Indlela ukunciphisa umzimba 30 kg: ukudla, ukuvivinya umzimba, ukubuyekezwa

Ulahlekelwe isisindo by iphupho 30 kg bonke abantu abakhuluphele ngokweqile. Kodwa kanjani ukuya kusuka iphupho ngokoqobo? Prakthiza ebonisa ukuthi ukunciphisa umzimba akunzima kangako, nje ukhethe Ukudla kwesokudla futhi umsebenzi ngempumelelo.

izimiso eziyisisekelo

Ulahlekelwe isisindo ngo-30 kg kungenzeka, kodwa lokhu kufanele kwenziwe uyaqaphela. Rapid kwesisindo kungenxa ukuhoxiswa uketshezi emzimbeni nokwehlisa yemisipha namafutha umzimba uye kuphela isikhathi eside.

Rapid kwesisindo buthakathaka umzimba, ukwehlisa ukuzivikela komzimba, okuholela ukuphazamiseka kwemizwa, ukucindezeleka. Haste lapha kungaholela yokufikelwa, ukuqwasha, zibe ezingalweni nasemilenzeni nokuchayeka ezifweni ezithathelwanayo.

Ukudla akufanele ukulimaza impilo. Isisindo kumele kancane kancane, ezingeqile kwezintathu (futhi kangcono - eyodwa) kilogram ngeliviki.

Akufanele uthole wathumba kakhulu mono-ekudleni. Baqale go fast kwesisindo ke zilimaze izikali kwesisindo sithule. Umzimba Ufika esetshenziswa ukudla okuyisidina hoard mass amafutha.

Ngaphezu Ukudla, ukuncipha empilweni yomuntu kumele kuvele umsebenzi ezizoqinisa izinga lokugayeka kokudla emzimbeni, qinisa isikhumba futhi aphakamise imimoya.

engayitholi caloric

Ulahlekelwe isisindo 30 kg ingasetshenziswa 1200 kcal ngosuku. Lena inani lemali elincane amandla edingwa umzimba ukuze ukusebenza evamile.

Le mfuneko nsuku zonke kilojoule ibalwa ngamunye. Abanye abantu ulahlekelwe isisindo kancane kancane futhi ngesilinganiso esingafani okusezingeni eliphezulu. Lokhu kungenxa umzimba yanda futhi nezinye izinto. Yidla esingaphansi 1200 kilojoule akunakwenzeka, njengoba umzimba ekuphileni okuvamile ngeke ziswele amandla. izidingo caloric Daily kufanele aneliseke carbs okusheshayo kanye amafutha. Ziyakwazi:

• imikhiqizo ufulawa (isinkwa, imiqulu, ehla);
• amaswidi (ushukela, candy, ushokoledi, confectionery);
• uphuzo carbonated;
• amazambane;
• omhlophe kanye irayisi elinsundu;
• amajikijolo amnandi futhi izithelo;
• nososo.

Ukusetshenziswa mikhiqizo kubangela waba ukwanda okukhulu kwezincwadi kashukela, okuyinto siguqule emzimbeni womuntu yamafutha amaningi emzimbeni. Enough lokhu kudla ngeke bakwazi, ngoba isigamu sehora kuyoba indlala.

Ngokusobala ukulishiya ngokuphelele carbohydrate, njengoba badlala indima ebalulekile izinqubo umzimba. Fast carbohydrate kufanele zishintshwe ukubambezela. Lesi sakamuva ukunikeza umuzwa ezimi njalo satiety nempilo izinzuzo. Ukubambezela carbohydrate zihlanganisa:

• iphalishi okuyinto okulungiselelwe kusuka okusanhlamvu lonke;
• lonke okusanhlamvu breads;
• izithelo namaveji zingenalo isitashi;
• ushokoledi okumunyu;
• imidumba;
• amajikijolo;
• amakhowe.

Susa 30 kg isisindo okweqile ngaphandle kokuyekethisa kwempilo kungenzeka kuphela ngokuya ku ukudla okunempilo.

amafutha edonsa

Ulahlekelwe isisindo ngo-30 kg kungenzeka, kodwa ukubeka eceleni ngokuphelele amafutha kusukela ekudleni akunakwenzeka, njengoba lokhu kungabangela ukumuncwa ompofu amavithamini sibe sibi isimo isikhumba, izinwele.

