I-formula yokulahleka kwesisindo esaziwayo iyaziwa ixesha elide: ukutya + imidlalo. Awukwazi ukufumana umfanekiso wephupha lakho ngezithintelo kuphela kwisondlo: kulo mzekelo, ukuba ulahlekelwa isisindo, xa uhamba, akuyi kuthatha ixesha elide. Ukuze kuhlanganiswe umphumo ofunyenweyo kwiminyaka emininzi, imithwalo yemidlalo iyimfuneko. Ukongezelela, nje kuphela ngoncedo lwemidlalo onokuthi "udwebe" umfanekiso ontle kunye nodibanisa wamaphupha akho.
Umfundisi waseFollywood ongumqeqeshi we-Harley Pasternak wadala inkqubo edibanisa zombini izixhobo zokulahlekelwa kwesisindo esilungileyo: kwiindlela "ezintlanu", ukutya "okuhambelanayo" kuyahambelana ngokuzikhandla. Ubumnandi boMnu Pasternak ubonakalisa u-Alicia Case, u-Eva Mendes, uJessica Simpson, uReese Witherspoon kunye nabanye abadumileyo bayavuma ukuba izinto ezinhlanu zivumelane ngokulula kwimpilo yabo kwaye zibavumela ukuba bafezekise iziphumo abangazange baziphuphe. Ukuze uhlole ukuphumelela kokutya kwe-parsnip kumava akho, uya kufuna iiveki ezintlanu: umdali wezobugcisa uqinisekisa ukuba ngeli xesha uya kuba ngumncinci nge-5-10 kg.
Umlinganiselo omncinci - umphumo omkhulu
Xa uMnu. Pasternak enqume ukudala indlela yakhe yokulahleka, wayejongene nobunzima. Kwakungekho mfuneko kuphela indlela ephumelelayo kunye nekhuselekileyo yempilo, kodwa nayo enye iya kufikelela kwishedyuli esomeleleyo yama-Hollywood cinemas ekudleni kwe-Hurley Pasternak izinto ezinhlanu ngaphandle kweengxaki. Kwaye oku kuthetha ukuba ukutya kufuneka kufezekise le mi sebenzi elandelayo.
1. Ungabi nzima.
2. Izitya zilungiselelwa ngokukhawuleza kwaye ngokukhawuleza. Kwaye ngokukhawuleza kudliwe: ikhefu lesidlo sasemini kwisethi kwaye uhambo luhlala lufutshane kakhulu. Kuza kuthatha wena ukuya kwisiqingatha seyure.
3. Ukutya okusemgangathweni kwakhiwe kwimveliso elula kwaye efikeleleka kalula. Kwaye ngelixa isidingo somzimba samavithamini kunye nezinto ezilandeleleneyo zizaliswe ngokupheleleyo.
4. Izinto ezininzi zekhishini azisebenzisi ukupheka. Kwizithuthi zokuhamba, ngokuqhelekileyo i-blender kuphela, isitofu esincane sombane kunye nefriji encinane. Ngoko, akudingeki ukuba udibe ngokubhaka kwi-oven okanye ukuxubha ukutya kwindawo yokuhlamba amanzi.
5. Ubuncinci bezithintelo - ngaphandle koko ngubani ofuna ukuhlala ixesha elide ekudleni okunjalo?
U-Harley Pasternak wanyamezela lo msebenzi obunzima nje! Inkqubo "yeZiThotho" ihlangabezana nazo zonke iimfuno ezingentla.
"5 izinto"
Indlela e-five-factor is based on five components and all rules are also related to this figure - ke ngoko igama elithi "Izinto Ezihlanu."
Isicwangciso seeveki ezintlanu - ikhosi enye yokutya ihlala. U-Harley Pasternak uqinisekisa ukuba emva kweentsuku ezingama-35 abalandeli beendlela baza kufumana isiqinisekiso esiqinisekileyo. Ukongezelela, ixesha elicacileyo liyakuvumela ukuba ugweme ukuvalelwa kokuhlala okungapheliyo ekudleni, ngenxa yokuba, ngeendlela, ezininzi ze-dieters "ikhefu". Indlela efanelekileyo, iCandelo leZintlanu zeendlela zenzelwe ukuba ube yindlela yokuphila ngokukhawuleza, "kusho uDavid Pasternak.
Izilwanyana ezintlanu ngosuku. UMnu Pasternak unikela ukutya ngokuthe rhoqo. Ngaloo ndlela, amahlanu ngamaxesha: isidlo sasemini, isidlo sasemini, isidlo sakusihlwa kunye neentlanzi ezimbini ezincinci emini. Ngenxa yolu hlobo, awuyi kuhlushwa yindlala, ngaphandle koko, akusayi kuba nomgibe wengqondo "Ndimele ndizenzele phantsi kwinto yonke."
