Nei dumbu richioneka?
Vakadzi vanowanzoisa mafuta muchikamu chemuviri chemuviri, asi iyo haisi iyo chikonzero. Zvizhinji zvezvokudya, semugumisiro wekugadziriswa mumatumbo, zvinosiya "slag". Iwe unogona, zvechokwadi, udye zvokudya zvezvisikwa zvechisikigo, kefir, miriwo, asi vashomanana chete vanogona kuzviramba pachavo kufara kwekuzvipa ivo pachavo nezvakasiyana siyana zvinonaka, sausage yaunoda. Izvozvi zvigadzirwa hazvipi zvatiri kupiwa naamai venyama, asi zvakagadzirirwa pamwe nekubatsirwa kwehutano hwekugadzira. Pakuguma, idzi slags dzinogara mumatumbu edu uye dzinotanga kuora. Panguva imwe chete, zvinodhaka zvinosunungurwa zvinopinda mumadziro emukumbo uye hazvishande zvakanaka kune nhengo dzedu dzomukati.
Ungabvisa sei tsvina?
Muviri womunhu unokwanisa kuzvidzivirira kubva pamigumisiro yakasiyana-siyana yakaipa. Iyo inoumba mutengesi wemafuta pakati pezvikamu nemukumbo. Mafuta emafuta anosanganisira mvura, uye mvura inonaya inobvisa tsvina kubva mumuviri. Uye kunyange kana iwe uchida, udya zvishoma, munyaya iyi hazvizokubatsiri. Kana iwe uine uremu, hausi mucheche. Nokudaro, tinofunga kuti tinoda kubvisa slag. Uye izvi zvichatibatsira nemaema eema ekare. Mumavhiki maviri, rimwe zuva rimwe nerimwe, shandisa nzira iyi isingafadzi uye chiitiko chacho hachizokuchengetedza iwe kwenguva refu.
Nzira yekubvisa dumbu?
Kuti kukurumidze kubvisa yakawanda mafuta, hazvina kukwana kubvisa slag. Hapana chinopisa mafuta sekushanda kwemisumbu. Iwe haufaniri kuzviomesera kuti uorema. Zvichakwanisa kushandisa mutemo mumwe chete, nguva dzose inodha mudumbu kana uchifamba uye zvishoma nezvishoma ichava tsika. Basa remisungo rinokwana kupisa mafuta. Hapana chakaoma mukubvisa dumbu.
Mazano anobatsira
Zuva rose, tinomira pamberi pegirazi kwenguva refu. Tinosimudza makumbo edu, kutambanudza mitsipa yedu, kubata kufema kwedu, kutora dumbu redu, kururamisa mitsipa yedu, mira kumativi. Musoro unoshanyira nemafungiro: "Zvaungaita kuti ubvise zvishoma masendimita maviri. Usimbe hunotambudza matiri, uye tinonzwisisa kuti kuitira kuti tiwane chigumisiro chakanaka, tinoda kushanda zvakaoma.
Nzira yekuita sei mudumbu rakadzika?
Isu hatisi vavengi vehutano hwedu uye hatidi kubviswa kunze kwedu kana kuputirwa. Tinotenda matiri uye hatisi ivo vasi vezvakagadzirira, asi muviri wedu pachedu, tiri kuzvigadzikira isu nokuda kwebasa rakaoma. Takacherechedza kanopfuura kamwe kuti migodhi yezvokudya uye mhuka dzakasiyana-siyana hazviuyise chibereko chaunoda. Zvichida kuti uremu hunorasika, asi pakarepo kana kudya kuchimira, kunotorwa nechisimba chakafanana, uye mudumbu inova flabby, asi isati yakanyarara zvachose.
Chakavanzika ndechei, chero kudya kune muviri wedu kunotyisa. Uye apo mutumbi unotanga kunzwisisa kuti zvirevo izvi zvinotungamirira chii, zvinotanga kudzorera mafuta akawanda mu "reserve". Asi isu hatikushevedzi iwe, kuisa zvose zvaunoda pahota. Iwe unongoda kurasa zvinotapira neupfu, pakunakira miriwo nemichero, kubva kune zvishandiso ne dyes uye nezvimwe zvinowedzera, kubva kune humoni-yakashandurwa kudya.
