Ungashesha kanjani ukuthola isisindo sentombazane ezacile nomfana ekhaya

Abantu baphikisana ngokungapheli nokukhuluphala ngokweqile. Kunezeluleko namasu amaningi ngesihloko sokunciphisa umzimba. Kunolwazi oluncane kakhulu lokuthi ungathola kanjani isisindo kumfana nentombazane ezacile. Ngizolunaka kancane lolu daba.

Nawa amanye amathiphu awusizo wokuthola isisindo somzimba ekhaya.

1. Lungisa indlela odla ngayo. Yidla "ukuhlehla okuguqukayo" kokwanda kokudla kwekhalori ukuze uzuze isisindo.
2. Lokhu akusho ukuthi kufanele usebenzise kabi ukudla okunamafutha futhi ubuke i-TV usuku lonke uphethe iphakethe lamachips ezandleni zakho. Yidla ukudla okunempilo ngokwandisa usayizi wesabelo sakho.
3. Khetha ukudla okunama-calories amaningi. Uma uphuza ubisi, uluthenge ngamafutha ayi-3.5-6%.
4. Ukuze uthole ukudla kwasekuseni, pheka iphalishi obisini nakwibhotela.
5. Ukuze uzuze isisindo, faka ufulawa, okuthosiwe nokudla okubhakiwe ekudleni kwakho.
6. Yidla izithelo eziningi. Amapentshisi, ubhanana, amabhilikosi azokwenza. Thatha ukudla okulula okuncane phakathi kokudla. Bazojabula futhi bakhokhise umzimba ngamandla.
7. Ngabe unentshisekelo yokuthola isisindo semisipha, hhayi ukukhulisa isisu sebhiya? Iya ejimini. Uhlelo olulungile lokuzivocavoca, izikhathi eziningana ngeviki, lungakusiza ukuthi uthole amakhilogremu ambalwa wezicubu zomzimba.

Ukhiye wokuzuza ngokushesha isisindo ukudla okunama-kilojoule amaningi, indlela yokuphila enempilo, ukuzivocavoca amandla nokulala okunempilo.

Izeluleko ezi-7 zokwenza isisindo sendoda ekhaya

Abesilisa bathola isisindo ngokwakha imisipha. Lokhu akulula ukukwenza. Okokuqala, thintana nodokotela, ngoba ukuguqulwa kwendlela yokuphila kungadala imiphumela emibi.

1. Izinto eziyinhloko zokwakha amaprotheni. Khulisa isisindo somzimba kuzovela ukubamba ukusetshenziswa kokudla kwamaprotheni. Kukhona amaprotheni amaningi enyameni, inhlanzi, imifino, imikhiqizo yobisi, amaqanda.
2. Ukuze uzuze isisindo, udinga amandla, akhiwa emzimbeni kusuka kuma-carbohydrate. Ama-carbohydrate alula akhulisa amafutha omzimba, atholakala kushukela, u-ayisikhilimu, amaswidi.
3. Ukukhula kwesisindo semisipha kunikezwa ama-carbohydrate ayinkimbinkimbi atholakala emifino nasezinhlamvwini. Faka ukudla okufanayo ekudleni kwakho.
4. Uma umzimba ungasebenzi kahle, kuzofanela ukhohlwe ngokwanda kwesisindo somzimba. Umsebenzi wawo ohlelwe kahle uxhomeke enanini lama-microelements namavithamini asetshenziswa obisini, imifino, izithelo nasenyameni.
5. Umsebenzi ojwayelekile womzimba awunakwenzeka ngaphandle kwamafutha. Izazi zokudla zincoma uwoyela wemifino, imikhiqizo yobisi, nezinhlanzi zasolwandle. Kungcono ukwenqaba inyama enamafutha.
6. Ukuqeqeshwa okunamandla kuzokusiza ukhuluphele ngokushesha. Kungcono ukusebenzisa izinsizakalo zomqeqeshi oqeqeshiwe ukwenza uhlelo. Vocavoca umzimba okungenani kathathu ngesonto. Yakha umthwalo kancane kancane.
7. Phumuza umzimba wakho njalo emva kokuzivocavoca. Ungazivocavoci nsuku zonke. Lala cishe amahora ayisishiyagalombili ngosuku.

