Okuqukethwe kwe-athikili
Ukulahlekelwa ikhilogremu elingu-1 ngeviki kungase kubonakale kuyinqubo ehamba kancane kwabanye, kodwa nansi eminye imibuzo ongafuna izimpendulo kuyo. "Ingabe kujwayelekile ukuthi ulahlekelwe iphawundi elingu-1 ngesonto?" noma “Ingabe kunempilo ukwehlisa iphawundi elingu-1 ngesonto?” Uma unqume ukuqala ukudla, okokuqala, ake sikhulume ngamaphuzu athile okudingeka ukwazi mayelana nenqubo yokulahlekelwa isisindo.
Mangaki Izisindo Okufanele Kwehle Evikini Eli-1?
Umzimba uthola ama-calories awadingayo ekudleni. Ichitha imali eningi njengoba idinga, iguqula okusele kube amafutha futhi iwaqoqele ezingxenyeni ezithile zomzimba. Uma udla ama-kilojoule amaningi kunalokho owadingayo, amafutha azonqwabelana futhi uzokhuluphala. Uma udla ama-calories ambalwa ukuntuleka kwekhalori futhi ulahlekelwa isisindo.
Isisindo esiningi akufanele silahleke kuphela ngenxa yezizathu zobuhle, kodwa futhi nempilo. Ukugcotshwa ngokweqile kumema izifo eziningi ezinjengokuqina kwemithambo, umfutho wegazi ophakeme, isifo sikashukela, nemithambo ye-varicose.
Ukuzama ukwehlisa isisindo ngolwazi oluyinzwabethi kudala umonakalo omkhulu kunomphumela wokukhuluphala. Ukuze ulahlekelwe isisindo izindlela ezinempilo zokulahlekelwa isisindokufanele ukhethe. Kulabo abafuna ukunciphisa umzimba, ukulahlekelwa ikhilogremu elingu-1 ngesonto eli-1 kuyijubane elifanele. Awukwazi ukunikeza okuningi noma kunjalo. Nakuba izikali zibonakala zinikeze okuningi, isisindo esilahlekile asiveli emafutheni, kodwa sisuka kwezicubu zemisipha noma isisindo samanzi.
Ngakho-ke, gwema ukudla okuthembisa ama-3-5 noma amakhilogremu angu-10 ngesonto.
Mangaki amakholori okufanele ngiwashise ukuze ngehle ngephawundi elingu-1 ngeviki?
I-1 kg ilingana nesilinganiso samakholori angu-7000. Ukuze ulahlekelwe yi-1 kg ngesonto, udinga ukushisa ama-calories angu-1000 ngosuku. Ngokwesilinganiso, izidingo zekhalori zansuku zonke zowesifazane zingu-2000, kanti ezowesilisa zingama-2500.
Kulokhu, mangaki amakholori okufanele ngiwaphuze ukuze ngilahlekelwe yi-1 kg ngesonto? Kulabo ababuzayo, ukubala okulandelayo kungenziwa. Uma unciphisa ama-calories angu-500 kulokho okudlayo futhi usebenzise ama-calories angu-500, ungashisa ama-calories angu-1000 ngosuku.
Ngincoma ukuthi ubheke amathiphu alandelayo okunciphisa isisindo kalula ngeviki elingu-1. Ukuzisebenzisa kanye nokudla kuzokwenza inqubo yokulahlekelwa isisindo ibe lula nakakhulu.
Izindlela Ezilula Zokwehlisa Iphawundi elingu-1 Ngeviki
1) Zibekele umgomo ongokoqobo
Umgomo uyadingeka ukuze uzikhuthaze ukuba ulahlekelwe isisindo. Nokho, kufanele ubhekane namaqiniso lapho ubeka imigomo. Imigomo engenangqondo iyoba yisithiyo. Ngokwesibonelo; Ithagethi efana nokuthi ngizokwehla ngamakhilogremu angu-10 ngesonto ayinangqondo futhi ayinakwenzeka.
