Ngokungangabazeki, amantombazane anezici ezinhle kakhulu aphupha ngomzimba omncane, oqinile.
Futhi akukhona nje ngobuhle bangaphandle kanye ne-aesthetics, kodwa futhi nesifiso sokuzwa ukukhanya, isifiso sokuqeda izinkinga zempilo ezihambisana nabantu abakhuluphele.
Uma ufuna ukulahlekelwa isisindo kusuka ku-2 kuya ku-5 kilogremu yesisindo esiningi - kukwanele ukukhetha ukudla okuthakazelisayo umzimba ongawunqoba, khetha ukuzivocavoca umzimba okuhloswe ezindaweni eziyinkinga.
Ungakwazi ukufeza umphumela emasontweni ambalwa, khona-ke kuzomele ulungise kuphela.
Futhi yini okufanele uyenze kulabo abadinga ukulahlekelwa okuningi, isibonelo, i-20 kg? Kodwa-ke, ungazondlala yindlala futhi ungadli umzimba ngokuzivocavoca umzimba okungapheli izinyanga eziningi? Ake sibone indlela yokulahlekelwa isisindo ngokuphumelelayo ku-20 kg ngaphandle kokulinganiselwa okuqinile nokuthi ungahlanganisa kanjani imiphumela ephumelele.
Indlela yokulahlekelwa isisindo ku-20 kg ekhaya: isisusa
Kusobala ukuthi kuzoba ngokudla okunempilo nokuzivocavoca, kepha lokhu akuyona into esemqoka ekulwa nokukhuluphala. Isici esibalulekile sokulahlekelwa kwesisindo yisisusa. Isizathu esihle yisinyathelo esikhulu ekufinyeleleni lo mgomo.
Abantu, baqhutshwa umqondo ongaqondakali wezinto ezifunayo, ezilawulwa yizinhlobo ezahlukene zobubuthakathaka, okungafani ukuzuza noma yimiphi imiphumela. Ngokuvamile, ukuphazanyiswa kwenzeka ezinyathelweni zokuqala.
Amantombazane nabesifazane, abajwayele ukuthatha imizwelo, izimo ezicindezelayo, ukukhwabanisa akwanele ukuba nje ngithi: "Ngifuna ukunciphisa umzimba." Ngesifiso esisodwa, ngeke usuke kude, ngokushesha ukukhathala, ukucasuka, indlala futhi ngaphandle kwesisusa esifanele kuyoholela ekubeni indoda ihlukane hhayi ngesisindo esiningi, kodwa futhi nesimo sengqondo esibi.
Ngakho-ke, ukuze nje ufezekise umgomo, kodwa futhi ukuhlanganisa imiphumela, isisusa esinamandla nokucacile siyadingeka ukuze sihlanganyele nendlela endala yokuphila kuze kube phakade.
Izisusa ezinamandla kunazo zonke ezingakwazi ukunqoba izidingo zomzimba futhi zihole umphumela oyifunayo:
• Njengomfana. Kusobala ukuthi into yokuqala eheha ukunakwa kobulili obuhlukile kuwukuhlakanipha nokuhle. Futhi mabatshele ukuthi injabulo ayiyona ebuhleni, kodwa emphefumulweni - kuyajabulisa kakhulu ukubona umzimba oletha injabulo yobuhle emehlweni.
• Jabulela ngokwakho. Kukhona inkulumo eqinile: "Uma ufuna ukuthandwa, zithanda wena." Yiqiniso, kumnandi kakhulu ukubheka isisu sakho sezintambo, izikhwebu ezithambileyo, kunokuba ukhulume ngamafutha. Futhi ufuna ngempela ukujabula uma uzibuka esibukweni?
• Qala impilo kusukela ekuqaleni. Ngokuhamba kwesikhathi, empilweni yomuntu noma ubani, isimo sokushintsha sifike lapho ebheka impilo aphile ngayo, ehlola izenzo zakhe kanye nempumelelo yakhe. Futhi-ke, kaningi, kufika ukuqonda ukuthi yisikhathi sokupenda impilo ngemibala emisha ekhanyayo, bese uqala emzimbeni wakho.
