15 ekuseni amaphutha ezilimaza izinga lokugayeka kokudla emzimbeni

Mhlawumbe usuke ubabone abantu abathambekele ukungatholi ukudla kwasekuseni noma ulinganiselwe fruit cocktail. Bacabanga ukuthi ukunciphisa umzimba ngokushesha kangaka. Empeleni lokhu kuyiphutha. Uma ufuna abe umzimba omkhulu, ungazami ukuthola indlela esifushane isinyathelo ngokushesha. Kudingeka ukuthi uqale usuku ngokudla kwasekuseni enempilo ocebile amaprotheni kanye fibre. Kuphela ngale ndlela kungaba ukuba unciphise umzimba futhi ugweme ukukhuluphala. Ngakho-ke ngeke ashise amanoni kakhulu ngokuphumelela kakhudlwana. Funda mayelana ezivamile amaphutha ekuseni yakho ukulahlekelwa isisindo ukuze uphumelele.

Ingabe Ngivuka ekuseni kakhulu

Noma iya sekwephuzile. Ukungalali ngokwanele kubangela izinkinga ezinkulu umzimba. Ngenxa yalokho, wena kilojoule ezimbalwa, ngaphansi ukulawula izifiso zabo, futhi sibhekene namazinga anda cortisol, i-hormone kuholela ekuqongeleleni fat. Kubalulekile kakhulu ukulala isikhathi esanele.

Awunayo ukuphuza amanzi ngokwanele

Esikhundleni ikhofi ngosuku kufanele kuqale amanzi. Phuza inkomishi noma ezimbili ukuze sikhuthazeke umzimba. Kubalulekile ukukhumbula ukuthi, ukuze ubuyisele ukulingana amanzi ngokushesha namalanga. Abantu ababeka njalo wenze kanjalo, kukhona umoya esiswini, ukuqunjelwa ukwehla, anda amazinga amandla futhi kwehle iphango. Ngaphezu kwalokho, kuyazuzisa ekhumbula ukuthi ezingeni cortisol zandiswe imizuzu engamashumi amathathu wokuqala ngemva nokuvuka, ngakho-ke, ukuphuza ikhofi ngesikhathi akudingekile. Amanzi - kungcono kakhulu ukukhetha okuzuzisa kakhulu!

Awuzange baphuze

Indlala yegilo elawula umsebenzi umzimba. Uma njalo baphuze amanzi chlorine noma ezinye izinto ezilimazayo, isimo yegilo lingalimala. Zama ukusebenzisa amanzi elicwengekileyo kuphela. Phuza itiye eliluhlaza. It has a lot of Antioxidants, ezisiza ashise amanoni.

Wena oda ikhofi kahle

Kungcono ukuphuza ikhofi ekuseni, lapho amazinga cortisol ngezansi. Uma uphuza ikhofi ntambama, zama ukuyithola ukuze isiphuzo akuyona kuthiya izinga lokugayeka kokudla emzimbeni futhi wanezela amasentimitha ku okhalweni. Coffee akufanele kube dessert, ngakho ayeke chips ushukela, ukhilimu, isiraphu, ushokoledi. Jabulela isiphuzo uzokugcwalisa amandla.

Ungadli ukudla kwasekuseni fruit cocktail

Matasa ekuseni kungenza ucabanga ukuthi kungcono nje ukuthatha cocktail futhi ukuwaphuza ebaleka. Kuwufanele ukwazi ukuthi ayisikhilimu, izithelo ofakwe isiraphu noma ushukela ingagcinwa esitolo Smoothies. Konke lokhu ilimaza umzimba. Dedela lezi iziphuzo futhi wenze Smoothies ekhaya kuphela.

Wena kukhawulwe edonsa amaprotheni

I amaprotheni kumele kube khona kunoma yimaphi ukudla, ikakhulukazi ibhulakufesi. Inani elanele wamaprotheni kwandisa ukusetshenziswa ikhalori ngamaphesenti amathathu nanhlanu, futhi kuvusa ukukhula imisipha. Imisipha ukukusiza ugcine amandla, ngisho isimo ukuphumula!

Wena udla kakhulu kusetshenzwe carbohydrate

Uma uqala usuku ngokolweni ubhontshisi, ungenawo nikeza umzimba kwama-carbohydrate ayinkimbinkimbi, okuyinto edingekayo ukuze umuzwa satiety futhi umzimba okusheshayo. Zama ukudla kakolweni lonke isinkwa, kuyasiza kakhulu.

Wena ufafaze amaqanda nge uLwandle Lukasawoti

Ukupheka amaqanda ngesidlo sasekuseni - isixazululo omuhle, kodwa ungayisebenzisi uLwandle Lukasawoti. Ngo nosawoti enjalo izinto iodine ezibalulekile ukuze ulungise umzimba. Sebenzisa usawoti iodized, kungcono kakhulu empilweni yakho.

Ungathathi kanye isidlo

Ungavumeli indlala ukulawula ukuziphatha kwakho ngesikhathi sekhefu. Letha ukudla, egcwele okusanhlamvu, amafutha enempilo, fibre namaprotheni ukugcina isithombe sakho zisesimweni phezulu futhi zithibe indlala.

Udlulisa yogurt

Mnandi yogurt alube Greek - isidlo enkulu ukuthi kuvusa esivuthayo fat. Ucwaningo luye lwabonisa ukuthi probiotics eziqukethwe yogurt, ukusiza ukunciphisa umzimba. Ngaphezu kwalokho, i-yogurt amumethe calcium, nakho kuvusa ukulahlekelwa esisindo ngokweqile.

Wena hot too

Uma ukulala egumbini stuffy, une fat kancane uyaphakama. Abantu abanale ku cooler lokulala balahle isisindo okweqile ngempumelelo.

Awunayo adle at the nuts isidlo

Kwelinye Brazil nuts - inani lansuku zonke selenium. Selenium ivikela indlala yegilo kusukela ukuvuvukala, kuqinisa futhi kuzole umzimba hormone. Polyunsaturated okunamafutha acid ezitholakala nati, zingase zibangele umsebenzi zezakhi zofuzo fat-evuthayo.

Ungadli too late

Abanye bakholelwa ukuthi ukwenqaba ibhulakufesi - kungcono indlela enhle ukunciphisa inani kilojoule washisa, kodwa kuphela siyehla umzimba. Ngokocwaningo olwenziwa, ukwenqaba kwasekuseni Zingaphazamisa umzimba ukuze beveza ukukhuluphala nesikashukela soHlobo II. Uma silambile, umzimba wakho uyama evutha calories umzimba kubambezela.

Awunayo ukuzivocavoca ekuseni

Abantu abenza uye wakwenza ngokuzimisela abaqeqeshiwe ekuseni kilojoule ngaphezulu usuku lonke. Engingakusho nje imizuzu embalwa ukushaja!

Wena wamthukuthelela indlela ukusebenza

Ukucindezeleka - kuyalimaza. Uma uthukuthele, anda amazinga hormone i-cortisol, okuyinto evimbela okusheshayo kwesisindo.