Igama elithi "idayari" esihlokweni lalibonakala kungelona iqiniso. Uyinto yokuqala ukuzenzela incwadi ekhethekile, lapho kufanele ubhale khona ngokoqobo zonke izinyathelo. Ngakho-ke kuzocacisa kuwe ukuthi kunjani ngempela futhi kudla kangakanani, okuthi empeleni umthwalo nokuthi ungalungisa kanjani kahle amandla akho kanye nemodi yokudla.
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Ukudla
Vele, okokuqala kufanele unake ukudla kwakho. Ngemuva kwakho konke, noma ngabe uhlala usuku lokuqeqesha ejimini ngaphansi kokuholwa ngumfundisi wokuqina, futhi usendleleni ekhaya ukuze ubheke uhlobo oluthile lwesikhungo sokudla esisheshayo, khona-ke singacabanga ukuthi kwakuyimali esetshenziswayo ngokweqile. Ngakho-ke, ngiqeda into yokuqala ekudleni kwakho, amaswidi, isoda nakho konke ukudla okusheshayo.
Mayelana nezinhlelo zokuhlinzekwa kwamandla emfashini namuhla - kusuka ekudleni kwe-keto kuya ekudleni kukaDukan - ngingasho ngokushesha: abanandaba nabo. Yebo, uzothola umphumela osheshayo ngesimo sekhilo eyehlisiwe, kepha akekho ongabikezela ukuthi umzimba wakho uzosabela kanjani kulokhu kudla. Icala laziwa lapho, ngokwesibonelo, ngemuva kokudla okunzima, abantu bawela kothile. Uqinisekile ukuthi ufuna ukuzama?
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Ngakho-ke, bengizokucebisa ukuthi ubheja ngokudla okulinganiselayo. Futhi lokhu kusho - amaphesenti angama-35 amaprotheni, amaphesenti angama-50 ama-carbohydrate namaphesenti ayi-15 amafutha. Udinga futhi ukubala inani lamakhalori owusebenzisa nsuku zonke. Ngokwesilinganiso, okujwayelekile kungu-1200-1500 kcal ngosuku.
Funda ukutadisha ngokucophelela ukupakishwa ngokoqobo yonke imikhiqizo: Namuhla yonke imininingwane eningiliziwe ibhaliwe lapho, okuzokusiza ukuthi ulondoloze isilinganiso esifunekayo samaprotheni, ama-carbohydrate kanye namafutha ekudleni.
Kudinga futhi ukukhunjulwa ukuthi ikhalori nokudla kwabantu kuncike esikhathini sosuku. Ngale ndlela, mina uqobo (nami (nami - futhi nginami - ama-nkondla omdlandla omhlaba) ngicabanga ukuthi umthetho "awukho ngemuva kokuhlwa okuyisithupha", ukusibeka ngobumnene. Ochwepheshe basaxhumanisa ngombono wokuthi kungcono ukuphuza ingilazi ye-kefir ku-10 pm, kunokuba bakwazi ukukhokhela ipuleti lokunamathisela ngo-6 pm. Okungukuthi, kubaluleke kakhulu ukuthi udla.
Kepha ibhulakufesi kufanele kube yikhalori futhi inempilo kakhulu. Ngemuva kwakho konke, kuyisidlo sasekuseni esigcwalisa umzimba kanye nobuchopho kwamandla futhi sinikeze ukwenziwa kwezakhi ezidingekayo zokuqala kosuku olusebenzayo .. Izifundo zakamuva zikhombisile: Abantu abadla isidlo sasekuseni basongelwe ngokweqile ngento encane ngokuqhathaniswa ne Labo abaphuthelwa isidlo sasekuseni. Futhi kufakazelwe: abantu abadla njalo okusanhlamvu, imvamisa babe nesisindo somzimba onempilo futhi bathole izakhi zomzimba ezibaluleke kakhulu. Ngakho-ke, oatmeal noma enye iphalishi lesidlo sasekuseni yisinqumo esihle kakhulu. Kuyinto elula ukuthi ngisho naseholidini ungahlala ugcina ukudla kwakho okujwayelekile, ethwebula ibhulakufesi eyenziwe ngomumo. Kunezisombululo ezinhle kakhulu kusuka kuNestle. Ngemuva kwakho konke, amafulethi abo, ama-asterisks, izindandatho kanye nezibalo adalwe kusuka ezinhlafunweni eziqinile, eziqukethe izinto ezinomsoco: imicu yokudla namavithamini. Amabele atshalwa emaphandleni anobungane bemvelo, khona-ke aphoqelelwa efulawa okusanhlamvu okugcwele okusanhlamvu, okuhlala kuyizakhiwo ezizuzisayo zokweqiwe uqobo, futhi kamuva zixubene nezinye izithako zemvelo - i-cocoa powder noma uju.
Ukuzivocavoca umzimba
Lapho ushintsha indlela yakho yokudla, ungathuthela ekusebenzeni ngokomzimba. Ukugijima, ukubhukuda, ukuhamba ngamabhayisekili, amakilasi e-yoga, ukuhamba ngezinyawo ejimini - Khetha okulungele wena. Ukube ubungenziwanga kwezemidlalo ngaphambili, uzama ukulayisha umzimba wakho ezigabeni zokuqala. Qala, ngokwesibonelo, ngezindlela zangaphandle. Noma lapho endleleni eya emsebenzini futhi usuka emsebenzini, phuma izitobha ezimbalwa ngaphambili futhi wenze ngale ndlela ngezinyawo.
Uma wenza uhlobo lohlu oluphezulu, bese ulonke, ukusebenzisa okulandelayo kubhekwa njengokuphumelela kakhulu ekulahlekelweni kwesisindo:
- Cardio. Lokhu, ngokwesibonelo, ukugijima, amakilasi ku-treadmill, njll.
- Ukuqeqeshwa kwesikhashana. Lawa makilasi lapho uhlala ushintsha ijubane namandla. Ukuqeqeshwa kwesikhashana, ngokwesibonelo, ukuqondiswa okuthe xaxa kwe-tobate: imizuzwana engama-20 yokuqeqeshwa okukhulu kakhulu (kusuka kuma-squats kuya kuma-pof-ups) nemizuzwana eyi-10 yokuzijabulisa. Futhi-ke - imizuzu engama-40-60.
- Ukuqeqeshwa kwamandla. Ungabhekana nomthwalo kanye nesisindo sakho. Kepha kungcono ukwenza ukuqeqeshwa kwamandla ngaphansi kokugadwa komfundisi onolwazi, okuzokusiza ukhethe izinga elifanele lomthwalo.
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Uma ungakanqumi okwamanje, ungazama okusha okusanda kwemfashini kulo nyaka - okubhaliselwe okukodwa kwezemidlalo okukodwa, okubizwa nangokuthi "Uber kusuka ekulinganiseni". Umnyombo ngu: uthenga okubhaliselwe, okuvumela ukuthi uvakashele ama-studio angaphezu kwama-350 e-Moscow Studios kanye namakilabhu okuqina ngokukhokha kanye ngenyanga. Izinzuzo zokubhaliselwe okunjalo zisobala. Okungukuthi, ungadansa i-salsa ngoMsombuluko ngekhefu lasemini eduze komsebenzi, ngoLwesibili - ubhukuda echibini eliseduze nendlu, ukukhumbula ngoLwesithathu emakilasini e-yoga, ngokwesibonelo, i-blodder noma i-aerotrub. Ngisho nje uvivinya lokhu noma lezo zifundo, kancane kancane uzidonsela, futhi kungekudala ngeke usasho impilo yakho ngaphandle kwezemidlalo.