• Amandla okugqoka noma yini oyithandayo; hamba ogwini, ungene echibini, ungene e-pareo; ikhono lokugijima, gxuma, ukudansa.
Isisusa esiphuthumayo kuwo wonke umuntu singaba ngowakhe, umphumela uyoba owodwa - ukufezwa komgomo oshiwo - ukuhlukaniswa ngama-kilogram enzondwayo.
Indlela yokulahlekelwa isisindo ku-20 kg ekhaya: ukuqala kuphi
Uma usuqumile ngesisusa futhi uqaphela ukuthi ufuna ukulahlekelwa isisindo ngezizathu ezinhle, hhayi ngenxa yokuthi udinga ukufana nabanye abantu, ungahamba ngokuqondile ukulahlekelwa isisindo ekhaya.
Where ukuqala?
I-1. Khetha inhloso enkulu, - yisiphi isisindo esingezakho, ukuthi zingaki ama-kilogrimu okudingayo ukuqeda, kufanele kube yini umphumela? Uma wazi kusengaphambili lokho okumelwe uzame, kuyoba lula ukufika lapho.
I-2. Nquma ngokudla, othanda kakhulu futhi umzimba wakho awuyikuvukela kakhulu. Noma kunjalo, kunzima kakhulu, isibonelo, ukumelana nokudla okusekelwe ekusetshenzisweni kwemikhiqizo yobisi oluvuthiwe, uma bengakaze babone uthando olukhethekile kubo. Mhlawumbe ungumfana wemikhiqizo yenyama noma izithelo? Bese ukhetha ukuzidla, lapho uzodla khona ukudla okuthandayo ngenkathi ulahlekelwa isisindo.
I-3. Khetha ukuzivocavoca umzimba, ukugxila ezindaweni zabo ezinzima. Akunjalo ukuthi kumele kube nzima kakhulu, ngisho nemizuzu ye-10 ngosuku lokuqeqesha okujulile kuyoletha imiphumela engaphezulu kunomkhawulo ojwayelekile ekudleni.
I-4. Thola i-notebook enhle, lapho uzoqopha izimpumelelo zakho, izilinganiso ezingaphansi, nezinye izinto ezincane ezokusiza ukuqoqa nokugxila emgomweni.
I-5. Khetha usuku lwesonto, Uma uqhubeka phambili ukuhlangabezana nomzimba wakho omusha. Into esemqoka, ungashiyi kulo mzuzu ngoMsombuluko, ngesonto elilandelayo, emva kweholidi - likwazi ukuqhubeka kuze kube phakade. Cacisa ngokucacile ukuthi ungathanda ukufeza umphumela isikhathi esingakanani - njengoba ubona, uzobona ngokucacile izimpumelelo zakho, ukuthi usuwedlule kangakanani nokuthi ushiye kangakanani.
Indlela yokulahlekelwa isisindo ku-20 kg ekhaya: ukukhetha kokudla
Okuthandwa kakhulu futhi okusebenzayo ekudleni kwanamuhla yihlelo "Minus 60", "Izingxenye ezinhlanu" nokudla okubizwa ngokuthi "Uhlelo".
Uhlelo "I-Minus 60"
• Ukudla kusekelwe emithethweni emibili: ukunciphisa inani lokudla okudliwe futhi uhambisane nokudla.
• Isonto lokuqala le-system lenzelwe ukuzincisha ukudla imikhiqizo eyingozi: imikhiqizo ebhemayo, imikhiqizo yefulawa, ukudla okunamafutha nokunethezeka, ukudla okuneziqholo kanye nosawoti.
• Okulandelayo ukufundisa umzimba ukuthola ibhulakufesi, ngisho noma kukhona ekuseni akukho isifiso. Isidlo oatmeal, sinkhwa esinkwa se-rye kanye inkukhu, yogurt - ezinye izitsha elula uyobanika namandla lonke usuku nesifiso ukushaya off ihora ukudla okuthile kakhulu ezihlwabusayo, kodwa eziyingozi.
Ngokuvamile, uhlelo "I-Minus 60" likuvumela ukuba udle ngokumnandi futhi ngokuhlukile, kuphela okudingeka uhambisane nemingcele ethile:
• Kuze kube amahora angu-12 ngosuku ongadla ngayo yonke into.
