Vazhinji vanoona kuti nezera, bvisa zvikanganiso zvehuwandu huri kuwedzera uye zvakanyanya kuoma. Kana pakutanga inodhura kuti ubirane nekudya kwemaviri, uye dumbu rakanyangarika pamberi pemaziso, mushure mekunge 50 Chishamiso ichi hachizoitika, iwe uchafanirwa kutsvaira kuti chiuno chirege kuonda. Asi hazvina kukodzera kuora mwoyo, kune nzira yekubuda nayo. Izvo zvinodikanwa kutarisa chete 3 mapoinzi.
Kana iwe ukatevera zvinhu zvikuru, munhu wese achakwanisa kubvisa dumbu. Kana paine dumbu, asi harisi rakakura kwazvo, zvichaita kuti ubvume gare gare mushure memwedzi mitanhatu, avo vakazvitora, vachazoda rinenge gore. Ehe, mafambiro ari hombe ari hombe, asi kana iwe ukafunga kuti dumbu rarohwa nemakumi emakore, saka inguva shoma kwazvo.
Kuderedza makabhohiyadhi
Chekutanga pane zvese, zvakadyiwa makabhodhironi zvinofanirwa kuverengerwa. Ivo vanofanirwa kunge vari vangangoita 2 g pamakirogiramu ehuremu, zuva nezuva. Zvinoratidzika kunge zvakaoma kuverenga kwakadai kwakadaro, asi zvese zviri nyore. Kana munhu akaremerwa 70 kg, ipapo ichatora 140 g ye carbohydrate pazuva. Iwe unogona kuwana iyo huwandu hwemabhokisi emari mune chimwe nechimwe chigadzirwa, achitarisa chigadzirwa chechigadzirwa.
Semuenzaniso, mune yakaoma buckwheat ine 60 g ye carbohydrate. Kufukidza zvakajairwa, iwe uchazoda kanopfuura anopfuura 200 g yakaoma zviyo. Zvinofanira kurangarirwa kuti huwandu uhu hwakakwana kwazvo kune inogutsa kudya kwemanheru. Zvakare haifanire kusanganisira huwandu hwakawanda hwemafuta mukudya. Asi hazvirambe zvizere. Izvo zvakaringana anenge 1 g yemafuta kune kilogy ese ehuremu hwevanhu. Kana 1 G isingashande kunze, iwe unogona kuwedzera huwandu hwemafuta hunopedzwa kusvika 1.5 g.
Kuti uwane hutano hwakazara hwehutano, hunofanirwa kuyeukwa nezve huwandu hunodiwa hwemapuroteni, hunofanirwa kunge hwave kuita 1.5-2 G kune ese kilogirm yehuremu. Inogona kuverengerwa mukudya kwevose vari vaviri nemhuka uye mhuka dzemhuka uye mapuroteni, ivo vane zvakanakira uye zvavanokanganisa.
Pane chikafu chakakosha chekudziya dumbu:
- Simba rinofanira kunge riri zvidimbu zvidiki, kazhinji kanokwana 4-6 pazuva.
- Usadye chikafu chisingasviki maawa matatu usati warara.
- Usashandise chokoreti, machipisi uye zvimwe zvinokuvadza zvibodzwa semaputi. Ivo vanofanirwa kutsiviwa nemichero yakaomeswa, michero ine zvidiki zvemukati zve shuga uye zvigadzirwa zveprotein.
- Usakanganwa kumwa mvura.
Bvisa munyu
Zviri nani kusiya kushandiswa kwemunyu zvachose, asi kana zvisinga tsime zvachose, zvakafanira kuderedza kushandiswa kwemaswindo kusvika kune yakakwira. Salates dzinowanzo kunonoka mvura mumuviri, dzimwe nguva nekuda kweichi chikonzero uye dumbu rinoumbwa. Iwe unogona kuongorora kunze nekumisikidza chigunwe chako mudumbu, kana kudiridza kunzwiwa, kazhinji, hapana mafuta, asi mvura.Sports Exercises
Kuti ubvise mudumbu, iwo inzvimbo yekusarudzika, asi yakakurudzirwa. Nekurovedza muviri, chiuno chichava mutete mune pfupi nguva yenguva. Nekudaro, iwe haufanirwe kutora dhawunirodha zuva rega rega remazuva ese rinosvika.
Izvo zvakaringana 2-3 times pasvondo kwe34 nzira, ka5 - nguva. Kubudirira kwakakosha kuve nekushambidza, kusimudza tsoka dzakatwasuka, kuitwa kwe "bhasikoro". Kurovedza kwakadaro kunoitwa mushure mekudziya-kumusoro kuti mhasuru dzibvi zvakanaka.