Ukuphulukana nobunzima obujikeleze inani elingahambelaniyo leentsomi ezahlukeneyo. Kukho iimbono eziphosakeleyo zombini ezi zidenge kwaye ziyingozi ngokungagungqiyo. Landela "iSoviet" ayifanelanga ukuba yingafuni ukubangela umonakalo emzimbeni. Apha ngezantsi yeyona mfihlakalo ixhaphakileyo "yokuzila" engasebenzi.
Hayi emva kwe-18-00
Ukuba uyaziphikisa ngendlala ngokuhlwa, ngokuqinisekileyo sinciphisa umzimba, kodwa singenzi loo nto. Okokuqala, kunzima ukunyamezela, kwaye, oko kuthetha ukuba ukutya kuya kuwa ngumthwalo onzima emagxeni akho. Umntu uya kufuna ngokungagungqiyo ukwala izithintelo zexeshana ngokukhawuleza. Kwaye kwi-marathon ende "akufuneki ukuba ibale. Kwaye le ndlela ayiphumeleli. Okwesibini, kufanelekile ukuqala ukuqala kwakhona, ubunzima buza kubuya. Okokugqibela, kunzima ukulala kwisisu esingenanto. Ukulala okusempilweni ngokupheleleyo yinto ebalulekileyo yempumelelo yokuphumelela xa kukho ukuthoba umzimba.
Akukho ngongoma kufutshane nomlomo kwinqaba emva kwe-18-00. Endaweni yoko, ukunika ukhetho lokuphosa izidlo (zonke iiproteni zemifuno, ezinje nge-trout steak ngesaladi yamaGrike) kwaye utye iiyure ezidlulileyo kungekapheli iiyure ezingama-2-3 ngaphambi kokuba ulale. Emva koko - yiKefir kuphela.
Gxila kwiimveliso ze-skim
Ngokunciphisa inani lamafutha, abavelisi batshintshwe iswekile, isitatshi kunye nazo zonke iintlobo zezongezo ezingenamsebenzi neziyingozi. Oku kwenziwe ukuphucula incasa-ngaphandle kwamafutha, iimveliso ezininzi eziqhelekileyo ziba mtsha. Ke ngoko, iimveliso ezenzakalisayo zihlala ziyingozi.
Endaweni yoko, kuyimfuneko ukubeka esweni isixa kunye nomgangatho weefati. Kukhethwa ukuba ufumane amanqatha ekutyeni okunje nge: I-Avocado, imbewu kunye namandongomane, obomvu kunye nezinye iintlanzi ezinamafutha, ioyile yemifuno. Oku akunamafutha aluncedo. Banako, kodwa ngaphandle kokuthandabuza.
Isidlo esingaphantsi, imidlalo ngakumbi
Enye ingcaciso ephosakeleyo eyenzakalisayo ifundeka: Iikhalori kufuneka zincitshiswe, kunye nemidlalo, ngokuchaseneyo, " Ayilunganga. Okokuqala, ukutya okulambileyo kuyingozi. Ewe, ukunciphisa umzimba, kubalulekile ukunciphisa ixabiso lamandla kwesondlo. Kodwa umyinge wecalorie wecalorie fulorie akufuneki awele ngaphantsi kwe-1200-1500 kcal. Inokwenzakalisa impilo.
Okwesibini, xa utya kancinci, umzimba uyacotha iMetabolism. Iinkqubo zokutshisa amanqatha zicothise ngokufanelekileyo. Ngenxa yoko, yimalini engakanani, awunakulinda isiphumo esikhawulezileyo. Ngokuhambelana, le ndlela ayinantsingiselo.
Endaweni yoko, unamathele kwintsilelo efanelekileyo (sebenzisa i-150-200 kcal ngaphantsi kwereyithi yakho eqhelekileyo yemihla ngemihla) kwaye qaphela ibhalansi esempilweni phakathi kokutya kunye nemithwalo. Kwaye akukho meko musa ukulayisha ngokwakho kunye nomdlalo onesithintelo sesondlo, isenokungachaphazeli impilo.
Akukho zinsanas
Phantse konke ukucocwa kweva ukuba iziqhamo ziluncedo. Kodwa hayi kuphela iibhanana! Kutheni le nto ingekho sikweni? Iibhanana zizaliswe kakuhle, ziluncedo entliziyweni kwaye zityebile kakhulu kwi-pectrin, efunekayo ngokulahleka kwesisindo. Ewe, unokufumana ubunzima kwiibhanana ukuba utya ngaphandle kweziqwenga ezi-5-7 ngosuku. Kodwa kwisiqhamo esinye ngosuku lwenzala aliyi kuba njalo. Ii-zokondla zicebisa ukuba kukho iibhanana ezingekho mthethweni (ziluhlaza kancinci). Umxholo wabo wekhalori ye-120 ye-KCOL kwi-100 yeegram ezili-100 kuphela. Kwaye ngokubanzi, kunebhanana eluhlaza, iluncedo ngakumbi.
Kufuneka usele ulwelo oluninzi
Ukuba unengxaki yezintso, emva koko isiselo esininzi sinokukhokelela kwi-EDMA. Ukongeza, awufanele 'unyaniseke amanzi ngokuhlwa. Kwaye okona kubaluleke kakhulu - inani lamanzi lixhomekeke kubunzima bakho. Akukho "ziilitha ezichaziweyo ze-2-3 ze-flues-le yintsomi. Umntu kufuneka asebenzise usuku lwe-30 ml yamanzi ngeekhilogrem zobunzima. Konke okuphezulu akunamsebenzi.