• Ngemuva kwe-12 kunqatshelwe ukuba udle amafutha, othosiwe, ovundiwe, omnandi.
• Isidlo kufanele sibe nezinyoni, inyama noma inhlanzi nge-buckwheat noma ilayisi. Amazambane kanye ne-pasta zivinjelwe. Idayisi ingaba yimifino nezithelo.
• Isidlo sivunyelwe ukufika ku-18.00 noma i-20.00, kuye ngokuthi ulala kangakanani. Izithelo nemikhiqizo yobisi omuncu bayavunyelwa, futhi ukusetshenziswa kokusanhlamvu nakho kuvunyelwe, kodwa ngaphandle kwezinsimbi zenyama.
Ukudla "Izingxenye ezinhlanu" noma "Ukudla № 5"
Lolu hlelo luqinile kakhulu uma kuqhathaniswa nokudla kwangaphambilini. Isimiso salo esiyinhloko ukuthi noma yisiphi isidlo kufanele sibe nesidlo esingenamkhiqizo owodwa kusuka ezingxenyeni ezinhlanu ezahlukene.
I-1. Amafutha - inhlanzi, equkethe amafutha omega-3, amantongomane, ama-oliva noma ama-olives.
I-2. Ama-carbohydrate - okusanhlamvu (i-millet, i-pearl ibhali, u-buckwheat, ilayisi). Okunambitheka noma okubilisiwe, kwakudla imifino. Izithelo.
I-3. Amaprotheni - inkukhu, i-veal, i-seafood, imikhiqizo yobisi omuncu.
I-4. I-Fiber - isinkwa se-bran.
I-5. Iziphuzo - ama-apple asanda kufakwa noma ama-citrus, ama-smoothies, amathiyimu.
Ngosuku kufanele kube okungenani okungenani ukudla okuyisihlanu, ivolumu yenani le-dish akufanele idlule ama-gram angu-300.
Ukudla "Uhlelo"
Isimiso sokudla ukuthi ungadla noma yini, kodwa hhayi ngaphezu kwe-1200 kcal ngosuku. Eqinisweni, ukudla akulona okunzima, uma umuntu ojwayelekile edinga i-2000 kcal ngosuku, nakakhulu akudingeki uziphike noma yini.
Kodwa kukhona nezinkinga zabo: udinga ukwazi ngokucacile okuqukethwe kwekhalori yemikhiqizo kwifomu eluhlaza nokuphekwe, futhi uqaphele inani lamakholori asetshenzisiwe.
Imenyu yesampula:
• Ukudla kwasekuseni (200 kcal): 80 igremu of abilisiwe inkukhu webele, 80 amagremu nokunye okufana nokolweni steamed usoso wesoya ngesipuni noma ingcosana usawoti, omunye utamatisi, black coffee.
• Isidlo sasekuseni sesibili (148 kcal): 240 ml isobho semifino (ngaphandle kwamazambane), izinkwa ezimbili, itiye elihlaza.
• Isidlo (180 kcal): Igramu ye-150 yamazambane efanelwe, i-100 yezinhlanzi ezibilisiwe noma ezibhakiwe, ama-160 amagremu we-sauerkraut, itiye.
• I-Snack (i-280 kcal): i-80 g irayisi e-steamed, i-70 g yenkomo noma i-veal, i-100 g cornichons, itiye.
• Isidlo (200 kcal): ibhanana, ingilazi yogurt, isinkwa.
Kodwa kungakhathaliseki ukuthi ukudla okunempilo kubaluleke kangakanani, kubalulekile ukufunda iqiniso elilodwa elilula: ngemuva kokunciphisa umzimba, udinga ukubuyekeza konke okudlayo futhi uthathe okunempilo okunempilo njengesisekelo. Khona-ke awugcini nje ukulungisa umphumela, kodwa ukhohlwa ngesisindo somzimba esiningi ngokweqile.
Indlela yokulahlekelwa isisindo ku-20 kg ekhaya: lo mdlalo
Uma ufuna ukuthi umphumela ube osebenzayo futhi ophuthumayo, ngakho-ke emva kokulahla kwamakhilogremu angaphezulu, isikhumba asikali, futhi imisipha ayifuni, kufanele usebenzise kanye nezidlo. Ukuzivocavoca kufanele kwenziwe okwesikhashana, kodwa njalo futhi ngokugcwele.
