Okudla "20 kg ezinsukwini ezingu-20." Okudla "20 kg ezinsukwini ezingu-20": ukubuyekezwa ukusebenza

Kuyini inombolo amakhilogremu futhi phezu kwani nkathi yesikhathi kungenziwa kabusha intokazi nomuntu Ngokugobekile noku noma chubby? Abalobi ezahlukeneyo eziningana omunye eziqine ompompi baphikisa ngokuthi nge ukuphikelela ngokwanele futhi amandla , ungakwazi ukuqeda 20 kg izinsuku ezingu-20. Lokhu Ukudla ngokuvamile yakhelwe abantu BMI okusezingeni eliphezulu. Cishe, akunakwenzeka ukuba intombazane amaphesenti ayishumi isisindo okweqile ingatholakala emzimbeni 20 kg of fat. Kodwa le ntokazi, ogama isisindo eside isidlulile i-kg 100, noma indoda, esebenzisa kabi ukudla okunamafutha, ubhiya and chips, uzokwazi kahle. "20 kg ezinsukwini ezingu-20" - ukudla nomoya onamandla. Kuphi ukuqala?

Ingabe kwanele ukumane nje ukushintsha ukudla?

Kusukela amakhilogremu amabili ukhuluphele, ingxenye yalo mass amanoni ngqo, futhi ukuphumula le - gelled ketshezi bakhulelisa ke njengoba isiponji, luqedwe nje ngokusebenzisa eziyinkimbinkimbi kwesisindo. Okudla "20 kg" ukunciphisa umzimba ngokushesha futhi usize ngempumelelo uma kwimodi usuku kuhlanganise umsebenzi futhi ukwandisa motor umsebenzi. Ukwahlulela ukubuyekezwa, dieters kakhulu encishisiwe engayitholi caloric, kodwa indiva lo mdlalo, ngokushesha sazilahla ukudla kube yindlala engavamile, bephawula lokuthi kungasizi babe ukwenzela ukungena okuncane kakhulu. Kuyaziwa ukuthi abantu isisindo kaningi ixhunyaniswe ukusebenza ubuncane ukunyakaza ngenkathi they khetha imidlalo asebenzayo iholide ngaphandle ubuvila.

Indlela ukunqoba ukungawuvivinyi umzimba?

Uma umzimba okuyisidina musa abangele injabulo - umdanso. Jabulela ukubhukuda - ubhalisele echibini. Ungaphuthelwa ithuba ukuhamba izitobhi ambalwa ukuthatha epaki noma epaki, ukudlala ngaphandle. Le nhlangano yenkolo yokulwela ngeke kuphela ukuqinisa termolipoliza inqubo (evuthayo fat), kodwa futhi ukusheshisa umzimba. Ngakho, kuyasiza kusebenze imisebenzi kohlelo excretory, sokukhulula umzimba kusuka uketshezi ngokweqile kanye ubuthi. Ngaphezu kwalokho, ukuvivinya umzimba njalo kuyokusiza ukuba uthuthukise impilo, bavula ukuzivikela mzimba zomzimba, ngcono ukubukeka bangakunaki ukuqeqesha kwemisipha isikhumba kokuqina.

"20 kg ezinsukwini ezingu-20" - ekudleni akuyona eyethile inhliziyo

Esikhathini eziyinkimbinkimbi kwesisindo, ngaphezu ngokuvivinya umzimba njalo, wesibili isici esibaluleke kunazo ubhekwa ugqozi, isimo sengqondo esihlukile. Ukubeka ezinkulu isisindo esikhathini esifushane, ungathola hhayi kuphela postroynevshee umzimba futhi ushintsho ikhabethe. Thuthukisa ngokugqugquzela unesifiso ukwesekwa, isibonelo, uhambo kolwandle, owaqalekisa ngazo ngiphuphe. Mhlawumbe sicela ukuthenga gizmos athandwayo. Akumele nje ukuqedela ngempumelelo kwesisindo umkhankaso wabo endaweni yokudlela, vakashela kwi-lezitsha nezinye izenzakalo, izilingo. Kungenjalo kulahliwe nge neze 20 kg ezinsukwini ezingu-20, ekudleni kanye neminye imikhawulo be ngaphumeleli. Lezi lobe khona ekuphakelweni kwagezi uhlelo avuse okusheshayo kwesisindo ngokushesha nje umuntu eyeka ukukhumbula umthetho - udle kancane bese ukuhambisa ngaphezulu.

