Nezvokudya zvakasiyana-siyana uye nzira dzekurasa zviyero zvakanyanya zvakataurwa zvakanyanya, asi kuwana ruzivo pamusoro pokuti kukurumidza kudzoka sei hazvisi nyore, asi pane nzira dzakawanda dzinovonekwa dzichakubatsira iwe kuwedzera kuwanda.
Ndingakurumidza sei kudzoka nokuchinja kudya kwangu?
Pakarepo zvakakosha kujekesa kuti kana chinangwa chomunhu icho chisingaiti kuti uwedzere mafuta, asi pasina kukanganisa kuhutano kunorema, zvakakosha kusiya nzira inonzi "Ndinodya zvose," sezvo zvisinganzwisisike. Chinhu chokutanga chaunofanira kuita kuti uwedzere kuwanda ndiko kushandura chikafu nekusanganisira zvakawanda zveproteine zvokudya sezvinobvira, semuenzaniso, huku, turkey, buckwheat, mishonga yemakaka. Puroteni inofanirwa kuti huve musimba, saka inofanira kuva inenge 55-65% yezvokudya zvezuva nezuva.
Zvadaro, unofanirwa kuongorora nguva yekudya uye nhamba yezvokudya zvinonaka pazuva. Zvakakodzera, kudya kwekudya kwakakosha mumaminitsi makumi maviri nemakumi matatu mushure mekunge munhu amuka, awa nehafu mushure mekufanirwa kugadzirwa, kana mushure memaawa 2-2.5 unofanira kunge uine kudya kwemasikati. Pakati pekudya kwemasikati uye kudya kwemanheru, iwe unodawo kudya imwe, iyo inonzi iyo masikati masikati, uye usati waenda kunorara unwa kirasi yemukaka kana kefir.
Zvino ngatitaurire nezvemhando yezvirongwa, kuomerera pane zvaunogona, nekukurumidzira kudzoka, nekuchengetedza zvakakwana. Somuenzaniso, kudya kwezuva nezuva kunogona kutarisa seizvi:
- Chikudya chamangwanani - cottage cheese neuchi, michero nemiti, tei kana kofi, sandwich yechingwa chechingwa nechesi kana ham yemhuka, bhanana.
- Snack - girazi remukaka uye mbiriso yezviyo neuchi, michero.
- Zvokudya - chimwe chikamu chemusika wose, rizi yakabikwa, mishonga yemashizha nehupfeko kubva kumafuta omuorivhi , chikamu chehadzi yehadzi yakanyanyisa, tei kana kofi ine dessert, somuenzaniso, ice cream.
- Snack - mukaka wawadha kana yoghuti, michero.
- Kudya - buckwheat ne turkey nemiriwo yemashizha, kana mbatata yakabikwa nehove yakanyanyisa.
- Usati wasvika pakubhedha, girazi remukaka kana kefir.
Mishonga nemidziyo inobvumira kuti mukadzi nemurume kuti vamukurumidze kupora zvakanyanya kwazvo, somuenzaniso, sezvokudya, unogona kushandisa chero mishonga yemakushe, uye kugadzira, lentiy, nyemba kana mishonga yemiriwo. Nokudaro, menyu ichave yakasiyana, uye hauzotambudziki nekuteerera kune chirongwa ichi chekudya.
Kukurumidze sei kuti uwane zvakanaka nevanhu vashoma, kuita mitambo?
Nokuda kwekugadzikana kwemasimba, iwe unogona uye unofanirwa kuenda kune simba yekudzidziswa. Pamba, vose mukadzi nemurume vachakurumidze kudzoka kubva pamasimba ekudzidzira. Vakomana vanokurudzirwa kuti vaite-kusvitsa, kuvhura-kwira pamusarava, kudzidzira kuwedzera biceps uye triceps ne dumbbells, sit-ups.
Vasikana vanogona kuedza kushandisa zvidzidzo zvakasiyana-siyana zvevhidhiyo nevanyori vakadaro saDenise Austin, Gillian Michaels. Mabasa akadaro anogona kuitwa nyore nyore kumba, chete sarudza zvidzidzo zvakagadzirirwa kuumba chimiro chakanakisisa, kwete kurerutsa, semuenzaniso, Denise Austin ane "Yakadzidziswa Camp" yakaisvonaka, chikamu chechipiri chichagadzirirwa zvakakwana kugadzirisa dambudziko iri.
Kana mavhidhiyo emitambo asingakwanisi kushandisa, iwe unogona kuzvimiririra kuita zvidzidzo zvakadai sokusimudza muviri kubva panzvimbo yakatarisa, kusvitsa-ups, squats nedumbbells. Nhamba ye nzira yekuita basa rimwe nerimwe inofanira kunge iri 2, asi kwete kupfuura 4, uye nhamba yekudzokorora inobva pauviri hwako, unogona kutanga ne5 - 10, zvichiwedzera zvishoma nhamba yavo. Usakanganwa kutambanudza, saka mishonga ichakurumidza kuwana mavara akanaka. Zvakakwana kudzidzisa mazuva ese 3-4 kusvika kwema 30-40 maminitsi, naizvozvo kunyange musikana anonyanya kubatikana anogona kupa nguva yezvikoro.