Sarudza mararamiro ane hutano uye kubvisa mamwe mapaundi, uchiramba uchifara? Zvinogoneka, nyanzvi dzinodaro.
Kugadzirira kwakakosha!
-Kunyangwe kudzidziswa kwakanyanya hakuzounza mhedzisiro yaunoda kana ukasadya zvakanaka, - anodaro Joe Wicks, mudzidzisi uye mugadziri we90 Day SSS chirongwa. - Kunyange kana iwe uchida kuva nenguva uye uzviratidze iwe kubasa, uye ugare nemhuri yako, uye uchizorora neshamwari, izvi hazvirevi kuti unofanira kurega kudya kwakakwana. Pakupera kwevhiki, ita menyu yevhiki inotevera, tenga girosari, bika kumba. Izvi zvinokuburitsira iwe mukati mesvondo uye zvinokubatsira kuti urege kukwenya pfungwa dzako pamusoro pechingave chikafu chisingakuvadze zvakadaro panguva yekudya kwemasikati.
Mitambo ngaiunze mufaro
- Rangarira kukwira kwatakaita miti muhuduku, akamhanya achitenderera chivanze uye akamhanya achitenderedza gym mumakirasi ekudzidzira muviri? anodaro Anna Kessel, muvambi uye sachigaro weWomen in Football. - Mutambo muhuduku waiva chikamu chinofadza chehupenyu, kwete mutoro. Saka sei takarega kunakidzwa nazvo? Kumhanya kwemangwanani kwakava basa rinorema rinhi, uye kuenda kukirabhu yekusimbisa muviri bvunzo?
Mitambo muhuduku yakanga isiri mutoro. Saka sei takarega kunakidzwa nazvo?
Iwe unofanirwa kudzidza maitiro ekupinda muchimiro nekutamba. Kuenda kunomhanya mushure mekudya kwemangwanani? Sungai shangu dzenyu muende. Paunenge uchimhanya, tarisa pane simba remakumbo ako kuti ubve papoint A kusvika kunongedzo B. Wasarudza kushambira? Funga nezvemaoko akasimba anogona kukuendesa mberi kuburikidza nemasaisai. Yoga kirasi? Ongorora kuchinjika kwako, kunyangwe iwe uchingokwanisa kuita imwe asana kusvika zvino.
Uye tora shamwari dzako! Tora zororo, kurukura zvisikwa mupaki, mhanya mijaho, unakirwe. Mutambo hausi basa, asi nzira yehupenyu, inonakidza uye isina hanya.
Protein ishamwari yako
- Kana iwe usina nguva yezvimwe zvekudya zvemasikati pane kuenda - sarudza mapuroteni, anodaro Jackie Lynch, murapi uye nyanzvi yezvokudya. - Muviri unoshandisa simba rakawanda pakuigaya, uye puroteni pachayo inobatsira kuderedza kugadzirwa kwemakhahydrates, inochengetedza simba uye inoenzanisa shuga yeropa. Izvi zvinokuchengetera chocolate bar maawa mashoma gare gare. Kuwedzera protein inokuzadza iwe nekukurumidza zvakanyanya. Paunosarudza pakati pe croissant uye ham uye cheese sandwich, sarudza sandwich. Uye chengeta bhegi remaarumondi nemhodzi dzenhanga muchikwama chako. Vanogona kuva snack, kuwedzera porridge kana yogurt.
Edza kuisa mapuroteni mukudya kwega kwega. Hummus, chickpeas, hove, mazai, quinoa, nyama - chimwe chinhu kubva pane iyi chinyorwa chinofanira kunge chiri pamenyu.
Pakufamba - hupenyu
"Kugara takagara mukati mevhiki nekupera kwevhiki kunokuvadza kwete chimiro chete, asiwo pfungwa dzedu," anodaro chiremba wepfungwa Patricia Macnair wekuYunivhesiti yeBristol (UK). - Kukasika munhu akadzokera kumabasa ake ezuva nezuva mushure mekurwara, anokurumidza kupora. Naizvozvo, zuva rega rega, edza kushandisa ingangoita hafu yeawa kumutambo wenhare kana kudzidziswa kunoshanda. Inogona kunge iri chidzidzo chekutamba, kumhanya panjanji, kuchovha bhasikoro, tenesi uye kunyangwe kushambira kwakanyanya.