Jeans amasintha ndi zovuta, ndipo mbali zonse za protuberances ziyamba kuoneka? Zilibe kanthu! Zakudya zabwinobwino zimakupulumutsani ku zizolowezi zoyipa. Chakudya chatsopano chatsopano sichiyenera kwa aliyense. Kwa zamoyo, kusadya zakudya ndibwino koposa. Mu masabata anayi chabe chiwerengero chanu chidzakhala choyenera. Muyenera kusintha zakudya za tsiku ndi tsiku kuti pang'onopang'ono muchepetse kulemera. Komabe, popanda kuchita masewera olimbitsa thupi, n'kosatheka kukwaniritsa zotsatira. Chifukwa chake, mumapatsidwa zakudya zopatsa mphamvu komanso masewera olimbitsa thupi sabata iliyonse. Tsatirani malangizo awa ndipo mudzapambana.
Mlungu woyamba.
Taya gawo limodzi lokonda kwambiri. Simuyenera kusiya zonse mwakamodzi. Choyamba, sankhani chinthu chimodzi chokhala ndi calorie, musachichotse pa zakudya, ndipo mudzapeza zotsatira zodabwitsa. Mwachitsanzo, kusiya chokoleti, ndipo pasanathe milungu iwiri mudzatayika theka la kilo.
Pangani njala kuyambira 1 (ngati simukumva njala) mpaka 10 (ngati muli ndi njala). Kotero zidzakhala zosavuta kuwerengera pamene mukusowa chotupitsa chowala, ndipo pamene pali chinachake chokwanira. Ngati njala ili pa 5, imwani kapu ya tiyi yobiriwira. Ngati mlingoyo ndi wa 1 mpaka 5, idyani zipatso kapena mafuta yogula. Ngati dziko lanu liri pafupi kufika 10 - mudzipatse nokha kutentha, mwachitsanzo, kutulutsa msuzi.
Onetsetsani kuti mutembenuza mbaleyo yachizolowezi kukhala yaying'ono. Gwiritsani ntchito mbale zing'onozing'ono kumene chakudya chikhoza kuikidwa. Potero, mumawoneka mochuluka, "kudzinyenga" maonekedwe a ubongo.
Sungani zambiri! Pokhala ndi moyo wokhazikika, kuchita masewera olimbitsa thupi n'kofunika tsiku ndi tsiku. Mafuta owonjezereka omwe mumayaka, zotsatira za zakudya zanu zidzakhala zabwino.
Sabata lachiwiri.
Zochepa zovuta panyumba - musasunge chakudya ku khitchini musanatsutse. Kotero zidzakhala zosavuta kuti muwakane.
Momwe mumadyera zimakhudza kukhutitsa kuposa chakudya chokhudzana ndi kalori. Choncho, chiwerengero cha zakudya ndi zofunika, osati kuchuluka kwa chakudya chokha . Zakudya zowonjezereka zimatha kukhala mofulumira kukwaniritsa njala, pamene mukugwiritsa ntchito makilogalamu pang'ono. Mitundu yambiri imapezeka mu mbewu zosiyanasiyana, zipatso ndi ndiwo zamasamba.
Kodi mumatenga sangweji? Osati ndi awiri, koma ndi chidutswa chimodzi cha mkate. M'mimba mumagwa makilogalamu 100 ochepa. Onjezerani phwetekere kapena saladi wobiriwira - ndipo sangweji idzakhala yothandiza kwambiri.
M'milingo muli choonadi. Mitundu ya minofu yowonjezereka, mafuta owonjezera omwe mumayaka. Kuyenda kumalimbitsa miyendo yanu ndikuwotcha mafuta owonjezera. Chitani kuyenda kwa mphindi 20 (zambiri, zabwino) ndi masewera olimbitsa.
Sabata lachitatu.
Pamodzi mokondwera kuti muyende - funsani chibwenzi kapena amakonda kupita nawo masewera pamodzi ndi inu. Poyamba, zidzakhala zokwanira katatu pa sabata. Mungayambe ndi kuyenda kapena kuyenda mofulumira. Yesani kusintha mlingo wa katundu. Mungayambe kugwedeza makina osindikizira, kenako mutumphire chingwe.
