Ukudla okunomsoco nokuvivinya umzimba


IJeans iguquka ngobunzima, futhi ezinhlangothini zanoma yikuphi ukuqhubela phambili okuqala ukuvela? Akunandaba! Imenyu elinganiselayo yokudla okunempilo izokulondoloza emikhondweni yokudla eyingozi. Ukudla okutshengiswayo okusha okufakiwe kungakulungele wonke umuntu. Ngokwemvelo, ukudla okunciphisa umzimba kuyona engcono kakhulu. Emasontweni amane nje kuphela isibalo sakho sizoba sesifanele. Kuzodingeka ushintshe ukudla kwansuku zonke ukuze unciphise kancane kancane isisindo. Nokho, ngaphandle kokuzivocavoca umzimba, akunakwenzeka ukufeza umphumela osimeme. Ngakho-ke, unikezwa ukudla okunomsoco kanye nesethi yokuzivocavoca ngesonto ngalinye. Landela le miyalo futhi uzophumelela.

Isonto lokuqala.

Nikeza ukuthanda okuthandayo okuthandayo. Awudingi ukuyeka yonke into ngesikhathi esisodwa. Okokuqala, khetha umkhiqizo owodwa wekhalori eliphezulu, ungawufaki ekudleni, futhi uzothola imiphumela emangalisayo. Isibonelo, shiya ushokoledi, futhi kungakapheli amasonto amabili uzolahlekelwa isigamu se kilo.

Yenza izinga lokulamba kusuka ku-1 (uma ungacishe uzizwe ulambile) kuya ku-10 (uma ulambile). Ngakho-ke kuyoba lula ukubala lapho udinga ukudla okulula, futhi uma kukhona okunye okuphelele. Uma indlala iseneminyaka emihlanu, uphuze indebe yetiyi eluhlaza. Uma izinga lisuka ku-1 kuya ku-5, udle izithelo noma i-yogurt ephansi yamafutha. Uma isimo sakho singasondeli 10 - vumela okuthile okushisayo, isibonelo, isobho.

Qinisekisa ukuthi ushintshe ipuleti engokwenyama ibe encane. Sebenzisa amapuleti amancane lapho ukudla kungafakwa khona ngesilayidi. Ngakho-ke, uveza ngokubonakalayo inqwaba, "ukukhohlisa" ama-receptors abukwayo obuchopho.

Hambisa okuningi! Ngendlela yokuphila ehlala phansi, umsebenzi womzimba udinga njalo nsuku zonke. Ama-calorie angaphezu kwakho oshisa, ngcono imiphumela yokudla kwakho iyoba ngcono.

Isonto lesibili.

Izilingo ezingaphansi ekhaya - ungagcini ukudla ekhishini ngaphambi kwalokho ongenakukuphikisa. Ngakho-ke kuyoba lula ngawe ukuba ubenqabe.

Indlela oyidla ngayo ithinta ukugcwala okungaphezulu kokuqukethwe kwekhalori kokudla. Ngakho-ke, inani lokudla kubalulekile, hhayi inani lokudla ngokwayo . Ukudla okuphezulu e-fiber kungashesha kakhulu ukwanelisa ukulamba, ngenkathi usebenzisa amakholori amancane. I-fibre eminingi itholakala ezinhlameni ezihlukahlukene, izithelo nemifino.

Uthatha is sandwich? Ungenzi ngezimbili, kodwa ngesinkwa esisodwa kuphela sesinkwa. Esesiswini siwela ngamakholori angu-100 ngaphansi. Engeza i-tomato noma isaladi eluhlaza - futhi isangweji lizosiza kakhulu.

Emilenzeni kukhona iqiniso. Ukwanda kwamasipha ngaphezulu, ama-calories angaphezu kwalokho owashisayo. Ukuhamba kuqinisa imilenze yakho bese kushisa amafutha amaningi. Yenza ukuhamba ngezinsuku ezingu-20 (ngaphezulu, okungcono) nokuzivocavoca ekuseni.

Isonto lesithathu.

Ngokujabula ndawonye ukuhamba - cela intombazane noma uthande ukungenela ezemidlalo kanye nawe. Ukuqala, kuzokwanela kathathu ngesonto. Ungaqala nge-jogs noma ukuhamba okusheshayo. Zama ukushintsha izinga lokulayisha. Ungathuthukisa okokuqala u-press, bese uqaqa ngentambo.

