Fitness: chakudya pamaso ndipo pambuyo thupi. Menyu, maphikidwe

Pofuna kupeza kokoma, makamaka chilimwe, akazi kupita zidule zosiyanasiyana. zakudya ovuta zonse maphunziro, kutikita ndi opangidwa chilakolako kasakaniza ndi Mipiringidzo kuwonda. Mndandanda zambiri. Komabe, njira yabwino kwambiri amaona katundu mphamvu. Pa nthawi yomweyo tiyenera kukumbukira kuti olimba ndi kudya zakudya zopatsa nthanzi - awiri zinthu zosiyana wowonjezera.

N'chifukwa chiyani muyenera kudya bwino?

Pamene inu masewera olimbitsa thupi, makamaka kwambiri, thupi osati kamakhala kuchotsa zopatsa mphamvu zapathengo, komanso kutaya mbali yaikulu mphamvu.

Pamene kutupikana kulemera, zoona, chowongolera, koma ndalama zimene? Samalandira nkhokwe zofunika mphamvu, thupi akuzipanga izo a zimakhala mwini, ndiko minofu. Choncho, kulemera owonjezera sadzakhala otaika chifukwa wotentha mafuta, ndi kuchepetsa voliyumu ya minofu minofu. Izi zikutanthauza kuti za chikopa chilichonse waukulu ndipo ankaopana toned, ndipo izo sizingakhale. General thupi chipiriro ndi kuchepa, ndi kuchita zolimbitsa thupi kudzakhala kovuta kwambiri. Ndicho chifukwa chake ndi chofunika wathanzi olimba zakudya.

Pamene owonjezera kapena kugwiritsa ntchito zopatsa mphamvu chakudya adzakhala waponya kumbuyo mobwerezabwereza, ndi ntchito kukonza manambalawo kukhala masewera olimbitsa thupi kanthu.

5 malamulo yaikulu ya kotunga

1. Idyani maola angapo pamaso kulimbitsa thupi lanu.

2. Ngati dongosolo salola nthawi kudya pamaso kulimbitsa thupi ndi kuchitira nokha kuti kachidutswa kakang'ono wa chokoleti mdima. The zopatsa mphamvu zapadera simudzandibweretsera, koma adzawonjezera mphamvu.

3. Fitness mphamvu kwagona kuti muyenera kudya kawirikawiri, koma chakudya chochepa. thupi alibe nthawi njala, ndipo inu - apeze onenepa.

4. Kumwa madzi ambiri. Iwo osati limaleka kumverera njala, komanso salola thupi dehydrate pa kwambiri workouts.

5. Pambuyo kulimbitsa thupi ndi zofunika kuti achire mphamvu ntchito. Izi zikhoza kutheka, ntchito otsika-mafuta kanyumba tchizi kapena yogurt. Koma nthawi yomweyo pambuyo thupi.

Zakudya si linaphwanya!

Fitness chakudya - ndondomeko osati mophweka, monga zingaoneke koyamba. Mmene mutsata anakhazikitsa boma chakudya, ndi bwino kuonda.

Kuyambira tsiku ndi kadzutsa akhale. Kusiyana ndi labwino ndiponso wandiweyani, kupatula ngati inu mukufuna kudya pa nkhomaliro. Pamwamba pa izo ndi m'mawa thupi mosavuta digested chakudya, lisanduke mphamvu koposa mafuta. Ngati kudya ndi bwino kuti amatha, ndi khofi, yesetsani kuchepetsa chakudya gawo. Usiku, osati kudya chakudya, komanso kudzakhala njala m'mawa.

Best chakudya pamaso kulimbitsa thupi ndi - mapuloteni! Choncho, maola angapo asanapite ku masewero olimbitsa thupi ndi kudya zakudya zomanga thupi. Iwo akhoza yophika nyama, nyemba ndi mkaka. Ngati zimenezi sizingatheke, masewera zakudya sitolo, inu mukhoza kugula zosiyanasiyana zina mwa mawonekedwe a gainers ndi mapuloteni. Koma kumbukirani kuti simungathe amazunza iwo. Cholinga chanu - osati kuti apeze zambiri minofu misa ndi kutaya pogwiritsa ochepa ndi kumangitsa maonekedwe.

