Ukuphulukana nekhilo ngosuku kunye nokutya kwethu
Esi sisidlo esenzelwe bonke abo bafuna ukunciphisa umzimba ngosuku 1 ikhilo kwaye ukhuphe isisu sakho. Ukuba ubeka le rejimeni ekusebenzeni ngokungqongqo Iya kukuvumela ukuba ulahle ikhilogram enye ngosuku olu-1. Ewe kunjalo, ukuze ukwazi ukuziqhelanisa kuya kufuneka ubesempilweni kwaye ayilohlobo lokutya onokulugcina ixesha elide; Yenzelwe kuphela ezo zihlandlo zikhethekileyo apho kufuneka sinciphise ubunzima ngokukhawuleza kwaye siphume (kumtshato, ipati, iparade, njl.
Ukuba uzimisele ukubeka oku kutya kwindlela yokusebenza kuya kufuneka usele amanzi amaninzi kangangoko ngalo mhla, ukusukela amaxesha ngamaxesha umntu onoxanduva lokudumba kukungabikho kwamanzi okwenza ukuba umzimba wethu ugcine ulwelo. Kukwacetyiswa ukuba ukutya kunetyuwa encinci (ngesizathu esifanayo) kuba ityiwa egqithileyo iyasomisa kwaye yenze umzimba uthande ukugcina ulwelo. Ukongeza emanzini ungasebenzisa ukumiliselwa kunye neswiti.
Olunye uluvo olulungileyo lokunciphisa umzimba ngosuku olunye ukutya kwexesha kunye nejusi yelamuni okanye iviniga ukunqanda ukufuna ityuwa eninzi. Ewe kunjalo, a ukutya okungekho mgubo ihlala ikunceda ukunciphisa umzimba ngokukhawuleza.
Ewe kubaluleke kakhulu ukukhumbula ukuba oku kutya kukhuthazwa kuphela kusuku olunye.
Ukutya ukunciphisa umzimba ngosuku
Vuka nje kusasa kwaye kwisisu esingenanto: iglasi yamanzi ashushu kunye neglasi yejusi yendalo yelamuni.
Desayuno
Ukufakwa ngaphakathi kukhetho lwakho ngeswiti kunye neplamu.
Kusasa
Iglasi yobisi lwe-skim kunye ne-1 light bran cracker. Ungayitshintshela kwisiqwenga sesiqhamo esingengomdiliya okanye ibhanana.
Isidlo sasemini
un isitya sesuphu yemifuno (into ekhanyayo enje ngamakhowa, iitumato, iasparagus, njl.njl.) kunye nesiqwenga sesiqhamo ukukhetha phakathi kweediliya okanye iorenji.
Emva kwemini
Inxalenye ye ukukhanya kwegelatin.
Ukutya okutyayo
Ukufakwa ngaphakathi kukhetho lwakho kunye neyoghur ephantsi.
cena
I-tomato elula, i-asparagus, iilki okanye umhluzi ofanayo, isitya sesaladi eluhlaza kunye nama-orange e-mandarin.
Ngaphambi kokuba ulale: ukumiliselwa okukhethiweyo.
Ndingahlisa njani umzimba ngokukhawuleza?
Kuluntu esihlala kulo, sifuna yonke into ikhawuleze, nokuba kukufumana izinto eziphathekayo, ukufikelela kwelinye icala lesixeko ngejiffy okanye ukunciphisa umzimba.
Sijolise kokugqibela, wonke umntu ufuna ukunciphisa umzimba ngokukhawuleza, nangona kunjalo, ukunciphisa umzimba kuthathwa njengomnye wemisebenzi enzima enokwenziwa.
Zininzi iindlela zokufezekisa ukunciphisa umzimba ngaphandle kokubeka impilo yethu esichengeni, okanye ukuba nesiphumo esothusayo. Ukufezekisa oku, sikushiya indawo ebaluleke kakhulu ukuba uyilandele ukuze ufumane ezona ziphumo zibalaseleyo.
- Njengoko besitshilo ngaphambili, Kuyimfuneko ukuba usele amanzi amaninzi. Gwema iijusi zeziqhamo ezingezizo, iziselo ezinxilisayo, iziselo zamandla okanye iziselo ezinxilisayo. Zonke ezi ziqulathe izixa ezikhulu zeswekile, isodiyam, kunye neicarbohydrate kwaye zinokusenza sigcine ulwelo.
- Ziqhelanise nokunciphisa izixa kukutya. Kuya kufuneka silawule iikhalori esizityayo, kufuneka sifunde ukulawula ubungakanani bokutya esikutyayo kwisidlo ngasinye. Yitya kathathu ngemini ubuncinci kwaye usele amanzi amaninzi.
- Yenza imisebenzi yomzimba yonke imihla. Ngomsebenzi womzimba sithetha ukuhamba, ukuqubha, ukubaleka, ukuhamba ngebhayisikile okanye ukwenza ibhodi yokomelela ekhaya. Ngokufanelekileyo, yithathe ngokungathí sina kwaye wenze imidlalo mihla le ukuze unciphise umzimba ngokulula.
- Gwema iicarbohydrate kwaye wandise ifayibha. Kubaluleke kakhulu ukungahoyi iikhabhohayidrethi kangangexesha elithile kuba zisba iswekile kunye namafutha ngokuhamba kwexesha, ukwanelisa umzimba wethu, kufuneka sitye ukutya okutyebileyo kwifayibha. Basusa ityhefu kwaye bagcina inkqubo yokwetyisa esempilweni.
Sikunika uluhlu lokutya okuthile ekufuneka sikuphephe ukuba asifuni ukutyeba ngokulula.
- Iitapile
- Comida rápida: iihamburger, ipitsa, izinja ezishushu, njl.
- IiKholethi
- Ice cream
- Iibhotile
- Ukucoca umgubo
Into ebalulekileyo xa kusiziwa ekwehliseni umzimba kukwenza ukucinga ngempilo yethu, akufuneki sibeke emngciphekweni okanye sibeke emngciphekweni imizimba yethu ngokutya okungummangaliso okanye ukutya okungqongqo.
Okunye ukutya ngosuku olunye
Ukutya ekucingelwa ukuba kugqitywe ngosuku olunye yinto engxamisekileyo enceda ukukhupha umzimba emzimbeni kwaye isebenze njengonyango lokothuka ukuqala ukunciphisa umzimba. Iimpawu esiziqaqambisayo zezi zilandelayo:
- Ngokukhawulezaukutya okukhawulezayo okuhlala iiyure ezingama-24 kuphela.
- UthinteloUmlinganiselo wokutya akufuneki ugqithwe ngaphezulu kosuku olunye.
- Ukucoca: Unceda ukuhamba kwamathumbu kunye nokufuduka, kugcina ikholoni icocekile.
- Chaza igama: Uyakufumana isisu esisicaba kuba awuzukuhlupheka kwaye ulwe nesisu esiswini.
- Ukutsalwa emzimbeniuya kukuphepha ukugcinwa kolwelo kunye neetyhefu ezigciniweyo.
Imenyu yosuku lwe-monodiet
- DesayunoIikomityi ezimbini zeti ene-lemon efakwe kunye nepunipoon yobusi. Ikhatshwe yincindi yeorenji.
- Kusasa: iyogurt enesikim.
- Isidlo saseminiIsuphu yemifuno enamafutha asezantsi, isaladi encinci yeletisi, iarugula, ibasil kunye neasparagus emhlophe. I-yogurt eneoli encinci.
- Ukutya okutyayo: Iziqhamo ezibushelelezi zikhatshwa sisiqwenga sesiqhamo sonke.
- cena: Ukutya isuphu yemifuno kunye nemifuno ebilayo eneziqholo, akukho kunxiba okunamafutha
Ngaba unokulahleka ngekhilo ngosukua?
Ukuba sifuna ukunciphisa umzimba, ikhilo ihlala ithathwa njenge Ubuncinci bomlinganiso esifuna ukuphulukana nawoKusenokuvela ukuba impumelelo linyathelo elincinci, nangona kunjalo, ukunciphisa umzimba kuhlala kuqala ngekhilogram yokuqala.
Ukunciphisa umzimba ngumba wemathematics, ikhilo ngekhilo sisondela kwinjongo zethu, ukufezekisa ubunzima obulungileyo. Nangona kunjalo, ixhala lidlala iqhinga kwaye sifuna ukunciphisa ubunzima kwangoko.
Ukutya okukhawulezayo kosuku olunye kuthathwa njengeerejimeni ze-detox zeyure ezingama-24 ezinokusenza siphulukane nekhilogram ngosuku. Nangona kunjalo, oku kutya kunokwenziwa kuphela kusuku olunye kuba zinokuba yingozi kakhulu kwimpilo yethu.
Yimalini ubuninzi bakho obunokunciphisa umzimba ngosuku olunye?
Ngenyanga sinokulahleka phakathi kwe-3 kunye ne-4 kilos ngendlela esempilweni ukuba silandela ukutya okungqongqo kakhulu. Ukuphulukana neponti yamafutha kulingana nokulahleka malunga neekhalori ezingama-3.500 XNUMX. Ukuba ufuna ukuphulukana nekhilo ngeveki kuya kufuneka uchithe i-1000 yeekhalori ngosuku ngalunye lweveki. Le lahleko yekhalori inokwenziwa ngokutya okungqongqo okanye kufuneka itshiswe ngokwenza umthambo.
