Kugabanya ibiro bikikije umubare utihariye wimigani itandukanye. Hariho imyumvire itari yo yaba ibicucu kandi mbi cyane. Kurikiza "Soviets" ntibigomba kuba niba udashaka guteza ibyangiritse kumubiri. Hasi ni "amabanga asanzwe" adakora.
Ntabwo nyuma ya 18-00
Niba witondanya ninzara nimugoroba, rwose ntitugabanya ibiro, ariko ntukore ibyo. Icya mbere, biragoye kwihangana, kandi, bivuze ko indyo izagwa umutwaro uremereye ku bitugu. Umuntu azashaka kubimenya kugirango yange ibibujijwe nkibi bishoboka. No kuri "marato ndende" ntibigomba kubara. Kandi ubu buryo ni infendeti. Icya kabiri, birakwiye gutangira gutangira, uburemere buzagaruka. Hanyuma, biragoye gusinzira ku gifu cyuzuye. Ibitotsi byiza cyane nigice cyingenzi cyo gutsinda mugihe hagabanutse.
Ntampamvu yo gufunga umunwa ku gihome nyuma ya 18-00. Ahubwo, tanga uburyo bworoshye bworoshye (bwiza muri poroteyine zose hamwe nimboga, nka trout stak hamwe na salade yikigereki) hanyuma urye nyuma yamasaha 2-3 mbere yo gusinzira. Hanyuma - kefir gusa.
Wibande ku bicuruzwa
Mugukagabanya umubare wibinure, ababikora basimbuwe nisukari, ibisimba nubwoko bwose ntacyo bimaze ndetse nibibazo. Ibi bikorwa kugirango utezimbere uburyohe - nta kubyibushye, ibicuruzwa byinshi bimenyerewe guhinduka bishya. Kubwibyo, ibicuruzwa byandukira akenshi byangiza.
Ahubwo, birakenewe gukurikirana amafaranga nubwiza bwamanuro. Nibyiza kwakira ibiciro nkibi: avoka, imbuto nimbuto, umutuku nandi mafi yibimera, amavuta yimboga. Aba ntibateganijwe amavuta yingirakamaro. Barashobora, ariko nta fanatism.
Ifunguro rito, siporo nyinshi
Indi myumvire itari yo isoma: Calori igomba kugabanuka, na siporo, ku rundi ruhande, "stem" kugeza ku ntangiriro. Ntabwo ari byiza. Icya mbere, indyo ishonje ni akaga. Nibyo, kugabanya ibiro, birakenewe kugabanya agaciro k'imirire. Ariko igipimo cya buri munsi kitagomba kugwa munsi ya 1200-1500 kcal. Irashobora kwangiza ubuzima.
Icya kabiri, iyo urya bike, umubiri utinda metabolism. Ibinure byaka bigabanya buhoro buhoro. Nkigisubizo, ni bangahe bidahugura, ntushobora gutegereza ibisubizo byihuse. Kubwibyo, ubu buryo burasobanura rwose.
Ahubwo, komeza kuri defisit ifatika (koresha kcal 150-200 munsi yigiciro cyawe cya buri munsi) kandi witegereze neza hagati yibiribwa nu mugezi. Kandi ntakibazo kidarenze siporo hamwe no kubura imirire, ntibishobora kugira ingaruka ku buzima.
Nta Batoki
Hafi ya bose isuku bumvise iyo mbuto zifasha. Ariko ntabwo ari ibitoki gusa! Kuki akarengane nk'ako? Batoki birashya neza, bifite akamaro kumutima no kuba umukire cyane muri pectin, bikenewe no guta ibiro. Nibyo, urashobora kwiyongera kubitoki niba urya mubice 5-7 kumunsi. Ariko kuva imbuto imwe kumunsi, ibibi ntibizaba. Inzozi zisaba ko hatagereranywa ibitoki bitagereranywa (ni icyatsi kibisi). Ibirimo byabo bya KCal 120 gusa kuri garama 100. Kandi muri rusange, kuruta ibitoki bibisi, ni ngombwa.
Ukeneye kunywa amazi menshi
Niba ufite ibibazo byimpyiko, noneho ibinyobwa byinshi birashobora kuganisha kuri Edema. Byongeye kandi, ntugomba "kwimana" nimugoroba. Kandi cyane cyane - ubwinshi bwamazi biterwa nuburemere bwawe. Nta "basabwa" litiro 2-3 z'amazi - iyi ni umugani. Umuntu agomba kurya umunsi wa ml 30 y'amazi kuri buri kilo yuburemere. Byose biri hejuru ntacyo bimaze.