Abafazi aba-6 babelana ngeemfihlelo ezibancede baphulukana neeponti ezingama-20 okanye nangaphezulu

ukunciphisa iiponti ezingama-20 UThomas Barwick / imifanekiso efumanekayo

Ukwehla kobunzima kunokuziva kukuhle kakhulu, nokuba uzama ukunciphisa i-5 okanye i-10 yeepawundi. Kodwa uza kuthini xa uzama ukuwisa Iiponti ezingama-20 kunye neeponti ? Ewe, ewe, malunga noko…

Uya kuhendeka ukuba uqale ukuthathela ingqalelo iikhalori, ii-macros, kunye nemizuzu oyichithe ejimini. Kodwa oko kwanele ukwenza ukuba ufune ukutshayisa intloko yakho kwiplate yakho-kwaye ujonge iimvuthu kuba, ulambile.



Ukuba uthetha nabasetyhini abalahlekileyo ngempumelelo Iiponti ezingama-20 okanye nangaphezulu Uya kufunda ukuba iindlela zabo azinjalo. Kwaye izifundo kwaye izondlo ezingenakubalwa zibonise ukuba ukutya okugabadeleyo kunye neendlela zokuzilolonga ziyindlela yokusilela.



Apha, ama-6 amabhinqa abelana ngeemfihlo ezilula ezibancedileyo baphulukana neepawundi ezingama-20 kunye nokudibanisa. Beka ukuba zisetyenziselwe ukwenza ipetroli yakho ibali lempumelelo .

Eli nqaku lapapashwa ekuqaleni ngamaqabane ethu e WomensHealthMag.com .



igorstevanovic / shutterstock

Ndiyigcina isisiseko. Imifuno eluhlaza ilungile, Iprotheni engacacanga ilungile, kwaye ukuba ndinqwenela into emnandi ngokwenene, ndiye kufuna iziqhamo endaweni yokubhaka. Ndicinga ukuba yeyona nto ndiyithandayo. Andikho kwindlela yokutya, kwaye andiziva ndimbi okanye ndinetyala xa ndikhetha ukuzonwabisa. Ndinciphisa umda, kwaye ukuba ndiziva ndilambile emva kokuba ndigqibile, ndiza kusela iglasi yamanzi kwaye ndilinde. Uninzi lwexesha andisalambi emva kwemizuzu eyi-10, kodwa ukuba ndikhona, ndiza kutya kancinci. Ukuba umzimba wam undixelela ukuba ulambile, ndiyatya! ' - ULauren W., 30, 42 iiponti ezilahlekileyo

Cwangcisa injongo yokomelela komzimba. ukomelela kwinjongo i-aerogondo2 / shutterstock

Olona tshintsho lukhulu kum umdlalo yayikukufumanisa iimbaleki zam zangaphakathi. Ndaziqeqeshela ii-triathlons zokuqala kunye nesiqingatha-marathons, ndathandana ukwenyusa iintsimbi , kwaye ekugqibeleni saqala ukuphakamisa amandla. Ndiye ndafunda kancinci ukonwaba ngenkqubela phambili endiyenzileyo ngentsebenzo yam endaweni yokujonga ukutshisa iikhalori. Ngamafutshane, ndiye ndaqala ukujonga ukomelela njengento endinokuyisebenzisa ukuze ndenze okungakumbi, endaweni yokuncipha. Kwaye oko kwafika utshintsho emzimbeni wam olwandenza ndaziva ndibhetele kwaye lwandinika ukuzithemba. Emva koko, ukunyamekela umzimba wam kwandenza ndafuna ukutya ngcono. Kwaye imikhwa yaqala ukwakha kwaye yaguqula umzimba wam, ingqondo yam, kwaye ndingubani namhlanje. Ngoku ndingomntu osebenzisa ukomelela njengesixhobo sokuziva amandla emxholweni kuzo zonke iinkalo zobomi. ' - U-Amy D., 41, 100 weepawundi ezilahlekileyo

Yenza utshintsho oluncinci olusempilweni. utshintsho oluncinci marian weyo/shutterstock

