Kungani abanye abantu befuna ukuzuza esikhundleni sokulahlekelwa
Ngenkathi abantu abaningi behluleka ukulahlekelwa isisindo, kunabantu abaningi laphaya abahlukumezayo ukuze bathole isisindo. Uma ufuna ukuthola imisipha, ungase ube nenkinga ukulwa nokwenza izakhi zakho zofuzo kodwa, kukhona ongakwenza ngakho.
Kungani Ngikhathazekile Kangaka?
Nakuba abanye bengakubheka ngomona, ungase uzizwe ukhungathekile ukuthi awukwazi ukubonakala unesisindo.
Ngakho kwenzekani? Isizathu esiyinhloko yi-metabolism yakho, ephakeme kunomuntu ojwayelekile futhi okuwumkhiqizo we-genetic makeup yakho. Sonke sinqunyelwe, ngezinga elithile, yizifo zethu zofuzo, kodwa lokho akusho ukuthi awukwazi ukushintsha umzimba wakho.
Ukuthola isisindo kuthatha isilinganiso esifanayo sokugxila nokulungiselela njengokunciphisa umzimba. Amanye amaqiniso abalulekile mayelana nokuthola isisindo:
- Awukwazi ukuthola imisipha ngaphandle kokuthola amanye amafutha .
- Azikho ukudla okomlingo, ama-powders, noma amaphilisi azokuvumela ukuba uthole imisipha futhi ulahlekelwe amafutha ngesikhathi esifanayo. Abanye abantu bangenza lokhu ngokwemvelo (futhi, izakhi zofuzo), kodwa iningi lizozuza amanye amafutha kanye nesisipha
- Umzimba wakho uhlukile kakhulu kumakhi womzimba-uzama ukuthola inqwaba ukuze ubukeke njengabo hhayi umqondo omuhle kakhulu. Zinezicucu ezihlukahlukene zemisipha kunokuba wena nabanye bangase bathole usizo oluncane ezintweni ezingekho emthethweni.
- Uma ungumusha osemusha, uzoba nesikhathi esinzima ukushintsha umzimba wakho ngokumangalisayo. Ishintsha njalo, futhi izoshintsha nakakhulu njengoba iminyaka idlula.
- Ukuthola isisindo kudinga ukudla okuningi nokuphakamisa okuningi. Umsindo ulula, akunjalo?
Uma usulungele ukuqala, kuzodingeka wenze umsebenzi omncane ekudleni kwakho kanye nokuqeqeshwa kwesisindo . Nansi indlela yokudla nokuzivocavoca ukuthola insimu.
Ama-calories, ama-calories, ama-calories
Ukuthola imisipha kudinga ukuba udle amakholori amaningi kunokushisa.
Kulabo abanezibalo eziphezulu , lokho kungase kubonakale kungenakwenzeka, kepha uma uzama ezimbalwa zalezi zici, uzothola ukuthi ukwengeza amakhalori ngosuku lwakho kulula kunalokho ucabanga:
- Khetha ukudla okunekhalori, i-bagels, ama-biscuits, i-avocados, iminqumo, ummbila, inyama, amantongomane, ibhotela le-peanut , ubisi, i-yogurt kanye noshizi.
- Engeza amakholori engeziwe ekudleni kwakho ngokusebenzisa ubisi esikhundleni samanzi wezisobho, amasoso, kanye noshukela oshisayo.
- Fafaza ubisi oluyimpuphu ube yi-casseroles.
- Engeza ukudla okunekhalori (njenge-avocado, ushizi, nokugqoka) kuma-sandwich nama-salads
- Hlanganisa ubhontshisi, inyama, noma ushizi ube yi-pasta noma izitsha zangasese
- Snack on yogurt, shakes, crackers bese ugofa
- Gcina idayari yokudla kweviki noma ngaphezulu ukuze uthole umqondo walokho okudlayo nokuthi ungayengeza yini amanye ama-khalori.
Ubuqili ukwengeza ama-khalori ngaphandle kokungeza amafutha amaningi amaningi . Ungabuye ucabange ukuhlahlela ama-smoothies noma ukushintshwa kokudla kuthuthumela phakathi kokudla.
Phakamisa, Phakamisa, Phakamisa
Uma uthola amakholori akho ngaphansi kokulawula, udinga ukuqala ukuphakamisa izinsimbi. Lokhu kuzokusiza uthole imisipha eminingi futhi usize ukuncipha inani lemali oyitholayo (nakuba kufanele ulindele ukuthola amanye amafutha). Abantu abazama ukuthola imisipha kufanele:
- Phakamisa inzima. Lokhu kusho ukuphakamisa isisindo esanele ukuthi ungakwazi kuphela ukuqedela cishe 6-8 ukuphindaphinda kokusebenza ngamunye. Ukugcina kabusha okumbalwa kufanele kube nzima-okugcina kufanele kube nzima kakhulu, kodwa akunakwenzeka.
- Unesikhathi eside sokutakula phakathi kwamaqoqo
- Unezinsuku eziningi zokutakula phakathi kokusebenza
- Sebenzisa ama-spotters ukuze ugweme ukulimala
- Qhubeka ne-cardio, kodwa uyigcine ezingeni lesondlo-ezungeze izinsuku ezingu-2-3 ze-cardio ngesonto ukugcina inhliziyo yakho ifane
- Qala ngohlelo olugcwele lomzimba 2-3 izinsuku zokungahambisani neviki, uma uqala. Vumela umzimba wakho amasonto ambalwa ukuthi ujwayele ukuphakamisa izisindo ngaphambi kokubhekana nemigomo eminingi.