Indlela yokuthola isisindo izinzuzo zezempilo

abantu Modern, ikakhulukazi amantombazane, ngokuvamile bakhathazekile udaba of kwesisindo nokukhetha ukudla okunama-kilojoule amancane. Nokho, kukhona abantu abaningi abanale nkinga okuphambene ngokuphelele - Kunalokho, kuphela ucabange indlela ziwenza nokwakha kwemisipha. Ubuncane Akulungile kuyinto ebukekayo kuphela, kodwa futhi akukho eziyingozi esingaphansi ukhuluphele. Lokhu kusebenza ikakhulukazi amantombazane, njengoba isisindo ongaphakeme ngokweqile singavimbela ukusebenza umsebenzi zokuzala. Kulokhu, isisindo intombazane kungaba wusizo kakhulu.

Ngaphambi kokwenza ukudla okwakha kulabo abakhathalela indlela ukukhuphuka isisindo somzimba kutuswa ukuya kudokotela futhi ovivinyweni olubangelwa ezidingekayo ukuze sinqume ukuthi ikhona yini imbangela isisindo ongaphakeme. Kungaba ngofuzo, izinkinga ne digestibility futhi umzimba, iziyaluyalu hormone, nokunye. Uma isimo akudingi zokwelapha, kungenzeka ukuqala ukuthuthukisa ukudla isisindo somzimba.

Indlela Thola isisindo: Amandla e.

Ukuze athole isisindo, kumelwe udle izikhathi okungenani 3 ngosuku. Ungadla kungukuthi kuphela akungqubuzani, kodwa kakhulu wakhuthaza. izingxenye Ukudla kufanele ibe nkulu. Isidlo sasekuseni kumele kube Friend futhi aqukethe carbohydrate elula, idina kungcono sidle kathathu egcwele: isobho ecebile phezu inyama, isidlo esikhulu nge tight-kilojoule amaningi side izitsha (pasta, okusanhlamvu noma amazambane), zemifino isaladi nge ikhalori sigqoka (uwoyela noma ukhilimu) isidlo for iphango.

Akungqubuzani ukuba dessert, kodwa ukukhetha senziwa esivuna okunoshukela izithelo okunesitashi - ubhanana, amagilebhisi, Persimmons, izithelo ezomisiwe noju. Qiniseka ukuthi ufake isinkwa e imenyu yabo.

Ukhuthaza kwesisindo Ukudla nge predominance fat kanye carbohydrate. Qiniseka ukuthi ufake e ekudleni izithelo eziningi kanye nemifino, njengoba fibre kusiza isimiso sokugaya ukudla bungene ukuze ubhekane ngokuphumelelayo nalesi umsebenzi lenyuke.

Ukuze sizuze yemisipha, udinga ukwengeza ekudleni kwakho amaprotheni ngaphezulu wenze umzimba ezikhethekile ezingokomzimba. I amaprotheni ekudleni kwakho kufanele kube njengoba izilwane (amaqanda, izinhlanzi, inyama, imikhiqizo yobisi) nemifino - amantongomane, okusanhlamvu. Kwenze umthetho udle njalo okunamafutha imikhiqizo yobisi - elibilile ubisi Baked, cottage shizi noma ukhilimu omuncu. Le mikhiqizo ingase futhi ukungezwa nokunye ukudla, isibonelo, okusanhlamvu. Uma wayefisa, ungaqala ukuphuza ekhethekile amaprotheni unikina ne fibre, ezosiza ukuze isisindo sakhe sithi ngokushesha. Qiniseka ukuthi siphuza neziphuzo kakhudlwana. Ngaphezu kwalokho ukudicilela kungase ijusi yezithelo, ubisi, ukhokho iziphuzo, noma imikhiqizo ehlukahlukene fresh. Lezi iziphuzo, ngasendleleni, kakhulu inkanuko isifiso sokudla.

Uma zinenhliziyo emnyama, kufanele iphendukele namaqhinga ngokwengqondo. Ngokwesibonelo, kungenzeka babeka ukudla phezu kwezitsha ezinkulu ezikhangayo, ukusetshenziswa izinongo, ukunambitheka okuthakazelisayo.

Indlela yokuthola isisindo futhi ukwakha imisipha ngokusebenzisa umzimba.

Uma ufuna ukuthola ukuma oyindilinga nemisipha eqinile, olulodwa ugesi ngeke kwanele. Ukuze kuqinisekiswe ukuthi zonke kilojoule amaphuzu umphumela ukunikezela yanda, ngokulinganayo basakaza wonke umzimba, udinga okungaphezu nje futhi umsebenzi, okuhloswe ngazo ukwakha kwemisipha. Inkinga ezivamile abantu abancane - kukhona izingalo mncane futhi imilenze. Ukuze ukwakhela le misipha zidinga umsebenzi nge dumbbells noma silinganiso, pushups, ephakamisa barbells. Zonke izinhlobo senhliziyo futhi lunges. Evuthiwe kwemisipha izitayela ezahlukene ukubhukuda ngebhayisikili.

Ekugcineni kufanele kuphawulwe ukuthi ukuze abe ezinhle kwesisindo, kubalulekile ukuba bagcine umbuso kosuku. Udinga ubuthongo omuhle, kahle ukucindezeleka ngokomzimba nangokwengqondo enye. Kubalulekile ukuyeka ukubhema - ngaphezu umonakalo jikelele emzimbeni, i-nicotine futhi kunciphisa umuzwa indlala.

Sebenzisa amathiphu ethu, futhi inkinga indlela yokuthola isisindo ngeke besakwazi sokukhathazeka.