Kusvika kumudumbu kwakazara, unofanirwa kushandisa muviri. Iwe unowedzera kuwedzera mutoro, unoita zuva rega roga zvidzidzo mumutambo, uye mudumbu uye unoramba usingabatsiri uye flabby here? Chikonzero ndechokuti mutsara wako unongororwa unongovanzwa pasi pehutete hwemafuta. Iwe zvichida wakacherechedza kuti, mushure mokunge uchinge uchinge uchinge uchinge uine mapoka mana mupaki, chironda chakava chakanaka, uye muviri wako unopisa? Icho chinotarisa kuti mafuta akavhara muhudyu uye mudumbu hazvidi kugoverwa neropa, uye nekupisa mafuta, ropa rinodiwa, kureva, oksijeni iri mukati maro. Nokudaro, kuti uwane dumbu rakadzika, iwe unofanirwa kuchengetedza nekutaura uye kuputira mimba dzomumukomana, zvakanyanyisa kuderedza muchengeti wemafuta mudumbu remuviri.
Kudzidzira kwemuviri
Iko hakuna maitiro ehupenyu hwose. Uye munhu anoda kuti mumwe nomumwe asarudze dambudziko rake, zvichienderana nehutano hwezvakaberekwa, chimiro chemuviri wako nezvimwe zvinhu. Iwe unogona kutsanangura uye kururamisa basa rinonyanya kukodzera kwauri.
Zvose zvinoshandiswa zvekudhinda zvinopatsanurwa kuva 3 mikuru mikuru: ye oblique muscles, nokuda kwe "press" pasi, nokuda kwe "press". Kudzidziswa kunofanira kuitwa mangwanani musina chinhu kana mushure mekudya mushure memaawa maviri kana matatu. Kuti zviratidzo zvive nemafungiro aunoda, unoda kudzokorora basa rimwe nerimwe 20 kana makumi maviri, kusvika pakutanga, nenzira mbiri. Vhiki imwe neimwe mutoro unoda kuwedzera.
Complex of exercises:
1 . Isu tinovata pamusana, makumbo anonamatira pamabvi, isu tichabvisa masokisi kubva pasi (mumamiriro ezvinhu aya hapana mutoro uri mberi kwemisungo yemakumbo nemasumbu emhuru), maoko anochengetwa mushure memusoro. Pakuzorora, simudza chikamu chepamusoro chedu kuitira kuti sopapula yemamita masentimita maviri awane kubva pasi. Uye pamusoro pekufemerwa tichadzoka kunzvimbo yekutanga. Isu tinova nechokwadi chokuti kusimudza muviri hakuiti nemaoko emaoko, asi pamatambudziko emimba.
2. Tinorara kumashure, maoko ari shure kwetsoka, makumbo anonamatira pamabvi, iwo akafanana nechomukati, uye tsoka dzakasungirirwa kuti "ironing". Pakuzorora, tinowedzera makumbo edu, tinovabvisa kubva kwatiri, tichivatonga kuitira kuti zvive zvakafanana nechomukati. Pakuzorora tinodzokera kunzvimbo yekutanga. Muchiito ichi, simba rese rinowira zvachose pamucheto "wepasi" wezvinyorwa.
3. Basa rokutanga, rakarara shure. Pakuzununguka, nejoko rakarurama, tichasvika kumabvi ekumanya, patinenge tichizununguka tichadzokera kunzvimbo yekutanga, uye ipapo tichazotambanudza ruboshwe rwedu rworuboshwe kumabvi akarurama. Nekuita basa iri, mapoka emakumbo emimba anobatanidzwa, uyewo oblique masimba emimba. Apo patinoita basa iri, tinodzora kuti "mushutu twese" hunongoitwa chete.
Basa rimwe nerimwe rakadaro rinozoshanda zvakanyanya kana tikaripedza nekugadzirisa: apo paunenge uchizununguka, kana chibvumirano chemasumbu, tinogadzirisa muviri munzvimbo iyi kwemaminitsi mashomanana, zvino tibata mweya uye tadzokera kunzvimbo yekutanga. Zvakakoshawo kuziva kuti kufema kwakakodzera panguva yekurovedza zvakakosha kuwana chibereko chakanaka. Mushure mokubudisa simba mafuta akawanda zvinopisa uye huwandu hwemasimba hunoputika hunoitika. Maererano nenyanzvi: fema mukati nemhino dzako uye shandisa muromo wako.
