Indlela ukunciphisa umzimba nge-5 kg ngaphandle itye? Indlela ukunciphisa umzimba ngaphandle itye kule nyanga iphelileyo?

Inani labantu abanengxaki inkinga ngokuthe ngcembe liyanda. Nangona kwemizamo emihle imithi lwangoku, nelinika rhoqo iindlela ezintsha ukuze kuliwe ukutyeba, ingxaki iyaqhubeka. Ngoko ayimangalisi, kodwa ukuze ukunciphisa ngempumelelo ubunzima, musa mfuneko iziyobisi eninzi, ambulensi, ejimini kwaye unyango Spa. Akuyomfuneko ukuba bathenge iimveliso ekhethekileyo kwizakhiwo ezikhethekileyo ukungondleki, elambile engonwabanga. Enyanisweni, yonke into efunekayo kuni - ngenene sifuna ukuba engenamafutha. Abantu abaninzi ngabom abavumi ukunciphisa umzimba, ngokokuba bengakholwa ukuba enxulumene noko umthwalo omkhulu, kunzima kuhlolwe. Namhlanje siza kuthetha malunga nendlela ukuba unciphise umzimba nge-5 kg , ngaphandle itye. Kukho intaphane imithetho, emva koko unako ukufeza lula kwaye ngaphezulu marathon sicwangciso.

Kutheni ukudla ayinasiphumo?

Namhlanje sithetha ngendlela ukunciphisa umzimba nge-5 kg, ngaphandle itye. Ngaphezu koko, le japan kunokuzuzwa ebelapha kwaye ngokwendalo. Kutheni simele sinikele elinye ekudleni kwabo iziphumo emangalisa? Ngenxa yokuba akukho zokutya akavumeli ukuphumeza ukusebenza ngendlela efanayo. Njengoko kuhlala umzimba? Kangangexesha elide, siya nditye, uvuke esikalini ze ugqibe ukuba uza kuphinda kudla, ngokwenene. Iqumrhu uyabubona oku ngqo songo kwaye zinciphisa ukudla inani liye ukonga calorie.

Ngako oko, kuba ixesha lonke yentuthumbo uyeka kancinane, kodwa umdla kakhulu eziseza kwenzeka. Xa emva ukutya eqhelekileyo, umzimba ixesha elithile iyaqhubeka ukusebenza ihamba kade. Oku kuthetha ukuba zonke Kum ukulahlwa kubuya ngokukhawuleza, ngoko nkqu a makeweight. Kwaye Kudla ngokuba abo balandela ukutya ilandelayo ubungakanani bakhonza. Ngoko enye indlela ngaphandle ukutshintshela ukutya okunempilo kwaye uqale ukususa ngakumbi, ukuba awunayo.

ukulungisa Small umsebenzi omkhulu

Ukuba ihambelane nangokwengqondo kwiinguqu elifutshane kwimowudi wonikezelo, kwaye ukutshintsha indlela yakho. Ekuphela kwendlela eya ukunciphisa umzimba nge-5 kg, ngaphandle itye kunye ngaphandle isiphumo ithuba elide ixesha. Akukho mfuneko yokuba angenise ngoko nangoko ezininzi izithintelo, oko ndiya kukukhawulezisa kuphela ziindleko. Zama veki nganye ukuze angenise umthetho omtsha. Ngokomzekelo, ukuze nongeze ukutya imihla iziqhamo-5 kunye nemifuno kwiveki ezayo ukuze ayeke ukusela okumnandi neziselo kunye notywala, kwaye iintsuku ezisixhenxe ukuncama inxalenye carbohydrate engenanto. Ngoko ke, ukuqala isidlo ngaphandle isonka okanye indawo ikeyiki yonke imihla emva kwemini apile, ungaphulukana ngeveki malunga 0.5 kg.

Zama ukuba bayeke ukutya eqhotsiweyo, lukhetha okuphekiweyo kwi-oveni okanye iyabiliswa. Ziphephe sauce ezinamanqatha, endaweni yazo lemon okanye incindi tomato, lwemostade. izidlo Modern anika ngokukhawuleza kwaye kulula ukuphulukana-10 kg okanye ngaphezulu ngeveki. Kutheni sicebisa ukuba ucinge ukuba ulahlekelwe indlela ubunzima ngo-5 kg ngaphandle itye? Ngenxa enokuba kubhaliwe impinda inkqubo yonikezelo, kunokwenzeka ukuba bazuze iziphumo engaguqukiyo. Nobuninzi ukutya ezithi aye anceda abaninzi abantu, Ithatyathwe emigutyeni yonke, amacwecwe, neziselo kukhokelela kukuba abantu bafumane ubunzima ibhekisa oku ngomoya kakhulu. Wayeqinisekile ukuba, xa kuthathwa, uzolile uya kubuyela ngokuvisisana yayo yangaphambili. Kwaye ngoko ke iqala ukuya kuyo zonke iindlela zipapashiweyo, uyohlwaywa ngabo ngamampunge yemizamo yabo.

