Indlela ngokushesha ukunciphisa umzimba nge 20 kg for the ukushisa iwindi, futhi une lokususa 20!

Oh, kangakanani kungenxa amaphupho zabesifazane kanye enhle umzimba mncane! Mhlawumbe ngisho nangaphezu kwalabo abangamashumi amaphupho madoda ...

Kodwa, ngeshwa, akuzona zonke izintokazi babe kwemigomo 90-60-90 nesizotha. Kukhona labo, esikhundleni lezi idatha elihle 190-160-190. Kubo futhi wadala lesi sihloko.

Indlela ngokushesha ukunciphisa umzimba nge 20 kg? Ukudla Ephoqelekile ababulala umzimba, ukusetshenziswa amaphilisi ngisho amanxiwa ngaphezulu, ezithembisa izinsuku eside esibhedlela ngoba impatho yemiphumela emibi, futhi lo mdlalo akuyona ephumelela kakhulu, uma sengozini kakhulu ngendlela 20 kg.

Kubonakala sengathi lokhu fantasy kungenzeki: ukunciphisa umzimba nge 20 kg 2 izinyanga. Abaningi bakhathele Ukufundwa inganekwane izintatheli noma Abahlaziyi, a la "Ngilahlekelwe 20 kg." Nokho, uma izindlela laba bantu musa ukukusiza njengabo, kusho ongakhetha ezimbili kuphela: noma ungazange wazama, noma they lied. Ngomqondo onabile, umuntu ngamunye ungakhetha indlela ephumelelayo, kodwa kungani iya kude, uma ikhona, kodwa enemisebenzi: zidla kancane. Kuyaqondakala yibo bonke: kancane udla, ngokushesha sikhule nomzimba omncane, kodwa lokhu kuyiso sonke yinkimbinkimbi Ukudla, kakhulu ambalwa dieters ungadla kancane.

Kanjani ukuze ufunde ukudla kancane?

"Power System" - lawo mazwi magic, ekhuthaza kwesisindo. Ayikho indlela yokudla ehambisana nempilo, akukho amaphilisi akakwazi ukukusiza ukunciphisa umzimba njengoba uhlelo ugesi. Kuyadingeka ukuba adale yena, ukuyivala ibe indlela yokudla, ukwenza ingxenye yokuphila kusuka ongeke wake senqabe. Ngokudla icasuke Ukudla unesizungu, ukudla kukwenze uzizwe ngokwabo abacindezelwe. Indlela yokudla yilokho lihlukile ukudla okungenayo abupheli, futhi ivumela umzimba usebenze kahle. Ngobani abazobe ukuba azizwe engcono, "ngemva kokuchitha" kwamanye apula eliluhlaza ngesonto? Bese uthini gastroenterologist, ngubani uzothatha esiswini sakho kusuka "umphumela" apula eliluhlaza? Yini ngempela elahlekile esiswini, ngoba isiketi ozithandayo elincane? Ayikwazi lihlatshwe ngenxa amasentimitha impilo. Funda ukudla kancane ngangokunokwenzeka uma uthuthukisa bona ukudla umthetho: ukubala kilojoule, okuyinto for okusheshayo kwesisindo akufanele bube ngaphezu kuka-900 ngelanga. Funda emuva izinhlangothi amaphakheji kanye Imininingwane caloric ukubala ngosuku. Lapho ethola 900-600 kilojoule ngosuku inyanga yonke, ungasusa 10 kg. Kukhona kungaba konke, kodwa ngezabelo ezahlukene. Lokhu kumele kube ngokuqondene nalo mthetho. Nokho, kukhona caveat: indlala.

Indlela ukujwayela kwendlala?

Indlela ngokushesha ukunciphisa umzimba nge 20 kg - umbuzo akulula, ngoba, yebo, impumelelo "-20" iyoba indaba nobunzima ezithile. Chief phakathi kwabo - ukunqoba indlala. Ukuze balahle umuzwa indlala, kudingeka Yiqiniso, ukudla. Kodwa kuthiwani uma singadli? Ziqinisekise wena udonsa kanzima. Hang ngokwakho ephepheni lokwazisa efrijini onobuhle ukhathele kodwa enhle (emehlweni akho) ukufinyelela kusukela albhamu ubudala izithombe zami ubukuphi evamile. Feel like ukudla kukwenza bazizwe bephansi noma amabi indoda Inzondo ophaya, amakhekhe, amaswidi - kuyinto iphutha labo ukuthi ubuza, "ngokushesha kangakanani ulahlekelwe isisindo ngu-20 kg." Enqabela ngokwakho wawabutha intando, futhi abanaye!

Nutrition - isihluthulelo sempumelelo.

Ngo ukuze ngingachithi ngokwakho seceleni kombhede lapho kufa inhlahla endleleni yabo ukunciphisa umzimba, kudingeka banamathele emithethweni ethile ukunikezela. Naphezu inqubo ukuncipha, ke kumelwe silinganiswe, nge mbandela eyodwa kuphela: okumbalwa carbohydrate. Lokhu akusho ukuthi ama-carbohydrate ngokuphelele akufanele kube, kodwa udinga ukugxila ukusetshenziswa amaprotheni ukudla imifino. Nuts nazo usizo olukhulu ukuncipha: zingabantu okunama-kilojoule amaningi, ukuzisebenzisa, uzokwazi ukuba umsebenzi, kodwa kungena esiswini sakho ngeke ukujwayela "ukudla okungenani." 100 g of nati - akuyona nocezu pizza by volume kanye nati singavalwa efanayo.

Ngakho, lapha kukhona izindawo main lapho ungeke kuphela ngokushesha ulahlekelwe 20 kg, kodwa engabuyi kubo kamuva. Landela lezi imithetho futhi ezinyangeni ezimbili akazange acele le injini yokusesha "indlela ukunciphisa umzimba ngokushesha ku kg 20."