Method of astronaut, or How to lose weight by 20 kg in vhiki vatatu
Sezvo kudya kwevadzidzi "20 kg kwemazuva makumi maviri" kwakaoma zvikuru uye hakusiyana nenzira dzakasiyana-siyana uye satiety, zvinokurudzirwa kutaurirana nachiremba usati watanga uye utange kupera kwekurema kwepamusoro chete kana pasina zvinopesana. Avo vane zvirwere zvakakomba zvisingaperi kana matambudziko emukumbo, zviri nani kuti vasarudze imwe purogiramu.
Kuti utsigire muviri mukutaura mukati mechikoro, unoda kudya pfuma yakawanda-vitamini yakaoma uye pasina kunwa kunwa kwehafu imwe nehafu maita emvura yakasvibiswa kana kuti mvura yakasvibiswa zuva rega rega. Mukuwedzera, kudya kunoda kunyatsoteerera kune mvumo yakagamuchirwa uye kukanganisa kwakakwana kwezvakavhenganiswa zvechingwa, shuga, munyu, doro uye yakakwirira-koriori zvinonaka zvekudya. Kunzwa nzara kwakanyanya, inonyanya kuitika muvhiki yekutanga, inobvumirwa kubvisa girasi rechifukidzo (kwete kupfuura 1.5%) kefir.
Kushushikana mupfungwa munguva yose yekudya kune mukadzi kunorambidzwa. Vachange vachida kushandura chete mushure mokuguma kwegadziriro kuitira kuti vasimbise ganda uye vataure mishonga yose. Kana hutano hwehutano huchikurumidza kuwedzera, uye muviri unonzwa usinganzwisisiki, unogona kupfupisa purogiramu mazuva gumi kana kuti uchisiye zvachose.
Zvokudya zvezvinokonzera mhuka: menyu yezuva
Sezvo kurasikirwa kwema kg makisi 20 kwakaoma zvikuru kupfuura kuwana chiremera ichi, gadzirira kugadzirisa zvakanyanya mukudya. Izvo zvakafanana uye zvishoma nezvishoma zvinoda kudya kwemazuva makumi maviri.
- Kwekudya chamangwanani, unogona kudya mazai akabikwa kana kuiswa mazai asina mazai uye kunwa muyero (200 ml) girasi rekefir yakaderera kana kofi yakasviba yemasimba mashoma pasina shuga, zvinotapira zvinokonzera kana mukaka.
- Zvokudya zvemasikati zvinosanganisira 0.5 malita emvura isina muto, 250-300 g yehupi yakabikwa yakakangwa uye 200 ml yeefrus (inobvumirwa kuisa mukombe wekhofi yakasvibiswa isina kuibva isina mukaka kana gorosi chaiyo).
- Nokuda kwechingwa, iwe unongova negirazi yefriji kana 200 ml yefivha inotapira.
- Zuva racho rinopera nokudya kwemasikati kwema 200 g ye-unsweetened mafuta-free cottage cheese (zvichida kumba, kwete shop) uye 200 ml ye 1.5% kefir.
Kuti uremu hauna kudzoka, zvakakosha kusiya zvishoma nezvishoma uye zvishoma nezvishoma kubva pakudya kwekudya "20 kg mumazuva makumi maviri". Kuongorora vanhu vashoma vanoti inotanga pane menyu inofanirwa kunyatsotarisa uye mudiki zvishoma inosanganisira mafuta akawandisa ehove nenyama, uye zvigadzirwa zvine fiber. Nzira yacho inofanira kutarirwa kwevhiki, uye zviri nani kwemazuva gumi. Yakabikwa, inotapira uye inopfungidzirwa inofanira kudziviswa kwemasvondo maviri mushure mekupera kwechikoro.
Pamusana pekuoma kwakanyanya kwepurogiramu, vashandi vezvokudya vanokurudzira kuti vashandise chete (!) Mukukurumidza uye kwete kakawanda kupfuura kamwechete pagore. Izvi zvinokurudzira kukubatsira kuti uremerwe uremu makirogiramu makumi maviri, zvisinei, kushandiswa kwechirongwa chacho kunogona kukonzera kukuvadza kukuru kune utano.
Mhuka yevakadzi yekuomeswa yakaoma inoverenga pano .
