Ungasusa kanjani amafutha emilenzeni? Imithetho eyisisekelo.

Noma yiyiphi intombazane iphupho lokuba nemilenze enhle nehle kahle. Kodwa ukuthi babezilungiselele kahle, udinga ukuzikhokhela. Omunye unomuthi omkhulu wamafutha ezinkalweni, ngakho-ke ubonakala ekhulisa umthamo wemilenze futhi uyaphanga isithombe. Udinga ukuqeda la mafutha futhi ulahlekelwe isisindo. Nazi imithetho embalwa engakusiza futhi ngeke idinge noma yikuphi ukudla okunzima, izinhlanga noma amaphilisi okwehlisa isisindo.

Ukubusa inombolo 1 kudla . Yisisekelo esiyinhloko sokushisa amafutha anqwabelene emilenzeni. Nsuku zonke udinga ukunamathela kokudla okulungile nokuphilile. Ukudla kwethu kufanele kube ngamafutha atshisayo emilenzeni. Kuzokusiza ukuthi ulahlekelwe isisindo ezinsukwini ezimbalwa. Isimiso salo ngu 20/60/20 (ama-20% ama-carbohydrates, amaprotheni angu-60% namafutha angu-20%). Ukudla kunamaprotheni (inyama, ushizi, amantongomane, njll), ama-carbohydrate (ubhontshisi, izithelo, okusanhlamvu, njll) namafutha (amaqanda amaqanda, amafutha omnqumo, njll). Kodwa-ke, kufanele udle izikhathi eziningana ngosuku, cishe izikhathi ezine ngosuku. Futhi ungayeki ukudla kwasekuseni. Ukudla kuhlanganisa izithelo ezintsha, inqwaba yamanzi, ngaphandle kwe-soda, ama-juice athengiwe amnandi.

Umthetho 2 ubhekisela ekuhambeni . Seluleka nsuku zonke ukuthi senze ama-aerobic umzimba noma sihambe ngokujulile. Ukuhamba okulula nabangani, izihlobo noma eyodwa nakho kukusiza ukuthi ushise amafutha futhi ugcine imisipha yakho ikhohliwe. Nsuku zonke ngemizuzu engu-30 ukunikeza ukuhamba, ngicabanga, ngeke ulimale.

Inombolo yesibalo 3 ihlanganisa izikwele . Ukuze ufeze umphumela obonakalayo, yenza izikwele kanye nezinye izivivinyo zomlenze ezingashukumisa imisipha yemilenze. Zonke izivivinyo ziyacelwa ukuba zenze ngokuhamba kancane futhi zigxile emisebenzini yemisipha. Futhi uzivocavoca ngaphambi nangemva kokudla. Ukuzivocavoca kuze kube yilapho ukhathele imilenze, kodwa ngezinhlungu, ungathatha ikhefu.

Ngokwale mithetho uzothola impumelelo enkulu ezinyaweni zakho. Izinduna zizolahlekelwa isisindo futhi zibheke kangcono kakhulu kunaphambi kokuzivocavoca.