Izitya ezintlanu kwiimitha ezintlanu imizuzu. Isidlo ngasinye kufuneka sibandakanye izinto ezinhlanu eziphambili: iiprotheni (inyama enomzimba, inyama yeenkukhu, intlanzi, intlanzi kunye nezilwanyana zaselwandle) - ziyimfuneko yokwakha imisipha enamandla; ii-carbohydrate ezinzima (okusanhlamvu) - ngamandla; iifiber (imifuno etshawayo kunye neziqhamo) - ukuhlambulula inkqubo yokutya kunye nokuzaliswa komzimba; : ii-fat (i-oil oil), umzekelo, umnquma, ingqolowa); ziselo ngaphandle kweshukela.
Ukutya kufuneka kuthotyelwe unyango obushushu obuncinane. Kukulungele ukukhetha imifuno enokutsha kunye nemifuno, inyama elula, iziqhamo kunye nezityalo.
Imihla ngemizuzu eyi-25 yokusebenza. Uchungechunge olutshanje lokuqeqesha lusebenza ngakumbi kuneeyure ezininzi zamarathon kwi-gym yokutya kukaHurley Pasternak izinto ezinhlanu. Ngoko ke, kwiinkqubo "ezintlanu", kucetyiswa ukuba imidlalo iya kunikwa imizuzu engama-25 ngosuku: imizuzu emihlanu ngomsebenzi. Ukuvakalisa uqeqesho usebenzisa indlela ye-Pasternak kufuneka ibonakale njengale: imizuzu emihlanu ye-cardio imithwalo: ukugijima, ukuhamba ngebhayisikili (ukuqhuba ibhayisikili), intambo yokuqhawula, imiziki enamandla; Imizuzu engama-10 yoqeqesho loqeqesho: ukuguqula i-biceps, i-push-ups, i-squats; Imizuzu eyi-115 yokugubungela i-press. Kubalulekile ukukhetha ukuzisebenzisa ngendlela efana nokusebenza kuzo zonke izihlunu zogcino: phezulu (ukuphakamisa umzimba), ezantsi (ukuphakamisa imilenze) kunye ne-oblique (ukuphikisa); Imizuzu emihlanu yokusebenza.
Iintsuku ezintlanu zokuphumla kweiveki ezintlanu. Inxalenye ebalulekileyo kakhulu "yezinto ezintlanu" ... iintsuku ezintlanu zokuphumla kwiiveki ezintlanu! Kanye ngeveki, umzekelo, ngeCawa, unokuthatha ikhefu ekudleni-okufunekayo ukuba uvumelekile ukuba ungavumeli iimvakalelo zetyala kunye nokuzichukumisa ukuzongena kwi-consciousness yakho. U-Pasternak uthi ngaloo mini unako ukukwazi ukuhamba ngokugcwele "i-gastronomic break": kukho iFries, ii-hamburgers, iiskese, i-popcorn, ice cream. Nangona kunjalo, abaninzi abafayo bayakholelwa ukuba ukutya okunjalo "kuguquka" - oku kukuxinzelela kakhulu umzimba. Ngako oko, enye enye ingqiqo yinto encinci (!) Liberties "ngomhla wokuphumla ekudleni". Vumela namhlanje ukuba udle isiqwenga sakho sokudla okuthandayo - kuphela oku kufuneka kube yimveliso esemgangathweni. Ngokomzekelo, uceke lweshizi ngumbumba, isantiwich ene caviar okanye ikheke elikhanyayo.
Kuphela ukuphatha impilo!
Incwadi ka-Harley Pasternak Incwadi yeFitness Fitness Izinto ezinhlanu, zokupheka ezininzi zichazwe ngemveliso egunyazisiweyo. Nangona kunjalo, umbhali uqinisekisa ukuba wonke umntu unokuzama ukuzithobela, kubaluleke kakhulu - ukuqwalasela imigaqo-siseko (ezintlanu kwisondlo ngasinye kunye nendlela ephilileyo yokupheka: ukucima, ukupheka). Imenyu esondeleyo yosuku ingabonakala ngathi.
Yafutshane . I-Fritata kunye netamatato, indebe yetiyi eluhlaza okanye ikhofi evulekile.
Okokuqala yokutya. Isaladi yesithelo sokukhanya (apple, kiwi, i-orange), itiye.
Isidlo . I-Risotto ngamakhowe (jonga iresiphi), isaladi yemifuno emitsha emifuno, igqoke ngeoli yeoli, i-apula, itiye.
Isondlo sesibini. Iqhekeza lesonka esincinci esincinci kunye nesonka sesonka okanye isahlulo sebhenki ebilisiwe (inkukhu), itiye le-herbal.
Isidlo . Iphareji yokutya (i-steamed) kunye nesaladi yemifuno (utamatisi, ikhukhamba, i-bell pepper, imifuno entsha).
Fritata kunye neetamatato
Iinqununu ezi-5 ezinyanzelekileyo - ityuwa, ipepper, ioli yeoli (ukucoca).
Kwincwadi ethi Harley Pasternak "Fitness program" izinto ezi-5 "iinkcukacha zonke iinkqubo zendlela yokuguqula. Kwakhona apha uya kufumana iiresiphi zokutya ezicwangcisiweyo kunye nokulinganisela, iinkcazo zemisebenzi yokuqeqeshwa koqeqesho lwamaxesha emini ngemizuzu engama-25.