I-Leggy "encane" - izinga lobuhle besikhathi sethu. Akumangalisi ukuthi amantombazane amaningi ahlukumezeka ukuvumelanisa nezithombe zamaphephandaba, futhi ngenxa yalokhu bafuna izindlela zokwenza imilenze yabo ibe mncane futhi ibe mncane. Nokho, kulokhu konke konke akulula njengokubonakala kubona kuqala.
Indlela yokwenza imilenze ibe mncane?
Okokuqala, qaphela uhlobo lomzimba wakho. Uma ngokwemvelo unamathambo aphezulu, ngeke ukwazi ukufeza umlenze omncane omncane. Noma kunjalo, ungakwazi njalo ukuthuthukisa isimo semilenze yakho, normalizing isisindo kanye nokuzivocavoca umzimba. Uma kwenzeka isimo sisekela, futhi usanda kufinyeleleka, kuyoba lula ukulwa nobuhle. Into eyinhloko okufanelekile ukwamukela ukuthi akukho ukuzivocavoca okuzoshintsha umthethosisekelo wakho wemvelo.
Indlela yokwenza imilenze encane ekhaya?
Namuhla, ochwepheshe bayavumelana ngokuqiniseka ngombono wokuthi akunakwenzeka ukuthi izindawo zithinte amafutha. Awukwazi ukunquma ukuthi uzobuya yini esifubeni sakho noma ezinqulwini zakho, futhi ungakhethi indawo lapho ukulahlekelwa kwesisindo kuqala khona. Lokhu kunquma uhlobo lwakho lwesibalo kanye nesimo esinqunyiwe. Ngakho-ke, kunoma iyiphi ingxenye yomzimba awufuni ukunciphisa umzimba, indlela iyoba efanayo - ukudla okunempilo nokuzivocavoca.
Ngokuzivocavoca wedwa, awukwazi ukufeza imilenze emincane, ngoba ukuncipha kwamafutha omzimba kuqala njalo ngokuthi uqala ukudla ama-khalori ambalwa ngosuku kunokujwayelekile.
Ukwakha ukudla kokunciphisa umzimba kunzima kakhulu:
- Qinisekisa ukuba nidla ukudla kwasekuseni - lesi sidlo kufanele sibe sesinye sezidakamizwa. Kumele kufake amaprotheni namafutha, kanye nama-carbohydrate eyinkimbinkimbi, ngakho-ke okukhethwa kukho okungcono kakhulu - ingxenye encane ye-porridge, iqanda kanye nesaladi yemifino enesipuni samafutha.
- Ngaphambi kokudla ukudla, kuyadingeka ukuhlela isiphuzo - isibonelo, ingilazi yogurt kanye ne-apula.
- Ukudla kufanele kube okugcwele, kanye nesidlo sasekuseni. Faka kuwo ukukhonza inyama noma inhlanzi, ukuhlobisa okusanhlamvu kanye nesaladi yemifino.
- Ukuze uthole isiphuzo, kungcono ukuphuza ingilazi yetiyi engenayo i-sweet nge ucezu ushizi.
- Njengesidlo sakusihlwa, khetha inyama enomzimba nemifino - isibonelo, isobho noma isaladi.
Ukudla kanjalo, uzoqala ukulahlekelwa isisindo kusukela ngesonto lokuqala. Into ebaluleke kakhulu ukunamathela kulokudla njalo, ungazivumeli ukuba uphumule futhi ube nekhekhe. Emasontweni ambalwa uzothola lolu hlelo futhi uzokwazi ukulawula kalula isisindo. Ungadla uma nje ufuna, uze uthole imiphumela efanele, ngoba ukudla okunjalo kuhlangabezana nemigomo yokudla okunempilo.
Indlela yokwenza imilenze emincane ngesonto?
Umzimba uvuselelwa kancane kancane ngendlela entsha, futhi ngesonto ngisho nokudla okunempilo nokuqeqeshwa okuvamile, awunakwenzeka ukufeza imiphumela ebalulekile. Bheka izinto ngokuyiqiniso: ukuthola umzimba omuhle ngempela udinga amasonto nezinyanga, futhi akuyona inkinga yezinsuku.
Ukudla ngokulandela uhlelo oluhlongozwayo nokuzivocavoca njalo, ungakwazi ukunciphisa isisindo ngo-3-5 kg ngenyanga, futhi unciphise ivolumu yomzimba ngo-5-10 cm esikhathini esifanayo.
Indlela yokwenza imilenze ibe mncane - izitho zokuzivivinya
Embuzweni wokuthi maduzane ukwenza imilenze encane kangakanani, indawo yokuqala ithinteka ekudleni, noma kunjalo
- njalo uhlela abagijimi - qalisa imizuzu engu-10 ngosuku bese uqedela isikhathi kuze kufike kumaminithi angu-30;
- yenza ukuhlaselwa okuvamile ngezigaba ezintathu zezikhathi ezingu-15 ngezinyawo;
- Ukuze uthuthukise ukuma kwe-shin, thatha ama-dumbbells uphakamise ngezinzwane zakho ngejubane elikhulu lomzuzu;
- eme phezu kwazo zonke ezine, uthathe umlenze owodwa oqondile futhi uwenze uphendule umzuzu, bese ushintsha imilenze yakho; khona-ke yenza enye indlela, kodwa hhayi ngomlenze oqondile, kodwa uguqe ngamadolo ngombono wama degree angu-90.
Ubuhle kudinga ukuzidela, futhi uma unquma ngempela ukuzithatha, kubalulekile ukubheka izinto ngokucophelela. Ukwenza isethi yokuzivocavoca nsuku zonke ngokuhambisana nokudla okunempilo, uzothola ngokushesha lokho okufunayo.