Indlela ukunciphisa umzimba enyangeni edlule ngesikhathi 7 kg: imenyu, ukudla kanye nezincomo

Njengoba enyangeni edlule ukunciphisa umzimba by 7 kg? Ngandlela-thile, ke ulula. Isisindo umuntu kuncike ukuthi angakanani amandla edliwe ngokudla neziphuzo, futhi kungakanani ichithwa (ashisiwe) ekusebenzeni kahle kuzo zonke izinhlelo ezibalulekile zomzimba. Uma inani kilojoule washisa lilingana nenani okudlekayo, isisindo uzinzile. Ngakho, kwaba yilapho washisa (uma lokhu ukusetshenziswa ayikhuphuki), aba maningi inzuzo isisindo. Kilojoule ngokweqile ibe fat futhi agcinwe emzimbeni. Ulahlekelwe isisindo by 7 kg ngenyanga kungenzeka uma badle ama-kilojoule mancani kunalokhu uphathe ukuchitha. Isisindo uqala wehlise njengoba umzimba uphoqelekile ukuba usebenzise amanoni awo ezitolo ngoba amandla.

kusilela ikhalori

Ukuze yehlise umzimba by 7 kg ngenyanga, udinga kusilela caloric. Njani ukwenza lokhu? Kungase kubonakale trite, udinga ukudla okunempilo ukudla okunama-kilojoule amancane futhi umsebenzi. Omunye amakhilogramu fat iqukethe cishe 7,000 kilojoule. Phakathi bahla- ihora Amazing burns okunama-kilojoule angu 600-800. Buciko izibalo ezilula, singasho ukuthi eziyishumi kuphela amagremu fat ungalahlekelwa izinsuku ezingu-10 ezemidlalo asebenzayo. Nokho, ochwepheshe musa batusa ukuncipha ngokushesha. Isisindo kumele uhambe kancane. Ukulahlekelwa isisindo ngaphezu amakhilogramu ngeliviki, ungalahlekelwa imisipha kunokuba amafutha. Okunjalo ukunciphisa isisindo aluqinile, ngakho ukhetho engcono kungaba ukulahlekelwa isilinganiso kusuka 0.5 kuya 1 kg ngeliviki.

Ukushintsha indlela yakho yokuphila phakade

Indlela ukunciphisa umzimba enyangeni edlule ngesikhathi 7 kg? Abanye abantu ulahlekelwe isisindo ngokusebenzisa ukudla okuqinile isikhathi esifushane. Nokho, uma ukudla iphelile, bavame ukubuyela yokudla yabo endala yokuphila, futhi nabo babuye nesisindo eyengeziwe. Uyini yokuntuleka ukudla yesikhathi esifushane? Iqiniso lokuthi izinsuku ezimbalwa umzimba awukwazi ukujwayela ukudla okunempilo, kodwa unesizungu okukhona eziyingozi ngesikhathi. Ngakho-ke, uma futhi ukushintsha indlela yokuphila, kungcono ukukwenza esikhathini esizako. Indlela Yokuphila kuhlanganisa ukudla neziphuzo, izinga ukudla, ukudla kanye nenani umzimba.

Motivation kubalulekile

Ukuze yehlise umzimba by 7 kg ezinyangeni ezimbili noma ngaphansi ebe egcina impumelelo, kubalulekile ukuba ngokwanele eyashukumisela, ukuthi alwele ngempela ukuthuthukisa zonke izici zokuphila. kwesisindo uhlelo uzoqala umsebenzi kuphela uma kukhona isifiso sina ukuba anciphise umzimba, futhi kukhona ukuqonda okukhululayo ukukhuluphala nokukhuluphala ngokweqile kuyinkinga yangempela futhi ingozi empilweni. amacebiso awusizo zizokwenziwa ngokubhalwe phansi izizathu okuyinto kwanqunywa ukuba ulahlekelwe isisindo, kumnyama kubomvu. Gcina lolu hlu engqondweni njengoba ithuluzi elikahle kakhulu isisusa.

