Momwe mungatetezere thupi mu sabata 5 kg

Anthu onse ndi opanda ungwiro, aliyense ali ndi zofooka zake. Ndipo nthawi zina mumayenera kuika thupi lanu mwamsanga, makamaka ngati chochitika chofunika chiri pafupi. Kuti mupite, muyenera kudziwa kuchepetsa thupi mu sabata pa 5 kg.

Kuti mukwaniritse cholinga choperekedwa, muyenera kuchepetsa kudya. Kodi chiyenera kuchotsedwa?

1. Kugwiritsa ntchito mafuta. Koma ngati mumakhala ndi moyo wathanzi, pitani ku masewera, mumakhala ovuta kwambiri popanda iwo, choncho musakhale ndi mafuta ambiri - masoseji, nyama, batala, mazira, margarine, mtedza, mabulu, maswiti. Kuti mukhale ndi zofunikira m'mafuta m'mawa, tengani nsomba mafuta.
2. Chokoma. Pezani maswiti, chifukwa awa ndiwo chakudya chokwanira, sichifunikira kwa anthu amene akufuna kulemera. Uchi, maswiti, shuga, tirigu, chokoleti - zonsezi zimapangitsa kuti insulini ikhale yopangidwa ndi mafuta. Zakudya za mkaka ziyeneranso kusatulutsidwa.
3. Chakudya chotsala. Cola, chips, crackers, chakudya chamzitini - ichi ndi chakudya chovulaza, chifukwa chili ndi zoteteza zambiri zomwe zimapewa kutaya thupi.

Koma musakhale pa-mono-zakudya zovuta-popanda kanthu koma kuvulaza sikudzakubweretsani. Zakudya zoterezi zimawononga thupi. Simungathe kudya chakudya, nthawi zonse muzidya nthawi yomweyo. Zosakaniza ndi mowa sizilandiridwa!

Poganizira momwe mungatetezere kulemera kwa sabata pa 5 kg, khalani okonzeka kutsatira malamulo ena:

1. Kumbukirani kuti moyo ukuyenda. Ataganizira zochepa zowonongeka, ziyenera kukumbukiridwa kuti kuwonjezera pa kudya, kuchita masewera olimbitsa thupi n'kofunikanso. Ngati simukutero, khungu limangokhala lopanda pake. Muyenera kuphunzitsa osachepera masiku asanu pa sabata. Zochita ziyenera kuchitidwa molondola.
2. Idyani mapuloteni. Ngati thupi liyenera kuiwala za zakudya zomwe zimakhalapo kwa sabata lonse ndikuvutika kwambiri. Mukhoza kugula mapuloteni mu ufa mu sitolo iliyonse ya masewera. Iyo imabzalidwa ndi madzi ndipo mumatha kumwa tsiku lonse. Pofuna kuthetsa zotsatirazi, mumafunikanso kangapo pa sabata kuphika nsomba yowonjezera.
3. Muyenera kumwa mowa kwambiri! Osachepera malita awiri patsiku. Zabwino ndizofanana ndi madzi wamba, zomwe zimathetsa luso lochita masewera olimbitsa thupi. Madzi amachotsa poizoni kuchokera mthupi, omwe nthawi zonse amakhalapo mthupi lathu chifukwa cha ntchito yake.
4. Pitani ku chakudya chopanda mchere. Ndikofunika kuchotsa madzi ochulukirapo kuti muchepe thupi, choncho ndikofunikira kusiya chakudya cha mchere, chomwe chimayambitsa ludzu. Izi zidzakuthandizani momwe mungatetezere kulemera kwa 4 kg pa sabata.
   

Kuganizira momwe tingatetezere thupi mu sabata 5 kg, makamaka nthawi zambiri timachezera kumapeto kwa dzuwa, pamene dzuwa likuyang'ana ndipo nkofunika "kuvulaza" - inde. Chotsani zovala zanu zakunja. Kumbukirani kuti thupi limasowa ma microelements apadera, kotero kuti muthandize thupi lomwe mungagwiritse mavitamini.

Pofuna kuthana ndi vutoli momwe mungapitirire kuchepa kwa sabata pa 5 kg, ndizotheka kwambiri. Milogalamuyi idzachoka ngati muwona chakudya chapadera mu zakudya, ndipo mudzataya ndalama zofanana ngati mutenga masewera olimbitsa thupi, skiing or cycling. Zabwino zimachotsa komanso kusamalitsa khungu la khungu ndi kusamba kwa Russia.

Mukufuna kuphunzira momwe mungatetezere kulemera kwa makilogalamu 7 pa sabata? Kenaka mudzathandiza zakudya za Herculean. Ndi zophweka, koma pamapeto pa "chakudya" sabata kudzakhala koyenera kumamatira kudya. Ngati simukuchita izi, mapaundi otayika adzabwerera "ndi bonasi". Mfundo ya chakudya ndi yophweka - sabata yonse muyenera kudya kokha phala. Palibe mankhwala ena ololedwa! Pamapeto pa sabata mukhoza kudya nkhaka kapena apulo imodzi yokha. Muyenera kuphika phala popanda mchere ndi shuga. Mukhoza kuchidya mumtundu uliwonse.

Kutuluka ndi zakudya zoterezi kumakhala pang'onopang'ono, pang'onopang'ono kumawonjezera caloric zili ndi nambala ya zakudya. Choyamba, ndi bwino kulengeza zakudya, ndiwo zamasamba ndi mkate ndi chinangwa. Kumbukirani kuti nthawi zambiri kamodzi pamwezi simungagwiritse ntchito zakudya zimenezi.