Ukufezekisa injongo yoku Ukuphelisa iikhalori ezili-1000 ngosuku Iingcali zesondlo zicebisa ukudala idayari yokutya ukugcina ulawulo olugqibeleleyo, nokuba kungencwadana yamanqaku okanye kusetyenziswa isicelo esiselfowuni.
Nazi izikhokelo onokuzilandela ukufezekisa injongo yakho:
- Kufuneka ukuba yenza iintsuku ezi-5 ukuya kwezi-6 ngeveki ezemidlalo.
- Inani leekhalori ozitshisayo ziya kumiselwa ngokobudala bakho, isini, kunye nobunzima.
Sishiya umzekelo wemibala enxitywa ngumntu onama-68 eekhilos.
- run kwimizuzu engama-20 kwi-9,5 km / h: 229 yeekhalori
- ibhayisekile elliptical Imizuzu engama-30: iikhalori ezili-179
- UNadar Isifuba semizuzu engama-30: iikhalori ezili-189
- Kickboxing imizuzu engama-30: iikhalori ezingama-357
Kuya kufuneka sibe nesiseko esicacileyo, ukuba ufuna ukunciphisa umzimba kufuneka uchithe ngaphezu kokutya, oko kukuthi, yitya kancinci kwaye uhambe ngaphezulu. Ukutya okuthembisa ukulahla i-10 kilos ngenyanga zikhonaNangona kunjalo, badlala impilo yakho yomzimba, yangaphakathi neyengqondo. Olu hlobo lokutya lwenza ukutya kunganeli kwaye kulolonge umzimba kwaye ekuhambeni kwexesha kungazisa iingxaki ezinzulu.
Izinto ezibalulekileyo ekufuneka uzigcine engqondweni
Amanzi okusela kubalulekile ukunciphisa umzimba ngosuku
Ungalibali ezona ndawo zibalulekileyo zokutya ekuvumela ukuba unciphise umzimba ngosuku olunye ukuze usebenze:
- Amanzi okusela ayimfuneko, ubuncinci kufuneka usele iilitha ezimbini ukuze usebenze kakuhle.
- Akufanele usixube isiqhamo, kuba uninzi lwefayibha luhlala esikhumbeni kwaye luya kukunceda ukhulule amathumbu.
- Ukuba ulambile imini yonke ungatya iseleri okanye iminqathe Akhongxaki.
- Ukuba uyadinwa kukusela amanzi kuyacetyiswa ukuba sela iti eluhlaza ene-diuretic kakhulu, inceda ukulwa indlala kwaye inceda ekupheliseni amafutha. Iti ebomvu ikwacetyiswa kakhulu.
- Awudingi ukwenza umthamboNangona uyakwenza oko, ukutya kuya kusebenza ngcono.
Ukuba oku kutya kuluncedo kuwe ke sicebisa ukuba ujoyine iphepha lethu likaFacebook Nqakraza kwiqhosha elilandelayo. Ucofa kanye nje ukuze ungaphoswa naziphi na iingcebiso zethu zezempilo.
NDINGATHANDA UKUNCIPHA OKUNGAKUMBI OKANYE NGAPHANTSI KILOS 10 …… ITHI NDIYADLELA UKUTYA OKU KUDLEKILE NGOMHLA OMNYE …… NGALO LONKE IXESHA ENDINGAQHUBEKA NALO NGOKUDLA
I-GRACIAS
Molo IGAMA LAM NDingu-LARA NDIMINYE IMINYAKA ELI-11 KUDALA OBEKUGQIBELA BES KE BANDILINGANISILE 42 KILOS NGOKU KUFUNEKA NDILUNGISELE 56 Ndicela undincede nceda
Yitya iziqhamo ezininzi, wenze umthambo, ubuncinci i-30 min. Yonke imihla, kwiYouTube babonisa iividiyo ezininzi ngendlela yokunciphisa umzimba, kunye nokuzivocavoca umzimba, iiPilates, njl. Sela amanzi amaninzi 🙂 kwaye kufuneka ubenamandla amaninzi, usemncinci! Ndineminyaka eli-14 ubudala, yaye ndiye ndaqalisa ukutya ukutya ngenxa yokuba ndiziva ndingonwabanga! kwaye iyandisebenzela! Umnqweno omhle! (:
Ndiyichubby kakhulu esiswini kwaye ndingathanda ukuyithoba kwiintsuku ezi-7
Ndithembisene ngomgqibelo wangoMgqibelo… ngaba ndingakwenza kwangalo Mgqibelo ungafumenanga kutya?
Kutheni ngenye imini kufuneka uyenze nje?
Ndinobunzima obungama-53 kwaye ndingathanda ukwehlisa umzimba ngama-5 ngaphantsi andiziva mnandi
Ndenza njani ukunciphisa umzimba ndiya ejimini kwaye ndilahle i-4 kodwa ndiziva ngokufanayo ndingathanda ukunciphisa umzimba kwiintsuku ezi-2 ezidlulileyo
Ndinobunzima obungama-51 kwaye ndifuna ukwehla ndaya kwi-46, ndingenza ntoni, ungandithumelela ukutya?
Ndiyintombazana kwaye ndingathanda ukwehla kakhulu andithandi ukubona iimpahla zam zibanzi andifuni nokubona ukuhamba kwam kwaye ndingathanda nokwazi ukuyeka ukutya ukuba ndilambile
Molo, ndineminyaka engama-22 ubudala kwaye ndibeleke iinyanga ezili-10 ezidlulileyo, kwaye ndibonakala ndityebile kakhulu, ndinobunzima obuyi-84 kg, ndinqwenela, ndinomnqweno omkhulu wokutya imini yonke, andazi ukuba kutheni, ngaphambi kokuba khange ndikuthande ukutya nje ngoku andikwazi ukuyeka. NDINCEDE NOOO BONA OKO NDIKWENZAYO !!!
Kuya kufuneka ukunyamezela indlala yokunciphisa umzimba
Ndiyintombazana eneminyaka eyi-14 kwaye ndingathanda ukuthoba isinqe sam, ndibabona betyebe kakhulu, ingaba oku kutya kunokundinceda?
oh kwaye ungandinika imithambo
Ndineminyaka eli-16 ubudala kwaye ndiziqhelanisa nomdaniso, andikho chubby ngokwenene, kodwa ukuba ndingathanda ukuba nesisu esisicaba, oku kutya kuya kwenza le nto ndiyifunayo.
helloaaa..mva kwemini emnandi kubo bonke abantu, jonga oku kutya ... hayi ukuba andazi ... kodwa akunampilo kakhulu, kungcono ukuba ubenenye indlela yokutya kunokuba ... mhlawumbi ulahlekelwe ziloo kilos kodwa ekuhambeni kwexesha kodwa ekuhambeni kwexesha kunzima ngakumbi ukuthatha iikhilogram ezilahlekileyo…. ii uza kubamba le nzame YANTSI ... kuba kamva uza kubabuyisa uyazi .... Ndibekile la mazwi okanye noo paraa .. noo agaiis estaa diietaa kuba elowo ukhululekile ukuba enze nantoni na ayifunayo ..
Kodwa hayi, iphilile kakhulu, kuba ukuba ndithi kuwe ...
Ndiyakuxelela nje ukuba ai ukutya okungcono .. awunyanzelekanga ukuba ubingelele kakhulu ... ii awulambi .. ngumcimbi wokufumanisa ... ii ai endolinos realeneimos .. ii cheap .. umzekelo .. nooo I al I-boi indibiza ii-euro ezili-12 veki nganye .. ii undicebisa ukuba manditya ntoni nokuba mandithini ukuba ndiphulukane neekhilogram ... kwaye ndiqhuba kakuhle ... wenoo ndiyathemba uthathela ingqalelo uluvo lwam enkosi kakhulu
Molo, ndingu-1'73cm ubude kwaye ndinobunzima obuyi-70 kg. Malunga nonyaka ophelileyo, ndafudukela kwelinye ilizwe, utshintsho lwadala utshintsho oluninzi ebomini bam nakwindlela endandizenza ngayo ngaphambi kokuba ndinobunzima obuli-15 kg. Ndifuna ukutya ukuze ndiye ezantsi ngokukhawuleza ... kodwa neengcebiso zokungabuyeli emva kuba ndinengxaki yoxinzelelo kwaye ukuba andizibambi ndiyakwazi ukutya isiqingatha sesonka sebimbo emva kwemini.
Nceda umntu andilole, ndifuna ukwazi ukuba usindisiwe….
Ndiqale nge-95kilos kwaye ndinobunzima obungama-72kilos kwaye ndinethemba lokufikelela kwi-65kilos.
Ndizamile amawaka kunye nezigidi zokutya kwaye ziyasebenza ukuba uyabambelela kuyo, kodwa ayinampilo njengendlela yokuphila.
Ndisezandleni zengcali, ingcali yokutya okunesondlo kwaye undifundisile ukutya, nditya yonke into kwaye andityebi ngandlela yimbi ndilahla ubunzima kwaye akukho nto yokulinganisa kunye nezinto ezingaqhelekanga.