Ngaphambi ndithi kuni indlela unciphise umzimba nge-5 kg, ngaphandle itye thina, sikhumbula kwakhona ukuba awukwazi ukusebenzisa kuhlukumeza inkqubo sonikezelo kunye umthambo ngokugqithiseleyo. Uhlobo lokudla - ukuba kwabothusa enkulu kwinkqubo. Wena ngokuzithandela uyifake zibe kwimeko ni ntshikilelo, uze uzibuze kutheni ukuze elirholiweyo ukuba amnandi okumnandi. Ezi lakhula zendalo. Makhe zama ukuqonda kuqala isizathu sokuba bafumane ubunzima, loyi ityala. Kuphela ukuqondwa iimpazamo zabo kunokukunceda ukuba alungise yaye, ke ngoko, ukuze ufumane inani slim.

Kutheni ubunzima iqala ukukhula?

Ukuze siphendule lo mbuzo, indlela unciphise umzimba nge-5 kg, ngaphandle itye, kufuneka ukuqonda ngokucacileyo isizathu sokuba nangoku wazuza ubunzima. Kukho inani yeentsomi ukuphazamiseka hormone kunye nezinye iingxoxo exculpatory. Le yofuzo, ukuphazamiseka pathways, ubudala, ungenzi nto, umsebenzi-ofisi, nezinyo elithozamisayo. Enyanisweni, esona sizathu siyintloko kukwaphula eseleyo kwangaphakathi kweenkqubo pathways emzimbeni.

Yintoni na ukuphazamiseka metabolic?

Ukuze isebenze kakuhle, umzimba wethu kufuneka iintlobo zezondlo kwaye amandla avela ekutyeni. Zonke iivithamini kunye neeminerali ukwenza imisebenzi yabo, kunye neenkqubo pathways uthathe indawo ugqibelele. Yintoni na ukudla? Yeyona amandla kwiseli nganye emzimbeni wethu. Nangona kunjalo, siya kudla ngokuba ukutya okumnandi, esimnandi, kuba inkampani njalo njalo.

Kubaluleke ngokukodwa ukuba uqaphele ukuba sidle. Kudla ngokungabikho imveliso leyo eya kusinika iseti epheleleyo lweziqalelo, azafunyanelwa ndawo. Ngokufuthi siye obungabangeli mdla kwimenyu, nekhabhoni amafutha kunye carbohydrate umzimba wakho akanayo ukuhamba kodwa ukuyi- ngamanqatha. Sisidla isonka nebhotolo, iitapile, umgubo uyadinga inyama. Imifuno, iziqhamo, iimveliso zobisi kunye nokutya okuziinkozo zonke ziba ubala, nangona bathe ayimfuneko kuthi yonke imihla. Ngenxa yokucola ukutya lingancipha, ubunzima kwandisa. Oku akuthethi ukuba singalahlekani ubunzima kwinyanga edlulileyo. Indlela ukunciphisa umzimba kwinyanga edlulileyo nge-5 kg, siza kuqwalasela ngakumbi.

Imfihlo kwehle ubunzima ngaphandle itye?

Umntwana ozalwa imfuno zendalo ukutya. Lowo utya xa Liyafuneka. Noko ke, abazali ngenkuthalo uzama ngcono ukuba luphe into etyiwayo; ukuba umntwana uyala ukutya isuphu okanye isidudu ekuqaleni ukunika amaqebengwana, cookies kunye ehla, nokukhuthaza amashwamshwam rhoqo. Kwathi ngayo ukuze engalunganga yokudla kuyilwa, leyo aya kujika abe iingxaki, kamsinya nje nokukhula ngokukhawuleza.

ukutya okumnandi - oku ngxaki womntu mihla. Kakhulu, kuyo yonke indawo. Kodwa sifanele sihlale sikhumbula ukuba unalo umda lweekhalori bagqitywe, apho kungagqithwa. Candy, iikeyiki kunye dessert ophezulu kilojoules, nto leyo ithetha ukuba kufuneka anciphise ngokuqatha wena kwezinye ekutyeni. Umzekelo, ikeyiki "uNapoleon" - na calories 600 100 grams nganye. Kunzima ukuba sixhathise kwaye hayi ukuba adle ngokuphindwe kabini, kwaye phantse into yemini lweekhalori ukuba umntu okhokela ukuphila umzimba. Thelekisa, umlinganiselo ofanayo calories ziya kuba isonka nebhotolo, isidlo komo lesuphu kunye nokuphakwa yepasta kunye cutlet nomvuzo. Hayi kakhulu ukutya okunempilo, kwaye oku nako, kuba kunzima ukubamba imini yonke.

