Kunenepa kumazungulira zikhulupiriro zosiyanasiyana. Pali malingaliro olakwika komanso owopsa. Tsatirani "Soviets" sayenera kukhala ngati simukufuna kuwonongeka kwa thupi. Pansipa pali zinsinsi zambiri "zochepetsetsa" zomwe sizikugwira ntchito.
Osati pambuyo pa 18-00
Ngati mungalimbane ndi njala m'madzulo, ndizochepa thupi, koma osachita izi. Choyamba, zimakhala zovuta kupirira, ndipo, zikutanthauza kuti zakudya zimakugwadire matupi anu. Munthu azifunafuna zoletsa zoletsa zoterezo mobwerezabwereza. Ndipo pa "Marathon" sayenera kuwerengetsa. Ndipo njira iyi ndiyofunika. Kachiwiri, ndikofunikira kuyambiranso, kulemera kumabweranso. Pomaliza, nkovuta kugona pamimba yopanda kanthu. Kugona kwathunthu ndi chinthu chofunikira kwambiri poyerekeza kuwonda.
Palibe chifukwa chotseka pakamwa pa 18-00. M'malo mwake, perekani zokonda kuwunika (zabwino kwambiri zamapuloteni onse ndi masamba, monga Trout Steak ndi saladi wachi Greek) ndikudya nthawi yotsiriza ya maola 2-3 musanagone. Kenako - Kefir yokha.
Yang'anani pazinthu zopumira
Mwa kuchepetsa kuchuluka kwa mafuta, opanga amasinthidwa ndi shuga, wowuma ndi mitundu yonse yopanda pake komanso yowopsa. Izi zimachitika kukonza kukoma - popanda mafuta, zinthu zambiri zodziwika bwino zimakhala zatsopano. Chifukwa chake, zinthu zowoneka bwino nthawi zambiri zimakhala zovulaza.
M'malo mwake, ndikofunikira kuwunika kuchuluka ndi mafuta abwino. Ndikofunika kulandira mafuta kuchokera ku chakudya chotere monga: avocado, mbewu ndi mtedza, mafuta ofiira, mafuta a masamba. Izi ndi zosatsutsika mafuta othandiza. Atha, koma popanda kutentheka.
Chakudya chocheperako, masewera ambiri
Maganizo ena olakwika amawerenga: zopatsa mphamvu zimayenera kuchepetsedwa, ndipo masewerawa, m'malo mwake, "tsinde" mpaka. Si zolondola. Choyamba, amoyo ndi owopsa. Inde, kuti muchepetse kunenepa, ndikofunikira kuchepetsa phindu la zakudya. Koma kuchuluka kwa calorie tsiku ndi tsiku sikuyenera kugwera pansi pa 1200-1500 kcal. Itha kuvulaza thanzi.
Kachiwiri, mukadya pang'ono, thupi limachepetsa kagayidwe. Njira zoyaka zamafuta zimachepa. Zotsatira zake, sizongophunzitsa, simungathe kudikirira kuti izi zitheke. Chifukwa chake, njira imeneyi ndi yopanda tanthauzo.
M'malo mwake, gwiritsani ntchito kuchepa kwabwino (gwiritsani ntchito ma 150-200 kcal ochepera kuposa kuchuluka kwa tsiku lililonse) ndikuyang'ana bwino pakati pa chakudya ndi katundu. Ndipo palibe chifukwa chodzivulaza ndi masewera okhala ndi zakudya, sizingasokoneze thanzi.
Palibe banana
Pafupifupi kuyeretsa konse kudamva kuti zipatso ndizothandiza. Koma osati nthochi! Kodi kupanda chilungamo kumene ndi chiyani? Bananas amakwaniritsidwa bwino, zothandiza pamtima komanso wolemera kwambiri ku Pectin, zomwe zimafunikira pakuchepetsa thupi. Inde, mutha kunenepa nthochi ngati mumadya ndi ma 5-7 patsiku. Koma kuchokera pachipatso chimodzi patsikulo sizingachitike. Tiyansi ya zakudya imalimbikitsa kuti pakhale nthochi zosagwiritsidwa ntchito (ndizobiriwira pang'ono). Zolemba zawo za Kcal ndi ma gcal pa 100 magalamu 100 okha. Ndipo ambiri, kuposa nthochi zobiriwira, ndizothandiza kwambiri.
Muyenera kumwa madzi ambiri
Ngati muli ndi mavuto a impso, ndiye kuti chakumwa chochuluka chimatha kuyambitsa edema. Kuphatikiza apo, simuyenera "kutsamira" madzulo. Ndipo koposa zonse - kuchuluka kwa madzi kumadalira kulemera kwanu. Palibe "ovomerezeka" 2-3 olimbikitsa madzi - Ichi ndi nthano chabe. Munthu ayenera kudya tsiku la 30 ml ya madzi a kilogalamu iliyonse yolemera. Zonse zomwe zili pamwamba ndizopanda ntchito.