Imithetho emibili eyenza ukulahlekelwa kwesisindo kwenzeke
Ochwepheshe bezokudla ngokuvamile abaphakamisi ukuthi uzame ukuncipha ngesonto. Kodwa ake sibhekane nakho, sonke sinezikhathi ezikhethekile lapho sidinga ukulahlekelwa isisindo masinyane futhi sizokwenza cishe nganoma yini enganciphisa ngokushesha. Ngakho-ke uma uzimisele kakhulu ngesonto elilodwa lokulahlekelwa kwesisindo, lezi izinyathelo ezimbili ongazithatha ukuze ushintshe ukudla kwakho kanye nomsebenzi wakho wansuku zonke ukuze ulahlekelwe isisindo esisheshayo.
Yehlisa isisindo ngeviki: Uhlelo lwezinyathelo ezimbili
Ulungele ukuhlalisa phansi kwezinsuku eziyisikhombisa? Lolu hlelo alulula, kodwa lulula. Kudinga ukugxila kwe-laser-sharp and commitment-clad commitment. Kodwa akudingi amaphilisi okudla okukhethekile, izithako ezibiza kakhulu, noma uhlelo oluyingozi lokuzivocavoca. Kuyinto evamile ukulahlekelwa isisindo-supercharged.
Isinyathelo sokuqala: Shintsha Ukudla Kwakho Izinsuku Eziyisikhombisa
Ezinsukwini eziyisikhombisa nje, awunaso isikhathi sokubala amakholori, kanye ne-micronutrients yokulinganisela ukuphatha ibhalansi yakho yamandla . Lokho yizinyathelo ongayithatha ukuze wenze izinguquko ezihlala njalo emzimbeni wakho . Kunalokho, thatha indlela elula futhi ususe lezi zinto ezimbalwa ekudleni kwakho izinsuku eziyisikhombisa.
- Izimpahla ezibhasiwe. Ngeviki lonke ungadli noma yimaphi ama-sweet baked baked goods. Lokhu kusho ukuthi awudli ikhekhe, amakhukhi, amakhekhe, ama-muffins, isinkwa, noma ama-bagels. Kumele udlulise ukudla kokudla okusawoti okusawoti njengama-pretzels, ama-chips abhakiwe noma ama-tortilla. Unayo izinyo elimnandi? Yidla isithelo esisodwa sezithelo ezintsha . Uma udinga okuthile okuchotshozayo, thola ezinye izigqoko ezimbi.
- Ukudla okuthosiwe. Ukudla okuthosiwe kuphezulu khalori futhi kukhishwa usawoti. Ngakho-ke ungadli inhlanzi, izinkukhu noma inyama edlalwa noma ethosiwe. Lokhu kusho ukuthi ngeke udle noma yiziphi izinambuzane zezinkukhu, amafries aseFrance, amazambane amazambane, amaqebelengwane ahlambulukile noma ahlosiwe. Khumbula ukuthi imikhiqizo eminingi efriziwe (efana namafriji amaFrize ama-frozen) asethosiwe ngaphambi kokuba iqhwa, ngakho-ke nalabo abakhona ohlwini oluvinjelwe.
- Ama-Sauces futhi asakazeka . Yidla amaprotheni aphilile (njengenkukhu, amaqanda, inhlanzi, ingulube, noma inyama yenkomo ephilile) egoqwe ngaphandle kwamafutha futhi mahhala amasoso futhi usakazeka. Eziningi zazo zikhuthaza ukudla kwekhalori kwesidlo sakho ngamakhulu ama-khalori. Futhi ukudla isidlo sakho ngaphandle kwabo kulula kunalokho ongakucabanga.
- Iziphuzo eziphezulu zekhalori. Iziphuzo eziphuziziwe zigcwele ama-kilojoule. Phuza amanzi kuleli sonto futhi ugweme yonke i-alcoho l (iwayini, ubhiya, ne-cocktails), ijusi, iziphuzo zezemidlalo, amathisayi afudumele , iziphuzo eziphuzwayo zekhofi, i-soda, namanzi athandekayo okuthengisa (izinto ezinjengamavithamini amanzi). Ungenza amanzi anambithekile ekhaya uma ungathandi amanzi alula. Hlala u-hydrated, kodwa gwema iziphuzo ezenza uzuze umzimba.
Isinyathelo Sesibili: Ukwandisa Ukuhamba Kwansuku zonke Kweviki Elilodwa
Ezinsukwini eziyisikhombisa, awunaso isikhathi sokufaka isimiso sesisindo sokulahlekelwa kwesisindo . Futhi uma uzama ukwenza umsebenzi wokushisa amafutha we-hardcore ngaphandle kokuhlangenwe nakho okudlule, ungazilimaza kalula. Ngakho uma ufuna ukunciphisa isisindo ngesonto, uzokwandisa izinyathelo zakho ngosuku ukuze ushise amakholori amaningi.
Uma okwamanje uvivinya umzimba, qhubeka usebenza ngokujwayelekile futhi wengeze izinyathelo ezingafika ku-10 000 ngosuku . Uma ungasebenzisi lutho, faka izinyathelo ezingu-10 000 ezenzweni zakho zansuku zonke.
Ufuna amaphuzu ebhonasi? Bona ukuthi ungakwazi yini ukwandisa inombolo ukuya ku-15,000 noma ngisho nezinyathelo ezingu-20,000 ngosuku. Sebenzisa i-monitor yomsebenzi noma uhlelo lokusebenza olulanda ukukala izinyathelo zakho ngosuku.
Kungase kubonakale sengathi uqedela izinyathelo ezingu-10,000 noma ezingu-20,000 ngosuku kakhulu, kodwa uma uthola i-hang yayo, uzozizwa uqiniseka kakhulu. Zama ukuphula izinyathelo zibe zingxenyeni ezincane. Isibonelo, izisebenzi eziningi ze-ofisi zithatha ama-breaks njalo ihora ukuze zihambe kancane, zinezela izinyathelo ezingamakhulu amaningana ngosuku. Ungaphinde uhambe ukuhamba isikhathi eside ekuseni, ngesikhathi sokuphumula kwekhefu ehhovisi, nangemva kwesikhathi sokudla noma ngaphambi kokulala.
Uma uhamba imizuzu engu-30 noma ngaphezulu, ungafinyelela kalula umgomo wakho wesinyathelo.
Izwi elivela
Uma ulandela lezi zinyathelo ezimbili futhi ungenzi ezinye izinguquko kumkhuba wakho ojwayelekile (ungadli okuningi ngoba uhamba ngaphezulu) kufanele ukwazi ukulahlekelwa isisindo ngesonto. Kodwa khumbula ukuthi ngaphandle kokuba wenze izinguquko unomphela endleleni yakho yokuphila, ukulahlekelwa isisindo ngeke kwenzeke. Uma usulungele ukunciphisa umzimba, thatha ihora elilodwa nje ukusetha uhlelo oluqinile lokulahlekelwa isisindo eside ukuze uthole umzimba ongcono ohlala njalo.