Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 6 m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 800 Kcal.
Kodi mukufuna kuvala diresi lalifupi, koma maofesi chifukwa cha miyendo yomwe yataya chidwi chawo komanso chisomo sichikulolani kuchita izi? Musataye mtima! Chakudya chapadera cha gawo ili lowonekera la thupi chingathandize kuthana ndi vutoli. Kutsatira kudya kwa milungu iwiri, mutha kutaya mapaundi 6 osafunikira, osasintha miyendo yokha, komanso ziwalo zina zonse za thupi. Kupatula apo, amadziwika kuti thupi silidziwa momwe lingachepetsere padera.
Zofunikira pakudya pamiyendo
Zachidziwikire, vuto lililonse limakhala losavuta kupewa. Kuti miyendo isafulumire kukweza voliyumu komanso mwayi wokumana ndi cellulite, womwe nthawi zambiri umapangitsa kuti chiwerewere chikhale chachisoni, sichikuwonjezeka, muyenera kuwunika momwe mumadyera tsiku ndi tsiku. Samalani mndandanda womwe uli pansipa ndikuyesera kulumikizana pang'ono ndi chakudya chomwe chili ndi malo, ngati mukufuna kukwaniritsa kukongola ndi miyendo yopyapyala komanso chithunzi chonse.
- Kuphika. Mabandi okoma, makeke amafuta ndi zinthu zina zofananira zopangidwa kuchokera ku ufa wa batala amadziwika kuti ndizowopsa kwambiri. Lili ndi zakudya zambiri zopatsa thanzi ndipo, zikagwiritsidwa ntchito pafupipafupi m'zakudya, zimawonjezera kulemera kwa thupi ndikupangitsa mapangidwe a peel lalanje. Nthawi zambiri kuntchito, ndi ndandanda yotanganidwa, anthu amakhala ndi zokhwasula-khwasula ndi pies ogulidwa, pizza ndi mitundu yonse ya makeke. Khalidwe ili ndi njira yolunjika ku kusintha kosasangalatsa kwa thupi.
- Shuga. Kuphatikiza pa kuvulaza chiwerengerochi, zimawonjezeranso khungu, ndipo ngati atadya mopitirira muyeso, akhoza kukhala chiwopsezo chachikulu ku thanzi. Chifukwa chake ndikofunikira kwambiri, ngati simungamwe zakumwa za khofi ndi tiyi zomwe sizimasukitsidwe, sinthani shuga ndi uchi wachilengedwe, kapena musamwe shuga wofiirira m'malo mwa shuga woyera. Malinga ndi malingaliro a madotolo ndi asayansi ambiri, magalamu 100 a shuga amadziwika kuti ndiwovomerezeka kudya tsiku lililonse. Koma ndikofunikira kumvetsetsa kuti izi sizimangogwira shuga wokha, komanso kukoma komwe kumapezeka mu zakudya zambiri.
- Zakudya zachangu. Zakudya zonse zofulumira ndizovulaza, zomwe mutha kuwonjezeranso soseji ndi soseji zina. Izi zikuphatikizanso zinthu zomwe zatsirizidwa, pokonzekera zomwe muyenera kuwononga nthawi yochepa, chifukwa chake anthu nthawi zambiri amawakonda.
- Khofi. Zatsimikiziridwa mwasayansi kuti kumwa khofi kumatha kupanganso kutumphuka kosakopa ntchafu. Tikukamba, makamaka, za mtundu wosungunuka wa chakumwa. Ngati muli ndi cellulite, koma zikukuvutani kusiya khofi kwathunthu, siyani mu zakudya zanu pang'ono (malire chikho chimodzi kapena ziwiri patsiku) ndikusinthira khofi wapansi.
- • Mowa. Osanena za kuwonongeka kwa zakumwa zoledzeretsa zambiri, kumwa kwawo kumakhudza kwambiri chiwerengerocho. Mwachitsanzo, ma liqueurs osiyanasiyana amakhala ndi ma calorie ambiri, ndipo mulu wachiwiri wa chakumwa chotere nthawi zambiri umafanana ndi chakudya pafupifupi chakudya chonse. Ndipo mowa, womwe umadyedwa ndi anthu ambiri, umaphatikizapo kuyamwa komwe kumayendera mafuta ochulukirapo, ndipo pambuyo pake samangokhala ma centimeter owonjezera pamiyendo, komanso mimba ya mowa ndi mwayi wina.