Andiwathathi amayeza, okanye ukungcangcazela okanye amalungiselelo, ndilandela nje ukutya okufanelekileyo kum.
Chwayita, jonga ingcali yokutya okanye ugqirha wezidlo, akukho NATURHOUSE okanye uburhabaxa obunje, shiya ipasta emva koko…. KWAKHONA amanqatha.
Ndichitha i- € 7 ngalo lonke ixesha ndisiya kuvavanya
Abahlobo bam bandimamele kwaye balahlekelwe kwinqanaba le-1k ngeveki, oko kukuthi, i-4 ukuya kwi-5 kilos ngenyanga.
UMNTU ONIKEZA UMNTU OPHINDAYO…. Inye kuphela into enyanzelekileyo ... QINISEKA UKUBA ... uya kuba kukutya.
Ndiyakuvuyela !! Yindlela elungileyo, musa ukuhla ekutyeni, yiyo
Isimo nolawulo
Esk andikwazi kutya oko kundenza ndilambe kakhulu enye indlela enditya ngayo kwaye k ndinciphise umzimba ………… .. UNCEDO ………… .. nzulu ndiyayifuna ………… .. !!!!!
Namhlanje ndizakuyiqala, ndiza kukuxelela kwiintsuku ezintathu! Ukwanga
NgoMgqibelo kukho itheko bn shilo kwaye kufuneka unxibe ibikini,
nmas ndityebile kwaye ndifuna ukwehla emzimbeni ngeentsuku ezi-3 ngathi zii-4 kilos
Ngaba awulandeleli indlela yokutya amaxesha ama-3?
Ndidinga ukwehla ngeekhilos ezimbini ngomso ndizakuthatha oku kutya ???
Jonga, ndinedinga ngolwe-Lwesibini, kwaye kungoLwesihlanu, ndingaphulukana nantoni malunga neekhilogram ezintlanu?
Unokwehla emzimbeni ngokuthatha uhambo lweyure enye, ukutya iziqhamo kuphela imini yonke, ndingathanda ukwazi ukuba ungaphulukana nobunzima obungakanani.
Ukutya kumnandi kakhulu, ndiyathemba ukuba kuyandinceda kuba kusuku olulandelayo ngengomso ndibanetheko kwaye kukho ichibi
I-GRACIAS
Ndifuna ukunciphisa umzimba ngenxa yokuba ndinesiqingatha sechubby ndingatyebanga njengokuba ndisenza ngemini enye ndicela undiphendule ngolu hlobo ndineminyaka eli-12 kwaye ndiza kuya kunfu tennis kunye nejoqueyal ngexesha elinye kodwa ixesha elahlukileyo nceda ndinciphise umzimba
Eyona ndlela yokunciphisa umzimba yile: sebenzisa umgubo wemihla ngemihla kwaye uya kusebenza ... kulungile kakhulu kwimpilo yakho ...
umbuliso omnandi ..
Ndiyintombazana eneminyaka eyi-11 kwaye zonke i-k ayizozihlobo zam ezivela kwiklasi yam bandixelela ukuba ndityebile kwaye ndiyakholelwa kodwa ndicinga ukuba kungcono ukutyeba kwaye umhle k ungabhityanga kwaye uzothe. Ndicinga ukuba kungcono ukuba k andinqweneli, kodwa ke noko sendiyenzile idayethi kwaye andilahlekanga nto kodwa nangona kunjalo ndiya kunwelekazi kamakazi wam, unento yonke kwaye ndincipha kakhulu xk naye unombane ingubo ukwehla emzimbeni kwaye ngoku ndinobunzima obungu 34kg nangaphambi ko 45kg bno besssssitos kwaye ndiyakushiya k ndithetha muxo.
NDIYINCWANE ENCINANE KODWA NDIBHEKILE 6 KILOS OKUNGAKUMBI KANYE nobunzima 56 KILOS NDINEMINYAKA ELI-14
NDIFUNA UKULAHLEKA IVEKI NGEVEKI UKUZE NDILUNGELE UKUYA ELWANDLE
NDIFUNA UKULAHLEKA KONKE KODWA ANDIFUNI UKUHLALA NJENGALO MAFUTHA
NDIHLAWULA NGOKUKHULULEKA OKOYIKEKAYO .. ndicela uncedo kwaye andikwazi nokubhala malunga nokutyeba kweminwe yam .. Ndiyacaphuka kancinci! plizz ndincede okanye ndizitye zonke ..
Ndityebile, bayandicebisa ukuba ndisele amanzi amaninzi, ndizame iveki kodwa ayisebenzi.Ndicinga ukuba ndifuna enye inqaku lokutya kodwa ndiyacebisa ukuba nakuphi na ukutya esikutyayo kufuneka sikuhlafune kakuhle kwaye ndiyathemba ukuba ndiphefumle.
Molo, ndineminyaka eli-14 ubudala kwaye ndimfutshane kakhulu, kodwa ngaphandle koku ndinobunzima beekhilogram ezingama-60 kwaye isinqe sam namathanga abanzi kakhulu. Andiziva ndikhululekile kuba udadewethu nabahlobo bam babhityile kakhulu kwaye ndingathanda ukuba bandithumelele ukutya okudityaniswe nokuzivocavoca umzimba ukunciphisa i-50 kilos.
Ndifuna ukunciphisa umzimba ngosuku olunye kodwa ndifuna ukuba isisu sam sihlale siphantsi kakhulu kwaye ayikuko ukutya okufanelekileyo abakundinike kona phantsi kwe-18 kilos ngemini kunokuba yiyo nantoni na kodwa ndifuna ukuba isebenze kwaye ubeke ngqo izidlo abathi zilungile ukuba zitya ntoni kwaye zithini
Molo, ndinguJacqueline, ndingu-1.69 x ubunzima 160 kwaye ndiziva ndilahliwe lihlabathi.Andazi ukuba ndenzeni, kodwa impilo yam igqibelele, ndiyabulela kuThixo, ndifuna nje uncedo oluncinci.
molo jacqueline! Jonga, ndingu 1, 64 kwaye ndinobunzima obuyi-81kg.Ndiqale ukwenza ukutya apho banditofa khona ngeezimbiwa kwaye ndaphulukana ne-4kg ngenyanga! Akululanga kangako kodwa xa sele uqalile uqhela ukutya izinto ezisempilweni amaxesha ama-6 ngemini ... ndiyacebisa!
Ndimncinci kodwa andazi ukuba ndifuna ntoni ukulinganisa kancinci masibone ukuba kunjani, kwezi ntsuku ndiza kukuxelela 🙂
molo ndinemibuzo emibini! owokuqala… kuthetha ukuthini ukumanyelwa?, kwaye okwesibini… .. kukangaphi apho unokutya khona, kuba isithi lusuku olunye kuphela
Ukufakwa ubisi, iti, ikofu, okanye izinto ezinjalo,
Ndidinga ukulahleka ubuncinci i-10 kilos ngenyanga, nceda, ukuba kukho umntu ofuna ukundinceda andixelele, ndinobunzima be-80 kilos kwaye ndineminyaka eyi-1.68 kwaye ndineminyaka eyi-14, ukuba umntu ufuna ukundishiya nezimvo ukwenza into, enkosi kakhulu 🙂
Molo, kufuneka ndehle i-1k enesiqingatha, ukuba nditya usuku lonke kuphela iiorenji kunye neeyure ezi-2 zebhayisekile eyadlulayo, ndingaya ezantsi?
Inye kuphela into oza kuyifumana kukugulisa, ndingumntu osisondlo, ndisebenza nabantu abakhuphisana nabo emzimbeni kwaye ndikuxelela kuphela ukuba oku kungalahleka ngendlela esempilweni kwaye ndicebisa ukuba ukwenze oko ungenanto isisu.