Amathiphu Wevidiyo

Izindlela eziphumelelayo zokuthola isisindo sentombazane ezacile

Cishe wonke amantombazane, aphupha ngomuntu omncane, anentshisekelo ezindleleni zokubhekana namakhilogremu athe xaxa. Abanye, ngokuphambene nalokho, bafuna ukuzuza amakhilogremu ambalwa.

Nginikela umyalo oqinisekisiwe.

1. Qala ukudla okuningi. Faka isinkwa esimhlophe, amaswidi, imikhiqizo kafulawa, amazambane noju ekudleni kwakho. Ungakhohlwa ngokudla kwamaprotheni - amaqanda, inhlanzi, inyama.
2. Phuza ingilazi yejusi esanda kufinywa ngaphambi kokudla. Phuza isilinganiso samalitha angu-2,5 ketshezi usuku lonke.
3. Iya ejimini noma usebenze umzimba wakho ekhaya.
4. Yidla cishe izikhathi ezi-5. Yiba nokudla okulula phakathi kwesidlo sasekuseni, sasemini nesasebusuku.
5. Ukuhlafune kahle ukudla, phumula kancane emva kokudla ukuze umzimba ukwamukele ukudla. Thenga i-vitamin complex ekhemisi.
6. Khulisa usayizi wesabelo, engeza izitsha ezintsha. Uma udle iphalishi elijwayelekile ngesidlo sasekuseni, yenza futhi isangweji lesoseji. Ngokuhamba kwesikhathi, umzimba wowesifazane uzojwayela izingxenye ezengeziwe.
7. Imikhuba emibi inciphisa umzimba wakho. Dela utshwala nogwayi. Kwesinye isikhathi ungazitika ngotshwala obungewona utshwala.
8. Ingcindezi ishisa ama-calories. Uma ufuna ngempela ukufaka isisindo, lahla ingcindezi nemizwa emibi.
9. Naka ngokukhethekile ukulala. Lala okungenani amahora angu-8.
10. Bona isazi sokudla ukuze uthole usizo. Uzokwenza imenyu ekhethekile yokuthola isisindo.

Izincomo zevidiyo

Ngabe ungathola isisindo ngesonto?

Abantu abaningi bayamangala lapho bezwa ukuthi othile ufuna ukukhuluphala. Akukho okumangazayo. Isibonelo, abanye abasubathi kufanele bakhuluphale ukuze bancintisane.

Izincomo ezijwayelekile

1. Nciphisa umsebenzi ukwandisa isisindo nokonga amandla. Ngomsebenzi wengqondo ngokomzimba nangamandla, ama-calories asetshenziswa ngokushesha.
2. Uma ungeke ucabange impilo ngaphandle kwezemidlalo, nciphisa inani lokuqeqeshwa. Uma wenze izikhathi ezi-4 ngeviki, nciphisa inani lamakilasi libe kathathu.
3. Qeqesha kuphela amaqembu emisipha aphambili. Okwesikhashana, ukugxuma nokuzivocavoca nge-aerobic kuzofanela ukukhohlwa, kudinga amandla amaningi.

