Baba vokuBritain nemwanakomana - muzvinamori Mike uye muchengeti wezvokudya Stuart McInnessecare chinhu chinoshamisa chakawanikwa. Chinokosha chekuwana ndeyekuti kana ukabatanidza kudya, kurovedza muviri uye kurara zvakakwana nemafungiro, unogona kuderedza uremu mukurota! Chii chakavanzika? Kana iwe uchitanga maitiro ekupisa mafuta pausiku nekukurumidza kuwedzera metabolism, ipapo kwemwedzi iwe unogona kurasikirwa kusvika kusvika mairi kilogram.
Kana chiropa chikakwira 1-2 spoonfuls yeuchi uchi asati yarara, zvino chirongwa chekudzorera chinowedzera uye kushungurudza mahomoni zvakadzivirirwa, izvo zvinodzivirira mafuta kubva ku cleavage.
Zvechokwadi, zvinhu zvose hazvisi nyore, haugone kuwana neuchi. Zvakakosha kuti uongorore zvakakwana regimen yako yezuva nezuva uye kudya.
Zvechokwadi, iwe zvino watanga kufunga nezvehukama huri pakati pechiremera uye kurara.Mhinduro ndeye nyore: kana usingagoni kurara kwakakwana, basa rehomoni rinokonzera kudya, mafuta metabolism nekuchiva kwemarudzi akasiyana-siyana emiti yakagadziriswa. Wakambozvicherechedza here kuti kudya zvakanyanya kuneta, apo iwe usingadi kuita chero chinhu? Chidzidzo chakadaro chakaitwa: vatori vechikamu vakasimuka pa4: 30 mangwanani, uye usiku hwakatevera pa8,30. Zvakazoitika kuti vatori vechikamu vasina kuwana kukwana zvakakwana vakadyiwa 221 makoriri akawanda (pamusana). Mumavhiki maviri ehurumende yakadaro, idzi makorikiti zvinogadzira magramu mazana mana emafuta akawanda, asi ndiani anozvida?
Apo mukadzi asingakwanisi kurara zvakakwana, muviri wake unobereka humononi yakawanda, iyo inokurudzira kuda, uye inoberekawo hormoneptin shoma, iyo inokonzerwa nekunzwa kuzara. Dambudziko nderekuti iwe hausi kungoda kudya pazuva rako, asi kudya kudya-koriori zvokudya. Iyo yega inoda mapeji-ehyhizha akareruka, chokoti, kubika uye shuga.
Iwe unofanirwa kurara kwemaawa manomwe nehafu zuva rimwe nerimwe, kuitira kuti uremerwe uremu. Mukuwedzera, tevera mazano akajeka:
- Zvakanaka kusimuka uye kuenda kunorara zuva rega rega panguva imwe chete. Kana pamapera evhiki zvakaoma kuti iwe uite maererano nazvo, zvino yeuka kuti kana ukarara pasi kwemaawa maviri gare gare, iwe unofanirwa kumuka zvakare, maawa maviri gare gare.
- Enda nenzira yakakwana yekubika kosnu. Edza kutora, yega yoga kana kutambanudza kwemaminitsi 50-60, verenga bhuku. Nguva shomanana ichapfuura, uye ikozvino nedzidziso idzi, muviri unoziva kuti iwe uchakurumidza kurara. Edza kubvisa foni, TV nekombiyuta.
- Kana iwe uchida kofi, edza kuinwa muhafu yekutanga yezuva, asi kwete mune imwe nyaya pashure. Uye rega kunwa maawa matatu usati warara. Zvechokwadi, zvinwiwa zvinodhaka zvinokonzera kukotsira, asi usapinda mudanho rehope huru, saka iwe kazhinji haugoni kurara zvakaringana.
- Muzviitiko zvako, ona kuti unoda zvakadini. Vamwe vakadzi vanogona kurara zvakakwana mumaawa 9. Kana iwe ukarara maawa manomwe ari oga, uye mangwanani mambakwedza haikwanisi kukumutsa, saka haisi nguva yako uye unoedza kurara zvakanyanya. Nguva imwe neimwe kuwedzera nguva yako kwemaminitsi gumi nemashanu, uye itawo kusvikira iwe uchiuya panguva yakakodzera. Zvakanaka kana zvinokutora vhiki yakazara kana maviri.
