Ezinye iingcebiso zokulahlekelwa ubunzima emacaleni nasesisu

Ukunganeliseki kunye nomfanekiso wakhe kubonisa amadoda namabhinqa kwisiqingatha esihle. Ukunciphisa iikhilogram ezingaphezu kweesiswini kwisigxina kunye namacandelo yinkxala yokwenene, ukuhlangabezana nayo leyo ingaba ziindlela ezimbalwa kuphela.

Isisu esincinci kubafazi: isiseko sesondlo esifanelekileyo

Indlela eyona ndlela iphumelelayo yokwenza ulolo lwakho lube lukhulu kwaye lufanelekile ukutya okukhethekileyo. Ndiyabulela kwisondlo esifanelekileyo, encediswa nge-wraps, i-regimen yokusela kunye nokuzikhandla ngokomzimba, imiqulu engadingekile iya kuhamba ngokukhawuleza. Ukuba isisu kunye ne "rollers" kumacala ashiywe, kuyacetyiswa ukuba uyeke ukusetyenziswa kwemveliso ethile. Ezi ziquka:

• ilayisi;
• iifatata;
• igargarini;
• utywala, obangela ukuvumba kwindlela yokugaya;
• i juices;
• iziphuzo ze-carbonate;
• isonka;
• macaroni;
• nawaphi na amafishi.

Kwinqaku! Kubalulekile ukuba ungabandakanyi kwimenyu naluphi na iipesele ze-confectionery kunye nomxholo weshukela.

Ukuphelisa ukhiqiza iikhilogram kwiindawo zamacala kunye nesisu, kuyacetyiswa ukuba uhambelane nokutya okukhethekileyo. Isondlo esifanelekileyo siya kuncedisa ukulungelelanisa imetabolism. Ukwenza oku, kucetyiswa ukuba ufake iimveliso zobisi ezimuncu ezilula kwimenyu. Umphumo omhle unikezwa ngamaapulo kunye nama-aprikoti omisiwe, okuya kuba yindawo ebalulekileyo yebhisikidi kunye neesekese. Ezi ziqhamo ziyimvelaphi ephezulu yefiber. Ukutya okunjalo ngokuphumelelayo kuqhube ukutya okugayiweyo.

Ukutya kweveki nganye ukunyuka kwesisu esiswini: iingcebiso kunye nemenyu yesampuli

Ukulahleka kwesisindo kumacala kunye nesisu, kuyacetyiswa ukuba unamathele kwi-protein diet. Imenyu, eyakhiwe ngamaprotheni, kunye nomxholo omncinci we-carbohydrates iya kufumana umphumo osheshayo. Iifom zokubeka kwiindawo eziyingxaki zitshiswa. Yintoni eya kuba yidlo yeveki ukuphumeza umphumo ophezulu? Ukuze wenze isisu siphele kwaye siqine, okokuqala kufuneka ulahle ukutya okunamafutha kunye nokutya okukhawulezayo. Imenyu yesampula ingaba:

• isidlo sasekuseni - ukudibanisa iziqhamo kunye neengxenye ze-cereal, ezifanele ziphekwe ngaphandle kweoli kunye namanzi;
• lwesibini isidlo sakusasa - isonka se-fat fat, isonka esimnyama kunye nekomityi ye-tea eluhlaza okanye i-herbal tea;
• isidlo sasemini-isahlulo seladi kwimifuno kunye nemifuno enxulumene nesitya semfuno yemifuno;
• isicoco - isithelo kunye neglasi yegote ephothiweyo, ekhuthazwayo ukuba ifake i-fiber eyenziwe ngokufanelekileyo;
• isidlo - into encinci yenkukhu okanye intlanzi ephekwe kwibheyili ephindwe kabini, kunye nelayisi elincinci elisikiweyo (mhlawumbi ngaphandle kwetyuwa).

Thabatha ingqalelo! Imenyu yokutya yokulahleka kwesisindo kwiindawo ezinengxaki inokuhluka. Into eyona nto kukuba ukuxabiswa kwansuku zonke akufanele kube ngaphezu kwe-2000 kcal. Ukutya kufuneka kube ngu-5.

