Nzira yekurasikirwa kwekukura kwemazivi inozivikanwa kwenguva refu: kudya + mitambo. Iwe haugoni kuwana mufananidzo wehuroto dzako nemirairo chete yekudya zvinovaka muviri: munyaya iyi, kana iwe uchinge uremerwa uremu, kana iwe uchibva, hazvizotora nguva refu. Kuti uratidze chibereko chakawanikwa chemakore akawanda, mitambo yemitambo inodikanwa. Mukuwedzera, chete nerubatsiro rwemitambo iwe unogona "kuveza" chimiro chakanakisisa uye chakawirirana chezviroto zvako.
Hollywood fitness murayiridzi Harley Pasternak akagadzira chirongwa chinosanganisira zvose zvikamu zvehutano hwakakosha kurasikirwa: mu "Five Factors" nzira, kudya "kwakabatana" kunoenderana pamwe nekushanda kwenyama. Maitiro akanaka maitiro aMuPasternak aifarira kuAlicia Case, Eva Mendes, Jessica Simpson, Reese Witherspoon nevamwe vanozivikanwa vanobvuma kuti Five Factors akabatana nyore nyore mumararamiro avo uye vakavabvumira kuti vawane zvikwereti zvavasina kumbofunga. Kuti uongorore kubudirira kwekudya kweparsnip pane zvaunoona, iwe unoda vhiki shanu: Musiki wegadziriro anovimbisa kuti munguva ino iwe uchave wakanyanyisa ne 5-10 kg.
Kushanda kwechidiki - chikwata chikuru
Apo Mr. Pasternak akasarudza kugadzira nzira yake itsva yokurasikirwa, akawana basa rakaoma. Yakanga isingakoshi chete nzira inoshanda uye yakachengeteka yehutano, asiwo imwe inogona kukodzera purogiramu yakasimba yeHollywood cinemas yekudya kweHurley Pasternak zvinhu zvishanu pasina zvinetso. Uye izvi zvinoreva kuti kudya kunofanira kuita zvinotevera.
1. Usanyanya kuoma.
2. Zvokudya zvinogadzirwa nyore nyore uye nokukurumidza. Uye kungokurumidza kudya: mapfupa emasikati pazvigadzirwa uye kutarisa kazhinji kunopedzisira kupfupika. Ichakutora iwe kusvika pahafu yeawa.
3. Zvokudya zvinokosha zvinowanikwa pazvinhu zviri nyore uye zvinowanikwa nyore nyore. Uye apo muviri unoda mavhithamini uye tsvakurudzo zvakanyatsogadziriswa.
4. Zvishandiso zvakawanda zvekugadzirira hazvishandisi kubika. Mukufambisa makwara, pane kazhinji kacho chete blender, duku duku getsi uye mini friji. Nokudaro, haufaniri kuvhara nekubika muvheni kana kuti kunetsa zvokudya mumvura yekugeza.
5. Izvo zvishoma zvezvipingamupinyi - zvisinei kuti ndiani anoda kugara kwenguva yakareba pakudya kwakadaro?
Harley Pasternak akatarisana nebasa iri rakaoma rakangwara! I "Five Factors" system inosangana nezvose zvataurwa pamusoro apa.
"5 zvinhu"
Nzira yechishanu-iyo inobva pane zvishanu uye mitemo yayo yose yakabatanawo nechiyero ichi - naizvozvo zita rokuti "Zviitiko Zvishanu."
Chirongwa chemavhiki mashanu - iyo imwe nzira yekudya inoguma. Harley Pasternak anovimbisa kuti mushure mememazuva makumi matatu vateveri veyo nzira vachawana chigumisiro chekugadziriswa. Mukuwedzera, nguva yakajeka inokubvumira kuti usadzivise kunzwa kwekusingaperi kwekudya, nokuti nenzira, nenzira, vazhinji dieters "kuputsa". "Zvakanaka, iyo Five Factors nzira yakagadzirirwa kuti zvishoma nezvishoma uve mararamiro ako," anodaro Harley Pasternak.
Zvishanu zvokudya pazuva. Mr. Pasternak anopa kudya nguva nenguva uye zvishoma nezvishoma. Nenzira, kaviri pazuva: kambamambakwedza, masikati, kudya kwemanheru pamwe nemabiko maviri mashomanana zuva rese. Nehurongwa hwakadaro, haungatambudziri nenzara, kunze kwekuti, hakuzovi nemugove wepfungwa "Ndinofanira kuzvidzora pane zvose."
