Indlela ukunciphisa umzimba kwiiveki-2?

Yintoni umfazi akafuni ukukhangela konke okusemandleni akho, wanxiba ilokhwe entle kwaye slinky khangela ziyalukuhla. Kodwa ngaba kusengqiqweni ukuba balahle wayedla extra ngexesha kunokuba elifutshane ukunciphisa ubunzima kwiiveki ezi-2? Ngokuqinisekileyo - ewe, nangona uya kufuna ezinye iinzame.

Ukuba ngenene okuso ukuba unciphise umzimba kwiiveki-2, sebenzisa ukutya leyo mhlawumbi yeyona mnene abo ezikhoyo. Ukunika ithuba lokwenza i menu, isusa i olongezelelweyo uxinzelelo nasengqondweni, nto leyo eye ilizwi 'yokudla ". Xa oko luqulathe ntoni?

Okokuqala, kufuneka uqale ngohlaziyo ukutya kwakho: ukushiya iimveliso benzakalise kunye ubunzima extra (ubukhulu becala ezinekhabhohayidrethi-rich), yaye sinikela ingqalelo eyodwa ukutya ukukhuthaza ilahleko ubunzima: engenamafutha, intlanzi, iimveliso zaselwandle, iimbotyi, kwaneekomkomere, isipinatshi, amatswele, neetamati, ikhaphetshu, rasberries, rose, Plum, njl Ukuba ufuna ukwazi ukuba alahlekelwe njani ubunzima ngo-5 kg iiveki ezi-2, izincomo kuwe ezilandelayo.

- Ubisi neemveliso zobisi (itshizi, iyogathi, kefir njl) ukukhetha mafutha elingagqithanga 1.5%.

- samasi kufuneka lincitshiswe ngamanqatha: tofu (ukuya kwi-4%), Viola (5-10%), gaudette (7%), njl Laye, ngesidanga sisi okunamafutha kalukhuni, ndoxelelwa ngubani ukubona nenkangeleko - ezimhlophe .. nezonka zamasi ipesenti amanqatha ngaphantsi kwe yellow.

- Fish izitya eziyimfuneko ukulungiselela ephantsi amanqatha iintlobo ngeentlobo zeentlanzi: cod, Pollock, hake, trout, zakhele, bream.

- Ukuba ufuna ukuba unciphise umzimba kwiiveki-2, ukutya wakho diversify iinkuku angamarhoqorhoqo, inyama: yemvu, eyenkomo ibhityile, chicken ibele (inkukhu), umvundla.

- Yidla kunokwenzeka kakhulu iziqhamo kunye nemifuno, umnyinyiva senziwa kuphela leediliya ne banana.

- Qinisekisa ukuba sakusasa.

- Yitya amaxesha ubuncinane kane imini ngamathuba hayi elide kakhulu.

- idina ubuncinane ngeyure ngenxa 4 ukuya ubuthongo. Ukuba indlala ayiniki ukulala, udle i-apile, libya-amanqatha iyogurt okanye usele iglasi kefir.

- Sela imini iilitha ezimbini yamanzi.

Ngoku uyazi "okulungileyo nokubi", khetha iimveliso ziyafuneka ukuze unciphise umzimba kwiiveki-2, qhagamshela nomfanekiso wakho, wenze i menu ngalunye iintsuku 14 Ndonwaba izitya ezintsha.

Nazi i menu uqikelelo imini, equlethe calories 800 kuphela.

Kwasekuseni yokuqala ingaba ziingxaki anazo ezisezantsi-fat iyogurt, amaqanda kuphekwa, iqhekeza encinane sisi iqhekeza lesonka emnyama, iperi amagqabi aluhlaza lettuce, tomato, yemixoxozi, ikomityi yekofu (akukho iswekile) okanye iti.

Lunch kusenokuquka malunga 200 g ya iikherothi ekrwada, nto leyo igcwaliswe ngomxube yejusi yelamuni kunye enye tea ukhamba oyile (omnquma), isilayi esinye sesonka, amanzi bezimbiwa.

Olusebenzayo isidlo ukulahleka kobunzima ingaba ziingxaki anazo isophu yemifuno, chicken ibele (ngaphandle eluswini), naziphi imifuno (200 g), nekufuneka ebilisiweyo ukuze isibini kwamabala, izilayi zezonka bran, iglasi yamanzi izimbiwa okanye iti.

Dinner - isiqingatha indebe imbotyi isosi yetumato, anokuba afefe exineneyo kunye parsley, celery fennel; iglasi yamanzi izimbiwa okanye iglasi iti eluhlaza.

Kunye nokulawula inkqubo onzima kwehle ubunzima, ufumane ebizwa ngokuba yi-idayari ukutya uze ubhale kuyo yonke into oyenzayo, udle kuloo kwiiveki ezi-2, impumelelo yakho encinane kunye enkulu.

Umbuzo ngulo: kangakanani ukuba unciphise umzimba kwiiveki-2, ukugcina ukutya? Into ebalulekileyo ilahleko ubunzima ngempumelelo yintlanganisela lwesondlo olufanelekileyo nentshukumo. Ngenxa yokwanda inkcitho amandla ngexesha umthambo kwandisa izinga apho iinkqubo zotshintshiselwano emzimbeni, kwaye ngenxa yoko, ubunzima bomzimba kunciphisa ngokukhawuleza, uphucula nemeko wokuphefumla, sentliziyo, inkqubo musculoskeletal kunye iphecana zesisu, isimo liphuma utshintsho kuba nezengqondo ngcono.

umthambo yonke imihla kwanele ukuba imizuzu engama-30. Oku kuba ehamba, ukukhwela ibhayisikile, iqula, nokuhlakula iibhedi njengentyantyambo ndawo. Kubalulekile ukuba zengqesho kuzisa uvuyo.

Kwaye emva kokuba ekugqibeleni uthethe ekupheleni 'weeveki ezimbini-marathon "ukwehlisa umzimba, injongo elandelayo - ukugcina imilo. Kuya kuba lula ukufikelela, njengoko ukutya okusempilweni, ngokwenza umthambo kunye Imo agciniweyo ngomhla ngeli xesha, mhlawumbi, sele iza kuba ixesha lokuba abe okunempilo.