Nantsi itshathi yokutya yaBasetyhini yokuNciphisa ubunzima

Amagama Aphezulu Ebantwaneni

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Ukutyeba nokutyeba kakhulu akujongi nje impilo, kodwa enyanisweni kubangelwa kukugula kunye nezifo ezahlukeneyo zempilo. Kumfazi, ukuhlala kufanelekile kunxulunyaniswa ngqo nomzimba wakhe ngaphakathi kwefestile yesisindo esifunekayo nesempilweni ngokobunzima obuqhelekileyo kunye neetshathi zomzimba.

Ukutya ukutya kunxulunyaniswa nokulahleka kobunzima, kodwa okona kubaluleke ngakumbi kukutya ngendlela efanelekileyo. Ukuzilambisa ukuze unciphise umzimba akuyi kukuthatha naphi na. Uya kuphulukana kuphela namandla ayimfuneko emzimbeni wakho ekusebenzeni kwemihla ngemihla.

Ukutya kakhulu kunokukugulisa. Kubalulekile ke ngoko ukudibana nengcali yezondlo okanye ingcali yokutya okunokukunceda ngokulungiselela itshathi yokutya elandelayo eza kukuqinisekisa ukwehla kobunzima ngendlela esempilweni. Funda ukuze wazi iingcebiso onokuzithatha kwezi zikhombisi zilandelayo kwitshathi yokutya ukuze unciphise umzimba kubantu ababhinqileyo.

Ukubuyela esimeni, ngakumbi ukuba ubeke ubunzima kutshanje, kunokuba nzima. Akukho mntu unqwenela ukuphuma esimweni kwaye kunokudana kakhulu ukufumanisa ukuba awusenakulinganiswa nempahla oyisebenzisileyo kunyaka ophelileyo. Ukukhetha ukutya okuhambelana nendlela ophila ngayo kubalulekile. Ukulandela nje nakuphi na ukutya okumnandi ngethemba lokunciphisa umzimba kunokufumana wena kunye nokuqina kwakho engxakini.

Itshathi yokutya kwabasetyhini ukunciphisa umzimba

Ukuqonda oko kukugcina utyebile, inani lokuzilolonga elifunekayo ukutshisa iikhalori ezingaphezulu, kunye nolawulo lokutya zizinto zonke ezibalulekileyo zokunciphisa umzimba. Landela ezi ngcebiso zingezantsi ukuqonda ukuba ungayenza njani itshathi yokutya yokunciphisa umzimba kubantu ababhinqileyo.

1. Musa Ukutsiba Isidlo

Esona sizathu siphambili sokuba itshathi yokutya ukunciphisa umzimba kubantu ababhinqileyo isenokungasebenzi ngokufanelekileyo ngamanye amaxesha kuxa inenekazi lithatha isigqibo sokutsiba ukutya licinga ukuba linokuphepha iikhalori ngale ndlela. Ngapha koko, ukutsiba isidlo kukwenza ulambe kwaye ekugqibeleni kunokukunyanzela ukuba ugqibe ukutya into engenampilo. Oku ekugqibeleni kuya kuthintela iinjongo zakho zokulahleka kobunzima.

2. Ukutya Rhoqo

Ukutya ukutya ngamanani amancinci rhoqo kwaye kunceda rhoqo. Musa ukuzivumela ulambe. Zama ukutya amashwamshwam okanye iziqhamo rhoqo.

3. Ukutya ukutya okwenziwa ekhaya

Ukupheka ekhaya kukunika isibonelelo sokusebenzisa izithako ofuna ukukunceda ufune ezinye iindlela ezisempilweni.

4. Gcina Ukutya okusempilweni kwiSitokhwe

Qiniseka ukuba uhlala usitya ukutya okusempilweni ekhaya. Oku kuya kukunceda xa ulambile.

5. Isicwangciso sokutya esifanelekileyo

Qiniseka ukuba ukutya okutyayo kuneprotini eyaneleyo, iivithamini, iikhabhohayidrethi kunye namanqatha alungileyo.

