Kukhangeleka ukuba ngegama elihle kangaka lokuva, ukutya kukuklanyelwe ukugcina izigidi zabasetyhini ukuba zingaphezu komzimba. Hayi, akusiyo yonke into elula, kwaye ukulahleka kwemaviki kwiveki akuzange kwenzeke nabani na. Ngaloo nto, imenyu yokutya oyithandayo iyabonakala ingakumbi kunokunye ukutya okuthandwayo, kungenxa yoko ithemba.
Imigaqo yokutya
Kuthetha malunga nokuthandwa kweentsuku ezi-7. Nsuku zonke luhlobo lwe-mono-yokutya, usuku lwesixhenxe luphuma endleleni yokutya. Ukusuka kutshintsho kulolu hlobo lokutya, kufuneka ukhawuleze ukulahla abo banesifo naziphi na izifo zendlela yokugaya inyama, izintso, isibindi, intliziyo kunye nokutya okudliwayo.
Usuku 1
Umhla wokuqala usela. Ukutya ukutya okuthandayo, njengoko kulula ukuqikelela, kuya kuphelelwa ekutya kokutya. Ukuziqhelanisa kubonisa ukuba umntu unokusela malunga ne-1200 kcal ngosuku. Uyacetyiswa ukuba uphuze amanzi, atsha, i-kefir, itiye, ikhofi, ubisi. Into ephambili kukugwema ukongeza ushukela nobusi ukuze uphuze.
Nangona ulawula ukusela "yonke imihla, usuku lokusela luxinzelelo olukhulu lomzimba, kuba luphikisiwe isithethe, ukutya okuqinileyo.
Ngosuku lokuqala lokutya kwakho okuthandwayo kukumangaliswa kukumangalisa - kancinci 1-2 kg kwisikali. Iphefumlela kwaye inike amandla okuphila ngosuku olulandelayo lwesondlo, kodwa ke, i-plummet yakho iyinxalenye ye-intercellular fluid.
Usuku 2
Usuku lwesibini lokutya ozithandayo ukulahleka kwesisindo ngumhla wemifuno. Kufuneka udle iintlobo ezahlukeneyo zee saladi ama-4-5 amaxesha ngosuku, kunye neoli enkulu imihla ngemihla yongezwa kwimifuno - i-2 tablespoons.
Umsebenzi ngamnye kufuneka aqikelele ngaphaya kwama-300 g, ngoko umxholo we-caloric wendlela yokutya awuyi kudlula i-kcal kcal.
Usuku 3
Olunye usuku lokusela. Yonke imigaqo iyaqhubeka isebenza, njengosuku lokuqala lokutya. Enyanisweni, ukuba akukho namandla kuwo onke, kuvunyelwe ukuba wonge ngisho neeprotheyini zentsholongwane yomlomo wesibeleko.
Usuku 4
Usuku lwesine lokutya okuthandayo ngeveki sisiqhamo. Akubalulekanga kakhulu ukuba zeziphi iziqhamo oza kuzidla, okubaluleke kakhulu, yenza njalo iiyure eziyi-2-3. Ngomhla uya kudla u-3 kg wezityalo.
Usuku 5
Ekugqibeleni, usuku lweprotheni. Kuya kubonakala ngathi unonondlo, kuba ngosuku kufuneka udle ama-5 asetyenziso lwe-protein foods. Kungcono ukhethe inyama, intlanzi, ivenkile zasemanzini, inkukhu, amaqanda. Ungakwazi kwakhona ukulungiselela ukulayishwa kweproteyini kunye nemveliso yobisi, nangona ngelo xesha, uya kuba nenzuzo encinci yesisindo - iimveliso zobisi zinomhlaba wokugcina umbane emzimbeni.
Usuku 6
Olunye usuku lokusela.
Usuku 7
Phuma ekudleni-ukutya okuninzi okanye ngaphantsi kokutya. Imenyu yokutya okuthandayo yile iveki ilandelayo:
- isidlo sasekuseni - amaqanda ama-2 abilisiwe;
- i-snack-1 izithelo;
- isidlo - umhluzi;
- i-snack-1 izithelo;
- isidlo - isaladi yemifuno ngeoli yeoli.
Ukuzilolonga ngokomzimba ngexesha lokuthandayo
Ngeentsuku zokusela, nayiphi na ingcinezelo yenyama iyaphikisana. Kukho nawuphi na uqeqesho olufanele lukhutshwe ngokungqongqo. Ngaphezu koko, ukuhamba kunye nokwenza umsebenzi wendlu kuya kuba nzima kwaye kunzima. Kwiintsuku zokusela zidla ngokubakho ukutyhafazeka, iintloko kunye nokuphelelwa amandla.
Kwiimifuno, iintsuku zentsuku kufuneka wenze i- cardio ye -intensity kakhulu. Ungathatha indawo ye-cardio ngokuhamba, ukudansa, i-yoga, i-pilates.
Ngosuku lweprotheyini, unako ukwenza
Emva kokutya
Ngexesha leveki yonke yokutya, ukulahlekelwa kwamafutha kuwo wonke ubuncinane kwi-mass will be 1-2% kuphela. Ngokukodwa, i-intercellular fluid ishiya, kwaye, alas, ubukhulu bomzimba. Ngoko ke, ukuze singabuyeli ngokukhawuleza, sifanele sizame ukuqhubeka nokutya, siphuze malunga nama-2 ilitha amanzi ngosuku, tshintshela ekudleni okuphantsi kwamafutha.
Ukongezelela, kufuneka uqaphele ukungena kwiprotheni - kwinyanga yokuqala emva kokutya, umgangatho weprotheni wemihla ngemihla kufuneka ube malunga no-1.5 g / kg ubunzima bomzimba.