Ukuze ube nesisu esisindayo, akudingekile ukuba uziphelele ngemithwalo yemvelo emangalisayo. Ungathola kanjani isisu esiswini? Okokuqala, idla kahle bese uzama ukukhathazeka kakhulu. Nazi amathiphu ambalwa okuzokusiza ukuthi "ususe" isisindo esiningi futhi uthole isisu esihle flat.
Mayelana nokudla okunamafutha.
Umbono wokuthi ukusetshenziswa kwamanoni kuholela ekutheni unesisindo esingaphezu kwesisindo, nje kuphela. Kunezinhlobo ze-monounsaturated amafutha, okusetshenziswa kuwo, ngokusho kochwepheshe bezemithi yokudla, kungasusa amafutha amaningi kakhulu esiswini. Ososayensi eYale University baye bafakazela ukuthi ukudla ukudla okuphezulu emafutheni e-monounsaturated inyanga kuholela ekunciphiseni kwesithathu kwesisindo esiswini esiswini.
Ngaphezu kwalokho, ukusetshenziswa kwamafutha e-monounsaturated kuyindlela yokuvimbela isifo senhliziyo, isibindi, kanye nesifo sikashukela, amabelevuza webele nesisu. Amafutha ase-Monounsaturated atholakala kumantongomane, amafutha omnqumo, i-avocado, ushokoledi omnyama.
Amathumbu enempilo yisitha sefutha eningi kakhulu.
Ukwelapha amathumbu ukuthola isisu esiswini.
Ngokuvamile isizathu sokwanda komthamo wesisu ngumoya oqoqa emathunjini. Ukuhambisana nemithetho eminingana kuzoqeda ukutholakala komoya emathunjini:
• Uma ukuhlafuna nokugwinya ukudla kulesisindo kuthola umoya. Ngakho-ke akugcini emathunjini, ngakho-ke akukho ukuqhuma, akufanele kube khona ukusheshisa, ngaphandle kokuvula umlomo kakhulu.
• Ungaphuzi iziphuzo ze-carbonated. Ukuphuza kwamanzi amaminerali ama-stand-by, ngaphandle "amabhubhu".
• Imikhiqizo emincane ekhuthaza ukukhiqizwa kwegesi. Lokhu kubhontshisi, i-peas, iklabishi, amapheya, ama-citrus, i-pepper enhle.
• Zama ukusebenzisa usawoti omncane, ngoba ukudla okusawoti kubangela ukoma, kugcina umswakama emzimbeni. Uketshezi okwedlulele kunomthelela ekutheni unesisindo esiningi.
• Ukuhlafuna i-gum yisitha sesisu sakho. Inqubo yokuhlafuna, umoya "uyangena" emgodleni, owangena ngesisu, "ukuphazamisa" isisu.
• Zama ukulandela umbuso. Yidla njalo. Ukuphazamiseka ekudleni kokudla, kanye nokubhema nokuphuza utshwala kubangele ukukhiqizwa kwegesi nokuhlenga.
Isinkwa esomile.
Isinkwa selokhu sihlotshaniswa nokuphelela. Lokhu kuyiqiniso ngesinkwa esivela kwezinye izinhlobo zekolweni eziqukethe ama-carbohydrate engadingeki. Ngaphezu kwalokho, izilondolozo ezisetshenziselwa imikhiqizo eminingi ebhakabhakeni zingenza ukuhlanjalazwa.
Kodwa ungayeki isinkwa. Indlela efanele yokuthola isisu esisendlini ukuthi udle ama-crunches, isinkwa esivela kolweni kakade. Okokuqala, awudli isinkwa esiningi, futhi okwesibini, inani elikhulu le-fiber ezinkantini ezinzima liwusizo kakhulu emathunjini futhi ligcina isinquno sakho.
Ukuzindla.
Ukucindezeleka kungenye yezizathu zokuba ngokweqile. Uma umuntu ephazamiseka, i-cortisol ivela emzimbeni wakhe - i-hormone yokucindezeleka. I-Cortisol ibangela indlala, kanti ikakhulukazi "idonsela" emnandi nasemanzini.
Ukukhululwa kwe-cortisol ngobuningi kakhulu kubangele nokudonswa kwamafutha esiswini. Lokhu ukuphendula komzimba komzimba ukucindezeleka. Emva kwesinye ukuzamazama komhlaba, umzimba uvuselelwa futhi ulungele ukuvuselela ukuhlaselwa okusha okucindezelayo, okudinga ukufinyelela okusheshayo ezindaweni zokugcina amandla. Futhi amandla kalula futhi akhishwa ngokushesha ngamafutha, okungenxa yezizathu ezithile umzimba uhamba kahle kakhulu endaweni yesisu sakho esithandekayo.
Sicela ungesabi! Okuhle kunciphisa itiye nge-mint. Ukuzindla nsuku zonke imizuzu emi-5-10 ngosuku kuzokusiza ufunde ukuphumuza futhi ujabulele umhlaba ozungezile: unesizungu, ngezinye izikhathi unonya, kodwa uncane futhi unhle kakhulu.
Ukuzivocavoca ngemuva.
Uma ungenalo ubungane kakhulu nemidlalo, futhi ngokwesaba ucabange ukuthi ungamelana kanjani nemithwalo ethi "engumuntu" esithombeni ukuze uthole isisu esisodwa, zama isenzo esilula sezemidlalo ngemuva.
Themba esiswini sakho, bhonqa amadolo akho. Manje phakamisa uphinde uhlehlise icala. Izindlela ezintathu zisetshenziswa izikhathi ezingu-15.
Bendza imilenze yakho, ulale ngqo. Phakamisa imilenze yakho nomzimba, izingalo zithuthuka phambili. 2 isondela izikhathi ezingu-10.
Uma uqhubeka ulala esiswini sakho, phakamisa izandla zakho nezinyawo ezikhiyekile ekukhiyeni, shaya esiswini sakho. 2 isondela izikhathi ezingu-10.
Ukwenziwa njalo kwalezi zivivinyo ezilula kuyindlela eqinisekile yokuthola isisu esisindayo, izintambo eziqinisiwe, nokuqinisa emuva nangesigqoko.