Ehezve, iwe uchafanirwa kuita nhanho dzese uye kugadzirisa dhayeti, pamwe nekuita basa rekudzidzira.
Kunyangwe paine chokwadi chekuti muviri-wakanaka wave kuitika uye haufanire kunetseka nezvekufuta zvakanyanya, vasikana vazhinji vachiri kurota zvekutarisa kwete zvakanyanya kupfuura Victoria's Chakavanzika mamodheru. Asi dzimwe nguva hazvisi nyore kurasikirwa nehuremu, uye kana isu tiri kutaura nezvegumi makirogiramu, saka kupatsana navo zvinoita kunge kusingabviri. Takadzidza kubva kune nyanzvi kuti unogona sei kurasikirwa uremu nekukurumidza uye pasina kukuvadza kune hutano hwako.
Kurasikirwa nehuremu pasina kushandura chikafu kunenge kusingabviri, nekuti iwe unofanirwa kudzora kwete chete mafuta mashoma, asi zvakare bvisa yakawandisa fluid pasina kurasikirwa nemhasuru yemhasuru.
Irina Popova, Musoro weDhipatimendi reKubvunzana uye Kuongorora, Nutritionist, Therapist, Mayer Therapist, Reflexologist Verba Mayr:
- Kuti uone kuti yakawanda sei uye chii chauinacho chakawandisa (mafuta kana mvura), kutsunga kwekuumbwa kwemuviri uchishandisa iyo bioimpedance nzira ichabatsira. Taura nachiremba wako uye utonge kunze kwehutano hutano hunogona kukanganisa kudzikira.
Iwe haufanire kuenda pakudya kwakaomarara, kazhinji, chero chikafu: uku kunetsekana kwemuviri. Sisitimu yezvakanaka zvinovaka muviri inofanirwa kuve nzira yehupenyu! Kune izvi zvakakosha:
- chengetedza kunwa kwemunyu kusapfuura 5 g pazuva (usadya chikafu chemunyu uye usadye chikafu chine munyu wakavanzwa: chizi, nyama inogadzirwa, chikafu chemumagaba, chikafu chine munyu);
- gumira chikafu chine makabhohaidhiretsi ari nyore sezvinobvira - shuga, uchi. Rangarira kuti rimwe molecule reglucose rinoshanduka kuita mamorekuru maviri emafuta;
- kusabvisa doro. Ichi chigadzirwa chakanyanya-calori. Semuenzaniso, 1 g doro rinopa muviri 7 kcal! (pakuenzanisa: 1 g yemafuta - 9 kcal);
- Deredza mashandisiro emuto wemichero zvakanyanya sezvinobvira - zvese zvichangosvinwa uye kugadzirwa kwemaindasitiri. Izvo zvine yakawanda shuga uye hushoma hwehutano fiber. Zvinokurudzirwa kupa sarudzo kune miriwo miriwo, michero yechisikigo ine yakaderera fructose zvemukati (papaya, mango, huchi vise, tangerines).
Chii chekuisa mukudya
Nzvimbo yakakosha mukudya kwehuremu inofanirwa kupihwa kune chikafu chine huwandu hwefibre. Fibre haina kunyudzwa nemuviri, inoderedza kudya, inobvisa chepfu uye chepfu kubva mumuviri, inowedzera kunzwa kwekuguta, ichinonoka kugaya kwemapuroteni, mafuta uye makabhohaidhiretsi. Izvo zvezuva nezuva zvevakuru ndeye 30-40 g.
Usakanganwa nezve yemiriwo smoothies, ayo asiri chete akadzika macalorie, asi zvakare ane hutano fiber. Kuti uwane mhedzisiro, unogona kutsiva kudya kumwe chete navo.
Zvokudya zveprotein zvinofanira kunge zviri izvo zvakanyanya mukudya, nokuti muviri unopedza simba rakawanda uye makorikori kuti uzvigadzirise. Zvokudya zvine mapuroteni akawanda - zai jena, chifuva chehuku, hove yakaonda, cottage cheese, soya, nyemba, mupunga, nzungu. Panguva imwecheteyo, zvakakosha kusanganisa nemapuroteni zvigadzirwa nezvimwe zvekudya. Zviri nani kudya nyama nehove nemiriwo uye miriwo, uye kwete nembatatisi, haugoni kunwa muto wemichero, izvo zvinogona kutungamirira kuderera kwekutora mapuroteni, maitiro ekuora uye kuvirisa mumatumbo.
Ruslan Panov, nyanzvi yemethodologist uye murongi wedare rezvirongwa zveboka remubatanidzwa network yeakasimba makirabhu X-Fit:
- Nehutano hwakakodzera uye nekugara uchidzidziswa, unogona kurasikirwa ne10 kg mumwedzi miviri chete. Tichifunga nezvekudzidziswa kwacho, zvakakosha kuti uzive kuti, zvirinani, zvinofanirwa kuitika mumatanho: kutanga, vhiki (3-4 kushanda) kunofanirwa kupihwa simba uye kudzidziswa kunoshanda kuitira kuti ishandise iyo tsandanyama system, isunungure chaiyo biomechanics yekurovedza muviri, ichivaita kuti vabudirire (squats, mapapu, mapuranga, mapush-ups, shanda nemhasuru dzemudumbu).
Mushure meizvozvo, iyo nguva yebasa hombe ine chinangwa chakapihwa ichatanga. Mukati memwedzi, iwe unofanirwa kuwedzera kuwanda kwekurovedza muviri pavhiki kusvika pa4-5 uye woita maviri ekurovedza aine chinguva, iko kusimba kwacho kunofanirwa kuve kwakanyanya. Izvi zvinoitwa nekushanda pamwe nehuremu hwemuviri wako kana nemutoro mudiki. Mazhinji ezviitwa anoitwa nekumhanyisa mhanyisa, emitambo Cardio Exercises inowedzerwa (kusvetuka-n-jack, puranga remauto, kana burpee, kusvetuka pazvigadziko, nezvimwewo).
Musimboti wekudzidziswa uku unosanganisira munguva pfupi yecardio, simba uye mashandiro eanoshanda eunyanzvi (kubva pamasekonzi makumi matatu kusvika makumi matanhatu) uye kupora kupfupi pakati peaya maseti (zvakare masekondi 30-60). Kudzidzira kunogona kupedza maminetsi makumi maviri kusvika makumi mana, uye semhedzisiro yekurovedza kweawa mamwe maawa maviri, mafuta emafuta achazopambadzwa nenzira kwayo.
Asi panguva imwe chete, zvisinei kuti anoshanda sei uye akajairika maitiro ekudzidzira, haufanire kutarisira mhedzisiro pasina kuenzanisa kudya kunovaka muviri, nekuti chikafu ndeche 70 muzana yekubudirira.