Nhamba yakakura yevakadzi mushure mezera remakore makumi mana inotanga kusagadzikana kwekureruka, kunyange kana vachizvidzivirira kudya. Iko kune avo vanotanga kutya, vanosarudza kuenda kunorova nenzara, iyo inopesana zvachose mukuenda kumwedzi kana mberi kwayo. Uye vazhinji vanotambudzwa nemubvunzo: sei kuraswa nehutano mushure me 40?
Nzira yekurasikirwa nehupfumi mushure memakore makumi mana
- Kuti uremerwe uremu, unoda kuita zvakawanda. Gradualism ndiro basa guru.
- Chokutanga, kwemavhiki masere zvakakosha kuchengeta diary yezvokudya. Nyora zvose zvokudya, kusanganisira "tei nekofi." Izvi zvinogona kubatsira kuziva zvirwere zvechokwadi mune chikafu.
- Caloric yezvokudya zvinofanira kuderedzwa kune imwe nzvimbo kusvika ku 1200-15000 kcal pazuva, asi pasina kushandiswa kwezvokudya. Kuwanda kwavanoda imwe muviri, unogona kutaurira chikafu kana kuti kuverenga neimwe nzira, iyo yakagadzirwa nevanyanzvi. Nzira yakanyanyisa kuve nyore - uremu hwako hunowanikwa nema-makori makumi maviri, uye nekurasikirwa kwemazivi - 500-700 makorikori anodzingwa kubva mumufananidzo uyu.
- Chikamu chikuru chekudya chinofanira kudyiwa mangwanani, uye kudya kwemanheru kunofanira kuva chiedza uye kwete mushure me 6-7 masikati.
- Unogona kuita muvhiki 1 zuva rega.
- Pashoma kazhinji vanodya zvingwa nekeke, zvine shuga akawanda uye mafuta.
- Asi hove inofanira kudyiwa kakawanda, sezvo inokurumidza kusviba uye inobatsira zvikuru mwoyo yemafuta acids - omega-3.
- Kushandiswa kwemafuta hakufaniri kunge kune 30% yezana yekoriyamu yezvokudya.
- Zvakakosha kudya chidimbu chakakosha cheprotini (1 g pa 1 kg yehuremu). Pasina nyama zvinogoneka kutarisira, asi kana zvakaoma, unogona kuzvidya kamwe chete pazuva.
- Pakupera kwenguva ino, unofanirwa kuziva kuti mangani anodya zuva rinoitika, kuti kudya mangwanani, masikati uye kudya kwemanheru kuri kuenda.
- Zvakakosha kuedza kuva vakatendeseka uye iwe hauzodi kudya.
- Danho rechipiri ndiyo tsika dzakanaka kwazvo. Mukuwedzera, zvakakosha kuzivisa muzvigadzirwa zvemashoko ezvokudya zvisingaenderani nehutano uye zvinotungamirira pakuunganidza mafuta - sausages, sausages, mafuta cheeses, marinades, kusvuta zvinokonzerwa, sweets, zvingwa, mabhesi.
- Iwe unotanga kutanga nekuti chimwe chikafu chekudya chinowedzera hutano, somuenzaniso, kudya kwemanheru. Ngatiti kudya - mbatata yakakangwa uye zvimedu. Zviri nani kubika mbatatisi pasina mafuta mumashizha, kuisasa nedill uye kugadzirira mucho kubva pa yogurt uye chikamu chiduku chesitadhi. Chinocheka chinopisa kana kubika muchoto, bvisa pakutanga chingwacrumb.
- Unofanira kupedza nguva uye iwe unogona kuenzaniswa nemishonga mitsva uye chete ipapo zvakakodzera kutanga kutema zvikamu.
- Muenzaniso wekudya kwekudya kwekuderedza uremu chikafu chiduku, izvo zvikafu, 3 zvokudya uye 2 zvidya zviduku pakati pavo. Kuchengetedza - ukuru hwebhokisi tennis, nyama kana hove-nekambani yemakadhi, uye miriwo isina michero uye michero isina kunakirwa haifaniri kuve yakakwana.
Kazhinji, kuchinja kwakadaro kunobatsira kubvisa makirogiramu pasina kukanganisa, nzara inouraya, kubudisa mazuva.
Basa rechiito
- Kuti uwane uremu hwakakwana, unoda basa rekuita muviri. Kazhinji vakadzi vanoda kudzivisa kufanana. Vanoshandisa zvikonzero zvakasiyana - chirwere, kuneta, kunyanya kushanda purogiramu. Asi chokwadi chinorwadza chinotaura kuti kana pasina kurovedza, hazvigone kufarira kunze kwekurasika. Kunyangwe kudya kwakashamisa kunogona kusinganisa misungo, kunatsiridza ruvara rweganda uye ruvara, uye kukurumidza kuwedzera metabolism zvakakwana. Asi kunyange kurovedzwa kwakanyanya kunobatsira mubasa iri.
- Nenzira yakawanda, chinhu chikuru - kufanana kunofanira kunge kwakafanana, uye nguva ichaonekwa zvakare. Inogona kuva chero basa - kushambira, kufamba kana kutamba.
- Kunyanya kune avo vanotya kukuvadza utano, pane Pilates kudzidzisa pasi, callanetics, fitness yoga yevakatanga. Izvo zviitiko zvebasa hazvikumanikidzira pamajoini uye zvinokurudzirwa kune avo vane varicose vevine, kukuvara pamwe chete, osteochondrosis. Panguva imwechete iyo vanobatsira kusimbisa musimba uye kuita hutano hwakanaka, saka zviri nani kuedza.
- Inofanira kunzwisiswa kuti kana uchinge uremerwa mushure memakore makumi mana, hapana nzira dzekukurumidza kuti uwane zvinodiwa.
Chinhu chikuru ndechokuti ugare kure nemishonga yakaoma, uye kunyanya usashandise chero mapiritsi ekudya, zviri nani-utano hwakanaka.