Lapho kufika ihlobo, isigamu esihle sabantu sithinteka kuphela into eyodwa: indlela yokulahlekelwa isisindo? I-Painless, ikhwalithi eliphezulu, futhi ebaluleke kakhulu - ngokushesha. Ungakutsheli ukuthi "uhlale phansi" ekudleni okuzwakalayo - uzwela umzimba wakho! Yiba mncane futhi ube nempilo kunezinye izindlela ezizosiza. Ngakho-ke, ungathola kanjani isibalo esiphelele ngaphandle kokuqeqesha - akukho okulula!
Isinyathelo 1. Khohlwa ngendlala!
Ngokudabukisayo, iqiniso liwukuthi: kunzima ukuzama ukuqinisa ibhande futhi uma ubeka ukuvinjelwa kokudla, ingozi enkulu ... yokwenza ngcono. Ososayensi baseJalimane nabaseMelika benza izivivinyo ezithakazelisayo, okwathi lapho kutholakala ukuthi eziningi zezihloko, ngemva kokuchitha isonto isinkwa namanzi, bese bebuyela ohlelweni lokudla esidala, ngokushesha baqoqa ama-kilogram ayikho, kanye nokuphindiselela. Uma unquma ukungena ekudleni okulambile, kodwa ekudleni okulambile, ungalindeli impumelelo enkulu. Ngisho noma uzigawula kukho konke, umzimba uzodlula emanzini futhi ufunde ukuthi ungayithola kanjani ama-khalori amaningi kabili ngaphambili. Izidakamizwa ziyazi kahle amacala anjalo. Ngamazwi alula, ungadla ama-crusts amathathu wesinkwa ngosuku kanye nama-saladi yemifino ngaphandle kwebhotela, futhi isisindo ngeke sishukumise ngohlelo! Ngakho-ke kuvela ukuthi ukuhlukumeza indlala akuholeli lutho oluhle, ngaphandle kokuthi lanezela izinkinga ezintsha kuphela.
Isinyathelo 2. Musa ukubala ngokweqile udle amakholori!
Bheka abantu baseMelika: bayathuthumela ngenxa yesigamu sokudla, futhi inani labamafutha kuleli lizwe likhuphuka ngesivinini. Futhi ucwaningo lwamuva lwadokotela luye lwaqinisekisa ukuthi ukwesaba ukukhuluphala ngokweqile kuqhubekela phambili ekuqhutshweni kwamadayimenti amafutha. Ngakho-ke, yenza izibalo ezincane futhi ungesabi ukuphola, futhi uzikhethele imenyu ephelele ekunikezela ngawo wonke izakhi nezakhalori ezidingekayo (hhayi ngaphansi kuka-1500 kcal ngosuku), bese uzama ukunamathela kulo. Kuphela lokhu kuzokusiza ukuba uthole isibalo esiphelele futhi uhlale unomumo.
Isinyathelo 3. Bude kwasekuseni kudla kwasekuseni, kwasemini nasekuseni!