Zvidyo zvezvikamu zvishanu mumaminitsi mashanu. Chimwe nechimwe chikafu chinofanira kusanganisira zvikamu zvishanu zvakakosha: mapuroteni (anononoka nyuchi, huku, nyama yehutu, hove uye hove) - zvakakosha pakuvaka masimba akasimba; yakaoma-carbohydrates (zviyo) - nekuda kwesimba; fiber (mutsva miriwo nemichero) - kuchenesa chirwere chekudya uye kugadzika kwemuviri; : zviri nyore kudya mafuta (yemafuta yemafuta, somuenzaniso, maorivhi, chibage); zvinwiwa pasina shuga.
Zvokudya zvinofanira kunge zvisingatauri kupisa. Zvakanakisisa kupa mhando yemiriwo itsva uye yakabikwa, nyama chiedza, michero uye zviyo.
Zuva rega rega 25 minimi yekushanda. Mutsara wekudzidziswa kwenguva pfupi unoshanda zvakanyanya kudarika maawa akawanda emarathons mune zvekurovedza kwekudya kweHurley Pasternak zvishanu zvinhu. Saka, mu "Five Factors" nzira, inofanirwa kuti mitambo inopiwa maminetsi makumi maviri nemashanu pazuva: 5 maminitsi pamusangano. Kuratidza kurovedza uchishandisa nzira yePasternak inofanirwa kuita seyiyi: maminitsi mashanu emotokari yemotokari: kutamba, bhasikoro (kushandisa bhasikoro), kuruka rwonzi, mitambo yakasimba; Maminitsi gumi ekudzidziswa simba: kusungira biceps, kusvitsa-ups, squats; 115 maminitsi ekudzungisa mutsara. Zvakakosha kusarudza maitiro nenzira yakadai yekushandura misi yese yemutsara: yepamusoro (kusimudza muviri), pasi (kusimudza makumbo) uye oblique (kusvetuka); Maminitsi mashanu ekumhanya.
Mazuva mashanu ekuzorora kwemavhiki mashanu. Chikamu chinonakidza che "Five Factors" ... mazuva mashanu okuzorora mumavhiki mashanu! Kamwe kamwe pavhiki, semuenzaniso, musi weSvondo, unogona kutora nguva yekudya - zvakadai zvekugadzirisa zvakakosha kuitira kuti usabvumira manzwiro eine mhosva uye kuzvidzora kuti upinde mukati mako. Pasternak anoti pane nhasi uno unokwanisa kukwanisa kuzadza "gastronomic break": pane fries French, hamburgers, sweets, popcorn, ice cream. Zvisinei, vazhinji vanodzidza zvitendero vanotenda kuti zvokudya zvakadaro "kusvetuka" - izvi zvinodzvinyirira zvakanyanya mumuviri. Nokudaro, imwe nzira yakajeka ndeyecheche (!) Rusununguko mu "zuva rezororo kubva pane kudya". Zvibvumira nhasi kuti udye chidimbu chekunakidza kwako kunonyanya kufarira-chete izvi zvinofanira kuva chigadzirwa chemhando. Semuenzaniso, chikamu chechizi ne mold, sandwich ne caviar kana kake chiedza.
Zvine utano hwakanaka chete!
Mune rimwe bhuku rinonzi Harley Pasternak's book The Fitness Program Five Factors, mapoka akawanda anotsanangurwa nemishonga yakagadzirwa. Zvisinei, munyori anovimbisa kuti munhu wose anogona kuedza kutora kwake, kunyanya kukosha - kufunga nezvemitemo inokosha (zvikamu zvishanu muzvokudya zvega uye nzira ine utano yekubika: kuvhara, kubika). Nhamba yepamusoro yezuva inogona kutarisa seyi.
Breakfast breakfast . Fritata nemamatare, kapu yegorosi yekasi kana yehafi yakasununguka.
First snack. Chiedza chekudya muchero (apple, kiwi, orange), chai.
Kudya . Risotto nemwayo (ona recipe), saladi yemiti yakawanda yemashizha, akapfeka maorivhi, apple, tei.
Yechipiri nyoka. Chidimbu chemafuta anocheka nechingwa yega yega kana slice yeibiya turkey (chicken), herbal tea.
Kudya . Nherera yehuni (zvakakodzera - inokonzerwa nemhepo) nemashizha yemiriwo (tomato, cucumber, bell pepper, fresh herbs).
Fritata nematata
5 mandatory components - munyu, pepper, mafuta emuorivhi (kune frying).
Mune bhuku rinonzi Harley Pasternak "Fitness" 5 "zvinhu" tsanangudzo dzose dzemitemo yekuvandudza nzira. Uyewo pano iwe uchawana mapepa ekupenya uye akaenzana kudya, tsanangudzo yezvidzidzo zvemazuva makumi maviri ekudzidzisa muviri muviri.