Njengomthetho, ukulahlekelwa kwesisindo esisheshayo ekhaya kuyadingeka emantombazane ekupheleni kwamaholide, imikhosi kanye namaqembu ezinkampani. Ekuphileni okuvamile, lapho umzimba ufihliwe yizingxenye eziningana zokugqoka, isisindo esiningi asiqapheli kakhulu, kodwa ku-cocktail sigqoke amaphutha abe sobala! Sizocabangela ukulahlekelwa isisindo esiyinkimbinkimbi ekhaya ngesikhathi esifushane.
Isinyathelo # 1
Ukuqala, ubuyekeze ukudla kwakho. Okuncane kakhulu akunakukusika: kuzonciphisa umzimba we-metabolism futhi ekugcineni ukulahlekelwa isisindo ngokwayo. Kodwa-ke, konke okulimazayo, okunamafutha futhi okugcwele ama-carbohydrate kusadingeka ukuthi kukhishwe. Yidla ngokusho lokhu kudla:
- Ukudla kwasekuseni: amaqanda amabili abilisiwe, ama-3-4 wezipuni. isaladi kusuka olwandle noma iklabishi evamile noma ikhukhamba elilodwa.
- Ukudla: ukudla okujwayelekile (300 g, cishe 1.5 izinkomishi) isobho low-fat, 3-4 wezipuni. isaladi emifino ehlanzekile enenani elincane lamafutha.
- Intambama yesiphuzo : i-apula noma i-orange.
- Isidlo sakusihlwa: 100-150 g (okungaphezu kwedokethi yamakhadi) yenkomo, inhlanzi noma inkukhu enekhanda lokushisa, i-sauerkraut noma iklabishi esitsheni (ungaba nengxenye enkulu yehlobiso).
Uma uzizwa ulambile ngaphambi kokulala, uzovunyelwa ukuphuza indebe yetiyi eluhlaza ngaphandle kweshukela noma ingilazi ye-yogurt egwetshiwe.
Isinyathelo # 2
Ukuze ulahlekelwe isisindo semilenze nesisu esiswini ekhaya, kubalulekile ukuqhuba ukuvocavoca. Umsebenzi wokuzivocavoca uphazamisa umzimba , okwenza kube lula kakhulu ukulahlekelwa isisindo, futhi ngisho nokudla okulula, awuyikubeka ingozi yokuhlangana nomphumela "webala" ngenxa yokunciphisa izinqubo ze-metabolic.
Ukulahlekelwa isisindo ngokushesha ekhaya kungabandakanya imisebenzi enjalo:
- ukugijima nsuku zonke imizuzu engu-20-30;
- amakilasi angu-40-60 emininingwaneni yokwakha noma i-aerobics esekelwe isifundo sevidiyo;
- ukukhishwa kwansuku zonke kwesisindo sokuzivocavoca: ama-sit-ups angu-20, ukuhlaselwa okungama-20, izinkemba ezingu-20 ezinemilenze, ama-push-ups angu-15, imizuzu emihlanu ngentambo (indlela eyodwa ichazwa, kufanele kube nesibalo sesithathu, okungukuthi, emva kokuqeda konke ukuvivinya umzimba, uqala ngazo izikhathi ezimbili ngaphandle kokuphazanyiswa);
- izifundo zansuku zonke ngezinyosi kanye nentambo yokudumala (imizuzu engu-20-30 ngosuku nge-hoop nemizuzu engu-15-20 enezintambo).
Njengoba ubona, izindlela zokulahlekelwa phansi ekhaya zilula: nje nje udle kahle futhi uzijwayeze njalo, ukuze isisindo sakho sishintshe ngokushesha. Ezinsukwini ezingu-4-6 kuphela kule mode, ungakwazi kalula ukulahlekelwa amakhilogremu ambalwa futhi ufeze umgomo oyifunayo. Uma uthatha lezi zinyathelo ezimbili isikhathi eside, uzothola isisindo ngaphezulu futhi ulondoloze umphumela isikhathi eside.