okukuvumela ukuba ugcwalise umzimba. Ngendlela, kuma-intanses of the Internet kukhona ngisho nokudla okunjalo.
Phatha ukudla hhayi njengesijeziso, kodwa njengendlela yokubukeka, impilo, ukuvumelana kanye nomoya wakho omuhle kakhulu. Ngokuvamile, kufanelekile ukugcina isimo sengqondo esifanele kokubili kokuqala kokudla, futhi ekupheleni - kuyisibopho sokuthi ngeke usuphule ndawo phakathi komgwaqo.
Emzimbeni onempilo ...
Ukudla kwaletha imiphumela engcono kakhulu, kuyadingeka ukudlala imidlalo. Kungabhukuda, i-aerobics, i-pilates, imfanelo yokuzivocavoca, i-gym. Uma ungenayo isikhathi esanele sokuvakashela i-gym, khona-ke ungathatha isethi yokuzivocavoca futhi uyenze nsuku zonke, khona-ke kuyoba ngempumelelo futhi iphumelele. Kuyoba khona okwanele kokubili-umzimba owenziwe kuwo wonke amaqembu emisipha ukuze ugcine umzimba ngezwi. Ungakhohlwa mayelana nokuhamba kwansuku zonke (lokhu kungukuthi usebenza ekhaya, isibonelo), kuyokwanela isigamu sehora noma kanjalo uhamba ngesivinini esilinganiselwe ngesivinini esisheshayo. Uzojabulela umoya omusha, futhi ujabule umzimba.
Ukunakekela isikhumba ngesikhathi sokudla
Ukugxila okumele kukhishwe esikhumbeni, kubalulekile ukuyibeka ithoni ukuze ukwelula amamaki kungabonakali noma akulutholi. I-Wraps izokusiza kulokhu. Banikeza umphumela omkhulu ngokusetshenziswa kwansuku zonke. Manje sesidinga kakhulu ukufaka izitsha nge-algae. Ungabenza kusuka ochwepheshe noma wena ngokwakho udinga. Uma unquma ukwenza ekhaya, khumbula ukuthi ngaphambi kokuthi ugobe kungcono ukusebenzisa uhlobo oluthize lokuhlanza ukuhlanza isikhumba. Ungayithenga noma uyenze ngokwakho. Kukhona okuhle kakhulu kokukhipha ikhofi: 1 tbsp. l. i-100 ml gel yokushabalala, mix konke futhi usebenzise nsuku zonke lapho uya eshaweni. Umphumela ngeke ukushiye ukulinda isikhathi eside, ngemuva kokuqala kwesicelo uzobona ukuthi hlobo luni olubushelelezi nolunempilo lukhulile isikhumba sakho. Futhi emva kokusebenzisa njalo futhi ngokumangalisa ukuthi isikhumba sakho sibonakala siqinile futhi "siphila kakhulu." Enye impumelelo emihle ekulahlekeni kwesisindo yi-sauna noma ibhuku lokugeza - wonke ama-slags aphuma emzimbeni, ama-pores avuliwe futhi ahlanzwe.
Ungadluli.
Uma isimo sesimo sezempilo sibuhlungu, izifo ezingapheli ziba nzima kakhulu, i-malaise noma isifiso sokulala esixutshwe nokunganakwa, bese udinga ukuxoxa ngokuphuthumayo nesidlo sokudla, uvivinye futhi uhambisane nokudla okujwayelekile. Kunoma yikuphi, ungaqhubeki nokudla, ngoba imiphumela ingase ingabi engcono kakhulu.
Futhi, khumbula ukwamukelwa okuvamile kwe-vitamin complex - kukhona kunoma iyiphi ikhemisi. Ngokuvamile le nkambo i-vitamin yazo zonke amaqembu. Namanje ukweluleka ukuthi uthathe amavithamini engeziwe eqembu B-ithonya kahle umsebenzi wezitho zangaphakathi, ikakhulukazi esibindi, esibalulekile. Zithathele kungakhathaliseki ukuthi zikhona yini kumikhiqizo yakho yokudla, ezicebile kuleli qembu lamavithamini.
Ekudleni, akudingeki uhlale phansi kaningi, kungenjalo kunokuba ulahlekelwe isisindo futhi uthuthukise umzimba wakho, ungawunciphisa izinto ezidingekayo nezomzimba, ngaleyo ndlela ubangele ukulimala okungenakuqhathaniswa. Kanti futhi, ukuhlala njalo ekudleni kunganciphisa ukusebenza kwazo-khumbula lokhu.
Ukuphuma ekudleni kuyasiza. Ungahlaseli ngokushesha ukudla okuvinjelwe ngesikhathi sokudla, uyithole ngobuningi - uzomane ubuyele konke isisindo sishiywe. Khumbula ukuthi ukudla, kokubili nangemva kokudla, kufanele kube nempilo futhi kulungile - lokhu kuyisihluthulelo sempilo yakho nenhlalakahle iminyaka eminingi ezayo!