Khalani ndi chotukuka ndi malingaliro. Kuntchito, kani chokoleti chochepa. Ndipo mu thumba lanu mutenge thumba la apricots zouma kapena bar ya muesli, koma osati maswiti.
Onjezerani zonunkhira ku chakudya chanu. Chilombo chaching'ono - ndi mbale idzachita mwanjira yatsopano. Maphunziro a ku Britain atsimikizira kuti iwo amene amadya zakudya zonunkhira, amadya kcal 200 patsiku kupatula omwe adzola chakudya chatsopano.
Sabata lachinayi.
Pamene mukuchita masewera olimbitsa thupi, yesani chinthu chatsopano. Kwa zochitikazo yonjezerani phunziro la salsa, kusambira, kugwedeza kapena kuyendetsa njinga.
Kodi mumapita kukachezera? Konzekerani nokha mwamakhalidwe pachiyeso chovuta chotero. Musasunthike kuchokera pa mbale zonse motsatira, sankhani zomwe zili zothandiza komanso zotsika kwambiri. Mwachitsanzo, mukhoza kudya saladi pang'ono. Koma m'mawa, chitani masewera olimbitsa thupi.
Sankhani chakudya choyenera. Nyemba, tirigu, masamba ndi zipatso ziyenera kukhazikitsa maziko a zakudya.
Pofuna kupangitsa ululu wosankha, ndimapereka njira zowonetsera zokonzera chakudya.
Chakudya chachakudya: 1 - dzira "losungidwa", chophika chimodzi. 2 - keke yamatabwa, saladi ya zipatso. 3 - yogour mafuta ochepa, ochepa muesli popanda shuga. 4 - chipatso cha zipatso cha nthochi, chinanazi, mango ndi mkaka wambiri. 5 - phala la oatmeal pa mkaka wokhala ndi uchi ndi apulo ya grated. 6 - yogour mafuta ochepa ndi supuni ya uchi kapena ochepa zoumba.
Chakudya chamadzulo: 1 - supu ya phwetekere ndi mphodza ndi chidutswa cha mkate wakuda. 2 - mphodza masamba ndi kirimu wowawasa; Kutumikira ndi saladi wobiriwira. 3 - saladi ndi kusuta pinki nsomba, theka avocado, katsabola, mandimu. 4 - Turkey ndi phwetekere, mafuta ochepa kwambiri. 5 - lavash ndi nkhuku, phwetekere, nyemba. 6 - saladi kuchokera ku tuni, chimanga ndi mafuta ochepa. 7 - nyama yamchere ndi chili ndi mbali ya mpunga wofiira.
Zosankha za chakudya chamadzulo: 1 - nsomba ndi mbatata ndi nandolo. 2 - pasitala m'nyanjayi yomwe ili ndi mafuta otsika komanso tchizi. 3 - nkhuku pachifuwa ndi saladi wobiriwira. 4 - zidutswa ziwiri za nyama zonenepa zonenepa ndi zukini, nkhaka ndi anyezi; Kutumikira ndi buckwheat. 5 - steak wothira ndi mbatata ndi tsabola wokoma.
Zosakaniza: 1 - apulo kapena peyala, mtedza umodzi wa Brazil. 2 - yogolo laling'ono lakumwa, muesli. 3 - nthochi, chidutswa cha biscuit. 4 - kapu ya muesli, 150 magalamu a mphesa. 5 - mikate iwiri yokhala ndi mafuta ochepa. 6 - khofi popanda zonona.
Monga momwe mukuonera, zakudyazo ndizochepa. Zotsatira zake zimatheka chifukwa cha zakudya zochepa zomwe amadya. Pankhaniyi, thupi limalandira mavitamini onse amino, kufufuza zinthu ndi mavitamini. Komabe, ndi mtundu wanji wa ukwati wopanda bayan, ndi kutaya thupi popanda masewera? Limbikitsani zotsatira za zovuta za thupi. Pomwe iwo akugwiritsira ntchito, sikoyenera kupita ku kampani yolimbitsa thupi kapena masewera olimbitsa thupi. Zonsezi zimachitidwa kunyumba.