- Chokoleti ndi maswiti. Aliyense amadziwa kuti chokoleti imasinthira malingaliro. Koma chifukwa cha izi, ndikofunikira kuti mukhale ndi chidwi chosiya kudya pafupifupi magalamu 30 a zotsekazi ndi cocoa. Kupanda kutero, sizotheka kupewa mapaundi owonjezera ndikukumana ndi ma cellulite formations. Gwiritsani ntchito chokoleti cham'mutu pafupipafupi. Mwachitsanzo, chitani cholimba cha anti-cellulite kapena njira zina zopindulitsa.
- Mchere. Muyenera kuidya, koma pang'ono. Kupatula apo, ndiyodziwika kuti imatha kusunga madzi ochulukirapo mthupi, ndipo izi zimapangitsa kuti mafuta asungunuke. Zotsatira zazikuluzikulu za izi ndi kudzikuza, komwe kumawonjezera kuchuluka kwa thupi, zolemetsa za cholesterol komanso vuto la impso.
Kuti miyendo ichepetse thupi, chakudya chapadera chimathandiza. Mwambi wake waukulu ndikulowetsa muzakudya zabwino zomwe zili zofunikira pamthupi ndi thupi, kukana kuvulaza. Tsiku lililonse muyenera kumwa madzi okwanira 1,5 malita, ndi zakumwa zina, yang'anani tiyi wobiriwira wopanda shuga, hibiscus, masamba azitsamba ndi zipatso.
Phatikizani muzamasamba zosaphika, zophika ndi zophika, zipatso zokhala ndi vitamini C (strawberries, black currants, rosehip, phulusa lamapiri, sea buckthorn, etc.), zakudya zokhala ndi potaziyamu (mbatata, uchi, mphesa, mapeyala), broccoli, mkaka) ... Malo ofunikira pazakudya omwe cholinga chake ndi kupeza miyendo yowoneka bwino komanso yowonda amaperekedwanso ku mphatso zachilengedwe monga mavwende ndi mavwende. Amathandiza mwangwiro kuchotsa madzi osafunika m'thupi, kutentha mafuta odedwa. Njira ina yopangira mafuta anyama, omwe tsopano akulimbikitsidwa kuti asiye, ndi analogue yake yamafuta ochepa (mwachitsanzo, nyama ya nkhuku).
Ndikulimbikitsanso kumwa michere ndi ma multivitamini munthawi ya zakudya.
Kuphatikiza pa zakudya zapadera zosinthira miyendo ndi thupi lonse, tikukulimbikitsani kuti mumvetse zopangira zina zingapo zomwe zingakuthandizeni kuti mupeze mawonekedwe omwe mukufuna msanga. Zambiri kuyenda ndi kusambira… Zochita zolimbitsa thupi zotere sizolemetsa komanso zosangalatsa, zimakhala ndi minofu ya miyendo modabwitsa. Kuphatikiza apo, minofu yamiyendo imagwira ntchito ngakhale mutangogona pamadzi. Thupi limalandira mphamvu yotulutsidwa ndi mpweya. Zotsatira zake, shuga imasokoneza njira ya makutidwe ndi okosijeni, mafuta amawotchedwa mwachangu, kusintha kwamaganizidwe, ndipo thupi mosangalala limachepa. Kodi sizodabwitsa?
Imwani madzi bwino! Nthawi zambiri, mafuta amaponyedwa m'miyendo, komanso mthupi lonse, chifukwa cha zakumwa zosayenera. Tamva nthawi zambiri kuti mumayenera kumwa madzi okwanira tsiku lililonse. Koma kuti muchotse mwachangu mafuta owonjezera m'dera lamiyendo ndikuchepetsa mawonekedwe osasangalatsa a cellulite, tikukulimbikitsani kuti mumvetsere mwatsatanetsatane. Imwani madzi pafupipafupi: kawiri pa ola, 2-3 milliliters. Khalidwe lakumwa limalonjeza kuti lifulumizitsa kagayidwe kake mwachangu ndikukankhira njira yochepetsera thupi yomwe mukufuna. Zomwe zimatchedwa tiyi wamtundu (Chinese pu-erh, mnzake waku Paraguay) nawonso azithandizira zabwino zakumwa. Mukamwetsedwa moyenera, zakumwa izi sizimangothandiza kuchepetsa chilakolako chosalamulirika, komanso zimathandizira kuwonongeka kwa mafuta, kuwongolera kutuluka kwamitsempha, komwe ndikofunikira kwambiri pakadali pano.