Okuncane engayitholi nsuku zonke amanoni '20 amafutha ziyingozi futhi inenzuzo. I yokuqala inama. Bahlanganisa sonke amafutha isilwane futhi eliqinile yemifino ezisekelwe (uwoyela kakhukhunathi, imajarini, ibhotela). Bona ukubambezela exchange of izinto emzimbeni futhi akuyona ingozi empilweni.

Isigaba sesibili sihlanganisa amafutha unsaturated, ezithinta e isakhiwo sabo semali omega-acid. Asiza umzimba ukuncela amavithamini kangcono, ukuthuthukisa umsebenzi womuntu zokuzala, ukunikeza amandla. Usizo ukudla. Le mikhiqizo zihlanganisa:

• amafutha yemifino;
• inhlanzi oily;
• kwasolwandle;
• amantongomane, ngaphandle namantongomane.

amafutha unsaturated akuzona kuphela ewusizo, kodwa futhi eliphezulu kakhulu kilojoule, ngakho musa kabi kwabo.

umzimba

Lose Weight 30 kg ngenyanga ngempela ngenxa ukusheshisa umzimba. Ukukhuthazwa lokugayeka kokudla kuzovumela ukucubungula ukudla kudliwa inzuzo esiphezulu emzimbeni futhi nethonya elihle ku-inqubo kwesisindo. Ukusheshisa le nqubo ingatholakala:

• yindlala futhi short-term ukwehluleka carbohydrate;
• okwandisa umsebenzi ngokomzimba;
• amanzi zokwelapha, kuhlanganise okugeza noma sauna;
• Ukudla Fractional futhi ukudla njalo.

Lezi zindlela bayonikina umzimba, uyokwenza wokugaya ukudla umsebenzi uhlelo nzima. Kubaluleke ngokukhethekile ukuba banake umzimba. Ulahlekelwe isisindo ngo-30 kg ngaphandle ukuqina cishe kungenakwenzeka.

Ukuzila Izinsuku ukudla amaprotheni ukusiza ukuhambisa isisindo phambili. Elingenalo ukudla evamile, umzimba ngubani esimweni ukucindezeleka, ngenkuthalo burns amafutha. Kulezi zinsuku kufanele kube khona abangaphezu kuka-2-3 ngenyanga. Ukudla amade angabulala umzimba, kusukela amaprotheni kwamazinyo yakha sebuningini ubuthi.

amaprotheni ukudla

Rapid kwesisindo kungaqinisekisa amaprotheni yokudla. Azikho amafutha kanye carbohydrate. Imikhiqizo eziyinhloko kwimenyu: izinhlanzi mafutha, emhlophe inkukhu inyama, amakhambi kwasolwandle. Kuyo yonke ekudleni ukudla amaprotheni, futhi ngolunye usuku zihlanganisa isidlo eliqukethe carbohydrate kancane, ngoba ukuzinza lokugayeka kokudla. Kunesidingo izingxenyana ezincane futhi ngokuvamile, okungenani izikhathi eziyisithupha ngosuku.

Lesilinganisiwe amaprotheni Ukudla Ukudla:

• Isidlo sasekuseni: Four amaprotheni abilisiwe ngaphandle izikhupha.
• Umthamo: inkukhu webele ngaphandle isinkwa nosawoti - 100 g
• Isidlo sasemini: white inyama yenkukhu noma inhlanzi mafutha - 100-150, the
• Umthamo: amathini e-tuna in juice ayo, ngaphandle uwoyela.
• Dinner: ezimbili abilisiwe inkukhu amaprotheni.
• Ngaphambi kokulala: inkomishi yogurt.

Zonke ukudla ibhalwe ngaphandle usawoti kanye noshukela. Ngosuku ukudla carbohydrate engeza ipuleti pasta ngaphandle sauce seasonings.

Slow kwesisindo Ukudla

Ulahlekelwe isisindo ngo-30 kg ekhaya kungaba kokubili okusheshayo futhi kancane. indlela esheshayo iye echazwe ngenhla, futhi manje - indlela ephephile kakhulu kuzoqinisekisa ekulahlekelweni AmaKh eziyigugu izinyanga 4-6.

