Michael Ginsburg kunye indlela komzimba elifanelekileyo lakhe

Ukunqulwa indlela yokuphila esempilweni kunye umzimba slim kutshanje ukuze ukhula ukuba amanani abo bazama ukugcina iliso amantombazana aselula kuphela, kodwa abantu bayo yonke iminyaka yobudala kunye nesini. Kuba ekhuselekileyo nolusebenzayo Ukwehla kobunzima uMikhail Ginzburg iye yaphuhliswa kwaye yavavanyelwa indlela yakhe, nto leyo kunciphisa ubunzima ngaphandle nobungozi kwimpilo. Olu phuhliso ngokuba "Le program Ubunzima-ilahleko efanelekileyo," okanye ukutya uyibona.

Isiseko yokudla

Ukucutha ngenzuzo fat - ulawulo oluphambili, ngokusekelwe awayidalayo ukutya Michael Ginsburg. "Le nenkqubo yokwehla emzimbeni efanelekileyo" kukutshintsha ukutya, nditsho ngaphandle ukwanda okubonakalayo umsebenzi kukhokelela ngokuthe ngcembe umzimba. It yenzelwe ukusetyenziswa ixesha elide, ngoko ke, nangona isithintelo kwamafutha ekutyeni, abakwazi ukuba ngaphandle ngokupheleleyo, kuba ngaphandle kwazo ngeke ibe exchange epheleleyo ngezinto emzimbeni. Kwakhona amafutha kuyanceda ukufunxa ezininzi iivithamini ukulawula ukutya.

Enye imfuneko ukwenza enye, asingoweemini ezimbini ngokuzila veki nganye. Ngexesha la maxesha, musa bangawutyesheli ngokupheleleyo amandla, kwaye kufuneka uye imifuno ekukhanyeni, iziqhamo kunye nokutya protein. Noko ke, ukuza oku kufuneka ngcembe, kulandela ezinye imithetho, leyo Ginsburg uMikhail Moiseevich yaye usekela nendlela yayo. Nawe Kwakhona ayinako ukubamba ngaphezu kweentsuku ezimbini obhobhozayo, ngenxa yokuba umzimba abaguli ukunqongophala kokutya, iivithamini kunye neeminerali.

Amanqanaba botshintsho yonikezelo

Ukulungiselela ukuncitshiswa esebenzayo ngokuthe ngcembe ubunzima bomzimba uMikhail Ginzburg liqulunqe la manyathelo alandelayo kwindlela yayo, ukugcinwa leyo eza kuhambela phambili isondlo lomzimba, ngaphandle kokuphazamisa:

• Inyathelo lokuqala - ukufunda theory.
• Inqanaba lesibini - lenguqu ukuya ukutya ephantsi-amafutha (ixesha kwinyanga 1).
• Inyathelo lesithathu - le kuqheleke ebuthongweni (ubuthongo elithozamisayo - nomncedisi kakhulu ekunciphiseni umzimba).
• Izithintelo Ixesha kunye ekunciphiseni ezongezelelweyo esebenzayo - intshayelelo ukothula imihla.
• Xa uqeqeshelwa ukuba yokudla ephantsi-fat kuqheleke ubunzima bomzimba.

Kuba ekhuselekileyo Ukwehla kobunzima ngexesha sicatshulwa ezi zigaba abakwazi Khawulezisa ngokukhawuleza ugqithele kwixesha elilandelayo. ixesha lokuqhubekeka inqwanqwa ngalinye esokuba ngamnye, njengoko aluvumelekanga kwinguqu esa ibakala lesibini, ukuba umzimba kodwa baqhele lusidla inyathelo lokuqala - libonisa kwincwadi yakhe Michael Ginsburg. "Le nenkqubo yokwehla emzimbeni efanelekileyo" kujongwe ukuba isantya ukwehla kobunzima, kuphela kulo mzekelo akuyi kwenzeka ngokubuya yayo, kunye namayeza ehlabathini lonke malunga nokukhawulezisa elivuthayo ngamanqatha. Oku kungenxa yokuba kukho ilahleko ubunzima kaxakeka umzimba uphantsi eninzi uxinezeleko, yaye emva kuqheleke amandla uzama ukwenza oovimba. Kule mo, kwaye kukho olungalawulwayo ukutyeba, ngakumbi kunokuba kwakunjalo phambi kokuba umzimba. Ngoko ke kubaluleke kakhulu ukuba ukuthobela yonke ngokoMthetho lenguqu ukuya kwinqanaba elilandelayo.

Ukulala kunye nomthwalo ezongezelelweyo

Ezongezelelweyo umncedisi Ginsburg ubunzima bomzimba ukuzinza uMikhail Moiseevich yabela ulale ngokwaneleyo kunye nomsebenzi umzimba. Kaloku, kunye lokuqhutywa yokuphila esebenzayo icacile - calories abaninzi bachitha, ilahleko eziphumelelayo ngakumbi. Nangona apha, Michael Ginsburg elwe iimbalasane njani kwimeko yesiqhelo, kwaye umthambo ngokugqithisileyo akukho ndlela esebenzayo ukuphumeza iinjongo zabo. Ebudeni ukuzilolonga, kubalulekile ukuba ibeke esweni imo yempilo, zokuphefumla ukubetha. ngamandla umthwalo kukhethiwe ngobunye ukuba amaza kwamaza kuluhlu 110-120 ibetha ngomzuzu, nokuphefumla simahla yaye agudileyo, ke umzimba uzive ukudinwa. Isalathi omhle uqeqesho esinyuliweyo ngokufanelekileyo - ukukwazi ukugcina incoko ekhululekile ngexesha umthambo.

