Ngati mukusowa mwamsanga, kapena Momwe mungatetezere kulemera kwa makilogalamu 10 mwamsanga
Kwa masiku atatu mukhoza kuchita zambiri, mwachitsanzo, kugwa m'chikondi, kusiya ntchito ndikupeza nokha munthu watsopano. Kungokhala 10 kg slimmer sangakhoze. Ngakhale mutakana kwathunthu kudya ndi kumwa, simungathe kutaya kuchuluka kwake. Ndipo musayesedwe ndi malingaliro a amuna opusa pa intaneti omwe amatsimikizira kuti amadziwa momwe angathere mwamsanga ndi kuchotsa mafuta owonjezera nthawi yochepa kwambiri. Kawirikawiri, malondawa ndi anthu omwe akufuna kukugulitsani "chodabwitsa chozizwitsa" kwa ndalama zambiri. Zolinga zawo ndizodzikonda okha ndipo palibe amene amatsimikizira zotsatira zake. Koma mavuto a umoyo pogwiritsa ntchito mankhwala osakayika kuti athe kupeza zambiri.
Omwe akufuna kudziwa kuchepetsa kulemera kwa madzi kwa sabata pa 10 makilogalamu, tidzayankha - palibe njira! Zomwe zimatchedwa kuti zakudya zamadzi, zomwe zimawoneka ngati zogwira mtima, zimapereka masiku asanu ndi awiri olemera makilogalamu 2-3 kapena makilogalamu 4-5 ndi zazikulu (kuchokera ku makilogalamu 100) kulemera kwake koyambirira. Choncho, ngati mukufunitsitsa kuchotsa mapaundi owonjezera, khalani okonzekera kuti mutengere nthawi (kuyambira mwezi umodzi mpaka 3). Cholinga chenicheni ndikuti kutaya makilogalamu 10 pa sabata popanda zakudya, ndi zakudya kapena masewera olimbitsa thupi sizingatheke.
Kudya kuti ukhale wolemera ndi 10 gk: Njira "10X10"
Ndondomekoyi ndi ya gulu lovuta, koma omwe amaganiza momwe angatetezere kulemera kwa makilogalamu 10 mwamsanga, sichiwopsyeza. Okonza pulogalamuyi akulonjeza kuti mu masiku 10 a zakudya zovuta komanso zolimba mudzapeza zotsatira zomwe mukufuna ndikupeza mawonekedwe okongola.
Malamulo a "ambiri" ndi osavuta, koma ndi oyenera kuphedwa.
- Ntchito yaikulu pamasamba a tsiku ndi tsiku amaperekedwa kwa mapuloteni. Zakudya za m'thupi zimadya mopitirira 20 g patsiku. Chifukwa cha izi, zamoyo zimayamba kufufuza magetsi atsopano komanso zimayambitsanso kuti thupi likhale lotentha kwambiri. Mlingo wa shuga m'magazi amatha, kutengeka kwa insulini kumakhala kosalekeza, kuthetsa ubongo ndi kusasamala kumatha, ndipo chikhalidwe ndi maonekedwe ambiri zimakula kwambiri.
- Mndandanda wa zinthu zotsekedwa zimaphatikizapo mkaka wamafuta, sausages, marinades ndi masukisi a zokometsera, kuphika, ufa ndi shuga, mowa, onse ofooka ndi amphamvu, ndiwo zamasamba omwe ali ndi zakudya zowonjezera (beets, mbatata, kaloti, etc.), nyemba ndi chimanga, madzi a zipatso amathira, mtedza, chiwindi, pates, chakudya chokwanira komanso zakumwa zabwino.
- Zina mwazololedwa ndi nyama zowonda (ng'ombe, ng'ombe, kalulu), nkhuku, nkhuku, nsomba za m'nyanja, tchizi, mazira ndi yogati. Zakudya zamasamba mungadye tomato (kupatulapo "chitumbuwa"), nkhaka, kabichi (Beijing, mtundu, kabichi woyera), radishes, zukini, eggplants, radish, katsitsumzu, sorelo, letesi, anyezi aang'ono, sipinachi, bowa ndi udzu winawake. Ndiloledwa kugulitsa masamba ndi mafuta pang'ono a maolivi. Zipatso zimaloledwa kamodzi kokha - pa tsiku lachisanu ndi chimodzi cha kulemera kwa thupi.
- Muyenera kudya katatu patsiku, kupanga nthawi yofanana pakati pa chakudya. Ulamuliro woterewu umayambitsa ntchito ya kagayidwe ka thupi ndipo imapangitsa thupi kugwira ntchito mogwirizana. Chiŵerengero cha tsiku ndi tsiku cha mapuloteni zakudya ndi zamasamba ndi 2 mpaka 1. Chakudya chiyenera kuchitika pasanathe 20.00. Pambuyo pake, mwaletsedwa mwatsatanetsatane, ngakhale ngati mukufuna kukagona pambuyo pa usiku.
