Nzira yekurasikirwa nehumuviri kwevhiki pa 5,7,10 kg uye kuchenesa mudumbu kumba usingakuvadzi kune utano - kudya uye kuita zvekuita kuti uwedzere kukura

Kana iwe uchitenda zvinyorwa, mazuva manomwe ndiyo nguva inotarisirwa zvikuru yemarudzi ose ekurema-kurasikirwa kuongororwa. Izwi iri harina kunetsa, asi rakakwana kuti tisingatarisi kutarisira mhinduro inooneka. Uye hazvidikanwi kutarisa muhupenyu hwehafu hunova nenzara mumusana wakaderera nezvizhinji zvekuita zvakaoma. Pakati pe mono-kudya uye nechishamiso-nzara, unogona kuwana manzwiro ezvokudya zvinoita kuti ugone kudya zvakanaka uye panguva imwechete nokukurumidza urasikirwa makirogiramu 5-7 kumba. Uye kana kuwedzera pakudya nguva dzose zvinwiwa nguva dzose, kurara zvakasimba uye mararamiro anoshanda - zvichaita kuti uve nechigumisiro chinoshamisa kwevhiki mbiri pasina kuipa kune utano. Zvimwe pamusoro pekurasikirwa kwehumwe kwevhiki pa 5 kg uye kubvisa dumbu rinovengwa, verenga.

Nzira yekukurumidza kuora muviri muvhiki kumba: mazano anobatsira

Kuti uwedzere kuora muviri kwevhiki imwe yakanzwisisa, unofanirwa kusarudza kudya kwakanaka, kwakakodzerwa nemuviri wako. Panguva imwecheteyo, chiratidzo chekugadzirisa haisi kungorema chete, asiwo kukwanisa kuchengetedza chigumisiro kunze kwekukuvadza kuhutano. Uye sezvo nguva yemazuva ekurasikirwa kwekurema isingakwanisi, basa guru rinowira "pamafudzi" ezvokudya zvezuva nezuva. Zvimwe zvezvisarudzo zvinonzwisisika - mitambo, kumira kwehurumende yezuva racho, nezvimwewo. - kazhinji haazove nenguva yekushanda. Kurumidza kurasikirwa uremu kwevhiki pamusha kuchabatsira imwe yenzira zvitatu zvikuru:

• Sharp inoderera mukudya kwekoriyori . Kana muviri uchitora huwandu huwandu hwemasimba, uye hunopedza iyo yekare, kubudiswa nokukurumidza kwemafuta kunotanga. Zvinosuruvarisa, nzira iyi inoshanda "pakuputika uye kusvimha", uye mushure mekudzoka kune chikafu chinowanzogara, kilogram dzinowedzera nechido.
• Kushandisa "magic" . Monodiet uye fad kudya zvinoshanda, asi zvakaoma kubva mupfungwa yepfungwa. Kana mumwe munhu asingakwanisi kudya mupunga wezuva nezuva uye goroti yakagadzirwa, ipapo imwe mhando inonzi monotony mumazuva matatu ichatungamirira kumuchena wakachena.
• Kubatanidzwa kwemakemikari mumitumbi . Kupindira kwakakwana mumetabolism kunofungidzirwa senzira inoshanda uye yakachengeteka yekuderedza uremu pamusha mumasvondo maviri. "Minus" chigumisiro, chinokonzerwa neprotheni chikafu, chinoramba chichireruka, sezvo chisina kubvisa kukanganiswa kwemasumbu pane nzvimbo inowedzera mafuta.

Zvimwe zvinokurudzirwa kukanganisa kuora kwekutsvaga uye kwakachengeteka kumba

Kusarudza kudya kunotendwa ndiyo hafu yehondo. Izvi zvakakoshawo kutevera mitemo yakakodzana nenzira ipi neipi yekurasikirwa nehutemi. Kusava nehanya nemamwe mazano ekukuvara kwekukurumidza uye kwakachengeteka pamba, iwe haufaniri kufara nekufungisisa kwako mugirazi vhiki imwe gare gare.

