Isisindo uyaqhubeka, yini okufanele uyenze? Kungani isisindo sisesenjalo isisindo ukulahleka

Wena ukulungele kahle futhi uthathe isinqumo ukunciphisa umzimba ngangokunokwenzeka kahle. Sikhanyisiwe bona uhlelo ugesi, buhambe umzimba, baze Kwaletha imiphumela yezenzakalo kokungathembeki. Kodwa nakhu bajabula we amakhilogremu kuqala alahlwe, futhi inqubo kumisiwe. Isisindo uyaqhubeka, yini okufanele uyenze? umcabango wami wokuqala - ukoma ekudleni, kodwa musa shesha, kungcono Yiqiniso efile ekupheleni. Ngenxa yalokho, isawela ngokusebenzisa, futhi amakhilogremu zibuya isisindo somzimba. Kulokhu, udinga ulinde kancane. Kodwa ngemva kwamasonto ambalwa, kanye izikali Namanje asibahambeli, isisindo uyaqhubeka. Okufanele ukwenze kuleli cala, thina ozonquma ndawonye.

ithafa umphumela

Yilokho kanye igama lesi simanga edabukisayo. Njalo okunomsoco uyazi ukuthi kuza isikhathi lapho isisindo uyaqhubeka. Yini okumelwe uyenze? Okokuqala, ningatatazeli. Uma benza khona khona, kuzothatha isikhathi ezolile, futhi Kilos iyogcwala amanzi futhi. Isizathu esikhulu salokhu mkhuba - okwehlisa izinga lokugayeka kokudla emzimbeni. Ngezinye izikhathi kuyenzeka ngesonto lokuqala, futhi ngezinye izikhathi ngemva kwamasonto ambalwa noma izinyanga. Futhi zonke ngenxa yalokho, uzama ngokushesha uthole yi ozama ukuba ngangokusemandleni ekuphenduleni esisindo akuyona encishisiwe, namandla ukusetshenziswa. Ngenxa yalokho, umzimba kubambezela, isisindo nokuma namanje. Yini okumelwe uyenze? Akudingeki udle ngangokusemandleni, udinga ukudla ngendlela efanele futhi udle ukudla okunempilo.

Ake sibheke inqubo ukuncipha abantu beveza

Orienting ngokwabo ku kwesisindo, sonke izinqubo zama niwunqobe Ukubusa owodwa - nsuku zonke esikalini kumelwe ubonise okungenani kancane kancane. Ukuze ubone okungenani yesikhathi esifushane imiphumela, umuntu waives ketshezi ugwema ukudla ezinkulu, ngisho noma ingama-imifino, okunama-kilojoule amancane futhi lunempilo. Lokhu kufana nayo abahlezi sauna, ukuphuza isisu futhi laxatives. Kufanele kuqashelwe ukuthi Ukuwohloka umzimba kuyofika ngokushesha kakhulu, futhi kufanele ayeke umkhuba omuhle. Ukudumazeka, ukwehluleka, isisindo somzimba - lokhu umjikelezo, nakuba ziziningi. Okuhle kakhulu, abantu bayakuphendukela onguchwepheshe bese ubuza ukuthi yini okumele uyenze uma isisindo umile. Izizathu okuzokwenza ukumemezela udokotela, sizobe uhlu ngemva kwesikhashana.

umzimba wethu - kwakha isimiso esiyinkimbinkimbi

Umzuzwana ngamunye, umzimba ethatha lenqwaba izinqubo kwamakhemikhali, ngamunye esidinga "fuel" amandla. Ukuphefumula, inhliziyo ishaye silondoloze imisipha iphimbo kanye lokushisa lomzimba, cell division - konke lokhu kudinga siwuthole njalo imithombo. Amandla of umzimba ingatholakala emithonjeni emibili - yangaphandle (ukudla) bese yangaphakathi (amafutha ezitolo). Kwakucatshangwa ukuthi uma wehlise ukudla, umzimba kumele iqale ukuba athululele pantries yabo. Kodwa kukhona ingxenye ngokwengqondo kubaluleke kakhulu. Uma ukulahlekelwa inqubo isisindo nomuzwa wokuthi udlame ngokwabo, futhi nsuku zonke sengathi sokuhlushwa, umzimba uyobe nikhathazeke ukuvikela amasheya ngakulahla nganoma iyiphi indlela, yokuqala okuyinto ukunciphisa izindleko energy. Ukuze ugweme lokhu, udinga isimo sengqondo esihle sengqondo. Awuyena ukudla, nje ukushintsha indlela yakho yokuphila. Awunayo kuncisha umzimba ngeshwa ushokoledi zokugcina, futhi uyishintshele ibhulakufesi egcwele futhi unempilo isidlo sasemini noma esakusihlwa.

Thwebula wema okufushane umnyuziki Ekuphileni

ibonisa ngokucacile kuwe kungani isisindo emi namanje for isisindo ukulahlekelwa. Cabanga umuntu isikhathi eside akafunanga uqaphela amanoni ukuqongelela. Ngesinye isikhathi, lapho "waphaphama" futhi ngokuzimisela isethwe ukuthi isebenze. Ngaphezu kwalokho, indlela olukhulu kakhulu, esebenzisa indlala. Isikhathi sokuqala isisindo kwehle ngokushesha, mayelana 3 kg lingakapheli isonto, bese kumisiwe. Kube buthaka kakhulu, futhi abantu evamile ungaziqhenya manje, nje embhedeni. Ngesonto eledlule zokuzila - futhi umphumela uba lokususa 400 g fat Futhi babo amagremu 150 kuphela, okunye - iprotheni ukhiye okungukuthi kwesibindi amaseli, imisipha futhi igazi.

