Kudya kuti usvibise dumbu rako mumazuva maviri

¿Maitiro ekudzora dumbu? Ichi chikafu chakakwana kune vese vanhu avo vanofanirwa kushambidza matumbu avo munguva pfupi uye voita kuti dumbu ravo rinyatso. Icho chirongwa umo iwe usingaise chikafu chakawandisa, uye kana ukachiita kune iyo tsamba, pamusoro pekuzvidza, zvinokutendera iwe kurasikirwa ingangoita 1 ½ kilo.

Icho chikafu chinokurudzirwa zvese kune avo vanhu vanoda kubvisa zvimwe zve dumbu uye rudo runobata, sekune avo vari inzwa kubviswa kubva pagasi uye izvo zvinovaitira kusagadzikana.

Semazuva ese rudzi urwu rwekudya hazvikurudzirwe kuchengetwa kweanopfuura mazuva maviri sezvo ivo vachigona kuve nenjodzi kuhutano hwako uye iwe unowedzera nekuwedzera.

Tevere iwe une chikafu chekudzora uremu dumbu. Iwe uchafanirwa kudzokorora iyo menyu yakatsanangurwa pazasi memazuva maviri ayo dhayeti inogara, chete ipapo ndipo paunokwanisa kuzadza dumbu rako.

Menyu kwemazuva maviri

Desayuno

Una kusanganiswa neuchi hushoma uye a girazi remuchero mutsva sarudzo.

Mangwanani

Kuwedzeredzwa kwesarudzo yako uye skim yogati.

Kudya

Chiedza chemuriwo muto, chikamu chine rupo che mbishi yemiriwo saladhi yesarudzo yako, grapefruit kana orenji uye kapu yetii neinotapira. Kana iwe uine nzara zvakanyanya iwe unogona kuwana huwandu hwemuto waunoda.

Pakati masikati

Kuwedzeredzwa kwesarudzo yako uye girazi remukaka wakakora.

Snack

Kuwedzeredzwa kwesarudzo yako uye tositi yechingwa chakazara chinopararira pamwe chiedza chena chizi. Kana iwe usingade chizi, unogona kuzvishandura iwo magiramu zana eturkey ham.

mutengo

Muchena miriwo muto senge chard, asparagus, madomasi, nezvimwe. 70 gramu yehuku yakakangwa, kushumirwa kwemiriwo mbishi kana yakabikwa yaunosarudza, apuro kana plamu uye kapu yegreen tii. Unogona kunwa huwandu hwemuto waunoda.

Usati waenda kunorara zvakakosha kuti iwe unwe kuzadzwa kwesarudzo yako uye / kana tangerine kubatsira kuburitsa zvinwiwa panguva yehusiku.

Uye ndizvozvo, kana iwe ukatevera chikafu ichi kwemazuva maviri iwe uchazadzisa kudzora dumbu nenzira inokosha.

Matipi ekudzora uremu dumbu

Pazasi isu tinokupa iwe runyorwa rwe matipi akakosha izvo zvatinofanira kufunga nezvazvo chengeta dumbu rakatsetseka. Ivo havasi chikamu chekudya, asi iwo mamwe anonakidza marongero ayo anozokubatsira iwe kuvandudza chimiro chako uye kudzikisa dumbu rinotyisa.

• Shandisa munyu mushoma mukudya kwako kudzivirira kuchengetedza zvinwiwa
• Nechikonzero chimwe chete ichocho zvakafanira kuti kunwa marita maviri emvura kusvika pari zvino. Zvirinani muchimiro chemvura kana girini uye tsvuku tii, sezvo ivo vachibatsira kunatsiridza ura hwako hwekufamba, kuburitsa chepfu uye kuunganidza mafuta akaunganidzwa mudumbu rako.
• Usadya nekukurumidza. Kudya zvakanyanyisa kumhanya kunoita kuti urege kugaya chikafu zvakanaka uye unoburitsa gasi. Uye zvakare, kudya zvishoma nezvishoma kunoita kuti uravire chikafu zvakanyanya, ufare uye ugozadza iwe nekukurumidza. Tsenga zvishoma nezvishoma kuitira kuti chikafu chitore maminitsi anodarika makumi maviri.
• Dzivisa zvinwiwa zvine acid senge doro, kofi, chokoreti inopisa, nezvimwe sezvo zvichikwanisa kutsamwisa ura uye kupisa dumbu rako.
• Chenjerera zvinotapira, sevamwe vanotsiva shuga (senge maltitol) vanogadzira gasi. Iyo haipe macalorie asi inoita kuti dumbu rako riwedzere kuzvimba saka zvinokurudzirwa kuti uzvidzivirire.

Nyaya inoenderana:

Rasikirwa 1 kirog mu 1 zuva

Exercises kudzikira uremu dumbu

 

Tinofanira kugara tichirovedza muviri uye kudya Kana isu tichida kuona mhedzisiro muhuwandu hwedu, zadzisa zvinoitwa nemuviri nechikafu chakanaka kuti pasave nechinopinda munzira yechinangwa chedu.