1. Dzidza kusiyanisa chido kubva mukunzwa kwenzara. Chidya chinogona kuva shamwari yako nguva dzose, asi kugutsa manzwiro e nzara iri panguva;
2. Idya zvikamu zviduku, kunyatsotsvaga pakudya;
3. Idya 4-5 kudya kwezuva kwe 150-200 g;
4. Usabvisa kudya kwemafuta uye zvakabikwa. Nyama nehove zvinodya zvakabikwa. Miti - yakasvibiswa kana yakabikwa;
5. Inwa mvura zhinji. Inenge 1.5-2 malita pazuva;
6. Deredza huwandu hwemakinehydrates uye mafuta mukufarira mapuroteni;
7. Usadya pamberi peTV. Kufarira zvikuru kutarisa TV nemavhidhiyo, iwe unodya zvinopfuura zvinodiwa;
8. Zvienzanise mangwanani oga oga. Hapana chinokurudzira chiitiko chakanaka pane skrini.

Zviri nyore sei kubvisa dumbu uye kurasikirwa uremu nemakiromita 5-7 mune rimwe vhiki

Hudey munguva pfupi, zvakakosha kuremekedza mitemo yemuviri. Zvinyama zvinyama zvinoparadzaniswa pane imwe chiyero, uye kupesana kweizvi kare kusina ngozi kune muviri. Ichokwadi kuti iwe unogona kudonha 5-10 kg pavhiki nekuda kwemasimba mashoma uye hutano hwako. Asi zvakakosha here? Zvakanaka here kutarisa kuhutano hwemuviri, kusabvisa zvokudya zvinorambidzwa uye kuwedzera kudya neinosimudzira? Saka huwandu hunorema hucha "siya" pamwe chete, husingarevi kutarisa kwemavara akawanda, kuputika kweganda uye, zvinonyanya kukosha, kuwedzera kuwedzerwa "mukati". Tinokurudzira kuti tiverenge purogiramu pfupi yezvidzidzo kuti zviri nyore sei kubvisa dumbu uye kushaya uremu ne5-7 kg mune rimwe vhiki.

Mitemo ye nyore uye yekurumidza kuora kurasikirwa ne-5, 7 kg pavhiki pasina kutyisa kwekudya, mimba yemimba

Kurwisa kukurumidza uye nyore nyore kurasikirwa nehutori kunze kwekudya zvinotyisa, zvakakosha kusiya zvinhu zvinokuvadza zvakanyanya:

• kunwa kunotapira
• pastry kubva paupfu chena
• mayonnaise uye ketchup
• mafuta ane hove uye nyama
• keke, ice cream, keke
• cheese
• kofi uye doro
• mafuta okugadzira
• semi-finished products - sausages, sausages, dumplings, makedheni

Panguva imwecheteyo, mamwe maitiro anofanira kunge akabatanidzwa muzvokudya:

• michero isina kufurwa uye mimwe miriwo yemwaka
• nyama yakaderera uye hove
• nuts uye michero yakaomeswa
• zvose-zviyo zviyo
• mazai
• nonfat dairy products
• mafuta ezvirimwa
• mimwe miriwo nemashizha
• green tea

Kudya mukati mevhiki kunofanira kunge kudimbuka, kanomwe 4-5 kazuva kwe 200 g panguva. Hatifaniri kukanganwa pamusoro pemvura inoyerera. Nokuti zuva rinofanira kunwa zvinenge 1.5-2 maita emvura yakachena yekunwa. Majisi, teas uye mafundo haasi kuverengwa. Kuverenga kwemazuva ose emvura kunowanikwa muchiyero: 30 ml x 1 kg yehuremu. Nokuti kunyange nyore nyore nekukurumidza kuora kurasikirwa mukati mevhiki, iwe unogona kuita maitiro mashoma uye cardio-operation.

Nzira yekurasikirwa nehumuviri kwevhiki pa 10 kg pasina kukuvadza kuhutano: kuongororwa kwezvokudya nemigumisiro

Pane mamiriro ezvinhu paunokurumidza kubvisa mapepa gumi anopfuura uye kubvisa dumbu muvhiki imwe chete inongodiwa. Mumazuva akadaro, kuponeswa kunoratidzika kuva chero kudya kunowanikwa kuongorororwa kunobatsira kwevashandi vanoedza kuedza. Uye kana nharo dzechikonzero dzichirwisana nechekupedzisira kwechido chakajeka chokugadzirisa chimiro, zvakakosha zvikuru nemafungiro ekusarudza kusarudzwa kwezvokudya zvekudya.Haisi nyore kushaya uremu muvhiki imwe chete ye10 kg pasina kukuvadza kuhutano. Kutsanya kunozara nokuwedzera kuneta, kurambwa kwe-carbohydrates - kuderera kwesimba, uye mono-kudya - chirwere chisingaperi chine gastritis. Tinokurudzira kuti uongororore urongwa hwezvokudya zvakachengeteka maererano nevatengi 'zvidzidzo, izvo zvinokubvumira kuderedza uremu nemakiromita mashanu kubva mukati mevhiki imwe chete, pasina kukanganisa utano hwepasi pose.

