Njira yowononga kulemera kwake imadziwika kwa nthawi yaitali: chakudya + masewera. Simungathe kupeza malingaliro anu malingana ndi malamulo okhawo okhutira zakudya: pa nkhaniyi, ngati mutayalemera, mukachoka, sikudzatenga nthawi yaitali. Pofuna kulimbikitsa zotsatira zomwe zapezeka kwa zaka zambiri, zochitika za masewera ndi zofunika. Kuphatikizanso, pokhapokha ndi chithandizo cha masewera mungathe "kujambulira" chiwonetsero chokongola ndi chogwirizana cha maloto anu.
Mlangizi wa mafilimu ku Hollywood, Harley Pasternak adalenga dongosolo lomwe limagwirizanitsa zonse zigawo zikuluzikulu za kuwonongeka kwa thupi: mu njira zisanu, "chakudya chogwirizana" chimagwirizanitsidwa ndi thupi. Zojambula zokongola za chisomo cha Mr. Pasternak zinakhudza Alicia Case, Eva Mendes, Jessica Simpson, Reese Witherspoon ndi ena olemekezeka amavomereza kuti Zinthu zisanuzo zimagwirizanitsa mosavuta moyo wawo ndipo zimawalola kuti akwaniritse zotsatira zomwe sankaganizapo. Kuti muwone momwe chakudya cha parsnip chimawathandizira pa zochitika zanu, mufunikira masabata asanu: Mlengi wa njirayi akutsimikizira kuti panthawi ino mudzakhala ochepa kwambiri pa 5-10 makilogalamu.
Zochepa zochepa - zotsatira zotsiriza
Bambo Pasternak atasankha kupanga njira yake yodzichepetsera, adakumana ndi ntchito yovuta. Zinali zofunikira osati njira yokhayo yodalirika komanso yodalirika ya thanzi, komanso imodzi yomwe ingagwirizane ndi ndondomeko yoyenera ya mafilimu a Hollywood kuti azidya Hurley Pasternak zinthu zisanu popanda mavuto. Ndipo izi zikutanthauza kuti zakudyazo ziyenera kukwaniritsa ntchito zotsatirazi.
1. Musakhale ovuta kwambiri.
Zakudya zakonzedwa mosavuta komanso mwamsanga. Ndipo mwamsanga kudya: maphwando a masana pa nthawiyi ndipo ulendo nthawi zambiri amakhala ochepa kwambiri. Izo zikutengerani inu mpaka theka la ora.
3. Chakudya chofunikira chimamangidwa pa zinthu zophweka komanso zophweka. Ndipo pamene thupi likusowa mavitamini ndi kufufuza zinthu zakwaniritsidwa.
4. Zida zambiri zakhitchini sizigwiritsidwa ntchito kuphika. Poyendera maulendo, kawirikawiri amakhala ndi blender, kanyumba kakang'ono kagetsi komanso mini friji. Choncho, simukuyenera kuyika ndi kuphika mu uvuni kapena kusakaniza chakudya mu madzi osambira.
5. Zochepa zoletsedwa - mwinamwake akufuna kuti azikhala nthawi yayitali pa zakudya zoterezi?
Harley Pasternak anakumana ndi ntchito yovutayi yokongola kwambiri! Makhalidwe a "Five Factors" amakwaniritsa zofunikira zonsezi.
"Zinthu 5"
Njira zisanu izi zimachokera ku zigawo zisanu ndipo malamulo ake onse akugwirizananso ndi chiwerengerochi - motero dzina "Zinthu zisanu."
Ndondomeko ya masabata asanu - chakudya chimodzi chokha chimadya. Harley Pasternak akutsimikizira kuti patapita masiku 35 otsatira a njirayo adzalandira zotsatira zokwanira. Kuwonjezera apo, nthawi yoyenera imakulolani kuti mupewe kumverera kwa kukhala kosatha pa zakudya, chifukwa, mwa njira, ambiri dieters "kuswa". "Choyenera, njira zisanu zapangidwe zimapangidwira kukhala moyo wanu," anatero Harley Pasternak.
Chakudya zisanu pa tsiku. Bambo Pasternak amapereka chakudya nthawi ndi nthawi. Momwemo, kasanu patsiku: chakudya chamadzulo, chamasana, chakudya chamadzulo kuphatikizapo zokolola zazing'onozing'ono ziwiri tsiku lonse. Ndi ndondomeko yotereyi, simudzazunzidwa ndi njala, pambali pake, sipadzakhala msampha wa maganizo "Ndiyenera kudziletsa pazinthu zonse."