Ukuhamba kancane kokuzivocavoca kuzoholela ekukhuleni kwemisipha, ngakho ngeke uzizwe ulahlekelwe isisindo, kodwa wazi ukuthi amafutha ahamba, akhiwa ubukhulu bomzimba. Ngokuhamba okusheshayo - ama-calories ashisa ngokushisa, inqubo yokulahlekelwa isisindo isheshayo, futhi ibukeka ibonakala kakhulu, kunokuba ijubane kancane.
Qala iseshini nge-cardio-load - ekhaya iyindophi, umdanso wesigqi, iqhuma ngokulandelana okulungile. Izenzo ezilandelayo ongakhetha ngazo, ngokusekelwe ezindaweni zabo zenkinga. Qedela noma yikuphi ukuzivocavoca kokuzivocavoca ukubuyisela ithoni yezwi ngemuva kokuqeqeshwa.
Izinzuzo zezifundo ezinjalo ekhaya ukuthi akudingeki ukuba uhambe, uzikhokhele, ungazijwayeza ngesikhathi esifanele kuwe. Kodwa kukhona ukungalungi okuphawulekayo: udinga ukuqoqwa futhi uphendule ngomzimba wakho ngaphambi kwakho, ungazishiyi futhi ungaphuthelwa usuku olulodwa lwamakilasi.
Uma uthola kunzima ukuthola ukuzivocavoca kwakho, ungavakashela amasonto ambalwa nomqeqeshi ofanelekayo, lapho ezokutshela okumele ubheke khona nokuthi yikuphi okudingayo ukuze wenze ukuvivinya umzimba.
Indlela yokulahlekelwa isisindo ku-20 kg endliniIzimo ezilandelayo: ukunakekelwa komzimba
Kusobala ukuthi ukukhishwa kwamanani ayi-kilogram ayikwazi kodwa kuthinta isimo sesikhumba. Ngakho-ke, ngaphandle kokudla ngesikhathi sokulahlekelwa kwesisindo ku-20 kg ekhaya, kufanelekile ukucabangela imithetho ethile, ukuze umzimba uhlanganiswe kahle futhi ulungele.
• Kungakhathaliseki ukuthi ngabe kungathandeki ukulahlekelwa ngokweqile ngokushesha, ukulahlekelwa kwesisindo akumele kudlule i-kilogram eyodwa ngesonto. Ukwehla kwesisindo esisheshayo akulimazi nje kuphela esikhumbeni, kodwa nakwezempilo.
• Ungabandakanyi emaprotheni kanye namafutha. Ukudla kufanele kube nokulinganisela. Yikuhluleka kwamafutha okwenza isikhumba somile, silahlekelwe ukuqina kwawo nokuqina.
• Gcina imisipha ekunciphiseni imidlalo.
• Ungakhohlwa ngokulinganisela kwamanzi: uphuze okungenani amalitha amabili amanzi ngosuku.
• Thatha i-shower ehlukile, evuselela ukujikeleza kwegazi, ukuze isikhumba siqinise futhi siqinile.
• Yiya ku-sauna kanye ngesonto.
• Ungayigodli izinqubo zezimonyo. Ama-peelings and scrubs exfolize isikhumba esidala, okuvumela ukukhula kwe-epidermis entsha yokuqina.
• Faka isicelo sokuqina, ukondla ama-creams esikhumbeni.
• Ukuzibulala. Awudingi umuntu ongaphandle: ungakwazi ukugcoba isikhumba sakho ngokwakho, zibophe ngesiponji esomile esenziwe ngezinto zemvelo. Ngemuva kokuzihlambalaza ugeza.
Njengoba ubona, ukulahlekelwa isisindo ku-20 kg ekhaya kuyinto engokoqobo, ukugqugquzela kuphela kanye nokusebenza ngendlela efanele kuzo zonke izinqubo kuyadingeka. Futhi-ke eduze kwekhoneni umzimba omusha omusha nokuphila okusha. Konke kusezandleni zakho.