Kungekudala uya kujika-30? 30 nemikhwa emihle ukuba ndifanele ndifumane eli xesha

Ukutyhubela iminyaka, sikucole lingancipha. Ngelo xesha, abantu abatsha basoloko belibala malunga nempilo yabo kunye sifuna ukugcina yokudla ekunene kwaye yokuphila asebenzayo. Kakade ke, umsebenzi kunye nobomi zobuqu kubalulekile, kodwa akuyi kuba nako ukusindisa le fomu ukuba ngaba wenze umgudu. Uphononongo lubonise ukuba enempilo obukhuliswe kulutsha, kuyichaphazela njani umzimba lisebenza ebudaleni. Abantu ukhokela ngendlela enempilo ukunciphisa ingozi yesifo sentliziyo. Ukuba kungekudala uza kuba 30, kufuneka ucinge ukubethelela njani lo mkhwa kolu luhlu.

Funda ukuba ukupheka

Ngoko unokugcina ukuthintela ukusetyenziswa calories kwemfuneko. Abo okupheka zabo, yonke imihla, watya kancinane kumakhulu calories. Qala encinane, zama amayeza ngeveki. Ekuhambeni kwexesha uya kufunda ukulungiselela indlela imali eyaneleyo zokutya ozithandayo.

Yitya ukutya imifino

Zama ukutya ukutya okulungileyo, hayi imveliso eziphantse-ogqityiweyo. Xa ukudla ziqulathe iswekile kakhulu. Zama ukuba bazalise kwipleyiti kunye nemifuno, ukwandisa ubomi bayo. Uphononongo lubonise ukuba ukutya imifuno ophezulu ifayibha ngundoqo inkqubo yokucola ukutya okunempilo, ukutya eqhelekileyo, amafutha emzimbeni ephantsi. Loo umxhesho emiselwe ziingcali ezininzi izigulane zabo.

bavame uzihlaziye

Uphando lubonisa ukuba ulawulo ubunzima kubaluleke kakhulu. Abantu abathwali imihla esweni iziphumo kunokwenzeka ngakumbi ukuba unciphise umzimba nokugcina imilo elungileyo. Le ndlela ivumela ukuba udle ngabom.

Mamela umzimba wakho

Umzekelo, ukuba ujamelene rhoqo ukuqunjelwa, kufuneka ngokuqinisekileyo ukuphulaphula wena owuvayo uzame yintoni na isizathu. Abantu abaninzi ngoyaba imiqondiso kukwalana ukutya nobandlululo, yintoni na kuyenza.

Gcwalisa iifriji ukutya

Ukuba kukho olambileyo, ufikelele ukutya elikufutshane. Ukuze uzikhusele ekukhetheni okubi kwi ekutyeni, zikungqinge ngokwakho okulula luncedo. Gcwalisa efrijini kunye nemifuno kunye tuna okugcinwe.

Musa ukoyika kwamafutha

Ukutya amafutha enempilo akubangeli umzimba, kunokuba koko. Izazinzulu ziye zafumanisa ukuba abantu kudla iimveliso zobisi kunye nomxholo otyebileyo eqhelekileyo, ngokuqhelekileyo zinobunzima obungaphantsi kwama kwabo bakhetha ephantsi-fat.

ukusebenzisa iziqholo

Akukho mfuneko yokuba uqhotse ukutya, ukuze ufumane incasa enkulu. singadibanisa nobulawu. Kokuba idubule ithupha incasa kwaye izisa iingenelo umzimba. Ngokomzekelo, siye lubonise ukuba nesinamon kunceda iswekile yegazi ulawulo umzimba.

Khetha umgangatho phezu ubungakanani

Khumbula ukuba umzimba kwiinkqubo ezahlukeneyo ukusuka calories ikhekhe ukutya okunempilo. Ukuba ukutya ngowona uphantsi izondlo, yongeza kuphela ukulamba.

Ngcathu zeswekile

Iswekile - le yenye unobangela umzimba. Ukuba ngamaxesha kudla iswekile, ngokuba poyshaetsya amathuba okuba abulawe sisifo sentliziyo. Zama ukutya grams nangekho ngaphezulu kweshumi nganye ukukhonza.

umzimba njalo

Zama ukuba kwanokuphuhlisa inkqubo yoqeqesho. Uphando lufumanise ukuba abantu imithambo kathathu ngeveki, edla wadimazeka xa Awunayo isicwangciso esicacileyo. Ukuze alungise, afumane izizathu, umzekelo, ukubukela kwakho series TV oyithandayo emva Amazing.

Musa ukugcina ukutya okungekho mpilweni kwiincam zakho zomnwe

Shiya uhlobo iziqhamo. Xa uzibamba imveliso eyingozi, wena bayakulangazelela yona. Kungcono ukuzama ukwenza ukuthenga kuzo.

Faka i emsebenzini

Ubomi omdala kukhokelela ukutyeba, Type II seswekile, isifo sentliziyo kunye linokuba ophezulu nokufa phambi kwexesha. Zama ukuba uhlale nje apho, hambisa ukuncipha. Unako ukuhlangabezana nale ngxaki, ukuba uthethe phantsi nje!

Musani ukudla iimveliso 'yokudla "

Zama ukuba bayeke cocktails yokudla okanye izidlo ukulungele. Oku kutya ehlaziyiweyo, oluqulathe iswekile, ityuwa kunye neekhemikhali ezahlukeneyo. Kubhetele ukuba badle ukudla yonke.

ukudla owayevunyelwe

Fruits abayi kuhlala entsha ngonaphakade. Noko ke, bathi kulula kakhulu ukuba agcine ukuba ugcine efrijini. Oku kukwasebenza nezinye iimveliso. Ngoko kuya kuba lula ukunamathela ukutya okunempilo.

