Indlela yo-astronauts, okanye Indlela yokulahlekelwa isisindo ngama-20 kg kwiiveki ezintathu
Ekubeni ukutya kwabadlali be-"20 kg ngeentsuku ezingama-20" kunzima kakhulu kwaye akufani nakwezinye iindidi kunye nokuxhamla, kuyacetyiswa ukuba udibane nogqirha ngaphambi kokuqala kwaye uqale inkqubo yokulahlekelwa kwesisindo kuphela xa kungekho zichaso. Abo banezifo ezingapheliyo okanye iingxaki ezibambekayo, kungcono ukukhetha enye inkqubo ngokukhawuleza.
Ukuxhasa umzimba ngetoni kulo lonke ikhosi, kufuneka uchithe i-vitamin mineral-rich compound kwaye ungaphumeli ukusela ubuncinane iilitha ezilitshintshiweyo okanye ezixutywe ngamanzi imihla ngemihla. Ukongeza, ukutya kudinga ukuthobela ngokuthe ngqo kwimenyu evunyelweyo kunye nokwenqatshelwa ngokukodwa kweziqhamo ezivumbayo, ushukela, ityuwa, utywala kunye nokutya okune-calorie ephezulu. Ukuziva okunzima kwindlala, ngokusemandleni kwiveki yokuqala, kuvunyelwe ukucima iglasi elinqumle (ngaphandle kwe-1.5%) ye-kefir.
Ukuxinzezeleka komzimba kwisithuba sokutya kwindoda inqatshelwe. Baya kufuneka ukuba baqhube kuphela emva kokuphela kwekhosi ukuze baqine isikhumba kunye neetoni zonke izihlunu. Ukuba isimo sempilo siphumelele ngokukhawuleza, kwaye umzimba uziva ungakhululekile, unganciphisa inkqubo ukuya kwiintsuku ezili-10 okanye uyishiye ngokupheleleyo.
Ukutya kwama-cosmonauts: imenyu yosuku
Ukususela ekulahlekeni kweekhilomitha ezili-20 kunzima kunokuba ufumane ubunzima, lungela imimiselo ebalulekileyo ekudleni. Kuyafana kwaye kuyimfuneko ukuba idle ixesha elide kwiintsuku ezingama-20.
- Ukutya kwasekuseni, ungadla iqanda elibilisiwe okanye elibiweyo ngaphandle kwamaqanda kwaye uphuze iglasi ephantsi (200 ml) ye-fat kefir okanye ikhofi emnyama yamandla angenayo ngaphandle kweshukela, i-sweeteners yokufakelwa okanye ubisi.
- Ingxenye yasemini iqulethwe ngeelitha ezingama-0.5 ze-non-broth broth, i-250-300 g yefotyi ephekiweyo yenkukhu kunye ne-200 ml ye-kefir (ivumelekile ukuba ingenise indebe yekhofi ebomvu engabonakaliyo ngaphandle kobisi okanye itiye eluhlaza).
- Ukufumana i-snack, unokuphela kweglasi ye-kefir okanye i-200 ml yekhofi ezithambileyo.
- Usuku luphela ngesidlo sokutya esingama-200 g ye-cottage cheese engenawo amafutha angenamnandi (mhlawumbi ekhaya, ungathengi) kunye ne-200 ml ye-kefir ye-1.5%.
Ukuba ubunzima abuzange bubuyele, kubalulekile ukuhamba ngokukhawuleza kwaye ngokuqhubekayo ukusuka kwindawo yokutya "20 kg kwiintsuku ezingama-20". Ukuphonononga abantu abancinci bathi okokuqala kwimenyu oyifunayo ngokucokisekileyo kunye neyincinci kubandakanya iintlobo ezincinci zeentlanzi kunye nenyama, kwaye ke iimveliso ezine-fiber. Inkqubo kufuneka ilula ubuncinane ngeveki, ibe ngcono kangangeentsuku ezili-10. Eyosiweyo, ecolile kunye nokubhema kufuneka igwenywe ubuncinane kwiiveki ezimbini emva kokuphela kwekhosi.
Ngenxa yobunzima beprogram, izondlo zicebisa ukuba zisebenzise kuphela (!) Ngoxakeka kwaye kungekho rhoqo ngaphezu konyaka. Kuqinisekisiwe ukukunceda ulahlekelwe isisindo ngokukhawuleza ngo-20 kg, nangona kunjalo, ukusetyenziswa kakubi kwekhono kungabangela ingozi enkulu kwimpilo.
Imenyu yabasetyhini yokumisa i-fat funda apha .