Kudzidzira muviri wako kune hurumende yakadaro hakuzovi nyore kune vamwe, nokuti mumwe munhu paawa imwe chete yamangwanani anotanga kutarisa iwe unofarira TV. Zviri nani kunyora rutsva pane vhidhiyo kana DVD kana kutarisa paIndaneti mumamiriro ekutengesa, uye fungidzira kuti nei iwe uchizviita - nekuda kwemuviri wakanaka uye wakagwinya. Izvi zvichange zvakaoma zvikuru kurara "makungu", asi hapana chinhu chisingaiti.Zvino kungofanana nehutongi hutsva huchazotora nguva yakawanda.Vafengi veKafanisi vachasarudza kuti hazvifaniri kukanganisa kahawa mushure me masikati, asi zvose seimwe nyanzvi inotaura kuti caffeine inoshungurudza zvakaipa kurara, kunyange iwe usingacherechedzi chinhu. Kana iwe ukawana zvakaoma kurega ichi chinwiwa chinozorodza, edza kuchinja hovha ye decaffeinated. Chokutanga, kunwa hafu yendarira yehavha yakawanda nehafu yenguva yedhafi ye decaf, ipapo chikamu chechitatu chemukombe ndiyo mukombe wenguva dzose, uye imwe yose inotapira nemafuta uye nezvimwewo kusvikira urega kushandisa caffeine. Dambudziko guru kune vamwe vakadzi ndeyemurume asingadi kuenda kunorara zvekare kare, asi dambudziko iri rinogonawo kubviswa nyore nyore. Funga nezvemaitiro akabatanidzwa usati warara - yoga, tora bhaji inotonhorera kana shaya, uite zvepabonde ...
Ndingaitei kana ndisingagoni kurara panguva yakakodzera?
Izvi zvichabatsira:
- Girazi remukaka nemukombe weuchi.
- Kuvhiringidza muimba yekurara.
- Rwiyo rwemhepo.
- Auto-training.
- Maminitsi gumi ekugeza kushambidzika nemishonga yemafuta uye mafuta anokosha kana kungoita bhati bhati.
- Maminitsi makumi maviri achifamba mumhepo.
Itai zuva rega rega ne yoga kana maitiro akareruka. Chinonyanya kukosha, kune maitiro ekuzorora uye musimba kutseuka.
Yeuka kuti unofanirwa kurara murima rose kuitira kuti melatonin nemafuta zvigone kupiswa.
Zvechokwadi, zvingava zvakanaka kunze kwekuita muviri uye kurara kudya zvakanaka. Edza kuramba zvinhu zvinopisa uye zvokudya zvakakonzerwa nemafuta, hafu-yakagadzirwa michina uye chingwa chakachena, idya kamwechete pavhiki nyama yakatsvaira, kaviri pavhiki - mazai. Kana iwe uri pane kudya kwezvirimwa, zvino idya michina ye soy. Iva nechokwadi chekuchinja pakati pehove-mafuta nehove yakawanda, kudya michero yakawanda nemiriwo.
Menyu inonyanya kukoshesa Kurara Runako
Zvokudya chamangwanani (sarudza taurira yako):
- mukombe mueslis mukaka wakavhenganiswa, omelette kubva kune imwe yei yei, 1 machungwa kana 1 apule.
- kamuti yakagadzirwa, mukombe we muesli nemukaka wakavhenganiswa, mazai akabikwa, girazi remusi weapuro.
- mafuta asina yogashi, chidimbu chechingwa chegorosi rose nejasponi yeuchi, bhanana.
Snack (sarudza kuvira kwako):
- stanacaspalsin juice
- apple uye marinari michero saladi
- apple
Kudya (sarudza kuvira kwako):
- yakakangwa nenyuchi, saladi yemamato uye kabichi
- hove yakabikwa, yakabikwa pamafuta emichero mushwa kana makomkomini
- nyama yekuku, bhinzi bhinzi, chikamu cheinanapple
Kudya (sarudza kutora kwako):
- mishonga yemuchero-puree kubva kumarato, karoti, broccoli neholiflower
- muto wezviyo weeek, tomato uye kabichi, chidimbu chechizi
- mbatata, kubika muyunifomu, saladhi kubva peBulgaria pepper, kabichi uye karoti.
Kubudirira kwakanyanya kuchave kana pashure pemaminetsi maviri mushure mekudya kwemanheru vachiita zvekudzidzira nemagetsi, uye awa nguva isati yanyarara kunwa mvura inotonhora neawa yekuwedzera kwemononi uye imwe-dvuhstoykami uchi.
Ndizvo zvose! Zvino iwe unoziva chaunofanira kuita, kuitira kuti mamwe masendimita aende mumuviri wako! Kurara, iva nenguva yakanaka!