Abalindi ubunzima (ukutya): ncomo. Ukudla Weight abalindi Weight abalindi

Njengam, ukuva okulungileyo ngokubenza okunempilo ukuze wonke. Ngelishwa, ukungafezeki zomzimba kunye namava ezinxulumene besilela ngokufuthi ukunandipha ubomi. Ukuze ukuba umzimba wakho kwimilo, wasebenzisa iindlela ngeendlela, kuquka ezahlukeneyo izidlo. Badumileyo phakathi kwezi ke Ubunzima abalindi Diet Weight abalindi, owasekwa ngo-1963, Dzhin Nedich ekhaya. Ngexesha ukhona, ekutyeni lenze iinguqulelo ezininzi, yaye lo mzuzu iye ibuye ibe inkqubo epheleleyo, eyenzelwe ukuba alungise kuphela amandla, kodwa nezengqondo ngokunxulumene ngokwabo nabanye.

Weight abalindi - ntoni na?

Iintlola ezo Weight - ukudla iyafumaneka wonke. Eyona iphambili yale nkqubo ukusebenza kwayo kwaye ukukwazi ukuba ezo iimveliso, tyenziselwa ukuncipha. I bodwa musa ukuba babandakanyeka ukudla okunjalo - abasetyhini abakhulelweyo kunye nabantwana abangaphantsi kweminyaka engama-10. Ukuba imbali nasiphi na isifo, kufuneka udibane nogqirha wakho malunga nokwenzeka siseko ilandelayo, ezenziwa Ukutya Weight abalindi. Njengoko umthetho, kwimeko yokugula ezingapheliyo nje kuhlaziywe ukutya edliwayo yonke imihla. Ngaloo ndlela, imiqathango abo bafuna ukuzisa umzimba wakho ukuze ngoncedo ukudla sakugcina.

siseko engundoqo yenkqubo

Yokudla isekelwe imfundiso elula: imfuneko yokuhamba ngaphezulu, badle ngaphantsi. Oku kudala intswelo osidingayo, kwaye umntu uqalisa ukuncipha. Umgangatho wokutya ngexesha elinye unikwa eninzi ingqalelo. Ukuze ngamnye kwaba kucacile ukuba imfuneko ukuze badle into akunconywa, zonke iimveliso abiwa amanqaku. Ngosuku uyakwazi ukufumana inani elithile lamanqaku, leyo zibalwa ngamnye. Maxa wambi kuvumelekile ukusebenzisa iimveliso kumanqaku ezininzi, kodwa kule meko ke kunyanzelekile ukuba ubhenele umsebenzi ngokwasemzimbeni, nto leyo amanqaku, kuphela uphawu thabatha. Ngokukodwa izithebe ziyilelwe abalandeli inkqubo esetyenziswayo ukubala ukuba zingaphi iingongoma unako 'ukutya' imini.

Njengoko Score kubalwa

Ngelo xesha, ukuba kukho ukutya abalindi Ubunzima, amanqaku, kungayanyaniswa imveliso itshintshiwe, yaye lo mzuzu zezi:

• 60 iigrem yenkomo komhlaba kuqikelelwa ngaxa 1;
• 100 grams ye uyose yenkomo - amanqaku 3;
• 20 iigrem ham esiphekiweyo okanye nesoseji - 1 ndawo;
• 18 grams meatballs - 1 ndawo;
• 30 iigrem sausage - amanqaku ama-2;
• 75 iigrem uyose kwesibindi - amanqaku 2.5;
• 50 grams zamaqanda - amanqaku ama-2;
• 125 grams zeenkukhu yosiwe - amanqaku 4.

Uqikelelo efanayo ukuba iilekese, okuziinkozo, imveliso yobisi kunye nentlanzi. Ngokomzekelo, nanga iimveliso eziliqela ngamanqaku ezinikezelwa yi Ukutya Weight abalindi. Izinto Table yahluke kakhulu. Ezi nkundla ke zenzelwe ukuba imimandla emininzi kunye amakhono ezithile kakhulu.