Inketho yokuqala ukudla uthembisa 'lokususa 15 kg amasonto 3 "

Abesifazane ezidumile ikakhulukazi lwamasonto amathathu Ukudla. Ulahlekelwe isisindo ngo-15 kg izinsuku ezingu-20 - a sipho ezilingayo, kodwa ochwepheshe ziyaphika a imenyu mpilo ezinjalo, ungaphenduli sonke eziyisisekelo amandla nezindleko umzimba. Lokhu, ku umbono wabo, kungaholela ukuwohloka futhi okwalandela "enuzi" isisindo somzimba. ukudla okwenqatshelwa ohlelweni ukudla luhambisane uhlu okungenamsoco, okunama-kilojoule amaningi ushukela, ehla, imikhiqizo ufulawa emhlophe (kuhlanganise isinkwa futhi pasta), ushokoledi kanye amaswidi. Kusukela iziphuzo Taboo wathinta amnandi iziphuzo, ubhiya newayini. Nsuku zonke, abalobi belulekwa ukuba athathe multivitamin noma izakhiwo ezikhethekile amaminerali. Imenyu lokhu Ukudla yakhelwe isikhathi izinsuku ezimbili ukuba alternated. Ekudleni ngezinsuku zokuqala ezimbili sokukhishwa kuhlanganisa: a pair of rye ubhontshisi, 200 ml utamatisi juice (mhlawumbe fresh, kodwa hhayi kusuka iphakethe), kanye ubisi noma yogurt ongakhetha kuzo, kodwa hhayi ngaphezulu kuka-2 amalitha ngosuku. Imenyu, ngakho ngalunye lwezinsuku ezimbili amaprotheni liqukethe:

• omunye rye ubhontshisi ne 0.5 h. l. ibhotela esilinganayo uju plus 150-200 ml ikhofi ubisi - ngesidlo sasekuseni;
• a ubhontshisi (rye), 200 ml umhluzi (inyama noma inhlanzi), 100 g izinhlanzi abilisiwe noma inyama - emini;
• ubisi noma itiye (200 ml) I-0.5 h. l. uju - ku isidlo emini yasekuseni;
• pair abilisiwe noma amaqanda kanzima abilisiwe, inyama noma inhlanzi abilisiwe (100 g), 50 g we ushizi durum plus 200 ml "zero" kefir - kwakusihlwa.

Okulandelayo Kunconywa ukuba unamathele Ukudla imifino izinsuku ezimbili. Ekuseni kwasemini, nawe ungadla izithelo: ambalwa apula noma amawolintshi pair (mawuthanda). I kwasemini ovunyelwe ukusebenzisa isobho zemifino kuphela kanye isaladi (ngaphandle amazambane). Eyodla: isaladi ahlanzekile, izaqathe kanye beet, itiye, futhi 200 ml a ubhontshisi rye.

izazi zokudla Modern ngaphansi Ukudla elambile agxeke. Baxwayisa ukuthi siyehla umzimba futhi kuholela netwetwe emizimbeni yethu. Ngalesi sikhathi, noma yisiphi ikhalori abhaliwe imali emafutheni ukulondoloza ugesi lekusasa. Ngaphezu kwalokho, imingcele ezinjalo zingadala ubuthakathaka nokunganaki, okuyinto kunomthelela ongemuhle isifiso ukudlala ezemidlalo - ikakhulukazi ngokuthi "amanoni izitofu" kilojoule.

Ngo nobukhulu Isilinganiswa Sokwakho Sezintambo ngalokhu Ukudla Izibuyekezo atholakala kokubili emihle nemibi. Wanelisekile nge kwesisindo, labo wakwazi postroynet izinyathelo ezinjalo draconian, kodwa abanayo isikhathi uzizwe umonakalo owenziwe emzimbeni. Izibuyekezo ezingezinhle ezihlobene Ukuyekwa kwezindlela lokhu Ukudla, noma yokutakula nokunwetshiwe ngemva impilo yakhe.

Eyesibili inketho - "Ukudla zezinkanyezi"

Akulona bungavami zokupheka esheshayo ngempumelelo kwesisindo. Ukuze osomkhathi, amandla uhlelo asihlobene, ngaphandle ukuthi uthembisa 'isikhala "imiphumela. Okudla "20 kg ezinsukwini ezingu-20" neminye Izibuyekezo Ngaqoqela ezahlukene. Amantombazane amaningi athi Ukudla alo alambile, nokuwohloka kwesikhumba nemisipha ngokwanele isikhathi eside (okuningi ukuhlukana ke ngesigamu - 10 kg izinsuku 10, nime), kanye okusheshayo kwesisindo emva kokuqedwa. Imenyu nsuku zonke kuhlanganisa ukudla:

• yogurt ezingenashukela noma ikhofi (150-200 ml), futhi 1 Iqanda (ethosiwe noma kuphekwe "ezomile") - I-ibhulakufesi;
• inkukhu abilisiwe (100 noma 150 g), 500 ml umhluzi kanye yekhofi (kefir) - kwasemini;
• ongakhetha kuzo: yogurt zemvelo, kefir (nge fat okuqukethwe ubuncane) noma ikhofi ngaphandle ubisi noma ushukela - ntambama;
• "Zero" cottage shizi - 150-200 amagremu

Ngisho edonsa amavithamini namaminerali Izithako futhi uphuza (okungenani 2 amalitha amanzi ahlanzekile ngaphandle gas) ngeke sigqibe nokuntuleka izinto ezibalulekile. Ngaphezu kwalokho, nababhali baleli Ukudla ngendlela elukhuni ukuyivimbela ukuba isebenze!