2) Gcina idayari
Yiba nencwajana yokubhala lapho ubhala khona lokho okwenzayo ukuze ulinganisele ukudla okudlayo kanye nezinga lomsebenzi womzimba. Bhala phansi izinhlelo zakho nalokho okwenzayo usuku nosuku lapha. Le notebook izokukhuthaza futhi ikukhanyisele indlela yakho ngalokho ozokwenza phakathi nenqubo yokulahlekelwa isisindo.
3) Ukuzivocavoca
Uma ubheka, kuyilapho kudingekile ukuthatha amakholori angu-2000-2500, kunzima ukuzama ukunikeza isigamu sawo. Indlela engcono kakhulu yokwenza lokhu ukuzivocavoca. Kuzokwenza umsebenzi wakho ube lula ukunikeza ama-calories angu-500 ngokudla kanye nama-calories angu-500 asele ngokuzivocavoca. Ukuze wenze lokhu, kufanele ukhethe ukuzivocavoca okubiza ama-calories angu-500 ngosuku. Izinketho zokuzivocavoca zokwehlisa ikhilogremu elingu-1 ngesonto zimi kanje;
- Hamba u-30 km ngemizuzu engama-6
- gxuma intambo imizuzu engama-35
- Imizuzu engama-60 yama-aerobics anezinga eliphansi
- Imizuzu engama-60 yokubhukuda njll.
Nquma ukuzivocavoca kanye nokuqina ngokusho kwakho. Akudingekile ukuthi wenze lezi. Okubalulekile ukwenza umsebenzi lapho ungashisa khona ama-calories angu-500.
4) yidla kancane
Ngenkathi unikeza ama-calories angu-500 ngokuzivocavoca, kuyadingeka ukunikeza ama-calories angu-500 ngokudla. Ngisho nangaphandle kokudla, ungalahlekelwa ama-calories angu-1 ukuze ulahlekelwe iphawundi elingu-500 ngesonto ngezinguquko ezincane ezimbalwa. Yehlisa ukudla kwakho futhi udle imifino nezithelo ezinempilo nezanelisayo. Ngokwesibonelo;
- imifino engeyona isitashi
- izithelo ezinoshukela ophansi
- ubisi olunamafutha aphansi
kube yisinqumo sakho. Khetha ukudla okunenhliziyo ukuze ugweme ukudla okulula phakathi kokudla.
5) Thola massage
Ngokuya ngesisindo sakho nezindlela zokubhucunga, ukubhucungwa kwamahora angu-2 kuzolahlekelwa ngamakhalori angu-500. Kulabo abangakutholi ukuvivinya umzimba kukhanga, i-massage ingaba enye indlela enhle.
6) Yidla emapuletini amancane
Ipuleti elincane lisho ukungakuthandi ukudla. Amapuleti amakhulu asho inani elikhulu lokudla. Amapuleti amancane ayiqhinga elihle lokwenza ingqondo yakho ijwayele izinto ezincane.
7) Landela izinyathelo eziyi-10.000 ngosuku
Uma uthatha izinyathelo eziphakathi kuka-7500-9500 ngosuku, kuzoba sengathi wenza umsebenzi olinganiselayo. Izinyathelo eziyi-10000 nangaphezulu kuyinkomba yomsebenzi oshubile. Ngaphezu kwemisebenzi yakho yansuku zonke, ungabona izinyathelo ezingu-8500 ngokuya esikoleni nokugibela izitebhisi.
Esikhundleni sokuhlala kusofa ngokuvilapha, hamba ukhuluma nocingo. Ngezinguquko ezifana nalezi, uzoshisa amakhalori engeziwe angu-350 ngosuku.
8) Shintsha imikhuba yakho yokudla
Ukudla okulula kunomthelela omkhulu ekudlalweni kwekhalori. Ungadla ukudla okulula ngekhalori ephansi kanye nenani eliphezulu lokudla okunempilo ngaphandle kokukhuluphala. Ungamangala ukuthi lokhu kusithinta kangakanani isibalo sakho sansuku zonke sekhalori.