La dumbu Icho chimwe chei zvikamu zvakaoma kwazvo kurasikirwa nemafuta uye vhoriyamu. Nekudaro, kune akawanda maekisesaizi akagadzirirwa kupisa macalorie munzvimbo ino, pazasi isu tinokuudza iwe kuti ndeapi ekuti uwane mhinduro dzakanakisa.

Crunches kubva pasi 

Dumbu ndidzo dzinokurudzirwa kudzikisa chiuno, taura dumbu uye kubvisa mafuta akawanikwa munzvimbo iyoyo. Tinogona kuwana mhando dzakawanda dzeabis, asi isu tichaisa pfungwa pazvinhu zvakajairika, zvakanakira chero munhu kuti adzidzise zvese kumba kana mukurovedza muviri.

Uchibatsirwa nemeti kana chimeti, rara nemusana neace makumbo akakotama uye tsoka dzako dzakatsetseka pasi. Isa maoko ako kuseri kwemusoro wako usingashandise kumanikidza, simudza trunk yako nekushandisa simba padumbu rako uye gara wakachengeta musana wako wakatwasuka, usakotamisa mutsipa wako kana kumanikidza.

Zvakanakisa, ita mana seti e makumi maviri ekudzokorora imwe neimwe.

Iwe unogona kuwedzera kusimba kwechiitiko kana iwe ukasimudza makumbo ako kubva pasi.

Chidimbu

MuchiRungu inozivikanwa sendege, chiitiko chinoshanda chiri kuwedzera kuve chakakurumbira. Mumasekonzi mashoma zvikamu zvakawanda zvemuviri zvinoshandiswa.

Iyo pose inoitwa nenzira yakapusa. Uchibatsirwa nemeti, rara wakatarisa pasi kumberi uye nemazano eganda. Chengetedza chimiro chakasimudzwa asi nemusana wako wakananga. Magokora anofanira kunge ari pasi pemapfudzi.

Balance kwemasekondi makumi maviri uye ita mashanu maseti.

Makumbo edatya

Gara pameti uye chengeta musana wako wakatwasuka uye makumbo ako akakotamiswa mudenga. Fambisa makumbo ako kumashure nekudzoka panguva imwe chete. Bvumirana dumbu rako uye uunze makumbo ako uye chipfuva padhuze pamwechete. Ita makumi maviri ekupusha-kumusoro mumaseti matatu.

Kutambanudza yako abs 

Es zvakakosha kutambanudza nzvimbo inoTinofanira kuzviita nekurara pamubhedha takatambanudza muviri wedu wese uye mawoko edu akazorora pasi. Iwe unozofanirwa kusimudza maoko ako kuitira kuti kumberi kwemuviri wako kusimudzwe kumashure nedumbu rako rakabatwa. 

Nyaya inoenderana:

Iwe unofanirwa here kuita maekisesaizi kuti udzikise uremu?

Unogona kudzikira uremu nekukurumidza?

Isu tinowanawo dzimwe tsika dzinotibatsira kurasikirwa nemafuta emudumbu, kana iwe uri mumwe wevaya vanoomerwa nekurovedza muviri, tinokukurudzira kuti uende kwemaminetsi asingasviki maminitsi makumi matatu pazuva kuti ufambe uye uteedzere netsika dzakanaka.

• Inwa mvura yakawanda. Mvura yakakosha kuti ubvise muviri, inodzivirira kuputika uye inobatsira kugaya, inonunura kupombana uye gasi. Paavhareji zvinotsanangurwa kuti iwe unofanirwa kunwa anosvika maviri litita emvura pazuva.
• Chengetedza kudya kwako munyu. Munyu unotiita kuti tiwedzere uremu sezvo uchitikonzera kusakosha kwemvura.
• Ita kujairira kudya chikafu chakaringana. Izvi zvinoitwa nekuyera huwandu hwe makabhohaidhiretsi, mafuta uye macaloric zvigadzirwa. Iwe unofanirwa kuzadza firiji yako nezvakaderera macalorie chikafu, senge michero, miriwo uye mapuroteni ane hutano, pamwe neakakosha mafuta emafuta.
• Idya zvishoma zvishanu ka5 pazuva. Izvo zviri nani kudya nguva zhinji uye zvishoma huwandu mune yega yega yekudya. Ichi ndicho chinhu chikuru chekuchengetedza metabolism yako ichishanda uye kupisa mamwe macalorie.
• Dzivisa zvinwiwa zvine kabhoni. Izvi zvinoita kuti dumbu redu rizvimbe tisina kuchida, kunyangwe iwe ukadya izvo zvisina shuga kana macalorie, zvinongova zvisina basa. Zviri nani kunwa infusions, chaiwo majuisi kana mvura.