Zvokudya zvepamusoro zvishanu kuti zvive nyore kuora muviri pa10 kg kwemazuva manomwe pasina kukuvara kune utano

• Buckwheat kudya . Nheyo ndeye kushandiswa kwezuva nezuva kwewaini buckwheat yekudya kwekudya chamangwanani, kwemasikati uye kwemanheru. Munyu nemafuta hazvina kubviswa. Chimwe chigadziro ishoma-fat kefir (kwete inopfuura 1.5 litres pazuva). Iyo yakawanda yakagadzirirwa "plumb" - 1 kg pazuva.
• Japanese Weekly Diet . Mazuva manomwe. Zvose zvikamu uye zvokudya zvinorongwa neawa uye gram.
• Kefir kudya . Kwevhiki imwechete inofanirwa kudya chete kefir yakaderera, yakasvibira miriwo, chifu chekuku. Chinhu chinotenderwa chiri chirongwa chekunwa nguva dzose. Zvinokwanisika "pombi" - 6-10 kg
• Kudya kweE Fast Estonian . Kwemazuva manomwe iwe unogona kudya chinhu chimwechete pazuva. Izvozvo ndezvokuti: 1 zuva - 6 mazai akabikwa, mazuva maviri - 1 kg ye-fat-fat cottage cheese, 3 zuva - 300 g yehuku yekudya, 4 zuva - 300 g yemupunga wakabikwa; Zuva re5 - 6 mbatata "muunifomu", mazuva matanhatu - 1 kg emaapuro, 7 zuva - 1.5 malita ekefir. Kuti urege kudzoka zvakare kuyerwa kwemazuva mashoma, zvinokurudzirwa kusiya chikafu zvishoma nezvishoma, kuwedzera zvokudya zvitsva kudya.
• Zvokudya "Hapana kudya kwemanheru" kuitira nyore kurasikirwa kwe 5 kg pavhiki . Kuti ubvise mapepa mazana matatu nemana, iwe unofanira kurega kudya kwemazuva manomwe. Kudya kwekupedzisira kunofanira kuitika mushure me 18.00.

Kudya kudya "Deredza uremu hwe7-10 kg kwevhiki!"

Kunyanya kunetseka ndekukaramba kwakakwana kwezvokudya nekuda kweti chaiyo yakagadzirwa neimba. Zvokudya zvinotyisa "Deredza uremu hwema 7-10 makirogiramu evhiki" ndeyekuoma kwakaoma kune chimiro chiduku. Kwemazuva manomwe mutambo wezuva nezuva unongova mukaka wekunwa mukutonhora kana kutonhora (muhuwandu hwemapapiro 5-7 pazuva). Nekugadzirira kwayo 1 tbsp. mashizha emuti anodururwa mushure mekushisa thermos ane mukaka wakaipisisa wemukaka uye unomiririra kwemaminitsi makumi matatu. Kana mune kukanganiswa kuduku mubasa remagetsi kana chirwere chekudya, kudya kwakanyanyisa kunofanira kubviswa kana kushandiswa nechisarudzo chakavimbika. Somuenzaniso, kefir mono-kudya kana "6 petals" yakaoma.

Chigumisiro chekukurumidza kwemazuva masere ekurema kwema 10 kg

Kazhinji kazhinji, kukurumidza kuora muviri kwe 7-10 kg kunokonzera chinhu asi kuora mwoyo. Chikonzero cheizvi ndezvekuda kwemafuta ekupisa. Chinhu chokutanga "chidiki" nzvimbo dzine mahvina asina kuchena - chifu uye chiso. Uye chete ipapo-matako, mahudyu, maoko uye mudumbu. Kwevhiki imwe, iyo yekupedzisira haisisina nguva yekuderedza uremu, uye kuguma kwekupedzisira kuchave kwakasiyana zvikuru pane zvinotarisirwa. Rubatsiro munyaya iyi rinogona kushandisa uye kushambadza zvinyorwa kune nzvimbo dzine dambudziko. Vanowedzera kubuda kweropa, izvo zvinoreva - kukurumidza kupisa kwemafuta.