Fitness zakudya N'zosatheka chakudya. Monga amadziwika, chakudya, pali yosavuta zovuta. Inu simukufuna kuti apeze pogwiritsa kwambiri? Kudya chakudya zovuta. Zikupezeka dzinthu, nyemba, pasta chabe durum. Mwa njira, mankhwala amenewa analinso ndi shuga, lomwe ndi lofunikira zoperewerazo mphamvu mwakhama.

Koma chakudya yosavuta mu mawonekedwe a chocolate, masikono wokoma, makeke, makeke, akuyima kwathunthu amachotsedwa zakudya zathanzi.

Fitness zakudya. Menyu - mmene kusankha mbale?

Zedi, wina mukanakhoza kulingalira wokonzeka menyu chizindikiro pa tsiku lililonse. Koma sizimatanthauza, chifukwa chinthu chachikulu kudziwa pamene yolemba zakudya - ndi mfundo. Kumbukirani zosavuta zokwanira kuwerenga wa 4 1. Komabe, sitiri mu masamu m'kalasi, kotero kumvetsa kuti ichi zamatsenga. chiwerengero lililonse limafanana ndi chiwerengero cha servings wa chinthu makamaka. Mwachitsanzo, 4 - ndi mapuloteni. Atatu - CHIKWANGWANI zakudya. Awiri - chakudya. Mmodzi - mafuta. Tsopano tiyeni tione anafotokoza olimba zakudya.

Pa tsiku muyenera kudya 4 servings zomanga thupi, lomwe likupezeka mu bere nkhuku, nsomba Taphunzira, nkhono, mazira, tchizi kanyumba.

3 servings zamasamba ndi zipatso. Mwachitsanzo, letesi, maapulo, nthochi, manyumwa, nkhaka ndi zina zotero. D.

2 servings chakudya zovuta ali dzinthu ndi mkate wholemeal.

1 kutumikira kunyama abwino ali mu mtedza ndi mbewu, mafuta nsomba.

Kutanthauza zakudya adzakhala za.

Kadzutsa: oatmeal ndi dzira azungu.

Chakudya: kanyumba tchizi, apulo.

Chakudya: masamba saladi, atavala mafuta, nsomba Taphunzira ndi mpunga.

Masana akamwe zoziziritsa kukhosi: nthochi ndi otsika-mafuta yogurt.

Chakudya: nkhuku m'mawere sipinachi.

Fitness zakudya. maphikidwe

Ku menyu watha kukhala a mtundu womwewo ndipo osati mwadala kukoma chongosangalatsa ake, inu angatipatse angapo maphikidwe olimba ndi pamper nokha losavuta, zothandiza, ndipo ambiri Chofunika, zokoma, si entailing kulemera owonjezera.

kuwala msuzi

Kuphika izo muyenera karoti wochepa, supuni ya udzu winawake grated, anyezi mmodzi, magalamu zana a mtundu ndi Brussels zikumera, supuni ya nandolo zamzitini, ndi nutmeg pang'ono ndi mchere tsabola kulawa. Kuti msuzi anali wolemera, n'zotheka kuti awonjezere kyubu madzi, kapena zonunkhira aliyense pa nzeru zanu. lita imodzi theka la madzi kwa chithupsa, ndipo onjezerani ndi kaloti akanadulidwa, anyezi, anagawa ndi florets kolifulawa, ndi zina - sichinasinthe. Wiritsani masamba kwa mphindi 20 mpaka yophika. The msuzi wokonzeka!

Ndipo inu mukhoza kukonzekera zokoma lalanje msuzi, amene si abwino okha sizichita nawo, koma adzakhala mbale osiyana. Chinsinsi lophweka. A angapo malalanje lalikulu chiwaya ndi kudula theka. Wa hafu ya Finyani madzi ndi zest, minced pa grater chabwino kapena blender a. Mu saucepan kutsanulira madzi, athamangadi grated zest ndi kuwonjezera amsupuni uchi. Kubweretsa kwa chithupsa ndi kuphika Mphindi zochepa kwambiri. Kenako, misa chifukwa kuwonjezera pa tchizi ndi whisk bwino onse. The msuzi ndi wokonzeka!

Pomaliza

Tsopano inu mukudziwa ena maphikidwe olimba, kudya bwino ndi wathanzi, simudzapeza zovuta kapena amafuna wambirimbiri nthawi ufulu. Ndipo izi nsonga yosavuta osati omasuka, komanso ndi kokoma. Monga miyezi ingapo, ndi kudya zakudya zopatsa nthanzi adzalowa chizolowezi zothandiza, ndi maphunziro adzabweretsa zipatso zawo zoyamba.