Ungalaleli izintombi ezithatha ukudla kwasekuseni bese zidla ukudla kwasemini kuphela, bese uzila ukudla kuze kube usuku olulandelayo. Njengomkhuba wokubonisa, ngokuvamile phakathi kwalezi zinto kudla "ukweqa" amazambane othosiwe, amaqebelengwane nokunye ukudla okuvinjelwe - kukhona into oyifunayo, yilokho okuphonsa umuntu olambile kokuqala! Ochwepheshe bezokudla bakholelwa ukuthi enye yezimiso ezibaluleke kakhulu zokudla okunempilo ukudla okuvamile njalo usuku lonke. Ngesikhathi esifanayo sokudla kwasekuseni kuphakanyiswa ukuba udle iphariji elinobisi obumhlophe, i-cottage shizi, i-yogurt noma i-muesli - lokhu kuzokukhokhisa ngamandla usuku lonke. Isidlo kufanele futhi sigcwale futhi sifaka isobho noma ingxenye enkulu yesaladi yemifino nendiza yenyama noma inhlanzi (inhlanzi ingcono ukudla kaningi kune inyama). Akunqatshelwe ukudla ingxenye ye-spaghetti nge-shizi kanye nemifino. Labo abafuna ukunciphisa isisindo bangacelwa ukuba bengeze ngaphezulu pepper nezinongo ezitsha. Izindlovuzi zaseJalimane zafika esiphethweni sokuthi izikhathi ezinomsoco zandisa ukujuluka futhi ngaleyo ndlela zisiza ukuqeda isisindo esiningi. Kodwa le ndlela ifanele kuphela kulabo abanesisu esiqinile. Isidlo kufanele sinciphise ngangokunokwenzeka: ingilazi yogurt, i-yogurt, imifino edotiwe, i-vinaigrette noma ilayisi (inyama ayinconywa kusihlwa) - okukhethile. Imikhiqizo enjalo ngeke ihlale emathangeni akho ngama-deposit fat.
Phakathi kokudla okuyisisekelo ungahlafuna i-apula, i-orange, ibhanana, isanqante-yebo, empeleni, noma yiziphi izithelo noma imifino. Ngaphezu kwalokho, ungakhohlwa ukuthi aqukethe i-fibre eminingi, ehlanza umzimba wezinto eziyingozi. Kodwa ngaphandle kwakho ongakwenza ngaphandle, kungenakudlulela: isinkwa esimhlophe kanye nemiqulu. Ebusika obude obunzima, cishe basisize ukuba sisebenze ngokwengeziwe futhi sijabulise, ngoba le mikhiqizo iqukethe i-serotonin, enesibopho esihle. Ehlobo, ufulawa wokucindezeleka kufanele ushintshwe ngamakhalori angaphansi - okusanhlamvu, isinkwa, izithelo. Futhi, imikhiqizo yobisi (i-kefir, i-yogurt, ubisi, i-cottage shizi, i-fat fat-cheese) kufanele ivele nsuku zonke etafuleni lakho - izosekela umkhuhlane wakho futhi ulungise ubuthi.
Uma uthanda amnandi, esikhundleni se-chocolates uzivumelanisa nomxube wezithelo ezomile, ujikeleze nge-grinder yenyama, ngamantongomane aqoshiwe - okumnandi kakhulu! Futhi esikhundleni sama-cream amakhekhe nge-jams noma ujamu - lokhu kokudla kunomqondo ophansi kakhulu we-caloric.
Isinyathelo 4. Umusi - wonke ikhanda!
Izithelo nezitshalo zemifino kuyimfanelo ebalulekile emenyu yehlobo. Okokuqala, zidala umuzwa wokuzonda futhi ngesikhathi esifanayo zibe nokuqukethwe okuphansi kwekhalori, okwesibili, zisondla ngamavithamini nezinto eziphilayo ezisebenzayo; okwesithathu, ziphulukisa futhi zibhebhethekisa isikhumba. Amaji wezitshalo ayenama-caloric aphansi kunezithelo, futhi azuzisa kakhulu umzimba. Ngakho-ke, ingxube yesanqante neklabishi ijusi iyahlanza ngokuphelele amathumbu futhi iyasiza ukulahlekelwa isisindo esiningi. Utamatisi ujusi ngumkhiqizo odlayo owaziwayo kanye ne-antioxidant esebenzayo. Ijusi lempumputhe ibuye libe umsizi omuhle ekulwa nesisindo somzimba ngokweqile: sisusa ubuthi futhi sidonsa umuzwa wendlala. Emanzini yemifino akukubi ukufaka amakhambi amnandi aqoshiwe - kuvela nje indlu yokugcina yamavithamini. Kodwa ungakhohlwa ukuphuza ama-juice esithelo: i-grapefruit kanye ne-ananas ukukhuthaza amandla, okwenza ube namandla kakhulu, ngesikhathi esifanayo amafutha ashisayo, ne-orange yenza ngenxa yokuntuleka kwamavithamini C.
