Fast Indlela ukunciphisa umzimba ngeveki? Indlela ukunciphisa umzimba: umthambo, ukutya

Kweli nqaku siza kuthetha ngendlela ukwehlisa umzimba nkqi ngeveki, kunye nokuba kusenokwenzeka ukwenza oku ayikho ithiyori kodwa practice. Ngapha koko, ukwenziwa kakuhle lo mbono kuba nzima kakhulu kwaye entsonkothileyo ngaphezu izicwangciso theoretical kunye izibalo.

Uphi na phuthuma?

Olufanelekileyo Ukwehla kobunzima akanako ukuma idalwa. Kulo mzekelo kufuneka baphathwe ngocoselelo kwaye kancinci. Khawucinge ngale nto: Ukuba iintsuku kalula nje ezimbalwa ukuzikhulula umzimba wakho fat ethe, ingxaki umzimba ngaba ayikho onke, yaye izazi zokudla baye baphelelwa yimisebenzi yabo. Kodwa ke eneneni, abalunganga musa ukuba bahlale bengasebenzi; phezu koko - inani abathengi olukhulayo ukusuka komnye unyaka ukuya komnye.

Oogqirha bathi ngokukhawuleza ilahleko ubunzima ukuba umzimba ntshikilelo, esinokubangela ezahlukahlukeneyo izifo. Cinga ngaloo nto! Kwakhona kakuhle eyaziwayo kukuba ngokukhawuleza ubunzima elahlekileyo badla ukubuyela ngokukhawuleza umniniyo. Ukuba, esazi yonke into, usenalo uzimisele ukujongana nomba indlela ukunciphisa umzimba nkqi ngeveki kunye namanqatha anyibilike abangaphezu kwemfuneko kunye nokuzimisela kunye noxinzelelo, uze ufunde inqaku ngakumbi, uya kunikwa iingcebiso ngalo mba.

Nje ufuna ukuba alumkise ukuba wayeyindoda etyebe kakhulu akanako ingcongolo ngeveki. Ngokulandela icebiso lethu, ungenza kwixesha elifutshane ukuze bamphose kunye ubuninzi 5-6 kg, leyo, ngokubanzi, kulungile kunene. Omnye umqobo ukukhululeka nangoko fat ngumthwalo ubudala. Inyaniso kukuba kunye ubudala, ukutya komzimba yimetabolism isenokucotha, phezu kokuba unikezelo lwabo kuthatha ixesha.

njani ukunciphisa umzimba ndisazila ukudla?

Enyanisweni, indlela eya ngokuvisisana Kudala kwaziwa: kufuneka ukuba anyakaze nidle ngaphantsi ngexesha elifanayo. Kodwa eyona nto ibalulekileyo - Yeyona inkuthazo ekunene, ukuphumeza iithagethi imveliso kwaye injongo yayo kuloo nantoni na iindleko! Man - i indalo amabutho olugungqisa iintaba xa ufuna into yokwenene.

Kuya kufuneka ubonise onke amandla labo, yonke imihla ukusebenza ngokwabo, inyathelo elinye ngaphandle lemka nesicwangciso (emva onke, ixesha onga). Sijonge sikunikeze aguqulwe ngemihla 7 yokugqibela kunye ngoncedo ukutya engqongqo kunye umthambo. Wena akuyi kuwa phantsi? Emva koko uye phambili!

Ziziphi umzimba kakhulu ngempumelelo?

Ngokukhawuleza aqhumisele ngamanqatha kwemfuneko kungenziwa ngokusebenzisa Bodyflex inkqubo umthambo. Oku imithambo, okuhlanganisa ngqo zokuphefumla diaphragmatic kunye imithambo, ezijolise ukulungisa iindawo ezithile apha emzimbeni. Ngoncedo lwe Bodyflex kunokwenzeka kwixesha elifutshane ukunciphisa esinqeni kunye esinqeni, qinisa izinqe zenu emathunjini. Ezi ziindaba ezilungileyo, akunjalo? Ngenxa yokuba ngokuqhelekileyo xa umntu efunda ngokukhawuleza ukunciphisa indlela ubunzima ngeveki ngoncedo ukutya ethile, enethemba lokuba 'usile "inani okuyinxenye ephakathi, kodwa ezi zinto zibe zingalunganga.