Ndizifundile zonke iikhomenti kwaye ndiyabaqonda bonke abo bantu kuba bendimncinci kwimeko efanayo ... Ndizokuchaza ... Ndingu-1,59 kunye neenyanga ezi-6 ubudala bendinobunzima be-58 kg bendingatyebanga kodwa bendizicingela kakhulu -ngazi ngomzimba wam ngenxa yokuba ndandimfutshane kwaye ndinemilenze ekhubazekileyo ngaphezulu kwetyala kukuba isisu sam besisoloko sicaba kodwa ndinamahips ... ndiza kuzama ukukunceda ngokukuxelela ukuba awungekhe ulahle ikhilo ukutyeba ngemini akunakwenzeka ukuba oku kutya akunako Ngaba kunempilo ... ngaba unganciphisa umzimba ngaphandle kokuya ngaphezulu? NGOKUQINILE sukuyibuza ... nditya okuqhelekileyo ... ndinekola yesidlo sakusasa okanye ijusi okanye ikofu ayinamsebenzi ne thowusti netumato kunye neoyile oku kutya kubaluleke kakhulu kwaye kukutya okungaphezulu kokutya ... phakathi kwentsasa malunga ne-12 ukuba une-ambre ke isiqhamo ... ukutya ukutya okwenziwe ekhaya ,,, akukho sidingo sokudumba kwimifuno ... idessert unesiqhamo ,, ngokutya malunga ne-5o6 njenge-sanwihc efanayo kodwa i-jolin ye-turkey esikiweyo ayiyi-salchicon okanye i-dulzaco ... wena Ungatya kwakhona ay I-ogurt yesiqhelo isiqhamo ,,, nakwisidlo sangokuhlwa akukho nto ingcono k isaladi ekhatshwa yinto elula umzekelo ukuloba imifuno ethile ... kwisidlo sangokuhlwa kulapho incinci kwaye k ingenisa kodwa andithethi ubungakanani bokutya kodwa ubungakanani bexabiso elinamandla ... kwaye ebusuku xa uyokulala, awufuni ukuyenza ngokufanayo, lonke usuku lubiza umzimba ngakumbi kwaye alunakushukuma ... ... ndikucebisa oku ... yidibanise ne ... 3 sexiomes zebhayisekile kwiveki yeyure enye (ibhayisekile iyanyibilika imilenze kunye nesisu ukongeza ekuphuculeni ukuma) ngesantya esigudileyo kodwa esingaguqukiyo kumaxesha okuqala anokulimaza amathambo eesile , ungakhathazeki ukuba uyaqhubeka uyithatha kwaye iya kuyenza okomzuzwana k ayisayi kuphinda yenzakalise ... kwaye ukugqiba ndiyakucebisa ukuba uthenge ubunzima obuyi-1 ukuqala emva nasemva kwe-3 kg kunye nemethi yokwenza umthambo endikucebisayo Umatshini wokushicilela wamajoni kunye ne squats, ii-adominal (xa ubazembe, musa ukutsala intamo yakho ngezandla zakho, uhlala uzama ukujonga isilingi ukuze ungakwenzakalisi entanyeni) kunye nebhasi imoto eminye imithambo k ukusebenza imilenze, isisu yintoni kerais ukunciphisa umzimba isinqe umthambo nganye 20 amaxesha hayi agais ityala lento k ubeke .... khangela umthambo 12 kwaye wenze yonke imihla k musa ukuya kuthatha ibhayisekile ... ( ubuncinci amaxesha ama-3 ngeveki ezi kodwa kungcono yonke imihla k hayi i-ballais kwibhayisikile) kum isebenze, hayi kuphela ukwehla kobunzima, ukuba akunjalo, ithoni yomzimba wakho kwaye uphulukana ne-flaccidity… .ungakhathalelwa kukuphulukana ubunzima ngokukhawuleza malunga noko ndikuxelela kona, uya kuqaphela iziphumo ... Ndiyakuqinisekisa ukuba xa ujonga esipilini ngekhe uphinde ulile ...
Ndiyathemba ukuba ndingayenza, kunye nokutya m kgo d indlala
Ntombazana, oku kutya kuyasebenza, ndiyakucacisela phambi kwayizolo ndifumene eli phepha ndaye ndagqiba kwelokuba ndenze ukutya, kusasa ndisele amanzi ngelam, ukutya iti eluhlaza kunye namanzi onke emva kwemini kunye namanzi asebusuku ngelamuni. KUSEBENZELEKILE kum, kuba ndinobunzima obungama-60kg kwaye ngoku ndinobunzima obuyi-58kg, ndiza kuyenza le ndlela yokutya okungenani usuku olu-1 ngeveki, kuba luhamba kakuhle, into embi kukuba ekuqaleni ulambile kancinci
NDIZOKUXELELA UKUXELELA UKUBA KUHAMBA NJANI UKUTYA
QHUBA UKUBHALA UKUZE UBONE UKUBA KUHAMBA NJANI KUWE OKANYE UBUZE UKUBA KWENZEKA NJANI
Ndiyakuthandana!!
Ndinobunzima obungama-49kg kwaye ndifuna ukuthoba umzimba ngemini enye kwaye kuyabonakalisa, ngakumbi esiswini, ndiziva ndikhaphu-khaphu kuwo wonke umzimba kunasemini?
EWE, KUSEBENZA! Ngokukrakra, kulungile kwisidlo sangokuhlwa andisatyi kwanto enyanisweni nditya kabini kuphela ngemini, ngo-9 ekuseni nditya iziqhamo kwaye ndisela amanzi amaninzi, xa ndibuya esikolweni ndisela amanzi amaninzi kwaye ndiphinde nditye iziqhamo. kodwa nemifuno ebilisiweyo, ngosuku ndisela malunga ne-3 yeelitha zamanzi (hayi ukutsala kuba ayisebenzi, ndiyenza kancinci kodwa ndisela iilitha ezi-3.) kwaye ndenza iyure eqhubekayo yomthambo ... ndiyadanisa, ndibaleka , tsiba kwaye uhlale-phezulu, yenza oko sele ndiphulukene ne-3.2kg ngeentsuku ezi-3! ukwanga kubo bonke ñ_ñ
I-PS: Ngeentsuku ezili-10 ndiza kukuxelela inkqubela yam ñ_ñ ndiyathemba ukuba sele ndiphulukene neekhilogram ezili-10 (:
kwaye awutyi sasemini? OO
Sawubona uVeronica, ewe ndinaso isidlo sasemini, kodwa eyona nto ndiyenzayo NGOKUQHELEKILEYO
Kule mihla into endiyityileyo yile
Isidlo sakusasa 1: Ukutya, iziqhamo, iyogathi, ootata ngeshizi.
Isidlo sakusasa 2: I-Quesadillas eneshizi, iziqhamo, ilamuni okanye ijusi yeorenji.
Isidlo sasemini: Iziqhamo (iapile, ivatala kunye nevatala)
Ukutya: iisaladi ezinekhukhamba, isaladi, isipinatshi, iminqathe, nokuba zibilisiwe okanye ziluhlaza kodwa zintsholongwane.
AKUSEKHO CENO !!
Usuku ndisela iilitha ezintathu ukusukela ngentsimbi yesi-8 kusasa xa ndivuka kude kubethe u-10 ngokuhlwa xa ndisozela
Yonke imihla BONKE! Ndenza iyure eqhubekayo yokuzivocavoca, ndidlala umculo kwaye ndihambisa umzimba wam wonke, nditsiba intambo, ndibaleka (ngaphantsi kwe-2 yeekhilomitha), ndenza ukuhlala-phantsi kunye ne-squats, ndenyuka ndisihla kwizinyuko zendlu yam.
Kwezi veki zimbini sele ndilahle i-12.5kg kwaye ndonwabile! KUFUNEKA AMANDLA OKUQINISEKISA
Ngokucacileyo ndenza le nto ithethwa koku kutya, kodwa kude kube semva kwemini, oko kukuthi.
Ukuzila ukutya: iglasi enye yamanzi afudumeleyo kunye neglasi enye yejusi yelamuni yendalo.Isidlo sakusasa: 1 ukumnika ukhetho lwakho kunye neplamu e-1.Ibhanana yesidlo sasemini: 1 ipleyiti enzulu yesuphu yemifuno elula kunye negrapefruit e-1 okanye iorenji. / OKANYE I-APPLE) Ukumanga okuhle !!
Ndineminyaka eli-14 ubudala, ndina-1.60 kwaye ndinobunzima obuli-101 kwaye ndifuna ukwehla ngama-40 eekhilogram ngoJuni. Ucinga ukuba oku kutya kungandinceda ????
Ewe, baya kukukhonza, ndinobunzima be-85 kwaye namhlanje ndiza kuqala i-besssooo
PS: Ndiyacebisa
Molo, ndikumlo omkhulu wokunciphisa umzimba.Ndiza kuzama oku kutya ukucebisayo… kodwa sana lwam, uziva njani ungaziva ulambile ???? Okwam kunzima kakhulu kuba ndiziva ndilambile kwaye ndingena kwimeko engalunganga kwaye intloko yam ibuhlungu. Kuyanyanzeleka…. Andazi ukuba ndenze ntoni ,,, ungandixelela ukuba awuziva ulambile okanye awufuni Ukutya ??? Enkosi
kwaye ukuba usela amanzi amsulwa kunye nejeli, ucinga ukuba iyasebenza
Inzulu 😮 ndifuna ukuncipha ngokukhawuleza 🙁
Into enukayo ye-esile kwaye kwenzeka ntoni kuwe kukuba ube phambi kocwangco imini yonke usitya i-ganxitos, kuyinto eqhelekileyo ukuba utyebe uyokubaleka wenze ububele eluntwini, kwaye ushiye iilamuni zodwa ukuya kuphumelela iilamuni kwaye iilamuni ziyatyiwa
Okubangela umdla koku kutya, kwaye ngokuya ndizifundile izimvo abazenzileyo, baphulukene nobunzima obuninzi ngexesha elikhawulezayo. Ndivumelana ne-hydration kunye nokuzilolonga, ndicinga ukuba xa unciphisa umzimba kufuneka usele ulwelo oluninzi kwaye uphonononge izihlunu.
Ndizakwenza oku kutya njengemiceli mngeni ukubona ukuba zingaphi iikhilogram endinokulahleka. Ndidinga ukuphulukana ne-6 kilos ukuze ndigqibelele, ke ndiye ndiqale kwaye ndikuxelele ukuba bekunjani kwiiveki ezi-2.
Ndiza kuzama indlela kaYadira, ndiza kukuxelela kwiveki ezayo ...