Inketho lwesithathu Ukudla ngendlela elukhuni

Imenyu izazi amandla uhlelo uzamukela. Kuhlanganisa ukudla okunempilo: izithelo oluhlaza nemifino (broccoli, apula, iklabishi, ukhukhamba, imifino), utamatisi elibomvu, okusanhlamvu (ubhontshisi kanye uphizi), eliphezulu amaprotheni (inkukhu, amaqanda, izinhlanzi zasolwandle, ubisi noshizi), eziyinkimbinkimbi carbohydrate (nokunye okufana nokolweni, irayisi elinsundu kanye oats). Njengoba for iziphuzo, sincoma green tea. Izibuyekezo ezingezinhle izazi zokudla ebizwa kushintshana Ukuyekwa ukudla (ukudla, kwasemini noma ibhulakufesi), okuholela okwehlisa ka izinqubo umzimba, futhi ukusetshenziswa fructose ekudleni. Kunjengoba nje glucose, kuvusa ukukhululwa kwe-insulin egazini, nakho kuvimbela amafutha inqubo esivuthayo. Fructose, ochwepheshe batusa ukuba esikhundleni uju kanye ukudla - ungalahlekelwa.

Indlela ukulahlekelwa 20 kg ezinsukwini ezingu-20?

Uma ubeka ngenhloso yokusiza abantu bahlukane nazo ngokweqile amakhilogremu 20, kubalulekile ukukhumbula ukuthi kubalulekile ukuba ashise kilocalories okungenani eziyinkulungwane 100. Ukwehlisa inani amandla ekudleni 1000 kcal ngosuku, ungalindela ukuba ulahlekelwe isisindo kangaka kungekho ngokushesha kunezinsuku ezingu-3. Sisebenza kahle kangakanani ekudleni "20 kg"? Imenyu, imithetho, izimpendulo ezibonisa esimeme ukulahlekelwa isisindo ngenkathi ekulondolozeni impilo kanye nemiphumela. Speed izindlela ezifanayo umthofu Friend kuqeda umzimba efanele, imisipha nokuwohloka kanye isikhumba, elula amamaki ukuvela esesuthi nzima ukuyiveza (ngokudla).

Kanjani na?

Ukukhetha ukudla okunempilo evunyiwe izazi (uhlu eziyisisekelo kungatholakala ekudleni okufushane wesithathu) kumenyu yakho. Bala ama-calories ukunciphisa lemali yabo yansuku zonke izilinganiso ezingamakhulu-ayizinkulungwane eziyisihlanu. Ngakho ungakwazi ziqinisekiswe ukuqeda 1-1.5 kg ngeliviki. Yidla njalo emahoreni 2-3 kancane kancane. Phuza amanzi ahlanzekile okungenani 1.5-2 amalitha ngosuku. It kungenziwa ayoliswe lemon noma ikhukhamba juice, alternated nge ezingenashukela itiye eliluhlaza.

Ngcono ukudla okunjalo kungaba ukuzivocavoca: ukugijima phezu ukuzilolonga kwe-elliptical, ngebhayisikili, ukubhukuda, ukweqa intambo, ukugibela izitebhisi. Uma izikhathi 5 noma 6 ngeliviki emaminithi 50-60 ukuqeqeshwa okunzulu kungenziwa olunye phinda ngaphezulu 1-1.5 kg. Izibuyekezo wale nkulumo Ukudla mayelana ukusebenza yayo, okuye kwathuthukisa ukuphila nenhlalakahle, yesimo esihle isikhumba, qinisa imisipha, ithele kwesisindo, kanye ukugcinwa kwesikhathi eside the impumelelo. Enempilo kwesisindo ayikwazi ukuqinisekisa 20 kg ezinsukwini ezingu-20, ngoba Ukudla kufanele silinganisele futhi aqukethe wonke umsoco ezidingekayo ukuze kube nokuphila.

Futhi ekugcineni ...

Uma sicabangela ukuthi ekudleni "kg 20 ezinsukwini ezingu-20", imenyu, ngokucophelela ngobuhle nangobubi bawo lawo mandla, kubalulekile ukuba sicabangele ukuthi kunzima kangakanani kungaba ukulishiya. Rapid kwesisindo ukucindezeleka enamandla emzimbeni. Indlela asabela ngayo ukuzivikela kungaba ngokudla (kokufobela odla evamile) noma ukuqongelela izinqolobane amasu fat uma umnikazi kwakuyodingeka ukuba ulahlekelwe isisindo futhi. A beshaqekile, ukwesaba - elibhekene umzimba wethu ephendula Ukudla eqinile. Kunalokho, esebenza, ukudla yokuhlukanisa uthulisa kuye phansi kuholela kulahlwa engalimazi futhi eziphephile isisindo okweqile.