Valani zovala zamkati zosintha mawonekedwe… Zovala zamkati zokonzera, komanso kumangitsa zolimba, zitha kukonza kupanda ungwiro kwa chiwerengerocho. Zovala zotere sizimangopanga mawonekedwe owoneka bwino, osintha bwino mzere wa mawondo, ziuno, akakolo. Ngati nsalu ikapangidwa ndi mtundu wapamwamba, ndiye kuti imakhalabe ndi anti-varicose athari ndipo imathandizira kuthana ndi zovuta zoyipa zongokhala.
Gwiritsani ntchito khungu lamakina… Yesetsani kumva mphamvu yakudzipangira padzuwa ndipo mudzawona kuti khungu silinangokhala lakuda komanso lokongola, komanso miyendo yanu yaonda. Komabe, ndikofunikira kudziwa kuti muyenera kukhala ndi maluso ena kuti muzitha kudzisintha. Chifukwa chake, kwa oyamba kumene mu bizinesi iyi, ndibwino kugwiritsa ntchito zopukutira toning zomwe zimakhala ndi zotsatira zofananira.
Yesani kuyimirira… Kodi mumagwira ntchito muofesi? Chitani gawo limodzi laofesi yanu osakhala pansi. Dzifunseni funso ili: Kodi mukuyenera kukhala nthawi yonse yogwira ntchito? Mwachidziwikire yankho lidzakhala ayi. Chifukwa chake chitanipo kanthu, nthawi zina zonse zanzeru zimakhala zosavuta.
Sakani… Njira zodzikongoletsera ndizosavuta kuzichita kunyumba. Dulani ng'ombe ndi ntchafu zanu ndi chotsuka, ndizothandiza kwambiri. Njirayi imathandizira kuti michere yamagazi ndi magazi ikhale yaying'ono kwambiri, imathandizira kuchotsa tinthu tating'onoting'ono tomwe timapanga pakhungu, imapangitsa khungu kukhala lolimba komanso imathandizira kuyamwa magwiridwe antchito amtundu uliwonse (chigoba, kukulunga kapena kungopaka kirimu).
umene zakudya zakudya zolemetsa miyendo kwa sabata.
Lolemba
Chakudya cham'mawa: chofufumitsa cha rye kapena buledi wamphesa ndi phwetekere imodzi yaying'ono; kapu ya yogurt yotsika mafuta popanda zowonjezera; tiyi wakuda wofooka.
Chakudya chamasana: saladi yamasamba opangidwa kuchokera kuzinthu zopanda mafuta, zomwe zimatha kuthiridwa ndi mandimu; chidutswa cha nkhuku yophika fillet; tiyi ankakonda ndi yaing'ono mpukutu wa coarse ufa.
Chakudya chamadzulo: dzira lowiritsa kapena kuphika poto osawonjezera mafuta; masamba angapo osakhala wowuma kapena saladi wonyezimira komanso wabwino.
Chakudya chamadzulo: mbatata zingapo zophika ndi saladi wa masamba ena, kokha osakhala wowuma; chikho cha tiyi.
Lachiwiri
Chakudya cham'mawa: oatmeal (mutha kuphika mumkaka wopanda mafuta ambiri); nthochi yapakati; kapu yamadzi aliwonse a masamba kapena zipatso.
Nkhomaliro: Magawo awiri a mkate wa chinangwa ndi 2 g wa tchizi wolimba wokhala ndi mafuta ochepa; saladi wa masamba; mpaka 50 g ya mphesa.
Chakudya chamasana: zidutswa zingapo za vwende kapena chivwende.
Chakudya chamadzulo: msuzi wa masamba (wopanda mbatata); ufa wochuluka; tiyi.
Lachitatu
Chakudya cham'mawa: 2 bran mkate mkate; dzira lowiritsa; kapu ya tiyi yokhala ndi mkaka wopanda mafuta ambiri.
Nkhomaliro: msuzi wa masamba; chidutswa cha mkate ndi kapu yamadzi aliwonse.
Chakudya chamasana: nthochi yaying'ono ndi kapu ya yogati wamafuta ochepa kapena kefir.
Chakudya chamadzulo: nsomba yowotcha kapena yowiritsa; supuni zingapo za nyemba zophika ndi nandolo wobiriwira; mphesa zina zamchere; chikho cha tiyi ndi mandimu.
Lachinayi
Chakudya cham'mawa: sangweji ya mkate, yomwe imaphatikizanso phwetekere yapakatikati ndi tchizi chouma; kapu ya msuzi wa zipatso.
