Ukutya kwehlobo-i-easy gait ehlobo

Ihlobo lixesha elihle lokuqala ukunciphisa umzimba. Zigwebe wena: imifuno, iziqhamo kunye nemifuno ngeli xesha. Isimo sezulu esitratweni sikhulu, ngoko akukho nto iphazamisa imidlalo. Ehlobo unokugijima, ugibele emanzini avulekileyo, ugibele ibhasikidi okanye i-roller ... ekugqibeleni, hamba nje .
Ngokuqinisekileyo, ixesha lokubanda kwebusika elide kwaye ngexesha le- spring avitaminosis, abaninzi bafumana iiplundi ezingaphezulu, kwaye kwabonakala i-cellulite. Ngoko ke, le nkqubo kufuneka ibe nzima: ukunakekelwa kwesikhumba, ukutya, imidlalo. Kodwa awufuni ukuzincipha kakhulu kule mihla emangalisayo. Emva koko, ihlobo lincinci ubomi, yaye ngokwenene ufuna ukuluchitha.

Singazenza ngaphandle kweetyuwa

Ukuzithoba kuyinkinga kubamantombazana nabasetyhini abaninzi, kwanabo abangenayo ubunzima obunzima. Eyona nto ibaluleke kakhulu xa ivakalelwa kwiintsuku zasehlobo zaseburhulumenteni. Ndiyavuma, akuyinto emnandi kule meko. Izibambo azihambelani naluphi na izicathulo, amathole afana nelitye, elunqeni kwaye anqumle amamitha angama-cm. Yaye yonke into ephosakeleyo yinkomfa ehlala emzimbeni wethu ixesha elide kunokuba kufuneka. Ukuqhekeza ukuvuvukala kunokulahlekelwa lula iipiliyoni ezimbini kwiintsuku ezimbalwa. Ngokutsho kootywala, ukutya okusemgangathweni kwehlobo kukutya okufanelekileyo kunye neetyuwa. Ukutya akubonakali kukutshatyalaliswa, kudla ngokugqithiseleyo ngemifuno. Kunconywa ngokukhethekileyo ukuba uncike kwi-coriander, i-dill kunye ne-parsley. Zivuselela iinjongo, zinikele ekunciphiseni ukongezwa okongeziweyo.

Ukuqwalasela oku kutya, unokutya konke oqhele ukukwenza, kodwa ngaphandle kokuhamba ngaphaya kwemiqathango ye-caloric intake (ukusuka kwi-1200 kcal ukuya ku-2500 kcal - kuxhomekeke kubukhulu). Nangona kunjalo, ukulawula isixa setyuwa, uya kunyanzeliswa ukuba ulahle iimveliso ezigqityiweyo (ii-chips, crackers, nuts, abacuki, ukutya okusemgangathweni, inyama yokubhema) kunye nokutya okukhawulezayo (ii-hamburgers, cheeseburgers). Ukuba awukwazi ukukhuphela ngaphandle ityuwa ngokupheleleyo, zama ukunciphisa ukusetyenziswa kwayo kwipisipuni eyodwa. Ndikholelwe, oku kwanele ngokwaneleyo.

Yaye isigxina sokugqibela - ungazami ukuthatha isetyu nge-sau sauce, njengoko ezinye iimagazini zicebisa. Le mveliso yile ityuwa efanayo, kodwa isisombululo.

Ziziphi iikhalori ezifihlayo?

Inyaniso enomdla - abaninzi abantu bayakhalaza ukuba abafumani amakhilogremu angaphezulu ebusika, kodwa ehlobo. Kubonakala ngathi umntu udla kuphela ama saladi, amajikijolo kunye neziqhamo, kodwa ubunzima bukhula. Ukuphazamiseka? Kwaye akukho apha. Sikholelwa ngokuphosakeleyo ukuba ukutya kwentsholongwane yinto eninzi yeziqhamo, imifuno kunye namajikijolo. Yithi, phantse ayinalo iikhalori, ngoko unokuzidla ngaphandle kokubala. Ukongezelela, ukufumanisa ukutya okuphantsi kweekhalori kunokwakheka ngeenhliziyo zayo. Okwangoku, isaladi yemifuno, ukuba ungeze i-100 g ye-mayonnaise, isiqwenga senyama siya kubethwa ngeekhalori. Yongeza kule mizuzu embalwa yesonka. Ngenxa yoko, kukho ukukhangela umxholo weoli.

Iibhere ne ziqhamo azinjalo. Ziqulethe isixa esikhulu se-fructose, eqinisweni ayifani nahluke kwiishukela ezilula. Ukuba uzinciphisa kwiingxenye ezimbini zegramu ezili-100, uza kufumana ulonwabo kuphela, kodwa okuninzi kuya kukunceda ufumane ubunzima.

Nceda uqaphele ukuba ukutya okusetyenzwa kakuhle kwehlobo kulawula ukusetyenziswa kweziqhamo kunye namajikijolo. Kodwa imifuno kunye nemifino ingadliwa kwangaphambili ngaphambi kokulahlwa, kodwa ngaphandle kweoli, ityuwa kunye ne-mayonnaise.

