Isondlo ngexesha loqeqesho lobunzima

Emva koxinzelelo olunzima kubantu ababandakanya i-yoga, izinga le-cicotite laliphantsi. I-Cicotin ngummakishi wokuphendulwa komzimba womzimba, kwaye izinga layo eliphezulu liphakamisa umngcipheko wesifo senhliziyo, uhlobo lwesifo sikashukela, i-arthritis nezinye izifo. Iqondo eliphantsi le nkunkuma linokuthetha ngento efanelekileyo yezempilo. Isondlo esifanelekileyo ngexesha loqeqesho lwamandla luleke kakhulu.

Qaphela ukuqeqeshwa

Ukuthandwa kwamandla oqeqesho kunyuke kunyaka, kwaye kunye nenani labantu abalimele ngexesha leeklasi. Idatha yophando iyadumala: inani elona likhulu lokulimala (60%) lenzeke xa usebenza nezisindo zamahhala. Ngokuqhelekileyo, ezi zilula (46%) kunye nomonakalo we-tissue (18%). Ngaphambi kokuba uqale ukuqeqesha amandla, qhagamshelana nomqeqeshi ukuphuhlisa inkqubo ekhuselekileyo. Kufuneka ufumane imfundo epheleleyo kwiimodyuli ezikhethiweyo. Ukuba awunakuvuyela iziphumo kwaye ucinga ukuba akukho nququko, qalisa idayari yoqeqesho.

NgoMvulo

Yenza isethi yama-asanas kwiqonga elincinci. Yenza imizimba ye-3-4 kwimimandla yengxaki yakho. Ngentsasa ngaphambi kokusasa kwasekuseni, yenza ipanayama, eya kukunceda ukuba ufumane isisu esihle. Yenza i-cardio ngokuphathelele kwenkqubo. Yenza isethi yokuzivocavoca kunye ne-exertube okanye inzima ngokupheleleyo. Yongeza i-cardio-load ngokunyuka ukuya kumgangatho wakho ngaphandle kwekhefu okanye ngokuhamba ngezinyawo. Ngena kwi-salon kwi-anti-cellulite unyango okanye wenze i-massage ekhaya: kunye ne-anti-cellulite. Yenza isethi yama-asanas kwiqonga elincinci. Sebenzisa okungenani imizuzu engama-30 kwindawo evulekile, ukhetha nawuphi na uhlobo lomsebenzi, ukuhamba okanye ukugijima. Namhlanje, vele uhambe ubuncinane imizuzu engama-45. Ukuba uzimisele ukuqeqesha ngokujulile, hamba ngokukhawuleza, nganye imizuzu eyi-10 yenza ama-squats, iimiphunga, i-push-ups kwiibhentshi. Kancinci ukunciphisa umthamo wekhalori weitya. Kwaye sishiya konke okugqithiseleyo ekudleni. Ukususela kumnandi, unokufumana kuphela iziqhamo. Kwaye njengento ehlukile-i-dessert elula ngosuku.

Ukutya kwasekuseni: i-muesli nobisi. I-1/2 indebe epheleleyo-ingqolowa ye-muesli, 100 ml yobisi. Ikomityi yetiyi emnyama ngaphandle kweshukela. Ngomhla wokuhlwaya kwemva : 1 indebe yesaladi yesithelo (1/2 iiplisi okanye ipeyari, i-handful of any berries, 1/2 i-orange). Ukutya: izibophelelo zekhowudi kunye nemifuno ehlanjelweyo. Isiflethi - 120 g, iifom e-2 zemifuno: 1 i-tomato, i-150 g yamabhontshisi, i-100 g yamathanga, i-2 tbsp. l. ioli yeoli, 1 tsp. izityalo ezinomileyo. I-fish roll in the herbs ubhake kwi-grille imizuzu eyi-10. Yenza imifuno, ityuwa, ipilisi. Ebusuku: i-yogurt engaphantsi kwe-1.5% - 125 g.

Lwe sibini

Ukutya kwasekuseni: inkomishi yekhofi kunye nobisi oluncinci be-fat to 1.5%. Ukutya: I-saladi yamaGrike - 200 g, isonka se-okusanhlamvu-i-2 i-30 gram, i-snack yamasasa: i-smoothies-250 ml. 1 inkomishi yeebhanki ezixutywe kwi-blender ngamabhobho e-ice kunye nesitya segourt ephantsi. Ukutya isidlo: inyama yenkomo i-curry kunye ne-couscous - 300 g 150 g inka yinqumle ibe ngamacube kwaye ihamba ngomxube weoli yeoli, i-curry powder kunye nemifuno eyomileyo. Faka inyama uze ulungele. 50 g ye-couscous, uthele amanzi abilayo kwaye ushiye de dewelling. Ebusuku: kefir 1% - 300 ml.