Ekubhaleni ukudla okunjalo kufanele uqaphele le mithetho elandelayo:

• Ubude Ukudla kufanele kube izinyanga ezine.
• Kufanele udle njalo, njalo ngemva kwamahora 3.5-4.
• Phuza amanzi amaningi, cishe 2 amalitha ngosuku.
• Musa Fry, futhi ikhuphuka, ukupheka noma ukudla amakhekhe
• Musa udle inyama, ayi, kuhlanganise ayi, nososo, amaswidi kanye imikhiqizo confectionery. Ukuvinjelwa uwela okuthosiwe, iziphuzo ezibandayo, ubisi nge fat okusezingeni eliphezulu, ukhilimu omuncu, ibhotela, isinkwa, ngezimpahla nezitini ufulawa emhlophe.
• Ukudla kulekelelwa imifino, imifino engaphekiwe nezithelo fresh kanye okusanhlamvu, isinkwa, pasta kusuka okusanhlamvu, inyama ebomvu, inhlanzi.

Lokhu Ukudla ngeke kuphela ulahlekelwe 30 kg, kodwa ukuya ngokudla ngendlela efanele, okuyinto ukuvimbela ukuvela ukukhuluphala esikhathini esizayo.

Mayelana "Okudla 30" kusukela ngo-Osama Hamdy

Osama Hamdy usosayensi idale isimiso eliyingqayizivele kwamandla, lapho umuntu ungalahlekelwa 30 kg. uhlelo Isekelwe ka zamakhemikhali ezenzeka emzimbeni. ukudla ukudla okunomsoco, ngakho lapho ukuncipha umuntu akalintuli izakhamzimba.

Ukudla ihlala izinsuku ezingu-30. Phakathi nalesi sikhathi, sikhululekile ukuba uphuze amanzi, itiye ezingenashukela. Akuvunyelwe baphuze ikhofi kanye nezinye iziphuzo ezinesoda. Ukuze snacking ovunyelwe ukusebenzisa nemifino eluhlaza. eyodwa isanqante, ulethisi edliwayo noma ikhukhamba amahora amabili ngemuva isidlo esikhulu. Zonke izitsha uzilungiselele ngaphandle yemifino kanye ezilwane. Imifino hambisa noma abiliswe ngamanzi. Izinto eziningi ezincane abavunyelwe ukusebenzisa izinongo: anyanisi, garlic, pepper.

Izithelo kudliwe konke ngaphandle ubhanana, amagilebhisi namakhiwane, izinsuku nomango. Imifino kuphela amazambane akuvunyelwe.

amamenyu Ukudla, kubalwa ngenyanga iqala ngesonto. Ukudla Awukwazi ukufaka ezinye ukudla, kanye eguqulayo izinsuku ezithile imenyu. Kunezinhlobo ezimbili izinguqulo yokudla: iqanda cottage shizi. Isibonelo Ukudla kungabonakala isithombe.

Izibuyekezo abesifazane abanemizimba ukudla, ngithi Imiphumela amazing kanye kwesisindo kuze kufinyelele 28 kg. Kodwa uxwayise ukuthi udinga qiniseka ukudlala imidlalo ngesikhathi Ukudla, noma isikhumba nokuwohloka kwesikhumba, kanye nomphumela zizoba ngaphansi.

Jima kwesisindo

Ingabe Kungenzeka ukunciphisa umzimba nge 30 kg? Yebo, kungenzeka ukuba nizenze, kodwa kunzima ngaphandle umsebenzi. Labo abafisa ukuba ulahlekelwe isisindo kufanele uqaphele ukuthi akuzona zonke izivivinyo ukusiza ukunciphisa isisindo. Uma isigaba ashukumisayo, kungase kube ukwenyuka yemisipha, kanye isisindo esengeziwe izohlala endaweni, kodwa izicubu okunamafutha isazoqhubeka ushiye.

Isethi umzimba okuhloswe ngaso kwesisindo, ukuzivocavoca kufanele ukunikeza umzimba. Amakilasi zenzeke ngesivinini, nokushaya kwenhliziyo ukwanda. Kulesi simo, umzimba ukhiqiza i-energy kusuka glucose kuqala, bese kusuka amafutha. Inani ezincane kufanele babekhona amandla umthwalo.

Into ebaluleke kakhulu kwesisindo njalo. Isikhathi ukuqeqeshwa akufanele kube ngemizuzu engaphansi kuka-30, kuba nje sehora umzimba ahlahlele amafutha. Ukuze imithwalo kufanele ukujwayela kancane kancane.

Umthwalo eliphumelela kakhulu kwesisindo yilezi:

• Isinyathelo Aerobics. Kuyasiza ukususa ama-kilojoule angu-400 yehora ngalinye.
• Cycling, okuyinto kalula futhi esikhundleni sayo kufakwe i-ibhayisikili umsebenzi. Burns 30 amaminithi 250-500 kilojoule;
• Ukubhukuda. Kuyasiza kilojoule 400 yehora ngalinye.
• Ukushushuluza. Akhipha kuze kufinyelele 330 kilojoule.
• Ukujigima noma ukuhamba okukhulu. Burns 200-300 kilojoule;
• Ukuzikhandla. Phakathi ukuzivoxavoxa burns kilojoule 300.

