Bambo wa Britain ndi mwana wake - katswiri wa zamagetsi Mike ndi katswiri wamaphunziro Stuart McInnessecare anapeza bwino kwambiri. Chofunika kwambiri cha kupezeka ndikuti ngati mutagwirizanitsa chakudya, masewero olimbitsa thupi ndi kugona kwathunthu ndi malingaliro, mukhoza kuchepetsa kulemera m'maloto! Kodi chinsinsi n'chiyani? Ngati mutayambitsa njira yotentha mafuta usiku ndi kupititsa patsogolo kagayidwe kameneka, ndiye mwezi umodzi mukhoza kutaya makilogalamu atatu.
Ngati chiwindi chidzapatsidwa 1-2 supuni ya uchi ola limodzi musanagone, ndiye kuti njira yowonongeka imakula bwino ndikupwetekedwa ndi mahomoni, zomwe zimateteza mafuta ku cleavage.
Inde, zonse sizili zophweka, simungathe kuzipeza ndi uchi. Ndikofunika kuti muwerenge mwatsatanetsatane regimen yanu ndi zakudya.
Inde, tsopano mukuyamba kulingalira za ubale pakati pa kulemera ndi kugona. Yankho liri lophweka: Ngati simugona mokwanira, ntchito ya mahomoni omwe ali ndi chilakolako chofuna kudya, mafuta ndi kaganizidwe ka zinthu zosiyanasiyana zimasokonezeka. Kodi munadziwonapo nokha kuti mukudya kwambiri, pamene simukufuna kuchita chirichonse? Phunziroli linkachitidwa: ophunzirawo adadzuka pa 4.30 m'mawa, ndipo usiku wotsatira pa 8.30. Zinachitika kuti ophunzira amene sanapeze mokwanira anadya makilogalamu 221 (pafupipafupi). Mu masabata awiri a boma, ma calories amapanga magalamu 450 a mafuta owonjezera, koma ndani amafunikira?
Pamene mkazi sagona mokwanira, thupi lake limatulutsa mahomoni ambiri, omwe amachititsa chidwi chokhumba, komanso amapanga hormoneptin yocheperako, yomwe imapangitsa kuti munthu azikhala wokhutira. Vuto ndilokuti simukufuna kudya tsiku lanu, koma kudya chakudya cha kalori. Zamoyo zimapanga chakudya chosavuta, chokoleti, kuphika ndi shuga.
Muyenera kugona maola asanu ndi awiri ndi theka tsiku lililonse, kuti muchepetse kulemera. Komanso, tsatirani malangizo othandiza:
- Ndi bwino kudzuka ndikugona tsiku ndi tsiku nthawi yomweyo. Ngati pamapeto pa sabata ndi kovuta kuti muzimvera, ndiye kumbukirani kuti ngati mutagona pansi kwa maola awiri, ndiye kuti mukufunikira kudzuka, maola awiri kenako.
- Yendetsani moyenera kwambiri kuphika kosnu. Yesani kusamba, kuchita yoga kapena kutambasula kwa mphindi 50-60, werengani bukhuli. Nthawi yaying'ono idzadutsa, ndipo kale ndi masewerowa, thupi lidziwa kuti posachedwa udzagona. Yesani kutseka foni, TV ndi kompyuta.
- Ngati mumakonda khofi, yesetsani kumwa madziwo mu theka loyamba la tsikulo, koma musayambe. Ndipo musamamwe mowa maola atatu musanagone. Zoonadi, zakumwa zaledzere zimathandiza kuti tigone, koma musalowe m'tulo tofa nato, kotero kuti nthawi zambiri simugona mokwanira.
- Muzochitika zanu, dziwani momwe mumasowa. Azimayi ena amagona mokwanira maola 9. Ngati mutagona maola 7, ndipo m'mawa nthawi yothandizira siingadzutse, ndiye kuti si nthawi yanu ndikuyesera kugona. Nthawi iliyonse yonjezerani nthawi yanu kwa mphindi khumi ndi zisanu, ndipo chitani mpaka mutabwera nthawi yoyenera. Ndi bwino ngati zimatenga mulungu umodzi kapena awiri.