Ngokumalunga ifuthe lala ubunzima izazinzulu oluntu ubunzima ukulahleka endle, izifundo ezininzi zaye zenziwa kwaye abonisa iziphumo emangalisayo - yonke into ilingana, ifuthe ilahleko ubunzima nokungabikho kwalo ukudayela kwakhona yaba ephawuleka kakhulu abantu abaye baba ubuthongo ngokupheleleyo kuyoluka. Ngokwahlukileyo koko, ukungabikho esi sifo kukhokelela kukuzingxala umsebenzi umzimba, yaye ngenxa yoko - inzuzo weight.

Ixesha ilahleko ubunzima ifanelekileyo

kufuneka ungabi ngaphantsi kweenyanga ezintathu Ikhosi jikelele lenguqu ukuya ukutya ephantsi-amanqatha, kwixesha olunzulu Ukwehla kobunzima kunye kuqheleke ubunzima bomzimba. Ngokubanzi, ingqikelelo yexesha isicelo yokudla efanelekileyo uMikhail Ginzburg a azivelele, ekubeni wonke umzimba yahlukile, kwaye zinakho amanyathelo elwe zonke ehlukene kakhulu. Umthetho eziphambili - musa ukuwela ngokusebenzisa amanqanaba, okanye ukunciphisa ukuba umzimba kodwa ilungele kuyo.

Khetha ixesha lasekunene ekuqaleni kwinyathelo elilandelayo kunokuba ngenyameko ukumamela umzimba wakho - amandla kwesi sigaba sele lijongise eziqhelekileyo, akukho umnqweno "kuyaphula," kunye umthambo fun. Ukuba ezi parameters ziyafikeleleka - lixesha ukuhamba phambili.

Imowdi amandla okuyona inyathelo

Low inyathelo amanqatha umda yokusebenzisa kudliwe okunamafutha, amafutha kunye oyile. Kukhethwa inikwa ndayame neentlobo intlanzi, inyama. Uyacetyiswa ukuba usebenzise iimveliso eziqulathe carbohydrate complex - okuziinkozo, ipasta, kunye neemveliso zobisi. Qiniseka ukusebenzisa iziqhamo kunye nemifuno. Ngaba lamadlelo eli nyathelo kunye neelekese - kodwa kungcono ukusebenzisa iintlobo zazo ephantsi-amanqatha - iilekese, jellies, ezithsayo. Kutya - amaxesha ubuncinane kane ngemini.

Inyathelo ukulahleka ubunzima esebenzayo kubandakanya isithintelo olongezelelweyo carbohydrate kunye neelekese ngaphandle kwaphela. Lo mxube yaziswa kwi menu ye nonfat samasi Ikhotheji kunye iziqhamo, ekufuneka ugqibele ngosuku ngalunye. Yokudla imihla kuquka iziqhamo kunye nemifuno kwiinguqulelo zabo ezahlukeneyo, nyama iphekiweyo, intlanzi.

Inyathelo yokwazisa iintsuku nokuzila icebisa ukubuyela kwizidlo ephantsi-manqatha phezu inyathelo lokuqala, kodwa kunye nokuqaliswa kwezithintelo ngokwaneleyo kakhulu kwi iintsuku ezimbini ngeveki. Ngexesha la maxesha, kufuneka kusetyenziswe umxube itshizi kunye neziqhamo, imifuno ekrwada kunye ayo. Unako ukusela iti okanye ikofu (akukho iswekile) kulo naliphi na inani.

Ke okona kubalulekileyo, uthi Michael Ginsburg - umzimba kufuneka va nobunzima - ihlala isebenza, ukucinga ecacileyo kunye nomnqweno bunjani ubunzima umzimba shwaka! Ukuba ukuthobela le miqathango, kuyafuneka ukuba babhekise usukelo olusengqiqweni, niqonde ukuba alahlekelwe wayedla-10 ngenyanga, Musani ukubaphatha kakubi kwimpilo, akunakwenzeka, kodwa ubunzima ilahleko ngokuthe ngcembe ka 3-4 kg - kakhulu japan ukuzuzeka.

Ngubani na isicelo ukubetha yokudla?

Ekubeni Mihaila Ginzburga nekopa ukunika izithintelo kakhulu kwi ekutyeni, ukulahleka kobunzima ngale ndlela ifumaneka uluhlu olubanzi kakhulu abantu. Ngoko ke, aba Izimo ukuba ukusetyenziswa kwayo ekhulelwe okanye emabeleni-lwebele. ubuchule elwe Soft nedayethi, nolwenzelwa ngokupheleleyo imfuneko komzimba ukuze izondlo, ukuphucula kuphela well-being silale ezi ndidi yabafazi.

Noko ke, phezu kwazo zonke iingenelo yale ndlela ilahleko lokulinganisa akunqwenelekile ngaphandle kokuthetha kunye neengcali ukuba baqale ukudla ngalo ndlela abantu abaphethwe zizifo ze phecana zesisu, okanye ube nezidlo ukutya. Ngoko ke, ukuqala ukunciphisa ubunzima bomzimba ngale ndlela, kufuneka ukuba ahlole therapist kunye nutritionist.