• 15 g sprat - 1 ndawo;
• 90 g mackerel - amanqaku 4;
• 45 g ityuwa herring - amanqaku 2.5;
• iglasi yobisi okanye iyogurt - amanqaku 3.5;
• 4 iitispuni ubisi incitshisiwe - 1 ndawo;
• 120 g Pasta - amanqaku ama-2;
• 7 g chocolate - 1 ndawo;
• 36 g halvah - 1 ndawo;
• 70 g ikhekhe - amanqaku 7;
• 16 g ezisicaba - amanqaku ama-2;
• iziqhamo kunye nemifuno - 0 amanqaku.

Zingaphi iingongoma unako 'ukutya'

Umntu ngamnye, ngokuxhomekeke ubunzima, Ubunzima abalindi-ukudla ivumela ukutya ukutya inani elithile lamanqaku. Bona kubalwa ngokususela predispositions ngamnye kunye neempawu. Kwi-10% ngo ubunzima ziikhilogram idityaniswa amanqaku 2 kwabasetyhini kunye namadoda amanqaku 8, ngoko ezi ngongoma zongezeke ubudala:

• amanqaku 4 Ukuba umntu-17 ukuya kwama-26;
• amanqaku 3 - ukususela kwiminyaka 27 ukuya 37 ubudala;
• amanqaku ama-2 - ukususela kwiminyaka 38 ukuya 47 ubudala;
• 1 indawo - ukususela kwiminyaka 48 ukuya 58 ubudala;
• 0 amanqaku - kwiminyaka engaphezu 58.

Emva koko faka:

• amanqaku ama-2 ukuba ukukhula ngakumbi 1,78 m;
• 1 point ukuba ukuphakama 1,55m ukuya 1,78 m;
• 0 amanqaku ukuba ukunyuka ukuya 1,55 m.

Ukongeza, eliqikelelwayo umsebenzi ngemihla:

• 0 ukuba umsebenzi ubukhulu becala amavila;
• 2 amanqaku ukuba kufuneka ume rhoqo;
• 4 amanqaku ukuba ufuna ukuhamba kakhulu;
• amanqaku 6 ukuba enze umsebenzi onzima ngokwasemzimbeni.

Kuba namankazana kunye neentsana, wongezelela-10 amanqaku, ukuba usana ibele ngokupheleleyo, kwaye 5 amanqaku xa kuxutywe.

Amanqaku kuphumela athi adityaniswe - oku eqhelekileyo yemihla ngemihla. Ukuze kube ungadibanisa omnye 35 amanqaku veki nganye (5 amanqaku imini nganye, okanye ngenye indlela, njengoko ndingathanda). Inani lamanqaku yosuku kuphela ukususela nge-18 ukuya 44.

Ukubalwa kwe-avareji kwi Weight abalindi

Kuba abo na bangathanda ukuthathelwa ingqalelo, kukho amaxabiso avareji yenani ngemihla lamanqaku.

• amanqaku 26 - abantu ukuya kwi-70 kg;
• 28 amanqaku - ukususela 71 kg ukuya kuma-80 kg;
• 30 amanqaku - ukususela 81 kg ukuya kwi-90 kg;
• amanqaku 32 - ukusuka 91 kg ukuya kwi-100 kg;
• amanqaku 34 - kg abangaphezu kwe-100.

Ukuba unayo nayiphi na sifo, inani sicikidiweyo amanqaku ayimfuneko ukuze udibane nogqirha wakho. Mhlawumbi kufuneka zandiswe.

Ukudla Weight abalindi Ubunzima abalindi: menu amanqaku itafile umthambo

Ukuze balandele yokudla, akunyanzelekanga ukuba ngokuqhubekekayo yokubala amanqaku. Kukho ezinye iimenyu isampula ekulula ukuyisebenzisa yonke imihla. Nantsi enye kuzo:

Breakfast: okuziinkozo - 80 g (amanqaku 4), kunye ikomityi ubisi (amanqaku 1.5), neebhiskithi - 20 g (amanqaku 2.5) kunye iapile. A elipheleleyo lamanqaku 8.

isidlo 2: waffles - 16 g, amanqaku ama-2 kuphela.

