Ulendo woyamba.
Zochepa mafuta.
Akatswiri ochita masewera olimbitsa thupi amalangiza momwe angadye mafuta ochepa. Ndipo kuchepetsa kuchuluka kwa mafuta, pa tsiku osapitirira 25 magalamu. Mlingo woterewu ndi wawung'ono kwambiri ndipo umakhala wovulaza thanzi, chakudya chimenechi sichikhala motalika. Koma mungagwiritse ntchito masabata 3-4, pa nthawi ino palibe chomwe chidzakuchitikire.
Muyenera kuchotsa pa zakudya zanu zakudya mbale: sausages, margarine, mafuta, mafuta a nyama, dzira yolks. Komanso mikate, mikate, mikate, maswiti, mtedza komanso zinthu zina kumene kuli mafuta. Mu pharmacy, gulani mafuta a nsomba ndikutenga m'mawa pa supuni, izi zidzakhala zoyenera tsiku lonse. Ngati simungathe kuwona mafuta a nsomba, mugulitse pang'ono masamba pang'ono ndipo muzitenga supuni pa tsiku.
Chiwiri chachiwiri.
Osasangalatsa pang'ono.
Zonse zomwe si mafuta ndi nyama ndi chakudya. Zomwe zimadya - masamba, tirigu, kupanikizana, uchi, maswiti, zipatso. Zakudya zoumba zingakhale zosakoma (nkhaka kapena oatmeal), kapena zokoma (shuga kapena uchi). Mukufunikira ngati moto kuti muwope chakudya chokoma. Chokoma chimayambitsa hormone ya insulin, iye ali ndi udindo wopanga ma deposit mafuta ochepa. Pamene insulini imatulutsidwa, mumakhala ochepa kwambiri. Simudzaopsezedwa ndi oatmeal kapena mpunga. Mkaka ukhoza kusinthitsa sitepe kwa inu, sizotsekemera, koma ili ndi shuga woopsa wa lactose. Ndibwino kuti, inu mkaka ndi mkaka musamamwe.
Chilendo chachitatu.
Chotsani zakudya zopangidwa kuchokera ku zakudya.
Pano tidzakambirana za pasitala, zomwe mungathe kuziphatikiza apa: juisi, compotes, zakudya zonse zamzitini, cola ndi chips. Pofuna kuonetsetsa kuti mankhwalawa akhoza kusungidwa kwa nthawi yaitali, amawonjezera zambiri zomwe sizikugwirizana ndi anthu omwe amafuna kulemera. Zonse zomwe zingagulidwe mu sitolo ndi: oatmeal, nyemba, mpunga.
Chilendo chachinayi.
Zakudya zochepa.
Yesetsani kuchepetsa kwambiri kudya chakudya cha tsiku ndi tsiku. Zonsezi zidzachititsa kuti thupi liwononge madzi ambiri ndipo likhoza kuchepa kwambiri. Njira yoopsya yotere ingagwiritsidwe ntchito kamodzi. Ngati mukufuna kukhala nthawi yayitali pa chakudya chochepa, ndiye kuti mumadzivulaza nokha. Zamoyo chifukwa cha chuma cha mphamvu, zokhudzana ndi kusowa kwa mphamvu, zidzatha muzengereza. Mukuyembekezera kupanikizika, kutaya mphamvu, kugona. Ndi chakudya cha mwezi ndi theka mungathe kudikira. Koma osachepera pang'ono oatmeal ndi mpunga zimayenera kugwiritsidwa ntchito, ndiyeno mumatenga mphamvu kuti muphunzitse.
Chachisanu phwando.
Sungani zambiri.
Chakudya chimodzi sichikwanira kuti muchepetse thupi, mukufunikira aerobics, ndipo mwina kasanu kapena kasanu pa sabata. Njira yowonjezera ndi iyi, muyenera kuswa ora la makalasi mu makalasi awiri kwa theka la ola - m'mawa ndi madzulo. Ngati simungaphunzitse 2 nthawi patsiku, konzekerani kuphunzitsa mtanda madzulo. Musaganize kwa ola limodzi pamtunda, pitirizani kuyenda kwa mphindi 20. Kenaka pitani ku makina ena oyendetsa ndi kuchitapo kwa mphindi 20, kenako pitani kwa wophunzitsira womaliza wa elliptical kwa mphindi 20. Kuwonjezeka kwa maphunziro ayenera kukwera.
