Igama elithi "idayari" kwisihloko labonakala ngamathuba. Ngokwenene uyinto yokuqala ukuze uzenzele incwadi ekhethekileyo, apho kufuneka ubhale ngokwenyani nganye inyathelo. Ke iya kucaca kuwe ukuba yintoni kanye kanye kwaye utya kangangexeshana okutyayo, nto leyo enyanisweni kunye nendlela yokuhlengahlengisa ngayo amandla kunye nendlela yokutya.
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Ukutya
Ewe kunjalo, okokuqala kufuneka unikele ingqalelo ekutyeni kwakho. Emva kwayo yonke loo nto, nokuba uhlala usuku lokuqeqesha umthambo phantsi kwesikhokelo soMyaleli woBuchule, kwaye kwindlela egodukayo ukuze ajonge kwiziko elithile lokutya, emva koko sinokucinga ukuba yayiyinkcitho egqithisileyo. Ke ngoko, ndigqibile into yokuqala ekutyeni kwakho, iilekese, isoda kunye nokutya okukhawulezayo.
Malunga neenkqubo zefashoni zamandla namhlanje-ukusuka ekutyeni kweKeto ukuya kutya kukaDukan - ndingatsho ngokukhawuleza: Abanomdla kubo. Ewe, uya kufumana isiphumo esikhawulezileyo kwi-kilo elahlekileyo, kodwa akukho mntu unokutyhila indlela umzimba wakho oza kuwuphendula ngayo kwezi zidlo. Ityala liyaziwa ukuba, umzekelo, emva kokutya okunzima, abantu bawela emntwini. Uqinisekile ukuba ufuna ukuzama?
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Ke ngoko, ndingakucebisa ukuba ubheja ngesondlo esilinganayo. Kwaye oku kuthetha - iipesenti ezingama-35 zeeproteni, iipesenti ezingama-50 zecarbohydrate kunye neepesenti ezili-15 zamafutha. Kuya kufuneka ukubala inani leekhalori ozidlayo imihla ngemihla. Ngokomndilili, isimilo siyi-1200-1500 kcal ngemini.
Funda ukufundisisa ngenyameko zonke iimveliso: Namhlanje lonke ulwazi oluneenkcukacha lubhaliwe apho, oluya kukunceda ukugcina umlinganiso onqwenelekayo weeproteni, iicarbohydrate kunye nefutha ekutyeni.
Ikwafuna ukukhunjulwa ukuba uCalorie kunye noxinzelelo lokutya luxhomekeke ngexesha lemini. Ngendlela, ndithetha ngokobuqu (kunye nam - amashishini amaninzi ehlabathi) Ndicinga ukuba lo mthetho "awusemva kokuhlwa kwemithandathu", ukuyibeka ngokuthozama, engaqhelekanga. Iingcali zisaguqukayo ngombono wokuba kungcono ukusela iglasi ye-kefir nge-10 PM, kunokuba uhlawule iplate ye-6 nge-6 pm. Oko kukuthi, kubaluleke kakhulu ukuba utye.
Kodwa isidlo sakusasa kufuneka sibe seKlorie kunye nesondlo kakhulu. Emva kwayo yonke loo nto, sisidlo sakusasa esigcwalisa umzimba kunye nengqondo yamandla kwaye inika ukuthathwa kwezakha-mzimba ezifanelekileyo zosuku. Abantu abanesidlo sakusasa baya kutsala ngaphezulu Abo baphosa isidlo sakusasa. Kuqinisekisiwe: Abantu bachitha iindleko, bahlala benobunzima bomzimba osemngciphekweni kwaye bafumane izondlo ezibaluleke ngakumbi. Ke ngoko, i-oatmeal okanye nayiphi na enye i-porridge yesidlo sakusasa yeyona nto iphambili. Kuyilungele na ukuba nakwiholide unokuhlala ugcina ukutya kwakho okuqhelekileyo, ukufaka isidlo sakusasa esishiywe. Kukho izisombululo ezigqwesileyo kwi-nestle. Emva kwayo yonke loo nto, iiflethi zazo, ii-asterisks, ii-rings kunye neentsomi zenziwa ezikhuselo eziqinileyo, eziqukethe izinto zesondlo: Iintsinga zokutya kunye neevithamini. Iinkozo zikhule kwilizwe elinobuhlobo bendalo, emva koko zityumkile kumgubo wokudla okuziinkozo, ezihlala ziyizixhobo eziluncedo zokuziinkozo zenkozo, kwaye kamva zixutywe nezinye izithako zendalo - i-cocoa ixwile okanye ubusi.
Umthambo
Xa usandula ukutshintsha indlela yakho yokutya, ungafudukela ekusebenzeni ngokwasemzimbeni. Ukubaleka, ukuqubha, ukuhamba ngebhayisikile, iiklasi ze-yoga, ukuKhangela kwindawo yokuzivocavoca-khetha eyona ilungele wena. Ukuba ubungazibandakanyi ezemidlalo ngaphambili, uzama ukulayisha umzimba wakho kumanqanaba okuqala. Qala, umzekelo, kunye nokuhamba kwangaphandle. Okanye ecaleni kwendlela yokusebenza kunye nomsebenzi, phuma kwisibini sokumisa ngaphambili kwaye wenze ngale ndlela ngeenyawo.
Ukuba wenza uhlobo loluhlu oluphezulu, emva koko ngokubanzi, le misebenzi ilandelayo ithathelwa ingqalelo njengeyona isebenzayo kakhulu yokunciphisa umzimba:
- Cardio. Oku, umzekelo, ukuqhuba, iiklasi kwi-treadmill, njl.
- Uqeqesho lwethutyana. Ezi klasi xa uhlala uguqula isantya kunye nobunzulu. Uqeqesho lwethutyana, umzekelo, ulwalathiso oluyintloko lwe-tobate: imizuzwana engama-20 yoqeqesho olunzulu (ukusuka kwi-squats ukuya kwi-squats ukuya kutsala) kunye nemizuzwana eli-10 yokuzonwabisa. Kwaye ke-imizuzu engama-40-60.
- Uqeqesho lwamandla. Ungajongana nomthwalo obini kunye nesisindo. Kodwa kungcono ukwenza uqeqesho lwamandla phantsi kweliso lomhlohli onamava, oluya kukunceda ukhethe inqanaba elifanelekileyo lomthwalo.
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Ukuba awukagqiba kwelokuba, ungazama i-novelty entsha yefashoni kulo nyaka - i-onefit enye yobhaliso lwezemidlalo, ekwabizwa ngokuba yi "Uber kwi-Wortiness". Eyona nto iphambili yile: Uyayithenga ubhaliso, oluvumela ukuba utyelele ngaphezulu kwe-350 ye-moscow yezemidlalo kunye neeklabhu zomzimba ze-moscow kunye neeklabhu zomzimba ngentlawulo kube kanye ngenyanga. Izibonelelo zokubhaliswa okunjalo ziyabonakala. Oko kukuthi, ungakudanisa uSalsa ngoMvulo ukuya kwikhefu lesidlo sasemini ecaleni komsebenzi, ngoLwesibini - ukuqubha echibini kwiiklasi, kwaye ukuzama ngoLwesithathu kwiimpelaveki-umzekelo okanye i-aerotrub. Nditsho ndivavanya nje le nto okanye izifundo, uzitsalele umnxeba, kwaye kungekudala awusayi kubeka ubomi bakho ngaphandle kwemidlalo.