Namuhla, abesifazane abaningi baphupha ngokuba mncane futhi omuhle, kodwa yini okudingeka yenziwe ukuze ulahlekelwe isisindo kanye naso sonke? Awudingi ukuhamba ngezidlo ezihlukene, sebenzisa amaphilisi bese usebenzisa izindlela ezedlulele ngokuphelele, ngoba uthola nje umphumela wesikhashana futhi ulimaza kakhulu umzimba wakho.
Amathiphu, okumele ukwenze ukuze ulahlekelwe isisindo ngokushesha
Bala amakholori
Esinye sezimo eziyinhloko zokulahlekelwa isisindo - inani lamakholori adliwe kufanele libe ngaphansi kokudliwa. Namuhla, wonke umuntu angabala izinga lomzimba wakhe futhi esikhathini esizayo ukuze adle emkhawulweni walo. Inani elincane lomsebenzi ojwayelekile lomzimba ngu-1200 kcal.
Lawula inani lamafutha, amaprotheni nama-carbohydrate
Yini okudingeka ukwenze ukuze ulahlekelwe isisindo - ukubuka lokho okudlayo. Isibonelo, ama-carbohydrate alula futhi ayinkimbinkimbi. Uma ufuna ukulahla isisindo esiningi, khona-ke ekudleni kwakho kufanele kube khona kuphela i-carbohydrate eyinkimbinkimbi. Ngokuphathelene namafutha, kuyasiza ukusebenzisa amafutha angasetshenzisiwe.
Ungakhohlwa ngomsebenzi womzimba
Iseluleko esihle, okufanele ukwenze ukuze ulahlekelwe isisindo - ukuzivocavoca nokudla kahle. I-tandem enjalo kuphela izosiza ekufezeni imiphumela emihle endabeni yokulahlekelwa isisindo. Abaqeqeshi abaningi bayeluleka usuku ukuqala ngokushaja , okumele kuphele imizuzu engu-10 kuphela. Kubalulekile ukunikela amahora ambalwa wokuqeqeshwa okujulile izinsuku ezintathu ngesonto. Inketho efanele yokulahlekelwa isisindo - i-cardio, ukudansa, ukufaneleka, ukuvocavoca, njll.
Kudingeka udle ngendlela efanele
Kubaluleke kakhulu ukuba udle njalo futhi ngezingxenye ezincane. Ngenxa yalokhu, umzimba uzosebenza njalo, ngakho-ke, ushise amakholori. Kubalulekile nokudla endaweni ekhululekile, akukho ukudla okulula okuhambayo noma phambi kwe-TV.
Qinisekisa ukuphuza amanzi
Ukulondoloza ibhalansi yamanzi kuyimfuneko ebalulekile yokulahlekelwa isisindo. Izinga lansuku zonke lilinganiselwa ku-2 amalitha. Uma uphuza ingilazi yamanzi isigamu sehora ngaphambi kokudla okuyisisekelo, udla kancane kakhulu, ngoba isisu sizogcwala futhi isignali izozwakala ebuchosheni ukuthi usuvele usondliwe.
Abesifazane abaningi banesithakazelo kulokho okufanele bakwenze ukuze balahlekelwe isisu esiswini? Ukuze uxazululwe le nkinga, zonke izincomo ezingenhla, kanye nezinqubo ze-SPA, isibonelo, ukuhlanganisa, kufanelekile. Kuphela kufanele uqonde ukuthi akunakwenzeka ukukhipha amafutha endaweni ethile, umzimba wonke ulahlekelwa isisindo ngesikhathi esisodwa.