Sula Izinjongo lwezikhathi namaqiniso

Lapho ukuncipha kubalulekile ukuzibizela okucacile target kwesisindo. Indlela ukunciphisa umzimba enyangeni edlule kuya ku-7 kg, 10 kg noma ngaphezulu? Abanye abantu alwele ukufeza isisindo ekahle ngokushesha ngangokunokwenzeka. Amandla - into ezingezwakali, futhi uma ukuzibizela into engenakwenzeka, bese wangabona ushintsho oluhle, bese kufika ukuphoxeka. Uhlelo kwesisindo kufanele ibe nengqondo, wonke umuntu, ngisho nomncane, impumelelo kuyosishukumisela futhi ngeke avumele ukuba ukuyeka futhi maduze. kungaba ngobugebengu endleleni zayo ezinde isibalo ekahle zingahlukaniswa ngalezindlela izigaba eziningana, isibonelo, ungasetha umgomo ukunciphisa umzimba 7 ngamakhilogremu in ezayo amasonto 4-6. Uma lo mgomo osekuzuziwe, kungashiwo isethelwe kwenye, nokunye.

ezinzile kwesisindo

Kubantu abaningi abakhuluphele izinzuzo ezinhle kwezempilo kuyoba ukulahlekelwa ngisho 5-10% we isisindo kokuqala. Ngokwesibonelo, uma umuntu enesisindo 100 kg, anawo 5-10 kg kuzodala eziningi amaphuzu ezinhle, njengothando ikuphi ukudlala, ukuthuthukisa impilo jikelele, ukungabi iphika nokunye. Lokhu ukulahlekelwa isisindo liyoqina kanye nenzuzo kakhulu empilweni, ngisho noma akusiyo engasazisa kakhulu isisindo ekahle. Ingabe Kungenzeka ukunciphisa umzimba nge 7 kg enyangeni edlule? Izibuyekezo zabantu abanquma ukuba sikuthathe njengokungathi sína inqubo ukuguqulwa yomzimba wakhe, njengoba umthetho, bathi ayikho into engenakwenzeka.

Zonke ngokohlelo

Ngaphezu kokumisa namaqiniso kwesisindo imigomo nalo luyoba usizo ukuthuthukisa nohlelo olwenabile ukuze wokuthi uyoba nethonya elikhulu kakhulu ushintsho isisindo. Ngokwesibonelo, uma ucezu ikhekhe kudliwa nsukuzonke, uhlelo kufanele wenze izinguquko ezithile, ekunciphiseni kuyajabulisa izikhathi ezimbili ngesonto. Kubalulekile ukwenza izinto kancane kancane, ngaphandle kokufaka umzimba wakho kusimo ezicindezelayo, ngoba uma enqabela ngokwakho ukudla ushokoledi kubo bonke, kuyoba umkhiqizo likufuna kakhulu. Njengoba Bathi, isithelo esenqatshelwe uhlale amnandi. Kodwa uma wazi ukuthi akungqubuzani uju kanye ngezinye izikhathi izimo zivuma ngidle ucezu ngosuku (hhayi wonke Tile!), Bese ungakwazi kancane kancane unciphise izifiso amaswidi elimazayo. Inketho ekahle kungaba esikhundleni amaswidi engenamsebenzi (uswidi, amakhukhi, amakhekhe, njll) ewusizo (izithelo izithelo). Kulokhu kuphakama umbuzo nge umthamo, njengoba ngisho uma udle apula ezintathu esikhundleni esisodwa, umonakalo kusuka akusiyo ukuthi akunakwenzeka ukusho, isibonelo, mayelana amakhekhe. Futhi akusiyo nje Ukudla: ukunciphisa umzimba by 7 kg ngenyanga kungenzeka waqinisa izinyathelo ezincane, kancane kancane ukushintsha ngale ukuqashelwa indlela yokuphila.

Kwayena owayengumFarisi okunomsoco

Ungaqala ukuqapha Ukudla lakho lamanje. Ukuze wenze lokhu, sigcine idayari, ukuqopha konke badle, baphuze, kanye ukudla. Idinga zihlanganisa konke, ngisho bite kulencane. Ngemva kwesonto, kungenziwa lawa marekhodi ihlaziye ngokuzimela noma ubonane okunomsoco. Ngendlela enqunyiwe kuzobonakala ngokucacile zonke amaphutha, okungase kumele basuswe endleleni. Ukuze ulahlekelwe isisindo, wena nje kufanele udle kilojoule esingaphansi bekulokhu ekudleni zamanje.

