Ngokubanzi
Uninzi lwabaqeqeshi banconywa ukuba bangadli iiyure eziyi-1,5 ngaphambi nangemva koqeqesho-ngeli xesha ixesha isisu siphumelele ukutya. Ukwahlula kuphela iikholeji zasekuseni kuphela: ukuba uya kufudumala ngaphambi komsebenzi, yidla i-apple yokudla kwasekuseni, ibhanana okanye i-yogurt imizuzu engama-20 phambi koqeqesho. Akunakwenzeka ukubandakanya esiswini esingenalutho: i-metabolism "ayiyi kuvuswa" uze uhlabelele, oku kuthetha ukuba iinzame zakho kwibaladi, kwindawo echibi okanye kwindawo yokuzivocavoca ziya kuchitha. (Ngaphandle kwe yoga yentsasa, leyo, njengokuba ibango elikhulu, lisebenza kuphela kwisisu esingenalutho). Musa ukulibala ukuba kufuneka udle kungekuphela kwexesha, kodwa ngokufanelekileyo! Ukubulawa yindlala ngaphambi kokuzivocavoca kunobungozi, kodwa ukuzalisa isisu kwindawo yokulahla, ngoko ke "ukuhlaziya" yonke into edliwayo kwi-scrollreader ayimkelekanga! Umgaqo oqhelekileyo yilo: ixesha elincinane lishiywa ngaphambi kokugqitywa. Ukutya kwakho kulula kube. Esi sidlweni sesidlo sangaphambili asikwazi ukutya ngaphezu kwe-400 kcal.
Kulo ndawo - isiselo!
Sisebenzise iyure ngaphambi kokuba amakilasi atywala ubuncinane i-0.5-0.6 ilitha amanzi ngaphandle kwegesi. Ikhofi kwimihla yoqeqesho ayikhuthazwa ukuba iphuze, kuba inemiphumo yesisu. Umzimba kwaye ke kufuneka uphuthumele - kutheni ulahlekelwa ngumbane? Ukongezelela, ikhofi, njengotywala, inokuchaphazela ukujikeleza kwegazi - oku kwandisa umngcipheko wokulimala kwimithambo yegazi. I-tea eluhlaza ngumnye umbandela: akugcini nje ukunyusa umzimba, kodwa uhamba ngokukhawuleza, ukuqinisa inkqubo ye-vascular kunye nokuvuselela umzimba. Ikopi yesiselo esiqhumayo kwisigamu seyure ngaphambi koqeqesho luya kwandisa ukuvuya kwakho kwaye kukuncede ukuba unike okusemandleni akho! Ngexesha leeklasi, unganqikazi ukuthatha ikhefu ukuze uthathe amancinci ambalwa. Iimidlalo zikhawuleza i-metabolism, ichukumisa "ukuphakamisa" kwe-biomass ukusuka emzimbeni womzimba, kwaye ukususa ngokukhawuleza, umzimba udinga utywala. Ukongezelela, ngaphandle kwamanzi, i-metabolism, eye yazuza ngamandla, iya kuphinda ikhatyathele kwakhona, kwaye yonke imizamo iya kuba yinto engekho.
Ngaphambi koqeqesho
I-Porridge eneziqhamo ezomileyo kwisidlo sakusasa sisisigxina sokutya okuzinzileyo kunye nokuzinzileyo kwe-glucose, okuyimfuneko kumsebenzi ovelisayo wemisipha yonke, kuquka intliziyo. Ngemva kwemva ukufumana ukutya okwaneleyo kwiprotheni. Ukusuka kuzo izihlunu zokusebenza ziya kufumana i-amino acid eziyimfuneko. Nangona kunjalo, ungadluli, ukukhonza kufuneka kube mncinci! Ukugqithisa kweprotheni kuya kubangela isisindo esiswini - emva koko kwi-step-aerobics okanye i-latin jump, njengesikhwama sezambatho. Musa ukuzikhangela uvuyo lokunciphisa isantya seentsuku zeejikijolo, iziqhamo, i-ts'oletele encinci emnyama - le yummies ayiyikuphakamisa iimoya, kodwa iqulethe i-antioxidants yemvelo, ebizwa ngokuba yi-fighters yolutsha nobuhle! Musa ukungena kwisilingo sokubuyisela i-carbohydrates eyinkimbinkimbi ngokulula, ezo iilekese! Kule nto ngokusemgangathweni awuyi kukhululeka, kwaye ngokugqithiseleyo ... awuyi kuzuza iikhilogram ezingenambi, kungakhathaliseki ukuba uqeqesho kuze kube sekukhukhuleni kwesixhenxe.
Emva koqeqesho
Njengoko ukhumbula, ufumana isidlo emva kweeyure eziyi-1.5-2 emva kwe-fiznagruzka. Kulo lonke ixesha, i-metabolism ihlala iphakanyisiwe, imisipha evuthayo idinga umbane kwaye, ngaphandle kokuyifumana, utshise ii-fat stores. Yilapho uqala ukuvakalelwa yindlala enobunzima okufuneka uyikhohlise: uphuze amanzi abandayo, uhlambe, uphefumlele umoya omtsha epakini, phumula ... Emva kwemizuzu engama-20 ukuya kwimizuzu engama-30 "ungayithatha isifuba" ingilazi yelisi echasiweyo, i-cranberry, iidiliya, i-carrot-apula okanye iidipefruit. Kuya kunceda ukususa i-biomusic eqokelelwe emzimbeni nokubuyisela amandla. Yintoni oyidlayo emva kweeyure ezimbalwa? Konke kuxhomekeka kwithuba elingakanani ngaphambi kokuba ulale. Ngesiqingatha sokuqala sosuku ungaba nesidlo esipheleleyo, udibene nesaladi, inxalenye encinci yenyama ebilisiwe kunye ne 150 g yokuhlobisa (i-toast) okanye ilayisi).
Kwisiqingatha sesibini semini, kuya kufuneka uzincitshe kwiglasi ye-fat kefir okanye i-150 grams ye-cottage cheese. Iprotheni kufuneka ibe khona ekudleni: okokusebenza komzimba kubangela ukuba kugcinwe i-amino acids, kwaye inokuzaliswa kuphela kwiprotheni. I-caffeine (itiye, ikhofi, i-cocoa, i-tshokoleta) ngexesha lexesha lokuqeqesha ukusuka ekudleni kungcono ukuba lingabandakanyi: liphazamisa umsebenzi we-insulin, oko kuthetha ukuba kuthintela umzimba ukuba uphinde uzalise indawo yokugcina i-glycogen kwaye "uphinde ulayishe" imisipha.
Umzekelo weMenyu yoSuku loPhelo
Uqeqesho lwamandla
Nika ama-carbohydrates alula, atyusiwe kwaye anamafutha. Ngaphambi kweeklasi (ngeyure eli-1): isaladi ye-200 g imifuno entle okanye inxalenye encinane yemifuno. Emva (emva kwemizuzu engama-40): iglasi ye-kefir, i-cocktail ye-protein okanye i-jus juice. Inani elipheleleyo le-caloric yemenyu yemihla ngemihla: 2 000-2 500 kcal.
Ukuchithwa (yoga, pilates, welula)
Nceda imenyu kunye ne-cellulose, ungafaki yonke imveliso enzima yokutya (inyama, amaqanda, ushizi). Ngaphambi kweeklasini: 200 amagremu e-saladi okanye isobho semifuno enesonka se-bran. Emva: amajikijolo, iziqhamo kunye ne-berry smoothies (kunokwenzeka ngokudibanisa ubisi obuncinane). Inani elipheleleyo lamandla: i-1,500 kcal.