Ngamaxesha athile sizifumana sikwisimo sokufuna ukunciphisa okanye ukunciphisa ubunzima be-3 kilos kwiveki okanye kwiintsuku ezimbalwa. Oku kuhlala kusenzeka xa sibonakala sidumbile, kunzima okanye sinesiganeko esibalulekileyo ngexesha elifutshane.
Xa kuziwa ekunciphiseni ubunzima, nokuba yikhilo, ishumi okanye amashumi amathathu kufuneka yenze ngempilo kwaye ngokwazi. Ngeli xesha siza kugxila kwiingcebiso ekufuneka sizigcinile engqondweni zokulahla ukuya kwi-3 kilos ngexesha elifutshane.
Akukho ukukhohlisa okanye ukukhohlisa umzimba, Akunyanzelekanga ukuba siyibeke emngciphekweni wokutya okunobungozi, ukutya okusekwe kugungqiso, iiproteni okanye nakuphi na ukutya esikufumanayo kwi-intanethi ethi kamva isenze sityebe ngokukhawuleza.
Kufuneka sazi ukuba ukunciphisa umzimba ngempilo kufuneka sifunde ukutya kakuhle kwaye sitshintshe indlela esitya ngayo.
Iingcebiso zokulahla i-3 kilos ngokulula
Nazi izikhokelo kunye neengcebiso onokuthi uzilandele ukufezekisa ilahleko esempilweni yeekhilo ezi-3.
Iprotein
- Yazisa ngakumbi ngeprotein kwisidlo ngasinye sosuku. Iiprotheni zinamandla amakhulu okuhluthisa kwaye zinceda izihlunu zingalahli ivolumu.
- Iiproteni kufuneka zitshintshwe ngokuxhomekeke kwimvelaphi, kufuneka sisebenzise iprotein yemvelaphi yezilwanyana kunye nemvelaphi yemifuno.
- Khetha iturkey okanye inkukhu njengeprotein yezilwanyana kwaye uphephe ukugqitha kwenyama ebomvu.
- Kwimeko intlanzi, khetha iintlobo eziluhlaza okwesibhakabhaka ezifana nesalmon, isardadi okanye ityhuna.
Iziqhamo zeCitric
Enye yamahlakani ekufuneka uyiqwalasele sisiqhamo se-citrus, bayonyusa amanqanaba akho eevithamini kunye nee-antioxidants.
- El lemon, kufuneka ube ngumlingani wakho omkhulu, ungongeza kwiisaladi, iziselo, i-smoothies ukukunceda ukunciphisa umzimba.
- Khetha uphayinaphu weswekile okanye ijusi yeziqhamo Ukuthatha kusasa, uya kuziva uhluthi kwaye izinto zalo ziyanceda ekupheliseni amafutha aqokelelweyo emzimbeni.
Ulwelo
Kufuneka uhlale uphilile ngamanzi, Kubaluleke kakhulu ukusela iilitha ezimbini zamanzi ngosuku ukuphelisa ityhefu emzimbeni, kuyanceda izintso kwimisebenzi yabo kwaye, ukusela amanzi kuyanelisa ukutya kwethu.
Amanzi Kufuneka usoloko usisebenzisa njengendawo efudumeleyo kunengqelea, musa ukusela amanzi abandayo kuba isisu siya kubandezeleka ngakumbi.
Ukuba ungomnye wabo bantu bakufumanisa kunzima ukusela iilitha ezimbini zamanzi, ungathatha ukumiliselwa ngaphandle kweswekile, amanzi ecoconut okanye ukongeza imifuno emanzini ukuze inike incasa.
Kuphephe ukutya okukhawulezayo
Nangona kuvakala kucacile, abantu abaninzi abakwazi okanye abayiqondi ncam into yokutya okukhawulezayo. Ukutya okwenziweyo kugcwele amafutha kunye neeswekile ezingeyomfuneko, ayizizo iimveliso ezisondlayo, kwaye zizele ziikhalori ezingenanto.
Kuphephe cookies, iichips, iilekese, iikeyiki mveliso, marzipan, nougat, iitshokholethi, njl Uninzi lwezitya zepasta esele zilungile, iimveliso ezineshizi, umgubo ocoliweyo okanye iinkozo zeshishini.
Kuya kufuneka sijonge eyona ndlela isempilweni, kule meko, ingqolowa epheleleyo, iimveliso ezinencasa kunye nazo stevia, pheka ekhaya, khetha imifuno kunye nemidumba.
Kuphephe ukutya utywala
Ngeli xesha ufuna ukunciphisa umzimba, de ukufezekise, kufuneka uyeke ukusela iziselo ezinxilisayo, baneswekile kunye neekhalori ezingazukufaka galelo.
Nokuba kunjalo ubhiya, iwayini okanye idityanisiwe, ekwaxutywa neziselo ezinencasa ezineswekile.
Ukulala iiyure eziyi-8
Ukuphumla kubaluleke kakhulu ekunciphiseni ubunzima bomzimba, umzimba kufuneka ubuye kwakhona kwimisebenzi yemihla ngemihla ukuze ube namandla ngokwaneleyo ngosuku olulandelayo ukuze ukwazi ukwenza yonke imisebenzi yakho ngokuchanekileyo.
Ukungalali kunokubangela ukugcinwa kwamanzi, ukungalali kuchaphazela imeko yethu kwaye iya kusenza sithambekele ngakumbi kwizifo kuba iindlela zethu zokukhusela ziya kuba zincinci.
Njengokuba ubona, Ingcebiso esiyiphawulayo apha isengqiqweni kakhulu, Nangona kunjalo, bambalwa abantu abayithatha ngokungathí sina kwaye ngenxa yesi sizathu, abakwazi ukuphulukana noko bakulindeleyo.
Ukuphulukana neekhilogram ezintathu Kufuneka ube namandla, ngokungathi sifuna ukuphulukana nesinye okanye amashumi amabini. Zibeke ezandleni zeengcali ukuze zikwazi ukukucebisa, imeko nganye yahlukile kwaye mhlawumbi ezinye izikhokelo zabanye abantu ezenzela abanye azifaneleki.