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Maitiro ekudzora huremu mumwedzi mitatu: kudya. Vhidhiyo
Wataura nguva yekurasikirwa uremu mumwedzi mitatu, unoita nemazvo - panguva ino unogona kuwana zvinokatyamadza mhedzisiro pasina kukuvadza hutano hwako. Maitiro akakodzera ekubvisa mamwe mapaundi anovimbisa mhedzisiro yakagadzikana uye kutanga kwehupenyu hwakasiyana zvachose, umo mune mimwe mifaro yakawanda kunze kwebhanzi nemachokoreti.
Kuderedza uremu mumwedzi mitatu
General nheyo dzekudya kwekudya
Kuti udzikise uremu mumwedzi mitatu, hongu, unogona kuwana akawanda madhiri ane akadzama menyu paInternet uye wovatevera. Asi zviri nani kana iwe uchinge wajairana uye uchinzwisisa iyo chaiyo musimboti wekudya kunovaka muviri nechinangwa chekuderedza uremu. Izvi zvichakubatsira iwe kuzvimiririra kunyora menyu uye kusanganisa zvigadzirwa nenzira yekuti kudya kunenge kusiri kushungurudza iwe, asi kunakidzwa chaiko uye mhedzisiro inoramba yakagadzikana.
Kutanga, ongorora kuti ndezvipi zvekudya pari zvino zvinonyanya kukosha pakudya kwako. Zvingangodaro, izvi zvikafu zvakanatswa - chitubu che "zvakareruka" makhahydrates, anokurumidza kubatwa nemuviri uye anogutsa nzara, asi mushure mezvo unoda kudya zvakare nokukurumidza. Hapana chekudya chesoda kana zviyo zvakanzi "kusimba" zvinoshandura hunhu hwemakabhohaidhiretsi akadaro, izvi zvinovaka muviri zvinongobatsira mukuiswa kwemasero emafuta uye hazvimanikidze muviri kushanda kuti uzvipise.
Tsiva makabhohaidhiretsi ari nyore nemakabhohaidhiretsi akaomarara - zviyo zvezviyo, zviyo, miriwo, uye michero ine fiber. Zvokudya zvako zvinofanira kunge zvine mapuroteni emhuka (nyama yakaonda nehove) uye mapuroteni emiriwo - legumes, gungwa. Kune zvihwitsi, panzvimbo yeshuga, idya uchi nemichero, kusasanganisa mazambiringa nemabhanana. Sanganisira mamwe magirini nemiriwo mumenyu.
Iva nechokwadi chekubatanidza kudya nekuita basa rekuita, saka zvitoro zvemafuta zvichapiswa nekukurumidza uye ganda rinochengetedza inzwi rayo panguva imwe chete.
Ramba uchifunga kuti kune ergotropic chikafu chinomhanyisa metabolism uye kukubatsira kuti uremerwe uremu nekukurumidza. Aya ndiwo ane-fat-fat cottage cheese, tsvuku inopisa, garlic, anyanisi, ginger, kubva kune zvinwiwa - green tea. Asi kune zvakare trophotropic chikafu chinononoka kuita uku. Chokutanga pane zvose, izvi zvose zvine mbiriso, uyewo nightshades: tomate, eggplants, mbatatisi. Iwe unogona kuzvidya, asi kuti udzikise maitiro avo, wedzera ergonomic zvinwiwa kune izvi ndiro.
Nzira yekuderedza uremu mumwedzi mitatu
Verenga iyo yemazuva ese calorie yekudya iwe yaunoda, uchifunga kureba, uremu, dhigirii rekuita zvemuviri, izvi zvinogona kuitwa mahara pane imwe yemasaiti yakatsaurirwa kudhayeti uye uremu. Kuti utange kushaya uremu, iwe unofanirwa kugadzira calorie deficit, inokwana kana iri 15-20%, iyo inodzivirira nzara, iyo inomanikidza muviri kukanganisa hormonal balance.
Inwa girazi remvura ne teaspoon yeuchi uye muto wemononi padumbu risina chinhu maminitsi makumi maviri vasati vadya.
Zuva rega rega panguva imwe chete, kumba kana kubasa, iva nemangwanani, masikati uye kudya kwemanheru, snack pakati pezvokudya zvikuru - apuro, karoti kana girasi rekefir. Kwekudya kwemangwanani uye kwemasikati, iwe unofanirwa kudya inenge yakaenzana huwandu hwemakoriyori, ayo ese anofanirwa kunge ari 70-75%, kudya kwemanheru kwakaderera mumakori uye pasina nguva inopfuura maawa mana usati waenda kunorara. Mushure maizvozvi, unogona kunwa chete girazi re-fat-fat kefir, idya chidimbu chemazambiringa kana kiwi. Zvokudya zvose zvinofanira kuva zvitsva, zvakabikwa, kana kubikwa.
Verenga pamusoro: kuwirirana kweboka reropa.