Ewe ... ndingugqirha otya ukutya okunesondlo ... eyona nto yenziwa zezi ndlela zokutya kukuba xa uqala ukutya ngokwesiqhelo, uye utyebe kwakhona, ngokungathi utya kabini ngemini, umzimba awufumani kutya kwaneleyo Into eyenzayo kukugcina uvimba kwaye ungatshisi amanqatha okanye iikhalori… .Andazi ukuba ungazenza njani izinto ezibubudenge, ukuba ufuna ukunciphisa umzimba, ukutya okunezakha-mzimba kunye nezidlo ezi-5 ngosuku, kunye nokuninzi ezemidlalo.
Molo ukuba igama lam ndingu-ALEJANDRINA…. NDIKWANAYO NEZINGXAKI ZOBUNTU OBUGQITHISILEYO NDAKHO UKUDLULA OKUTSHISAYO NDALAHLEKA I-5 KILOS NDAYEKA. AMANQAKU AMANINGI IDISH YAKHO KUFUNEKA UBENAKO UKUZE UTHOBE NGOKWENENE ...
Ndifuna ukunciphisa umzimba ndizama kodwa andinakundinceda
Hee, ndifuna ukuphulukana neekhilogram ezimbalwa ... kodwa ndenza njani ukuze ndingaphindi ndilambe?
meizitang iipilisi
umntu ugcina ukutya ngendlela yokulahleka kweekhilo ezi-5?
Ndizilolonga yonke imihla kwaye nditya iziqhamo kunye nemifuno kwaye akukho kuki okanye iilekese okanye inyama nje kwaye bendineentsuku ezisixhenxe kuphela kwaye sele ndilahle iiponti ezisi-7, oko kukuthi, iponti enye ngosuku. Ingcebiso ungazilinganisi kwiikhilogram ukuba akunjalo ngeepawundi uya kuba yinkqubela phambili ekhawulezileyo kwiiponti kuba uzikhuthaza ngakumbi kuba kunzima ukuphulukana nekhilo kunepawundi (uphambene) ndiyathemba kwaye ingcebiso yam iya kukunceda. Unethamsanqa! !
Ukutya kufuneka kwenziwe kube ngokwakho njengoko sonke sineemfuno ezahlukeneyo… Bona ingcali.
Molo, ndilahle iikhilogram ezisixhenxe apho ndilahle umyinge we-7k ngeveki.
Sela amanzi amaninzi
Ndinobunzima obuyi-53 kilos ndifuna ukunciphisa umzimba kwaye nditya ukutya ngalo lonke ixesha, kananjalo andizithandi izilayi endinazo haha
Ndifuna ukunciphisa umzimba ndingatyi nto
Ndifuna ukubhitya njengoko ndisenza ukuze ndingalamba ...
ndincede ???
umntu ugcina ukutya ngendlela yokulahleka kweekhilo ezi-5?
Ndinobunzima obungama-64 kodwa emzimbeni wam ndikhangeleka ndityebe kakhulu: ngaphandle kokwenza umthambo abacebisa ukuba ndisuse izilayi ndinciphise kancinci
Ndifuna ukunciphisa umzimba andonwabanga .. Ayudaaaaaaaa!
Ndifuna ukunciphisa umzimba ngokukhawuleza
sela amanzi ngelamuni
Ndifuna ukunciphisa umzimba ngokukhawuleza kodwa akukho mntu ubalayo
Molo, ndinobunzima obungama-56 kl ndifuna ukuphulukana ne-5kl kodwa andazi ukuba ndilambe kanjani kakhulu, ndincede
Ndingalahla njani i-15 kilos ngeentsuku ezingama-25 nceda uphendule
molo bendifuna ukwazi ukuba ungatya enye into ngesidlo sakusasa endaweni ye "plum".
Ndifuna ukutya kuba ndityebile kwaye ndifumana iintlungu esifubeni :(
Molo Ubunzima 48 Ndingu-1.53 Kiero Yehla Ndityebe kakhulu Ndiziva ngathi yihagu Ndincede Nceda
Ndisemncinci kakhulu, ndilinganisa i-156cm kunye nobunzima be-60,7 kg. Ndiyazi ukuba andityebanga kakhulu, kodwa ndingathanda ukunciphisa umzimba ukuya kuma-55 kg okanye ama-50 kg ngeveki. Okanye, slim isinqe nge-10-20 cm
yiba nomonde ... ukuba unexesha elininzi kunye nobunzima kunye nemilinganiselo, yenza inkqubo ngokuzolileyo ... ukutya kunye nokuzilolonga ... akukho nto ikulambisa ... kunye nomonde omninzi ...
Ndineminyaka eli-15 ubudala, ndilinganisela i-1.64 kunye nobunzima be-61.7kg kwaye iphupha lam kukuba kwi-50 kg kwaye ndizigcine kuba, njengam, ndiye ndancipha emzimbeni kwaye ngesinye isihlandlo ndehla nge-3kg kwiiveki ezi-15 kodwa emva koko ndenyuka ndaya andazi ukuba ndenzeni
Inyani yile yokuba ndiphosakele ndineminyaka eli-17 ubudala, ndinobunzima obuli-105 yeekhilogram kwaye ndilinganisa i-1.65 cm
Ndineminyaka engama-47, ndinobunzima obuli-128 kilos .. Ndilinganisa ngokulinganayo nawe… ndilahlekelwa ziikhilo ezi-3 ngenyanga, ngokuzolileyo. Ingcali yam yesondlo yandinika ukutya okhethekileyo kubantu abaneengxaki zeswekile. Khathalela, ukuba udibanisa ukutya OYILWAYO LWEENKCUKACHA zakho, kwaye uzilolonge, kuya kusebenza. Ngaphandle koko, iyakucotha kwaye uphelelwe lithemba ... andifuni ukuba ube ngomnye wabantu abanesifo seswekile okanye i-insulin enganyangekiyo., ... fumanisa malunga ne-acanthosis nigricans ... mhlawumbi unokuxhathisa kwe-insulin kwaye uyakwenza ungazi…. Andinqweneli mntu esi sifo ...
Kuya kuba kuhle ukukwazi ukuphulukana nezo kilos zongezelelweyo zilahlekileyo emva kokuphulukana nekhilo ngosuku olunye
Kwaye ukuze bangakulambisi utya iziqhamo ezinekhalori esezantsi kodwa ungatyi iapile okanye ibhanana, kuba ezi ziqhamo zinethamsanqa elininzi
Ewe, ukuba uyi-garda kungcono uthathe i-capillo uyibeke emlonyeni wakho iyanceda kwaye bomita lo170 kwaye ndinobunzima obungama-45 le perfecya ndiyeke ukufikelela kuma-30 kwaye ndilahlekelwe lilitha ezili-15 zeethamsanqa kodwa bathi ndiyagula kodwa Andikholelwa xa ndiye kwagqirha bathi phantsi kokuncamisana kodwa kuyaxoka
Ukuze unganqunyanyiswa, cinga ukuba uyinkosazana enesithsaba sobuxoki kwaye utya ngakumbi uhlamba ukonakalisa ukutya sisiqhamo esalelweyo kwaye abantu abakunika ukutya bayathakatha
Molo, ndimncinci kodwa ndinobude obuyi-1.56cm kwaye ndinobunzima obungama-56kg ndiyazi ukuba ndityebile kuba umakhulu wam unobunzima obungaphantsi kwam kwaye andiyithandi loo nto, ndiza kuyenza le nto ndibone ukuba yehla emzimbeni
hola
Ndidinga ukwazi ukuba ndinciphisa njani ubunzima ngenxa yokuphakama kunye nokuphakama kakhulu?
Nceda undincede !!!!!!!!!!!!!!!!!!!!!!
Molo, ndimncinci kakhulu kule nto.Ndiyi-1,57 kodwa i-55,2 KG, ndineminyaka eli-11 ubudala kwaye ndibonakala ndityebile, ndifuna ukufikelela kuma-39 okanye ama-0 kg wam, ndingabhitya kakhulu kodwa ndifuna ukuba lulusu.
Zingaphi iintsuku ezilandelwayo apho ndinokwenza ukutya?
Molo, ndilahla njani umzimba ngokukhawuleza? Ndizamile ukutya. Kodwa ndiyenza inyanga kwaye emva koko ndiyishiye kwaye ndiqale ukutya nditye ndinobunzima bama-54 kwaye ndilinganisa i-1.53 ndiyazi ukuba andityebanga kakhulu kodwa ngaphambi kokuba ndinobunzima obungama-40 oko kuye kwaba nzima kakhulu kum kuba oko ebhityile ngaphambili, ngoku andinguye. Ndimfutshane kakhulu kubunzima endinabo kwaye ndikhangeleka ndityebe kakhulu. Ndicela undincede, andazi ukuba ndingahlutha njani emzimbeni ngaphandle kokulamba qho xa ndisiya esipilini ndiziva ndidandathekile ndiyaqala ukulila abazali bam bathi andityebanga kodwa ndiyazi ukuba xa ndinjalo ndibonakala ngathi umnenga.
Molweni- Ndingathanda ukwazi ukuba ndingakuphepha njani ukuphatha --– kuba oku kundenza nditye ngakumbi!
