Ukutya "20 kg iintsuku-20." Ukutya "20 kg kwiintsuku 20": nokubuyekezwa ukusebenza

Yintoni na inani eekhilogremu phezu yintoni ixesha elithile kunokwenziwa kwakhona inenekazi umntu noku okanye Chubby? Ababhali yokwahluka eziliqela enye yeenkqubo enzima yonikezelo ukuphikisana ukuba ngomonde ngokwaneleyo kunye nokuzimisela , uyakwazi balahle ye-20 kg iintsuku ezingama-20. Ukudla idla zenzelwe abantu BMI phezulu. Akuthandeki ukuba intombazana kunye ezilishumi ekhulwini umzimba zifumaneka umzimba ka-20 kg okunamafutha. Kodwa ke nenekazi, ogama ubunzima sele kudala upasisiwe 100 kg, okanye umntu, kakubi ukutya okunamafutha, ibhiya kunye neetships, baya kuba nako ukwenza kakuhle. "20 kg kwiintsuku ezingama-20" - ukutya umoya onamandla. ukuqala phi?

Ingaba kwanele ukutshintsha nje ukutya?

Ukususela eekhilogremu amabini utyebile, inxalenye yayo ngqo ubunzima ezityebileyo, kwaye abanye - ulwelo gelled ukumithisa njengento imfunxa, lupheliswe kuphela ngokusebenzisa umzimba ezintsonkothileyo. Ukutya "20 kg 'ukuba unciphise umzimba ngokukhawuleza nangempumelelo kunceda ukuba imo ngemini kuquka umthambo nokunyusa umsebenzi motor. Xa nokubuyekezwa, dieters ezininzi ukuba kuncitshiswa inani caloric, kodwa azayithobela lo mdlalo, kungekudala yayeka ukutya ezinqabileyo engaqhelekanga, becaphula yokuba akukho swi pfuna ukuba anobungozi. Yinto eyaziwayo ukuba abantu abane ubunzima ngakumbi ivame ukusebenza ubuncinane intshukumo, ngoxa bakhetha imidlalo esebenzayo ikhefu ngaphandle amavila.

Indlela ukuwina yokungasebenzi emzimbeni?

Ukuba umthambo obungabangeli mdla musa ukuba nemihlali - umdaniso. Nandipha ukuqubha - ubhalisele kwi echibini. Ungaphoswa ithuba ukuhamba siyeke ezimbalwa ukuthatha uhamba epakini okanye ipaka, kudlala phandle. Intshukumo akuyi kuphela qinisa termolipoliza inkqubo (ovuthayo amanqatha), kodwa kwakhona kukhawuleziswe nethe. Ngoko ke, oko kuyanceda ukuba wenze imisebenzi kwenkqubo excretory, likhulula umzimba ulwelo abangaphezu kwemfuneko kunye ityhefu. Ukongeza, ukuzilolonga rhoqo kuya kunceda ekuphuculeni impilo, siqinise ukhuseleko omzimba umzimba, ukuphucula ukubonakala ngeendleko yokuqeqesha izihlunu kunye nesikhumba ukuqinisa.

"20 kg kwiintsuku 20" - ukutya hayi amandla kwentliziyo

Xa umzimba ezintsonkothileyo, ukongeza umthambo rhoqo, into yesibini ibalulekileyo kuthathwa ezixhasayo, isimo sengqondo. Ilahla esikhulu ubunzima kwixesha elifutshane, ungafumana nje umzimba postroynevshee kunye utshintsho ngubo. Yomeleza inkuthazo okuyeka inkxaso, umzekelo, uhambo oluya elwandle, wena waphupha ngalo. Mhlawumbi wena nceda ukuthenga i gizmos asebenze. Kufuneka nje ukugqiba phulo ngempumelelo ilahleko ubunzima yokutyela, ndwendwela le Buffet kunye nezinye iziganeko, izilingo. ezilahliweyo ngenye ngokuphakamisa-20 kg e iintsuku ezingama-20, ukutya kunye nezinye izithintelo ziya kuba lilize. Ezi inkqubo yonikezelo tight bandiqumbise fast ukutyeba msinyane nje umntu eyeka ukuba ukukhumbula ulawulo - zidla ngaphantsi siyashukuma ngakumbi.