Nzira yekurasikirwa nehupfumi kwevhiki isina kudya - urongwa hwemhando dzakanakisisa

Chido chekuderedza uremu musvondo isina kudya hazvikwi pachako. Zvingangodaro, mumazuva manomwe kusvika kwemazuva manomwe chiitiko chikuru chinorongwa: musangano wakamirira kwenguva yakareba, kushanda kwekambani, musangano wevakapedza kudzidza kana kuti rwendo rwokuenda kunzvimbo yakasviba. Mune chimwe chezviitiko izvi, iwe unoda kutarisa zvose 100. Izvo zvine musoro uye zvinonzwisisika chido. Nokudaro, nzira dzekushandiswa kwayo dzinofanira kuva dzakanaka uye dzakakwana. Dzimwe nguva, panzvimbo yemakumi gumi nemaviri asina kubudirira uye asina kuchengeteka, zviri nani kusarudza imwe yezviito zvekudzidzira zvinokurudzira kushaya kurasikirwa kwemazuva masere.

Nhepfenyuro shomanana asi inoshanda yezvidzidzo zvekutsvaira kukurumidza kurasikirwa kwevhiki imwe

Kune avo kune dzimwe nzvimbo dzomuviri dzinoita se "dambudziko", takagadzira zvinotevera zvekudzidzira. Zvechokwadi achakubatsira nokukurumidza kubvisa kwete chete mapepa mapaundi, asiwo kubva kune masendimiti anovengwa.

1. Bvisa mimba. Isa tsoka dzako kuhupamhi hwemafudzi ako, isa maoko ako kumashure kwako. Aonda, achibata zvishoma nechemberi kuruboshwe rwebvi rakarurama, ipapo rutsanga rworudyi rwemabvi ari kuruboshwe. Dzokera kunzvimbo yekutanga uye edza zvakare. Ita 2 nzira makumi maviri. Munzvimbo yakatarisa, pfugama namabvi ako. Isa maoko ako kumashure kwako. Pakuzorora, tora mweya wako uye simudza mapepa ako uye mapepa kubva pasi. Bata munzvimbo iyi kwemasekondi 5-10. Dzokera kunzvimbo yekutanga. Ita 2 nzira makumi maviri.
2. Simbisai mahudyu uye mapako. Gara pamucheto wechigaro, tora bhuku iri pakati pemabvi ako. Nekuedza, svetera pane chinhu uye uchitora kwemaminitsi makumi matatu. Dzokorora 3-4 nguva. Isa tsoka dzako kune hupamhi hwemafudzi ako, maoko ako kusvika muchiuno. Zvishoma nezvishoma squat pane chifungidziro chinogadziriswa, kusundira matonho kumashure uye kuchinganisa muviri. Pasina kunyura kusvika kumugumo, gara kwemaminitsi mashanu. Zvishoma nezvishoma simukai kunzvimbo yekutanga. Ita 2 nzira makumi maviri.
3. Bvisa vhudzi pamaoko uye kumashure. Tora mumaoko emadiki maduku. Pakuzorora, peta maoko ako mumakumbo, pane exhale - unbend. Ita 2 inosvika makumi maviri nemashanu. Ita bhari yakakotama kana yakananga maoko. Simbisa misumbu yezvanza, mimba, kumashure uye mahudyu. Bata munzvimbo iyi pasi pemaminiti 1. Ita 2-3 nzira.

Nzira yekurasikirwa nehupfumi muvhiki ye5 kana 10 kg ndiyo inonyanya kukoshesa vasikana nevakadzi mukufungidzira kwechiitiko chinokosha. Nenzira yakanaka, kune mazamu akawanda ezvidzidzo zvinobatsira nokukurumidza kuchenesa dumbu, mativi uye mbongoro pasina kukuvadza kuhutano. Asi dzimwe nguva pasina kudya kwekudya kumba hakugoni kuita. Muchiitiko ichi, tinokurudzira kuti unyatsodzidza mitemo, chengetedza mamiriro ezvinhu uye teerera pfungwa dzevaya vanorema.