- 100 g izingcezu ze-apula (ama-calories angu-52) <100 g amazambane (ama-calories angu-274)
- 100 g ama-apula (76 kilojoule)
- 33 cl wamanzi (0 amakhalori) <33 cl wejusi yewolintshi engu-100% (amakhalori angu-168)
- 100 g izaqathe eziluhlaza (42 kilojoule)
- ½ inkomishi yamagilebhisi omisiwe (ama-calories angu-30) <½ inkomishi yomvini (ama-calories angu-220)
- 100 g iyogathi (50 kilojoule) <100 g ushizi (360 kilojoule)
- 100 g ama-strawberries (ama-calories angu-40) <100 g ama-cherries (ama-calories angu-77)
9) Umdanso
Ukudansa kuyindlela ejabulisayo yokushisa ama-calories. Kungcono ukudansa lapho indlu ingenalutho kumculo onomdlandla. Ungakwazi futhi ukuya emakilasini okudansa. Ngohlobo lomdanso olukhethwe kahle, ungalahlekelwa amakholori angama-300-600 ngehora.
I-10) Yidla ukudla okulinganiselayo
Qiniseka ukuthi udla amanani anconyiwe phakathi nosuku.
- Imifino engu-50%.
- 25% isitashi
- Ukudla okunothe ngamaprotheni angama-25%.
Lawa magugu akhombisa izinhlobo zokudla okudingeka ukuthathe ukuze uthole ukudla okunomsoco. Ngisho nokudla ngokunamathela nje kulawa magugu kuyisici esibalulekile ekwehliseni isisindo.
11) Ungadli phambi kwe-TV
Ukudla phambi kwe-TV kubangela ukukhuluphala. Ugxila kulokho okusesikrinini sakho bese uqala ukuchichima.
Ucwaningo olushicilelwe lubonise ukuthi ukubuka ithelevishini nokudla okulula kungaba nomthelela omubi esimweni sezempilo futhi kwandise amandla okudla. Yidla etafuleni lokudla futhi ugxile kulokho okudlayo.
12) Ukuze uthole itiye eliluhlaza
Itiye elihlazaKuyaziwa ukuqinisa indlela yokushisa ikhalori emzimbeni wethu. Ngokocwaningo, itiye eliluhlaza lisiza ekunciphiseni isisindo. Itiye elihlaza liqukethe inani elikhulu lama-antioxidants; anamandla kakhulu kulawa ama-catechin, asheshisa umzimba futhi anciphise amafutha omzimba.
13) Phuza amanzi amaningi
Kwenze umkhuba ukuphuza ingilazi yamanzi ngaphambi (ukuvimbela ukudla kakhulu) nangemuva (ukusiza ukugaya) ukudla.
14) Yenza imisebenzi yasendlini
Ama-calories uzolahlekelwa ngokuzivocavoca ngokungenzi yonke imisebenzi yasendlini kodwa imisebenzi ethile yansuku zonke. ungasha nomsebenzi wasendlini.
- Iqukethe ama-calories angu-125
- I-ayina ama-calories angama-90
- iwindi sula amakholori ayi-100
- Ukuthenga ama-calories angu-80
- Ukugeza izitsha 100 kilojoule
15) Yenza ingadi
Imisebenzi yasengadini efana nokugunda nokuthena ikuvumela ukuthi ushise ama-calories angu-1 ngehora elingu-500. Uma unethuba lokwenza ingadi, lo msebenzi wumsebenzi omuhle kakhulu wokwehlisa i-1 kg ngesonto.
16) Yenza umdanso wesisu
Uma ufuna ukuzizwa umuhle kakhulu futhi ushise ama-calories, ukudansa kwesisu kungenye yezindlela ezijabulisayo. Ngokuya ngokuqina kwesicelo, uzoshisa phakathi kwama-calories angu-180-300 ngehora. Ngaphezu kokulahlekelwa amakholori ngomdanso wesisu, uzophinde ulahlekelwe isisindo kuleyo ndawo njengoba imisipha yakho ye-hip izosebenza.
