I-Jeans iguqulwa ngobunzima, kwaye kumacala awo nawaphi na ama-protuberance aqala ukuvela? Akunandaba! Imenyu elungeleleneyo yokutya okunempilo izokukusindisa kwimikhwa yokutya eyingozi. Ukutya okutshatshulwa kwintsha akufanelekanga wonke umntu. Ngokwemvelo, ukutya okuncinci kukubaluleke kakhulu. Kwiiveki ezine nje umlinganiselo wakho uza kulungeleka. Uya kuyidinga ukutshintsha ukutya kwansuku zonke ukuze unciphise kancane ubunzima. Nangona kunjalo, ngaphandle kokusetyenzwa kweemvelo, akunakwenzeka ukuphumeza umphumo ozinzileyo. Ngoko ke, unikwa ukutya okuncinci kunye nokusetyenzwa kwemisebenzi nganye yeveki. Landela le miyalelo kwaye uya kuphumelela.
Iveki yokuqala.
Nika into ethanda intandokazi. Awunanto ukuyeka yonke into kanye. Okokuqala, khetha enye imveliso ephezulu yeekhalori, ingabandakanyi kuyo ekudleni, kwaye uza kufezekisa iziphumo ezimangalisayo. Ngokomzekelo, shiya i-tshokoleti, kwaye ngeveki ezingaphantsi kweebini uza kulahlekelwa isiqingatha se kilo.
Yenza umlinganiselo wendlala ukususela kwi-1 (ukuba awukuve ulambile) ukuya kwi-10 (ukuba ulambile). Ngoko kuya kuba lula ukubala xa ufuna i-snack elula, kwaye xa kukho into epheleleyo. Ukuba indlala i-5, yisela indebe ye-green tea. Ukuba isantya sisuka kwi-1 ukuya kwe-5, sidle isityalo okanye i-yogurt ephantsi. Ukuba urhulumente wakho ungasondeli 10 - vumela into eshushu, umzekelo, ukukhonza isobho.
Qinisekisa ukuba utshintshe ipakiti yokuziphatha kwincinci. Sebenzisa amacwecwe amancinci apho ukutya kunokufakwa kwislayidi. Ngaloo ndlela, uvelisa ngokubonakalayo ininzi, "ukukhohlisa" ama-receptors ebonakalayo yengqondo.
Hambisa ngaphezulu! Ngendlela yokuphila yokuhlala, umsebenzi owenzela umzimba uyadingeka imihla ngemihla. Iikhalori ezitshisa kakhulu, ngcono iziphumo zokutya kwakho ziya kuba.
Iveki yesibini.
Izilingo ezingaphantsi ekhaya - ungagcini ukutya ekhitshini ngaphambi kokuba ungenakuyichasa. Ngoko kuya kuba lula ukuba unqabe.
Indlela odla ngayo ichaphazela ukuhlalisa ngaphezu kwekhalori yokutya. Ngoko ke, inani lokutya kubalulekile, kungekhona inani lokutya ngokwalo . Ukutya okuphezulu kwi-fiber kunokukhawuleza ukwanelisa ukulamba, ngelixa usebenzisa ii-calorie ezincinane. Uninzi lwefiber lufumaneka kwiindawo ezihlukahlukeneyo zokutya, izithelo kunye nemifuno.
Ngaba uthatha isanti? Musa ukwenza ezimbini, kodwa ngesinye isonka sesonka. Isisu siwela kuma-calorie angaphantsi kwe-100. Yongeza i-tomato okanye isaladi eluhlaza-kwaye isandwich iya kuba luncedo.
Emilenzeni kukho inyaniso. Ubuninzi bomzimba, ubuninzi beekhalori. Ukuhamba kuqinisa imilenze yakho kunye nokutshisa amafutha amaninzi. Yenza uhambo lwemizuzu engama-20 (ngaphezulu, bhetele) kunye nokusebenza kwentsasa.
Iveki yesithathu.
Ngokubambisana ngokunyanisekileyo ukuhamba-cela intombi okanye uthande ukungena kwimidlalo kunye nawe. Ukuqala, kuya kwanele kathathu ngeveki. Unokuqala ngeendlela zokuhamba okanye ukuhamba ngokukhawuleza. Zama ukutshintsha iqondo lomthwalo. Unokuqala ugxininise umshicileli, uze ugxume phezu kwentambo.
Yiba ne-snack kunye nengqondo. Emsebenzini, bhaka i-chocolate ye-calori ephantsi. Kwaye kwiphepha lakho uphethe isikhwama se-apricots omisiwe okanye ibha ye-muesli, kodwa kungeyikesekese.
