Mukati
Senyanzvi mumunda wezvokudya zvinovaka muviri uye dietetics ane makore akawanda echiitiko, takagadzirira mazano mashanu ekuti ungaita sei kuderedza uremu kuitira kuti udzike uremu zvakanaka, asiwo zvakachengeteka uye zvine utano.
1. Iwe hausi kuzorasikirwa ne10 kilos muvhiki
Paunenge uchitsvaga paInternet, unogona kuwana zvivimbiso zvakafanana. "Kurasikirwa ne5 kg muvhiki, zvisingaite!" - uye ndiani asingadi? 😉 Nekudaro, iyo yakakurudzirwa uye ine hutano yekurasikirwa uremu ndeye 0,5 kusvika 1 kilogiramu pasvondo. Tinorasikirwa nemakirogiramu patinopisa makoriyori akawanda kupfuura isu tinovapa chikafu. Isu tave kutaura nezve izvo zvinonzi simba rekushomeka uye kune nzira mbiri dzekugadzirisa kushomeka kwakadaro:
- kushandisa macalorie mashoma muchikafu, kureva kudya zvishoma kana kusarudza zvishoma macalorie foods
- kuwedzera kurovedza muviri, kureva kupisa macalorie akawanda.
Kurerutsa kuderedza uremu hafu yekirogiramu muvhiki, iwe unofanirwa "kuputsa" kubva pane yako yemazuva ese menyu anenge 500 kcal Kana kuwedzera basa remuviri. Iyo inokurumidza nhanho yekurasikirwa uremu iwe yaunoda kuisa, iyo yakanyanya kurovedza muviri ichatamba - kurovedza muviri uye kurovedza muviri kwakakosha zvekuti pasina ivo zvichave zvakaoma kudzikisa zuva nezuva caloric zvemukati zvekudya nekusvika ku500 makorikori, uchichengeta a kudya kwakakwana. Asi zvakawanda pamusoro pazvo muchikamu chinotevera chechinyorwa.
| Tipi yedu |
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| Kana iwe uchinzwa kudiwa kwekurasikirwa nemakirogiramu mashomanana usati waroorana, edza kufunga nezvazvo pachine nguva. Iwe unogona kufunga kuti hutano hwekurasikirwa huremu huri 0,5 kusvika 1 kg pavhiki. Ita shuwa kuti chikafu chako chine hutano uye chakaenzana - usaise hutano hwako panjodzi, nekuti mhedzisiro inokurumidza inogona kuvhara matambudziko ehutano kwenguva refu. |
2. Kudya kwechishamiso, kana kuti mabikirwo enjodzi
Iyi poindi yakanangana neyakapfuura - zvigadzirwa zvakasiyana-siyana zvingaita sezviyedza, senge 1000 kcal chikafu, iyo Dukan chikafu, iyo Sirt chikafu ... Kunyanya kana pane yakakurumbira mawebhusaiti tinoona mumisoro yenyaya: "Adele akarasikirwa ne30 kilogiramu mumwedzi mitatu. ”. Uye iyo yakanakisa pfungwa munyika inogona kuratidzika kwatiri monodietes, kureva mamenu anobva pane chimwe chinhu. Sei?
- Vanovimbisa zvishamiso migumisiro, kureva kutaurwa 10 makirogiramu pavhiki.
- Ivo havadi mari yakakura yekubuda nekuda kwechimiro chavo chiri nyore.
- Izvo zviri nyore kwazvo kushandisa nekuti zvinobva pane imwe kana boka rezvigadzirwa, senge kabichi kana mazambiringa ekudya.
- Ivo havazivise nezvemhedzisiro, vachipa fungidziro yekuve 100% inoshanda.
- Vanowanzopa mvumo yekudya huwandu husingagumi hwechimwe chezvigadzirwa, kuitira kuti tisave nenzara, kuderedza uremu nyore uye zvinofadza.
Nehurombo, kuri kungotamba pamanzwiro edu uye zvishuwo zvedu, matipi ekushambadzira uye marapirwo, uye kushandiswa kwenguva refu kwechinhu chimwe chete kana kusasiya kudya kuchava nemhedzisiro yakaipa. Kubva pakushaikwa kwezvinovaka muviri (kuderera kwehutano, kuderera kwekudzivirira muviri, kunetseka kurara), kuburikidza yakaderera caloric zvirimo mumenyu (inonotsa metabolism), kusvika nekukurumidza kuderera kwehuremu hwemuviri uye kushomeka kwedzidzo yekudya (yo-yo mhedzisiro. )
Uye kana iwe usinganzwi kuodzwa mwoyo neaya mapoinzi, yeuka kuti chishamiso chakadaro chinogona kukanganisa chitarisiko chako, kureva ganda, misumari nebvudzi - kana iri muchato uri kuuya, zvirokwazvo haudi kutora njodzi yakadaro.
