How kuderedza uremu zvinobudirira pamusha: chakavanzika wakakwana mufananidzo

How kuderedza uremu pamba zvinobudirira pasina uchimhanya pachako nenzara? nyaya iyi tichikufunga, yakaiswa rimwe. Zvisinei chechikadzi uye zera. Zvechokwadi, yokufutisa rinobatanidza zvakawanda matambudziko, kubva cheBP vadyi matambudziko uye anopera mwoyo. Chero dietitian achakuudza kuti kuderedza uremu unofanira kushandisa kuti muitiro kunonyanyisa nesimba. Chokwadi, Zvakanakisa, zvingava zvakakodzera kuona nyanzvi, kuti aongororwe maererano iyo chinhu munhu anogona kuitwa kuti vabudirire nhamba yakakwana. Asi chii kana yakadaro mukana kungotaura haako? Usaora mwoyo! Tichatevera kukuratidza sei kuderedza uremu pamba zvinobudirira uye inogara results.

Kuderedza uremu pamusha: Nhema kana Reality?

Uremu pamba - haasi ngano! Uyu mukana chaiye kuunza muviri wako chimiro. Uye zvinoita kuti vawane zvinoorora chaizvo zvabuda. Vaita chisarudzo: iwe uremu! - vazhinji vava kushandisa nzira iyi. Somuenzaniso, vanaamai vechiduku anonetsa kubuda mumba uye kusiya mwana ari kutarisirwa hama. Mumwe kubatikana kubasa uye ndaneta zvokuti nyore haagoni kuenda yokurovedza muviri kana kuti taronga. Chechitatu ndechokuti zvokutanga kutendera mari yekubhadhara mabasa nyanzvi: anodzidzisa uye dietician zvinoda basa "rakatenderera" Verengai.

Zvayakanakira musha uremu zviri pachena: mumwe murume ugoripira pachavo kuti pachishandiswa inokurukurwa zvikuru kwaari pachake. Uyewo, havafaniri kuchinja chaiyo. Kana paine chikonzero nyanzvi masaja - nyanzvi anganzi pamba kana kuti mukana kune nemhosva.

Chokwadi, pane dzimwe ichi slimming manyorerwo uye rimwe, divi kunaka. Chekutanga, zvakaoma chaizvo kutarisa imba yacho, ndiyo ngozi kuti andoedzwa chero zvokudya chigadzirwa kunorambidzwa kana kumbomira kudzidziswa. Chechipiri, kunyange zvazvo izvi zvakakwana bhajeti nzira, vachiri kuti mhararano panze Somuenzaniso, dumbbells, mavhidhiyo Chokwadi, uye zvichida ane muviri bhasikoro. Mukuwedzera, kwete chokwadi kuti dzimwe nhengo dzeimba vachaonga zvokudya zvokudya, saka kuti kubika zvishoma.

Terms pamba zvokudya

Kutaura sei kuderedza uremu pamba zvinobudirira (pasina kudzoka chazezesa makirogiramu), vanofanira kupa zvimwe zvayo mazano:

1) Imwa mvura yakawanda - kwakavakirwa mutemo uyu, chero zvokudya uye muviri gadziriro. Kunyange zvavo upenyu zano iri richiri kushanda. Mushure mvura rabvisa muviri, kunomutsa muviri. Mukuwedzera, girazi remvura, kushandiswa hafu yeawa pamberi kudya, achaita kuderedza yacho dose. Pane kudya kunobva aya: ". Kuderedza Uremu mumvura" It vaudzewo kugona kwaro. Zvinonzi aronga kunwa rimwe, vaviri uye vatatu mikombe mvura pamberi zvemangwanani, zvemasikati uye kwemanheru, ukuwo;

2) shuga uye furawa zvigadzirwa - rakarambidzwa. Chokwadi pane simba wedzerai hurongwa, umo zvinozipa anobvumirwa (somuenzaniso, "-60") kana kuti chakaita zvokugadzirwa sweeteners. Unofanira kusarudza zvavanoda, asi zvinokosha kuyeuka kuti muviri haadi kuti chandakukanganisira. Saka, zvinoda kwete inotapira chete mangwanani, uye Sevamiririri musamutsa chinhu utano hwakanaka. Kana uchinyatsoda zvechokwadi akomborera pachako - nani kudya michero yakaomeswa: apricots, vanorichekerera uye misi. Chokwadi, kana kusina nezvinotaurwa yasarudzwa zvitengeswa hurongwa;