Yongeza iziqholo ukutya kwakho. I-chili encinane - kwaye isitya sidlala ngendlela entsha. Izifundo zaseBrithani ziye zabonisa ukuba abo badla ukutya okunesonka, badla i-kcal 200 ngosuku abangaphantsi kwabo bajwayele ukutya okutsha.
Iveki yesine.
Ngethuba uqhuba umzimba, zama into entsha. Kuzivocavoti zongeza isifundo se salsa, ukubhukuda, i-rollerblading okanye ibhayisikili.
Ngaba uya kutyelela? Zizilungiselele ngokuziphatha ngenxa yovavanyo olunzima. Musa ukutshabalalisa kwiiplati zonke ezilandelelweyo, ukhethe oko kuncedo kunye nekhalori ephantsi. Umzekelo, ungadla isaladi encinane. Kodwa ekuseni, yenza i-gymnastics.
Khetha ukutya okulungileyo. Ubhontshisi, okusanhlamvu, imifuno kunye neziqhamo kufuneka zenze isiseko sokutya.
Ukuququzelela intlungu ekhethiweyo, ndinika ukhetho olulungele ukulungiselela ukutya.
Okukhethwa kwesikhumbuzo: 1 - iqanda "lixhaswe", enye inyosi. 2 - ikhekhe ephathekayo, isaladi yesithelo. 3 - i-yogurt ephantsi-fat, i-muesli encinci ngaphandle kweshukela. I-4 - i-fruit cocktail yebhanana, iinaninku, i-mango kunye nobisi obumhlophe. 5 - i-oatmeal porridge ekwenzeni ubisi kunye nobusi kunye ne-apple. 6 - i-yogurt ephantsi-mafutha kunye ne-spoon yobusi okanye idibansi yamasiliya.
Ikhefu lokukhetha ukutya: 1 - isobho le-tomato kunye neententili kunye necace yesonka somnyama. 2 - isityalo semifuno esinomhlaza omuncu; Khonza ngesaladi eluhlaza. I-3 - isaladi kunye ne-salmon edibeneyo ye-pink, i-avocado yesiqingatha, i-dill, i-lemon. 4-turkey kunye nekotamatya, isiqwenga se-fat fat. 5 - i-lavash kunye nenkukhu, utamatato, iimbotyi. I-6 - isaladi evela kwityhuna, ingqolowa kunye nokugqoka kweoli. I-7 - inyama enqabileyo kunye nesiliyi kunye nesitya esicaleni selayisi ebomvu.
Okukhethwa kwidli yokutya: 1 - intlanzi kunye namazambane kunye neeperesi. 2 - i-pasta kwi-Navy nge-fat-fat and cheese. Inyosi ye-3 enkukhu kwi-bacon ene-salad eluhlaza. 4 - ama-cutlets amabini kwi-fat fat fatced meat with zucchini, ukhukhamba kunye anyanisi; Khonza nge-buckwheat. 5 - i-steak edibeneyo kunye namazambane kunye nepilisi elimnandi.
Ukunyuselwa: 1 - i-apula okanye ipey, iinqabana ezithandathu zaseBrazil. 2 - i-yogurt encinci yokusela, i-muesli. 3 - ibhanana, isiqwenga sebhayisiki. 4 - ibha ye-muesli, i-150 grams yamagilebhisi. 5 - izonka ezimbini ngeesonka ezincinane. 6 - ikhofi ngaphandle kancinci.
Njengoko uyakubona, ukutya kukunyanisekileyo. Isiphumo siphumelele ngenxa yesantya esincinci sokutya. Kule meko, umzimba ufumana onke ama-amino acids, ulandele izinto kunye namavithamini. Nangona kunjalo, luhlobo luni lomtshato ngaphandle kwe-bayan, kunye nokulahlekelwa ubunzima ngaphandle kwemidlalo? Qinisekisa umphumo wezinto ezinzima zokuzilolonga. Ukuphunyezwa kwabo, akudingekile ukuba baye kwiqela lezempilo okanye kwi-gym. Zonke zenziwa ekhaya.