Ukudla okunomsoco

1. Qinisa umsoco wakho ngokunikeza okuncamelayo kokudla kwamaprotheni. Imikhiqizo yobisi kanye nezitsha zenyama kuzoba "uphethiloli" omuhle womzimba.
2. Hlukanisa izidlo zakho zibe yizidlo ezi-5 ngama-snacks amancane.
3. Ukudla kwasekuseni, yidla iphalishi elinobisi namasemishi. Ngesidlo sasemini - ipuleti le-borscht ecebile, inyama encane ebilisiwe noma ama-cutlets ambalwa namazambane abondiwe. Yenza inkukhu ebhakiwe ne-pasta ngesidlo sakusihlwa.
4. Faka ubisi noma ushizi ogayiwe ukukhulisa okuqukethwe kwekhalori lokudla okunama-kilojoule amancane. Amasaladi wesizini anokhilimu omuncu onamafutha.
5. Ukuze uthole isidlo santambama, i-cottage shizi ene-yogurt, ubisi olubilisiwe noma ama-sandwich afanelekile. Ungadla ama-jerky, amantongomane, noma ama-protein bar.
6. Ukudla ngokweqile akunconyiwe. Lokhu kuzosiza isisu sakho ukusingatha ukucindezeleka.
7. Ungadli ebusuku. Yidla amahora amabili ngaphambi kokulala. Ngaphandle kwalokho, amakhilogremu atholakele azoba amafutha, okungelula ukuwasusa.

Isihluthulelo sesixazululo esiyimpumelelo enkingeni ukudla okunempilo nokunempilo, ukuphumula okwengeziwe nokucindezeleka okunengqondo.

Amathiphu wokuthola isisindo ngesikhathi esifushane ngangokunokwenzeka

Ukwenza ngcono ngaphandle kokudla okunzima kuyinkinga enkulu. Kepha akuwona wonke umuntu ongashintsha ngokukhululekile ukudla okuhlanu ngosuku, edla kuphela amasobho, ama-cutlets, iphalishi lobisi namasamishi.

Izazi zokudla okunempilo zincoma ukuhlanganisa ukudla okunempilo nokuvivinya umzimba - ukuqeqeshwa kwamandla kugxile ekukhuleni kwemisipha.

1. Ukuzivocavoca umzimba nokunezela ukuze wandise isisindo. Vakashela umqeqeshi wokuzivocavoca umzimba bese uhlanganisa uhlelo lokuqeqesha nokondleka kwezemidlalo.
2. Namathela ohlelweni lokudla okufanele. Yidla ukudla kwe-carbs bese uphuza ingilazi yamaprotheni shake ihora ngaphambi kokuzivocavoca.
3. Yidla iyogathi emnandi noma ubhanana ambalwa ngemuva kokuzivocavoca umzimba. Ngakho gcwalisa izitolo zakho ze-glycogen. Isigamu sehora ngemuva kokuzivocavoca, kunconywa ukuba udle ukudla kwamaprotheni.
4. Qiniseka ukuthi ubala amakhalori. Isisindo somzimba sizokwanda uma udla ama-calories amaningi nsuku zonke.
5. Lapho ubala, bhekela amandla asetshenzisiwe ekuqeqesheni ejimini, ukulungiselela izivivinyo, umsebenzi wasendlini, njalonjalo. Akunasidingo sokubala ngokunemba okuphelele. Bhala phansi imisebenzi yakho enamandla kakhulu.
6. Uma singekho isikhathi sejimu, futhi umcabango wesisindo esijwayelekile awusuki, yidla kakhulu bese uhamba kancane. Ngesikhathi esifanayo, awudingi ukumunca amakhilogremu okudla okuthosiwe nokunamafutha, amaswidi, ukhukhamba kanye nenyama ebhemayo. Yidla ukudla okunomsoco futhi okuphelele.
7. Lala isilinganiso samahora ayisishiyagalombili ngosuku.
8. Imvamisa, abantu abacindezelekayo nabanovalo abakwazi ukukhuluphala. Zama ukuthola ukuthula kwengqondo. Ukuhamba nge-yoga kuzosiza ngalokhu.

Uma imbangela yokuba mncane ngokweqile kuwuhlobo oluthile lwesifo, kuzodingeka uvakashele udokotela, uhlolwe futhi wenze inkambo yokwelashwa, bese uzama ukukhulisa isisindo somzimba.