Inkqubo yokulahleka kwesisindo engama-30/10 idibanisa ukutya, uxanduva, uqeqesho kwezempilo, kunye nonyango lokuziphatha kwisicwangciso sokulahleka kwesisindo esizimeleyo. Uya kuba nodliwanondlebe lokuqala ukufumana isicwangciso sokutya esifanelekileyo kuwe, ufumane ukungena ngeveki (ubunzima kunye nomlinganiso womzimba), kwaye ube nomqeqeshi wezempilo ukuze akugcine usendleleni kuhambo lwakho. Uxanduva lokuphendula lusisitshixo ngenkqubo ye-30/10, kwaye uyakundwendwela iziko lokulahleka kwesisindo ngama-30/10 kufutshane nawe njengenxalenye yokuphendula.
Ukutya kunye neMenyu
Isicwangciso sokulahleka kwesisindo se-30/10 yikhalori ephantsi kakhulu (malunga ne-800 ukuya kwi-1,000 yeekhalori ngemini, kodwa iyahluka ngokwendlela ophila ngayo), iprotein ephezulu, inkqubo esezantsi ye-carb. Uyakudla isidlo sangokuhlwa esityebileyo esineprotein, kunye nokutya endaweni yezinye izidlo zakho. Ukufakwa endaweni yesidlo kufakiwe xa ubhalisa, kwaye uze njengomgubo onokudibanisa namanzi okanye kwifom yebha. Nje ukuba ulilungu le-30/10, uya kuba nakho ukufikelela kwiiresiphi ezinempilo ezingama-30/10. Isicwangciso sokutya esiqhelekileyo xa ulandela ukutya okungama-30/10 kunokubandakanya:
Amanqaku afanelekileyo- Iprotheyini efanelekileyo yokulahleka kobunzima
- Iinkonzo kunye neengozi ze-Atkins Diet
- Ubungozi bokutya okuneeKhalori eziphantsi kakhulu
Isidlo sakusasa: Ukutya ukutshintshwa komgubo
I-snack: Isiselo esingumgubo okanye ibha ye-30/10
Isidlo sasemini: 30/10 umgubo wokugungqa nge-1 indebe ye imifuno engekho isitatshi
Isidlo sangokuhlwa: Ii-ounces ezi-2 ukuya kwezi-3 zenkuku encinci okanye intlanzi nge-1 indebe ye-veggies engeyiyo yesitatshi
Thumela isidlo sangokuhlwa: 30/10 izongezo zeevithamini
Ukuhla ukusinda
Isithembiso se-30/10 uya kuphulukana neepawundi ezingama-30 kwiiveki nje ezili-10. Yiyo i-3 yeepawundi ngeveki, evakalayo kuba ukutya okuneekhalori eziphantsi kakhulu kunika inqanaba lokulahleka kwesisindo malunga neeponti ezi-3 ukuya kwezi-5 ngeveki.
Ngubani otya ukutya okufanelekileyo
Ngenxa yokuba isicwangciso sokulahleka kobunzima be-30/10 yikhalori ephantsi kakhulu, inkqubo esezantsi ye-carb eyilelwe ukunciphisa umzimba ngokukhawuleza, isebenza ngcono kubantu abanobunzima obukhulu bomzimba (kunye namafutha) ukuba balahle. Ukutya kunokuba kwamkelekile kubantu abatyebe kakhulu abanokuthi banciphise ubungozi besifo ngokuthoba ubunzima ngokukhawuleza
benza kangakanani abadanisi bokugcina
Iindleko
Isicwangciso se-30/10 siyabiza, kwaye ayinguye wonke umntu ozimisele ukuhlawula amawaka eedola ukunciphisa umzimba ngokukhawuleza ngokutya iikhalori ezimbalwa. Inkqubo ye- Ixabiso eliphakathi ukuphulukana neepawundi ezingama-30 kwinkqubo engama-30/10 imalunga ne- $ 3,000. Oku kwenzelwa i-10 yeveki yokulahleka kwesisindo. Ngokuqhelekileyo unayo iveki yokutshintsha ingqondo yakho kwaye ubuyiselwe imali kodwa unokuba neendleko ezininzi zangaphambili.
Okuhle nokubi
Unokuvuna izibonelelo zokulahleka kwesisindo ngokukhawuleza ngokulandela isicwangciso se-30/10, esinciphisa umngcipheko wesifo esinganyangekiyo (njengesifo sentliziyo kunye neswekile) ukuba utyebe kakhulu okanye utyebe kakhulu, kodwa kukho iingxaki kwakhona. Ukutya okunekhalori ezisezantsi kakhulu kufuneka kulandelwe phantsi kolawulo lwezonyango, njengoko iziphumo ebezingalindelekanga ezingathandekiyo (okanye eziyingozi) zinokwenzeka. Oku kunokubandakanya iinyongo, isicaphucaphu, urhudo, ukuqhina nokudinwa, utshilo IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso .
UPhononongo loMthengi
Ukuphononongwa kwabathengi kuyaxutywa xa kufikwa kwisicwangciso sokulahleka kwesisindo se-30/10. Zininzi abaxhasi bayathandabuza yenkqubo ethi abaqeqeshi bezempilo abangama-30/10 abafanelekanga ukuba bafanelekile, umgubo ogungqis (ukutshintshwa kwesidlo) kunye nemivalo ayinambitha kakhulu, kwaye le nkqubo ayisosicwangciso-qhinga sexesha elide sokulawula ubunzima. Nangona kunjalo, abanye abathengi banika uphononongo olukhulu , besithi le nkqubo ibancede bachitha ubunzima obukhulu kunye namafutha omzimba ngamaxesha amafutshane.
Ngaba ukutya kwe-30/10 Kukulungele?
Soloko uxoxa nogqirha wakho ngaphambi kokuba uqalise inkqubo yokuhla kwesisindo esisezantsi kakhulu, njengeplani ye-30/10. Kungenxa yokuba kuya kufuneka uhlawule uninzi lweendleko zenkqubo ngaphambili, ziqwalasele zonke izibonelelo kunye nangononophelo ngaphambi kokuba ubhalise. Yazi ukuba unokuba neziphumo ebezingalunganga xa ulandela isicwangciso se-30/10, kunye nokutya okuneekhalori eziphantsi kakhulu (kunye nezicwangciso zokuphulukana nobunzima ezibonelela ngezixa eziphezulu zokutshintshwa kwesidlo) ayizizo ixesha elide.
Kodwa ukuba uya kuxhamla ekulahlekeni kobunzima obukhawulezileyo kunye nokuncitshiswa kwengozi yesifo enxulumene nayo, buza ugqirha wakho ukuba ngaba inkqubo ye-30/10 (okanye inkqubo yokulahleka kwesisindo kwi-ofisi kagqirha) ilungile kuwe.