6. Sebenzisa iipleyiti ezincinci kunye nezitya

Uphando lubonakalisile ukuba ukusebenzisa iipleyiti ezincinci kunye nezitya kukunceda ukuba utye ukutya okuncinci kwaye kuthintele ekutyeni kakhulu.

7. Kulumkele ukuCwangciswa kweZero Carb Diet

Umzimba wethu udinga zonke iintlobo zezondlo. Izicwangciso zokutya ezithintelweyo aziyi kukunceda ufezekise iinjongo zakho zobunzima ngendlela esempilweni.

Itshathi yokutya ukunciphisa umzimba kubasetyhini

Landela isicwangciso sokutya esichazwe apha ngezantsi ukuze uqiniseke ukuba unokunciphisa umzimba. Itshathi engezantsi yokutya isasazeka ngaphezulu kweeveki ezi-4.

Iveki yoku-1

Ekuseni kakhulu:

• Yiba nesiqhamo esinye ozikhetheleyo kunye ne-3-4 yeembewu ezixubeneyo ezifana nefilakisi, isesame, imelon, njl.

Isidlo sakusasa:

• Khetha nayiphi na enye: Isandwich ye-Paneer ene-chutney / 2 idlis ene-sambhar / akki roti / 2 ye-omelette yeqanda kunye nezilayi ezi-2 zobuchopho / 2 zemifuno exubeneyo yemifuno.

• Iglasi enye yayo nayiphi na incindi yemifuno.

Mid-kusasa

• Khetha nayiphi na: imihla emi-2 kunye nama-walnuts ama-4 / nasiphi na isiqhamo osikhethayo / ithenda yamanzi ecoconut

Phambi kwesidlo sasemini

• Ipleyiti enye yesaladi enxibe iviniga.

Isidlo sasemini

• Khetha nayiphi na: i-rotis ye-multigrain / isitya esinye serayisi.

• Khetha nayiphi na enye: isitya esinye seembotyi / iqanda eliqatywe okanye elenjiweyo / elingafunekiyo.

• Isitya esinye esinamafutha asezantsi.

Phakathi-ngokuhlwa

• Khetha nayiphi na: iglasi enye yeti okanye ikofu / iglasi enye yebhotolo lebisi.

I-snack

• Khetha nasiphi na: Esinye seziqhamo ozikhethele / isitya esinye sezihluma / iglasi enye yesiselo seprotey.

Isidlo sangokuhlwa

• Isitya esinye serayisi yeenkuku.

• Khetha nayiphi na enye: Isitya esinye serayisi / 2 ye-multigrain rotis.

Isaladi.

• Isitya esinye esinamafutha asezantsi / isitya esinye sedalia yemifuno.

• Isitya esinye sesambhar.

• Isitya esinye sesuphu.

Isidlo sangokuhlwa

• I-4 ukuya kwi-5 yamandongomane / iglasi enye yobisi olushushu olunamafutha asezantsi.

Iveki yesi-2

Ekuseni kakhulu

• I-10 ml yesiselo sengqolowa.

• I-5 ukuya kwi-6 yeelnuts kunye neeamangile.

Isidlo sakusasa

• Khetha nayiphi na: i-2 uthappam yemifuno ephakathi kunye ne-sambhar / isitya esinye semifuno i-dalia upma / i-2 paneer ephakathi okanye i-oats dosa / isitya esinye se-pongal / isitya esinye se-poha.

• Ijusi yeglasi enye yemifuno.

Mid-kusasa

• Khetha nayiphi na: Iglasi enye yeprotheni inyikima ngobisi / isitya esineziqhamo / isiselo sethenda yekhokhonathi

Phambi kwesidlo sasemini

• Isitya esinye sesuphu yemifuno

Isidlo sasemini

• I-2 ye-multigrain rotis.

• Isitya esinye semifuno / umhluzi ongenzi veg.

• Isitya esinye semingxunya ebilisiweyo.

• Isitya esinye selayisi.

• Isitya esinye semifuno exubileyo.

• Iveg kunye ne-omelette yeqanda.

I-snack

• I-khakra ezi-2 zomgubo / nasiphi na isiqhamo esinye.

• Ikomityi enye yeti eluhlaza.

