Ekubeni ufunda le nqaku, mhlawumbi ufuna ukunciphisa umzimba. Nangona kunjalo, makhe sibone ukuba yintoni umahluko phakathi kweengcamango zokutshisa ioli kunye nokulahleka kwesisindo. Mhlawumbi ucinga (nokuba ubona xa uvale amehlo akho) ukuba unomlenze we-aspen, imilenze emincinci, imilenze e-elastic, yinto enye into ebenza ukuba bangaboni abantu ababajikelezile-ugcino lweoli apho bafihle khona.
Ngoko, ukulahlekelwa ubunzima kukuba, mhlawumbi, inkqubo xa uhleli kwisidlo, umzekelo, ukusuka kwibhakkwheat kunye ne-kefir. Unyamezele kwaye uhlupheke iintsuku eziyi-3-4, ngoko uqala ukuziva ugule, kwaye uqalekisa zonke "ezincinci" zeli hlabathi. Ekugqibeleni, emva kokuwa, wagijima kuyo yonke into ekhoyo kwaye awufumani kuphela oko uwisa, kodwa ezo iikhilogram ezazingekho ngaphambili. Kodwa ukutshisa i-fat is a good disposal and consciousness disposal of fat deposits under the skin. Ukutshisa ukusetyenziswa kweoli, kufuneka ufumane:
- u khuthazo;
- icebo (elibandakanya imisebenzi yomzimba kunye nesondlo);
- izakhono zokwenza imilinganiselo (izikali, imilinganiselo yeminxeba, imilenze, isikhumba).
Intshukumo mayibe neyinto ebalulekileyo kunye nexesha elide. Wena, umzekelo, unokuthi "u-podtravlivat" ndibeka umfanekiso weskrini sesinye sesithixo (umdlali we-actress, umdlali, njl. Ukujonga ulonwabo lomnye umntu, ufuna ukufumana elinye i-candy.
Isicwangciso siza kukuxelela indlela yokukhawulezisa ukutshisa kweoli, kuba kufuneka ubhale phantsi kuphela iinjongo kodwa uphumelele. Isicwangciso sakho kufuneka sigcine irekhodi yeekhalori, kunye nokutshisa kweoli, kufuneka kube yintsilelo ye-20%. Oko kukuthi, sidla i-20% ngaphantsi kweso sichitha. Siza kujongana nokutya ngokukodwa.
Ukunikezelwa kwamandla
Ukutya kuyingxenye yenkqubo yokutshisa iioli eziza kuyenza wena ekhaya. Okokuqala, asiyikuvumela ukuba imetabolism ityeke. Kule nto, ukutya okuxubekileyo kusetyenziswa - ukutya oku-6-7. Hlukanisa yonke into oyidlayo kwi-7, fumana iindawo eziqhelekileyo kunye nezincinci.
Okwesibini, ukutshisa amafutha (oko-ukuma) iprotheni iyimfuneko. Ukuba awuyikuyidla ngendlela elungileyo, umzimba wakho, ngokungabikho kweekhalori, uya kuqala ukukhupha iprotheni kwiimisipha. Kwaye ke ukutshisa kweoli kuya kuphazamiseka. Usuku ngalunye, udle i-4 g yeprotheni nganye ngeekhigram yokulinganisela, oku kusebenza kumadoda nabasetyhini. Ukutshiswa kwamafutha kumantombazana akufani kakhulu nomntu.
Umsebenzi wezobugcisa
Sidinga ukuqeqeshwa ekutshiseni kwamafutha. Ziquka ukuqeqeshwa kwe- cardio nokuqeqeshwa kwamandla. Ngomso kwisisu esingenalutho kufuneka ugijime imizuzu engama-30 okanye ngaphezulu, kwaye ngaphambi kokuba uqeqesho lube namandla, ugijime okanye ufikelele ngentambo. Umthwalo weCardio ungenziwa kunye namaxesha ama-3-4 ngosuku, ukuba unaloo thuba. Baya kunceda ukuphula yonke i-glycogen (kuwo amandla ahlehlisiwe) kwaye emva kokutshisa kwamafutha aqala.
Icandelo lokulinganisa - ligcinwe ngamanqanaba kunye neentimitha. Bhala zonke izikhombisi zakho kwi-notebook ngesicwangciso. Nangona kunjalo, musa ukwenza oku ngokuphindaphindiweyo ngaphezu kweyodwa ngemini, nokuba bhetele, kanye kanye ngeveki, ukuze ubone umphumo ngokucacileyo.
Sonke sinomdla kwinkqubo yokutshisa amafutha emzimbeni. Njengoko kuchaziwe ngentla, emzimbeni wamandla ugcinwe ngendlela ye-glycogen kwiimisipha kunye nesibindi. Kwimfuno yokuqala kwi-energy, ukucoca kwe-glycogen kuqala. I-Glycogen iya kudliwa ngexesha lokulala kunye phakathi kokutya
Siyathemba ukuba inkqubo yokutshisa i-fat is nowokuqondakala kakhulu kuwe kwaye uya kuba nako ukunika ixesha lakho indlela efanelekileyo yokukhupha amanqatha.