Mukati
General Development Chirongwa kubva kuna Felicia Romero
Felicia Romero imodhi yevhavha yakatendeuka mutambi uye chitarisiko chake chinogona kutenderedza musoro wake nekukurumidza. Edza chirongwa chake chekuvandudza tsandanyama nhasi!
Felicia Romero haatyi kushanda nesimba. Anoita zvese kuti azadzise chinangwa chake uye nekuunza muviri wake wemwarikadzi kune yakanaka.
Ndizvozvo, chinangwa. Felicia ndiye diva kana zvasvika pakugadzira muviri wake wechiroto (uye muviri wechero mumwe munhu). Hazvina kukwana kungonaka, zvinongoda zvakanakisa.
Mukuwedzera, iye anonyanya kufara maererano nechimiro. Felicia aitosarudza huremu hushoma uye oisa mhasuru zvakananga ega pane kudhonza matinji sejoki hombe. Semuenzanisi akaonekwa pabutiro katatu uye akahwina makwikwi ehunyanzvi, anoziva zvaari kutaura nezvazvo. Uku hakusi kungogovera mapepa mumugwagwa nezvipo zvinokahadzika! Kana iwe uine yakawanda dhiraivha saFelicia Romero, wobva wajoinha chirongwa chake nekukurumidza sezvinobvira.
dhayeti
Calories: 1311 | Mafuta: 25 g | Carbohydrates: 128 g | Mapuroteni: 137 g
Kutanga kudya
1/2 makapu
5 pc
1 pc
Kudya kwechipiri
30 d
25 d
Kudya kwechitatu
150 d
1 cup
1/3 makapu
Kudya XNUMX: Mushure-Kushanda
30 d
1/3 makapu
1 chidimbu.
Chishanu chisvusvuro
150 d
1 cup
100 d
Pane chinyorwa: Ndinonwa kusvika 3-4 malita emvura zuva nezuva.
kudzidza
Zuva 1: Mapfudzi
Zuva rechipiri: Kudzoka / Mhuru
Zuva rechitatu: Hips / Buttocks
Zuva rechinomwe: Zorora
Zuva 5: Mapfudzi
Zuva rechinomwe: Zorora
Zuva rechinomwe: Quads
Felicia Romero's Personal Philosophy
Nutrition philosophy
Kuvaka muviri kwakakosha zvakanyanya kana uchida kushandura muviri wako. Pamwe iyi ndiyo inonyanya kukosha shanduko yaunokwanisa kuita. Kana zvasvika kune zvinovaka muviri, ndinotenda mukubudirira kwezvikafu uye chikafu chakazara kupa muviri wangu zvese zvinovaka muviri zvinodikanwa pakudya kwakaringana. Zvinonyanya kukosha kudya zvokudya zviduku 5-6 kanomwe pazuva.
Iyi nzira haingokurumidzisa metabolism yako, asi zvakare kudzora mazinga ako e insulin kuitira kuti urege kuda kudya chimwe chinhu. Ini ndinoedza kutarisisa uye kutungamira simba rangu pakuwana macronutrients (mapuroteni, mafuta uye). Ndinoedza kudya (protein) pakudya kwega kwega. Ndine chinangwa chekudya 1,5g yeprotein pa 0,5kg yehuremu hwemuviri.
Gara uine shuwa kuti unodya yakaoma makabhohaidhiretsi ayo akadzikira, anosanganisira akakungurutswa oats, mbatatisi, quinoa, kutaura mashoma. Mafuta ane hutano akakoshawo, anobatsira muviri wako kupisa mafuta chete kana ukasadya chikafu chakawandisa. Panofanira kunge paine 2-3 masevhisi emafuta ane hutano pazuva.
Belly inoonekwa mukicheni, pasina chikafu chine hutano, haugone kuzadzisa zvinangwa zvako zvekusimba, zviri pachena uye zviri nyore. Saka ita hurongwa uye unamatira pairi. Nyora pasi menyu yevhiki uye gadzirira chikafu pachine nguva kuitira kuti usambozviwana uri mumamiriro ezvinhu ekuti hauna chekudya kana kuti hauna imwe nzira ine hutano.
Ndinobvumira kudya kwakarongwa kwemubairo kamwe chete pavhiki, ingoyeuka kuichengeta mukuenzanisa. Nheyo yangu ndeyekuti muviri wako unopiwa kwauri kamwe chete, saka zvichengete uye uzvidyeidze mukudya kune hutano!
Kudzidzira uzivi
Kana zvasvika pakudzidziswa, mune izvi, ini handisi we "vasikana vanyoro". Ini ndinovaka muviri wangu uye ndinoshanda pachimiro changu nekunamatira kune izvo zvekutanga zvesimba rekudzidziswa uye cardio maekisesaizi. Maitiro angu ekuenda kune zvakakosha anoshanda pane izvo vanhu vave vachiita kwemakore.
Shanda pane chimwe chikamu chemuviri kana boka remhasuru padanho repamusoro rechimiro uye toni. Zvinoita sekuti vanhu vakawanda mazuva ano vanonyanya kukoshesa chirongwa chavo chekudzidzira apo, chaizvoizvo, vachifanira kuisa pfungwa dzavo pahwaro uye kuva vakafanana mukudzidzisa kwavo.
Pandinodzidzisa, ndinotarisa pane fomu uye kusimba. Ndinozvinetsa nekudzidziswa simba. Kana iwe uchigara uchirovedza muviri uye uchidya zvakanaka, ipapo muviri wako uchapindura kwauri, uye iwe uchaona shanduko dzawaida kuwana.
Uzivi hwezvokudya zvinowedzera
Chinangwa chezvokudya zvinovaka muviri chiri muzita racho pacharo - ivo "vanozadzisa" kudya kwako nguva dzose. Zvokudya zvinovaka muviri zvakakosha, asi zvinofanirwa kushandiswa chete kana iwe uri pakudya kune hutano uye uchisimbisa muviri nguva dzose.
Pasina mamiriro ezvinhu iwe unofanirwa kuvimba chete nekuwedzera, asi ingotora chikafu chinoenderana nezvinangwa zvako. Ipapo iyo yekuwedzera ichave inobatsira uye inobatsira kune yekupedzisira mhedzisiro. Ini handitsigire zvisina basa zvekuwedzera uye ndinogara ndichitsvaga chigadzirwa nekuchenjerera ndisati ndatenga. Pese pandinoona vanhu vakanwa masupplement havachada.
Ini ndinowanzo kurerekera kune hutano hwekuwedzera senge, ma enzymes, calcium, nezvimwe. Ndinoziva kuti muviri wangu unoda chikafu chakadaro kuti muviri wese ushande zvakanyanya.