Ukuphulukana nobunzima bokukhanya kubi kakhulu, kuba ezo kilos zinokuphinda zifumaneke ngokulula .. kuyacetyiswa ukuba ulahle i-2 kilos ngeveki ngaphandle kokulamba
Ndingu-1,65 kwaye ndinobunzima obungama-50, umzimba wam uyothusa kancinci kuba ndinemigca emininzi, andazi nokuba avela phi kwaye sele ndizamile ukutya kodwa andikwazi kuzibamba NJENGEZO ZONKE izinto! Andiyeki, ndilambile lonke ixesha! kwaye ngaphezulu ndiya eholideyini kwinyanga yesibini kaJanuwari kwaye ndifuna ukuba ndibhityile nantoni na endifuna ukuba ndibhityile nditya iziqhamo ezininzi kodwa ndingatya ama-apile ama-3 kwenye ukuze ndingazi ukuba ndenze ntoni Ndifuna ukuba ibhityile ubunzima bam obufanelekileyo buya kuba yi-40 kilos ndifuna ukulahleka i-10 kilos ke ndiza kubeka yonke imizamo yam yokungafuni ukutya ndicinga ukuba ndizokuthunga umlomo wam kwaye ndiza kusela amanzi HAHAHAHA ah wenze imithambo ndathi ah
Ubunzima obulungileyo bokuphakama / ukuphakama 1,65 ngama-53-56 kg.
Nge-50 kg sele utyebile.
Ndicinga ukuba le ndlela yokutya ikukutya okolayo, ndiza kuyisebenzisa ……………… .andule ke ndikuxelele ukuba ndiqhuba njani …………… ..chao
Ndineminyaka eli-12 ubudala kodwa ndityebile, umama akandivumeli ukuba ndenze ukutya okukhethekileyo kwaye andikwazi ukutya into endiyenzayo, nditya kancinci, andityi ??
Ndizakuzama, ukuba iyandinceda, ndazise (;
Ndiyithandile le ndlela yokutya kwaye ndiye ndaqala ukusela amanzi, yeyona nto iphambili am ndinexhala lokuphulukana ne-1kl kusuku nje olunye !! Ndizokulandela oku kutya mihla le kuba bendikuthanda!
Njani ... ndibabeka ezantsi ukuze batye izinto eziswiti ngakumbi i-ayisikrimu onke amanyathelo endifuna ukuwuthenga ???
Ngaba ungafaka into kubisi olunamafutha amabi kuba iyandonyanyisa, okanye uyitshintshe ibe luhlobo lweebhotile zesoy ekhethiweyo?
Ndicinga ukuba yonke into equlethwe ngumdlalo weorenji ilungile, ndiza kuyithathela ingqalelo ukuqala ukuyithatha kusasa
Ndizakuzama
Le vidiyo inukayo iyazi ukuba nabani na angayibona kwaye abe yi-anorexia kwaye yeyempilo yomntu wonke ukuba kufanelekile ukuba ibermudez embi abo babeka le vidiyo
Molo, ndingumfazi, ndineminyaka eli-16 ubudala kwaye ndinobunzima obuyi-80 kilos.Oku ndifuna ukukwenza kukuthoba umzimba.Ucinga ukuba oku kutya kuza kundinceda? Phambi kokuba ndibhityile kodwa ndatyeba kuba ndaye ndadandatheka.Ngaba ungacebisa ntoni: /? nceda ndifuna kakhulu, enkosi (:
Ndinomdla wokulandela oku kutya, kodwa andazi ukuba yintoni ukumnika okukhethiweyo
Molo, ndinobunzima bama-54 ngoku ndinobunzima abangama-49 kwaye ndi-1,61, ndicinga ukuba ndiphilile, u-omal x Fa, ndixelele nje ukuba kutheni, ndiziva ndityebile kodwa ndikule ndlela yokutya
Kulungile kodwa ungayenza kanjani yonke loo nto ngam ayinakwenzeka kodwa ndiza kuzama kubonakala kunzima kodwa ndiqinisekile ukuba ndiza kuyiphumeza.
Baza kuyibamba njani kodwa andiyithembi le nto ngoba bathi into eyilwa yi-intanethi bubuxoki, umama angandibulala ukuba uyazi ukuba ndilandela amanyathelo kwiphepha lewebhu, umama akathandi ukuba ndenze Izinto ezikwi-intanethi, udadewethu kodwa kodwa ndicinga ukuba zinokusetyenziswa kakhulu kum, andisasibambi isisu sam, ndinobunzima obuphantse bube yi-37 kilos, andizisebenzisi ezi ndlela zokutya kwaye kungcono ukuzilinganisa
kodwa mabandicacisele izidumbu njengokuba ndingayeki ndibonakala ngathi ndiyisidudu andazi ukuba ndingasiphepha njani kwaye emva koko nditye isinekhi sam asishiyelwa ngumama ukuba asishiyele isinambuzane sam kodwa andisityi kwaye isidlo sangokuhlwa sifikile baphake Izinto ezininzi ezimnandi kodwa andinakuma ukuba ndibone iingcebiso zokundinika ???
ukuba iyasebenza ndilahlekelwe yikhilooo
yintoni super tist
Ndineminyaka eli-15 ubudala, ndingu-1.69 ubude kwaye ndinobunzima obuyi-49 kilos, kodwa ndifuna ukuthoba inyonga, ezibanzi kakhulu kwaye ubuso bam buza kuyenza kwaye buvule ukuba iyasebenza
Molo, ndifuna ukwenza oku kutya kwi-diapeno ndiyasiqonda isizathu sokuba usinike izidlo eziyi-8, ungandixelela kwifolokhwe ekufuneka ndiyithathe nganye?
Enkosi 🙂
Lumka ngesiphumo esibuhlungu
Ndineminyaka eyi-10 kuphela kwaye ndinobunzima be-33 ndinomntwana wam omncinci kwaye ndifuna ukwehla nge-1 kilo Ngaba oku kutya kunokuba? Ukuphulukana ne-1 kilo kuphela, phantse zonke izihlobo zam zibhityile kwaye andifuni nje ukuba ndibhityile njengabahlobo bam, ke ndingenza ukutya? , kwaye ucinga ukuba ndiza kulahla iikhilogram ezimbini ngosuku olunye?
Molo, ndineminyaka eli-16 ubudala kwaye ndinobunzima be-51 kodwa ndinesisu (rolls) kwaye ndifuna ukuphulukana ne-3 kilos. Yintoni ekufuneka ndiyenzile?
Molo, igama lam ndinguCandela kwaye ndineminyaka eli-11 ubudala, ubunzima: 55 kwaye ndifuna ukwehla ndiye kwi-49, onokundinceda nceda!
Mholo! Ndineminyaka eli-12 ubudala, ndinobunzima obuyi-53kg kwaye ndingu-1.64cm ubude.
Mholo! Ndineminyaka eli-14 ubudala kwaye ndinemisongo emibini kwaye ndifuna ukwahlukana nazo ndineemvuthuluka ezi-2 ezingcono kwaye zibhityile kwaye zilungile mna nemijikelezo yam andiziva mnandi kwaphela ndifuna ukunciphisa okanye ukuphelisa le miqulu cinga ukuba oku kutya kuyasebenza
Amantombazana, ukutya kulungile. Ngaphandle kokuthanda, siya kuncipha. Hlala womelele nje. Xa uziva uxhalabile kukutya, nokuba awulambanga, sela amanzi. Kungenxa yoko le nto besithi iilitha ezimbini zamanzi ubuncinci. EWE UNGANAKHO, UBUHLE.
Amantombazana ukuba uyathanda ndingakunika ulwazi ngendlela yokunciphisa umzimba ngaphandle kokuphinda ukondle kwaye wondle, ngokobuqu ndilahle i-12 kg ngenyanga, ndishiya i-whatsapp yam nayiphi na ingxelo apha + 522297798481
Molo, ndineminyaka eli-14 ubudala, ndingu-1,50 kwaye ndinobunzima obuyi-49,5 kilos, ndityebile kakhulu kwaye ngoJuni 5 ndinekhonsathi ebaluleke kakhulu ebomini bam, ndiza kudibana nezithixo zam Abameli okwesibini, kwaye Ikonsathi zabo baya kunyuka amantombazana kwaye ndizibona ndimhle, ekuphela kwento engandiphumeleliyo kukudumba kwam, nceda uncede
Kuya kufuneka ndiqale ngeziseko. Umzimba ngamnye wahlukile, oko kukuthi, ngamnye ufuna ukutya okwahlukileyo, utshisa iikhalori ngendlela eyahlukileyo kunye nexesha elide elide njl. Ukuyishiye kakuhle le nto ndingu-dietician kunye ne-endocrine ngaphandle kompheki olungileyo. Le ndlela yokutya apha iyasebenza kodwa eyona nto ibalulekileyo ayisiyiyo ukunciphisa umzimba kodwa ngenxa yokuba uncipha kakuhle. Oku kutya kudla ngokuphulukana nobunzima kuba ngemini uyakutya i-hypocaloric engaphantsi kwe-1000 kcal ngosuku kwaye ngaphezulu uyakube utya ukutya okucola amanqatha kunye nolwelo kodwa uyitsho kakuhle le nto yokutya uya kulahla ukuya kwi-2 kg okanye I-3 kodwa kwezi ziyi-100 gr kuphela okanye ngaphantsi ziya kutyeba kwaye oku ndicinga ukuba wonke umntu oye wafunda apha unomdla wokuphulukana nokugcina engqondweni ukuba ngokutshisa i-1000 kcal ngemini ukongeza kwimetabolism yakho ye-basal uyakudinga iveki enye i-kg enye yamanqatha. Kungenxa yoko le nto oku kutya kungafanelekanga ukuba kwandiswe ngaphambi kokuphinda ukwenze kwaye ngoku isivuno ukuba ungaphantsi kweminyaka eli-1 ungaze uthembe izidlo ezikwi-Intanethi kwaye ayisiyiyo le nto ukuba ayisebenzi kodwa kukuba umntwana kunye nolutsha bakwisigaba sokukhula kunzima kakhulu emzimbeni kwaye ngenxa yoko kufuneka i-kcal ikhule, endikwacebisa ukuba ukweli xesha likudala wenze imitha engama-16 yokuzivocavoca ngemini kwaye utshintshe indlela otya ngayo ngokunciphisa ukutya okuthosiweyo, iihambhega kunye nezinja ... kukutya okungafunekiyo ngokubanzi kwaye uya kuncipha kancinci kancinci kodwa uyasebenza kwaye ukhuselekile. TYHILA!!
