Mwaka wezororo watovhurwa uye uchiri kunyara kuenda kugungwa here? Tine nhau mbiri kwauri, dzakanaka nedzakaipa. Maiwe, zvishamiso hazvipo, hauzokwanisi kurasikirwa nemakirogiramu akawanikwa uye kuzvidhonza mumazuva mashoma. Asi chinofadza ndechekuti munyori we #Beshenayasushka chirongwa, nekuda kwezviuru zvevanhu vakatanga hupenyu mumuviri mutsva, Vasily Smolny, akanyora bhuku "PP yeTP. Chikafu chakakodzera chedzidziso ", uye isu takadzidza kubva kwaari maitiro ekusiya zvese zvisina basa kumashure.
Kana iwe wakanzwa kuti dambudziko hombe remuviri wedu inyama yatinosundira mukati mayo, kanganwa ipapo ipapo. Vanouya kusadya nyama nekuda kwezvikonzero zvakasiyana, uye nezvikonzero zvekushambadzira, kusanganisira, hatizobata chinamato. Asi kuramba nyama haife yakakupa mutete mutambi. Kana chete nekuda kwekuti pane chinhu chakadai sevhitamini B12. Iye anotora chikamu kuvaka mapfupa, hematopoiesis, metabolism. Uye inongowanikwa munyama chete! Nguva ino. Uye maviri, achisiya mapuroteni, vanhu vanotanga kudya kunyanya makabhohaidhiretsi, uye kuwanda kwavo, sezvamunoziva, hakubatsire pakuwana kwemuviri wemaroto.
Yechipiri yakanyanyisa ndeye kuramba makabhohaidhiretsi inofarira protein imwe chete. Ehe, pakudya kwakadai iwe ucharasikirwa, asi kwete mafuta, hafu yehuremu ichave pane mhasuru nemvura. Nenzira, kushamisika! Mahydrohydrate ndiwo anovaka mhasuru! Saka imwe haipo pasina imwe yacho.
Uye chechitatu, muvengi mukuru ndiye mafuta… Tinofanira kukurumidza kuzvipa! Uku kumwe kufunga kusiri iko. Mafuta anodikanwa pakuumbwa kwe membrane yeyese sero uye nekumutsiridzwa kwemaseru ehuropi zvakare. Kungoti mafuta akasiyana. Semuenzaniso, hutano, senge hove tsvuku, uye zvinokuvadza, semafuta ekufambisa mune yakachipa bun cream.
Nekudaro, rimwe rematanho ekutanga munzira yechokwadi ndeye hutano hwakanaka, mauri unofanirwa kuchengetedza chiyero chemapuroteni, mafuta uye makabhohaidhiretsi. Asi zvimwe pane izvo gare gare.
Kana iwe ukaisa chinangwa chekusiyana nemafuta, izvo zvinokanganisa mamood ako, tanga washandisa fomula yakapusa uye uverenge kuti mangani macalorie aunoda pazuva.
Kune vakadzi: 655,1 + 9,6 x uremu hwemuviri (kg) + 1,85 x kureba (cm) - 4,68 x zera (makore) = kcal. Iyi ndiyo ichave iyo mari inodikanwa kune yakapusa hupenyu.
Zvevarume: 66,47 + 13,75 x uremu hwemuviri (kg) + 5 x kureba (cm) - 6,74 x zera = kcal.
Kuti muviri utange kubvisa mafuta, unofanirwa kucheka huwandu hweakori ne20-25%.
Panguva imwecheteyo, chiyero cheBJU mune chikafu chinofanira kunge chiri chinotevera: 30 - mapuroteni, 20 - mafuta, 50 - makabhohaidhiretsi (kwakawanda, isu tiri kutaura nezve akaomesesa makabhohaidhiretsi, uye kwete akadaro akareruka sekotoni zvihwitsi uye donuts).
Mati mese makaverenga here? Zvino gadzira menyu uye ugovane macalorie iwe aunopinda muzvikafu zvishanu, uchitanga nechikafu chemangwanani chine moyo, masikati masikati mairi, masikati, chikafu chemasikati, kudya kwemanheru.
Vanhu vazhinji vanogunun'una kuti kuverenga macalorie hakubatsiri. Takaedza, asi takapfira mate ndokutanga kudya zvakare kwevatatu. Iko kune tsananguro inonzwisisika yeizvi. Zvakanaka, iwe wagadzira menyu, uye wakazvibata zvakanaka mukati mezuva uye ukaita zvese nenzira kwayo?
Wakambobvutira chimedu chokoreti kana machipisi kubva kune vamwe vako? Heano magiramu asvika. Kana iwe ukatadza nezviito zvakadaro, nguva yega yega kuverenga kuti mangani macalorie awakadya kubva kumenu yako. Zvikafu zvekudya zvakadaro zvinofanirwa kudzivirirwa zvachose, asi kana iwe usingakwanise kuramba, saka, ndapota, kuverenga.