Asenze ukucabanga elula. Ngelinye isonto lehla 150 amagremu of fat, kumayelana 1500 kuphela kcal. Lokho usuku wathatha ingqikithi 200 kcal. Ngokuvamile, umzimba wakho nje ukuze zigcine zonke izinqubo ngaphandle umsebenzi ngaphandle emzimbeni uchitha usuku mayelana 1700 kcal. Okungukuthi umzimba ehlile izikhathi eziyishumi.

Ukunqatshwa kwesisindo

Ngemva kwalokhu ukucindezeleka umuntu angase anqume ukuba ayiyeke le umqondo ukuba unciphise umzimba futhi baqala ukudla njengakuqala. Kodwa umzimba uyaphenduka lapho ezwa amandla ngokugcwele ngeke ngokushesha, ngakho-ke, ukudla okuvamile elizoba umthombo Kilos extra entsha. Kumele kukhunjulwe ukuthi iyiphi kabi umzimba uyakhumbula isikhathi eside. Uma ngemuva kwesikhathi esithile, uzame ukungena kanzima amandla komkhawulo mode, okwehlisa izinga lokugayeka kokudla emzimbeni kwenzeke ngokushesha ngisho, aphilise uma ubuyela ukudla okuvamile kuyoba isikhathi eside.

Izizathu okuyinto isisindo umile

Isizathu sokuqala nesibaluleke kakhulu - ekunciphiseni engayitholi caloric. Kilojoule ezimbalwa iza, aba maningi amathuba okuba ukuthi ukusetshenziswa yabo nayo iyancishiswa. Kodwa kukhona caveat: a ngokulinganisela, ukhululekile ekunciphiseni caloric eyanele ngesilinganiso izinqubo umzimba, ngokuphambene, anda. Ayikho yokudla, ngakho ungabi bayozela. I dinner lula, ngcono kuzoba iphupho, ekuseni uzobe ngokugcwele amandla namandla. Lona impendulo eyayivame kakhulu umbuzo wokuthi kungani abanye isisindo ukuzincisha ukudla sisesenjalo. Kulokhu-ke, ukuncipha bushelelezi futhi kancane kancane engayitholi caloric, kunalokho, kuholela ekwandeni emsebenzini hormone ukuthi babe fat-eqhekeza senzo.

Isizathu sesibili, Isimanga siwukuthi - kungukuphula isilinganiso amafutha kanye carbohydrate. Uma ama-carbohydrate ngokwanele (amandla futhi elula ukuthola), khona-ke sivuleka londoloza imodi. Ngakho-ke, ama-carbohydrate kancane (okusanhlamvu) kufanele njalo kube ekudleni. Ngokuvamile, lo mthetho usebenza ukuntuleka iyiphi esibalulekile, kungakhathaliseki amino acid, amavithamini, amaminerali kanye omega-3. Ngakho-ke kubaluleke kakhulu ukuthi ekudleni kwaba olinganiselayo.

Ekugcineni, isizathu lokugcina umsebenzi sisikhulu kakhulu. Man kukhawula imodi amandla futhi uqala ukuqeqesha kanzima, kodwa ngemva kwesonto ngaphawula ukuthi cishe unciphile. Kodwa umsebenzi okukhulu ayikhuphuki ukubhidlika amafutha, futhi ngokuvamile okuphambene nalokho. Bachitha amandla ukuthi umzimba sivela carbohydrate, amafutha ngokushesha ngakho akunakwenzeka ukuba ngivule.

Kanjani ukuba bangaweli ogibeni

Okokuqala, musa ukugxila kwesisindo. Kaningi kuyenzeka ukuthi inani hamba isisindo umile. Lokhu kukhombisa ukulahlekelwa uketshezi, okuyinto ngokushesha inzuzo. Udinga ukuthuthukisa isu kucace ukuthi ngeke kuyinkimbinkimbi kakhulu noma ezisindayo, futhi unamathele kuso. Ungazami Ukudla, kwesisindo inqubo akufanele abe nomkhawulo masonto onke self-sokuhlushwa. Okuhle futhi elinamanzi amaningi nenala ubuthongo. Ukudla ngendlela efanele, ekudleni kufanele ngokwanele protein ne eziyinkimbinkimbi carbohydrate. kuwufanele Zikhiphe ohlwini kuphela kusukela amnandi futhi okunamafutha. Ingabe bangakhathali ngokwakho ukuqeqeshwa kanzima, ukuhamba abavamile - izindlela elanele.

Uma kakade sibhekene umphumela ithafa

Ungazami ukubeka umbuso okwedlula kwaba. Njengoba ubona, lokhu endleleni aliholeli imiphumela emihle. Ngemva kwamasonto ambalwa "crackdown" zizoma ukusebenza, futhi isisindo uzoyeka futhi. Base bebuya ekudleni evamile, niyothola ngokushesha okukhulu elahliwe AmaKh futhi. Zama uzoshiya emuva izinyathelo ezimbalwa emuva. Engeza ekudleni has a uhlu encane imikhiqizo, ubuyekeze uhlelo ugesi. Udinga ukwenza kube ngcono ngangokunokwenzeka, ngoba akuyona Ukudla, kodwa indlela entsha yokuphila. Yabela ngokwakho isikhathi ukuhamba ngezinyawo, nakuba izitobhi ezimbalwa ngemva komsebenzi, ngokwanele, futhi ngokushesha uzobona ukuthi isisindo kancane kodwa ngokuqinisekile iqala ukuncipha.