Dzidzirai kugadzirisa mitezo yomuviri mushure mekukurumidza kuora muviri
Vakadzi vazhinji, mushure mekudzidza kurasikirwa nekurema kwema kg makirogiramu makumi maviri mumazuva makumi maviri nemubatsiro wezvokudya zvevadzidzi, tora purogiramu mubasa uye zvizadzikise zvibereko zvakakosha. Asi pamagumo edzidzo, sekutonga, imwe dambudziko rinomuka: ganda rinowira chikafu uye rinonyangadza rakaipa munzvimbo dzine dambudziko. Kuti udzorere chimiro chekukwezva, hazvirevi kuenda kumitambo yekurovedza muviri kana kubhadhara mudzidzisi wehutano. Zvakakwana kuita dambudziko rekudzidzira kwakadzika kumba pamusi wega uye mukati memwedzi zvose zvichadzoka kune zvakajairika.
Kushamwaridzana-mberi mushure mekudzidziswa
Nzira yekusimbisa sei chiuno uye oblique masimba emimba
Isu tinomesa misungo yemutsara
5 maitiro anobudirira emakumbo maduku
Tsanangudzo yezvidzidzo
- Tinotanga chidzidzo nekunyorera kunononoka. Kunyarara kunomhanya panzvimbo iyi kwemaminetsi maviri. Kufungira nenzira dzakasiyana-siyana ka15. Kutsiva mberi - 15 nguva, kurudyi / kuruboshwe - nguva 15. Makhi akatambanudza maoko ake pamberi pake - makumi matatu chete.
- Tinoita kuti dumbu rive rakasimba uye rakapfava. Kuvata pamusana wako, pfugama namabvi ako, woisa maoko ako shure kwechiso chako. Simudza chikamu chekumusoro chemuviri, uchiedza kuswededza pedyo nekukwanisa kumabvi. Isu tinogadzira zvigadziro 4 zvemashure 8-10 neka-2 minute break for rest.
- Isu tinodzokorora mazamu eoblique echiuno uye mimba yemimba. Tinovata pasi uye tinopfugama namabvi edu. Maoko anonamatira kumusoro. Kubva pane chinzvimbo ichi, simudza muviri uye tambanudza rutivi rwakarurama kumabvi ari kuruboshwe. Tinodzokera kunzvimbo yekutanga uye tobva tachinja ruoko. Isu tinoita maitiro matatu kubva pane gumi nemakumi maviri neminomwe kupera kwemaminitsi maviri.
- Kunyengera pasi, kusimudza makumbo akarurama, kubata kwemaminitsi 2-3, inzwa kushungurudzika kwemasuru uye zvishoma nezvishoma uite pasi. Izvi zvinokubvumira kuti uite zvakakwana chikamu chepasi chemuviri uye kusimbisa mitsipa yekudzivirira yemakumbo nemimba.
- Inokurumidza sei uye inobudirira sei kupa kumira kumakumbo nemahudyu? Zvechokwadi, ita mahi kubva pakamira. Tine ruoko rumwe, tinovimba patafura kana kumashure kwesimba yakasimba yakagadzirirwa. Tinochengetedza muviri zvakananga kwazvo, usamira uye usaenderera mberi. Simudza rutsoka rworudyi kutanga kune rumwe rutivi, ipapo pamberi pako zvakakwirira sezvinobvira. Saka dzokorora ka25-30, uye woita zvose zvakafanana netsoboshwe. Isu tinopedza mutoro pamagumo akadzika nemakumbo emakumbo. Tinoita nguva makumi maviri nemakumi matatu.
Nzira yekubvisa mafuta kubva mudumbu uye kuputira mutsara, verenga pano.
Nzira yekuita dhongi rakanaka uye rakachenjera, verenga pano .
Kurumidza zvishoma, kana Kurasikirwa nekurema kwe20 kg mumwedzi miviri pasina kukuvara kune utano
Vanachiremba vakabatanidzwa mukugadzirisa zvirongwa zvekudya, vanopikisa kuti zvakanakisisa uye nekodzero yekuderedza uremu zvishoma nezvishoma uye zvishoma nezvishoma. Izvi zvinoderedza mutoro mumuviri, zvinokubvumira kuti urege kuora simba kwehutachiona uye hausi kukonzera kuputika kweganda. Imwe yenhepfenyuro yakakurumbira kwenguva refu, ichibatsira kubvisa maikiramu anovengwa, ndiyo nzira yeMontiacac. Haikwanisi kunzi kudya kwemazwi mumutauro wenguva dzose wezwi. Pane kudaro, iyo inounganidza mazano anobatsira kusarudza nekuchenjera kusarudza menyu inokurudzira kugadzirisa kwemasabolism. Iwe unogona sei kurasikirwa uremu nemakiromita makumi maviri nenzira iyi, iwe unobvunza. Dhiyabhorosi Michel Montignac anotaura kuti zvinhu zvose zvichaitika kamwe chete uye, kunyanya kukosha, chigumisiro chichagadzirirwa kwenguva refu.
