Amacebiso ngendlela yokufumana amafutha ngeveki

Ebonakalayo inzuzo ubunzima ixesha elincinane kakhulu ixesha zingafuneka imidlalo ezithile, ezifana wrestling. Kwakhona, kusenokuba luncedo ukubuyela kwisingqi yesiqhelo yobomi emva ofisi. Yiloo nto abantu uzibuze ukuba indlela elityetyisiweyo ngeveki? Uninzi abafundi ukuba ngokukhawuleza bafumane ubunzima, kufuneka ngokupheleleyo ukutshintsha indlela yobomi kwaye wenze kakhulu umgudu. Kodwa abo bathanda ukutya kwaye yoyi ukulala kakhulu, le nkqubo kuba kakhulu mnandi, nendlela ukuba elityetyisiweyo ngeveki, yaye bona baya kukwazi ukubaxelela oku yingxaki enzima.

Ukufumana amanqatha zonke iindleko

Ukuba ufuna ukwazi ukuba indlela elityetyisiweyo ngeveki, kwaye uya ukufezekisa injongo nanini na iindleko, uyazi, kukho amanyathelo ezimbalwa ukuba uya kukhokelela ngokukhawuleza inzuzo ubunzima, kodwa ingasenza impilo yakho.

inyathelo elinye

Enza izongezo inzuzo weight. Izithako ezinjalo zingathengwa kwi elithile isondlo ivenkile yezemidlalo. Ngokuqhelekileyo, zenzelwe ukuba ukwakha izihlunu, kodwa umcebisi lwazi kuphatha ongeziweyo ezinjalo, nto leyo ngokucacileyo uya kukubonisa indlela ukufumana elityetyisiweyo ngeveki.

inyathelo lesibini

Sidle yonke kweeyure ezisibhozo. Ezi zidlo kufuneka ezinomthamo ubuninzi wekhabohayidreyiti (isonka, ipasta, amafutha, ubisi) kunye protein eninzi (inyama kunye namaqanda). Yitya kangangoko kunokwenzeka. Ukuba nzulu isigqibo lokuhlolisisa umbuzo ngayo ngokukhawuleza Watyeba ngeveki, into yokuqala, ukuba sidle ukudla kangangoko ivumela ngokwasemzimbeni isisu sakho.

amanyathelo amathathu

Wonke isidlo kufuneka asele ibhiya encinane okanye iwayini. iziselo ibhiya kunye newayini eziphakamileyo calories. Ukongezelela, utywala kunciphisa ukusebenza kwenkqubo luvo, ngaloo ndlela behlise phantsi nethe nangokuvumela mkhulu ngakumbi.

inyathelo ezine

Phambi isidlo ngasinye usele iglasi yamanzi, kuyimfuneko ukuthintela emzimbeni evela utywala.

inyathelo lesihlanu

Emva kokudla ulale iiyure ezintathu. Ukulala ehla zonke iinkqubo zomzimba, ngoko uhamba ukutya ngawo umzimba kunye zinga liphantsi. Oku kuthetha ukuba lonke nokuselwa ukudla kwisiqwenga zesisu ixesha elide, ukuze ukwazi ukuyisebenzisa ukuba simunce kilojoules ngaphezulu, amafutha kunye nezondlo.

inyathelo ezintandathu

Emva evuka ebuthongweni othululwayo ngalinye isiselo abanama-protein okulula ukudla kwayo phezulu-osidingayo.

Njani ngenqatha iveki: i bokuqonda

Kuphephe ukutya ephantsi kukutyeba, kwakunye iziqhamo kunye nemifuno. Baya kuthatha indawo kakhulu isisu sakho, nto leyo ozisebenzisayo ukuba ukutya-osidingayo. Kufuneka kukhunjulwe ukuba ngokukhawuleza ukutyeba akunakwenzeka ukuba uhlale ngonaphakade. ubunzima Long-term nto ifumaneka ukuyilwa imikhwa ezintsha kunye nendlela entsha yokuphila engqinelana ukwanda ubunzima. ukukhula ebalulekileyo enempilo (!) Weight kwenziwa kuphela ngokwandisa ubunzima kwezihlunu kwaye ixesha elide.