Ukuzivocavoca ukulungisa iinqonga zomzimba emva kokulahleka kwesisindo
Abasetyhini abaninzi, emva kokufunda indlela yokunciphisa ubunzima ngo-20 kg kwiintsuku ezingama-20 ngoncedo lokutya kwabadlali, bamba inkqubo kwinkonzo baze bafezekise iziphumo ezibalulekileyo. Kodwa ekupheleni kwekhosi, njengomyalo, enye ingxaki ivela: ulusu luba lukhuni kwaye luxhomekeka lubi kwiindawo ezinengxaki. Ukuze ubuyisele umfanekiso wokukhanga, akufuneki ukuya kwindawo yokuzivocavoca okanye ukuqesha umqeqeshi womzimba. Kwanele ukwenza uqeqesho olunzima lwekhaya ekhaya yonke imihla kwaye phakathi kwenyanga yonke into iya kubuya yesiqhelo.
Ukufudumala phambi koqeqesho
Indlela yokumisa isisu kunye ne-oblique esiswini sesisu
Siqinisa imisipha yomshicileli
5 ukuqeqeshwa ngokufanelekileyo kwimilenze emancinci
Inkcazo yemisebenzi
- Siqala isifundo ngokulula okufudumalayo. Ukuhlambalaza ukugijima kwindawo leyo imizuzu emi-2-3. Ukubamba ngeendlela ezahlukeneyo ngamaxesha angama-15. Izithambeka phambili - amaxesha angama-15, kwesokudla / kwesobunxele - amaxesha angama-15. UMakhi welula iingalo zakhe phambi kwakhe - amaxesha angama-30 kuphela.
- Senza isisu siqine kwaye siphatheke. Ukulala emhlane wakho, ukuguqa ngamadolo, ufake izandla zakho emva kwentloko yakho. Ukuphakamisa inxalenye esemgangathweni yomzimba, uzama ukusondela ngokusondeleyo ngamadolo. Senza iisethi ze-8-10 zokupakisha ngekhefu eli-2 lokuphumla.
- Sicatshulwa izihlunu ze-oblique zesisu kunye nesisu somzimba. Silala phantsi kwaye siguqa ngamadolo. Izandla zibambelele entloko. Kule ndawo, pha kamisa umzimba kwaye wolule uhlangothi olufanelekileyo kumadolo asekhohlo. Sibuyela kwindawo yokuqala size sitshintshe isandla. Senza iindlela ezi-3 ukusuka kumaxesha angama-10 ukuya kwimizuzu emi-2.
- Ukulala phantsi, ukuphakamisa imilenze echanileyo, ubambe imizuzwana 2-3, uzive uxinzelelo lomzimba kwaye uhlawule ngokuthe ngcembe. Lo msebenzi uvumela ukuba ulayishe ngokugcwele isahluko esezantsi yomzimba kwaye uqine imisipha yokuguqa yamathambo kunye nesisu.
- Kwenzeka ngokukhawuleza nangempumelelo ukuba unike umxhelo kwimilenze nasemathangeni? Kakade, ngaba i-mahi isuka kwindawo yokuma. Ngesandla esinye, sithembele etafileni okanye ngasemva kwesitulo esiphezulu. Silondoloza umzimba ngokuthe ngqo, musa ukugubha kwaye ungaqhubeki phambili. Phakamisa umlenze wokunene kuqala kwicala, phambi kwakho ngokuphakamileyo kunokwenzeka. Ngoko phinda amaxesha angama-25-30, kwaye wenze konke okufanayo kunye neenyawo ezisekhohlo. Sigqiba umthwalo kwimida engezantsi kunye nemilenze yemilenze. Senza ama-25-30 amaxesha.
Indlela yokususa amanqatha kwisisu kunye nokupompoza i-press, funda apha.
Indlela yokwenza iesile lihle kwaye lihlakaniphile, funda apha .
Khawuleza ukukhawuleza, okanye Indlela yokulahlekelwa isisindo nge-20 kg kwiinyanga ezimbini ngaphandle kokulimaza kwimpilo
Oogqirha ababandakanyekayo ekuqulunqweni kweenkqubo zondlobo, bathi ukulungelelanisa nokunciphisa isisindo kancane kancane. Oku kunciphisa umthwalo emzimbeni, kukuvumela ukuba ugweme ukukhuthala komzimba kwaye ungabangeli ukukhukhula kwesikhumba. Enye yeenkqubo ezidume kakhulu, ezikunceda ukulahla iikhilogram ezithiywayo, yindlela yeMongnac. Akunakubizwa ngokuba kukutya kwisimo esivakalayo segama. Kunoko, luqoqo lweengcebiso ezikunceda ngokukhetha ngokukhethekileyo imenyu ekhuthaza ukulungiswa kwemetabolism. Ungakwazi njani ukulahlekelwa isisindo ngama-20 kg ngale ndlela, ubuza. UDkt. Michel Montignac uthi yonke into iya kwenzeka ngokuzenzekelayo kwaye, ngokubaluleke kakhulu, isiphumo siya kulungiswa ixesha elide.