Umgca ococekileyo kunye nesinqe se-aspen asikwazi ukudaliswa ngaphandle koqinileyo. Sukuma uqonde, zibophe iingalo zakho esifubeni sakho. Dlulisa ubunzima bomzimba emlenzeni omnye, faka enye inzwane uze uqhube umzimba phambili. Cinezela ngokuqinile, umva uphelele ngqo. Ukuchukumisa umzimba ufana nomgangatho, uphakamise umlenze osebenzayo phantsi uze uphakamise ukuze uqhubeke ngokuhambelana nomzimba. Gcina ibhalansi ubuncinane imizuzwana emihlanu, uze ubuyele kwindawo yokuqala uze uphinde ngaphaya kwelinye icala. Ngaba ukuphindaphinda kweshumi ngomlenze ngamnye. Xa uqonda kakuhle umsebenzi, unokuyincinca kwaye uyenze, ulula izandla zakho phambi kwakho.
Ungalokothi udibanise imisipha ngaphambi kokuzivocavoca. Kudinga ukufudumala. Kwaye emva kweeklasi, kufuneka udonsa imisipha. Kodwa ngaphambi kokuba usebenze nge-yoga ukufudumala imisipha akudingeki. Kubalulekile kuqala ukwenza i-asanas elula, ibe yinkimbinkimbi. Siya kuqonda i-asana "Isikhundla seMfazwe". Iqinisa inkcazelo, imbuyiselo, iminyango. Yimani ngqo, izandla kumacala, yenza umphunga phambili. Phakamisa izandla uze ufake izandla zakho ndawonye. Khuphela phezulu. Gcina imijikelezo emine yokuphefumula, ubuyele kwindawo yokuqala. Phinda usebenze ngomnye umlenze. Yenza okuphindwe ezintlanu kumlenze ngamnye. Kungekudala uza kuqaphela ukuba nokuba imeko yesikhumba iphucule.
Uqeqesho lwe-Isometric lwenziwa yiinkwenkwezi ze-movie kunye nabagijimi ukwenzela ukuba zenzeke ngokukhawuleza. Imfihlelo kukuba kufuneka ume kwindawo engunzima. Yima ngokuthe ngqo, ubambe inkxaso. Inyawo ndawonye, amasokisi emacaleni. Phakamisa umlenze owodwa, wuthathe kwicala. Thabatha i sock. Ukubamba umlenze, uguqe ngamadolo, uze ulungele kwakhona. Yenza ukuhamba kwelishumi kwaye unciphise umlenze wakho. Yenza okuphindwe ezintlanu ngomlenze ngamnye.
Umsebenzi olandelayo ukusuka kwi-yoga ukulwa ngempumelelo nokuxinwa kwaye ngexesha elifanayo kunceda ukunciphisa umzimba. Emva kokuphindaphinda kwezilishumi, uya kuziva ukuba izidumbu zakho zisabela njani kuyo. Yima kuzo zonke iine, amadolo phantsi kweenyawo zakho, uzibophe phantsi kwamagxa akho. Yamkele i-bar ye-bar. Umzimba kufuneka ufanane nomgca owodwa. Ngenye indlela pha kamisa omnye okanye omnye umlenze. Ukuphefumula ngokukhawuleza nangokuzinzileyo, gcina imisipha yenkcazelo yenkcazelo. Msebenzi omnye nje, kodwa uninzi olungileyo.
Enye iphambi ngaphambi kokunciphisa uxinzelelo, ukukhanya kubonakala emzimbeni. Isikhundla soxantathu obuthathaka siqeqesha umzimba wonke ngexesha elinye. Yima ngokuthe tye, sandla ngesandla, thabatha inyulo ebanzi phambili. Ngaphandle kokuguqa ngamadolo, bhinqa kwaye welula itende ukuya kwelinye icala. Dweba esinye isandla uze uphendule umzimba. Yiyeke iintliziyo ezine uze uphume phambili. Phinda ngenye indlela.
Kufanelekile ukukhumbula ezinye iingcebiso ezimbalwa:
- Ukuba ukhetha ukuqeqeshwa okunamandla kwi-yoga, yenza okungenani iyure emva kokuvuswa.
- Ukuba unesiqhwenga, ungazitholi ngokuzenzekelayo ekuseni, uqeqesho lokuhlwaya emva kokuhlwa.
- Bobabili i-yoga kunye ne-pilates baququzelela ubuncwane bomzimba ngaphakathi, ukuphucula ukulungelelaniswa, nokuphuhlisa ibhalansi.
Ndiyathemba ukuba ngenxa yokutya okuncincileyo kunye nesethi yokuzivocavoca, uza kulahlekelwa ngamapounds angaphezulu ngaphandle kwentlungu yengqondo kunye nomonakalo emzimbeni. Kufuneka sizikhusele!