Amathiphu isazi: ukuqala indlela ukuncipha kwesokudla. izazi zokudla kakhulu e-Moscow

Kuyini ukukhuluphala futhi kanjani ukulwa naso, uyazi Cishe wonke umuntu wesifazane. Nokho, ngokuvamile, ukusebenza yezindlela kukhethwe kakhulu. Ngisho noma isisindo kuyehla, kukhona amanani aphezulu intengo ngokwanele. Lokhu ukuqunjelwa, ukukhathala ukucobeka kulezi zimo ezinzima kakhulu, ngisho ukwehluleka hormone. Ngenxa yalokho, njengoba nje uyayeka ukuba banamathele abakhethiwe uhlelo Kilos ubuye, ngakho ngisho ne makeweight. Yingakho banquma ukuxoxa ngale iseluleko izazi zokudla namuhla. Kanjani ukuqala ukuncipha kwesokudla, indlela ukuthuthukisa bona isikimu okunengqondo amandla okuzokwenziwa ehambisana ivumelane ukuphila kwakho futhi ahlinzeke umzimba konke okudingayo - lena isihloko sihloko lanamuhla.

imikhomo emibili, noma ukuhileleka sibalo ukwenzela ukungena okuncane kakhulu

Mhlawumbe thina musa ukuvula imfihlo enkulu, uma sithi ngesisekelo sibalo ukwenzela ukungena okuncane kakhulu kuba ukudla okufanele nokuvivinya umzimba. Uma usebenzela phandle bona uhlelo ukuthi unamathele isikhathi, uyolikhohlwa yonke isisindo esengeziwe. Asikwazi unyaka ngamunye ukuze bathethelele ukuntula kwayo ukuphelela ngemali nesikhathi ukuvakashela ejimini, kodwa ezinhle kuyoba kancane. Eqinisweni ushiye ngempumelelo ngiyajabula ukuthola ukuphila okugcwele kungenzeka futhi ekhaya, sidinga kuphela sihlole iseluleko okunomsoco. Kanjani ukuqala ukuncipha kwesokudla, ake ukubhekana ndawonye.

Thina siqale ukuhlela

Ngempela, ngaphandle ukulandelana ecacile yezenzo kunzima kakhulu ukuya yonke indlela, hhayi abaphendukayo futhi sifinyelele elamukelekile. Okokuqala ngokwethembeka ukuphendula wena umbuzo ofuna ukuthi, mangaki amakhilogremu futhi amasentimitha ngo okhalweni ukuqeda. Lokhu kuzoba iphuzu kusukela ngalo ozokwakhela kulo ukulandelana yezenzo. Ngaphezu kwalokho, njengoba uzokwazi ukuhlela, cishe ukuthi singakanani isikhathi kuzothatha ukuze uthole imiphumela.

Akufanele sibakhohlwe mayelana imiphumela ephakathi nendawo, njengoba lezi zibalo kuzosiza ukugcina ugqozi impumelelo. Futhi okwamanje uyidinga ngempela yini iseluleko okunomsoco. Kanjani ukuqala ukuncipha kwesokudla? Okokuqala ngokufaka esikhundleni carbohydrate okunama-kilojoule amaningi ukudla ekudleni imifino nezithelo, mithombo ziyasebenziseka wamaprotheni ne fibre. Veza bona lokho okudingekayo uthatha bushelelezi, accustoming umzimba ukudla entsha, kunokuba isimemezelo ngokushesha isiteleka sokuduba ukudla, zona ngokwazo kuyinto ukucindezeleka okukhulu emzimbeni. Kancane kancane lapho uyofika eyobudedisela ngokuphelele ohlelweni ugesi kafulawa, okuthosiwe, amnandi futhi okubabayo. Believe me, ukuphila kwakho ngeke ube mubi kakhulu.

