Ukuze ulahlekelwe isisindo kubalulekile kunzima, ingqondo, umzimba nomoya. Ukuze zonke izingqamuzana zomzimba wakho zikwazi ukuthi udinga ngempela ukukhipha konke okwedlulele - ikakhulukazi amafutha. Kulesi simo, kubaluleke kakhulu ukuthi umzimba awutholi ukucindezeleka lapho ulahlekelwa isisindo - ngoba ukucindezeleka kuyisignali esemqoka ekuqaleni kokuqoqa isisindo (okusidingi nje kuphela).
Ngakho-ke, ucabangela zonke lezi zici, ungenza uhlelo oluhle ngempela lokulahlekelwa isisindo inyanga noma ngaphezulu, kodwa kungcono ukuqala ngezinsuku ezingu-30 kuphela. Kuphela kubaluleke kakhulu ukuthi ungabi nobuvila futhi usebenzise isikhathi esifanele nokunakwa ekuhleleni uhlelo lokulwa nokukhuluphala ngokweqile - bese ukwephula imithetho kuyoba kubi kakhulu.
Ukubhala uhlelo
Njengoba kulindelwe, uhlelo oluphelele lokulahlekelwa isisindo alukwazi ukuqukethe ukudla kwe-banal. Sidinga ukubandakanya kule nqubo nokuqeqeshwa, okungeke kusize nje ukwakha imisipha, kodwa futhi kusize ukugwema isici sokuphuza isisindo sokucindezeleka. Udinga ukuqala ukuqeqeshwa kusukela ngesonto lesibili lokudla, okokuqala imizuzu engu-30, bese kancane kancane uthatha izifundo kuze kube ihora.
Dala uhlelo:
- Kumelwe sinqume isisindo sethu esihle futhi sibone ukuthi sinamakhilogremu angaphezulu.
- Sizobala inani lamakhalori ngosuku, oluhambisana nezidingo zethu emafutheni, amaprotheni, ama-carbohydrate, futhi ucabange izinga lezenzo.
- Senza isidlo seviki.
- Senza uhlelo lokuqeqesha.
Ngakho-ke, uhlelo lohlelo oluncane lwezinsuku ezingu-30 lulungele, luhlala luzopenda konke.
Ideal and overight
Kukhona ifomu elula futhi elula yokubala isisindo esihle:
- ukuphakama ngo-cm-110 = isisindo esihle;
- isisindo esiningi sibalwa ngisho lula - kusukela manje sisusa isisindo esihle.
Inani le-caloric
Njengoba sibheka uhlelo lokudla oluphumelelayo, ukudlala ikhalori kufanele kubalwe futhi kubonwe ngokunembile, ngaphandle kokwedlulela futhi ngaphandle kokuntuleka.
Lapha kunzima kakhulu - sikhetha ngobudala:
- kuze kube yiminyaka engu-29 - (0,062 × isisindo) +2,036) × 239;
- kuze kube yiminyaka engama-60 - (0,034 × isisindo) +3,538) × 239;
- kusukela eminyakeni engu-60 - (0,038 × isisindo) + 2,755) × 239.
Okulandelayo, udinga ukubala konke ngokusho komsebenzi wakho.
Umsebenzi ngesikhathi sakho sokuphumula:
- ukukhanya - 1.4;
- ukulinganisela - 1,5;
- kakhulu - 1.6.
Umsebenzi phakathi namahora okusebenza:
- ukukhanya - 1.4;
- ukulinganisela - 1,5;
- kakhulu - 1.6.
Izinkomba ezifanayo. Manje udinga ukuthola isilinganiso, phakathi kokusebenza nesikhathi samahhala (isibonelo, uma unomsebenzi wokuhlala kanye nokuqeqesha, njengokungcebeleka, udinga ukuthola isilinganiso somsebenzi olinganiselayo futhi olula).
Yilokho, ngokuvamile, kungu-1.5.
Sandisa inani le-caloric ngalesi sibonakaliso, bese sithatha ama-500 - lokhu kuningi okumelwe sisuse uma kuziwa ohlelweni oluthile lokwabesifazane.
Ukulinganisa
Imenyu yesampula kanje:
- ingilazi yamanzi esiswini esingenalutho;
- ibhulakufesi - i-oatmeal ne-broccoli, ingilazi entsha;
- Isidlo sasekuseni sesibili - i-cottage shizi, i-1 orange;
- Isidlo sasemini - isaladi yemifino, ilayisi, i-chicken fillet ebilisiwe, i-apula eli-1, isinkwa se-1, itiye elihlaza ;
- isiphuzo - ibhanana eli-1;
- dinner - i-avocado isaladi ne-1 ucezu lwesinkwa se-rye;
- ngaphambi kokulala - kefir.
Uma usenayo "ama-khalori amancane - engeza u-10 g we-tshokoleti ngokomzwelo.
Into ebaluleke kakhulu kuphela isibonelo semenyu, futhi ukudla kwakho kufanele kube okuhlukahlukene nsuku zonke. Ngakho-ke, okunye, ujabulele futhi ulahlekelwe isisindo!