Umzekelo, abasetyhini basoloko ufuna ukubona ngenxa itye, esinqeni waba ukubhitya, kwaye aphel 'ababetheki "ezimbi manqatha phezu emathangeni, kodwa endaweni baphelelwe isifuba ubunzima, iingalo kunye nemilenze asezantsi. Uqheliso of Bodyflex ukuba isisu, iinyonga kunye esinqeni iya kunceda ukuphumeza isiphumo ayinqwenelayo ngexesha elifutshane kakhulu. Esi sakhiwo siza kuba umdla ingakumbi abo abafuni ukunciphisa ngokwakho ukuba ukutya kwaye ufuna iindlela ukuba unciphise umzimba ngaphandle itye. Bodyflex inceda ukwehlisa umphefumlo, ukuba efanayo iiseshoni imizuzu eli-15-20 kule nkqubo, umzimba uchitha calories ngaphezu kweyure enye njengomtyibilizi.

Awunakho kuphelela Bodyflex enye kuphela yaye anamathele kuye baqubha, aerobics, ukudanisa, ukukhwela ibhayisikile, ukuhamba Nordic, njengomtyibilizi, ukudlala intenetya okanye yevoli. Ukhetho, njengokuba ubona, inkulu kunene. Eyona nto ibalulekileyo - ukuba anyakaze!

Yintoni ukudla ukukhetha?

Ngokuphathelele ukhetho yokudla, phambi kokuba baqale ukuya yimimoya, bekuya kuba kuhle ukuba ukutyelela ugqirha uye ngokusebenzisa uphando encinane. Kusenjalo unayo nayiphi na iingxaki ezinkulu zempilo, ezifana yehle ihemoglobin, izintso, isibindi, izifo, kodwa uyazi yintoni! Asibantu bonke kuhlala ukutya engqongqo. Nokuba umntu usempilweni, kufuneka kuqala bana phandle ukuba adle zingaphi calories ukuba unciphise umzimba kwaye ayithethi kakubi umzimba wakho.

Ngokutsho zokudla, kwehle ubunzima kufuneka ukusuka ukutya ayikho calories ngaphantsi kwe 1000 ngosuku.

Imifuno kunceda ukwehlisa umzimba

Kukho ezininzi ezahlukeneyo iMono-yokudla ukunciphisa umzimba: buckwheat, ubisi, itshokolethi, ikhaphetshu, i-orenji kunye ezininzi abanye. Zama ukukhetha phakathi ezahlukeneyo ukutya, nto leyo esekelwe imifuno (iikherothi, ikhaphetshu, Tomato, squash njalo njalo. D.). Bazizityebi e ifayibha, ziqulathe iivithamini ezininzi neetyuwa, kwaye uninzi lwabo asezantsi-osidingayo (ngaphandle neetapile). Ngaba ukunciphisa umzimba Imifuno yokudla? Ukuphonononga ukunika aba eyakhayo. Nazi ezinye iingenelo ukutya wemifuno;

• Bangafumana eninzi calories aveza andiyi kuba kuphela imifuno eziza kukoyikwa - ukuba iitapile.
• Imifuno nefayibha umzimba ayiluthe gqiphu, acandacanda emathunjini, oko lubamba ubuthi uhamba nabo na emzimbeni wakho.
• Fibre uyakwazi bopha inqatha buso, nto leyo esithintelayo kubo ezabalazela ngokupheleleyo.
• Imifuno ngokukhawuleza ukuvelisa imvakalelo ukuzala, ingakumbi yathamba.

khaphetshu Soup ukudla

Ungazama ukuba unciphise umzimba kwi khaphetshu. Ukuphonononga yokudla khaphetshu bathi yindlela esebenzayo nibe ukuya ngokukhawuleza sgonki ubunzima. Unako kwakhona lohamba nekhilogram enye ngosuku. Iindidi zekhaphetshu ukutya kakhulu. Sinikezela omnye kakhulu ukuba ingozi.

• Breakfast: iglasi tea ahlaziyayo efudumeleyo eluhlaza.
• Isidlo sasemini: 200 g ndayame yemvu, inyama yenkomo, intlanzi okanye inkukhu ezimhlophe inyama ngaphandle ityuwa, wayipheka okanye iyabiliswa; isitya esikhulu isaladi ukusuka zekhaphetshu olutsha iminqathe, enongwe namafutha omnquma.
• Dinner: izagwityi iqanda okanye isiqingatha inkuku, inxalenye zekhaphetshu lettuce, 1 apple unsweetened okanye nesiqingatha grapefruit.