Imigaqo eyisiseko ye-Montignac
- Inkqubo ikwahlukana ngokweemeko zibe zigaba ezimbini ezilinganayo. Iyokuqala ijoliswe ekunciphiseni ubunzima kwaye isekelwe ekunciphiseni okubukhali ekudleni kwe-carbohydrate. Ngale ndlela yokutya, i-sugar level ayiyi kuvuka kwaye amanxeba angaphezulu ayifuni, kwaye iifestile ezikhoyo zitshiswa ngokukhawuleza, zinika umzimba amandla okuyimfuneko ekusebenzeni kakuhle. Ngexesha lesibini, isiphumo sihlanganisiwe kwaye inani lemarbohydrates kwimenyu livunyelwe ukwandisa kancane.
- Iimayonnaise, i-spicy sauces, i-mustard, i-ketchup kunye nexesha lexesha elivusa ukutya, kodwa abanalo nondlo-mali, ayinakunyuswa ngokupheleleyo ekudleni.
- Ukusetyenziswa kweeshukela kuncitshiswe kuye ubuncinci kwimo ecocekileyo, kunye nokubunjwa kweyiphi imveliso.
- Kusuka kwisonka sengqolowa yendabuko kuyimfuneko ukwenqaba ukwenzela i-rye kwi-flour flour kunye ne-bran. Ukuvuna kunye nokupheka nakho kuvunyelwe.
- Imifuno ene-starchy ayinakudliwa nantoni okanye yenzeke kakhulu.
- Utywala ngumbumba. Esikhundleni seti kunye nekhofi, i-juice izityalo zitshatyathwa zisanda ngaphandle kwentshukela.
- Ukuba amafutha kunye nee-carbohydrate ziyadliwa kanyekanye (kwisidlo esinye), kubalulekile ukubalinganisa nesabelo esihle sefiber, umzekelo, isaladi yemifuno.
- Kubaluleke kakhulu ukugcina ngokugqithiseleyo urhulumente wesithathu ukutya ngosuku kwaye uzame ukungadli emva kwe-18.00.
- Ukutya kwasekuseni, yidla kuphela iziqhamo. Zinamavithamini amaninzi kunye nefriji yemifuno yemvelo. Ukongezelela, zichongwe kwikota yeyure kwaye zinegalelo ekuphuculeni amathumbu.
- Imfuno enyanzelisayo ukusela ubuncinane ubuncinane beelitha ezimbini ezicatshulwayo okanye ezixutywe ngamanzi ngosuku.
Ukuphononongwa kwangempela kunye neefoto ezincinci nge-20 kg
U-Kristina waseKemerova ubhala: "Emva kokuzalwa komntwana wesithathu, ubunzima bam bungu-76 kg ubude be-164 cm. Ndazibukela kwisibuko kwaye ndatshutshiswa kakhulu. Indlela yokulahleka ubunzima xa ungenayo ixesha lokusebenzisa izixhobo okanye ukuqina? Ndifumana iresiphi yeMontignac. Ndahlaziya ukutya kwam ngokwemigaqo yalo. Ekuqaleni kwakunzima ngaphandle kweesekese kwaye ndasetyenzisiwe kakhulu, kodwa ekugqibeleni ndayifumana. Ngoku ubu bunzima bam bujikeleza malunga ne-54-55 kg, kodwa into eyona nto kukuba imilinganiselo yobudala ayibuyanga. Ewe, akuzange kwenzeke ngokukhawuleza, kodwa kwimeko yam, umphumo ubonakala. "
Ukhulile emva kweentlobo okanye usebenze iinyanga ezimbini kwi-20 kg
U-Inna waseMinsk uthi i-Montignac inkqubo ayiyiyo yokutya, kodwa indlela yokuphila. Ngokutsho khumbula, intombazana yakwazi ukunciphisa ubunzima bayo ukusuka kwi-86 ukuya kwi-68 kg ngeenyanga ezimbini. Inzuzo ebalulekileyo yolu cwangciso, ngoluvo lwakhe, ukungabikho kwendlala kulo lonke ikhosi kwaye kufumene umphumo ongapheliyo, nangona ufutshane.
Kwiinyanga ezi-2 ndawususa iikhilogram ezingama-20 zobunzima obunzima
Kwakhona uya kuba nomdla kumanqaku:
Indlela yokulahlekelwa isisindo nge 5 kg