1 - isiqingatha sendebe yamanzi, yongeza inani leenkozo zerayisi ngekhilo ofuna ukunciphisa umzimba.
I-2- musa ukubeka iinkozo zerayisi ngaphezulu kunokuba kufanelekile kuba ezo kilos aziphinde zifumaneke.
3- Ebusuku, sela amanzi, ushiye iinkozo zerayisi emva koko uzalise ikomityi.
Ngentsasa (Lwesine)
1- Ngentsasa kwisisu esingenanto, usele onke amanzi ushiye iinkozo zerayisi emva koko uphinde ugcwalise ikomityi ngamanzi, ngesiqingatha.
Ngentsasa (Lwesihlanu)
1- Sela onke amanzi, kubandakanya iinkozo zerayisi.
Kubalulekile
1- Gcina ikomityi igqunyiwe ngexesha lenkqubo.
2- Hambisa iikopi (iifotokopi) kubantu obaziyo bafuna ukunciphisa umzimba, iikopi ngokweekhilo ofuna ukuzilahla (1 ikopi x kilo)
3- Qala ukutya ngoLwesithathu hayi ngaphambi kokuba usasaze iikopi.
4- Ungahambisa ukutya kuye nakubani na okusingqongileyo.
5- Musa ukutya
Molo, ndingathanda ukwazi ukuba ndinokuwaphindisela amanzi malunga neelitha ezi-2 zencindi ekhanyayo (live okanye livean) ezo zineekhalori ezingama-20 ilitha eyi-0% yeswekile, enkosi
Molweni zihlobo bendifuna ukuphendula ezinye zeempendulo zenu (andinguye umvelisi wale bhlog) Le ndlela yokutya yenzelwe abo bantu bafuna ukunciphisa umzimba ngokukhawuleza kwaye kufuneka ilandelwe usuku, ndiyacebisa ukuba ufuna ukulahleka I-10,15,20,25,30, 5 kilos ndingakunceda. Ndikucebisa ukuba uzame ukunciphisa umzimba kancinci kancinci kuba kungenjalo ulusu lwakho lunokuchaphazeleka ngamanqaku okwelula. Kodwa ukuba lusuku lwakho lokuzalwa kwaye ufuna ukubukeka umhle (nokuba sele ukhona) Ndikucebisa ukuba wenze oku kutya, emva koko unokulandela ukutya kweentsuku ezintathu kunokufumaneka kuGoogle. Emva koko unokulandela ukutya ukunciphisa i-11 kilos ngeveki kwaye ubuye umva kwaye wenze isiqhelo ukuba usafuna ukwehla ngaphezulu kweekhilo ndibala ukuba kwiintsuku ezili-11 ndiza kuphulukana neekhilogremu ezili-11 ngaphezulu okanye ngaphantsi indlela yokulandela oku kutya kwiintsuku ezili-10 Umqolo kodwa usempilweni kwaye ukuba ufuna ukwehla nge-300 kilos ngeveki ndincoma ukuba wakhe isidlo sakusasa esiqukethe i-400 kcal, isidlo sakho sasemini kunye nesidlo sangokuhlwa nge-150 kcal, i-snack ye-150 kcal kunye ne-4 kcal. Ngale nto ndiyakuqinisekisa ukuba unokukhuphela yonke into oyifunayo kodwa kuya kufuneka ulinde iintsuku ezi-XNUMX ukuba ubuye kwaye uyenze, kwaye ukuba ulambile ungathenga kwikhemesti ezinye iimvulophu ezisetyenziselwa ukulawula uxinzelelo lokutya kunye Thenga imveliso ukulawula ukubonakala kweempawu zokolula.Themba ukuba iyanceda.
Ukuphulukana nobunzima ngumcimbi wezempilo, hayi kangako ngendlela yobuhle, kwimeko yam ndiye ndafumana ubunzima obuninzi kuba ndizinikele ekutyeni okukhawulezayo nangaphandle kweeyure ezichanekileyo zomsebenzi, ngaphandle kokutya kakhulu isoda okanye iijusi ezineswekile, kwaye Njengoko bekulindelekile, ndiye ndatyeba ngoku ndityebile, ndilinganisa i-164 cm, kwaye ngoku ndinobunzima obuyi-73 kg, ndiyazi ukuba kufuneka ndilahle ubuncinci i-60 kg ukuze ndiphile ubomi obunempilo, andifuni ukuba ndibhityile x ubuhle umba ukuba akunjalo, umqolo wam ubuhlungu kwaye ndiyacaphuka ngenxa yesisindo, ndingasathethi ke ukuba ndihlala phantsi eofisini, ndaqala ukutya iziqhamo, ndaza ndankcenkceshela zonke ukusuka kwi-2 ukuya kwi-2 yeelitha kunye ne-1/2, kodwa ndifuna Ukwazi okona kutya kufuneka ndikudle Ukutya kuyinto enzima ukuba ndiyithobele ngenxa yokuba ndonzakele umqolo, kwaye ngenxa yesisindo sam, ukubaleka kuyandicaphukisa kwaye kundenza ndizive ndidiniwe, ndiye ndagqiba kwelokuba ndiphinde ndibesempilweni kuba ndimncinci naye.
I gracias
(1) Isizathu somqolo wakho okanye ukuzishukumisa akuyi kukusindisa ekuzilolongeni, kwaye uziva udiniwe ngenxa yokuba ungenzi NANYE INTO, Oko kukuthi, ukuba awuyeki ukwenza Nantoni na, awusoze uyeke ukudinwa ... apho ngu «uqeqesho oluphambili»… google okanye uyifumane kwi-youtube, ayingcangcazeli, ayifuni ukuphindwaphindwa, kwaye ke ayichaphazeli ukwenzakala.
(2) Ubomi obunempilo abukho xa unobunzima be-60kg, impilo esempilweni kukutya ngokusempilweni, ufunda izinto ezilungileyo nezimbi, kwaye wenze uhlobo oluthile lomzimba.
(3) Ukuba ufuna ukunciphisa ubunzima bomzimba ngokwasempilweni, susa iswekile ngokupheleleyo, susa iikhabhohayidrethi ngokupheleleyo, sela iilitha ezi-2 zamanzi ngaphandle kokukhetha, yitya iiproteni ezinamafutha asezantsi, utye imifuno eluhlaza, nantsi unokutya okuluhlazahttps://www.nutridieta.com/dieta-a-base-de-verduras-verdes/), ungatyi ngaphezu kweziqhamo ezibini eziswiti ngosuku, thatha iisuphu zemifuno, isusfus neswiti (kukhethwa ukuba "yi-stevia" kuba ayisiyonyani, ivela kwisityalo sendalo) kwaye ungaseli tywala okanye utshaye.
(4) Kulula kwaye ayisosayensi ukuzazi ezi zinto kwaye uphile ubomi obunempilo, into enzima kukuba uyazibophelela ekwenzeni kwaye ungabi ngukumkanikazi wokuzithethelela….
molweni, bendifuna ukwazi ukuba kuyasebenza na emntwini kwaye ndinqwenela, ndiyaqhubeka nokutya okumnandi kodwa kufuneka ndiphulukane neepawundi ezongezelelekileyo, ngaba umntu othile angandiqinisekisa ukuba ndingaphulukana noku kutya?
Molo, ndiyindoda eneminyaka engama-40 kwaye ngeengxaki ezingama-40 ndehlile emzimbeni ngenxa yokuba ndilinganisa i-170cm kwaye ndinobunzima obuyi-92kg kwaye kwiinyanga ezi-3 ndiye ndehla nge-15kg kwaye ndiza kuchaza ukuba:
Isidlo sakusasa: lubisi olunamafutha kunye necocoa encinci kunye nesiqingatha seglasi yengqolowa yengqolowa.
Isidlo sasemini: iziqhamo, ngesiqhelo iapile engacocwanga.
Ukutya: yonke into, kodwa isitya esincinci ngaphandle kwetyuwa kunye nesonka esincinci kakhulu kukutya okuziinkozo oko.