| Tipi yedu |
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| Muzvokudya zvine utano, zvakaenzana uye, pamusoro pezvose, zvinobudirira, pachava nenzvimbo yezvigadzirwa kubva kumapoka ose: miriwo nemichero, zviyo, zvigadzirwa zvemukaka, nyama, hove uye nzungu. Usatore mapfupi, usasiye menyu ine hutano |
3. Kudya kwakanaka uye kwakadzikama hakusi kwekuonda chete
Tichasimbisa zvakare: Zvatinodya zvinokanganisa zvinenge zvose zvoupenyu hwedu - isu takatogadzirira runyorwa rwese runyorwa rwemabhenefiti ane hutano uye akaenzana menyu:
- kugara zvakanaka, kusachinja-chinja kwemafungiro uye kushatirwa,
- kuvandudzwa kwekuonekwa kweganda, bvudzi uye misumari;
- hutsanana hwehupenyu, kurara zviri nani,
- kunonotsa migumisiro yekuchembera,
- kutsigira immune system uye kuderedza njodzi yezvirwere zvakasiyana,
- rutsigiro rwekutenderera uye nervous system,
- Rakawanda simba uye mafuta ekushanda,
- kurwisa kukuru kushushikana.
Uye pano isu tinogona chaizvo kuchinjana uye kuchinjana. Pamberi pemuchato unouya, kunyanya kuderedza kushungurudzika, kuvandudza hukama hwakanaka, kuwedzera simba uye kupesvedzera chitarisiko chedu kunogona kuita sekunakidza.
| Tipi yedu |
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| Usatora kudya chete seyero yenguva pfupi kune chinangwa chemufananidzo wako wekurota. Chokutanga pane zvose, ndiko kutarisira kwakakwana iwe pachako, kune hutano hwako uye hupenyu hwehupenyu, uye kuchinja kwemaitiro ekudya kuchagara newe nokusingaperi. |
4. Uye kuderedza uremu hakusi kudya kune hutano uye kwakagadzikana 😉
Munhu haararami nekudya chete. Kuti zvese izvi zvive nemaoko nemakumbo, iwe unozodawo yakakwana hydration uye kugara uchisimbisa muviri. Inopfuura hafu yemuviri wedu inoumbwa nemvura, iripo mune zvese zvinyama uye nhengo uye inoita akati wandei akakosha mabasa, anosanganisira: kutakura zvinhu mumuviri, kubatanidzwa mukugaya chikafu, kuchengetedza tembiricha yemuviri nguva dzose.
Kushaikwa kwemvura, kureva kuti hydration shoma, inogona kukanganisa mamiriro edu emuviri nepfungwa, saka tinofanira kuchengetedza kutungamira kwakanaka uye kugara tichiwedzera kuwedzera. Zvinoenderana nezviyero zvechikafu chehuwandu hwePoland, mvura yakakwana yezuva nezuva yakashandiswa yakaiswa pa2 malita evakadzi uye 2,5 litita yevarume muzera rezera pamusoro pemakore gumi nemapfumbamwe. Zvisinei, kukosha uku kunogona kuchinja zvakanaka pasi pesimba rezvinhu zvakadai sekuwedzera kwekuita basa remuviri, kushanda nesimba, uremu hwemuviri uye zera, uye kunyange hunyoro hwemhepo uye tembiricha, kana kunyange mamiriro chaiwo emuviri (pamuviri, lactation, fivha).
| Tipi yedu |
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| Mvura haigone kunwiwa pane inonzi chikomo, kureva kuwedzera kudiwa kweawa XNUMX panguva imwe. Inwa mvura mudiki sips, kana zvichibvira zuva rose. Ita shuwa kuti girazi remvura kana bhodhoro rinokuperekedza chero nguva uye chero kupi - kumba, muhofisi, panguva dzenzendo dzekuguta. |
Nekudaro, nekusiya mutambo, kana zvimwe zvakanyanya, kuita basa remuviri, isu tinonyanya kudzikisira mukamuri yekufambisa mumamiriro ezvirongwa zvedu kuderedza makirogiramu. Muchiitiko ichi, mutoro wose wekushanda kunze kwekushomeka kwesimba kwambotaurwa kunotsamira pakudya. Zvaunokwanisa kupisa panguva yechiitiko iwe uchafanirwa kutsiva nediki zvirimo mundiro. Asi usazvinetse, hazvisi zvekutenga gym pass uye kuenda ikoko kaviri pazuva.