Paunenge uchigadzirira kubika, yeuka kuti mapakeji anoratidza izvo zvine macalorie echigadzirwa nenzira iyo inotengeswa. Ndokunge, zamu rehuku rembishi uye iyo yawakatsva muhotera zvinhu zviviri zvakasiyana uye huwandu hwemacalorie.
Ramba chiyero chakadai se "neziso", chinowanzo kanganisa zvese. Tea zvipunu nemaspuni zvakare ari kudivi. Uchiishandisa, unogona kuwedzera zviri nyore magiramu makumi maviri pakudya kwako, uye kana iri bhotoro, iyi inenge 20-100 kcal. Zvekuita? Pane nzira imwe chete yekubuda - kutenga sikero yekicheni.
Kudya zvine hutano wega hakuzomboite kuti muviri wako ukwane. Uye pano chete kudzidziswa kunogona kuuya kununura.
Kupisa kwemafuta inzira yehormonal inotangira munzvimbo yeaerobic, ndiko kuti, kana kurova kwemoyo wako kuchirova 70-80% yehupamhi (huwandu hwacho huri nyore kuverenga - tinobvisa zera redu kubva pa220, uye ichi ndicho chigumisiro).
Kana iyo aerobic yekurova kwenharaunda yasvika, uye nekuda kweizvi tinogona kana kungo kwiza maoko edu, asi kana tikasimudzira moyo ku 160 kurova paminiti uye ubatisise pane ino nhanho kwemaminitsi makumi matatu, mafuta evira anotanga.
Chero chipi zvacho chisingazungunuswe nemoyo hachinyatso kuita madhipi pamativi. Mafuta anotanga kutsva chaiko mushure Maminitsi makumi matatu ekadhiyo, kwete pakutanga. Ndicho chikonzero nei zvivakwa zvese zvinovimbisa mutete mu 5-10-15 maminetsi pazuva zvichinyengera. Kunze kwechiitiko chimwe chete - iyo burpee. Inoshanda, yakaoma, asi inoshanda. Kana iwe uchingoita burpees kwemaminitsi gumi pazuva, mafuta anozopisa nekukurumidza. Ichokwadi, maminetsi gumi angangoita zana kudzokorora, izvo zvinosemesa zvakanyanya mupfungwa chaiyo yeshoko. Saka funga kumhanya, kuchovha bhasikoro, elliptical varairidzi, callanetics.
Nenzira, kuita cardio kweinopfuura awa hakuna musoro. Sei? Nekuti mushure meawa, muviri unotanga kutora simba kwete kubva kumafuta, asi kubva kumhasuru, uye kuratidzwa mugirazi kuchazonyanya kuwedzera.
Kuti unyatso nyungudutsa mafuta, unofanirwa kuita iwo marongero 5-10 cardio kushanda vhiki.
MaCadio maekisesaizi haazombokupa iwe mhasuru, iyo inoita kuti muviri wako utaridzika wakanaka uye wakagwinya. Ichi ndicho chikonzero isu tichida simba rekudzidziswa futi. Kutanga - maviri kana matatu pasvondo, ipapo mana kana mashanu, uye imwe neimwe isingapfuure awa.
Unogona kuzviita zvese munzvimbo yekurovedza muviri uye uine huremu hwemuviri wako, ndiko kuti, inonzi crossfit, kwaunongoda bonde.
Kana usati wambobata zvigumbuso kumberi, ipapo pakutanga iwe unoda kurovedza muviri kweboka rega rega remhasuru. Kune avo vakamboenda kuhoro, asi vakanganwa - vaviri panguva. Rovedza muviri nguva dzose asi une husimbe? Tora matatu ane matatu kusvika mana seti imwe neimwe.
Kune vezvenhau, iro rakareruka uye rinobudirira kurovedza muviri kumonyanisa, iko kusimba kwekufamba kwemhasuru iyi.
Yekupedzisira kukotama nezviyereso hapasisina kunyanya kusimba, tinotanga kurongedza tsinga dzerublique, takura musana zvakanyanya uye tinogona kuubvarura.
Kusimudza gumbo kunoshanda, asi chete pasina kusimudza kumashure kwezasi kubva pabhenji, zvikasadaro unogona kukuvara. Chiitwa ichi chakanakisa kuitwa uchinge wakarembera kubva kubhawa yakatwasuka, izvo zvisiri nyore.
Asi bhawa, iro rinozivikanwa nhasi, rine mhedzisiro isina kunanga pane vezvenhau. Uku ndiko kunyanya kurovedza muviri uye kuri kwekutsungirira kurovedza pane kupisa mafuta kana kuwana mhasuru. Unogona kumira mubhawa kwemaawa mana, asi iwe uchapisa macalorie sekunge urikumhanya kwemaminetsi makumi maviri chete. Yoga zvakare yapfuura, zvakare yakamira. Uye vharuvhu inorumbidzwa zvakadaro haisi yekurovedza muviri zvachose, uye haizokupe iwe wakanaka wakanaka wokudhinda.