Ngaphambi kokuba ulale uvumelekile ukuba usele iglasi esezantsi-fat iyogurt, kodwa kuphela xa kunokwenzeka ukuba nive ubunzima indlala enkulu. Ungasebenzisa kwakhona enye phakathi kweentlobo ezahlukeneyo zekhaphetshu: ikhaphetshu, cauliflower, kohlrabi. Cauliflower kungenziwa iphekiweyo (kuphela kakhulu kancinci). Ityuwa ayisetyenziswa qho kwiintsuku ezisi-7. Ukwenza isaladi ezibonwayo kunye ukungcamla, ungongeza ijusi acudisiweyo ukusuka lemon.

Yokudla Swedish

Xa ubhala eli nqaku, senza kwakhona izidlo ezininzi kunye neengcebiso ukunciphisa ngayo umzimba. Le ngxelo siye sifunde izinto ezityiwa Swedish, awanyanzele nje ukuba uxelele abafundi kule program yeentsuku ezi-esixhenxe. Ngokutsho reviews, imihla 7 yokugqibela, ungaphulukana ukuya ku-7 kg.

Ngolunye usuku

• isidlo sakho kufuneka luqulathe igama buckwheat, yaphekwa ngamanzi 250 grams nobisi.
• Isidlo adla isaladi iipepile eziswiti, iitumato omnye, 100 grams etshizi netswele. Sela iglasi yobisi edliwayo.
• Kuba isidlo, badla isaladi ye beetroot bepheka, enongwe cream emuncu ngamanqatha-free, iitapile abilayo kunye intwana encinane rye isonka.

ngosuku ezimbini

• Breakfast: iglasi yobisi kunye buckwheat isidudu phezu kwamanzi.
• Isidlo sasemini: 150 g isaladi esimnandi yonke imifuno eluhlaza, yathamba isilayi intlanzi ibhityile, iitapile ezimbini eliphakathi-ubungakanani okuphekiweyo.
• Isidlo sangokuhlwa: iglasi yobisi esezantsi-amanqatha, amaqanda-2 kunye isaladi zekhaphetshu entsha, itswele eliluhlaza.

suku ezintathu

• Breakfast: iqhekeza rye isonka, 60 g iglasi, itshizi kunye nobisi.
• Isidlo sasemini: 200 ml fresh juice iapile benga (250 g) wabiliswa inkukhu ndayame yenkuku, isaladi yemifuno (100 g).
• Dinner: 150 iigram amazambane okubizwa, 80 iigrem itshizi, elomileyo lesonka isilayi, 200 ml ubisi.

ngosuku ezine

• Sasekuseni: lokuhlonipha 2 iglasi juice iapile.
• Sasemini: 200 g iziqhamo (ukhetho lakho), iqatha lenyama ndayame esiphekiweyo, 100 grams buckwheat, yaphekwa ngamanzi.
• Dinner: ubisi, irayisi isidudu emanzini (100 g.), Ilettuce kwakunye neetamati itswele.

yeentsuku ezintlanu

• Breakfast: iyogurt plain (100 g), i medium size eliorenji.
• Sasemini: ebilisiweyo iitapile (100 g), uPatty inyama, iglasi neti ngaphandle iswekile.
• Dinner: juice apile, iziqhamo, amaqunube.

ngosuku lwesithandathu

• Sasekuseni: ubisi kunye buckwheat isidudu phezu kwamanzi.
• Sasemini:-orenji, apile, nyama iphekiweyo, iitapile eziphekiweyo (150 g).
• Kuba isidlo: irayisi ebilisiweyo (100 g), isaladi yemifuno ngeoli kajongilanga.

ngosuku lwesixhenxe

• Breakfast: ubisi, buckwheat phezu kwamanzi.
• Dinner: iglasi ze orange juice, iitapile kuphekwa - 100 grams, apile umsobomvu.
• Isidlo sangokuhlwa: a isilayi sesonka irye, juice apile, chopha inyama, isaladi yemifuno.

amanzi magic

Nantsi enye into icebiso nje kakuhle ukuba unciphise umzimba: Thabatha ekhethekileyo nokusela umbuso. Makhe amanzi iya kuba sisiseko odla wakho weveki. Le emangalisayo, into zobugqi, ekunikelwe kuthi ngokwemvelo. Ngeli kugada umzimba iya kufuna ukuba bakhululwe ityhefu ezahlukeneyo. Usongela ukubonakala irhashalala, ukuziva ungenamandla, phantsi-iliso kubonakale izangqa ezimnyama. Kodwa ukuba usele amanzi amaninzi, oko kuya kunceda asihlambulule umzimba wakho ngaphandle ebangela iimpawu ezibuhlungu.