Esiphumelelayo ukweqa intambo imizuzu 15-20. Zinikeza Imininingwane body Workout, cardio.

Akunjalo ngempela ukusebenza ngo a club imfanelo, eziningi ukuhamba, ukugijima imizuzu engu-10-15. Kuyasiza ukunciphisa umzimba yoga, Pilates, dance kanye neminye imisebenzi ngokomzimba.

Regularity - kuyisiqinisekiso main okuphumelela kunoma yikuphi Uhlelo kwesisindo 30 kg. Uma ungasitholi isikhathi ezemidlalo, kufanele bayakhohlwa ikheshi uhambe, uye phansi ngezitezi ngezinyawo. Ngaphansi ngokuvamile ukugibela yeenthuthi ukuhamba ngaphezulu. Khetha iholidi alikho yokudlela futhi ngokwemvelo nge imidlalo asebenzayo.

izincomo hudeyuschego

Okungenhla okuye kwabhalwa mayelana nendlela ukunciphisa umzimba ngaphandle amaphilisi. Ukucubungula ukuncipha akazange kubangele ukugula futhi kwadingeka ukuba ukhululekile ngokwanele ukuba banamathele kule migomo elandelayo:

• esikhundleni usawoti ijusi lemon;
• yehlukanise imenyu nsuku zonke;
• aphuza itiye eliluhlaza;
• amapuleti elincane ukudla;
• esikhundleni okuqinile evamile ku imbuzi ushizi;
• ukusetshenziswa L- carnitine ngaphambi ukusebenzisa;
• Ukuqeqeshwa;
• ukuhleka futhi amahlaya okuhle;
• ubulili;
• ibhulakufesi;
• izizinda eside;
• ukulala okungenani amahora angu-ayisishiyagalombili.

Ungakhohlwa mayelana nalezi zinto ezincane ukuthi ngingakwazi ukuthuthukisa imiphumela izikhathi eziningana.

Izimo

Ngaphambi kokuba bathathe ekudleni abakhethiwe, kufanele uxhumane nodokotela wakho. Awukwazi umzimba ngoba nabesifazane abangabafundi abakhuthele omama abakhulelwe noma asebekhulile. Contraindicated kunoma iyiphi yokudla abantu abanezifo emathunjini nasesiswini.

Uma ngokungazelelwe ulahlekelwe isisindo, kuyoba droop kanye isikhumba livela cellulite. Vimbela izenzakalo ezinjalo ukusiza ezemidlalo ezihlukahlukene zokwelapha ukunakekela (massage, umzimba ezisonga, Scrubs).

Izibuyekezo neminye

Bantfu labanyenti batsi: "Ngifuna ukuba ulahlekelwe isisindo 30 kg, kodwa akusebenzi." Kodwa lezo Umzimba wami unciphile, wazi ukuthi lo kudinga ukuzimisela okukhulu. Kuyadingeka ukulungisa ngokuphelele ukuphila kwakho. Abaningi kwadingeka bayeke phakade amazambane, ukudla amnandi futhi okunesitashi, soda, nokunye .. Laba bantu ubeke ukuthi mikhiqizo bamane akudingeki, futhi ziye zazikhohlisa zithi. Lezi zintokazi bayahlonishwa sibalo yakhe entsha futhi ungasafuni isisindo.

Kukhona abesifazane abaye ibanga. Bakwazi ukuba ulahlekelwe isisindo nge 5-7 kg, base ukudla. Ezinye izintokazi ngemva isisindo ngokuhlala, walulama ngokushesha babuyela ekuphileni okuvamile.

Ingabe Kungenzeka ukunciphisa umzimba nge 30 kg? Izibuyekezo zabantu abaningi bathi yebo. Ukuze wenze lokhu, ukudla okufanele kuhlanganiswe umsebenzi.

Neminye abantu 30 kg iphendukele indlela yokudla ehambisana nempilo ahlukahlukene njengoba imfashini kanye ngabanye, yakhelwe izici umzimba. Futhi labo abaye kuzuza siletha imiphumela efiselekayo, kwaba yinto ebaluleke kunazo zonke - isifiso.