Kuita zvemuviri kunosanganisirawo kufamba, kuchovha bhasikoro uye rollerblading kana kunyange… kutamba! Uye kunyangwe kana kurovedza muviri kusati kwave newe mazuva ese zvisati zvaitika, unogona kutanga kuishandisa nekumhanya kwako, nhanho nhanho. Mamiriro ekunze akanaka, pachinzvimbo chechikamu chewaunofarira Netflix akatevedzana, famba nekukurumidza nevadikani vako kana shamwari. Pane kuenda kumusika kunotenga, enda netsoka kumusika uri pedyo. Sarudza masitepisi pane kukwira rifiti. Nokufamba kwenguva, iwe uchatanga kunzwa mabhenefiti echinhu chidiki, mamiriro ako uye hukama huchavandudza, uye ipapo iwe uchada zvimwe.
| Tipi yedu |
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| Kana kuita kwako kwemuviri kwakaderera usati watanga kushandura maitiro ako, usazvikanda mumvura yakadzika nekukurumidza. Kunyanya kushanda nesimba kunogona kuguma kwete chete nekudonha kwekukurudzira, asiwo kukuvara. Tsvaga chiitiko chinokufadza iwe uye uve chikamu chechisikigo chezuva rako. |
5. Kuti usapenga sei pakudya
Uye pano tasvika kune iyo pfungwa, nokuti pakupedzisira mubvunzo wemusoro waiva: Nzira yekuderedza uremu pamberi pemuchato? Chokutanga, pindura mubvunzo do you do it for yourself and do you really need it. Usaedza kuita zvinokarirwa nomumwe munhu, usabvuma kufurirwa nemhoteredzo. Uye kunyangwe zviri nyore kuzvitaura, rangarira: rino izuva rako, ndiwe wakanyanya kukosha uye unofanirwa kunzwa wakasununguka, hapana mumwe munhu.
Chechipiri, kudya hakusi sprint, ndiko marathonuye madyiro ako acharamba anewe kweupenyu hwako hwose. Kana iwe uine mukana, edza kuronga kudzikiswa kwemakirogiramu pachine nguva, uye kana yatove "yakanyanya kunonoka", tora yakachengeteka uye ine hutano yekurasikirwa uremu. Nekuedza nekutsanya uye kudya kwezvishamiso, unogona kuzvikuvadza nenzira dzakawanda zvekuti hazvina kukodzera kutora njodzi iyi pamberi pemhemberero iri kuuya.
Hydration uye kurovedza muviriVanofanira kuva mubatsiri wechisikigo kune yakakurumbira "healthy bowl". Ivo havangotsigire uremu hwako chete, asiwo vanobatsira hutano hwako hwepanyama uye hwepfungwa. Edza kushandisa maitiro matsva zvishoma nezvishoma, zvakarongeka uye nguva dzose - tanga nekufamba nguva dzose uye kuverenga magirazi emvura. Nokufamba kwenguva, iwe uchanzwa kuti mararamiro ane hutano anobhadhara, asi zvakare inova tsika.
| Tipi yedu |
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| Yeuka kuti uri kuzviitira iwe uye nokuda kwehutano hwako. Nekuda kweizvi, iwe unozowedzera kukurudzira kuita uye zvichave nyore kwauri kuti utsungirire kunyangwe munguva idzodzo dzakaoma. Iwe uchaona mamwe mabhenefiti ehupenyu hutsva, hune hutano mumazuva mashoma ekutanga, uye humwe huchave nemhedzisiro yenguva refu pamhando yehupenyu hwako, hutano hwemuviri uye hwepfungwa. |
Gadziriro dzemuchato
Uye sezvo mumwe wangu ane hutano, ndinonzwa zvakanaka, chimiro changu chekurota chakanakawo, nemusoro wakachena, unogona kutarisa kune dzimwe gadziriro. Mumwe wavo ari kutsvaga imba yemuchato yakakodzera. Zvadaro zvakakodzera kushandisa rubatsiro rwevashandi uye injini dzekutsvaga nechipo chenzvimbo dzemuchato - tinokurudzira webhusaiti https://www.saleweselne.com/, yatatoshandisa muhofisi yekunyora.
Sarudza nzvimbo yemuchato, nhamba yevakakokwa uye mibhedha, pamwe nemutengo wemutengo - ona kuti ndezvipi zvivakwa zvicharatidzwa kwauri uye kana vane vacancies pazuva rauri kufarira. Uchishandisa sevhisi iyi, unogona zvakare tumira kubvunza kunozoenda zvakananga kumunhu wekusangana naye munzvimbo. Imba yega yega ine foto gallery uye yakadzama tsananguro pamwe nerunyoro rwesevhisi uye zvinokwezva.