December, palibe chotonthoza kuposa chakudya chamadzulo ndi abwenzi. Sangalalani mokwanira osapezanso mapaundi otayika pambuyo pa mimba? Ndi zotheka! Lamulo lokhalo: khalani wololera pang'ono lero ... kupewa bokosi lazakudya mawa. Tsopano ndi nthawi yoti mupange zisankho zabwino monga (kuyambiranso) kuyambitsa masewera.
Ndimalamulira zakudya zanga
Sipadzakhalanso zizolowezi zoipa. Idyani nkhomaliro popita, idyani kutsogolo kwa chinsalu kapena idyani mbale zophikidwa, zatha! Kudya bwino ndikosavuta komanso kopezeka kwa aliyense. Zomwe muyenera kuchita ndikukonzekera tsiku lanu mozungulira zakudya zinayi patsiku, panthawi zoikika. Masamba, shuga wodekha (mpunga, pasitala, chimanga, ndi zina zotero) ndi nyama kapena nsomba pa chakudya chilichonse, izi ndi zitatu zopambana pazakudya zokhazikika, chizindikiro pa tray yanu ya canteen komanso mbale yanu kunyumba. Chifukwa chake, bwanji osakonzekeratu menyu yanu pasadakhale? Ngati inu kuwonda mosavuta, muyenera kusewera pa nthawi: zazikulu kadzutsa koma opepuka chakudya ... Ndipo kwakukulu yothetsera kupewa mayesero? Kuphika popanda kuzungulira ndipo musadzazenso. Pomaliza, kumwa lita imodzi ndi theka la madzi tsiku, ndi abwino. Koma m'nyengo yozizira, ndimadya chiyani? Malingaliro ena: nsomba zonenepa za omega-3s (trout, salimoni, sardines, tuna, mackerel, etc.). Madzulo, timadya msuzi, wopatsa chidwi kwambiri, wosavuta kuphika ndi masamba anyengo: dzungu (zochepa zopatsa mphamvu komanso ulusi wambiri), udzu winawake (kuyeretsa ndi kuchotsa poizoni), mbatata, kaloti, leeks ... ndi mbewu zonse, makamaka wolemera mu fiber. Ndipo ngati mukufuna kuwononga foie gras ndi chokoleti pa Khrisimasi, iwalani makeke, chakudya chofulumira komanso zakudya zokonzeka panthawiyo!
Kuchuluka kungapangidwe. Kodi usiku wa raclette kwa Julie unali wochuluka kwambiri? Palibe chifukwa chodziimba mlandu, ndikokwanira kuyambiranso! Phunzirani pazakudya zotsatirazi (zakudya) zopepuka, koma koposa zonse musadye, izi zingakhumudwitse thupi lanu ndikulimbikitsa kusunga mafuta! Kuti muchite izi, sankhani mitundu yosiyanasiyana koma yopepuka, yokhala ndi masamba - kuti mukhale ndi moyo wathanzi komanso kuyenda - ndi mapuloteni owonda (mawere a nkhuku, nyama yamafuta ochepa, nsomba yoyera yowotcha, dzira lophika, 0% kanyumba tchizi) - kuti mukhale okhuta.
8 zizolowezi kukhala nazo: Kondani chakudya cham'mawa cham'mawa kusiyana ndi chimanga chotsekemera kwambiri, apulo wothyoka osati kirimu, keke ya mpunga osati makeke, ngakhale zitakhala zokopa! Zomwezo zimapitanso pazakudya zokoma: tengani tomato wachitumbuwa ndi tapenade m'malo mwa crisps ndi guacamole. Muziphika mbale zanu kapena saladi ndi mafuta a azitona m'malo mothira batala, ma almond puree m'malo mokhala ndi makeke amtundu wa crème fraîche, oatmeal ndi masamba m'malo mopaka tchizi. Pankhani yophika, timalimbikitsa kuti muziwotcha kapena kutentha m'malo mophika ndi madzi (kutaya kwa mavitamini) kapena ndi mafuta.
Ine (re) ndinadziika ndekha mu masewera!
Chabwino, ndithudi, ndikuchita masewera athunthu komanso osiyanasiyana (masewera, masewera olimbitsa thupi, dziwe losambira). Koma maziko ake ndi othamanga, ofikirika kwa onse. Ndipo kuti tilowe mu nkhokwe zathu, tiyenera kuthamanga kwa mphindi makumi anayi ndi zisanu… Inde, inde, mungathe! Muyenera kungoyenda pa liwiro lanu ndipo musachoke mwachangu kuti muthe. Chifukwa ndi bwino kuthamanga pang'onopang'ono koma kwa nthawi yaitali!
Amayi achichepere, mukuusa kale kuti: “Koma ndilibe nthawi…” Shhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh! Tapeza yankho: sewerani masewera kunyumba! Abs, njinga ndi zolimbitsa thupi zazing'ono pansi, popanda kukakamiza kuti musadzipweteke ndikuonetsetsa kuti mukudziyika bwino. Kodi mukufuna thandizo? Fashoniyo ndi yophunzitsa zenizeni pamasewera amasewera kapena kompyuta. Yesetsani ngati ndinu wophunzira wabwino komanso wakhama.
Zolimbitsa thupi 6 zosewerera masewera osawoneka ngati izi: Choyamba, konda masitepe opita ku elevator, omwe nthawi zonse amayenera kunyamulidwa ndi tiptoe. Kuofesi, khalani bwino: kumbuyo molunjika, mapazi apansi pansi, mawondo pampando, manja pa desiki. Pangani abs wanu! Mgwirizano (nthawi 5, masekondi 5) kenako kumasula, ndikubwereza (maseti 20, kutulutsa masekondi 20 pakati pa chilichonse). Limbani matako anu (ndi perineum yanu) pogwira masekondi 10 ndikutulutsa masekondi awiri (2 seti kutulutsa masekondi 20 pakati pa chilichonse). Kuti muthane ndi cellulite, chitani izi: kukhala pansi, tambasulani mwendo umodzi patsogolo panu, phazi lanu lili lolunjika. Gwirani kwa masekondi 20 kenako sinthani miyendo (30 seti). Ndipo kwa ana a ng'ombe owoneka bwino, imirirani pamiyendo yanu nthawi 5, mukudikirira basi! (maseti 20 okhala ndi mphindi 5 yopuma pakati pa aliyense).
Ndimadzisamalira ndekha
Amayi ochulukirachulukira, dzipatseni mphindi zochepa zokomera, ndikofunikira. Kumasuka komanso kumasuka, thupi limakhala logwira ntchito kwambiri. Usiku uliwonse musanagone, tengani mphindi zisanu kuti musisite ntchafu, chiuno, matako, m'mimba mwa kugubuduza khungu pansi pa zala zanu ndi moisturizer kapena slimming cream. Zothandiza komanso zochepetsera nkhawa, ndipo kwa awiri, ndizosangalatsa kwambiri. Mu shawa, tulutsani khungu lanu pang'onopang'ono ndi glove ya kavalo, ndipo malizitsani ndi jeti lamadzi ozizira kuti muyambe kuyenda ndikulimbitsa khungu. Mwambo wosangalatsa ndi wabwino kuposa chokoleti. Madzulo oti muzisamba, kutulutsa, chigoba, mafuta ofunikira, hydration, ndipo muli pamwamba! Komabe, madzulo achikondi, mwamtendere, nthawi zina amafunikira machiritso onse otsitsimula. Siyani ana kwa agogo ndikudzipatsirani pang'ono maufulu ndi wokondedwa wanu.