Isiphumo ebalulekileyo ngamanzi wonke ukunciphisa umzimba: Inceda ukubulala umphefumlo wakho. Ukuba uhleli ukutya, ngesiquphe uziva ulambile, buthathaka intando yakho, yaye uya uzive nesilingo onamandla izakunikezela kwaye kudla "ukususela kwasesiswini" - usele iglasi amanzi. Oku kuya kunceda ukuthintela ukuwa. Ingaba ukusela amanzi ashushu ebilisiweyo, kungcono ngaphezu kuyabuya yindlala.

On yintoni kufuneka ukuba okwexeshana phezulu

Usenokuba kumangaliswa kukufumanisa ukuba kwiveki ka ekutyeni kufuneka anikezele nje kuphela amanqatha, ukususela confectionery kunye yokubhaka neemveliso, kodwa iziqhamo ezininzi. Iibhanana, iidiliya, kwaye kwezinye iintlobo-apile sweet ziqulathe iswekile eninzi kakhulu, nto leyo kuphazamise ilahla ubunzima kunye nexesha esinayo - iintsuku 7 kuphela. Kwakhona kufuneka ukunikezela amashwamshwam zeziqhamo eyomileyo namandongomane. imihla ezomisiweyo, amakhiwane kunye nezo, Kakade ke, ukutya kakhulu kwaye usempilweni, kodwa abo bafuna ngokukhawuleza ubunzima bomzimba kunye ukuphupha nje malunga nendlela ukuncipha. Ukuphonononga bacetyiswa ukuba ukuphepha isicwangciso ezimbi kwakhona cocktails isiqhamo ezahlukeneyo, engcono amanzi asele iti eluhlaza.

Kwaye kufuneka bayeke ilele phezu kwesingqengqelo. Ngexesha kugcinwe ukutya engqongqo kwaye ndifuna kulala phantsi ukuphumla. Umzimba izama ukugcina amandla ethumela ukuba umthetho imiyalezo - hambisa ngaphantsi. Xa kungekho tyala anasiphulaphula "icebiso embi 'yakhe! Kunoko, zama soyise ngokwayo kwaye soyise ubuvila. Okunye kwenzeka umoya umthambo.

Indlela ukunciphisa umzimba ngaphandle itye?

Yitya nantoni kwaye bafumane ubunzima - yiloo iphupha abaninzi ... Kwaye ngenene, kukho abantu abasahlala ubomi: adle emininzi yaye ulawule ukuba ezicekethekileyo ngentonga. Oh ngoko amalungiselelo imizimba yazo. Kodwa ukuba athambekele ukuba utyebile, akubonakali ukuzama ukuxelisa Comrades ngentla.

Sekunjalo, ungenza ngaphandle itye. Kufuneka nje ukucwangcisa ngenyameko ekudleni kwakho mihla, ukubala kilojoules, uze wenze imidlalo yinxalenye yobomi babo. Ukuba ngaba ukulungele rhoqo ukuzeyisa, ngoko ke ukutya ukulahleka utyebe nokungafuneki.

Ngaba ukudla kunceda?

Singathanda ukuba baye bafunda ukunciphisa ngayo umzimba, kodwa ukuba ukunciphisa umzimba njani na iindleko, kubandakanywa impilo yabo. Ukuba ufuna ichume kangangeveki egameni kukutya, oku unguYe indlela engalunganga kwingxaki umzimba! Xa bazila ukudla, ukutya komzimba ukucola ukuya lonwabu, kwaye kunokwenzeka ukuba wakuba uqale ukutya kwakhona, asiyi kuba nako ukubuyela izinga edlulileyo nethe. Uyazi ukuba ngoncedo ukuzila ngokugqibeleleyo muscular ngayo? E. Emva kokukhululwa yindlala, abantu sebeqala ubunzima inzuzo. Kutheni kufuneka oko?

Injongo yethu - hayi ukuba isantya nethe, kunye vice versa - ukuba kukukhawulezisa oko kwii-odolo ezininzi ubukhulu. Sinako ukwenza oku ukudla elungiselelwe ngobungcali kunye umthambo. Ukuzila kucetyiswa ukuba ukuziqhelanisa kuphela iintsuku ezikhethekileyo ngokuzila, leyo kwenziwa kube kanye ngeveki. Ukuba nangoku uzimisele ukuhamba kokuzila ukudla ngeveki, kufuneka ufunde kuqala ithiyori Shelton ufunde incwadi ethi "ezile Impilo" kunye Brega "Ummangaliso yokuzila."