NgoLwesithathu

Ukutya kwasekuseni: i-oatmeal porridge ngobisi obumanzi kunye neziqhamo ezomileyo - 250 g. I-Snack: 1 i-pear, i-1 yokusela i-yogurt e-fat-fat. Ukutya isidlo: i-lettuce eneeebomvu ezibomvu - 200 g. 1 i-orange, i-peel, yahlula kwiinqununu, ususe ifilimu. Beka iqabunga, i-orange, inamba yeepomegranate imbewu kwisitya. Ixesha kunye nomxube weoli yeoli kunye nejusi le-orange kunye neziqholo. I-1/2 yenkuku yebele yenkukhu. Ngobusuku: ukusela i-yogurt - 300 ml.

NgoLwesine

Isidlo sakusasa: 1 isonka esine-fat-fat and cheese bean, inkomishi yekhofi kunye nobisi obuncinane, 1 inkomishi yeebhanki. Ngomso wesantya: iziqhamo - 300 g. Iidlo: i-turkey isonge kunye nemifuno - 300 g. I-Pepper, i-anyanisi ebomvu, i-tomato 1 kunye ne-1 tsukini iqhekeza kwiikhebhu. Kwisitya esinzulu sokubhaka, ubeke imifuno kunye ne-turkey edibeneyo, ixesha lenkcenkceshe. Yongeza amanzi kwaye ubeke kwi-ovini imizuzu engama-20. Ebusuku: kefir 1% - 300 ml.

NgoLwesihlanu

Isidlo sakusasa: i-muesli nobisi - i-150 grams, i-1/2 yekombe ye-muesli, i-100 ml yobisi. I-Snack: isahlulo sesonka se-cereal - i-30 grams, iiliti zokutya ezi-2% -50 i-gram, i-pear. Isidlo: i-spaghetti primavera - 250 g 1/2 isitshalo seqanda, 1/2 i-zucchini kunye ne-1/2 bell pepper. 100 g ye-spaghetti al dente. Ebusuku: kefir 1% - 300 ml.

NgoMgqibelo

Ukutya kwasekuseni: i-banana smoothie - 250 ml. Hlaza kwi-jar flag ye-yogurt ephantsi e-2 tsp. ijusi le-orange, 1 ibhanana, ama-4 e-halves yamanininate enqiniweyo, 2 tsp. ingqolowa yengqolowa, 1/2 tsp. peel peel. Ukutya: isaladi kunye needrafruit kunye noshizi - i-200 g. I-Halibut, ebhakabhaka ngemifuno - 150 g, iqela lama-fresh herbs: marjoram, parsley, idill. Ngomso we-snack: iziqhamo - 300 g. Ngobusuku: ukusela i-yogurt - 300 ml.

NgeCawa

Isidlo sakusasa: i-muesli eneebisi eziqingqiweyo, iziqhamo - 200 g Ixesha lokutya: i-fusilli ne-tuna-250 g. Pheka ipasta ukuya kwi-dente. Faka kwisitya, phezulu kwinqununu enqwelweyo (100 g). Ixesha kunye nepuni yeoli yeoli. Ukutya isidlo: inkukhu ye-inkukhu kunye nemifuno yokutya yemifuno - 300 g.Kusuka enkukhu encinci, pheka i-cutlet ye-steam (120 g). 1 i-zucchini kunye ne-1 yaseBulgaria i-pepper chop straw uze ubeke oyile imizuzu 2-3. Yongeza i-tomato edayi, ityuwa. Ngobusuku: ukusela i-yogurt - 300 ml. Funda iindlela ezintsha zokupheka. Xa upheka, ukuya kwi-90% yezondlo ziyabhujiswa. Ukupheka kwi-ovini, i-oven microwaves okanye i-method ye-eastern gastronomy: i-styre-frai (iimveliso zityunyiwe kwaye ziphekwe kwisiqhumiso esibhakabisayo imizuzu emibini). Funda ukudibanisa iimveliso. Uninzi lweemveliso zisebenza ngokusebenzisana, ukwandisa umxholo wezinto ezincedo kunye nokuphucula ukufana kwazo. Funda ukudibanisa ukutya okunesinyithi kunye ne-vitamin C enotyebileyo: oku kuya kukwandisa amaxesha amaninzi ukunyuswa kwezinto ezibalulekileyo. Zama ukusela itiye okanye ikhofi ngexesha lokutya esityebileyo: ezi ziphuzo ziqukethe iipolphensi ezibophelela kwisinyithi kwaye zisuswe ngokukhawuleza emzimbeni. Yongeza i-basil kwiitya. Kukho iintlobo ezingaphezulu kwama-50 ezihlukeneyo zityalo. Isityebi se-vitamin C, i-beta-carotene, i-vitamin B6 kunye ne-magnesium. Idibeneyo kunye neetamatiwa kunye nomhluzi wenkukhu kunye nesobho se-lentil