Yini okufanele badle ukunciphisa umzimba: uhlu imikhiqizo ewusizo

isifiso Notorious ukubamba izinyoni ezimbili ngokuvamile sigcina ngokuba ukwehluleka. Ngokuvamile, kodwa ngaso sonke isikhathi. Abesifazane abaningi ulahlekelwe isisindo amathemba nokukhawulela ukudla ukuze ubukhulu nje, ekunciphiseni edonsa kilojoule ngesigamu! isinqumo sebekubeke okungalungile. Kunesidingo, ngisho kudingekile. Omunye umbuzo: sizodlani ukunciphisa umzimba. Futhi, kuvela, uhlu imikhiqizo kulabo abafuna ukuthola ku jeans zakho ozithandayo lisabalele, akudingeki ukuba azibulale. Kodwa izinto zokuqala kuqala.

Kungani kubalulekile ukuba ngokwanele?

Umzimba nsuku uchitha izindodla amandla nje ulondoloze homeostasis, okusho isimo ukhululekile ukusebenza. Ukuthola amandla esingaphansi idinga, sizoqala ukubambezela yonke izinqubo zokuphila (kungakho - ukucobeka, ukuqwasha, uvalo labo ehlezi ephansi ikhalori yokudla) noma umfece. Yebo, ngaphansi kuka owayemlandela ukuba alahle "fuel", siyokhula zigcinelwe uma "fuel" okungukuthi, Ukudla kuyoba ngisho kancane! Ngamanye amazwi, kukhona inala libaluleke kakhulu. Yiqiniso, kubalulekile sikhumbule ukuthi nawe ungadla ukunciphisa umzimba.

Izimiso eziyisisekelo ukunikezela:

Ngaphambi kokuqhubeka a analysis eningiliziwe imenyu, ukucacisa izimiso ezithile umsoco kwesisindo. Ngakho, indlela adle ukunciphisa umzimba:

1. 5 izikhathi ngosuku. Kuyinto ibhulakufesi, ilantshi, idina, itiye ntambama kanye dinner. ukudla ngamunye kufanele ucabange nge kusengaphambili futhi ungazami ugijimele ukuthola okuthile, kwalowo obufisa ukwanelisa masinyane nendlala yakho.
2. izingxenye ezincane. I eseduze ivolumu ezintathu iqupha okwesikhathi isidlo esikhulu, 1 isibhakela - letengetiwe. Imikhiqizo alabo ukuthi kufanele udle ukuba anciphise umzimba, uzobe ezibalwe ngezansi.
3. Kuze uzizwa umuzwa okuncane satiety. Hhayi kudidaniswe ukudakwa! Ukudla ngokuvamile, akunandaba mqondo ukulayisha up.
4. ukuhlafuna kahle. ukudla oqoshiwe kugaywe kangcono, ngakho-ke, akusho icabange ezinqulwini okhalweni.

Weight Loss Imikhiqizo

Ekugcineni, kufanele sihlole ngokuningiliziwe lokho kufanele udle ukunciphisa umzimba.

1. Amaphrotheni. Lean inyama turkey noma yenkomo, inkukhu webele, inhlanzi (noma iyiphi!) Futhi kwasolwandle. Amaphrotheni muhle hhayi kuphela okunama-kilojoule amancane, kodwa futhi ngezici zawo "ukwakhiwa impahla", njengoba isisekelo kwemisipha ukukhula. Njengoba kwaziwa kahle nokunwebeka futhi ithuthukiswe imisipha Imicu yotshani kunezinkomba zokuthi uchitha imali eningi namandla.
2. carbohydrate ayinkimbinkimbi. Lokhu imifino (ikakhulukazi iklabishi, pepper amnandi, izaqathe), i-pasta kusuka ufulawa kakolweni, nokunye okufana nokolweni, ensundu irayisi elinsundu.
3. Amafutha omnqumo kuphezulu uhlanzekile ezingeni. Ngokusho izazi zokudla, la mafutha kusiza ukuphungula inani okunayo okhalweni. inketho Excellent - esikhundleni evamile amafutha sunflower isaladi ku womnqumo owusizo. Fry kuso, yebo, akufanele kube. Futhi ngokuvamile, onjani ukuthosa bedluliselwa kwesisindo?
4. izithelo Fresh. Okokuqala - apula eliluhlaza, ubhamubhamu kanye amawolintshi. Citrus bazogcwalisa umzimba nge-vitamin C, okwandisa amasosha omzimba, futhi uthanda ekulweni ukhuluphele.
5. Ephansi fat imikhiqizo yobisi. Ulahle ukhilimu omuncu, imayonnaise namangqanga amnandi, kufakwe endaweni yawo ne-yogurt, ephansi fat cottage shizi no yogurt.
6. Ukudla anosawoti ongaphakeme. Salt unekhono ukugcina amanzi emzimbeni, okuholela ukuvuvukala kanye ukubukeka cellulite.
7. Nuts. Ama-alimondi, walnuts, pecans. Njengoba isidlo - ithuluzi elihle. Into esemqoka - ukwazi ngesilinganiso.
8. green tea. Kuvuselela ukususwa ubuthi emzimbeni, futhi kuye kwaba nomphumela omuhle esimisweni sokuzivikela iyonke.

Uhlu ukudla okwenqatshelwa yilowo nalowo wesifazane uyazi, wanquma ukunciphisa umzimba, kodwa iqiniso lokuthi kuyadingeka ukuze badle ukunciphisa umzimba, uhlu kuyaqabukela uyalingana. Futhi ukuzonda ngesizathu esihle. Uma uzoba phambi kwamehlo ami uhlu ukudla anomthelela kwesisindo, uzobe kulula ukwenza imenyu usuku, ukuchibiyela futhi anezele kukho, eduze sibalo engcwele ekukaleni. Yiqiniso, ngezinye izikhathi lokho okudingayo ukuba anciphise umzimba, kubonakala ngaphansi esihlwabusayo kuka imikhiqizo eyingozi. Odokotela bengqondo bagomela: kuyindaba yomkhuba. Emasontweni ambalwa - futhi imikhiqizo ewusizo iyoba intandokazi yakho. Ikakhulukazi lapho jeans zakho ozithandayo ukulingana futhi.