Musa singazithembi iintengiso

intengiso Ukuyo kakhulu ubhengeza ukuba yena uyakwazi ukuphulukana ngayo umzimba. Iipilisi zokunciphisa ukutya, elwe iti, ikofu eluhlaza, amaqunube goji, "nezompleyini Ulwelo" - ukuba nje angalufundiyo namhlanje ukuba abantu balahle fat kwemfuneko ngenxa engamaphepha, kakade. Asinakuqiniseka ukuba konke oku ukunceda, kodwa ukuthembela imimangaliso ayikho imfuneko. Kudla izithembiso ezilungileyo kunye nezithembiso - oku nje icebo zokwazisa, "chips", njengoko zidla ngokubizwa ngolo hlobo.

Amafoto ezilahlekileyo ubunzima phambi nasemva kokuba ukusetyenziswa kwezinye iindlela ezintsha-fangled, epapashwe kumajelo eendaba, kakhulu, kuba amaqhinga izibhengezo zentengiso. Kakade ke, ukongeza idayethi ukubandakanyeka umthambo rhoqo, kufuneka wenze umgudu, kodwa musa ukuba ixesha ingakumbi abafumana iipilisi kunye neziyobisi ibhengeziwe. Kodwa khumbula ukuba ufuna ukuncipha ngaphandle imithambo kwaye ukubonis ukutya - isekhona into kulwa ubuvila, bekungayi ebhedini okanye usofa.

uqeqesho izandi Iziqinisekiso

Kulungile, ngoku uyazi ukuba ulahlekelwe indlela ubunzima ukuzila ngeveki. Ukumelana isicwangciso ilungiselelwe iintsuku ezisixhenxe ungazaphuli, sinikela idayethi ukusebenzisa ukongeza ezinye iindlela umncedi. kusasa nangokuhlwa yoqeqesho eziviwayo Daily kuya kukunceda ukudala isimo sengqondo esifanelekileyo. Akukho okunzima ngayo. kufuneka ulale phantsi, phumla umzimba uphela nangengqondo ndithi kuni, ukuba nizele Wena nje, uziva okulungileyo, wena uzaliswe luvuyo ngenxa yokuba injongo ufumana yasondela. Funda iincwadi ekhethekileyo kwi-uqeqesho auto - oko kuya kukunceda.

Enye into elungileyo - Iziqinisekiso HIV. Bayakwazi athi imini yonke. Iziphakamiso kufuneka zingqale ecacileyo, umzekelo: "Yonke yesibini ngomzuzu Abukho Idizayini kwaye Idizayini Ukutya kum diki ngokupheleleyo mna ndonganyelwe imvakalelo kuhluthe ..." Ukuba ulawulo umsindo kufuneka abe yedwa kwaye anikezele ixesha elithile, ngoko akuyomfuneko nto utsho yengqondo nezingqiniso, ungakwenza oko naphi: emsebenzini, izithuthi zikawonke-wonke, ehamba njalo njalo ..

Yintoni elandelayo?

Sikholelwa ukuba balahle evekini ukususela kilograms ezimbalwa ngamanqatha. Kodwa yintoni na uceba ukwenza ke, xa iintsuku-7? Musa ukuzama ukwenza i "isisu iholide 'ukubhiyozela impumelelo yabo, besidla zonke iintlobo okukhona. Okunamafutha ngokukhawuleza ukubuyela. Iveki - eli lixesha elifutshane kakhulu, kodwa ukwenzela ukubethelela neziphumo ezizuzwe, kuthatha ixesha. Emva kokuba ukutya, zama ukubambelela kwizithintelo ezithile ekutyeni. Musa ukuvumela phezu kwedesika okunamafutha ukudla kwakho eziphakamileyo-osidingayo, uze uqiniseke ukuba baqhubeke ukuzibandakanya kwimidlalo kunye umthambo. Kungenjalo, emva komzuzwana ungaqalisa efuna indlela ukunciphisa umzimba kwiintsuku ezi-5 okanye 3 iintsuku. Zama ukunqanda ukuphindaphinda into eqhubekayo: ekutyeni - nokuzingxala ngokutya - isondlo.