Uma sicabanga ukuthi kukhona njalo isikhathi esincane sokunciphisa umzimba, kubalulekile ukulahlekelwa isisindo ekuqinisekiseni, izindlela eziphumelelayo ezingasoze zinikeza. Sine uhlu lwamathuluzi azoba impendulo yakho eqondile futhi engaphenduli embuzweni wokuthi ungayinciphisa kanjani amasonto amabili.
Khohlwa ngosawoti
Uma sidla usawoti, ihlangana namanzi futhi iyayibopha emakhazeni alo usawoti. Usawoti, ngamanye amazwi, ubambezela uketshezi emzimbeni, futhi uma umuntu eqala ukulahlekelwa isisindo, uketshezi kuyinto yokuqala elahlekelwayo. Abanye bethu baye baqoqa uketshezi oluncane olungaphansi kwesisu olulahlekelwa yilokho, akudingeki ukhathazeke ngamafutha, ngoba sonke isisindo sakho esiningi sinamanzi .
Ngakho-ke, ukuze sinciphise isisindo ngokushesha emavikini amabili sinqaba usawoti kunoma yiziphi izinhlobo:
- Ukudla akusiwo usawoti;
- ukusawoti nosawoti angadli;
- ukhohlwa mayelana nokugqoka amakhemikhali, imayonnaise, amathispusi nama-sauces, ezinsukwini zokulahlekelwa kwesisindo uvumelekile ukwengeza ukunambitheka kwakho kuphela ngeviniga ye-balsamic nejamu lemon.
Amanzi
Ukuze umzimba uqede amanzi ngononembeza ohlanzekile, kudingeka "sinikeze" ngokushelelayo nangomusa. Ukuphuza 2 amalitha amanzi ngosuku, lokhu kuzosiza hhayi ukususa kuphela uketshezi, kodwa futhi nemikhiqizo yokuwohloka kwamafutha namaprotheni, okuqiniseke ukuthi uzothola.
Dala ukungaphumeleli
Uma, emva kwalokhu ngenhla, ngosawoti, usazibuza ukuthi ungayinciphisa kanjani emasontweni ambalwa, sikukwazisa ukuba udale ukungabi namakhalori. Ukuze ulahlekelwe isisindo, kubaluleke kakhulu ukuthi udle okungaphansi kokusebenzisa kwakho, noma uchithe okungaphezulu kokudla kwakho. Kulesi sixhumanisi esiyikhethayo:
- noma sinciphisa ukudla kwakho ku-1200 kcal ngosuku;
- noma siqala ukuzibandakanya ezemidlalo futhi sizivumele 1500 - 1600 kcal.
Ukuphela kokuba nesibindi sokuya ekupheleni ngaphandle kokuzikhohlisa futhi "izinsuku zokudla", kungenzeka ngempela ukuba ukhule kancane kancane isikhathi esifushane. Akekho oyokusiza uma uthatha umzimba wakho nempilo yakho ngezandla zakho.