Ukutholwa kokuqala.
Amafutha angaphansi.
Ochwepheshe bezokudla ezemidlalo bayeluleka ukuthi bangadla kanjani amanoni angaphansi. Futhi ukunciphisa okungenani inani lamafutha, ngosuku ngosuku olungaphezu kuka-25 amagremu. Umthamo onjalo umncane kakhulu futhi uyingozi empilweni, lokhu kudla akukwazi ukuhlala isikhathi eside. Kodwa ungasebenzisa la masonto angu-3-4, ngalesi sikhathi akukho lutho oluzokwenzeka kuwe.
Kuzodingeka ususe imenyu yokudla imenyu yakho: ama-sausages, igargarine, amafutha omnqumo, amafutha omfuyo, amaqanda amaqanda. Futhi amaqebelengwane, amaqebelengwane, ama-buns, amaswidi, amantongomane kanye neminye imikhiqizo lapho kunamafutha. Ekhemisini, athenge amafutha wezinhlanzi futhi uthathe ekuseni ngesipuni, kuyoba yisimiso sakho usuku lonke. Uma amafutha wezinhlanzi awukwazi ukuwabona, uthenge kancane kancane imifino eminyene futhi uthathe i-spoonful ngosuku.
Ukwamukela okwesibili.
Okuncane kancane.
Konke okungekho fat kanye nenyama yi-carbohydrate. Imithombo ye-carbohydrate - imifino, okusanhlamvu, ujamu, uju, amaswidi, izithelo. Ama-carbohydrate angaba yi-ikhukhamba noma i-oatmeal), noma amnandi (ushukela noma uju). Udinga njengomlilo ukwesaba ama-carbohydrates amnandi. Okumnandi kubangela i-hormone ye-insulin, unesibopho sokudala ama-fat deposit. Uma u-insulini ekhululiwe, ukwedlula ukwedlulela. Ngeke usongelwe yi-oatmeal noma ilayisi. Ubisi lungakushintsha isinyathelo kuwe, akuyona into enhle, kodwa iqukethe ushukela oluyingozi we-lactose. Kungcono nakakhulu, wena nemikhiqizo yobisi kanye nobisi ukuthi ungaphuzi.
Ukwamukela okwesithathu.
Susa ukudla okusetshenzisiwe kusuka ekudleni.
Lapha sizokhuluma nge-pasta, ungafaka lapha: amajusi, ama-compotes, konke ukudla okusemathinini, i-cola nama-chips. Ukuze uqinisekise ukuthi le mikhiqizo ingagcinwa isikhathi eside, ingeza okuningi okungahambisani nabantu abafuna ukunciphisa umzimba. Konke okungathengwa esitolo: i-oatmeal, ubhontshisi, ilayisi.
Ukwemukelwa kwesine.
I-carbohydrate engaphansi.
Zama ukunciphisa ngokuphawulekayo ukudla kwansuku zonke kwama-carbohydrate. Konke lokhu kuzoholela ekutheni umzimba uzolahlekelwa uketshezi oluningi futhi ungalahlekelwa kakhulu isisindo. Indlela yokushaqeka enjalo ingasetshenziswa kanye kuphela. Uma ufuna ukuhlala isikhathi eside ekudleni okuphansi kwe-carb, uzobe uzilimaza nje. Umzimba ngenxa yomnotho wamandla, ohlangene nokuntuleka kwamandla, uzongena ekudleni. Ulindele ukucindezeleka, ukulahlekelwa amandla, ukulala. Nge-carbohydrate inyanga nengxenye ungalinda. Kodwa okungenani kancane kancane i-oatmeal nelayisi kudingeka isetshenziswe, kuphi lapho uzothatha khona ukuqeqeshwa kwakho.
Ukutholwa okwesihlanu.
Hambisa okuningi.
Ukudla okunye akuwanele ukulahlekelwa isisindo, udinga ukuvivinya umzimba, futhi okungenani amahlanu noma ayisithupha ngesonto. Indlela ephumelelayo yile, udinga ukuphula ihora lamakilasi emakilasi amabili ngesigamu sehora - ekuseni nakusihlwa. Uma ungeke uqeqeshe izikhathi ezingu-2 ngosuku, hlela ukuqeqesha okuhamba phambili kusihlwa. Ungalutholi isikhathi sehora ku-treadmill, sebenzisa endleleni emaminithi angu-20. Bese uya komunye umshini wokugubha bese ukwenza imizuzu engu-20, bese uya kumqeqeshi wokugcina we-elliptical imizuzu engu-20. Ubukhulu bezifundo kufanele bube phezulu.