Kusvuurisa dumbu mumukadzi

Muviri wevakadzi wakasiyana zvishoma newemurume, uye kusarudzika kwevamwe kunogona kuita kuti zvivashande kurasikirwa nemafuta emudumbu kwete ivo. Tevere, tinokupa makiyi kana iwe uri mukadzi uye uchida kurasikirwa nedumbu rako.

• YogaYoga inokurudzirwa zvakanyanya kuti udzidzise nekuti chiitwa chine hutano, muviri uye nepfungwa. Yoga inokuchengetedza iwe uchishingaira uye haizomanikidze majoini ako.
• Dzidzira chero mutambo: Hazvina basa kuti ndeipi yaunosarudza, hukama hwekuve pachikwata hunokuchengetedza uchishanda, zvinokubatsirawo kujekesa mabasa ako kwemaawa mashoma. Uye zvakare, nemutambo mumwe chetewo unenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona.
• Kutamba: Iyi imwe nzira yakanaka nekuti ndeimwe yenzira dzinonakidza dzekudzikisa huremu. Kudzidzira inokwana makumi maviri maminetsi ekutamba pazuva kuchakuchengetedza iwe uchishanda uye iwe unonzwa kuzadzikiswa.
• Famba: chakanakisa ndechekufamba kanenge maminetsi makumi matatu pazuva, ichi chiito chakareruka chinomutsa muviri uye kana zvibvumirano zvedumbu uchifamba unenge uchizvishandisa. Kutenderera kuchayerera zvirinani uye iwe unozodzora huwandu hwe oxygen inopinda mumapapu.

Kupwanya dumbu muvarume

 

Varume vanonyanya kushingaira kupfuura vakadzi, vanowanzove nezviitiko zvemuviri muhupenyu hwavo hwezuva nezuva uye vane mutambo unofungidzirwa kwazvo.

Kwavari, zvinokurudzirwa kudzikisa dumbu ravo kuita zvinotevera:

• Usanwa zvinwiwa zvinodhaka: ichi ndicho chimwe chezvikonzero zvekutanga zvekugadzirwa kwemafuta emimba muvarume, saka, ndiyo nhanho yekutanga yekutevera. Deredza chinwiwa chako uye edza kunwa isina koriori isina zvinwiwa zvisina shuga yakawedzerwa.
• Dzivisa shuga uye mafuta: shuga nemafuta muchikafu zvinofanirwa kubviswa pese pazvinogoneka. Tiri kureva mapeke, makuki, makeke, zviwitsi kana ayizi kirimu uye zvinwiwa zvine shuga. Aya ndiwo anonyanya kukonzera kuve nemafuta mudumbu.
• Wedzera mamwe mapuroteni kuchikafu chako: wedzera kunwa kwezvikafu zvine mapuroteni, hove dzebhuruu, mazai, chizi, yogati yechisikigo, mhodzi, nzungu nemapuroteni akaonda.
• Dzvora kumashure nemahydrohydrate: izvi zvinopedzisira zvachinja kuita shuga neshuga kuita mafuta. Kana tikazojaira kusadya makabhohaidhiretsi, kuda kwedu kunodzikira saka kuonda kuchakura. Iwe unongo fanirwa kuita kuedza pakutanga kwekuchinja.
• Taura zvekudya zvine fiber yakawanda: usadya chingwa chena, kana mupunga uye zvakajairika pasita, gara uchiedza kutsvaga avo akasiyana akasiyana nekuti ivo vanokupa iwe yakawanda huwandu hwefibre uye ichakubatsira iwe kudzinga chepfu kubva mumuviri zviri nyore. Kana iwe uchida kudya sadza, tevera izvi chikafu chemupunga.
• Dzidzira kurovedza muviri katatu pavhiki: chero kurovedza muviri kweaerobic kunokurudzirwa zvakanyanya, kungave kufamba, kumhanya, kuchovha bhasikoro kana kuita musangano wekusimbisa muviri mukurovedza muviri. Izvi zvinofanirwa kuperekedzwa nemaitiro akanaka ekurara, kurara maawa manomwe kusvika masere pazuva uye uchiperekedzwa nechikafu chakaringana.

Kune akawanda matipi isu atinogona kunyora pasi uye kuitisa kuti tikwanise kubvisa mudumbu mafuta. Aya madiki madiki atinogona kuunza zvishoma nezvishoma mumararamiro edu Kuti uwane hutano hwakanaka, iwe unozonzwa zvirinani, uine simba rakawanda uye hushingi hwakawanda kutarisana nezuva rako. Wakamboedza iyo 500 koriori chikafu? Tinokurudzira seimwe nzira yekudzora huremu nekukurumidza.

Kana iwe waifarira yedu Kudya kuti ubvise dumbu, tinokurudzira kuti ubatanidze yedu Facebook boka nekudzvanya pane inotevera chinongedzo. Nenzira iyi unozogamuchira zvese zvinyorwa zvedu uye zvekudya kuti ugare wakasimba uye uine hutano.