Isidlo sasemini: isuphu imbotyi - 60 g (amanqaku ama-2), ipasta - 180 g (amanqaku 3) kunye nesalmon - 125 g (amanqaku 3), isaladi tomato kunye yemixoxozi, cream ezimuncu (amanqaku ama-2). A elipheleleyo lamanqaku 10.

Afternoon umthamo: ethile ice cream - amanqaku ama-2.

Dinner: amazimba isidudu - 80 g (amanqaku 4) ukusuka chicken (amanqaku 4), kunye emibhaka. A elipheleleyo lamanqaku 8.

Ukuba emini uya kuba umthambo langoku elide ngaphezu kwemizuzu eyi-30, imveliso edliwayo kwiinkalo ezininzi. Ngoko ke, aerobics unika thabatha amanqaku 3, ukuqubha - thabatha amanqaku 3, ukubaleka - thabatha amanqaku 4, ukuhamba umsengi - thabatha amanqaku 4, benyuka ngezinyuko - thabatha amanqaku 5, ukucoca indlu - thabatha 1 inqaku, ukudlala imidlalo - thabatha 3 amanqaku, ngebhayisekile okanye rollerblading - thabatha amanqaku ama 3.

Ukuphonononga yokudla. okukhona

Kangangexesha elide, ngexesha apho kukho Ubunzima abalindi-kutya kunokubangela kubizwa ngokuba impumelelo enkulu, womyoleli ukuya ukusebenza kwayo. Ukongeza, abalandeli ezininzi badumileyo ukuba ukuphuculwa nezengqondo kunye nesimo ngokweemvakalelo. Ngokutsho iziphumo zophando abo ngqo imigaqo yokudla apha ekuhambeni konyaka, ukuncipha amanqanaba "okubi" cholesterol, nokunciphisa amathuba yokuphuhlisa uhlobo seswekile 2. dieters abaninzi bathi izinto ezakhayo ezifana nokungabikho ezile ukutya, "ngenxa yokuba kubekho amaxesha 5 ngemini, badle ukudla iziqhamo kunye nemifuno, kunye nokukwazi ukupheka owuthandayo izitya njengoko ukutya engaqondanga ukudla apho. Nabani na inxaxheba ngokuzimisela emzimbeni kwaye asebenzise iinkonzo kuhlawulwa, uthi ukufumaneka iresiphi, ubuchule ukuya kwindawo yokutyela kwaye ufumane inkxaso nangaliphi na ixesha, ezifana ukuncipha. Uninzi "kuhlawulwa" nxaxheba gqolo uphalaze 2-4 kg ngenyanga nganye ukuya ubunzima esempilweni.

bendlela

Engxakini kule nkqubo intlawulo yayo. Kwabo bafuna ukulandela imigaqo isondlo, leyo uvakalisa Ukutya Weight abalindi, ncomo Siyaleza Stock phezulu hayi iidola ngaphantsi kwama-30 ngenyanga. Kodwa kubalulekile ukuphawula ukuba nempumelelo kakhulu. Abo bantu abo usebenzisa uguqulelo kuhlawulwa, ukunciphisa umzimba ngokukhawuleza kunye ukutyeba kwakhona akazange.

Abo bakhetha ukulandela inkqubo simahla, phawula iingxaki amanqaku nokuzoba lo menu. Abantu abaninzi sele lokuqala yokutya amanqaku anqongopheleyo ukhetho kunye izibalo.

Ukongeza, Ubunzima abalindi abalandeli yokudla Russia badla umbono ulwazi. ukufikelela simahla Ubunzima abalindi ukutya ifumaneka iintlobo Russian ngokwaneleyo ongazikhetha, ngoko ke akusoloko olusebenzayo.

