Sports and Fitness, Komzimba

Ukuncipha komzimba yokudla - i menu zeveki kunye neziphakamiso

Bonke abafazi bafuna ukuba slim nobumnandi. Ukwenza lo mnqweno kuyenzeka, kufuneka ukuba nidle okulungileyo, sigcine ukutya ethile. Eyona nto ibalulekileyo ukuze ukhumbule ukuba umzimba kufuneka azive engonwabanga, yaye wena silamba. Umxhesho ukunciphisa umzimba, le menu le veki, tips and tricks - konke oku uyakwazi ukufunda kweli nqaku.

Yintoni eyona nto ibalulekileyo kwisidlo sakho?

Amanye amabhinqa bafuna kakhulu eligqibeleleyo iifom eziqala ngokoqobo kancane "abagulayo". Zama ukuba nomfanekiso yonke into: buckwheat, yelamuni, iqanda, kefir yokudla. Kodwa abaqondi ukuba ebangela umonakalo ezingenakulungiswa emzimbeni wakho. Nje ngokwaneleyo ukuba udle iimveliso elungileyo umdlalo. Ukuba le gesi umfazi singalahlekani ubunzima, yinto isihlandlo ukuba ukulamba, uze ufune iingcebiso zonyango. Khumbula ukuba ukutya ngxuba, yingozi ngakumbi oko kuyelelene nokusindiswa.

Ukuncipha komzimba yokudla: Menu kuba ngeveki nabafazi abaphethwe zizifo zesisu

babe izondlo zabo iqela lamantombazana - ". itafile yesihlanu" Akubikho okunamafutha, okroqiweyo, ityuwa, etshaya, yayifafazeke, okuneziqholo, itshokolethi, ikofu. Nutrition kufuneka ibe iqhezu - iinxenye ezincinane, kodwa rhoqo. Abantu abaphethwe zizifo ze iphecana zesisu ayikwazi kwanokulamba kwaye kufuneka silumke xa ukhetha indlela yokutya.

Sinikezela na ukutya, nto leyo equka zonke iimveliso umzimba iluncedo kwaye kuyimfuneko. Waba nengcali. Sicebisa ukuba anikele ingqalelo kuso xa ukhetha zokunciphisa umzimba.

Menu veki

ngoMvulo

Breakfast - oats ipapa, iti.
isidlo yesibini - iyogurt.
Lunch - isophu yemifuno ngaphandle zazharki, irayisi kunye cutlet umphunga, iti.
Afternoon umthamo - i-apile.
Dinner - buckwheat ubisi, iti.
Ebusuku - iglasi kefir okanye iyogurt (1% fat).

ngoLwesibili

Breakfast - amaqanda begilana, compote zeapilkosi eyomileyo.
Isidlo sasemini - crisps kunye itshizi kunye neti.
Lunch - isophu yemifuno ngaphandle zazharki neetapile, intlanzi iyabiliswa kunye nerayisi kunye neti.
Umthamo - 150 grams samasi.
Dinner - isaladi yeziqhamo kunye kwanesinamon cream ezimuncu.
Ebusuku - i-apile.

ngoLwesithathu

Breakfast - ipapa oat, iti.
Isidlo sasemini - iqanda.
Lunch - buckwheat isuphu, yenkukhu wamabele iyabiliswa kunye ipapa nerhasi, yathamba iziqhamo.
Umthamo - isaladi of itumata kunye yemixoxozi, enxibe ngamasi.
Dinner - 2 cutlets zomphunga kiwi.
Ebusuku - iglasi kefir.

ngoLwesine

Breakfast - oats ipapa, iti.
isidlo yesibini - iyogurt.
Isidlo sasemini - isuphu intlanzi, imifuno iyabiliswa, iti.
Umthamo - 2 cookie kunye chicory.
Dinner - 150 grams sisi cream ezimuncu.
Ebusuku - pere, nowezonkana ezisicaba ezingenagwele, eziko kunye nesinamon.

ngoLwesihlanu

Breakfast - amaqanda-2, iti kunye iqebengwana lesonka, ibhotolo kunye netshizi.
Isidlo sasemini - i-apile.
Lunch - loonto isuphu, cutlet umphunga kunye neti buckwheat.
Afternoon umthamo - iyogurt kunye nesonka.
Dinner - iziqhamo isaladi iyogurt nesinamon.
Ebusuku - iglasi yobisi.

NgoMgqibelo nangeCawa waphinda menu eendaba nangoLwesine. Kuyenzeka ukudibanisa izifundo ukususela kwimihla ezahlukeneyo zeveki.

A ukutya okunempilo ukunciphisa umzimba

Nayiphi menu ukudla isekelwe kwintlonipho ukutya ekunene, ukuphathwa eyiyo iimveliso kunye kudityaniswe nelungelo zokutya. Awukwazi yindlala emalithathwe ngokwakho. Yonke ilahleko ubunzima ukutya olusebenzayo (menu, wanikela sithi, ngasendleleni, ilula), kufuneka nakanjani ukuhlangabezana nale mfuno. Le ndlela ukondla ukhetho kwabasetyhini abafuna ukuba unciphise umzimba ngaphandle kokuba kuthunyelwa elinesibini, yaye loo nto ibenze okubi.