Chikumbutso chachisanu ndi chimodzi.
Kumbukirani za mapuloteni.
Mapuloteni ndi chakudya cha minofu yanu. Kuti minofu si "skukozhilis", muyenera kubweretsa mapuloteni anu tsiku lililonse kwa 1.6 magalamu pa thupi la kilogalamu. Vuto lonse ndilokuti mbale zakudya zili ndi mafuta ambiri. Zingakhale bwanji? Muyenera kusinthana ndi puloteni yamtundu. Tengani mlingo wa mapuloteni tsiku ndi tsiku, onetsetsani pamadzi ndikudzaze mu botolo botmos. Tengani ndi inu kuti mugwire ntchito ndi kumwa zakumwa 5-6 ndi mphindi zitatu koloko. Kawiri pa sabata, idyani nsomba yophika kapena yophika.
Msonkhano wachisanu ndi chiwiri.
Zambiri zamadzimadzi.
Madzi ndi ofunikira kwambiri. Mukamadya mapuloteni, mumakhala mowa kwambiri. Lonjezerani tsiku ndi tsiku, kawiri kawiri malita awiri. Imwani magalasi khumi okha, musaiwale kuti mumayenera kumwa madzi.
Ulendo wachisanu ndi chitatu.
Nthawi iliyonse, sintha kalori kudya.
Muyenera kuwerenga zambiri, koma ndizofunika. Pezani zolemba zokhudzana ndi mphamvu zamagetsi ndikuwerengera kalori. Pezani kapena kuwonjezera zakudya. Mwachitsanzo, masiku atatu otsatira muyenera kudya makilogalamu 1500, omwe mumagawaniza m'madamu 4. Ndiye kwa tsiku limodzi, khalani ndi chakudya chokhala ndi calories 1900. Ndiyeno bwererani kwa masiku atatu kufika pa 1500 makilogalamu. Ngati mumamva kuti ndinu ololera, osweka komanso opanda mphamvu, ndiye kuchepetsa nambala ya "njala" masiku ozungulira.
Chachisanu ndi chiwiri phwando.
Zowonjezera.
Tikamadya pang'ono, thupi lathu limataya zinthu zambiri zothandiza, mchere, mavitamini. Muyenera kugula makina ambirimbiri ndi multivitamin. Komanso gulani fiber ndikuonjezerani ufawu kuti mutenge puloteni yanu. Muyenera kugula chakudya chowonjezera - amino acid glutamine. Ngati mungavomereze, zokonzeratu kuwala kwa diiretic zokhazokha pazomera.
Chikumbutso cha khumi.
Pewani mchere.
Pali njira yotsimikizirika yochepetsera thupi, kuthamangitsa madzi ochulukirapo m'thupi. Madzi amachedwa chifukwa cha mchere, choncho mumayenera kudya saliti pang'ono. Ndipo kukhala mwamtheradi molondola, osati nkomwe. Ndipo apa ife tizingolankhula osati hering'i ndi kuzifutsa nkhaka. Mchere wochuluka umakhala mu sauces ndi kuvala, mpiru, ketchup, mayonesi. Mchere umapezeka mumagetsi. Werengani malemba ndipo pali sodium salt, ndiye izi sizikugwirizana ndi inu. Kunyumba, musakhale mchere chilichonse, kuchotsa mchere mu zakudya kungathe "kunyamula" mapaundi ena owonjezera.
Tinaphunzira njira khumi zowononga thupi mwamsanga, ndipo ngati mutatsatira njira khumizi, ndipo mutapambana, tikhoza kukuthokozani. Kumbukirani, muyenera kubwera ku masewero olimbitsa mawa, ndipo tsopano kuti muthandize zomwe mwakwaniritsa