I-snack: Iigwele ezi-4 zombona kunye nejusi yeziqhamo zendalo
Isidlo sangokuhlwa: i-yogurt egadiweyo kuphela
Kwaye ngaphezu kwako konke, hamba i-6km ngosuku.
Oku kuqale ngoMvulo ukuya ngolwe-Sihlanu, ngeempelaveki eziqhelekileyo ngaphandle kokugqitha okanye utywala okanye icuba.
Isiphelo: I-16kg incinci kwaye wonke umntu uyandixelela ukuba mhle kangakanani kwaye ufumana lukhulu kwezempilo kunye nokuzithemba.
Ewe, ndiyathemba ukuba ikuncedile njengomzekelo, kufuneka nje ube namandla kodwa kufanelekile.
Njalo khumbula ukuba kubaluleke kangakanani ukuthengisa imveliso yakho, kwaye uya kufuna ukujolisa kuyo
abaphulaphuli abalungileyo. Bhatala ngeNtsebenzo nganye, indleko ngentengiso nganye yesenzo okanye kwiXabiso lokuFumana Usenjalo
Kuya kufuneka ukuba ugcine ishishini lakho kunye nobomi bakho.
Molo! ... kulungile, njengoko ndikuxelela, ndifuna ukukwehla emzimbeni nangaphezulu kwesisu sam koko ndi (i) kuva. Kukho indlela entsha, kakuhle umnatha awumtsha kodwa uyasebenza kwaye ndineminyaka eli-15 ubudala ndiqale ukwenza oku xa ndandineminyaka eli-14 ubudala, uya kuthi ayililo ixesha elide, kodwa nangona kunjalo, kunjalo unyaka wonke. kunye neenyanga eziseleyo ukugcwalisa enye. Ndifuna ukucebisa into kuwe this *** ngale ndlela yokwehlisa umzimba nokuhlisa isisu ngummangaliso, ¨¨ into ekufuneka bayenzile kukuba xa besiyokutya batye ngokuzolileyo nokuba abafuni, emva koko bathatha udakada lwamanzi emva koko bath bayakubonakala ngathi yinto enyanyekayo kodwa ke xa kunokwenzeka ufune ukuthoba umzimba okanye ubeke umnwe wakho emqaleni de ndikunike ibhom kwaye utye ipapalla eninzi kwisisu esingenanto. sisiphumo esihle sokwenza iintsuku ezi-6 ngeveki
Nceda!.
Ndineminyaka eli-15 ubudala, ndinobunzima obuyi-86kilos, ndingu-1.65m ubude.
Ndidinga ukwehla emzimbeni ngokukhawuleza, kuba ndiza kuba lusuku lwam lokuzalwa kungekudala ... Ndicebisa ukuba ndenze ntoni, oku kutya kufuneka kwenziwe kangaphi?
Molo VAELTINA U-TAGODA AND ANDINAKHO RENADA IYATYA II-POTATO ZE-KIOL NGOKU-MARIA PAULA NGOKU NO EWE OKANYE HAYI NCEDA UNGAYENZI I-APPLE ENOTYULO YOKUGQIBELA IGLASI KUNYE NE-JUICE BIT OF SE NO EAT UYA KUZAYO IKHONKONI NE-JUICE VAELTINA UKUBA U-TAGODA ANDIQHELEKI UKUBA AKUKHO NANTSI I-VELTINA AYIKHOYO KAKUHLE UKUBA U-KATERINE EWE MHLOBO
Molo VAELTINA SE TAGODA UTYA IIBHOTYI KULUNGILE UKUZE KULUNGE EWE OKANYE AKUNGATYHALALISWANGA I-APPLE KIOL I-COCONUT IGLASI KUMHLOBO KA-KATERINE BUERA MARIA PAULA UKUBA KWI-CUPA KWAM
Molo VAELTINA GODA KANYE ASINAKUKHO RENADA UKUFUNDA NGOKUPHELELEYO NGOKU NO NDINGAZI MARIA PAULA COCO UTHE KULUNGILE OKULUNGILEYO AAHH ME KULUNGILE
Molo MARIA PAULA AND ANDIKUFUMANIKI NANTSI IITAPI ZAMACANDELO KUNYE NEKHONONI YOKUGQIBELA IJASI YOKUGQIBELA ILUNGILEYO NGOKU I-APLE EYITYHEKILEYO EWE OKANYE AYIKHO INKOMO YOKUZA IINTSAPHO EZI GOPARA MY CUPA A LUDUDME YES MASO NO ANDI IF IF KATERINE PESO NDINAYO AKUDLALWA KODWA UNICOLAS UYA A NGOKUKHAWULEZA HAYI KUVELA KWI-GACOMER
Molo MARIA PAULA VAELTINA UFUMANA U-TAGODA NDINOKUNIKA I-RENADA COMOE NICLOAS IPHINDE ELIKHABELELE I-LUDEME KIOL1 HAYI EWE OKANYE I-BIRNO IPHAKAMILEYO NDINGAKWENZA UKUBA UNGAKHATHALELA I-APLE
Molo MARIA PAULA VAELTINA UFUMANA I-TAGODA ATHE NEZITAPOTI NDINGAZI RENADA KAKUHLE KAKUHLE HAYI EWE IKHONKHUTI JUICE KIOL IGLASI YOKUQALA 2 EHAMBA NE-CUPA YAM.
Molo BAMARIA PAULA VAELTINA SE TAGODA UTHA IITAPUZU KUNYE NDINGA FUMANA NAYIPHI INTO YEKHOKHONI YEGUZI YEGLASI KANGENZEKA NDINGANIKI, NDINGAYINIKI EWE KUNYE NDIYE U-MARIA PAULA UKUBA KWI-CUPA YAM KUYAVULA I-ASI KIOL EMINYAKA EMI-2
Molo U-ABA MARIA PAULA VAELTINA U-TAGODA KANYE NDINOKWENZA I-RENADA UKUBA UQEQESHE ABAHLOBO BE-COCO KIOL WEIGHT GLASS KANYE NO UKUBA UTHE I-PAPAS SIMOS KULUNGILE I-JUTO VAELTINA HAYI YEBO NO-DIEGO EWE-MARNE COCONUT KIOL PESO GLASS 30 YES
UMNTU NGUMARIA PAULA VASO VAELTINA HAYI NO-YNII EWE NO-DIEGO EWE KUNYE NDI-EWE U-MARIA PAULA UTHA UKUTHI ICUPA YAM IPHAKELE ABAHLOBO ABALUNGILEYO KU-MUHAS BUJAS
Molo NDIM MARIA PAULA, EZI NGCACISO ZISEBENZA
kuba khange isebenze kum
Molo VALETINA UFUMANA U-TAGODA KANYE NDINGAYEKA UKUQHAWULA IGOPARA KIOL KOOL KAKUHLE KAKUHLE MARIA PAULA COCO IGLASI YAMANZI YIBA NGU-EWE OKANYE AKUKHO NCEDA UTHANDE I-VAELTINA SHOES WAMER YIBE NJENGOKO AYILUNGILE KIOL 4
Molo VALETINA U-TAGODA KANYE NDIBUEDO AKUKHO NTO NDIYE I-AGOEJARESISO FUTAS COCO ENGCONO NGOKU NO MARIA PAULA NDITHI NDONWABILE
Molo nguMARIA PAULA NDIYAZI UKUBA UVAELTINA SETAGO OZA KUPHILA I-CUPA YAM I-LUDEME IYATYA IZAMBATHO IGLASI YOKUQHUBA KWI-JUICE KIOL A 2 IMISEBENZI ENGCONO KWABASETYHINI I-BULAS DEMO OKANYE I-FUTAS KUNYE NE-SAYUNO LEMON JUICE YENZA I-DETA META
Molo SE MARIA PAULA SE VALETINA SE TAGODA EAT PAPAS
Molo, ndinomdla, ndifuna ukutya ukwehlisa malunga neekona ezingama-30, ndinzima kwaye inyani kukuba ndinengxaki emadolweni ukuba ungandinika ukutya okuyimifuno neziqhamo, enkosi kakhulu
Eli nqaku lihle kakhulu. Ukuba awukutya kwaye uqala ukwenza oku ngosuku, ewe ulahlekelwa yikhilogremu enye, kodwa into ophulukene nayo lulwelo. Ukuba ulahlekelwe yikhilog enye kufuneka ulahle ubuncinci i-7.000-9.000 yeekhalori kwaye umzimba wethu utya phakathi kwe-1.500 kunye ne-2.000 yeekhalori mihla le, kubalulekile ukwenza izibalo. Akunakwenzeka ukuba ulahlekelwe ziikhalori ezingama-7.000-9.000 eziyimfuneko ukuze ulahlekelwe yikhilo, into elahlekileyo lulwelo. Kwaye ukuba sele uqalile ukutya, sele kuyinto yokuqala ophulukene nayo, ke ayizukunceda nganto. Ukufunda ukutya okusempilweni yeyona nto ibalulekileyo kwaye ayibobubhanxa boku.
Ndikumceli mngeni kwaye ndifuna kuphela i-1kg ukuze ndiyifumane, ndifuna ngokungxamisekileyo ukuba ndilahle loo kg, ndiyathemba ukuba oku kutya kuyandisebenzela