Kazhinji pazuva tinoita zvisingazivikanwi kune gymnastics yakakomberedza nokuda kwemuviri, nokuda kweizvi, pamhepo yekudzima tinopenya uye pakuputira tichatsveta mimba yemimba. Gara uchiedza kuchengetedza musana wako zvakananga. Nekuda kwekugadzikana, dumbu riri mumamiriro akasimbiswa.
Nzira yakawanda yemitemo yekuchenesa dumbu
Kumudumbu hausi kuvanza pasi pehupamhi hwemafuta, unofanira kupisa mafuta aya. Uye pano pane nzira huru yekusarudza, kubva pakumhanya, mabhasikoro, kutamba mitambo, aerobics. Pane zvigadzirwa zvakawanda zvinobatsira kuti zvibudirire. Inobatsira mushure mekuita gym kuita mvura nzira. Kuchenesa kunobatsira kubvisa kushandiswa kweropa. Kuti tiite izvi, tichaisa pamusasa wekushambadza mitten, kupukuta mudumbu, moisten mitten kutanga mukupisa, uye zvakare mumvura inotonhora.
Zvisakanaka mazano
Sezvo vanhu vazhinji vanotenda, dumbu rakanaka uye rakanaka ndiro chikonzero chekurwadza uye kuwedzera kwemaitiro mune zvekurovedza. Asi hazvisizvo kuti iwe uve nekanaka, dumbu rakadzika, iwe unofanirwa kunge unotya uye udye zvakanaka sezvinobvira.
1. Kudya zvokudya
Mafuta haasi muvengi wechimiro. Vashandi vezvokudya vanotaura kuti mafuta anonzi monounsaturated anoderedza mafuta akawanda mumimba. Uye kana iwe uchida kubvisa mafuta kumativi emimba, zvichava zvakakwana kuti ugare pazvokudya zvemwedzi uye nehuwandu hwehuwandu hwemafuta. Mafuta akadaro ndiwo mushonga wekenza yemukomana uye yemapapu, kurwisana nechirwere chemwoyo, chiropa uye chirwere cheshuga.
2. Utumbo hwakanaka
Zvinoshamisa, zvinonzwika, asi dumbu redu rinowedzera nemhepo yakawanda. Uye kubvisa kuvepo kwake mumatumbo, unoda kutevera mitemo yakati. Panguva yekudya, usashamisa muromo wako zvakakwana. Chengeta zvishoma nezvishoma zvokudya. Nezvokudya zviri mukugadzira chekudya zvinowana mhepo uye inoputika mudumbu. Pasina mhosva unogona kunwa soda mvura, nokuti mabhute anotungamirira kuputika. Usadya huwandu hwehwanda, kabichi, citrus, mapeariti, pepper inotapira, zvose zvinokonzera kugadzirwa kwegesi. Usaidya yakawanda yemunyu, inoita kuti muviri uome, inokonzera nyota uye inosimudzira mafuta. Kunyange apo iwe unotsvaga tsanga yekucheka, zvakare, mhepo inopinda mairi. Tora zvokudya nguva dzose, kukanganisa kwesimba kunotungamirira kufu inoumbwa.
3. Dry chingwa
Zvigadzirwa zvebhiki hazvienderani nechikamu chiduku. Chikafu chine makhahydrates, izvo zvinokuvadza pachiuno. Vakawanda vanogadzira zvinowedzera kuchengetedza kwechingwa, izvo zvinoita kuti michero yebhabhi igare yakanyorova kwenguva refu. Zvakakosha kushandisa chingwa chakaoma kubva kubva durum gorosi uye zvipfeko zvakakosha. Pano vane zvinhu zvose zvingabatsira kuchengetedza kubatana kwechimiro.
4. Kufungisisa
Vanachiremba vakaratidza kuti chimwe chezvikonzero zvinokonzera kuneta kunodzvinyirira. Inotungamirira kune chitarisiko che cortisol, chinoita kuti chido chemafuta uye chinotapira. Saka edza kusava nekutya, kana zvishoma zvingaita kunetseka. Inwa teji neminiti, uye maminitsi mashanu kana gumi pazuva fungisisa.