Ukudla okunomsoco: kufanele zibe

Kuyinto ngalolu lwazi ngokuvamile iqala umuntu kokubonisana, okuyinto uhlushwa isisindo okweqile, abadinga iseluleko okunomsoco. Kanjani ukuqala elungile kwesisindo? Nge ihluzo kanye idayari yokudla. Ngenxa yokushushiswa kabuhlungu Inciphisa ikhalori eyanele kuholela yokuthi umzimba kubambezela umzimba uqala ukubhubhisa yemisipha ukuze kukhishwe amaprotheni adingekayo. Konke lokhu kungenxa nomthelela omubi kakhulu empilweni yakho. Ngakho-ke, odokotela ngokukhethekile Ksenia Selezneva (okunomsoco), kunconywa ukuhlela ukudla, lapho kukhishwa khona lonke ivolumu isabelo nsuku zonke wawuzohlukaniswa ube 4-5 servings. Phakathi kwabo, ungakwazi uphuze amanzi, kodwa akazange ukuluma, ngakho ukudla ingagayeka ngokugcwele futhi ulalele.

Carbohydrate - izitha zakho

Lesi sitatimende akayena ngempela kuyiqiniso, eqinisweni, umzimba abakudingayo ngempela - umthombo wamandla. Kodwa lapha nje ulahlekelwe isisindo, ikakhulukazi uma ukhuluphele elikhulu, kufanele uhlukane nale imithombo carbohydrate okusheshayo. Zonke imikhiqizo nge Inkomba glycemic okusezingeni eliphezulu (imithombo carbohydrate kuphela ukuyikhulumela), okungukuthi, namabhanisi kanye bhisikidi, ubhiya, izinsuku, amazambane, donuts, irayisi namabele iphalishi, kufanele ngaphandle kusukela ekudleni, kusukela ukusetshenziswa kwabo kuholela okusheshayo kwesisindo. Kuphela uma ukuletha sibalo ukuze, ungakwazi ngezinye izikhathi udle ukudla kusuka kulolu hlu. Lokhu kuhlanganisa wonke ukudla okusheshayo, inyama yenkukhu ethosiwe e breadcrumbs, amaswidi.

Ezemidlalo - yebo, amaphilisi - cha!

Lo mbono olwabiwa zonke abelaphi emsebenzini, isibonelo, eyaziwa eMoscow Ksenia Selezneva. Udokotela Wokudla Okunempilo uyazi mathupha ukusebenza kwe ahlukahlukene anti-ukukhuluphala ejenti. Ezimweni eziningi, kungcono nje dummy, okuyinto azisebenzi, kodwa abasakwazi eqolo. Ngisho noma izidakamizwa anqande iphango futhi ikhuthaza kwesisindo, awukwazi ukuthatha njalo. Lokhu kusho ukuthi ngokushesha ngemva Yiqiniso isisindo uzoqala ukwandisa futhi uzobuya kumazinga. Futhi zonke ngoba lokho akuzange axazulula inkinga, awuzange ushintshe noma yini uhlelo lwakho amandla.

Umuthi okunganikeza umkhuba omuhle, "kuyinto Xenical". Amabhulokhi izidakamizwa ukugayeka cishe 30% fat, ivela ukudla. Nokho, ohlangothini reverse ke ukuthi inala ukudla okunamafutha ekudleni, uzobe wethulwa a side effect, okungukuthi engalawuliwe imfucuza indle. Lena ukuyalwa kakhulu, futhi ngenxa yalokho umuntu uqala ukulawula ekudleni kwakho, futhi ukudla wean babe imikhiqizo eyingozi. izazi zokudla abaningi batusa ukuthatha eMoscow izidakamizwa efanele usaqala, ukuze kube lula futhi ukusheshisa le nqubo ukuncipha.

umsebenzi ukucindezeleka

Yiqiniso, ngaphandle umsebenzi, ngeke bakwazi ukuthola sibalo enhle. Kodwa ungalilahli ithemba, ungenawo usuku lonke ukuchitha isikhathi ejimini. Ukuze uthuthukise izinga lokugayeka kokudla emzimbeni ngokwanele ukuba umsebenzi ngisho ukukhanya. Ukwenza ekuseni umzimba nsuku zonke futhi eziyinkimbinkimbi ukukhanya umsebenzi ngaphambi kwesidlo, ngeke uphawule njengoba iyoba slimmer kakhulu. Kanti-ke futhi isisindo ukulahleka usizo ukuhamba. Awudingi eziningi umzamo, nje babuyele emsebenzini ngezinyawo. Ngakho wayixova ngemuva kosuku kanzima futhi ngeke balolonge imicabango yethu bese udala isisekelo esiqinile kwesisindo.