Ndiye ndehla kancinci emzimbeni kangangokuba khange ndiqaphele ndide ndingene ngokulula kwibhulukhwe ebendingakwazi ukuyinxiba kwiminyaka emibini. Kodwa ndicinga ukuba yenziwe ilahleko kwaye iyigcina ingenzeki. Ngokwenza utshintsho olukhulu , njengokunyusa umthambo, ukutya i-veggie intake, ukusebenzisa indawo yokuzivocavoca (endaweni yokutya) yokuphelisa uxinzelelo, ukulungiselela ukutya, kwaye ndingathembeli ekuphumeni xa ndidiniwe, andikaze ndizive ngathi ndizama ukuncipha. Ndizama nje ukuthatha izigqibo ezisempilweni. Olo khetho lwazenzekela kwaye luyinxalenye yendlela endibuphila ngayo ubomi bam. ' - U-Aleisha F., 29, 22 weepawundi ezilahlekileyo



Qalisa ukutya kwangaphambili. ulungiselelo lokutya kristen paulin / shutterstock

'Mna ndiyeke ukuzihlutha kuba oko kukhokelele ekubuyiseleni ubunzima ngaphambili. Ndiqale ukutya iikhalori ezingaphezulu kuneendlela zam zangaphambili zokutya ezivunyelweyo kwaye ndagxila kukutya okulungiselela ukutya endikuthandayo-ngokuchasene nokuhamba ngebhayisikile phakathi kokuncipha kobunzima kunye nemivalo yokutya. Ukugcina amashwamshwam alinganiselweyo kunye nokutya ezandleni kundigcina ekwenzeni ukhetho lokutya okungenampilo xa ndidiniwe okanye ndinosuku olubi. Ndikwazisa nabahlobo bam abasondeleyo kunye nosapho ukuba ndizama ukunciphisa umzimba, kwaye lonto iyandinceda ukuba ndihlale ndiziphendulela. Ngoku andivumeli ukuba ubomi bam okanye umsebenzi wam uphazamise impilo yam. ' - UCarrie D., 31, 36 weepawundi ezilahlekileyo

Zilolonge rhoqo. Sebenza ngokufanayo ifotoiva / shutterstock

Ukuzilolonga kubaluleke kakhulu ekundifikiseni kule ndawo ndikuyo ngoku. Ngexesha lokukhulelwa kwam kutshanje, bendisebenza rhoqo ngoqeqesho lobunzima iintsuku ezi-3 ngeveki kwaye ndenza i-cardio iintsuku ezi-3 ngeveki. Njengoko ukukhulelwa kuqhubela phambili, kuye kwafuneka ndiguqule ukuzilolonga kwam, kwaye bendisaya ndityeba, kodwa ndabeka iiyure kwindawo yokwenza umthambo. Ndade ndathatha iklasi kaZumba kusuku olungaphambi kokuzalwa kwentombi yam! Umsebenzi wam wawukhawuleza kakhulu kwaye ulula kunexesha lokuqala, endicinga ukuba kungenxa yokuba ndandikwimo entle kangako. Emva kokuzalwa, ndathatha iiveki ezi-6 ndisiya kwimithambo, kodwa bendileqa kancinci ukubuyela ejimini. Ndathi ndakukhululwa ukuba ndibuyele emva, ndatsiba kanye. Kwiinyanga nje ezimbalwa, ndaphulukana nayo yonke ubunzima bomntwana (Iiponti ezingama-45) kunye neepawundi ezili-15 ngaphezulu kwaye ndabona eyona nto ibalulekileyo ebomini bam. ' - UAmanda K., 38, iiponti ezingama-60 zilahlekile

Inombolo yengelosi enentsingiselo engama-444
Ukulinganisela ukutya kunye nokuqina. ukutya okuseleyo umanyano / shutterstock

Emva kokuba ndifumene isifo seswekile kwiminyaka embalwa edlulileyo, ndaqala ukulandela Indlela yokuphila esezantsi yecarb nokuqubha. Iswekile esegazini lam sele iqhelekile ngoku. Ndafunda ukuba ukunciphisa umzimba ngokwenene yi-85% yokutya kunye ne-15% yokuzivocavoca. Ungandivi kakubi — ukuzilolonga kubalulekile emzimbeni wakho, kodwa ukufumana isicwangciso sokutya esikusebenzelayo kwaye unamathele kuso kubaluleke kakhulu. ' - UJese R., 41, 28 iiponti ezilahlekileyo