Kuzoloŵera thupi lanu ku boma sizingakhale zophweka kwa ena, chifukwa munthu wina pa ola limodzi m'mawa amayamba kuyang'ana mndandanda womwe mumakonda kwambiri pa TV. Ndi bwino kulemba mndandanda pavidiyo kapena DVD kapena kuyang'ana pa intaneti pawonekedwe, ndipo ganizirani chifukwa chake mukuchitira izi - chifukwa cha thupi labwino komanso labwino. Zidzakhala zovuta kuti tigone tulo, koma palibe chomwe chingatheke Kuti tidziwone ku boma latsopano, timatenga nthawi yochuluka. Okonda khofi amasankha kuti sikoyenera kusiya khofi masana, koma onse monga katswiri wina amanena kuti caffeine imakhudza kwambiri kugona, ngakhale ngati simukuzindikira chilichonse. Ngati mukuvutika kuti musiye zakumwa zotsitsimula izi, yesetsani kusinthanitsa khofi yofiira. Choyamba, imwani theka la mphika wa khofi ndi hafu ya khofi ya decaf, kenaka gawo lachitatu la chikho ndi kapu yowonongeka, ndipo zina zonse zimaphatikizidwa ndi ufa ndi zina zotere mpaka mutasiya kumwa khofi. Vuto lalikulu kwa amayi ena ndi mwamuna amene safuna kugona mofulumira, koma vutoli likhoza kuchotsedwa mosavuta. Ganizilani za zochitika zogonana musanakagone - yoga, batani kusamba kapena kusamba, kugonana ...
Kodi ndingatani ngati sindingathe kugona pa nthawi yoyenera?
Izi zidzakuthandizani:
- Mkaka wa mkaka ndi supuni ya uchi.
- Kutsegula m'chipinda.
- Nyimbo zabwino.
- Kuphunzitsidwa paokha.
- Kusamba kwa mphindi khumi ndi zitsamba ndi mafuta ofunikira kapena kusamba mapazi.
- Kuyenda kwa mphindi 20 panja.
Muzichita masewera olimbitsa thupi tsiku lililonse. Chofunika koposa, pali zochitika zolimbitsa thupi ndi kupweteka maganizo.
Kumbukirani kuti muyenera kugona mu mdima wonse kuti melatonin ndi mafuta akhoza kuwotchedwa.
Inde, zikanakhala bwino kupatula kuchita masewero olimbitsa thupi ndikugona mokwanira. Yesetsani kukana zakudya zakuta fodya ndi zakudya zam'chitini, zakudya zopanda theka ndi mkate woyera, idyani kamodzi pa sabata nyama yowonda, kawiri pa sabata - mazira. Ngati muli ndi zakudya zamasamba, ndiye idyani zakudya za soya. Onetsetsani kuti mumasankha nsomba zonenepa ndi zonenepa, kudya zipatso ndi ndiwo zamasamba.
Menyu makamaka pa Kukongola Kwogona
Chakudya cham'mawa (sankhani kukoma kwanu):
- chikho cha mueslis mkaka wofiira, omelette kuchokera ku nkhuku imodzi ya nkhuku, 1 lalanje kapena 1 apulo.
- kapu yamasiti, kapu ya muesli ndi mkaka wokometsetsa, dzira lophika, kapu ya madzi apulo.
- yogulo wopanda mafuta, chidutswa cha mkate wonse wa tirigu ndi supuni ya supuni ya uchi, nthochi.
Zosakaniza (sankhani kukoma kwanu):
- stanacaspalsin madzi
- apulo ndi saladi ya zipatso ya lalanje
- apulo
Chakudya (sankhani kukoma kwanu):
- Ng'ombe yophika, saladi wa phwetekere ndi kabichi
- nsomba yophika, stewed pa masamba mafuta bowa kapena nkhaka
- nkhuku, nyemba zobiriwira, chidutswa cha chinanazi
Kudya (sankhani kukoma kwanu):
- masamba msuzi-puree ku phwetekere, karoti, broccoli ndi kolifulawa
- msuzi wa masamba a leek, phwetekere ndi kabichi, chidutswa cha tchizi
- mbatata, yophika yunifolomu, saladi kuchokera ku tsabola ku Bulgaria, kabichi ndi kaloti.
Zotsatira zabwino zitha kukhala ngati patangotha maola awiri mutatha kudya chakudya chamadzimadzi, ndi ola limodzi musanayambe kumwa mowa wokhala ndi mphindi yozizira ndi kuwonjezera kwa mandimu ndi uchi wina-dvuhstoykami.
Ndizo zonse! Tsopano inu mukudziwa choti muchite, kotero kuti masentimita owonjezera achoke mu thupi lanu! Muzigona, khalani ndi nthawi yabwino!