Ngaphezu kwamanzi, phuza amanzi amaningi. Inani lemali oyiphuzayo emini kufanele kube okungenani ama-1.5-2 amalitha (lokhu kufaka amajusi, isobho, netiyi kanye nekhofi). Amanzi awaphuluki - okweqile kususwe emzimbeni, kuthwala izinto ezilimazayo. Ngaphezu kwalokho, amanzi asiza ukulwa nokukhathala nokunganaki. Kanye ngesonto ungakwazi ukuhlela ukulayishwa kwezinsuku - akukho okuzodla, kepha ukuphuza kuphela: amanzi (alula futhi amaminerali angenawo gesi), itiye we-herbal nama-juice.
Isinyathelo 5. Imikhosi yokugubha ivunyelwe!
Umuntu akakwazi ukuzigcina ngaphakathi kohlaka sonke isikhathi - lokhu kuholela esimweni sokucindezeleka okungapheli nokucindezeleka. Ngakho-ke ucabange ukuthi yiziphi izimpi zethu zonke ezinomfanekiso omuhle, uma lo mzwelo usu-zero? Ngakho-ke, imikhosi encane yobumlutha isuke idingekile! Isibonelo, hamba e-restaurant bese u-oda umnikelo wewundlu noma inhlanzi ngamafries aseFrance. Noma uthenge ikhekhe itiye bese uthatha umphefumulo wakho. Izindlovuzi zikholelwa ukuthi ukuphuka okunjalo emithethweni, uma kunjalo, kungenjalo njalo futhi kungabi namafutha angama-100%, ngeke "bahlobise" isibalo sakho ngamakhilogremu engeziwe. Ungakhohlwa usuku olulandelayo emva kokugubha, ubuyele ekudleni okunomsoco ka-1500 kcal, futhi ngosuku lwesithathu emva "kweholidi leholide" ukuya ejimini. Ngempela, ngosuku lwesithathu ukuthi idili lamuva lingashintsha zibe izicubu ze-adipose. Futhi uma ngaleso sikhathi "uyishaya" nge-aerobics noma egijima, akukho lutho olungenakuqhathaniswa ngeke lukhishwe noma kuphi. Ngesikhathi esifanayo, ukusebenza okude, okukhathele akudingeki! Yenza nje ukuzivocavoca okuncane ukuze ungabandakanyi ukuthunyelwa kwamafutha emva "kweholide". Uma kungekho indlela yokuya ejimini, zama ukuhamba ngangokunokwenzeka ngosuku lwesithathu "olubucayi": hlala kancane emsebenzini, ugijime izikhathi eziningana ngezimbhangqwana ezihamba ngezinyawo eziphezulu kuya phezulu. Nakuba kuwumqondo omuhle wokwenza futhi nje ukuvimbela, hhayi nje kuphela ukudla amakholori engeziwe odliwe ngosuku olwedlule.
Isinyathelo 6. Tame ukudla kwakho nge-vanilla nezitsha ezihlaza okwesibhakabhaka!
Ukuthi iphunga eliyingozi kakhulu emzimbeni womuntu sekuye kwaziwa isikhathi eside. Abanye babo bajabulele ukungcola, abanye bayathukuthela, abanye bakhokhiswa amandla kanye nomoya omuhle. Futhi kukhona ama-flavour anjalo abasiza ekubhekaneni nesimo sokungena ngendlela engafanele yokulamba. Thatha ucezu lwebhanana kanye ne-apula eluhlaza, i-pechermint ne-vanilla. Hlanganisa konke lokhu emafutheni omifino bese uvula ama-vapor, ngokushesha nje lapho uzizwa ulambe noma imizuzu engu-15 ngaphambi kokudla - uzozizwa ukuthi ukudla kuyodlula.