- Zomwa ndizomwe zimapangidwira shuga popanda shuga, tiyi wobiriwira wosasakaniza ndi madzi ophwanyika (ma lita awiri pa tsiku). Gawo la ora lisanadze chakudya, nthawi zonse muzigwiritsa ntchito 1-2 magalasi oyeretsera madzi oyera. Izi zidzakulolani kuti musadye mopitirira muyeso ndikuteteza thupi kuchoka kumimba.
- Ndi bwino kuphika nyama ndi nsomba muwiri wophikira ndi kuphika mu uvuni kapena pa grill. Mukhoza kudzaza zosakaniza ndi mafuta pang'ono a madoli a mandimu. Saloledwa kumwa zakumwa.
- Gawo loyamba la maphunziro ndilovuta kwambiri, koma kuti mutsimikizire kuchepetsa thupi, mutha kupirira pang'ono. Yesetsani kukhalabe ndi maganizo olakwika, nthawi zambiri mumayenda mpweya watsopano, kuyenda, kuyendera njira za madzi, kupita kukadzola ndi kuika zinthu zabwino.
- Limbikitsani kwambiri zotsatira za zakudya zogwirira ntchito. Ngati mulibe nthawi yopita ku masewera olimbitsa thupi ndikuyendayenda m'mawa, yesetsani kuyenda kuntchito kapena osagwiritsa ntchito zipangizo komanso kukwera pamwamba pa masitepe. Kuphatikiza apo, mukhoza kuchita zovuta zowonjezera zochitika pakhomo, zomwe zingathandize kutentha makilogalamu mofulumira ndikupatsa thupi kusintha ndi kukongola.
- Pofuna kupeza zotsatirazo, ndipo mapaundi owonjezera sabwereranso, muyenera kuchoka mosamala kwambiri. Pakatha masabata awiri mapeto a maphunzirowa, pang'onopang'ono muwonjezere kuchuluka kwa mavitamini komanso kalori yokhudzana ndi mankhwala ogwiritsidwa ntchito. Zakudya zokoma, zonenepa ndi kusuta ndizofunika kudya pang'ono, ndipo chakudya chochuluka usiku ndibwino kuiwala kwamuyaya. Ndiyeno vuto la kulemera kwakukulu sikungakuvutitseni kwambiri.
Mayi amapezeka kuti aziwanika mafuta.
Momwe mungatetezere kulemera kwa makilogalamu 10 popanda kuvulaza thanzi: zochitika zapakhomo
- Timayambira phunziro ndi kutentha. Kuthamanga mmalo ndi mawondo akulu - Mphindi 3, kudumphira - Mphindi 3. Kutsetsereka kutsogolo, kumbuyo, kumanja, kumanzere - nthawi 15. Kusinthasintha kwa pakhosi kumaso kumanja / kumanzere - nthawi 10. Sungani manja anu patsogolo panu "lumo" - nthawi 20.
- Timayaka mafuta ndi kulimbitsa minofu ya m'chiuno ndi miyendo. Ife timayima molunjika, phazi limodzi paphewa. Sungani bwino kumanja pomwe mukukweza dzanja lanu lamanzere pamwamba pa mutu wanu. Timatsimikiza kuti chiuno sichinasinthe malo, ndipo kumbuyo kulibe pogona, popanda kubwerera kapena kubwerera. Timabwerera ku malo oyamba ndikuyambiranso ntchitoyi mosiyana. Pangani ma seti 3 maulendo 20. Pumula mpumulo - kuyambira 1.5 mpaka 2 minutes.
- Kutaya thupi ndi kusinthanitsa makina. Ife timagona kumbuyo. Miyendo imayendama pamadzulo, mapazi amatsitsimula pansi, manja amavulaza pamutu. Kwezani kumtunda kwa thupi ndi kutambasula pafupi kwambiri ndi maondo. Kenako pang'onopang'ono mubwere ku malo oyamba. Oyamba kumene akulangizidwa kuti ayambe ndi njira ziwiri nthawi ndi pang'onopang'ono kubweretsa zotsatira ku 3 maselo 20.
- Timapanga mpweya wathanzi ndikuchotsa mafuta kuchokera kumbali. Timagona kumbuyo, manja pansi ndi mitengo ya palmu pansi pa matako. Kwezani kwa kutalika kwa 15-20 masentimita elongated, mwamtheradi molunjika miyendo ndi alternately kuwoloka iwo. Timayamba ndi kubwereza 10-15 ndikupanga njira zitatu.