17) Phenya i-Hula Hop
Hula hoop Akuwona umdlalo wezingane kuphela, kodwa futhi umsebenzi ophumelela kakhulu wokushisa ama-calories. Uma uyiphotha kakhulu, ungashisa ama-calories angu-10 ngomzuzu. Lokho kusho ukushisa ama-calories angu-500 ngaphansi kwehora. Ngokuguqula i-hula hoop, uzothola uhlobo olujabulisayo lokuzivocavoca, futhi uzofinyelela umgomo ozibekele ukulahlekelwa ikhilogremu elingu-1 ngesonto.
18) Thola ukulala njalo
Amaphethini okulala ahlobene kakhulu nesisindo. Ukuqwasha ekugcineni kungase kuholele ekuzuzeni isisindo. Olunye ucwaningo lwabonisa ukuthi abantu abalala ngaphansi kwamahora angu-5.5 bavame ukudla ukudla okulula okunama-carbohydrate amaningi kunalabo abalala amahora angu-7.
19) Yenza izivivinyo zokuphefumula
Ukwenza izivivinyo zokuphefumula nge-yoga noma i-pilates kuphumuza umzimba nengqondo. Ngokuzivocavoca kokuphumula nokuphefumula, ngeke nje ushise amakholori, kodwa futhi uthuthukise impilo yakho yengqondo. Ungazijwayeza ekhaya noma ufunde amakilasi.
20) Yenza i-yoga
YogaIzuzisa zonke izingxenye zomzimba. Uma kwenziwa njalo, kuyasiza ukunciphisa umzimba futhi ube sesimweni. I-Yoga yakha ukuxhumana okuqinile kwengqondo nomzimba. Uyaqaphela ukuthi udlani futhi uyazi ukuthi usuthe.
Uhlu Lokudla Lokuzokwehla Isisindo esingu-1 Ngeviki
Ukukhetha izinhlelo ezinempilo ngenkathi ukuzincisha ukudla kuyindlela ekahle yokwehlisa isisindo. Izinhlu zokudla okusheshayo zokulahlekelwa kwesisindo azinampilo, futhi lapho ukudla kuphela, uthola isisindo futhi ngokushesha. Uzokwazi ukwehlisa isisindo ngendlela ekahle nenempilo ngokudla okungu-1 kwesisindo ngesonto.
Ekudleni okulahlekelwa i-kilogram ye-1 ngesonto, ukudla kwakhiwe ngokuhlanganisa ukudla okunempilo futhi kuhloswe ukunciphisa umzimba ngokushesha ngeviki elingu-1 ngaphandle kokulamba. Indlela engcono kakhulu yokusebenzisa lokhu kudla ukukusekela ngokuzivocavoca nokuphuza amanzi amaningi.
ibhulakufesi
- itiye elingenashukela
- 2 amabhokisi omdlalo we-feta cheese
- 2 izingcezu ezincane zesinkwa se-wholemeal
- 5 iminqumo
- 1 ithisipuni yoju
Ukudla okulula
- Isithelo esingu-1
Ukudla
- Isidlo semifino
- Isaladi yamahhala
- Izingcezu ezi-2 zesinkwa
- 1 indishi yeyogathi
Ukudla okulula
- Izingcezu ezi-1 zesinkwa
- Ibhokisi likamentshisi le-feta cheese
- 1 isithelo
Dinner
- Isidlo semifino
- Isaladi yamahhala
- Izingcezu ezi-2 zesinkwa
- 1 indishi yeyogathi
- kufika ku-3 ama-meatballs
ubusuku
- Isithelo esingu-2
Kungenzeka ukuthi uhlulekile emizamweni yakho yangaphambilini yokwehlisa isisindo. Kodwa ungacabangi ukuthi lokhu kusho ukuthi awusoze waphumelela.
Ngokubeka imikhuba yakho yokudla ngokuhlelekile, wengeze ukunyakaza empilweni yakho, futhi ulandela izincomo esihlokweni kanye nohlu lwamasonto onke lokudla, uzothatha izinyathelo zokulahlekelwa i-kilo ye-1 ngesonto.
Manje sekuyisikhathi sokunciphisa umzimba! Ungalindi kuze kube yisonto elizayo noma ngoMsombuluko. Qala manje.
Imibhalo Okufanele Uyifunde
