cara mengecilkan perut tanpa olahraga Indlela ukuncipha isisu ngaphandle umsebenzi ongakwenza ngendlela yokugwema ukudla okuthile kungenza ubangele isisu yanda distended futhi wabuye ukudla okuthile kungenza ukubhekana isisu distended .
Kanye ukuncipha, ukuze ukwazi ukuthola ekahle isisu slim kanjalo kudinga isikhathi , imizamo kanye nokubekezela . Kodwa ngokwenza ushintsho encane yokudla ke ungenza izinguquko ezinkulu ukuze esiswini zibukeka slimmer futhi slimmer . Awukwazi ukulinda ukuzama ngayo ? Hamba ubheke isibuyekezo okugcwele ngezansi
Kufanele Ukudla Exakeke
Ukusetshenziswa of zokudla enempilo
Ukudla akusho ungadli nhlobo , wena nje kufanele udle izikhathi 5-6 kodwa ngo izingxenye ezincane . By hhayi ukudla azibulale uzophiwa buthelela fat xaxa futhi ngokushesha . Ngaphezu kwalokho , uma ungadli nhlobo ke umzimba somzimba ungasetshenziswa iphazamiseke . Ukuze luhambe ngokushesha umzimba umzimba , udinga ukudla ukudla okunempilo ocebile amaprotheni , amafutha kokuhle carbohydrate eziyinkimbinkimbi .
Ukuze amaprotheni amaphupho akho zingahlanganisa legumes efana peas , kabhontshisi alimondi, hazelnuts , kanti walnuts , nakho imithombo of amaprotheni isilwane ezifana ubisi noma ephansi fat yogurt , inkukhu , amaqanda , futhi inyama ebomvu , futhi ecebile amaprotheni umthombo ukuthi ubuye abe amafutha enempilo ezifana nezinhlanzi .
Ngokuqondene umthombo amafutha enempilo , ungathola khona kusuka amafutha omnqumo , amafutha flaxseed , amafutha sunflower , ne ukwatapheya .
Ukuze umthombo we carbohydrate , ukusetshenziswa ekudleni efana irayisi elinsundu , lonke okusanhlamvu noma izithelo ezifana zomvini , strawberries , apula , nemifino eluhlaza njengotshani isipinashi , kanye nabanye .
Khetha iziphuzo enempilo
Iziphuzo onempilo ezifana yogurt iziphuzo , izithelo ayo , zemifino ayo nobisi ephansi fat . Ngoba zikhona iziphuzo eziningana eziqukethe kilojoule eliphezulu ngokwanele ezifana neziphuzo ezibandayo , isiraphu noma utshwala kungakwenza esiswini distended xaxa .
Ukuphuza amanzi amaminerali yanele
Amanzi emzimbeni ukhonza ukwenza lula wokugaya ukudla futhi umzimba kanye lula ukumuncwa kangcono izakhamzimba . Ngakho-ke kuyinto esanele amanzi amaminerali somzimba Kubalulekile ukuphuza eziyisishiyagalombili izingilazi zamanzi amaminerali ngosuku .
Ukudla ku- Gwema
Ukudla okuluhlaza kanye izingxenye big
Ukudla okuluhlaza nokudla nengxenye enkulu emgudwini wakho wokugaya ukudla kungenza ukwandisa nalesi eliphakeme nakakhulu . Umsoco etholakala enkomishini uhhafu izaqathe okuphekwe ilingana nendebe izaqathi eluhlaza . Ngakho-ke , lo ukusetshenziswa zemifino eziye okuphekwe ukuhlangabezana nezidingo zokudla okwakha umzimba .
Ukudla okusezingeni in sodium
Ngokuvamile sodium noma usawoti noma okunika amandla ngokuvamile atholakala ukudla okwenziwe . Sodium ine impahla ezingaba ukuheha amanzi . Gwema zidle sodium ephakeme ukwedlula imali evamile , njengoba kungakwenza wena ugcine uketshezi xaxa kungaholela imizwa ukucobeka , umzimba kubukeka zingavuvukalanga xaxa kanye nesisindo amanzi okweqile .
ushingamu
It ephenduka ukuthi njalo ushingamu zingenza a esiswini distended . Lokhu kungenxa yokuthi eziningi air yagwinya washaya ipheshana emathunjini ngenxa ukuhlafuna ushingamu . Umoya abanjwe kungabangela ingcindezi , kanti ukuvuvukala kwamathumbu sikhulu .
Gwema ukudla okungenamsoco
Ukudla okusheshayo , ushokoledi kanye Ungadla ezifana crisps kanye efana ingabi umsoco nhlobo . Kodwa gwema lokhu kudla ngoba kungakwenza isisu sakho bloated xaxa . Ukushintshela ukudla ukudla okunomsoco ukuze umzimba .
Ngokushesha Ngokwenza yokuphila izinguquko Ukugwema ekudleni kungaholela esiswini ngokuya distended futhi esikhundleni salo ezinye yokudla Kunconywa ngenhla . Inhlanhla !
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