Sonke siyazi kakuhle kakuhle ukuba ziphi iikhalori ezingaphezulu. Kwaye, ke, silawula yonke into esiyidlayo. Kodwa, ngelanga, sihlala sikhohlwe ukuba siyaphuza. Okwangoku, iglasi enkulu ye-cola idibanisa kwisidlo sethu esingama-kcal 200, malunga nesixa esifanayo siya kutsala iglasi yebhiya, ijusi kwipakethi okanye kumnandi. Ngaba uya kucima ukoma kwakho kwezi ziphuzo? Ngokuqinisekileyo. Ngoko ke, ukuba uphupha ukulahlekelwa isisindo okanye ungabi ngcono, ukhohlwa malunga neermonades kunye namajusi avuselelwe. Phuza amanzi ahlanzekileyo kunye neyeyi. Ngendlela, i-juice esanda kufakwa, ngokubaluleka kwayo, ayifuni ukuba idliwe ngamalitha. Elinye iglasi ngosuku lanele. Musa ukulibala ukubala umxholo wakhe wekhalori.

Ukutya ihlobo ngezinyo ezinomsoco

I-ayisikrimu ebudeni bebusika yintando yemfuno yabathengi. Uyakuthatha yonke into ukusuka kwincinci ukuya kwikhulu. Kodwa ngenxa yesizathu esithile kucatshangelwa ukuba oku kudla ngokugqithiseleyo kunqatshelwe kubo bonke abalahlekelwa isisindo. Nangona kunjalo, inxalenye ye-ayisikrimu iqukethe amafutha amaninzi kunye "neentlanzi" ze-carbohydrates. Kwanesityikityi, kuphela i-kcal 220 nge-100 g, ubunzima bezabelo kaninzi. Akukho nto eyokwenzekayo xa uvumeleka i-ayisikrimu njengesidlo sasemini, endaweni yezinye iimveliso zobisi. Khetha nje unyango ngaphandle kwecokoleti ye-chocolate kunye neefayili.
Ngaba ucinga ukuba i-plombir eqhelekileyo i-greasy? Emva koko khetha i-sorbet - ijusi egcwebileyo, okanye wenze i-dainty yokwenza i- yogurt kunye ne-berries.

Ukutya kwehlobo ukulungiselela impilo kunye nokuvisisana.

Amazwe aseMelika yizona zizwe ezigqithiseleyo kwihlabathi, ke kutheni abaculi babo bafa ngokukhawuleza ukuvelisa ukutya okutsha kunye nezitsha ezivumela ukuba kungekhona nje ukunciphisa umzimba, kodwa nokunciphisa izinga le-cholesterol kunye noxinzelelo lwegazi.

Ewe, igama elithi "ukutya kwasehlotyeni" apha lugxininisa. Hlanganisa kwesi sicwangciso sokutya kuwo wonke unyaka, nangona kunjalo, ngexesha lemiqhamo neziqhamo lenza kube lula. Ngoko, ihlobo liye lashaya ...

I-TLC yokutya (ukulungiswa kwendlela yokuphila yokulungisa).

Inkqubo ibandakanya isicwangciso sokutya kunye nesenzo somzimba esinyanzelekileyo, ubuncinane iiyure eziyi-1.5 ngosuku.

Umxholo we-caloric wokutya, kuxhomekeke kubukhulu bokuqala, ukusuka ku-1200 kuya ku-2500 kcal. Amafutha anqamle kwi-25% ye-caloric intake. Inyama neentlanzi 150 - 200 g imihla ngemihla, zombini. Amaqanda - angabi ngaphezu kwezi-2 ngeesonto. Iimveliso zobisi - ubuncinane boku-1 ukukhonza ngemini ukususela kwi-200 ukuya ku-300 g. Imifuno, imifuno - ngaphandle kwemingcele. Iibroji kunye neziqhamo - 2 servings (150 - 250 g) ngosuku. Iityuwa lilinganiselwa ku-5 g (0.5 tsp) ngosuku, ngaphandle kwemveliso ephelileyo.

Nantsi indlela ukutya kwehlobo kukhangelelwa eMelika, kunye nokulungiswa okuncinci.

Ngesidlo sakusihlwa unako ukufumana i-muesli (ngaphandle kweshukela kunye netyuwa) ngobisi - i-250 grams, ibhasikidi encinci (50 g), ibhanana, ii-2 zeetonki, ikhofi.

Izinketho ezinokwenzeka: isaladi yesithelo, ikhofi kunye nobisi, ii-coat oatmeal 2 iziqhekeza. I-overesas muesli ilungele ukutshintsha iHercules eqhelekileyo, kungeyona nto imnandi, kodwa icacile into oyidlayo.

Xa sidla etafileni, sikhonza inkunzi yenkukhu ephekwe kwi-grill, irayisi encinane, i-cob yengqolowa, iglasi yeebhanki (ngaphandle kwamagilebhisi).
Ilayisi ingatshintshwa kunye nayiphi na i-groats oyithandayo. Akukho ukugcoba? Jela nje inkukhu. Ummbila kwi-cob sinomhla ngaphandle komlilo, kodwa ungayithathi indawo ngomkhiqizo owenziweyo. Sebenzisa imifuno engcono.

Isidlo sipheka inxalenye yentlanzi kwi-batter - 200 g, iiitata-100 grams, isaladi eluhlaza kunye nokugqoka i-yoghurt, iglasi yamajikijolo okanye iziqhamo ezimbini ozikhethayo.

Abaqulunqi bokutya, kungekho ngaphandle kwesizathu, bakholelwa ukuba ngenxa yokutya okunjalo awuyi kukhulula isisindo, kodwa ufumane ukutya okulungileyo.