Chakudya chamasana: 50 g nyama yowonda (mutha kuyisintha ndi nyama); saladi ya masamba opangidwa kuchokera kuzinthu zopanda mafuta; bun yaing'ono kapena chidutswa cha mkate; kwa mchere, apulo wapakatikati.
Chakudya chamasana: mpaka 100 g wa tuna mumadzi ake; saladi wa masamba; mapira angapo amphesa; chikho cha tiyi wobiriwira.
Chakudya chamadzulo: nyama yaying'ono (yopanda buledi); masipuni ochepa a mbatata yosenda yopanda mafuta (pomwe mutha kuwonjezera mkaka pang'ono); kabichi watsopano; lalanje ndi kapu ya tiyi mumaikonda.
Friday
Chakudya cham'mawa: oatmeal wophika mkaka ndi nthochi wapakatikati; chikho cha tiyi aliyense.
Chakudya chamasana: fillet yankhuku yokhala ndi masamba osakhuthala; chikho cha tiyi wobiriwira.
Chakudya chamasana: sangweji yopangidwa kuchokera ku mkate wa chinangwa, chidutswa cha tchizi ndi phwetekere wophika.
Chakudya chamadzulo: nsomba zophikidwa ndi supuni zingapo za nyemba; mphesa zina kuphatikiza kapu yamadzi aliwonse.
Loweruka
Chakudya cham'mawa: magawo angapo a vwende ndi kapu ya yogati yosavuta.
Chakudya chamadzulo: nyama yowonda ndi zipatso (makamaka lalanje kapena peyala).
Chakudya chamadzulo: msuzi wokonzedwa ndikuwonjezera nyama yowonda; tomato pang'ono.
Chakudya chamadzulo: pasta yolimba ya ufa; nyama yowonda; mchere, mutha kudya nthochi wapakati ndikumwa tiyi womwe mumakonda.
Sunday
Chakudya cham'mawa: saladi wa zipatso zomwe mumakonda, zokhala ndi yogurt yamafuta ochepa.
Chakudya chamadzulo: saladi yoyera kabichi; sangweji ya mkate wamafuta ndi nyama yowonda, zitsamba, kagawo kakang'ono ka tchizi; kiwi; chikho cha tiyi wa hibiscus.
Zakudya zodyera masana: sangweji yopangidwa ndi mkate wa chinangwa, tchizi, tomato wophika.
Chakudya chamadzulo: mbatata zingapo zophika kapena zophika; saladi wa masamba; kapu yamadzi aliwonse ofinya mwatsopano.
Zindikirani... Kumapeto kwa mlungu ndi mlungu zakudya nthawi, kubwereza kubwereza pamwamba zakudya. Menyu imatha kusinthidwa pogwiritsa ntchito zinthu zomwe zili zofanana ndi zomwe zili ndi kalori.
Zakudya zochepetsera mwendo zotsutsana
Momwemonso, njirayi ilibe zotsutsana zazikulu.
- Sikoyenera kukhala mmenemo kokha panthawi ya mimba ndi mkaka wa m'mawere, ndi kuwonjezeka kwa matenda aakulu.
- Zachidziwikire, simuyenera kuchita izi ngati simukugwirizana ndi zakudya zilizonse zomwe mungafune kapena matenda omwe amafunikira zakudya zapadera.
Ubwino Wakudya Chakumapazi
- Kutsata chakudyachi, makamaka molumikizana ndi machitidwe osankhidwa bwino ndi chisamaliro, zimathandizira osati kungowonjezera mawonekedwe amiyendo, komanso thanzi.
- Zowonadi kukokana ndi kutupa, ngati zidakhalako, zimakuchezerani kambiri, ndipo mwinanso kutheratu.
- Zakudya zopatsa thanzi ndizoyenera malinga ndi zomwe zimakhalamo.
- Simuyenera kukumana ndi zovuta ngati izi zomwe zimaphatikizana ndi zakudya zambiri, monga zowawa za njala, kufooka, kutaya mphamvu ndi malingaliro.
Zoyipa zazakudya zamapazi
Zakudya za miyendo zilibe zovuta zazikulu. Koma muyenera kuphika - wiritsani, mphodza, kuphika. Chifukwa chake kusunga zakudya kumatha kukhala njira yovuta kwa anthu omwe amazolowera kugula zinthu zopangidwa kale.
Kubwezeretsanso kuchepetsa kulemera kwa miyendo
Sitikulimbikitsidwa kuti mubwereze zakudya zoyera zoyesera mwendo kale kuposa mwezi umodzi.