3) vanachiremba vakawanda, nezvezvokudya munhu kuziva sei kuderedza uremu, Zvinokurudzirwa kuti kurega Anoviga. Kana kudya nyama, shiri kana hove, matsva miriwo, mugumisiro haangavi kutora refu;

4) pasina muviri kubatsira kuita hazvingaiti kuti vabudirire. mukadzi upi uyo akarasikirwa uremu pasina kudhayeta, anoti mugumisiro Proportional kuti mumuviri mutoro zvakananga. Kwete hazvo kuenda yokurovedza muviri (kunyange optional), unogona kutenga yakatarwa kurovedza uye tsika kumba. Kunyange basketball kana kusvetuka tambo achapa zvakanaka mugumisiro;

5) akanaka. Kurovedza Psychological kuchabatsira kuzorora, kwete kuisa pfungwa dambudziko yokufutisa, uye enda kurudyi kubvisa uye chinangwa. Kazhinji vaifanira pachavo kupa zvakakwana chimiro. Sezvaunoziva, pfungwa iri zvinhu, saka vaida zvichazadziswa. Kukurudzirana majini kunyange akwegura, umo kamwe nyore unogona kubatanidzwa, kana yakanaka rokwe, rwakazokura pakarepo zvishoma may;

6) ndisati ndarara - hapana zvokudya. Chokwadi, kudya uye zvokudya hurongwa vakasiyana, asi chakanaka hakusi kudya zvokudya maawa dzinenge 3-4 pamberi yokurara. Vanhu vazhinji vanoti kuti haufaniri kudya pashure maawa 18 kana 19. Kudivi rimwe, vari kurudyi, uye pamusoro mumwe, nekuti havasi vose warara maawa 21-22. Saka, zviri nani kutanga marongedzero yokupedzisira kudya maererano utongi hwake;

7) kamwe pavhiki unofanira kuronga mazuva kutsanya. Vanogona kuva kwakavakirwa chero monkey-zvokudya.

monodiets

Tiine sirogani: "Kuderedza Uremu ari Week" - ndivo vanonzi monkey-zvokudya. Nokuda kwe kwavari chete chezvinonhuwira zvinoguma mheni. Kashoma monodiet rine chero zvigadzirwa maviri (semuenzaniso, yogati uye Buckwheat). Sezvo hurongwa inoshandiswa mapuroteni zvokudya, bota, michero uye miriwo. Kuvhiringidzwa harisi chete kutsanya mugumisiro, asi kubvisa pamuviri. Pakazosvika nhamba zvataidya zvigadzirwa "Kuderedza Uremu ari Week" vari akakamurwa marudzi anotevera:

• "Pakati Nepakati". Varumbidzwa kunwa mishonga maviri: yogati uye namatamba (zuva unogona kunwa 1.5 litres kuderedzwa mafuta yogati, uye kudya paundi maapuro), yogati uye wemagaka, mupunga, uye namatamba (girazi akabika zviyo pasina munyu, uyewo vakasarudza 2 maapuro pazuva) . Pane zvakawanda zvingaitwa. Kwevhiki, paavhareji, unogona kurasikirwa 5-6 makirogiramu;
• "Fast". Nokuda kuti chikamu chimwe chete rinoshandiswa (somunhu mutemo, chigadzirwa ichi chine anononoka makabhohaidhiretsi) iri Kutamiswa zvakaoma chaizvo. Unogona pachigaro hapana kupfuura mazuva mashanu.

Rakajairika kutsanya monodienty:

• Buckwheat (steamed girazi ezviyo pazuva);
• kefir (akabvumira 2 chete marita ose skim yogati);
• Hove (akabvumira hove chero vakabika pasina mafuta);
• visi (dzemaitirwe riri sezvinotevera: 1 kg kubva visi pa 10 makirogiramu muviri uremu).