Makina abwino ndi chiuno cha aspen sichikhoza kulengedwa popanda kulimba kwakukulu. Imirirani molunjika, pindani mikono yanu pachifuwa chanu. Tumizani kulemera kwa thupi ku mwendo umodzi, ikani wina ku chala chake ndikuyendetsa thupi patsogolo. Onetsetsani mwamphamvu, kumbuyo kuli kolunjika bwino. Lembetsani thupi lofanana ndi pansi, kwezani mwendo wathyola pansi ndikulikulitsa kuti likhale likugwirizana ndi thupi. Gwirani malire kwa masekondi asanu, kenaka mubwerere ku malo oyambira ndikubwezeretsanso mbali inayo. Chitani mobwerezabwereza khumi ndi mwendo uliwonse. Mukamaphunzira bwino masewero olimbitsa thupi, mungathe kulimbikitsa pang'ono ndikuchita, kutambasula manja anu patsogolo panu.
Musatenge minofu musanayambe kuchita masewera olimbitsa thupi Ayenera kuti azitenthedwa. Ndipo pambuyo pa makalasi, muyenera kukoka minofu. Koma asanayambe kuchita masewera olimbitsa thupi, sikofunikira. Nkofunika kuyamba poyamba kupanga asanas, kenako zovuta. Tidzakhala tikudziwa bwino "asanawonongeke". Zimalimbikitsa makina osindikiza, mmbuyo, matako. Imirirani molunjika, manja kumbali, konzekerani patsogolo. Kwezani manja anu ndi kuyika manja anu palimodzi. Kokani mmwamba. Gwiritsani ntchito miyendo inayi yopuma, bwererani ku malo oyamba. Bwerezani zochitikazo pa mwendo wina. Chitani zobwereza zisanu pa mwendo uliwonse. Posakhalitsa mudzazindikira kuti ngakhale khungu la khungu labwino.
Maphunziro a chidziwitso amachitidwa ndi nyenyezi zamasewera ndi othamanga kuti apangidwe mwamsanga. Chinsinsi ndichokuti muyenera kuima pavuto lovuta kwambiri. Imani bwino, gwirani chithandizo. Mapazi pamodzi, masokosi m'mbali. Kwezani mwendo umodzi, tenga nawo mbali. Kokani sock. Kumbatirani mwendo, kuweramitsa bondo, kenako yongolani. Chitani kayendedwe ka khumi ndikuchepetseni mwendo. Chitani zobwereza zisanu pa mwendo uliwonse.
Ntchito yotsatira yoga yovuta kuthana ndi kupanikizika ndipo nthawi yomweyo imathandiza kuchepetsa kulemera. Pambuyo pobwereza katatu, mudzamva momwe minofu yanu imachitira. Imani pazinayi zonse, mawondo pansi pa mchiuno mwako, nsonga pansi pa mapewa anu. Landirani mpangidwe wa bar. Thupi liyenera kufanana ndi mzere wolunjika. Pewani kukweza chimodzi kapena chimzake china. Kupuma bwino ndi mwakachetechete, sungani minofu ya zofalitsa. Ntchito imodzi yokha, koma zabwino zambiri.
Pambuyo lina kumachepetsa nkhawa, kuwala kumapezeka m'thupi. Udindo wa katatu woterewu umaphunzitsa thupi lonse panthawi yomweyo. Imani molimba, dzanja mmanja, tengani patsogolo. Popanda kugwada mawondo, kweramitsani ndi kutambasula chikondwerero. Kokani dzanja lina mmwamba ndi kutembenuzira thupi. Siyani zipsinjo zinayi za mtima ndikuchotsani. Bwerezani njira ina.
Ndikoyenera kukumbukira zowonjezeranso zina:
- Ngati mumakonda kuchita masewera olimbitsa thupi ku yoga, chitani ola limodzi mutatha kuwuka.
- Ngati ndinu kadzidzi, musadzivutitse nokha m'mawa, pitani kuphunzitsa madzulo.
- Onse awiri a yoga ndi pilates amayambitsa zofunikira za thupi, kulimbikitsana, ndi kukhazikika.
Ndikuyembekeza kuti zikomo chifukwa cha zakudya zopatsa mphamvu ndi masewera olimbitsa thupi, mudzataya mapaundi owonjezera opanda ululu wa m'maganizo ndi kuwonongeka kwa thupi. Tiyenera kudziletsa tokha!