Ukuba ujonge iindlela tyeba ngokukhawuleza, ukwindawo elungileyo. Abantu abaninzi bagxininisa yehla emzimbeni, kodwa kwabo bafuna ukufumana iikhilogram ezimbalwa, kunokuba nzima ukufumana inkcazelo eluncedo. Kweli nqaku, uya kufumana iingcebiso kunye nezicwangciso zokufumana ubunzima ngokukhawuleza kunye nempilo. Kungakhathaliseki ukuba yintoni isizathu esibangela umnqweno wakho wokufumana ubunzima, nokuba kukuphucula impilo yakho okanye ukujonga kwaye uzive ungcono, apha uya kufumana lonke ulwazi oluyimfuneko ukuze ufezekise iinjongo zakho. ngokufanelekileyo kwaye iyasebenza.

-Inyathelo ngenyathelo ➡️ Indlela yokutyeba ngokukhawuleza

• Ukuba ufuna indlela tyeba ngokukhawuleza, apha sibonisa iingcebiso ezilula nezisebenzayo.
• Ekuqaleni into omele uyenze es asegurarte de sebenzisa iikhalori ezininzi kunokuba uzitshise yonke imihla. Oku kubandakanya ukwandisa ukutya kwakho kunye nokukhangela ezo zityebileyo kwizondlo kunye neekhalori.
• Una buena estrategia es ukutya rhoqo kwaye kuninzi izidlo. Esikhundleni sokutya izidlo ezintathu ezinkulu ngosuku, unokukhetha ukutya ezintlanu okanye ezintandathu ezincinci kodwa ezineekhalori eziphezulu.
• Yinto esisiseko ziquka ukutya okuneprotheyini eninzi kwisidlo sakho semihla ngemihla. Oku kuya kunceda ukwakha ubunzima bemisipha kunye nokukhuthaza ukuzuza ubunzima. Olunye ukhetho olunconyiweyo yinyama, intlanzi, amaqanda, iimveliso zobisi, amandongomane kunye nemifuno.
• Elinye icebiso elibalulekileyo yile tya ukutya okunempilo nokunesondlo. Gwema ukutya okucutshungulwayo kunye nokutya okukhawulezayo, njengoko kunokuba namafutha amaninzi kunye neeshukela ezingenampilo. Endaweni yoko, khetha iziqhamo, imifuno, ukutya okuziinkozo, kunye neeproteni ezibhityileyo.
• Ukongezelela kwisondlo esifanelekileyo, kubalulekile yenza umthambo rhoqo. Oku kuya kukunceda ukwandisa ubunzima bakho bemisipha kwaye ugcine ukulinganisela okunempilo. Unokukhetha imisebenzi efana nokuphakamisa ubunzima, uqeqesho lwamandla, okanye i-yoga.
• Sukulibala sela amanzi aneleyo imini yonke. Amanzi abalulekile ekusebenzeni ngokufanelekileyo komzimba wakho kwaye aya kukunceda ugcine ukugcwala okwaneleyo ngexesha leenkqubo zakho zokufumana ubunzima.
• Okokugqibela kodwa kuncinci, kubalulekile ukuba ube umonde nonyamezelo. Inkqubo yokufumana ubunzima ngokukhawuleza inokuthatha ixesha kwaye ayikho into eyenzekayo ngobusuku. Gcina isimo sengqondo esihle uze uzingise kwimigudu yakho yokubona imiphumo eyanelisayo.

Imibuzo neempendulo

Imibuzo kunye neempendulo malunga "neNdlela yokuFaka ngokukhawuleza"

Yeyiphi eyona ndlela ilungileyo yokutyeba ngokukhawuleza?

1. Yongeza i-caloric yakho yemihla ngemihla: Yidla ukutya okunekhalori ephezulu kunokuba utshise.
2. Yitya ukutya rhoqo: Yitya izidlo ezi-4 ukuya kwezi-6 ezincinci ngosuku ukuphepha ukuziva uhluthi kakhulu.
3. Ibandakanya ukutya okuxineneyo kwezondlo: Khetha ukutya okufana neeavokhado, amandongomane, kunye neemveliso zobisi ezityebileyo.
4. Yongeza ukutya okunempilo: Khetha ukutya okunekhalori ephezulu njengeegranola kunye neesmoothies.

Loluphi uhlobo lokutya ekufuneka ndikutye ukuze ndityebe?

