Amathiphu zendlela uthole fat ngesonto

Obalulekile kwesisindo esikhathini esincane kakhulu isikhathi kungadingeka ezemidlalo ezithile, njenge-wrestling. Futhi, kungase kube usizo ukubuyela isigqi evamile yokuphila ngemva ehhovisi. Lena kungani abantu ngesinye isikhathi uzibuze ukuthi ungathola kanjani fat ngesonto? Iningi labantu abafunda ngokushesha athole isisindo, udinga ngokuphelele ukushintsha indlela yokuphila futhi wenze eningi umzamo. Kodwa kulabo uthanda ukukudla kancane futhi ubuthongo ukulala eziningi, le nqubo ingase iqonde kujabulise, futhi kanjani ukuze uthole fat ngesonto, bona bazokwazi ubatshele lena akuyona inkinga yesibalo esinzima.

Ukuthola amafutha ngazo zonke izindlela

Uma udinga ukwazi ukuthi uthole fat ngesonto, futhi uya ukufeza umgomo kumnyama kubomvu, uyazi, kukhona izinyathelo ezimbalwa ukuthi ngeke uphile okusheshayo kwesisindo, kodwa kungalululaza impilo yakho.

ushiya Omunye

Yidla onikwa isisindo somzimba. Izithako enjalo angathengwa at a okukhethekile esitolo ezemidlalo umsoco. Ngokuvamile, ziklanyelwe ukwakha kwemisipha, kodwa umxhumanisi onolwazi ingacosha izithasiselo ezifana, okuyinto ngokucacile izokubonisa ukuthi zingakusiza kanjani ukuba uthole fat ngesonto.

isinyathelo ezimbili

Yidla njalo ngemva kwamahora ayisishiyagalombili. Izidlo kufanele kube ne wokuqukethwe esiphezulu carbohydrate (isinkwa, pasta, amafutha, ubisi) kanye amaprotheni eliphezulu (inyama namaqanda). Yidla ngangokunokwenzeka. Uma sina isinqumo lokumba umbuzo kanjani ngokushesha khuluphala ngeviki, into yokuqala ukudla ukudla okuningi ngangokunokwenzeka ngokwenyama ivumela isisu sakho.

isinyathelo ezintathu

Njalo ukudla kufanele uphuze ubhiya kancane noma iwayini. Ubhiya newayini iziphuzo ophezulu kilojoule. Ngaphezu kwalokho, utshwala kunciphisa nekusebenta isimiso sezinzwa esiyinhloko, kanjalo ingasheshi umzimba futhi sivumele isisindo.

isinyathelo ezine

Ngaphambi kokudla baphuze ingilazi yamanzi, kubalulekile ukuvimbela amanzi emzimbeni utshwala.

isinyathelo emihlanu

Njalo ngemva kokudla ukulala amahora amathathu. Ukulala kubambezela zonke izinhlelo zomzimba, ngakho ukudla uhamba ngomzimba ne izinga aphansi. Lokhu kusho ukuthi wonke ukudliwa kokudla ungaphakathi pheshana emathunjini isikhathi eside, ngakho-ke ungakwazi ukuyisebenzisa ukuncela kilojoule angaphezu, amafutha kanye nezakhi.

isinyathelo eziyisithupha

Ngemva ovukayo ebuthongweni isiphuzo ngamunye siphuzo kakhulu wamaprotheni amaningi futhi isidlo ukudla yayo okunama-kilojoule amaningi.

Kanjani ukuze uthole amafutha sonto: ezicashile

Gwema ukudla ongaphakeme emafutheni, kanye izithelo nemifino. Ngokuqinisekile bayophanga isikhala esiningi esiswini sakho, okuyinto ungasebenzisa ukuze okune-calorie up. Kufanele kukhunjulwe ukuthi okusheshayo kwesisindo akunakwenzeka ukuba uhlale njalo. isisindo zesikhathi eside kancono ngetingoma kumiswa imikhuba emisha futhi indlela entsha yokuphila okuhambisana ukwanda isisindo. ukukhula abalulekile enempilo (!) Isisindo kuphela ibangelwa okwandisa yemisipha futhi isikhathi eside.