Chengetedza simba. Mutemo "unodya zvishoma makiriji kupfuura iwe unopedza" ndeyechokwadi kusvika 30 - muviri unenge uine simba rakakwana yezvokudya zvisingatarisirwi uye kuedza kwekudya. Nokutsinhanana nemakore gumi, iwe unotanga kuona kuti wakaneta - mushure mezuva re "nzara" hapana simba rakasara rekufara. Kuvandudza kudya kunobatsira kudya zvishoma-maawa mashomanana.
Deredza kuwanda kwemakrohydrates. Nharo yacho iri nyore: kuderedza mapeji ehydrohydrates, kusasiya zvishoma - kwete kupfuura 30% mumutambo wezuva nezuva. Nekukwegura, zvirongwa zvemagetsi zvishoma nezvishoma, mbatata yakabikwa, muffin uye mabikira anokurumidza kugadzirisa mamwe mapaundi pachiuno uye kumativi.
Basa rekuita muviri rinofanira. Uye, nenzira ipi zvayo yakakunakira iwe. Iwe unogona kushambira, kuita yoga, kutasva bhasikoro kana kutora kufamba kwenguva yakareba ne imbwa - kunyanya kukosha, usagara pasi pamberi peTV nebhokisi re-high-calorie. Mushure memakumi matatu nemashanu misungo zvishoma nezvishoma inotanga kukanganwa tonus uye kuyerwa - kudzidzisa, iwe unozvipa iwe une chimiro chakanaka uye hukama hwakanaka.
Idya kudya mangwanani. Mukombe wekofi uye candy nguva dzose inokurumidzira vadzidzi, inguva yokuti iwe usvike pakuona nyaya yezvokudya. Zvisinei, mukombe wesupa, ndiro ye sandwiches uye dessert haisi iyo yakanakisisa imwe nzira: zvakakosha kuti uzvidzivirire iwe mangwanani, asi hazvidi kuti udye. A plate ye oatmeal ne apuro nesinamoni, cottage cheese neuchi kana proteine omelette isarudzo yakanaka kwazvo.
Ngwarira ne caffeine. Iwe unogona chaizvo kutenga kapu kana mbiri dzekunhuhwirira kunhuhwirira - mangwanani. Asi chengetedza mamwe mitemo: usanwa kabi nguva isati yarara, usawedzere doro kune iyo uye tarisa kuvhara kwekaffeine pane zvakasiyana zvako zvakasiyana-siyana. Chimiro chezuva nezuva chezvinhu mu espresso hazvifaniri kudarika mamiligita mazana mana.