Zvita, hapana chinonyaradza kunze kwekudya kwemanheru neshamwari. Nakidzwa zvinonzwisisika pasina kuwanazve mapaundi akarasika mushure mekuzvitakura? Zvinogoneka ! Iwo chete mutemo: iva anonzwisisa zvishoma nhasi ... kudzivirira bhokisi rekudya mangwana. Inguva zvakare yekuita sarudzo dzakanaka senge (re) kutanga chiitiko chemitambo.
Ndinodzora kudya kwangu
Hapasisina tsika dzakaipa. Iva nekudya kwemasikati uchifamba, idya pamberi pechidzitiro kana kudya ndiro dzakabikwa, zvapera! Kudya zvakanaka kuri nyore uye kunowanikwa kune wese munhu. Zvese zvaunoda kuti uite kuronga zuva rako kutenderedza kudya mana pazuva, panguva dzakatarwa. Miriwo, shuga inononoka (mupunga, pasta, zviyo, nezvimwewo) uye nyama kana hove nekudya kwega kwega, iyi ndiyo inohwina matatu yemenu yakaringana, chiratidzo patireyi yako yecanteen pamwe nendiro yako kumba. Saka, wadii kuronga menyu yako pachine nguva? Kana ukawedzera uremu zviri nyore, unofanira kutamba nenguva: hombe pakudya kwemangwanani asi kureruka kwekudya kwemanheru ... Uye mhinduro yakasimba yekudzivisa miedzo? Bika pasina kutenderedza zviyero uye usazadze zvakare. Pakupedzisira, inwa litre nehafu yemvura pazuva, zvakakodzera. Asi muchando ndinodyei? Mamwe mazano: hove dzine mafuta kune ayo omega-3s (trout, salmon, sardines, tuna, mackerel, nezvimwewo). Manheru, tinodya muto, inopedza kudya, iri nyore kubika nemuriwo wemwaka: nhanga (yakaderera mumakori uye yakapfuma mufiber), celery (kuchenesa nekubvisa huturu), mbatatisi, makarotsi, mariki ... yakapfuma mufiber. Uye kana iwe uchida kukanganisa foie gras uye chokoreti paKisimusi, kanganwa keke, chikafu chekukurumidza uye chikafu chakagadzirira ipapo!
Kuwedzera kunogona kugadzirwa. Ko manheru eraclette kwaJulie aive akawandisa here? Hapana chikonzero chekuita mhosva, zvakakwana kugadzirisa! Dzidzira pakudya kunotevera (s) chikafu chakareruka, asi pamusoro pezvese usatsanye, izvi zvinogona kukanganisa muviri wako uye kukurudzira kuchengetedza mafuta! Kuti uite izvi, sarudza menyu yakasiyana-siyana asi yakapfava, ine miriwo - yehupenyu uye yekufambisa - uye mapuroteni akaonda (chifuva chehuku, nyama yakasvibiswa, hove chena yakakangwa, zai rakabikwa, 0% cottage cheese) - yekuguta.
8 tsika dzekutora: Inofarira chingwa chekudya chamangwanani pane zviyo zvinotapira kwazvo, apuro rinotsenga pane dessert cream, keke remupunga kwete keke, kunyangwe izvo zviri kuyedza! Izvo zvakafanana zvinoenda kune zvinotapira zvinotapira: tora cherry madomasi uye tapenade pane crisps uye guacamole. Bika ndiro dzako kana masaradhi nemafuta emuorivhi pane kudonhedza bhotela, almond puree pane crème fraîche, oatmeal nemiriwo pastry pane kuita chizi puff pastry. Nezvekubika, tinokurudzira kuti uite grill kana steam pane kubika nemvura (kurasikirwa kwemavhitamini) kana nemafuta.
Ini (re) ndinozviisa mumutambo!
Iyo yakanaka, hongu, ndeyekudzidzira yakakwana uye yakasiyana mitambo yemitambo (mitambo, gym, dziva rekushambira). Asi hwaro hwekumhanya, hunowanikwa kune vese. Uye kuti tinyatsopinda munzvimbo dzedu dzakachengetwa, tinofanira kumhanya kwemaminetsi angangoita makumi mana neshanu… Hongu, hongu, unogona! Iwe unongofanira kuenda nekumhanya kwako uye kwete kubva nekukurumidza kuti ugare. Nokuti zviri nani kumhanya zvishoma nezvishoma asi kwenguva refu!
vanaamai vechiduku, uri kare kugomera: "Asi handina nguva ..." Shhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh! Takawana mhinduro: tamba mitambo kumba! Abs, bhasikoro uye maekisesaizi madiki pasi, pasina kumanikidza kuti urege kuzvikuvadza uye kuve nechokwadi kuti wakamira zvakanaka. Unoda rubatsiro here? Iyo fashoni ndeyechokwadi kudzidzisa pamutambo console kana komputa. Dzidzira kana uri mudzidzi akanaka uye anoshingaira.
6 maekisesaizi ekutamba mitambo pasina kutaridzika saiwo: Danho rekutanga, sarudza masitepisi ekwirifiti, anogara achitorwa patiptoe. Pahofisi, zvibate zvakanaka: kumashure zvakananga, tsoka dzakadzika pasi, mabvi kubva pachigaro, maoko padhesiki. Gadzirisa abs yako! Contract (5 times, 5 seconds) wozosunungura, uye dzokorora (20 seti, kusunungura masekondi makumi maviri pakati peumwe neumwe). Simbisa matako ako (uye perineum yako) nekukondirana masekonzi gumi wobva waburitsa masekonzi maviri (maseti makumi maviri achiburitsa masekonzi makumi maviri pakati peumwe neumwe). Kuti urwise cellulite, ita chiitwa ichi: kugara pasi, tambanudza gumbo rimwe rakananga pamberi pako, netsoka yako yakamira. Bata kwemasekonzi makumi matatu wozochinja makumbo (20 seti). Uye nokuda kwemhuru dzakaumbwa, mira pamakumbo ako ka10, uchimirira bhazi! (2 seti ine 20 yechipiri kuzorora pakati peumwe neumwe).
Ndinozvichengeta
Supercharged amai, zvipei nguva shoma yekukorokoza, zvakakosha. Yakasununguka uye yakasununguka, muviri unova unoshanda zvakanyanya. Manheru ega ega usati warara, tora maminetsi mashanu kukwiza zvidya, zviuno, magaro, dumbu nekutenderedza ganda pasi peminwe yako nemoisturizer kana slimming cream. Zvinoshanda uye zvinoderedza kushushikana, uye kune maviri, zvinotonyanya kunakidza. Mushawa, bvisa ganda rako zvinyoro nyoro negirovhosi yemabhiza, uye pedzisa nejeti remvura inotonhora kuti uite kutenderera uye kusimbisa ganda. Tsika yemafaro iri nani pane sikweya yechokoreti. Manheru ekuzvipuruzira iwe nekugeza, exfoliation, mask, akakosha oiri, hydration, uye iwe uri pamusoro! Nekudaro, manheru erudo, murunyararo, dzimwe nguva anokodzera kurapa kwese kwekuvandudza. Siya vana kumadzisekuru uzvipe kabareko kerusununguko nemudiwa wako.