Chero monkey-zvokudya - yakawanda mupfungwa kuti muviri. Kune zvakaipa fated Madzimabo harizodzoki pakarepo, unofanira kuomerera mbudo kubva zvokudya, t. E. To kuwedzera rimwe chigadzirwa zuva nezuva. Sezvingatarisirwa, izvi hazvifaniri zvakakanyiwa namafuta matapiri kana mafuta nyama. Zviri nani kupa kupfuura miriwo uye michero, kuderedzwa mafuta bota iri mvura, zvakadai oatmeal.

Short kudya

Sei nokukurumidza uremu kana kudyiwa kwevhiki imwe kana mbiri zvigadzirwa havana masimba zvakakwana? Unogona kuedza kudya kunobva yakaderera-mafuta zvokudya zvinovaka muviri. Ngationgororei inonyatsobudirira uye zvikuru nyore transportable:

1) "kufarira kudya." Zvichienderana nezuva alternation mishonga. Kutevedzana vanotyora wairambidza. Last vhiki (7th zuva - kunze). Pazuva rokutanga zvakafanira kushandisa chero mvura (dzinongoitika, unsweetened) tii, mukaka, yogati, soups (nyama uye miriwo), kofi. Pazuva rechipiri vanofanira kudya miriwo chero chimiro uye mari (nani, Chokwadi, mbishi). Kunyanya zvatinofarira unopiwa kune makabheji. Pazuva rokutanga yokunwa akadzokorora rechitatu. On wechina adye michero, Citrus michero nani. Nezuva rechishanu - chero puroteni: vakabika pasina mafuta nyama, hove uye shiri, nechizi, bani yogati, uye zvichingodaro. Pazuva rechitanhatu zvakare kudya mvura nezuva rechinomwe - kubva zvokudya. Akabvumira yakabikwa mazai, yakaderera-mafuta soups, nomukaka zvigadzirwa, nechipiriso pamusoro pemvura, muriwo nemichero. Kana vose vakachengeta zvakanaka, unogona kurasikirwa kusvika 7 makirogiramu;

2) Imwe zvakafanana kudya - "6 petals." Chakasimudzira kuva yezvokudya kubva Sweden. Pano kusimbisa harisi chete "unyengeri" muviri mapuroteni uye carbohydrate mazuva (inobvuma zvokudya zvakanaka akashivirira), asi pamusoro mupfungwa chinoumba. Zvakakodzera rupedze ruva petals musi 6 zvigadzirwa vakanga akasaina uye kuverengwa mazuva. Kutora shizha reruva kubudikidza shizha reruva, mumwe anova pedyo kubaya, prides pachake - rimwe zuva pasina kukundikana shure;

3) "zvokudya Japanese" akaratidzawo dzakakwirira kunyatsoshanda. Hazvina kuoma kunzwisisa. Saka, zuva apere chero kwehove, nyama, mazai hunovira, michero uye miriwo, zvokunwa tii kana kofi. The Muterere iri zvakasiyana-siyana zvikuru uye akanaka nenzira inogona nyore peta kusvika 16 makirogiramu;

4) The dzakakurumbira chaizvo "Kudya Larisa Dolina". Chinhu chikuru mairi - kudya pane imwe nguva iri zuva kunwa 500 magiramu kuderedzwa mafuta yogati. Nerimwe zuva monkey-kudya: akabika mbatatisi, koteji chizi, muchero, huku, chicherwa mvura - Ndiwo zvinoumba zvokudya rimwe zuva.

Power hurongwa: chii?

Kana mukakumbira mubvunzo: sei zvinobudirira uremu nokuda makirogiramu 20 kana kupfuura - mhinduro iri pachena - kusarudza vakazvimisira Mishonga chikafu hurongwa. On nomumwe wavo akateya makore, dietitian, uremu muitiro achaenda zvishoma nezvishoma, kwete nehasha. Kana mukachengeta kudya kwakadaro dzose nguva, uremu vachadzoka kwomuzvarirwo zvishoma, uye harizodzoki.

All hurongwa Makavakwa kuti mitemo vamwe uye nenheyo. Kumwe vakabvumira chete mapuroteni zvokudya, apo munhu yoga zvokudya kana kudya mbishi muriwo.

Panyaya rwevanhu zvinhu, kushandisa mvura zvinotarisirwa akawanda (kazhinji kufanana vari kudya "Kuderedza Uremu mumvura"), vakaomerwa shuga, furawa zvigadzirwa, ushandiswe madikanwa muviri uye yokuwedzera ezvinhu: scrubs, muviri Achiputira uye kukwizwa.

Saka, simba wedzerai gadziriro - munhu wose-siyana zviyero. Funga wake kudya zvakaipa chaizvo. Naizvozvo, maitiro ichi kudya anova nzira youpenyu. Ngationgororei kupfuura mukurumbira Mishonga chikafu hurongwa zvichakubatsira kuderedza uremu pamba zvinobudirira, uye kubatana kuva nemararamiro ane utano.

"Kubvisa 60"

Catherine Mirimanova akarasikirwa uremu pasina kudhayeta pa 60 makirogiramu, chiri chinhu uye ndiye munyori chete zita nesimba nzira, riri sezvinotevera.

Mumwe kudya anotora nzvimbo maererano nemimwe mitemo. Mangwanani (chero kuti unouya kusvikira mazuva 12), unogona kushandisa chinhu, kunyange inonaka "wakarambidzwa" zvokudya. Patafura inofanira kuva yoga chikafu ndiro mazano nyama uye mamwe mapurotini hazvigoni hwakakanyiwa matapiri kana Pasta. Somuenzaniso, kana mumuto iri yakabikwa nyama muto, ipapo tucked nayo pasina Pasta uye matapiri. Pamabiko chete (izvo zvinofanira kuitika hapana paya pane 18:00), pane nzira dzakawanda kuti haagoni kuva chinotsiva. Somuenzaniso, chizi, mukaka uye rye crisps kana chete nyama (huku, hove).

Mirimanova chinokurudzira kushandiswa scrubs, kuita muviri. Izvi simba Hurongwa aigona kuva nzira youpenyu, vachatevera mufananidzo mune ramangwana pasina kudikanwa zvokudya.

Meals Dyukanu

Ducane Kudya zvinoreva nhamba kuderedzwa carbohydrate kana carbohydrate-akasununguka. Kunenge kuti ifarirwe zvose vanoda nyama, chizi uye zvimwe zvigadzirwa zvakafanana. Vazhinji vanokoshesa yayo kakawanda uye kusachinja-chinja.

All zvokudya nguva rakakamurwa muzvikamu akawanda. Rokutanga "kurwisa", nechinangwa kukurumidza kurasikirwa mamwe kilos. Izvi zvinoitika nokuda kudya mapuroteni zvokudya chete. Next ( "rwendo" kana "interlace") riri kushanda zvakaoma kuuya pedyo yakanaka uremu. Pangava kushandiswa shoma makabhohaidhiretsi. A inokosha chaizvo mudariro - the "Kuda kutamba" - iye haazobvumiri kudzoka yakarasika kilos. Uye ipapo - "Kudzikamiswa" - maererano nenhungamiro Danho iri Dr. Ducane uye inopa kudya upenyu.

Kuwedzera mvura, zvakakodzera kudya O bran, izvo zvichakubatsira kuti zvomudumbu turakiti kutsungirira nokuwanda mapuroteni. Ducane inokupai kushandisa shuga Sevamiririri. Iyewo nokudzorwa fanira kurovedza muviri panguva ose kubva maminitsi 20 kusvika 30 pazuva.

kudya Protasov

Chimwe Hurongwa kuchabatsira sei nokukurumidza uremu uye kuchenesa muviri slagging - System Kim Protasov. Chakavanzika chacho nyore: kudya chete mbishi miriwo. Zvinonzi kwakabvumirawo kushandiswa nomukaka zvigadzirwa, 3 girini Apple uye 1 yakabikwa zai rimwe zuva. Chinhu chikuru pano - kuomerera kukura nokuti ose 70 muzana nemiriwo kuparadzwa 30 muzana mapuroteni. Pashure pevhiki mbiri, chakaunzwa zvokudya nyama, huku uye hove.

The Hurongwa rakagadzirirwa mazuva 35 (4 mavhiki), pashure zvavakabvumirana enderana goho pamwe kuwedzera chigadzirwa mumwe pavhiki, kunyanya miriwo mafuta (nzungu uye miriwo nemafuta).

Nutritional zvokuwedzera uremu

Pari, rinopa zvivako kubatsira kuderedza uremu kubva mafuta wokupisira tea kofi rose zvivako uye mafuta blockers zhinji.

Unofanira kuvabata nokungwarira, havashushi izvozvo, zvimwe unogona kukanganisa nyore utano. Uyezve, zvinofanira kucherechedzwa kuti chero kudya uye zvokudya gadziriro anofanira kutora multivitamin zvivako kutsigira muviri iro shanduko chero iri senguva zvokudya zvinodyiwa muoti - yakawanda mupfungwa.

Chinonyanya benign zvigadzirwa ane dzinongoitika mafuta wokupisira matanho:

• Ginger;
• hanyanisi negariki;
• Citrus (bhuratifuru zvakanaka);
• chihenge;
• girini tii.

basa Physical pamusha

Chero kudya kunosanganisira kurovedza muviri. Kana kuteerera muviri uremu, asi zviri sagging uye dzakashata. Kuti sungisa ganda uye kuguma tsandanyama matauriro, hazvina zvakakodzera kuenda yokurovedza muviri. Unogona kuita kumba. We nyora kupfuura inokwanisika nzira kurovedza muviri:

1) kufamba. Zvakakosha kufamba nenzira kumbonyanya nokukurumidza kumhanya kanenge 25-30 maminitsi pazuva. Unogona kushandisa michina, akadai Nordic kufamba matanda;

2) achisvetukasvetuka tambo. maminitsi achisvetukasvetuka 15 kuchabatsira kuunza tsandanyama inzwi richinjwe uye kubvisa zvakawandisa macalorie; 3) mhete, kana hula-hoop. Kuku- vaya kunetseka zvakanyanya mafuta muchiuno;

4) basketball. Ko chete uremu asiwo nomuimbirwo mu raitevera;

5) yoga, kana Bodyflex - iri kunyanya risingadhuri nzira kuti achaisa kuitira kwete chete mufananidzo, asiwo yomukati nyika.

mamwe maitiro

Kurwira ganda akanaka panguva kudya - hazvina chete muviri, asi ose runako mishonga. Hapana chakavanzika kuti kana iwe uremu huru uremu, dambudziko kunogona kuitika zvakadai ndichisveerera kana sagging ganda. Batsirai kudzivisa matambudziko akadaro maitiro anotevera:

1) "hudey achishandisa pasoda." Bath pamwe chigadzirwa ichi inoshanda chaizvo uye akakurumbira. Huri muna mushaba zvinhu anobatsira excrete mvura, "vakapararira" muviri. Yambiro! In nzira vane contra-zvairatidza: oncology, BP, pamuviri;

2) Achiputira. Kwavari kukodzera zvatinosiita chikafu firimu. Mumuviri inogona kushandiswa chaiwo maturusi uye dzinongoitika uchi, miriwo mafuta uye zvinokosha anonhuwirira, nevhu, etc.

3) scrubs. Kuwedzera maindasitiri, inoshanda chaizvo kwesha pahwaro zvevhu kofi: chigadzirwa ichi anokwanisa simba kwemasayendisiti ari subcutaneous rukoko kuti sungisa ganda, kuti ape izwi;

4) mumakenduru. Abudirire pane tatamuka inoratidza ruomba pamwe Amai. Kubika nyore chaizvo: mudende kufarira muviri ruomba kukurumidza chimedu chigadzirwa ichi zvinokosha;

5) kukwizwa. Zvichida ichi ndicho inonyatsobudirira zvinoreva kuti tikurire sagging ganda uye cellulite. Kunyanya kana uchida kuwana zvibereko nokukurumidza sezvinobvira.