Sine ukubekezela

izazi zokudla Ezinengi azivumelani nalokho sakhathala ngokuphinda ukuthi ukulahlekelwa isisindo akufanele kube okusheshayo. Ngokushesha ulahlekelwe isisindo, ngokushesha bayokuthola futhi. Umphumela walokho-debug amandla uhlelo lakho kuzoholela ukulinganisela isibalo sabahlengikazi abaqeqeshwayo futhi ikhalori ukusetshenziswa, wehlisa ukwehla ezitolo amafutha. Ngisho nalapho isisindo esikhulu ngokweqile, lesi sibalo kumele singeqi 0.5 kg per ngesonto. I eduze wena usayizi ekahle, kancane ukulahlekelwa isisindo izolandela.

Amaphutha ezivamile

Izazi zokudla ungayigcini esifubeni ngokuphinda postulates efanayo, kodwa nokho uzimisele step on the hala evamile is hhayi ziyancipha. Ngakho-ke, thina waphinda abuthele ndawonye zonke izeluleko izazi zokudla for isisindo ukulahlekelwa. Ngakho iphutha lokuqala ukuncipha - ukugwenywa e ukudla. izingxenye encishisiwe nokudla. Ngenxa yalokho, le kuholela yokuthi abantu sihlala silambile, umzimba ucindezelwe, futhi ukudla kuphela ingqondo. Odokotela ukweluleka ukhohlwe Ukudla okusheshayo, udinga ukushintsha ekudleni okudlayo, yokuphila ushintsho.

Inganekwane yesibili ukuthi awukwazi ukudla ngemva kuka 6 pm. Ngomqondo onabile, kuyiqiniso, kodwa kuphela labo ulale at 22:00. Uma ungumsebenzisi isikhova ebusuku futhi ibekwe kahle emva kwamabili, bese ikhefu ukudla kuyoba esikhulu kakhulu, futhi ngenxa yalokho yithuba elihle ukuba udle into elimazayo. Noma yimuphi okunomsoco professional izoqinisekisa ukuthi kukhona okubi ebusuku, kodwa uma ufika ekhaya uvela emsebenzini sekudlule isikhathi, kutuswa ukwenza idina njengoba kulula ngangokunokwenzeka. Inyama esikhundleni inhlanzi, khipha iphalishi.

Pasta, isinkwa namazambane abhekwa isitha esibi kunazo zonke isibalo. Nokho, ukwenza ngaphandle mikhiqizo ngezinye izikhathi kubonakale kunzima. Lokhu akulona okubi kunabo bonke. Uma ukudla okusheshayo namasoseji, engeza imayonnaise, kakade akunandaba noma nidla pasta. Izazi zokudla bathi asikho isidingo ukunikeza lezi imikhiqizo. Vele uthumele reception zabo engxenyeni yokuqala yosuku.

Igalelo ezibaluleke kakhulu ukuncipha - ayenqaba amaswidi. Empeleni, ngokwezinga elithile ezinzima ezifana akudingekile. Ngisho ukudla engxenyeni yokuqala yosuku, ungakwazi ukukhokhela isipuni uju noma marmalade 20 g (Chocolate). Okubaluleke kakhulu - ukujabulela ukunambitheka, unambithe a eside futhi ngokucophelela.

Futhi okubaluleke - yisiphi iseluleko wezokudla kumele inikezwe udokotela professional. Uma uhlelo amandla wasiza umngane wakho noma umakhelwane, akuqinisekwa ukuthi kuyokusiza. Uma ufuna ukushintsha indlela yokuphila kanye qha kwenela babe ukwenzela ukungena okuncane kakhulu, musa asebenzise ngokwabo. Okuningi kangcono kanye ukuya kudokotela onguchwepheshe. Ngeke acabangele izici zakho ngabanye kanye ukuthuthukisa elilungile uhlelo ngawe.

izincomo esisebenzayo

Kuyadingeka ukuba ukuhlafuna ngokucophelela ukudla. Ukubalwa 30 njalo owenzayo umlomo wakho kancane ukudla. Uma uya eyodla, udle amaqanda amabili abilisiwe. Uzophawula ukuthi kulula kakhulu ukuba ngikhuthazele ngaphakathi kwemingcele okuvunyelwa. Uma ungakwazi give up nama-dessert, ukuya cottage shizi ne amajikijolo kanye izithelo ogayiwe.