Ukutholwa kwesithupha.
Khumbula ngamaphrotheni.
Amaprotheni yisidlo semisipha yakho. Ukuthi imisipha ayiyona "skukozhilis", udinga ukuletha amaprotheni akho ngosuku ngalunye ku-1.6 amagremu ngomzimba wekhilogramu. Inkathazo yonke yukuthi inyama izitsha ziqukethe amafutha amaningi. Kanjani ukuba khona? Udinga ukushintshela kuphrotheni eliyimpuphu. Thatha isilinganiso sezinsuku zamaprotheni nsuku zonke, usihlanza emanzini bese usigcwalisa ebhodleleni le-thermos. Thatha nawe ukuthi usebenze uphuze lokhu okuphuza izikhathi ezingu-5-6 ngekhefu ngehora lesithathu. Kabili ngeviki, udle inhlanzi ebilisiwe noma i-steamed.
Ukwamukelwa kwesikhombisa.
Uketshezi oluthe xaxa.
Amanzi ayadingeka ekulahlekeni kwesisindo. Uma udla amaprotheni ngokwengeziwe, kuyadingeka ukuthi uphuze uketshezi. Ukwandisa izinga lansuku zonke, lokujwayelekile ngamalitha amabili nengxenye. Phuza izibuko ezingu-10 kuphela, ungakhohlwa ukuthi udinga ukuphuza namanzi.
Ukwamukela okwesishiyagalombili.
Isikhathi ngasinye, shintsha ukungenisa kwekhalori.
Udinga ukubala okuningi, kodwa kuwufanele. Thola isiqondisi semikhiqizo ye-energy intensity bese ubala ukungenisa ikhalori. Nciphisa noma wengeze ukudla. Isibonelo, izinsuku ezintathu ezilandelanayo udinga ukudla ama-calories angu-1500, owahlukanisa waba ngama-4 reception. Khona-ke usuku olulodwa, khuphula okuqukethwe kwekhalori kokudla ku-1900 khalori. Bese ubuyela ngezinsuku ezintathu ukuya kwamakholori angu-1500. Uma uzizwa ungenangqondo, uphukile futhi ungenamandla ngokuphelele, bese unciphisa inani lezinsuku "ezilambile" kumjikelezo kuya kokubili.
I-ninth reception.
Izithasiselo.
Uma sidla kancane, umzimba wethu ulahlekelwa izinto eziningi eziwusizo, amaminerali, amavithamini. Udinga ukuthenga izakhiwo eziningi ze-multimineral kanye ne-multivitamin. Futhi uthenge i-fiber bese ufaka le powder kumaprotheni akho. Kudingeka uthenge ukwesekwa kokudla - i-amino acid glutamine. Uma ukwamukela, amalungiselelo kuphela okukhanya okukhanyayo ezitshalweni zemifino.
Ukutholwa kweshumi.
Nciphisa usawoti.
Kunendlela eqinisekisiwe yokwehlisa isisindo ngokushesha, ukuxosha amanzi angaphezu komzimba. Amanzi abambezeleka ngenxa yosawoti, ngakho-ke kudingeka udle usawoti omncane. Futhi ukuba nenembile ngokuphelele, akunjalo. Futhi lapha ngeke sixoxe nge-herring no-ukhukhamba oqoshiwe. Kuningi usawoti kufakwa amasoso nokugqoka, lwesinaphi, isoso, imayonnaise. Usawoti utholakala kumikhiqizo ye-canning. Funda amalebuli futhi lapho kukhona khona usawoti we-sodium, khona-ke le mikhiqizo ayihambisani nawe. Ekhaya, ungabi nosawoti noma yini, ukukhipha usawoti ekudleni kungaba "ukuthwala" amakhilogremu angu-4 engeziwe.
Sifunde izindlela eziyishumi zokulahlekelwa isisindo ngokushesha, futhi uma ulandela lezi zindlela eziyishumi, futhi uphumelele, singakuhalalisela. Khumbula, udinga ukuza ejimini kusasa, futhi manje ukusekela izimpumelelo zakho