I ukhetho lokuqala ukudla uthembisa ukuba 'thabatha 15 kg kangangeeveki 3 "

Women ezithandwa kakhulu kwiveki ezintathu-yokudla. Ukunciphisa umzimba nge-15 kg iintsuku ezingama-20 - sisibonelelo ezilingayo, kodwa iingcali zisenamathandabuzo ye menu .Ngaphezu enjalo, musa ukuhlawula inkcitho zamandla komzimba. Oku, ngokoluvo lwabo, kungakhokelela ekubeni kukuqhawuka kunye esilandelayo "enyukliya" ubunzima inzuzo. ukutya Lev kwindlela yokutya bayangqinelana uluhlu mpilweni, ophezulu-osidingayo iswekile, ehla, iimveliso umgubo omhlophe (kuquka isonka kunye ipasta), itshokolethi kunye neelekese. Ukususela neziselo embi wachukumisa okumnandi neziselo, ibhiya kunye newayini. Yonke imihla, ababhali bacetyiswa ukuba ukuthatha anikezela ngezakhi okanye izakhiwo kwezimbiwa okhethekileyo. Menu ye ukudla yenzelwe ukuba ibe kwisithuba seentsuku ezimbini, ukuba mzuzu. Ezityiwa kwiintsuku zokuqala ezimbini ekubhobhozeni luquka: iperi rye thowusti, 200 ml juice tomato (kukhethwa fresh, kodwa hayi kwi zepakethe), kwakunye zobisi okanye iyogurt ukukhetha kuzo, kodwa hayi ngaphezulu kweelitha ezili-2 ngosuku. Menu, ngalinye iintsuku ezimbini kwiproteni siquka:

• enye rye thowusti kunye 0.5 h. l. ibhotolo kunye nemali efanayo ubusi kunye 150-200 ml zekofu kunye nobisi - sakusasa;
• umbulelo (rye), 200 ml umhluzi (inyama okanye intlanzi), 100 g intlanzi ebilisiweyo okanye inyama - emini;
• ubisi okanye iti (200 ml) ukuze 0.5 h. l. ubusi - ku izimuncumuncu yee-kusasa;
• isibini ebilisiweyo okanye amaqanda nzima-eluhlaza, inyama okanye intlanzi ebilisiweyo (100 g), 50 g sisi durum dibanisa 200 ml "zero" kefir - isidlo sangokuhlwa.

Le ilandelayo Kucetyiswa ukuba anamathele ukutya semifuno iintsuku ezimbini. Kwasekuseni sasemini, udle isiqhamo: isibini-apile okanye orenji isibini (optional). Le sasemini uvumelekile ukuba asebenzise kuphela isophu yemifuno kwakunye isaladi (ngaphandle neetapile). Kuba isidlo: isaladi entsha, iminqathe kunye beetroot, iti, no-200 ml umbulelo rye.

zokudla Modern phantsi kwizidlo olambileyo ukugxekwa. Balumkisa ukuba ukucola ukutya kwaye kukhokelela nokungoyiki xa imizimba yethu. Ngeli xesha, nawuphi osidingayo ababhalisele efakwe amanqatha ukugcina unikezelo amandla elizayo. Ngaphezu koko, izithintelo ezinjalo zingabanga ubuthathaka nokunganaki, nto leyo iba nefuthe elibi umnqweno ukudlala imidlalo - ubukhulu becala "Izitofu ngamanqatha" calories.

Xa nobukhulu le web ngokubanzi ihlabathi malunga ukudla reviews bamfumana akhabayo kunye navumelanayo. Yaneliseka ukunciphisa umzimba, abo wakwazi postroynet amanyathelo draconian ezinjalo, kodwa oko akuthethi ukuba ixesha lokuzimamela umonakalo owenzeke umzimba. ncomo ezimbi enxulumene ukungahoywa ukudla, okanye recovery elide emva impilo yakhe.

Ukhetho lwesibini - "yomxhesho oosomajukujuku"

Kuyinto akukho ngaphantsi eziqhelekileyo zokupheka ekhawulezayo nolusebenzayo umzimba. Kuba oosomajukujuku, inkqubo amandla awungeni ndawo, ngaphandle kokuba uthembisa ukuba "isithuba" iziphumo. Ukutya "20 kg kwiintsuku 20" ncomo ekunciphiseni I ndawonye ezahlukeneyo. Uninzi amantombazane adla olambileyo, unokukhawuleza ulusu kunye nezihlunu ngokwaneleyo ixesha elide (ukwahlulwa ezininzi in kwisiqingatha - 10 kg iintsuku ezili-10, ukuya kuma), kwakunye ukutyeba ngokukhawuleza emva kokugqitywa. Le menu ngemihla luquka umzimba:

• iyogurt unsweetened okanye ikofu (150-200 ml), kunye iqanda 1 (okroqiweyo, okanye uphekiwe "owomileyo") - ukuze sakusasa;
• chicken ebilisiweyo (100 okanye 150 g), 500 ml broth indebe ikofu (kefir) - sasemini;
• ukuba bakhethe: iyogurt zendalo, kefir (ezinomthamo ubuncinane amanqatha) okanye ikofu ngaphandle ubisi okanye iswekile - emva kwemini;
• "Zero" Cottage samasi - 150-200 grams

Nkqu kwe Vitamin nezimbiwa nezongezo kunye uphuza (iilitha ezi-2 zamanzi acocekileyo ngaphandle gas) ngeke sigqibe ukuswela kwezinto ezibalulekileyo. Ngaphezu koko, ababhali ukudla engqongqo enqanda msebenzi!

