Fitness: ukudla phambi nasemva umthambo. Menu, zokupheka

Kwiinzame abe umzobo omhle, ingakumbi kwixesha ehlotyeni, abafazi baye amaqhinga ezahlukeneyo. ukutya ngokungqongqo, izifundo zoqeqesho rhoqo, yokuthanjiswa kunye usonga, nemixube uthando nemivalo ukunciphisa umzimba. Uluhlu alupheli. Noko ke, eyona ndlela isebenzayo kukuba kuseyinto umthwalo yamandla. Kwangaxeshanye kufuneka sikhumbule ukuba ukuqina nesondlo esifanelekileyo - izinto ezimbini macala ezisebenzisanayo.

Kutheni ufuna ukuba udle ekunene?

Xa umthambo, ingakumbi olukhulu, umzimba kuphela ubani ayeke lweekhalori ezingafunekiyo, kodwa silahlekelwe inxalenye ebalulekileyo ye-eneji.

Xa ubunzima ukungondleki, Kakade ke, uya wokumisa, kodwa yintoni iindleko? Abayifumani loovimba ayimfuneko amandla, umzimba uya kuvelisa sayo izicwili zakhe, oko kukuthi umsipha. Ngenxa yoko, ubunzima extra abayi kulahleka ngenxa umtshiso amanqatha, ngokunciphisa umthamo yethishyu kwezihlunu. Oku kuthetha ukuba malunga nayiphi na ulusu uqhuba toned, kwaye alikwazi njalo. ukunyamezela jikelele ngokomzimba ukuhla, uze wenze umthambo rhoqo kuya kuba nzima kakhulu. Kungenxa yoko le nto kubaluleke kangaka ukuba isondlo qethe enempilo.

Xa kwemfuneko okanye kakubi calories zokutya ziza kubekwa phantsi umva kwakhona kwaye kwakhona, kunye nomsebenzi ukuze kulungiswe amanani abe umthambo lilize.

5 imithetho esisiseko yobonelelo

1. Yitya isibini kwiiyure ezithile phambi Amazing yakho.

2. Ukuba ishedyuli akavumeli ixesha ukuba adle ngaphambi kokuba ukuzilolonga, imphathe ngokwakho ukuba intwana encinci chocolate emnyama. Calories extra ungazisi, kodwa uya kongeza amandla.

3. amandla Fitness usendleleni yokuba kufuneka ukuba adle njalo, kodwa ke izabelo ezincinane. Umzimba akanayo ixesha bendilambile, kwaye nani - ukuzuza utyebile.

4. amaqashiso iziselo amanzi. It ofihla nje imvakalelo yindlala, kodwa kwakhona oku kuvumela umzimba ukuba amanzi emzimbeni ngexesha ukusebenzisa kakhulu.

5. Emva Amazing Kuyancomeka ukubuyisa amandla elisetyenziswayo. Oku kunokwenziwa, usebenzisa isonka samasi cottage ezisezantsi-fat okanye iyogurt. Kodwa hayi ngoko nangoko emva umthambo.

Ukutya ukuba anyhashwe!

Fitness ukutya - nqubo lula, njengoko kubonakala ngathi efika kuqala. Kwi indlela ulandele isidlo korhulumente lusekiwe, impumelelo ekunciphiseni umzimba.

Ukuqala kunye isidlo sakusasa imini kufuneka. Kunokuba kube ngcono ashinyeneyo kakhulu, incinci ufuna ukutya isidlo sasemini. On top of ukuba kusasa umzimba kakhulu ngokulula kugaywe ukutya, siwenze ube amandla kunokuba ngamanqatha. Ukuba akukho ukutya kunye ilungileyo ukuba ekwaziyo, ukuba ikomityi yekofu, zama ukunciphisa inxenye sangokuhlwa. Ebusuku, kungekuphela nje sikuhlafune ukutya, kodwa kuya kuba indlala kusasa.

womgubo ocoliweyo, phambi kokuba ukuzilolonga - iproteni! Ngoko ke, kwiiyure nje ezimbalwa ngaphambi ukuya ejimini badle ukudla protein. Kokuba iphekiweyo inyama, iimbotyi kunye neemveliso zobisi. Ukuba oku akwenzeki, ivenkile ukutya ezemidlalo, unako ukuthenga iintlobo kwezithako ngohlobo gainers kunye protini. Kodwa khumbula ukuba awunako kakubi kuzo. Injongo lakho - ukuba bafumane ngaphezulu izihlunu ubunzima aze alahlekelwe wayedla ezimbalwa kwaye qinisa nani.

isondlo Fitness akunakwenzeka ngaphandle carbohydrate. Njengoko yaziwa, iikhabhohayidrethi, kukho alula nanzima. Ngaba nani nifuna ukuba azuze wayedla ngakumbi? Yitya kuphela carbohydrate ezintsonkothileyo. Bona afumaneka okuziinkozo, iimbotyi, ipasta nje durum. Hi ndlela leyi, ezi mveliso efanayo nabo nokubakho iswekile, apho kuyimfuneko kakhulu imbuyekezo amandla owenziwe.