Ukunciphisa isisu kubantu

Ukuba abafazi ngokulahlekelwa kwesisindo kwinqanaba elinesibini lifanelekile ngokufanelekileyo ukutya okukhethekileyo, okulula ukugcina, ke amadoda ayanconywa ukuba asebenze ngokuzivocavoca. Isiphumo esihle esiphumeleleyo sinika imithwalo:

• ngasemva;
• cinezela;
• imisipha yamathumbu oblique.

Ukuze ube ngumbono oncomekayo, kucetyiswa ukuba wenze imisebenzi yokuzifundela ekhaya nakwizemidlalo. Ngempumelelo ukunceda amadoda ukuba amelane, i-dumbbell presses, iinguqu, eyenziwa kwibhola yokufaneleka, isebenza kulo lonke elisezantsi. Kunconywa ukuba kuqhutywe ekuphakanyeni okunzima kweemilenze kwimigca kunye nakwi-crossbar ngokubhaliweyo, ukuguqula umshicileli nokuphakamisa i-trunk kwindawo ephakamileyo kwimva. Ukufezekisa ukulahleka kwesisindo esifanelekweni, kuyafaneleka ukuphinda uphinde usebenze ubuncinane amaxesha angama-10. Ngomnye kubo kubalulekile ukwenza iindlela ezi-3. Ngaphambi kokuba uqeqeshe rhoqo ixesha kufuneka wenze ukufudumala.

Kwinqaku! Amadoda angakwazi ukufezekisa umshicileli obalaseleyo ukuba badibanisa uqeqesho oluqhelekileyo ngebhayisikili, ukubhukuda nokusebenza.

Ukuba umntu ungumnikazi wesisu esikhulu, imidlalo eqinisekileyo kufuneka iqaliswe kuphela emva kokutshintsha ukutya okuqhelekileyo. Kucetyiswa ukuba uqalise ukulahleka kwesisindo kunye nokuhamba okude. Nsuku zonke kufuneka udlule ubuncinane ubuncinane beekhilomitha.

Isondlo sokunciphisa isisu kunye namacandelo abaqalayo

Kunzima kubafazi ukuba babe ngabasetyhini kunye nenqindi yabasetyhini kunye ne-press enkulu, ngokukodwa kwisigaba sokuqala sokunciphisa umzimba. Umphumo okhawulezayo unokufumaneka emva kokusilela kwama-carbohydrate okukhawulezayo equlethwe apha:

• iigwele;
• sausages;
• lemonades;
• mveliso e mveliso;
• tshokoleta;
• imayonnaise.

Akuyona into elula, kodwa ithuba elifanelekileyo kakhulu labaqalayo ukulungisa indawo ezijongene nengxaki kukutshintshela kwisondlo esifanelekileyo. Ukuncincika kwinqeni akubhekiseli kwindlala. Kwanele ukutya amaxesha amahlanu ngosuku, kodwa kwiindawo ezincinci. Kuya kuthatha iveki, kwaye umphumo uya kubonakala. Kwakhona, abaqalayo bayacetyiswa ukuba bakhe ulawulo olufanelekileyo lokusela. Luhlobo luni lwesiselo oluya kukunceda ukutshisa i-fat subcutaneous in the wax? Isiphumo esiphumeleleyo, esiphuthumayo sinika itiye kunye nokongezwa kwendinki. Kwakhona, umphumo wokulahlekelwa isisindo kukuvumela ukuba ufumane isisindo. Ukulahlekelwa ngamanqatha avela kumacala, abaqalayo kufuneka baphuze amanzi ahlanzekileyo kangangoko kunokwenzeka, okubangela ukuba kusebenze imetabolism.

Ukuqhekeza amanqatha anakho kunye kunye ne-wraps, ezicetyiswayo ukuba zisebenzise ngokubambisana nomsebenzi kunye nokutya.