Samalani mu maphunziro
Kutchuka kwa kuphunzitsa mphamvu kumakula chaka chilichonse, ndipo ndi chiwerengero cha anthu omwe anavulala panthawi ya makalasi. Deta ya kafukufuku ikukhumudwitsa: kuvulala kwakukulu (60%) kumachitika pamene mukugwira ntchito ndi zolemera zaulere. Nthawi zambiri, izi zimatambasula (46%) ndi kuwonongeka kwa minofu (18%). Musanayambe maphunziro amphamvu, funsani wophunzitsa kuti apange pulogalamu yotetezeka kwambiri. Muyenera kulandira malangizo okwanira pa osankhidwa osankhidwa. Ngati simukukondwera ndi zotsatirazo ndipo mukuganiza kuti palibe kupita patsogolo, yambani kulemba zolemba.
- Kumapeto kwa sabata iliyonse pambuyo pa kulemera kwa kulemera, yesani ndi kuyeza kukula kwa chifuwa, mikono, m'chiuno ndi m'chiuno. Koma kumapeto kwa sabata! Zotsatira zochepa sizidzawonetsa kupita patsogolo ndipo zikhoza kuziziritsa chidwi chanu ndi chilakolako chophunzitsa.
- Wonjezerani katundu wa mtima mpaka mphindi 45 patsiku. Chitani izi kasanu pa sabata. Malizitsani "kuyandikira" ndi chingwe chodumpha. Dulani kwa mphindi 1.5-2 ndi mpumulo wa mphindi ziwiri. Tsatirani njira zitatu. Idzasungunula komanso malo.
- Chitani chiopsezo ndi plie: machitidwe awa adzagwira ntchito mwangwiro m'chiuno mwanu. Ngati katunduyo akuwoneka wosakwanira, tenga zinyama m'manja mwanu.
- Onjezerani masewero atsopano ku pulogalamu yodziwika bwino. Mwachitsanzo, kupanga kupotoza pamakina osindikizira, panthawi imodzimodziyo amathyola thupi ndi miyendo kuchokera pansi. Mudzakonza makina apamwamba ndi apansi panthawi yomweyo.
- Lembani osati "kuphonya" kokha, komanso chifukwa chake. Nchifukwa chiyani simunachite njira yotsiriza? - Zinali zopweteka, ndinaganiza zobwezeretsanso masewero olimbitsa thupi. Izi zidzakuthandizani kuzindikira mphamvu zanu ndi zofooka zanu. Ngati mtundu wina wa masewera olimbitsa thupi sagwira ntchito, mungathe kufunsa wophunzitsi ku kampu ndikunyamulira.
Lolemba
Pezani asanasi wa chiuno chaching'ono. Chitani masewero 3-4 a madera anu. M'mawa musanadye chakudya cham'mawa, perekani pranayama, zomwe zingakuthandizeni kupeza mimba yokongola, yambiri. Tsatirani cardio malinga ndi pulogalamuyi. Yesetsani kuchita masewera olimbitsa thupi ndi exertube kapena zovuta. Onjezani katundu wa cardio pakukwera kumalo anu opanda chipangizo kapena kuyenda pamapazi. Lowani mankhwala a anti-cellulite kapena musamuke kunyumba: ndi anti-cellulite. Pezani asanasi wa chiuno chaching'ono. Gwiritsani ntchito mphindi 30 kunja, kusankha mtundu uliwonse wa ntchito, kuyenda kapena kuthamanga. Lero, ingoyenda kwa mphindi 45. Ngati mwatsimikiza mtima kuphunzitsa mozama, pitani mofulumira, maminiti 10 aliwonse ochita masewera, mapapo, kuthamanga kuchokera ku mabenchi. Pang'onopang'ono kuchepetsa kalori wokhutira mbale. Ndipo timasiya zonse zomwe timadya. Kuchokera ku zotsekemera, mungathe kupeza zipatso zokha. Ndipo mosiyana - dothi losavuta tsiku limodzi.
Chakudya cham'mawa: muesli ndi mkaka. 1/2 chikho chonse-muesli, 100 ml mkaka. Chikho cha tiyi yakuda popanda shuga. Pa phwando la masana : 1 chikho cha saladi ya zipatso (1/2 apulo kapena peyala, zipatso zochepa, 1/2 lalanje). Chakudya chamadzulo: Zowonjezera kododo ndi ndiwo zamasamba. Fulogalamu - 120 g, 2 makapu a masamba: 1 phwetekere, 150 g ya nyemba, nyemba 100 g ya dzungu, 2 tbsp. l. mafuta a maolivi, 1 tsp. zitsamba zouma. Nsomba yofiira m'mitsamba ndikuphika pa grill kwa mphindi 10. Ikani masamba, mchere, tsabola. Usiku: yogurt mafuta ochepa kufika 1,5% - 125 g.