Izeluleko umsoco

• Ukuze yehlise umzimba udinga ukudla, kodwa hhayi konke ngokungakhethi. Ukudla kufanele kube enempilo futhi olinganiselayo.
• Ukudla kufanele kufake fibre futhi eziyinkimbinkimbi carbohydrate (lonke kakolweni nesinkwa, irayisi elinsundu kanye pasta durum, i-oats, uphizi, amalentili, okusanhlamvu, ubhontshisi, izithelo, imifino).
• Beka isivimbelo kwimininingo kuwufanele ukudla ukudla okunamafutha ezifana nokunamanoni, ushizi, ubisi nokunomsoco ethosiwe, ibhotela nokunye.
• The best inyama wezokudla - kuyinto inkukhu. Pheka ungabi namafutha, kungenziwa ephekwe eziko noma steamed.
• Kunikezwe kungekho imayonnaise amafutha sunflower, namafutha, ephansi fat ukhilimu omuncu noma kalamula.
• Gwema ukuma iziphuzo okunoshukela futhi ukudla ezifana ushokoledi, candy, amakhukhi, amakhekhe. Nomaphi lapho kukhona ingxenye ushukela namafutha, iqukethe engenanto, nezikhuni ngaphandle eziningi kilojoule. Pleasure okwesikhashana nje, kodwa kuhle emzimbeni akukho.
• Kubalulekile athobele Ukudla, kufanele kube ubuncane ukudla ezintathu bese zidla kabili, uma kunesidingo
• Yeqa kwasekuseni, kwasemini noma dinner is hhayi Kunconywa. Ukuzila emini kuholela kusihlwa ukudla.
• Iwusizo umzimba uyogwema ukudla okunosawoti ngokweqile futhi okubabayo. Lapho elungiselela isidlo usawoti kuwufanele imizuzu emihlanu kuze kuphekwe.
• 2-3 ngesonto kufanele ngizame ukudla inhlanzi, kuhlanganise amafutha (inhlanzi, mackerel, sardines, salmon, tuna).

Kanjani ulahlekelwe isisindo enyangeni edlule ngesikhathi 7 kg: imenyu isonto 4 Ukudla

№1 ngesonto

Inhloso: Ukwandisa inani ukudla emihlanu (ibhulakufesi, isidlo, kwasemini, isidlo, dinner) kanye ukuwakhipha kusuka imenyu imikhiqizo ayingozi (esithosiwe, namabhanisi, amakhekhe, iziphuzo ezinoshukela nokunye). Njengoba isidlo - izithelo.

№2 ngesonto

Izinjongo ngesonto lokuqala sengezwe ukukhishwa Imininingwane ukudla okuthosiwe emafutheni, futhi zonke amafutha isilwane (ibhotela, lard, ukhilimu). Usuku kufanele adle 2 salads zemifino.

№3 ngesonto

Okulandelayo ukulahla okunamafutha inyama, esikhundleni salo kube nokuthile izinhlanzi nezinye izilwane zasolwandle, inkukhu imilenze esikhundleni webele inkukhu. Sidinga ukuba nabo bazame ukuba ngesidlo esisodwa ingeqi 250-300 amagremu.

№4 ngesonto

Imikhawulo siba sikhulu, kungashiwo kudliwa itiye kuphela ngaphandle ushukela, iphalishi (ngesidlo sasekuseni), cottage shizi, amaqanda, izinhlanzi nemifino salads. Ekuseni, nawe ungadla obuncane ngomphefumulo kakolweni nesinkwa. Ikhofi ijusi yezithelo kudingeke uwuyeke, kufakwe endaweni yawo amanzi nemifino nesiphuzo. Izinsuku zokugcina ekudleni ezibhekwa okukhipha futhi abaluleke kakhulu. Ungakwazi udle cishe konke, ngaphandle kokudla "ezingenalutho" futhi eziyingozi, njengoba ehlonipha Ukudla emihlanu olulodwa. Lesi iseluleko esihle bahlanganise imiphumela ngeke overload esiswini: eyodwa bakhonze kufanele acabangisise kungekho ezingaphezu kuka-200 amagremu kwabesifazane futhi akukho amagremu angaphezu kwangu-300 ukuze amadoda.

Njengomthetho, Ukudla short-term - kuyisinyathelo emuva (isisindo elalahlwa 1 kg - 2 kg yazuza). Indlela ukunciphisa umzimba enyangeni edlule ngesikhathi 7 kg? Okokuqala udinga sibe nesineke. Ngakolunye uhlangothi, kubonakala eside, kodwa eqinisweni ngenyanga - akusiwona isikhathi eside kangaka kakade. Ngezinye izikhathi ngonyaka fly by - ngeke uphawule. Kunengqondo lokhu isikhathi isinyathelo lesichubekako, okuyinto esikhathini esizayo kuzoholela isisindo ekahle futhi silivumele ukuhlala.
Ngalesi sikhathi, kufanele Ungazihluphi ukuzikhandla okukhulu ngokomzimba, ihora ehamba emini noma evakashele pool ukuqala kwakwanele. Okubaluleke ngokuyinhloko kuba kabusha imikhuba yokudla. Imenyu kufanele silinganisele futhi ahlukahlukene.