Ukuze uqinisekise ukuthi ukushiswa kwamafutha ekhaya, kufanele uhlangabezane nalolu daba ngendlela ephelele, futhi ungabandakanyi impilo yakho nakho konke okufaka isandla kumathisheni amafutha futhi, ngokuphambene nalokho, kufaka konke okuzosiza ukukuqeda.
Amafutha asheshayo okusheshayo avuthayo ekhaya
Ukuze ubhekane nomsebenzi ngesikhathi esifushane, udinga ukulawula ukudla kwakho. Ngempela, kungenxa yokungaphezu kwamandla angenayo umzimba ophoqelelwe ukugcina izicubu ezinamafutha.
Hlanganisa nokudla:
- noma yikuphi ukudla okuthosiwe;
- wonke amafutha (isinqumelo, ibhotela, ingulube, igargarine futhi aqukethe ukudla kanye nokudla);
- ushukela nawo wonke ama-sweet (ikakhulukazi ama-pastries, ama-biscuits, amaqebelengwane, ushokoledi yobisi);
- konke ufulawa (kusukela pasta, amadombolo, amadombolo kwesinkwa kanye nemiqulu).
Esikhundleni salokho, ukudla kufanele kugxile kumaprotheni: udle amaqanda okudla kwasekuseni, u-buckwheat nenyama - ngesidlo sasemini, i-cottage ushizi njengendlela yokudla, inhlanzi noma izinkukhu ezinemifino - ukuze uthole isidlo sakusihlwa.
Ukuzivocavoca ngamafutha okushisa ekhaya
Ukuze ulahlekelwe isisindo, kuyadingeka ukuhlanganisa i-cardio-imithwalo ngamandla, lena yindlela elula futhi esheshayo. Ukushisa okugcwele ekhaya kungenzeka kuphela uma ulandela ukudla nokuzivocavoca njalo - 3-4 izikhathi ngesonto imizuzu engu 40-60. Ukusebenza ekhaya, ukuzivocavoca okunjalo kufanelekile:
- Ukuhamba ngezintambo zokudlula (imizuzu engu-15).
- Iyaqalisa endaweni (imizuzu engu-15).
- Ukugijima ezitebhisini noma amakilasi ngesikhulumi (imizuzu engu-15).
- Isisindo esinesisindo (imizuzu engu-15).
- Izikwele ezinama-dumbbells (ama-3 amaqoqo izikhathi ezingu-15).
- Ama-dumbbells anama-dumbbells (ama-3 amasethi izikhathi ezingu-15).
- Ama-push-ups avela phansi ayingqayizivele (ama-3 isethi izikhathi ezingu-10).
- Ukuzivocavoca kwezandla nama-dumbbells (amaqoqo amathathu ama-15).
Kusukela kokuqala kokuzivocavoca ezintathu kokuvivinya okukodwa, kwanele ukufaka eyodwa noma ezimbili ongakhetha kuyo, bese uqhuba wonke umsebenzi bese uqedela ukusula . Uma ugijima isikhathi eside noma uqaqa, ama-deposit ahlukana kakhulu.