Zakudya zisanu zosakaniza maminiti asanu. Chakudya chilichonse chiyenera kuphatikizapo zisanu zikuluzikulu zikuluzikulu: mapuloteni (odyetsa ng'ombe, nkhuku, nyama ya kalulu, nsomba ndi nsomba) - ndizofunika kuti mumange matupi amphamvu; Zakudya zovuta (zokolola) - mphamvu; Fiber (masamba atsopano ndi zipatso) - kuyeretsa dongosolo la m'mimba ndi kukhuta kwa thupi; : mafuta osapsa mosavuta (masamba a masamba, mwachitsanzo, azitona, chimanga); zakumwa popanda shuga.
Chakudya chiyenera kukhala chithandizo chochepa cha kutentha. Ndibwino kuti mupereke zamasamba zatsopano ndi zowonjezera, nyama yowoneka bwino, zipatso ndi tirigu.
Kugwira ntchito kwa mphindi 25 tsiku lililonse. Maphunziro afupikitsa ndi othandiza kwambiri kuposa maola ambiri a marathons pa masewera olimbitsa thupi omwe amadya Hurley Pasternak zinthu zisanu. Choncho, mu "Njira zisanu", zimaperekedwa kuti masewera aperekedwe kwa mphindi 25 patsiku: Mphindi 5 pazochita. Kulongosola machitidwe pogwiritsa ntchito njira ya Pasternak kuyenera kuoneka ngati izi: Mphindi 5 ya cardio katundu: kuthamanga, njinga (kuchita masewera a njinga), chingwe, kulumpha; Maphunziro a mphamvu ya mphindi 10: kusinthana ndi biceps, kupitiliza, masewera; Mphindi 115 akugwedeza makina. Ndikofunika kusankha masewero m'njira yoti muzitha kupanga minofu yonse yosindikizira: pamwamba (kutukula thupi), m'munsi (kutukula miyendo) ndi oblique (kupotoza); Kuthamanga kwa mphindi zisanu.
Masiku asanu a mpumulo kwa masabata asanu. Gawo losangalatsa kwambiri la "Zinthu zisanu" ndi ... masiku asanu a mpumulo mu masabata asanu! Kamodzi pamlungu mwachitsanzo, Lamlungu, mutha kupuma pa zakudya - zoterezi ndizofunikira kuti musalole kudzimvera chisoni komanso kudzimvera chisoni kuti mulowe mu chikumbumtima chanu. Pasternak akunena kuti tsiku lino mukhoza kuthera "kupuma kwapakati": pali Fries, ma hamburgers, maswiti, mapu, ayisikilimu. Komabe, akatswiri ambiri amakhulupirira kuti chakudya choterocho "chimasambira" -ndikumangirira kwambiri kwa thupi. Chifukwa chake, njira yowonjezera yowonjezera ndi yochepa (!) Maudindo mu "tsiku la mpumulo kuchokera ku zakudya". Lolani nokha lero kuti mudye chidutswa cha zokondweretsa zomwe mumakonda kwambiri - kokha izi ziyenera kukhala chida chapamwamba. Mwachitsanzo, chidutswa cha tchizi ndi nkhungu, sandwich ndi caviar kapena keke yowala.
Ndibwino kuti mukuwerenga
M'buku la Harley Pasternak la The Fitness Program Five Factors, maphikidwe ambiri amafotokozedwa ndi mankhwala ogwiritsidwa ntchito. Komabe, mlembi amatsimikizira kuti aliyense angathe kuyesa kulakwitsa kwake, makamaka chofunika - poganizira malamulo ofunika (magawo asanu pa chakudya chilichonse ndi kuphika bwino: kutseka, kutentha). Mndandanda wotsatira wa tsikuwo ukhoza kuwoneka ngati ichi.
Chakumwa . Fritata ndi tomato, kapu ya tiyi wobiriwira kapena kofiira.
Choyamba chotukuka. Saladi ya chipatso chowala (apulo, kiwi, lalanje), tiyi.
Chakudya . Risotto ndi bowa (onani Chinsinsi), saladi ya masamba atsopano, ovala mafuta, apulo, tiyi.
Chakudya chokwanira chachiwiri. Gawo la mafuta otsika kwambiri omwe ali ndi mkate wa mkate kapena chidutswa cha mazira otentha ku nkhuku (tiyi), tiyi wamchere.
Chakudya chamadzulo . Nkhumba yambewu (sala - steamed) ndi saladi ya masamba (phwetekere, nkhaka, tsabola tsabola, zitsamba zatsopano).
Fritata ndi tomato
5 zowonjezera zigawozikulu - mchere, tsabola, mafuta a mafuta (chifukwa cha kufuma).
Mu bukhu la Harley Pasternak "Fitness" zinthu 5 "zikufotokozerani mfundo zonse za njira ya kusintha. Pano pano mudzapeza maphikidwe a zakudya zoyenera komanso zoyenera, zofotokozera za masewera olimbitsa thupi tsiku lililonse.