Zamkatimu
Momwe mungachepetsere kunenepa miyezi itatu: zakudya. Kanema
Mutafotokoza nthawi yochepetsera thupi m'miyezi itatu, mumachita bwino kwambiri - panthawiyi mutha kupeza zotsatira zabwino popanda kuvulaza thanzi lanu. Njira yoyenera yochotsera mapaundi owonjezera idzatsimikizira zotsatira zokhazikika komanso chiyambi cha moyo wosiyana kwambiri, momwe muli zisangalalo zina zambiri kupatula ma buns ndi chokoleti.
Kuonda mu miyezi itatu
General mfundo za zakudya zakudya
Kuti muchepetse thupi m'miyezi itatu, ndithudi, mungapeze zakudya zambiri zomwe zili ndi mndandanda watsatanetsatane pa intaneti ndikuzitsatira. Koma zimakhala bwino mukamadziwana bwino ndikumvetsetsa mfundo yazakudya ndi cholinga chochepetsa thupi. Izi zikuthandizani kuti mupange paokha mndandanda ndikuphatikiza zinthu kuti zakudya zisakhale zozunzika kwa inu, koma chisangalalo chenicheni ndipo zotsatira zake zimakhalabe zokhazikika.
Choyamba, pendani zakudya zomwe panopa ndizofunikira kwambiri pazakudya zanu. Mwinamwake, izi ndi zakudya zoyengedwa - gwero la chakudya "chosavuta", chomwe chimatengedwa mwamsanga ndi thupi ndikukhutiritsa njala, koma pambuyo pake mukufuna kudyanso mofulumira kwambiri. Palibe koloko kapena chimanga chodziwika kuti "cholimba" chomwe chimasintha kagayidwe kachakudya ngati kameneka, zakudya izi zimangothandizira kuyika kwa maselo amafuta ndipo sizikakamiza thupi kuti liziwotcha.
M'malo mwa chakudya chosavuta kudya ndi chakudya chosavuta - buledi, chimanga, masamba, ndi zipatso zokhala ndi fiber. Zakudya zanu ziyenera kukhala ndi mapuloteni ochokera ku nyama (nyama yowonda ndi nsomba) ndi mapuloteni a masamba - nyemba, zitsamba zam'nyanja. Kwa maswiti, m'malo mwa shuga, idyani uchi ndi zipatso, kupatula mphesa ndi nthochi. Phatikizani masamba ndi ndiwo zamasamba zambiri pazakudya.
Onetsetsani kuti muphatikize zakudya ndi masewera olimbitsa thupi, kotero kuti malo ogulitsa mafuta adzatenthedwa mofulumira ndipo khungu lidzasunga kamvekedwe kake nthawi yomweyo.
Kumbukirani kuti pali zakudya za ergotropic zomwe zimafulumizitsa kagayidwe kake ndikukuthandizani kuti muchepetse thupi mwachangu. Izi ndi mafuta ochepa a kanyumba tchizi, tsabola wofiira wofiira, adyo, anyezi, ginger, kuchokera ku zakumwa - tiyi wobiriwira. Koma palinso zakudya za trophotropic zomwe zimachepetsa ndondomekoyi. Choyamba, izi ndi zonse zomwe zili ndi yisiti, komanso nightshades: tomato, biringanya, mbatata. Mutha kuzidya, koma kuti muchepetse zotsatira zake, onjezerani zosakaniza za ergonomic pazakudya izi.
Momwe mungachepetse thupi m'miyezi itatu
Werengani ma calorie a tsiku ndi tsiku omwe mukufunikira, poganizira kutalika, kulemera kwake, kuchuluka kwa masewera olimbitsa thupi, izi zikhoza kuchitika kwaulere pa malo amodzi operekedwa ku zakudya ndi kuchepetsa thupi. Kuti muyambe kuonda, muyenera kupanga kuchepa kwa calorie, ndikokwanira ngati kuli 15-20%, zomwe zingapewe njala, zomwe zimakakamiza thupi kusokoneza mahomoni.
Imwani kapu yamadzi ndi supuni ya tiyi ya uchi ndi mandimu pamimba yopanda kanthu kwa mphindi 20 musanadye.
Tsiku lililonse panthawi imodzimodzi, kunyumba kapena kuntchito, idyani chakudya cham'mawa, chamasana ndi chakudya chamadzulo, chotupitsa pakati pa zakudya zazikulu - apulo, karoti kapena galasi la kefir. Chakudya cham'mawa ndi chamasana, muyenera kudya pafupifupi zopatsa mphamvu zofanana, zomwe zonse ziyenera kukhala 70-75%, chakudya chamadzulo chimakhala chochepa kwambiri ndipo pasanathe maola 4 musanagone. Pambuyo pake, mutha kumwa kapu ya kefir yopanda mafuta ochepa, idyani chidutswa cha mphesa kapena kiwi. Zakudya zonse ziyenera kukhala zatsopano, zophika kapena zophikidwa.
Werengani pa: Kugwirizana kwamagulu a magazi.