Isidlo sangokuhlwa

• I-biryani yenkukhu / ipulao yemifuno.

• Isitya esinye se raita.

• Isitya esinye semifuno okanye isaladi yenkukhu.

• Isitya esinye serayisi esiphekiweyo.

• Isitya esinye somxube we veg sambhar.

• Isitya esinye se-veg / non-veg gravy.

• I-2 ye-multigrain rotis.

• Isitya esinye semingxuma yokubhaka / intlanzi ekhari.

• Isitya esinye sigajiwe.

Isidlo sangokuhlwa

• Iglasi enye ye-whey protein shake / iglasi enye yobisi olufudumeleyo.

Iveki yesi-3

Ekuseni kakhulu

• Ijusi eluhlaza yemifuno enamagqabi.

• Nasiphi na isiqhamo esinye.

Isidlo sakusasa

• Khetha nayiphi na enye: Isitya esinye semifuno yemifuno / 2 oats odli ene-sambhar / 2 methi paranthas ene-fat curd / 2 uttapams yemifuno exutywe ne-veg sambhar.

Mid-kusasa

• Nasiphi na isiqhamo / amandongomane.

Phambi kwesidlo sasemini

• Isitya esinye sesaladi yesithole / isitya esinye sesuphu edibeneyo yeveggie.

Isidlo sasemini

• I-2 ye-multigrain rotis.

• Isitya esinye semifuno okanye i-non-veg gravy.

• Kwesinye isitya esirhabaxa / isitya esinye irayisi ebomvu.

• Isitya esinye sokuxuba veg sambhar.

• Isitya esinye esinamafutha asezantsi.

I-snack

• Ipeanut chikki.

• Ijusi yemifuno exubileyo.

Isidlo sangokuhlwa

• Isitya esinye seziqhamo kunye nesaladi yomxube weveggie.

• Iirisisi ezimbini zengqolowa.

• Isitya esinye se-non-veg gravy / isitya esinye seerayisi emdaka.

• Isitya esinye semifuno.

• Isitya esinye se curd.

Isidlo sangokuhlwa

• Iglasi enye ye-whey protein shake.

Iveki 4

Ekuseni kakhulu

• Ijusi yeAmla.

• Umxube wee walnuts neeamangile.

Isidlo sakusasa

• Amacandelo ama-2

• Isitya esinye samaqebengwana amancinci / iipanike zemifuno.

• Isitya esinye se raita.

• I-paneer kunye ne-veggie rice.

• Isitya esinye se curd.

Mid-kusasa

• I-3 ukuya kwi-4 yeziqhamo ezomileyo / isitya esinye seziqhamo ezisikiweyo.

Phambi kwesidlo sasemini

• Isitya esinye sesaladi yesithole / isitya esinye senkukhu eyosiweyo.

Isidlo sasemini

• Isitya esinye semazimba kunye nedal khichdi.

• Isitya esinye semifuno exubileyo / 2 ye-multigrain rotis.

• Isitya esinye esingena veg / iqanda eliqhuqhiweyo.

• Iglasi enye yebhotolo.

• Isitya esinye sesambhar.

I-snack

• Ikomityi enye yombona obilisiweyo.

• Ikomityi enye yekofu / iti / iti eluhlaza / isiqhamo esinye osithandayo.

Isidlo sangokuhlwa

• Isitya esinye semifuno kunye nembewu yesaladi.

• I-2 ye-multigrain rotis.

• I-gravy / iipulse ezingakhethi veg ezikhethwe nguwe / isitya esinye serayisi emdaka okanye ebomvu.

• Isitya esinye se veg sambhar.

• Iqanda eliqhuqhiweyo.

Isidlo sangokuhlwa

• Iglasi enye yobisi olufudumeleyo.

Ukulandela itshathi yokutya engentla yokuhla kobunzima babafazi iya kuqinisekisa ukuba uya kunciphisa ubunzima bakho ngendlela esempilweni kwisithuba seeveki ezine. Ukuzilolonga rhoqo kunye nokuhlala usebenza kuqinisekisa ukuba umzimba wakho ukwimo kwaye ulungile.

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo