Indlela yokulahlekelwa isisindo ngama-20 kg ngenyanga?

Abasetyhini abaninzi bafuna indlela yokulahlekelwa isisindo ngama-20 kg ngenyanga, kodwa kamnye waxwayisa ukuba oku akuyona into elula. Isiphumo sincike kakhulu kwisilinganiselo sokuqala, oko kukuthi, ukuba izikali zibonisa iikhilogram ezingama-65, emva kwenyanga aziyi kukwazi ukulahlekelwa iikhilogram ezifunayo, kodwa amantombazana anama-90 kg nangaphezulu angathembela kulo mphumo.

Ngokukhawuleza ndingalahlekelwa njani i-kg 20?

Ukucebisa ukunciphisa ubunzima, usebenzisa amacwecwe okanye nayiphi enye indlela engaqhelekanga, asiyi kuba, kuba ukususa iikhilogram ezingadingekanga kungonakalisa impilo yakho. Ukuze ufezekise injongo, kuya kufuneka usebenze kanzima, usebenze ngeendlela eziliqela ngokukhawuleza. Okokuqala, ukuze ulahlekelwe isisindo nge-20 kg ngenyanga, kufuneka ulandele ukutya, kuba umphumo uxhomekeke kuma-70%. Kubaluleke kakhulu umthwalo ngokomzimba, ngelixa ulungiselela ukuba inkundla iya kufuneka 'iqhube' ngaphandle kwamandla. Ukuze isikhumba singalahlekelwa yithoni yayo, kucetyiswa ukuba isebenzise iinkqubo zezonyiso, umzekelo, ukusilalisa kunye nokugqithisa.

Ukutya ngokukhawuleza (ngenyanga) ukulahlekelwa isisindo ngama-20 kg, kusekelwe kwimigaqo elandelayo:

1. Ukuzila ukutya akuvumelekile, ekubeni ukuyeka ukuzilalisa ixesha lokutya kunokunciphisa umzimba, kuphazamise imvelaphi ye-hormonal kunye ne-immunity. Ukongezelela, xa umzimba ungayitholi ukutya ixesha elide, nawaphi na ithuba elifanelekileyo, liqala ukuqokelela amafutha kwindawo.
2. Zama ukudla amacandelo amancinci, kuba umsebenzi ukwanelisa ukulamba, kwaye ungayifaki isisu. Ukongezelela, kuyafaneleka ukuba sicinge ukuba ukuxhamla kuvezwa emva kwexesha elithile emva kokutya, ngoko uhlafune ixesha elide kunokwenzeka. Ngethuba lokuqala kuya kuba nzima ukulungiswa kwakhona nokulamba kuya kuba sisityeleli esiqhelekileyo, kodwa emva kweentsuku ezimbalwa isisu siya kuncipha kwaye kuya kunelungelo kuye.
3. Ukubona kwisikali sakho singancinci iikhokiti ezingama-20 ngenyanga, upheke ngokuhlaziywa okukhulu kwefriji. Kubalulekile ukushiya ishukela kunye nemveliso apho, kwaye ngoko ke, zonke izitya zokutya, i-jams, i-pastries e-sweet, kunye ne-unsweetened kunye nombolo yintshaba inombolo 1. "Uluhlu olumnyama" lubandakanya ukutya okukhawulezayo, i-sauces esitolo, iimveliso ezigqityiweyo, izilwanyana zezilwanyana, iziyobisi ezinxilisayo kunye ne-carbonated drinks. Ngokuqhelekileyo, jonga ixabiso lekhalori kwilebula uze uthenge kuphela iimveliso.
4. Kwakhona kubalulekile ukusela amanzi amaninzi. Qala ekuseni yakho nge-1 st., Oko kuza kuqala isetabolism. Ngaphambi kokutya isigamu seyure, uphinde uphuze 1 tbsp. Oku kuya kukhohlisa indlala. Umgangatho wemihla ngemihla i-2 litres.
5. Ukwenza imenyu yakho, gcinani engqondweni ukuba kufuneka ibe nemifuno nemifuno, ekulungele ukutya. Ziqukethe iivithamini ezininzi kunye neemaminerali, kunye nefiber, ezenza ukuphucula inkqubo yokutya kwaye kukuvumela ukuba uzive ugcwele ixesha elide. Kubalulekile ukudla iiprotheyini, ezikuyo inyama yokutya, intlanzi, amaqanda kunye nemveliso yobisi enotyiweyo, kodwa kufuneka ibe yi-fat fat.

Ngoku kusebenza ngokomzimba. Yenza kathathu ngeveki, kungekho ngaphantsi ngokuchanekileyo, kodwa ukuba umnqweno namandla uvumelekile, ungongeza u qeqesho. Ungakhetha naluphi na ulwalathiso ngokwakho, kodwa ekulweni namafutha awona mayeza athatyathwa njengomqeqeshi we-cardio: ukuqhuba, ukuhamba ngebhayisikili, ukuxumla, ukubhukuda , njl. Enye into efanelekileyo yindlela yokuqeqesha kunye neesetyhula. Kwimeko yokuqala, wenza umsebenzi wokukhawuleza kunye nokunciphisa, kodwa okhetho lwesibini, kukhethwa ukuqeqeshwa okuhlanu, okufuneka kwenziwe kwintendelezo ngokukhawuleza kunye nokuphumla okufutshane. Konke oku kuya kuvumela umzimba ukuba utshise ioli.

Ukunciphisa ubunzima ngo-20 kg ngenyanga ngaphandle kokuphazamiseka, kucetyiswa ukuba wenze ishedyuli ecacileyo imihla ngemihla, apho uza kubhala ixesha lokuvusa, xa udinga ukutya uze uye kwindawo yokuzivocavoca. Uluhlu olunjalo luya kuba lukhuthazo oluhle lokungahambi.