Kodwa carbohydrate ngohlobo yetshokolethi, rolls esimnandi, iikeyiki, soda, zeziqhumiso ecaleni ngokupheleleyo ukutya okunempilo.

Fitness yesondlo. Menu - indlela ukukhetha izitya?

Ngokuqinisekileyo, umntu unokucinga uphawu menu balungele ngayo yonke imihla. Kodwa akwenzi ngqiqo, ngokuba le nto iphambili ukuba uyazi xa ebhala ukutya - ukuba imigaqo esisiseko. Khumbula ukuba kulula ngokwaneleyo ukuze ubale ka-4 ukuya 1. Nangona kunjalo, asikho kwi imathematika eklasini, ngoko ukuwuqonda lo umyalelo omlingo. inombolo ngamnye ingqinelana kwinani servings ye into ethile. Umzekelo, 4 - kuba ziiprotein. Three - ifayibha zokutya. Two - carbohydrate. One - amafutha. Ngoku makhe siqwalasele umzekelo ochazwe zokunciphisa qethe.

Ngosuku kufuneka utye servings 4 protein, nto leyo ifumaneka chicken amabele, intlanzi, alichumi, saselwandle esineqokobhe, amaqanda, cottage samasi.

3 servings zemifuno kunye neziqhamo. Umzekelo, lettuce, ama-apile, iibhanana, grapefruit, cucumber njalo njalo. D.

2 servings carbohydrate ezintsonkothileyo equlethwe okuziinkozo kunye nesonka esibizwa ngokuba.

1 nokuphaka amafutha okunempilo e neenkozo zepistasi, imbewu, fish oil.

Oko kukuthi, ukuba ukutya liza kuba malunga.

Breakfast: oatmeal nabamhlophe iqanda.

Isidlo sasemini: itshizi Cottage, apile.

Isidlo sasemini: isaladi yemifuno, enxibe kunye namafutha omnquma, intlanzi angamarhoqorhoqo kunye nerayisi.

Afternoon umthamo: banana ezisezantsi-fat iyogurt.

Dinner: chicken ibele, isipinatshi.

Fitness yesondlo. zokupheka

Ukuze menu Uyekile ukwenza zohlobo olufanayo kwaye awukhathazeki ukuba usenza intw yayo incasa, ungenza yokuxhobisa isibini zokupheka imfanelo ngokubafekethisa ngokwakho elula, luncedo, kwaye okona kubaluleke kakhulu, okumnandi, hayi esizakukhokelela ubunzima engaphezulu.

soup ukukhanya

Ukuze uyose kuya kufuneka iikherothi encinane, i icephe celery ya, itswele mnye, zalikhulu iigrem umbala kunye ludubule Brussels, i icephe ertyisi okunkonkxiweyo, a nutmeg omncinane kunye netyuwa-nepepile ukuba ezwe. Ukuze umhluzi wayesisityebi, kunokwenzeka ukuba ukongeza kwi tyhubhu amanzi, okanye naziphi na iziqholo ngokubona kwakho. kwisiqingatha ilitha yamanzi ukuya ithumba, uze udibanise iminqathe wagawulwa, amatswele, lize ke lahlulwe embalini cauliflower, kunye nezinye iimveliso - ingatshintshanga. Bilisa imifuno imizuzu engama-20 de okuphekiweyo. Isuphu ilungele!

Kwaye sikulungisele esimnandi iorenji sauce, olubalulekileyo kuphela lokuhlonipha, kodwa uya kuba isidlo eyahlukileyo. Iresiphi Ilula kakhulu. Isibini iiorenji ezinkulu pan yaye wazicanda kubini. Wesiqingatha ukuba buthi ijusi ompe, okuthambile kwi grater omhle okanye blender. Epanini baluphose incindi run ya ompe kwaye dibanisa yeflawa yobusi. Zisa ku kwethumba uze upheke imizuzu embalwa. Emva koko, ubunzima ngenxa ukongeza sisi phehla ngokucokisekileyo zonke. Sauce ilungele!

isiphelo

Ngoku uyazi ezithile zokupheka ukufaneleka, ukutya kakuhle kwaye zisempilweni, akusayi kufumana inzima okanye zifuna imali eninzi nexesha free. Kwaye ezi ngcebiso alula alandelayo aya kuphela ukuba bakhululeke, kodwa ube nani ezintle. Nje ezimbalwa kweenyanga, kunye nokutya okusempilweni kuya kungena nomkhwa luncedo, yaye uqeqesho luya kuzisa ngeziqhamo zabo kuqala.