- Timalimbitsa m'chiuno ndikuchikongoletsa. Ife tikugona kumbali yathu. Dzanja limodzi kumbuyo kwa mutu, lina limakhala ndi kanjedza pansi pamimba. Pa nthawi yomweyi, yikani miyendo yonse mmwamba momwe mungathere. Tikukonzekera kukwera kwa masekondi pang'ono ndikubwerera mmbuyo. Pambuyo pobwereza mobwerezabwereza, timayenderera kumbali inayo. Timapanga pafupifupi 2 njira.
Izi zimayenera kuchitidwa kunyumba tsiku ndi tsiku. Ndi bwino kuchita izi ora lisanayambe kudya kapena maola atatu pambuyo pake. Ndi mlingo uwu wophunzitsira kwambiri, simukusowa chakudya. Kutaya makilogalamu khumi pa chikhalidwe chimodzi chokha, mumatha pafupifupi miyezi itatu.
Kodi mungachotse bwanji mafuta kuchokera m'mimba ndikupaka makina osindikizira, werengani pano ?
Momwe mungapangire bulu wokongola ndi wowerenga, werengani apa .
Zojambula za mavidiyo zowononga kulemera
Timachotsa mafuta m'mimba ndi m'chiuno
Zochita zolimbitsa thupi m'chiuno ndi miyendo
Zovuta za miyendo yopepuka
Maphunziro a kulemera kwa tsiku ndi tsiku kwa mphindi 15
Zochita masewera olimbitsa thupi olemera
Kodi ndingatayire makilogalamu 10 pa mwezi ndi momwe?
Pakati pa alendo ku madera a amayi ndi masewera otchuka, ambiri omwe anataya makilogalamu 10 pamwezi. Mayankhidwe a anthu awa omwe ali ndi mwayi ali ndi malangizo ndi ndondomeko zowonjezera, motero, "kuchokera pazochitikira payekha". Kwenikweni, anthu ochepa omwe atangopangidwa kumenewo akunena kuti kwa njira yotalika imeneyi, simungagwiritse ntchito njira iliyonse, koma ingopangitsani zakudya zomwe mumadya.
- Siyani "zakudya" mwamsanga. Iwo amatengeka pafupi nthawi yomweyo, komabe, sagonjetsa njala, koma amangokhala ngati mawonekedwe m'chiuno, mimba ndi m'chiuno.
- Musadye usiku. Ndi bwino kudya mgonero pa 18, pazitali pa 19 koloko. Ngati muli ndi njala yowonongeka madzulo, muyenera kuzimitsa. Koma osati sandwich ndi tiyi wokoma, koma pangТono kakang'ono ka phala la buckwheat, kapu ya kefir kapena chidutswa cha nsomba zoonda. Zipatso zomwe zili kumapeto kwa tsikulo siziyenera kudyedwa, chifukwa zimayambitsa shuga m'magazi.
- Gonani musanafike nthawi ya 23 koloko. Mu nthawi yausiku (kuyambira 0 mpaka 2 hours), thupi limatulutsa mahomoni otchedwa somatropic, omwe amachititsa kuti mafuta akuwotcha akuluakulu.
- Musamadye mopitirira muyeso kapena kutambasula mmimba. Kuchita izi nthawi zonse, mudzasiya kukhala wokhutira ndi gawo lachizoloŵezi ndipo mudzakweza thupi ndi mabuku osafunikira. Izi sizikhudza osati chiwerengero, komanso thanzi.
- Pewani zakumwa zabwino kwambiri za carbonon ndipo mugwiritsire ntchito madzi a mchere okha, madzi oyera kapena otentha. Mwanjira imeneyi, mumatsuka ziwalo zamkati za poizoni ndi poizoni, kubwezeretsa madzi ndi kusintha khungu lanu.
- Sungani monga momwe mungathere. Ziribe kanthu ngati maphunziro a cardio, maphunziro olemera olemera, masana oyendayenda kapena zochitika zoyambirira. Chinthu chachikulu ndi kupereka maseŵera olimbitsa thupi mphindi 40-60 patsiku.
Kugwirizana ndi malamulo osavutawa kudzakuthandizani kuti muwonongeke makilogalamu khumi pachaka, ndipo kwa miyezi itatu mudzakhala ndi thanzi labwino komanso chiwerengero cha maloto anu.
Ndataya makilogalamu 10 mu masiku khumi: zisanadze komanso zitatha
Wakula wolemera makilogalamu 10 pa mwezi: chithunzi chisanafike ndi pambuyo pake
Komanso mudzakhala ndi chidwi ndi nkhani:
Mmene mungachepe ndi makilogalamu 20