ukutya okunempilo ayinikeli wokudla kakhulu. Umzekelo, ipleyiti buckwheat kunye cottage sisi, zosiwe kwi mackerel oveni, inxalenye webele inkuku, ikhilogramu imifuno kunye neziqhamo - konke oku kwenza akukho calories ngaphezulu kwe 1500 ngemini, kwaye nje musani nazo indlala.

Ukusuka konke oku siya kuwenza, kuyimfuneko ukuba balandele imigaqo yokutya okunempilo, ukukhetha ukutya okulungileyo musa ukudlula kumda lweekhalori, ngoko kusenokwenzeka ukuba unciphise umzimba ngenxa inyanga. Indlela ukunciphisa umzimba kwinyanga edlulileyo nge-5 kg, makhe ukujamelana ngakumbi.

mechanism ukulahleka ubunzima ngaphandle zokutya kokwenza umthambo

Le ingqalelo kakhulu kufuneka ihlawulwe sikuko badle. Ilahleko ubunzima ngaphandle zokutya esekelwe kwimigaqo ezimbini eziphambili - izidlo ezifezekileyo ukusetyenziswa calories abangaphantsi kwe kudla umzimba wakho. Ngokuqhelekileyo, umntu uchitha malunga 2000 kcal lomsebenzi ngokwasemzimbeni nangokwasengqondweni ngosuku. Ukuba ngaba benza umsebenzi emzimbeni enzima, eli nani ivuke 3500-4000 kcal. Nakuba kunjalo, ukuba ngaba ufuna ukugcina nje ubunzima kwinqanaba elifanayo, kodwa ukulahlela umzimba, kusoloko kuya kufuneka ukuba kancinane ebomvu, ukuba usebenzise 2000 no 1500 kcal. Ngoku kalukhuni ukuqonda ukuba ukunciphisa indlela ubunzima nizilela ngenyanga 1 5-10 kg. Le mithetho zibonakala lula, kodwa ke abantu abaninzi benze ezininzi iimpazamo.

Ngobunzima main

Ngokuqhelekileyo kakhulu. Le ndoda yagqiba ukuba unciphise umzimba nanini na iindleko, uqalisa kakhulu ukuthintela ukutya kwabo. Oku kuphosakele, umzimba awukwazi ukuhamba ngokukhawuleza. Cinga ukuba zizaliswe emotweni ipetroli 92-octane kwaye ngequbuliso bagqiba ukutshintshela kwelinye igama okanye idizili. Oku kungenzeka neze ukulungiselelwa kunye injini uphuculo. Umzimba - iba yinkqubo entsonkothileyo esihoyana ukuphazamiseka luvo, isikhumba kunye neengxaki esiswini.

Ngoko ke, indlela ukunciphisa ubunzima ngeveki wayedla abahlanu? Kuyimfuneko ukuba siqwalasele le menu, ukubala inani eliqikelelwayo calories kwaye ningalinciphisi, kancinane. Too ukutya-osidingayo kufuneka zisuswe ekutyeni, okanye kufakwe ngaphantsi yingozi. Le yokuphila ukuba ziye ukuza kuthi ga ngoku, kwakhokelela ukutyeba, ngoko ayilunganga kwaye kufuneka utshintshe kancinane.

Indlela ihambelane ukuba kwehle ubunzima ngaphandle itye?

I nzima uya umda ngokwam, kokukhona isilingo ukuze lo mbono. Wonke umntu uyayazi loo nto. Yiyo loo nto ke ndithi ukwehlisa indlela ubunzima ngaphandle itye kwinyanga edlulileyo. undress First kunye ujongo kwi ngokwakho esipilini, ekukhethwa ukuba ibe elizeleyo ubude. Oku kuya kunika ukukwazi ukufumanisa ngokuchanekileyo kufuneka ukuba ukuncipha. Ukuba uthi ewe, badlule ukuphuhlisa i menu ngeveki, ngako oko kuya kuba lula ukuba kusetyenziswa ukutya entsha. Kukho eminye imigaqo ukuba uyakwazi ukucwangcisa izidlo zenu:

• kutya kuthandwayo kufuneka uhlale, indawo nje nge-osidingayo. Ubisi kunye netshizi - on elisezantsi-amanqatha, yehagu - inkukhu ibele. Nkqu kakhulu yingxaki didi - dessert - kube lula kulungiswa. Apile okanye amapere zosiwe ubusi okanye caramel, endaweni amaqebengwana ngempumelelo.
• Musa ukuya kuthenga kwi isisu binanto, ngoko kuya kuba lula ukuba sixhathise isilingo.
• Musa sukela xa zisitya, ngokucokisekileyo hlafuna ukuluma nganye.