Prakthiza izinsuku ngokuzila ukudla imifino noshizi, nsuku zonke, qiniseka udle imifino. Uma ungakwazi give up ushizi, umvimba nesinkwa, usike kubo tincetu okusobala. Iyasiza kanye ngesonto ukuhlela usuku irayisi. It lubopha ketshezi futhi iqukethe eningi potassium. Lokhu kwenza kube nokwenzeka ukuba ahlanze umzimba kahle.

Thatha yena kuphela amapuleti elincane. Qiniseka ukuthi uphuze amanzi, amalitha hhayi ngaphansi kuka eyodwa nengxenye ngosuku. Njengoba umvuzo ziqale angakwazi ukukhokhela ezinye amaswidi nsuku zonke (ambalwa izinsuku, amnandi). Kanye ngesonto bona ngalolo suku izinhlanzi. Uma uzizwa ulambile, uyoyisiza ukuba ome izithelo. Gcina apula omisiwe noma asithena. Ngaphambi kokudla, ungakwazi ukudla apula esikhulu, kuhle uthulisa impumuzo futhi igcwalise esiswini. Yidla kaningi, kodwa kancane kancane, ngokufanele - izikhathi 5 ngosuku. Bese ulahla usawoti.

Isenzakalo esidume kunazo zonke odokotela wedolobha

Khetha uchwepheshe real akusona ukuthi elula. Namuhla, nje ngokweqile ngendlela enempilo futhi umzimba mncane, kanti usuku ke, isidingo odokotela kulesi siqondiso liyakhula emini. Ngakho, kukhona inani elikhulu ochwepheshe ezingasebenzi abazimisele obala ukuthatha ikhanda zabantu nemali edonsa. Ngakho qiniseka ukwenza imibuzo ngaphambi ufuna usizo. Ake sibone ukuthi yini izazi baseMoscow ezifanelwe ukuba uzethembe.

ULidiya Ionov, udokotela okunomsoco kanye nezemidlalo, wezifo zengqondo. Kuyinto kwaba nemiphumela emihle kakhulu ngokusebenzisa izinhlelo Neuro-namalimi wemiphakathi. Izindleko yokubonisana - ruble 5200.

Ayikho ngaphansi abadumile Anatoly volkov. Lokhu udokotela eduze ukutadisha ukuhlolwa kwegazi, kanye namandla ngempela. Udokotela Wokudla Okunempilo ikhomba imikhiqizo okuyiwona igazi unika ukusabela kakhudlwana, cishe njengoba nomzimba. Ngemva kwalokho, uhlu red kwemikhiqizo, ie labo okungakwazi usetshenziselwe 3-4 izinyanga. Khona-ke bahlakulele uhlu oluhlaza. Ngokwesibonelo, ekuseni wena udle izithelo wokudla ntambama - cottage shizi, amaqanda, amantongomane, inhlanzi, futhi kusihlwa - eyosiwe inyama. Kokuxoxisana ukuhlolwa abiza ruble mayelana 15,000.

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kokubonisana isazi kungenzeka futhi kuSikhungo Tebuciko Medicine. Isebenzisa a owaziwa enhlokodolobha yase UMargarita koroleva. Utusa usebenzisa ukudla yokuhlukanisa, ukuphuza amanzi amaningi kanye musa sinezele ebusuku. Ngaphezu kwalokho, yena incoma akumiseleli injabulo ophilayo ukudla. Ukuvakashela isikhungo uguqulwe iholide wangempela, emangalisa ushokoledi ezisonga futhi kumnandi "ibhokisi" nge salads yokudla kanye isanqante kanye nut cutlets, okuyinto uzilungiselele ngesisekelo omunye zokudlela.