Inguqulelo ihlawulwe yokudla

Yintoni na ngoko etsala abantu abaziwayo Ukutya Weight abalindi? Impendulo yalo mbuzo siyifumana ezinamandla ekunciphiseni inkxaso yengqondo. Club ibamba iintlanganiso zeveki apho wonke umntu wabelana iziphumo, akhuthaze nabanye ukuba ukudlulela aze ahlale kule nkqubo. Ukongeza, iintlanganiso ngamnye, webinars, ingxoxo kwi Skype kunye abaqeqeshi kunye nabaxhasi yokudla. ubulungu Ihlawulwe kule club, equka Ubunzima abalindi-ukudla yeyona nto enamandla ukuncipha. Xa ubunzima efunekayo nawuphi na umntu uyayeka ukuba ahlawule kubafaneleyo, kodwa kwakhona ukuya kwiintlanganiso, ngokugcina bona ukumila kakuhle. Ukuba awukwazi ukugcina ubunzima olufunekayo kwiiveki ezi-6, imeko ubulungu club okuhlala kuse ebomini, oko kukuthi. E. Xa uphinda kufuneka ukuba uhlawule imali yokubhalisa. Kodwa ukuba ubunzima abusekho oyifunayo ngokubanzi, umrhumo samalungu ihlawulwa kwakhona. Kubalulekile ukuqaphela ukuba ezinye neenkwenkwezi ngqo ukudla. Le ntetho ngokuphandle Jessica Simpson kunye Jennifer Hudson. iziphumo zabo kakhulu ezicacileyo, njengoko isilungiseleli seglosi iDrum, ishicilela iifoto nosaziwayo yakutshanje.

Ukudla Weight abalindi in Russian

Njengoko website esemthethweni ekutyeni ngokupheleleyo IsiNgesi, landela inkqubo kubantu Russian musa ukuthetha iilwimi zasemzini kuyingxaki. Kodwa ke, kuba abantu baseRashiya kwi kwinguqulelo ehlawulwe iyile menu okhethekileyo, nto leyo ethatha ingqalelo yokutya njengesiqhelo. Kwilizwe lethu, Ubunzima abalindi-ukudla ukuba akafumani kwandiswa, ekubeni bambalwa abantu bafuna ukuba uzihlawule nyanga nganye, tyelela iqela uze ufunde amanqaku.

Abalandeli kwefom advantageously ezikhethiweyo Russian apho izithebe olufumaneka simahla kwi-Internet. Noko ke, social networks ukufumana amaqela ezinikelwe Weight umlindi, apho kukho ingxoxo yelahleko ubunzima kunye ukwehla kobunzima nezinye bokuqonda. Lusetyenziswa replacement kwenxenye koomasifundisane likuvumela ukuba ukufumana inkxaso kwezinye dieters.

Izicwangciso Weight Loss

Kuba abalandeli kwezicwangciso ezizodwa inkqubo eyenzelwe ukuhlangabezana neemfuno zomntu ngamnye. Sisiseko, "Trust", "ngokwentshukumisa", "Momentum" isicwangciso kunye nezinye. Zibandakanya iindlela ezahlukeneyo ngokukhethwa ukutya. Ngoko ke, ngokwemigaqo-nxaxheba 'ngokwentshukumisa "ukhethe kuphela ezo iimveliso efakwe kuluhlu ekhethekileyo ukutya" ekunene ", kodwa ngokwemiqathango" Momentum' inokuba naziphi iimveliso. Kukho iinkqubo ezizodwa ezikuvumela ngaphandle iiglasi kwimveliso nganye, kunye nokuvavanya lonke isidlo ngokupheleleyo. Icwangciswe kwangaphambili ngokukhetha umthwalo efanelekileyo impilo yakho, kwehle ubunzima kwehle ubunzima kangangexesha elithile. Beka zonke izixhobo, nto leyo ziveliswa phantsi uphawu yokudla, yenza okulandelayo kube kumnandi kwaye lula. Oku, umzekelo, isikali, izibali, zokusebenza mobile, tablets, kunye neekhompyutha, izixhobo imfanelo ngaphezulu. Ukongeza, ukuveliswa kweemveliso ezahlukeneyo ukutya phantsi brand Ubunzima abalindi, leyo iqaphele inani lamanqaku ngqo kwi bhokisi. Ngenxa yoko, Weight abalindi-nkqubo - ukuba nje imiqathango iimveliso, kunye uluhlu lwemisebenzi zenzelwe ukunceda umzimba kwixesha umzimba.