Kunamanye amaqhinga okuqeda ukudla. Isibonelo, ngezinye izikhathi kukwanele ukungakhethi ipuleti enkulu yokudla, kodwa okuncane (lokhu kunjalo uma usayizi wezinsizakalo!) Emva kwakho konke, uma sidla esiteshini esikhulu, kunzima kakhulu ukumelana nesilingo sokubeka ukuthokozela okunye kakhudlwana kuwo! Futhi awukwazi ukubeka okuningi epulekeni encane. Ngakho-ke kuvela ukuthi esikhundleni salowo owokukhonza udla kuphela isigamu.
Futhi ukuqamba okunye okusiza ukuvimbela ukudla okudlulayo - udle izitsha eziluhlaza okwesibhakabhaka! Umbala ohlaza okwesibhakabhaka awugcini nje ukucima isimiso sezinzwa, kodwa futhi kusiza ukunciphisa indlala.
Isinyathelo 7. Funa abantu abanomqondo ofanayo!
Izakhamuzi ziye zathola ukuthi ukulahlekelwa isisindo nabantu abafana nomqondo kulula kunokuba yedwa. Enkampanini yokulahlekelwa kwesisindo uthola isisusa esengeziwe. Ngaphezu kwalokho, abazalwane abancinci ababukeli nje kuphela, kodwa ngenxa yenu, engakuvumeli ukuba uphumule. Ngakho-ke, cindezela indoda noma intombi ukuba ihambe ngokudla okunomsoco futhi iqine ngokuqinile emgomweni, uzilungiselele ngezikhathi ezithile. Uzobona - ukulahlekelwa isisindo ndawonye ngeke kube lula kuphela, kodwa futhi kumnandi nakakhulu, futhi imingcele emanzini-amnandi ngeke abe buhlungu kakhulu!
Isinyathelo 8. Ungazifaki emgomweni omkhulu!
Emzabalazweni wokuthola isibalo esihle, ukuqeqeshwa yedwa ngokuvamile akumeli lapho. Abesifazane bavele bazihlupha ngokudla, i-special-trenningami, ngezinye izikhathi baze baphenduke nabahlinzayo abahlinzeka nge-plastic. Futhi ngani? Ngoba babeka imigomo yokuqala engafinyeleleki! Ngakho-ke, bathandekayo, musa ukuzibekela umsebenzi omkhulu ukuze uzuze imingcele yezimodeli ezithandekayo! Ngokulinganisa uhlole ukuthi udinga kangakanani ukulahlekelwa kilogram. Ngendlela, ungalindeli okuningi ekuhloliseni kwakho: njengoba kucwaningiswa okuningi, abesifazane abangamaphesenti angama-75 bacabanga ukuthi banesisindo esingaphezu kwesisindo somzimba, kodwa empeleni odokotela bathola isisindo esingaphezu kwamaphesenti angu-25 kuphela (yingakho kungcono ukuthola udokotela uma udinga ukulahlekelwa isisindo empeleni). Mhlawumbe usho nje ukuthi unomfanekiso omubi? Kulesi simo, kusobala ukuthi unenkimbinkimbi yezengqondo futhi esikhundleni sokudla okunomsoco ungabonisana kangcono nesazi sengqondo.
Kodwa uma, ngemuva kwakho konke, ngokusobala, u-kilograms ezimbalwa awusobala, siphinde sikhumbule ukuthi ihlobo akusiyo isikhathi sokudla kwemibane: ngaphandle kwesisu esinezinyosi nokubukeka okufanayo, ngeke kwenze lutho. Vele ubuyekeze ukudla kwakho, okwenza kube okuhlukahlukene kakhulu futhi okune-vithamini-acebile futhi ngesikhathi esifanayo ephansi khalori. Futhi ake ulahlekelwe isisindo akuyona esheshayo, kodwa ngokushelela, kungcono kuphela - okuthembekile kangaka! Uhamba ngokuzithoba - uzoqhubeka uqhubeka. Ikakhulukazi kusukela ngaphambi kokuphela kwenkathi yasolwandle kusekhona isikhathi esiningi ...