Yiba nesidla ngengqondo. Emsebenzini, bhaka ushokoledi ophansi. Futhi esikhwameni sakho uthwale isikhwama sama-apricot omisiwe noma ibha ye-muesli, kodwa hhayi amaswidi.

Engeza izinongo ekudleni kwakho. Isilwane esincane - nesitsha sidlala ngendlela entsha. Ucwaningo lwaseBrithani luye lwafakazela ukuthi labo abadla ukudla okubabayo, badla i-kcal 200 ngelanga elingaphansi kwalabo abajwayele ukudla okusha.

Iviki lesine.

Ngenkathi wenza umzimba wokuzivocavoca, zama okuthile okusha. Ekuzivocavoca ungeze isifundo salsa, ukubhukuda, ukuguqa noma ukuhamba ngebhayisikili.

Uyahamba yini? Zilungiselele ukuziphatha ngokuhlola okunzima okunjalo. Ungafaki kusuka kumacwecwe onke emgqeni, khetha ukuthi yini ewusizo kanye nekhalori ephansi. Isibonelo, ungadla isaladi encane. Kodwa ekuseni, yenza ama-gymnastics.

Khetha ukudla okulungile. Ubhontshisi, okusanhlamvu, imifino nezithelo kufanele kube isisekelo sokudla.

Ukuze lula ubuhlungu bokuzikhethela, nginikeza izinketho ezenziwe ngokulungele ukudla okunciphisa.

Izinketho zokudla kwasekuseni: 1 - iqanda "liboshwe", isilwane esisodwa. 2 - ikhekhe ephathekayo, isaladi lesithelo. 3 - yogurt low-fat, a few of muesli ngaphandle ushukela. 4 - izithelo ze-banana, i-ananas, i-mango kanye nobisi lwe-skim. 5 - i-oatmeal porridge ekwenzeni ubisi uju kanye ne-apula egayiwe. 6 - yogurt low-fat nge spoon uju noma ambalwa omisiwe omisiwe.

Izinketho zokudla: 1 - isobho le-utamatisi ngamalenti kanye nocezu lwesinkwa esimnyama. 2 - isitshalo semifino enomuncu omuncu omuncu; Khonza ngesaladi eluhlaza. 3 - isaladi nge-salmon ephuziwe i-pink, i-avocado yesiqingatha, i-dill, i-lemon. 4 - turkey nge utamatisi, ucezu fat-ushizi. 5 - lavash ne inkukhu, utamatisi, ubhontshisi. 6 - isaladi evela ku-tuna, i-corn kanye ne-fat-dressing dressing. I-7 - inyama enobisi nesiliyi kanye nesitsha esihlangene selayisi ensundu.

Izinketho zokudliwayo: 1 - inhlanzi namazambane nama-peas. 2 - i-pasta emkhunjini onamafutha aphansi nama-imifino. Inkukhu ye-3 enkukhu ebhakeni elinesaladi eluhlaza. 4 - ama-cutlets amabili avela enhlobonhlobo ye-fat fatced with zucchini, ukhukhamba kanye anyanisi; Khonza nge-buckwheat. 5 - i-steak ehliwe ngamazambane kanye ne-pepper elimnandi.

Ukunambitha: 1 - i-apula noma i-pear, amantongomane ayisithupha e-Brazil. 2 - i-yogurt encane yokuphuza, i-muesli. 3 - ibhanana, isiqephu sebhasikili. 4 - ibha ye-muesli, amagremu angu-150 amagilebhisi. 5 - izinkwa ezimbili ezinamafutha aphansi. 6 - ikhofi ngaphandle kokhilimu.

Njengoba ubona, ukudla akusizi kahle. Umphumela utholakala ngenxa yesamba esincane sokudla okudliwe. Kulesi simo, umzimba uthola wonke ama-amino acids, izakhi zokulandelela namavithamini. Nokho, hlobo luni lomshado ngaphandle kwe-bayan, futhi ulahlekelwa isisindo ngaphandle kwemidlalo? Qinisekisa umphumela wezinkinga zokuzivocavoca umzimba. Ukuze kusetshenziswe, akudingekile ukuba abe khona eqenjini lokuzivocavoca noma ukuvocavoca. Zonke zazo zenziwa ekhaya.