5. Kudzidzira
Kana iwe uchizoita zvekudzidzira, iwe hazvizogoni kukubvisa mafuta. Kudzidzira kunoda kutora vakadzi nekuchenjerera. Edza zvinotevera:
1. Rara pamudumbu mako, pfugama namabvi uye kumutsa muviri. Ipapo tichagadzirisa makumbo edu ndokurara takarurama.
2. Tinosimudza makumbo nemuviri pamwe chete, uye tambanudza maoko mberi. Ipapo tichagadzirisa makumbo edu ndokurara takarurama.
3. Kuvata pamusoro pemimba yako, simudza makumbo ako nemaoko, akavharidzirwa muvharo uye isu tichazununguka mudumbu rako. Chigumisiro chezviito izvi zvichava gumbo rakadzika, mushure uye masheche akaoma, simba rakasimba.
Nzira yekubvisa mafupa akaipa sei?
Tichagovana zvakavanzika zvichakuponesa kubva pamapundu asina kunaka, uye kukubatsira kuti uwane denga rakadzika.
- Inokurudzirwa kudya zvishoma zvitsva zuva rimwe nerimwe.
- Idya magirasi (lentils, peas, nyemba), dzichabatsira kuvaka musuru, kuderedza dambudziko rokuneta, chirwere chemoyo, chirwere chemuviri, kukurudzira kupisa kwemafuta.
- Miti miriwo inogadzirisa zvinokonzera kukwegura. Miti ndeye chivigiro che magnesium, calcium uye fiber
- Zvigadzirwa zvemakwenzi zvinofanira kuva zvishoma-mafuta kana pasi-mafuta.
- Egg protein inokosha pakupisa mafuta uye kana kuvaka muscular system.
- Hove uye nyama zvinofanira kunge zviripo mukudya kwezuva nezuva. Izvi zvakagadzirwa ne phosphorus, zinc, iron uye protein. Nehove inobva kune mafuta omega-3 akazara.
- Peanut, sunflower, mafuta omuorivhi. Mafuta omuorivhi chinhu chinokosha chekudya kwakakwana.
- Basa rinokosha mukudya kwepamupa rakadzika ndeyomuchero uye maapuro, uye kubva kumabriji iwe unoda kupa raspberries.
- Munguva yezvokudya shandisa peanut butter.
Mune rimwe zuva unoda kudya 6 nguva, mune zvikamu zviduku. Tora zvokudya zvako mangwanani, masikati uye kudya. Mushure maawa maviri mushure mekudya, unogona kuwana muhomwe, asi hausi kanopfuura katatu pazuva. Kukura kwezvikamu kunofanira kuenzaniswa, haufaniri kudya uye kudya nenzara. Munguva yezvokudya unoda kurega doro. Usanwiwa carbonated zvinotapira nemajisi mumapakiti ane shuga yakawedzerwa. Zviri nani kunwa chetini chaiyo uye herbal teas. Vanobatsira kupisa makirori uye kuputsa mafuta.
Iwe unogona kuronga zuva rokutsanya kwe yogurt, rinobvisa tsvina kubva mumuviri, rinoshandisa metabolism. Pakati pezuva iwe unoda kunwa 2 litita yemukaka wakavhenganiswa uye 1.5 litita zvechiri mumvura, iwe unogona kunwa tiyi kubva mumishonga.
Kana iwe uchitevera kudya kune dumbu rakadzika, iwe unofanirwa kurega zvinhu zvakadai se:
miriwo yakabikwa, yakagadzirwa uye yakagadzirwa nemarori, zviyo zvinoshandiswa panguva pfupi, mukaka wose, pakarepo muto. Uyewo chocolate, confectionery, hove yakakoniwa. Rega kusvuta nyama yemiti, shuga, uchi, jam, margarine, jamu.
Ita kuti iwe pachako uwane maitiro ezvidzidzo, ita navo kanenge katatu pavhiki. Uyewo mabhasikoro, kumhanya, kutamba, kutengesa kunobatsira kupisa mafuta akawanikwa mudumbu. Kubudirira kuchava mvura yekugezera nzira, mvura yakasiyana. Uye pamagumo zvinoshandiswa paganda remuviri wekamu, kuunganidza kumira kwemaoko.
Iye zvino tava kuziva kuti tingagadzirisa sei dumbu rakadzikama. Chido chekupedzisira chinonzwika saka kana iwe uchidzidzisa, funga kuti chii chichava chifukidzo chako uye chine dumbu rakanaka, uye kuti unovimba sei. Iva akanaka uye utano!