Zvinonyanya kukosha zveMontignac method
- Purogiramu yacho yakagadzirirwa zvikamu zviviri zvakaenzana. Yokutanga inotarirwa kuderedza uremu uye inobva pakuderera kwakakosha mukudya kweakagidhyidrates. Nenzira iyi yekudyisa, chirwere cheshuga cheropa hachikwiri uye mamwe mafuta haazviwanisi, uye izvo zvinowanikwa zviripo zvinowedzera kupisa, zvichipa muviri muviri simba rinodiwa kuti uite zvakanaka. Munguva yechipiri chechipiri, chigumisiro chacho chakabatanidzwa uye chiyero chemakhahydrates mu menyu inobvumirwa kuwedzera zvishoma.
- Mayonnaise, masaga, mafuta, masardard, ketchup uye nguva dzinokonzera kudya, asi hadzina utano, hazvibvi zvachose kubva pakudya.
- Kushandiswa kweshuga kunoderedzwa kusvika pachidimbu zvose zviri mumhando yakachena, uye mukugadzirwa kwemhando ipi zvayo.
- Kubva pachingwa chegorosi zvakakosha kuramba nenzira yega rye kubva pfufu yakaoma ne bran. Huri uye kubika zvinorambidzwawo.
- Mishonga yakasvibirira ine mishonga haikwanisi kudyiwa zvachose kana kuti inonyanya kudyiwa.
- Iro doro ndedze. Panzvimbo yeii nefivha, zvinonatswa zvinokonzerwa nemuchero wezvibereko zvinokurudzirwa pasina shuga.
- Kana mafuta nemakhaidhadhi zvinopedzwa panguva imwe chete (pakudya kumwe), zvinokosha kuti uenzanise nechikamu chakanaka che fiber, somuenzaniso, muradhi yemiriwo.
- Zvakakosha kunyatsoteerera hurumende yezvokudya zvitatu pazuva uye edza kusadya mushure me 18.00.
- Kwekudya chamangwanani, idya zvibereko chete. Vane mavhithamini mazhinji echisikigo uye zvirimwa zvemavara. Mukuwedzera, iyo inodyiwa kwekota kweawa uye inobatsira pakuvandudza kwemukati.
- Chinhu chinotarisirwa kudikanwa ndekunwa zvinenge mairi maviri emvura yakasvibiswa kana kuti mvura yakasvibiswa zuva nezuva.
Kuongorora kwechokwadi uye mapikicha zvishoma nezvishoma 20 kg
Kristina anobva kuKemerova anonyora kuti: "Mushure mokuberekwa kwomwana wechitatu, kurema kwangu kwakanga kuri 76 kg uye kureba kwemasendimita 164. Ndakatarisa pachangu muchigoni uye ndakatsamwa zvikuru. Nzira yekurasikirwa nehumuviri kana iwe usina nguva yekushandisa mashizha kana kufanana? Ndine kamukira kuMontignac. Ndakadzokorora zvokudya zvangu maererano nemitemo yayo. Pakutanga zvaive zvakaoma pasina masipi uye ini ndakashandiswa zvakanyanyisa, asi pakupedzisira ndakazvienzanisa nazvo. Iye zvino uremu hwangu hunochinja hwema 54-55 kg, asi chinhu chikuru ndechokuti maitiro akare haadzoke. Hongu, hazvina kuitika zvakakurumidza, asi mandiri, mamiriro acho akajeka. "
Yakakura yakapfava mushure memaitiro kana kushanda kwemwedzi miviri pamakirogiramu makumi maviri
Inna anobva kuMinsk anotaura kuti mamiriro eMongngnac akave kwaari kwete kudya, asi nzira yehupenyu. Maererano nekurangarira, musikana uyu akakwanisa kuderedza uremu hwake kubva pa86 kusvika ku 68 kg mumwedzi miviri. Kubudirira kukuru kwechirongwa, mukufunga kwake, ndiko kusina nzara munguva yose yekambani uye kugamuchira kwehupenyu husingagumi, asi zvishoma, pasina.
Kwemwedzi miviri ndakabvisa makirogiramu makumi maviri ekuwedzera kuwanda
Uyewo iwe uchave uchifarira zvinyorwa:
Nzira yekurasikirwa uremu ne 5 kg