Umshini omuhle kanye nesigqoko se-aspen asikwazi ukudalwa ngaphandle kokuqina okuqinile. Sukuma uqonde, faka izingalo zakho esifubeni sakho. Dlulisa isisindo somzimba emlenzeni owodwa, ubeke omunye emlenzeni bese ugoqa umzimba kancane. Cindezela ngokuqinile, emuva kuqondile ngqo. Yenza umzimba uhambisane nendawo phansi, uphakamise umlenze osebenzayo phansi bese uphakamisa ukuze uhambisane nomzimba. Bamba ibhalansi okungenani imizuzwana emihlanu, bese ubuyela emuva esimweni sokuqala bese uphinda ngaphesheya. Yenza okuphindwe kabili ngomlenze ngamunye. Uma uzi kahle kahle umsebenzi, ungawucindezela kancane futhi ukwenze, ulula izandla zakho phambi kwakho.

Ungalokothi uthathe imisipha ngaphambi kokuzivocavoca. Kudinga ukufudumala. Futhi emva kwamakilasi, udinga ukudonsa imisipha. Kodwa ngaphambi kokuzivocavoca kwe-yoga ukufudumala imisipha akudingeki. Kubalulekile kuqala ukwenza ama-asanas alula, bese-ke ayinkimbinkimbi. Sizokwenza kahle ukuthi i-avant "Pose of the Warrior". Iqinisa umshini, iminyango, emuva. Vuka ngokuqondile, izandla ezinhlangothini, wenze ukuphuza phambili. Phakamisa izandla zakho bese ubeka izandla zakho ndawonye. Khuphukela phezulu. Bamba imijikelezo emine yokuphefumula, buyela esimweni sokuqala. Phinda usebenze ngomunye umlenze. Yenza okuphindwe kabili emlenzeni ngamunye. Ngokushesha uzobona ukuthi ngisho nesimo sesikhumba sithuthukile.

Ukuqeqeshwa kwe-Isometric kwenziwa yizinkanyezi ze-movie nabagijimi ukuze kutholakale ngokushesha. Imfihlo yukuthi udinga ukuma endaweni ebudisi kakhulu. Vuka ngokuqondile, bamba ukusekelwa. Izinyawo ndawonye, ​​amasokisi ezinhlangothini. Phakamisa umlenze owodwa, uwuthathe ohlangothini. Donsa isikhwama. Ukubamba umlenze phezulu, ukuguqa ngamadolo, bese uqondisa futhi. Yenza ukunyakaza okuyishumi bese unciphisa umlenze wakho. Yenza okuphindwe kabili ngomlenze ngamunye.

Ukuzivocavoca okulandelayo kusuka e-yoga ukulwa ngokuphumelelayo nokucindezeleka futhi ngesikhathi esifanayo kusiza ukunciphisa isisindo. Ngemuva kokuphindaphinda okuyishumi, uzozizwa ukuthi imisipha yakho isabela kanjani kuyo. Hlala kuwo wonke ama-four, amadolo ngaphansi kwezintambo zakho, ubopha ngaphansi kwamahlombe akho. Yamukela i-bar ye-bar. Umzimba kufanele ufanane nomugqa owodwa oqondile. Ngenye indlela uphakamise ukuthi omunye noma omunye umlenze. Ukuphefumulela ngokushelela nangokuthula, gcina imisipha yokucindezela isikhathi. Ukuzivocavoca okulodwa kuphela, kodwa okuningi okuhle.

Enye i-asana ikhipha ukucindezeleka, ukukhanya kuvela emzimbeni. Isikhundla soxantathu oluphikisiwe siqeqesha umzimba wonke ngesikhathi esisodwa. Yima ngokuqondile, ngesandla, uthathe isinyathelo esikhulu. Ngaphandle kokuguqa ngamadolo, bhonqa futhi welula itende kuze kube ngonyawo oluhlukile. Dweba esinye isandla uphinde uvule umzimba. Yeka izinhliziyo ezine bese uphuma ngaphambi. Phinda ngenye indlela.

Kuyafaneleka ukukhumbula ezinye izincomo ezengeziwe:

- Uma ukhetha ukuvivinya umzimba okunamandla ku-yoga, yenza okungenani ihora ngemva kokuvusa.

- Uma unesikhwama, ungazihlukumezi ngokuzivocavoca ekuseni, ukuqeqesha okuhlehlisiwe kusihlwa.

- Bobabili i-yoga ne-pilates bavuselela imithombo yangaphakathi yomzimba, ngcono ukuxhumana nokuthuthukisa ibhalansi.

Ngiyethemba ukuthi ngenxa yokudla okunciphisa umzimba kanye nesethi yokuzivocavoca, uzolahlekelwa amakhilogremu angaphezulu ngaphandle kokuzwa kwengqondo nokulimala emzimbeni. Kufanele sizivikele!