Lachiwiri
Chakudya cham'mawa: kapu ya khofi ndi mkaka wotsika mafuta ku 1.5% mafuta. Chakudya: Zakudya zachi Greek - 200 g, mkate wa tirigu - magawo awiri a magalamu 30, masabata a masana: smoothies - 250 ml. 1 chikho cha zipatso chomwe chimaphatikizidwa mu blender ndi madzi a cubes ndi mtsuko wa mafuta otsika yogurt. Chakudya chamadzulo: Ng'ombe yophika ndi msuwani - 300 g 150 g Ng'ombe yodulidwa mu cubes ndikuyendetsa mafuta osakaniza, ufa wophika ndi zitsamba zouma. Ikani nyama mpaka itakonzeka. 50 g wa couscous, kuthira madzi otentha ndikuchoka mpaka kutupa. Usiku: kefir 1% - 300 ml.
Lachitatu
Chakudya cham'mawa: Oatmeal porridge pa mkaka wambiri ndi zipatso zouma - 250 g. Chikho cha khofi ndi mkaka wochepa wa mafuta ndi mafuta okwana 1.5%. Chotupitsa: 1 peyala, kumwa 1 yogula mafuta ochepa. Chakudya: letesi ndi malalanje ofiira - 200 g 1 lalanje, peel, ikani magawo, chotsani filimuyo. Ikani tsamba, lalanje, ndi makombo ochepa a makangaza mu mbale. Nyengo ndi chisakanizo cha maolivi ndi madzi a lalanje ndi zonunkhira. 1/2 nkhuku. Usiku umodzi: kumwa yogurt - 300 ml.
Lachinayi
Chakudya cham'mawa: 1 chotupitsa cha tirigu ndi mafuta osakaniza ndi nyemba, kapu ya khofi ndi mkaka wochepa, 1 chikho cha zipatso. Chakudya chamadzulo: zipatso - 300 g Chakudya: Zakudya za ku Turkey ndi masamba - 300 g. Tsabola, anyezi wofiira, tomato 1 ndi 1 tsukini magawo a cubes. Mu mbale yakuya yophika, yikani masamba ndi diced Turkey, nyengo ndi zonunkhira. Onjezerani madzi ndikuyika mu uvuni kwa mphindi 20. Usiku: kefir 1% - 300 ml.
Lachisanu
Chakudya cham'mawa: muesli mkaka - 150 magalamu, 1/2 chikho muesli, 100 ml mkaka. Chotupitsa: chidutswa cha mkate wa tirigu - magalamu 30, zowonjezera 2% - 50 magalamu, 1 peyala. Mgonero: spaghetti primavera - 250 g 1/2 biringanya, 1/2 zukini ndi 1/2 belu tsabola. 100 g ya spaghetti al dente. Usiku: kefir 1% - 300 ml.
Loweruka
Chakudya cham'mawa: Banana smoothie - 250 ml. Whisk mu mtsuko wothandizira wa otsika mafuta yogurt ndi 2 tsp. madzi a mandimu, 1 nthochi, magawo 4 a chinanazi zam'chitini, 2 tsp. Gulu la tirigu, 1/2 tsp. mandimu. Chakudya: saladi ndi mphesa ndi tchizi - 200 g. Halibut, wophikidwa ndi masamba - masamba 150 g, masamba atsopano: marjoram, parsley, katsabola. Chakudya chamadzulo: zipatso - 300 g Pa usiku: kumwa yogurt - 300 ml.
Lamlungu
Chakudya cham'mawa: muesli ndi mkaka wouma, zipatso - 200 g Chakudya: Fusilli ndi tuna - 250 g Pewani pasitala ku al dente. Ikani mu mbale, pamwamba - nsomba zamzitini (100 g). Nyengo ndi supuni ya maolivi. Chakudya Chakudya: nkhuku cutlet ndi masamba saute - 300 g Kuyambira nkhuku mince, yophika nthunzi (120 g). 1 zukini ndi 1 tsabola wa Chibulgaria kaniza udzu ndikuyika pa mafuta mphindi 2-3. Onjezerani phwetekere, mchere. Usiku umodzi: kumwa yogurt - 300 ml. Phunzirani njira zatsopano zophika. Pophika, zakudya zopitirira 90% zawonongeka. Kuphika mu uvuni, uvuni wa microwave kapena njira ya kum'mawa kwa gastronomy: styre-frai (mankhwalawa ndi odulidwa bwino ndi ophika mofukiza kwa mphindi zingapo). Phunzirani kuphatikiza zinthu. Zambiri zamagetsi zimagwirizanitsa, kuonjezera zinthu zothandiza ndi kuwongolera kukonza kwawo. Phunzirani kuphatikiza zakudya zokhudzana ndi zitsulo ndi vitamini C wochuluka: izi zidzakulitsa kuchulukitsa kwa gawoli lofunika kwambiri. Yesetsani kumamwa tiyi kapena khofi pa chakudya chambiri chambiri: zakumwazi zimakhala ndi polyphenols zomwe zimamangiriza chitsulo ndikuzichotsa mwamsanga. Onjezerani pansi pa mbale. Pali mitundu yoposa 50 ya zitsamba. Ali ndi vitamini C, beta-carotene, vitamini B6 ndi magnesium. Amagwirizana ndi tomato ndi msuzi ndi msuzi wa lentilo