Vuka kusasa

Abantu abangaba- ekuseni, zidle. Ukongeza, it ikuvumela ukuba ukuphuhlisa ishedyuli ngemini ngokucacileyo ukuba ingqeqesho inceda ukwehlisa umzimba, kwaye kananjalo wenza kakuhle nakwezinye iindawo.

Hamba ngezinyuko

njalo Ukuba ukhetha phakathi indawo esisigxina kunye nomsebenzi, khetha i yokugqibela. Ngokomzekelo, xa uhamba kwizinyuko ukuba aqhumise calories ezingaphezulu.

Musa ukuqakatha izidlo

Oku kwandisa kuphela ukulamba, kodwa kunokukhokelela inzuzo ubunzima. Uphononongo lubonise ukuba abantu ukutya abo tsiba, udle ngakumbi.

siqonde ukulala

Ukulala - oku kubaluleke kakhulu. Uphononongo lwabonisa ukuba imali eyaneleyo ubuthongo zonke ebusuku kunciphisa imfuno ukutya eziyingozi kwi pesenti ezingamashumi amathandathu anesibini. Zama ukuba zilandele ngqo le mimiselo nokubonelela wena esima.

hamba ngaphezulu kunye zokuhamba ngaphantsi ngemoto

Ukuhamba utshisa calorie ngaphezulu. Kwakhona, ukuba ngaba une seswekile okanye utyebile, elifutshane ishumi lemizuzu emva izidlo kuya kunciphisa kumanqanaba iswekile yegazi.

Yitya calories kunokuba ethululwayo

Sonke amaxesha ngamaxesha siya kusela iziselo-osidingayo. Nangona kunjalo, zama ukuba ukuthatha ayo abe nokudla. Umzimba ngenkcazelo ezahlukeneyo calories elulwelo, ngoko musa ukusela quenches yindlala. Ngenxa yoko, ukuba usele ngaphezu kuya kuba yimfuneko. Ngcono imifuno umthamo crunchy, ezifana iminqathe. Xa zetyisa, ingqondo uthumela maza ukuze umzimba ukuba isisu ufumana ukutya. Kuyanceda ukuba kuhluthe ngokukhawuleza.

Yiba nabantu nawe ukuxhasa

Abantu itye nje ukutya fast kunye neelekese, ukuba kunjalo ukwenza abahlobo nezalamane zabo. Ukukwazi ukugcina ubomi obusempilweni lu dityanisiwe ukutya ngayo ngeenxa zonke. Ukuba kwabathandekayo bakho kwenu imifuno, uya kuba odlayo ifayibha ngokwaneleyo.

ukuzama ezintsha

Zombini ebomini, ejimini. Oku kukuvumela ukuba ugcine umdla kulo mdlalo yaye usoloko esebenzayo ukutshisa calories. Ukuba enze ukuzilolonga enye iinyanga, umzimba wakho akufundisayo kwaye akabi kakhulu calories. Bhalisela yoga okanye Pilates, okanye mhlawumbi sinandipha ibhokisi!

Lungiselela likaxakeka

Ngamanye amaxesha unyango, kodwa indlala esomeleleyo. Kulo mzekelo, uya kusindisa izidlo pre-okuphekiweyo agcinwe efrijini.

Ngenkuthalo bachithe ixesha

Awuyithandi i gym? Musa Ungakhathazeki, ukufumana nje ukuphuma endlwini aze achithe ixesha ngenkuthalo. Nawuphi na umsebenzi komzimba kunceda ukomeleza inkqubo sentliziyo aqhumise calories.

Yenza salads protein

Wonke umntu uyazi ukuba salads - iluncedo, kodwa ngaphandle protein sempilweni amafutha, baya kuphela uvelichvat ubunzima yakho, nabo bonke ngenxa yokuba ngaba uziva ngokupheleleyo. Ukongeza, amafutha enempilo ukunceda umzimba ukufunxa iivithamini. Yitya salads ne-avokhado, amandongomane, quinoa, iimbotyi, amaqanda, inyama yenkukhu, salmon, amaqunube okanye apile.

Funda ukuba bakhululeke

uxinzelelo njalo Ayize nakanye umzimba kwaye uthintele ukuba unamathele ukutya okunempilo. Uphononongo lubonise ukuba uxinezeleko ibangela ukudumba kwaye yenza amava ukunxanela ukutya okungekho mpilweni.

Zama ukuba usele amanzi

Gcina umgangatho olufanelekileyo ulwelo kubaluleke kakhulu ukuba ukutya, koko it ikuvumela ukuba masingabhidanisi unxano yindlala.

Zama ukuba bakhululeke

Xa uphumle kakuhle, ufuna ukutya iimveliso akuyongozi, unayo imisebenzi engcono ukutya, ukongeza, iphucula isimo, kwaye kuqinise amajoni omzimba.

kuvame kwa-

Kunokuba ulambe, zama snacking kwi okune ngakwicala leeprothini. Uphononongo lubonise ukuba amashwamshwam eyingenelo ukunceda ukugcina uzinzo amaqondo eswekile yegazi kunye nokubonelela kuhluthe.

Sikhuthazwa

Amaxesha amaninzi, abantu bayakhohlwa ekutyeni, ngenxa nje yokuba la intshukumisa elungileyo. Phosa embalwa kilograms yi ehlotyeni - kuba ayini ezixhasayo kubhetele kakhulu ukuzama ukwenza ixesha elide nobomi bayo. Yiba babenolwazi ngokubaluleka yempilo!