Umba wesithathu ukudla eqine

Menu kwenkqubo amandla zokudla akholiswe. Oku kuquka ukutya okusempilweni: iziqhamo eluhlaza kunye nemifuno (broccoli, ama-apile, ikhaphetshu, kwaneekomkomere, amabala), iitumato ebomvu, imidumba (iimbotyi kunye nee-ertyisi), iiprotheni ezikumgangatho ophezulu (chicken, amaqanda, iintlanzi zolwandle, ubisi kunye netshizi), complex carbohydrate (buckwheat, irayisi esimdaka oats). Njengoko kuphola, sincoma iti eluhlaza. reviews Negative zokudla ebizwa alternating izidlo ulahliwe (isidlo, isidlo sasemini okanye sakusasa), nto leyo ekhokelela ukuba linyuke kweenkqubo pathways, kunye nokusetyenziswa fructose apha ekutyeni. Kuba kanye njengokuba iswekile, lukwakhuthaza ukukhululwa kwencindi egazini, nto leyo abangaphangeliyo inkqubo elivuthayo ngamanqatha. Fructose, iingcali Siyaleza endaweni ubusi kunye nokutya - hayi ukuphoswa.

Indlela ukunciphisa-20 kg ngeentsuku-20?

Ukuba ubeka injongo ndahlukane obugqithisileyo neekhilogram-20, kubalulekile ukukhumbula ukuba kuyimfuneko kuba samaxesha ubuncinane 100 lamawaka kilocalories. Ukunciphisa ixabiso namandla ekutyeni ku-1000 kilojoules ngosuku, ungalindela ukuba unciphise umzimba kangaka akukho ngokukhawuleza ngaphezu kweenyanga ezi-3. kakuhle kangakanani ukutya "20 kg '? Menu, imithetho, iimpendulo zibonisa ezizinzileyo Ukwehla kobunzima lo gama kugcinwe impilo kunye neziphumo. Speed iindlela ezifanayo ilothe tight nokwaphulwa ukutya efanelekileyo, izihlunu unokukhawuleza nolusu, iimpawu ukuzolula kunye ukuvela onombilini nzima zicinezelwa (ngokudla).

Njani na?

Ukukhetha ukutya okunempilo ezivunywe zokudla (uluhlu olusisiseko inokufumaneka kwinguqulelo yokudla wesithathu) ye menu yakho. Bala calories nokunciphisa isixa yabo yemihla ngemihla iiyunithi ezingamakhulu-amawaka amahlanu. Ngaloo ndlela kwaqinisekiswa ukuba balahle 1-1.5 kg nganye ngeveki. Yitya kancinci qho kwiiyure 2-3. Sela amanzi acocekileyo ukuba iilitha ubuncinane 1.5-2 ngosuku. Oko agalelwe ityuwa lemon okanye yemixoxozi juice, mzuzu kunye iti eluhlaza unsweetened.

Ukuphucula ukusebenza ukudla okunjalo kunokuba umzimba nokuphakamisa: Ukunkcunkca kumqeqeshi okweqanda, ukukhwela ibhayisikile, ukuqubha, ukutsiba intambo, benyuka ngezinyuko. Ukuba izihlandlo ezi-5 okanye 6 ngeveki imizuzu eli-50-60 uqeqesho olunzulu nga phambili goca ngakumbi 1-1.5 kg. Izimvo le ntetho ukudla malunga impumelelo yayo, ukuphucula impilo nentlalo-ntle, imeko elungileyo eluswini, qinisa izihlunu, elinemveliso ukwehla kobunzima, kwakunye ulondolozo lwexesha elide kwiziphumo ezifunyenwe. Okunempilo Ukwehla kobunzima akakwazi akuqinisekisi-20 kg e iintsuku ezingama-20, kuba ukutya kufuneka elungeleleneyo kwaye ziqulathe zonke izondlo eziyimfuneko ebomini.

Futhi ekugcineni ...

Ukuthathela ingqalelo ukuba ukutya "20 kg kwiintsuku 20", le menu, iingenelo neengozi eli gunya, kuyimfuneko ukuba siqwalasele indlela ebekuya kuba ukuhamba kuyo. Rapid ilahleko lokulinganisa a ni ntshikilelo womelele umzimba. Wasabela Uyalwa kungaba ngokudla (uzinkcinkca ukutya oqhelekileyo) okanye ukuqokelelana loovimba qhinga kwamafutha kwimeko umnini kuya kufuneka ukuba unciphise umzimba kwakhona. A nematha, kwabamoyikayo - ukuba lifumana umzimba wethu ukuphendula ukutya eqine. Ngokwahlukileyo koko,, ngebhegi izidlo uphuphu luthoba naye phantsi kwaye ikhokelela disposal kwezinye nekhuselekileyo ubunzima obugqithisileyo.