Lawula imali servings

Rhoqo sikholelwa ukuba akukho nto ingako si- kudla, kodwa servings zethu kakhulu umxhelo. Umzekelo, nomlinganiso wewayini okanye intlanzi, ngokucacileyo ilingana no 85 grams, ibekwe izandla zethu kwaye selikho 160 kcal. Kwisilayi ubungakanani ibhotolo finger pad ngu 40 kcal, kunye netshizi nzima ubungakanani umvumbo le nobhontsi - 100 kcal. Ukunyusa izabelo ngenxa imifuno kunye neziqhamo endaweni nokudla-osidingayo.

Ukudla Weekly: izimvo zeengcali

Akukho zokudla zivume uvavanyo olukhawulezileyo. Nangona kunjalo, kwiimeko ezizodwa, ukuba ingasetyenziswa ukuba unciphise umzimba ngeveki ubuncinane 5 kg. Ukudla Weekly - oko kusoloko kukho ntshikilelo lowukulu ngopfu, ku umzimba, kodwa ukuba phambi isiganeko esikhulu, kodwa musa ukungena pre-ekhethiweyo ilokhwe, asithandabuzi.

Eyona isebenzayo zithathwa mono-ukutya, xa isiseko nje enye imveliso. Oku buckwheat, ama-apile, irayisi. Isiphumo olungileyo uya kumnika ukusetyenziswa imifuno kuphela, ikhaphetshu, iseleri, iitumato, zucchini ngaphandle ityuwa kunye nesonka. Musa ukulibala ukuba akuntsuku zingaphezu kwe-7 abakwazi ukumelana impatho enjalo, kwaye ngethuba ekutyeni kufuneka sithathe iivithamini kunye neeminerali ku njengezingxobo. Emva kokugqiba le khosi, uye emva siseko yokutya okunempilo, kangangokuba kufikelelwe kwisiphumo siyakhuselwa iminyaka ezayo.

Kukho kwakhona uguqulelo lula, ukunciphisa indlela ubunzima ngo-5 kg. Meat ekudleni ikufutshane ngokwaneleyo kwiziseko yabantu abanempilo ukudla, ngako oko kuya kuba lula ke ukuba ziqhubeke nokulandela yayo siseko. Ubude obukhulu - iintsuku ezisi-7, isiphumo - 6 kg. Le menu ngemihla kufuneka zibandakanye ukuya ku-500 grams kwemifuno, ngaphandle iitapile kunye neminqathe. Ukutya protein (inyama, intlanzi, amaqanda) - hayi ngaphezulu kwe-450 g Unakho usele amanzi, iti unsweetened nekofu. caloric Daily mayingagqithi 1500 kcal. Ezinye ukutya - phantsi kokuvalwa, akakwazi uqhotse ukutya, uwose kuphela okanye ukupheka ukuba isibini. Amafutha kufuneka ecaleni, kufuneka ugcwalise salads kunye yejusi yelamuni endaweni ibhotolo.

Ngamafuphi

Ukuba unciphise umzimba nge-5 kg, kufuneka kuphela ukuhlaziya indlela yabo yokuphila kunye menu. Uyakwazi futhi ukwanela amaqebengwana esimnandi, kodwa qaphela ukuba ukutya eyingozi ayiniki umzimba. Ukuphawula iintsuku ezachazwayo okwangoku apho unako ukutya okunamafutha kunye sweet ukutya, ze ibale Ezinye ekutyeni ngokusekelwe ukusetyenziswa osidingayo. Ngokuqinisekileyo ngosuku olulandelayo umzimba ucela eqhelekileyo, ukutya okunempilo.

Ngokubanzi, odlayo ngaphantsi kancinane uchitha, uya ngokukhawuleza kakhulu kuqala ukuba balahle umzimba, ngaphandle kokwenza wena izidlo. Eli lithuba elihle lokuba unciphise umzimba kwinyanga edlulileyo. Indlela ukunciphisa umzimba kwinyanga edlulileyo nge-5 kg, siye Ndinixelele, ngoku kuxhomekeke kuwe.