1. Ukutya okunekhalori ephezulu: Bandakanya ukutya okunje ngamandongomane, ioli yomnquma, kunye nenyama enamafutha.
2. IiCarbohydrate ezintsonkothileyo: Khetha iinketho ezifana nerayisi emdaka, ipasta, kunye nesonka sengqolowa.
3. Iiproteni ezingenamafutha: Faka imithombo yeprotheyini efana nenkukhu, i-turkey, kunye nentlanzi.
4. Ubisi olupheleleyo: Yitya ubisi olupheleleyo, iyogathi, kunye netshizi ukuze ufumane amafutha kunye neprotheyini eyongezelelweyo.

Ngaba kuyacetyiswa ukuba uthathe izongezo ukuze utyebe?

1. Thetha nengcali yezempilo: Qhagamshelana nogqirha okanye i-dietitian phambi kokuba uqalise ukuthatha izongezo.
2. Cinga ngezongezo zeprotheyini: Oku kunokuba luncedo ukuba unengxaki yokufumana iiprotheyini ezaneleyo. yokutya.
3. Khetha izongezo zekhalori: Olunye umgubo okanye ulwelo lunokukunceda ukonyusa i-caloric yakho yemihla ngemihla.

Zeziphi ezona mithambo zilungileyo zokufumana ubunzima?

1. Ukuzilolonga ngamandla: Yenza uqeqesho lobunzima ukwakha ubunzima bemisipha.
2. Imithambo edibeneyo: Kubandakanya iintshukumo ezifana ne-squats, i-bench press kunye ne-deadlifts.
3. Ukuzilolonga okuphezulu: Yenza izithuba eziphezulu zokuvuselela ukukhula kwemisipha kunye nokwandisa ukutya.

Ngaba ikho enye indlela yokutyeba ngokukhawuleza?

1. Descansa lo suficiente: Ukuphumla okwaneleyo kubalulekile ukuvumela umzimba wakho ukuba uhlaziye kwaye wakhe izihlunu.
2. Controla el estrés: Uxinzelelo olungapheliyo lunokwenza kube nzima ukutyeba, ke fumana iindlela zokuyilawula.
3. Gcina ulungelelwano olusempilweni: Nangona kubalulekile ukutyeba, qiniseka ukuba ukwenza ngendlela esempilweni kwaye ngokuthe ngcembe.

Ziziphi iimpazamo eziqhelekileyo xa uzama ukufumana ubunzima ngokukhawuleza?

1. Ukungatyi iikhalori ezaneleyo: Qinisekisa ukuba utya iikhalori ezininzi kunokuba uzitshise.
2. Ukungazilolongi: Umthambo kukunceda ukuba utyebe ngendlela yezihlunu endaweni yamafutha.
3. Ukungabi namonde: Ukunyuka kobunzima kuthatha ixesha, ngoko ke hlala ungaguquguquki kwaye uzingise kwimigudu yakho.

Ngaba kufuneka ndikuphephe ukutya okunamafutha aphantsi?

1. Akunjalo ngokuyimfuneko: Nangona kufuneka ukwandise ukusetyenziswa kwakho kwamafutha anempilo, akuyomfuneko ukunqanda ukutya okunamafutha aphantsi ngokupheleleyo.
2. Khetha iinketho ezinezondlo: Khetha ukutya okuncinci kumafutha kodwa utyebile kwiiprotheyini kunye nezinye izondlo.

Kuya kuthatha ixesha elingakanani ukutyeba ngokukhawuleza?

1. Kuyahluka kumntu nomntu: Ixesha elifunekayo lixhomekeke kwizinto ezifana nemetabolism kunye ne-genetics.
2. Hlala uhleli: Ngokulandela ukutya okufanelekileyo kunye nesicwangciso somthambo, unokuqala ukubona iziphumo kwiiveki ezimbalwa.

Ndingenza ntoni ukuba andityebi ngokukhawuleza?

1. Phinda uhlole ukutya kwakho kwekhalori: Qinisekisa ukuba utya ngokwaneleyo ukuze utyebe.
2. Consulta a un profesional de la salud: Ukuba uqhubeka unenkathazo yokufumana ubunzima, funa iingcebiso kugqirha okanye kwi-dietitian.

Ngaba kunokwenzeka ukuba utyebe ngendlela esempilweni?

1. Sí, definitivamente: Ungatyeba ngendlela esempilweni ngokulandela ukutya okunesondlo kunye nokwenza umthambo rhoqo.
2. Musa ukugqithisa ukutya okungenampilo: Nokuba uzama ukufumana ubunzima, kuphephe ukutya kakhulu ukutya okucutshungulweyo kunye neswekile.