Kodi kuonda mu mwezi watha ndi makilogalamu 5? Kodi kuonda popanda vuto thanzi

"Monga mu mwezi watha kuonda ndi makilogalamu 5?" - Ndi mmodzi wa m'magazini kukanikiza wa lero. Malinga ndi malamulo a msika, ngati pali kufunika, payenera kukhala ndi makampani. Ndipo ochuluka a iwo - ambiri "akatswiri" kupereka si ufulu wa ntchito zake. Musanayambe kupereka ndalama zawo udachita ntchito kumbuyo-kunyema, ayenera dziŵani okha ndi chakuti kuwonda ndi ndondomeko imene ndi zakudya ndi momwe kwenikweni kuonda pa maziko ufulu.

Sukulu mu Maphunziro Akakhalidwe Kazolengedwa kuthandiza

Anthu ambiri kusukulu kudziwa za kagayidwe mu thupi. Njirayi imatchedwa kagayidwe. Kagayidwe zikhonza kulenga zinthu zatsopano mu chamoyo ndi kaphatikizidwe kapena kuwawononga. Kaphatikizidwe zinthu zatsopano zovuta otchedwa anabolism ndi chiwonongeko - catabolism. Mu zinthu zovuta zikutanthauza:

1. Mapuloteni, amene anamanga akatumba onse mu thupi.
2. Zimam'patsa ndi thupi limapeza mphamvu.
3. Mafuta kupereka mphamvu mu mawonekedwe a madipoziti mu thupi.

An wothamanga amene akufuna kumanga minofu anayesa kubisa kagayidwe wake sakufuna anabolism ndi catabolism tisankhe mpumulo wa thupi. Ngati inu basi anayala pa maalumali, ndiye kuti kwenikweni kuonda ndi makilogalamu 5 mwezi umodzi, m'pofunika kuchepetsa chamoyo mu mafuta ndi chakudya, kupereka katundu wamng'ono, kuchititsa kagayidwe kuwononga madipoziti mafuta. Mu ndondomeko chiwonongeko cha mphamvu adzamasulidwa, umene uli wofunika kwa kugwira ntchito kwa thupi la munthu. Zikusonyezanso - kuteteza owonjezera ufulu mphamvu anali waikamo kumbuyo mu mafuta.

zizolowezi zoipa

Ngati fodya - ndi zambiri za chizolowezi maganizo, muchisiye kovuta, kuweruza chifukwa chakuti ambiri sportsmen akatswiri ndi akazi kusuta pothawa kuwafunsa mafunso ochititsa manyazi kumudzudzula maganizo, ndiye ndi mowa onse mosavuta. Mowa silingakhale chidwi nkhaniyi pa kukhuthula kulemera muyeso, ndi maphwando chidwi kusiya mowa kwa mwezi umodzi mu m'chipinda chapansi pa nyumba.

Choyamba mowa onse kubweza kagayidwe lapansi. Mu ndondomeko ya kuwonda ayenera inapita patsogolo catabolism, ndi mowa chingamulepheretse. Kachiwiri, pansi mowa ali nthawizonse pogulitsira zakudya - owonjezera kusalankhula zopatsa mphamvu kuti isanduke chiwonongeko cha anabolism. Muyenera yomweyo ndikuuzeni nokha kuti kuonda ndi malingaliro - kuonda, ndiye osamwa mowa. Zambiri. Ndipo mfundo.

A pang'ono za mwayi wa thupi

Onse njira zinkachitika mu thupi la munthu, woyamba wa zidalira pa zakudya ndi moyo. Kuyesa zimakhudza chamoyo mwa mankhwala kudya kukonzekera mwapadera kuti tikupempha makasitomala, popanda kusintha zakudya ndi mowa wa zopatsa mphamvu, mukhoza iyende yochepa. Koma njira akhoza kuwononga thupi ndi ntchito yaikulu ndi kuonda mu mwezi watha ndi makilogalamu 5, isanduke vuto, mmene kuchotsa ululu mu chiwindi, impso ndi mimba. Mukhoza n'kutha mwadzidzidzi kudya chakudya, kupita ku madzi, amenenso kupereka chifukwa yochepa - pa yoyamba ndi chakudya zakudya m'thupi pa osachepera kukumana mphamvu thupi ndi kulenga malo mu mawonekedwe a mafuta. Mukhoza musawafulumizitse muyeso - kuwonda ndondomeko ayenera pasadakhale ndiponso ikuchitika Malire kwambiri.

Kukonzekera thupi zimatulutsa kulemera owonjezera

Pamaso kuwonda, thupi muyenera kukonzekera - kusamutsa naye boma kuti sanalandire nkhawa ndipo sanapange masitolo mafuta. Sationanso kusintha kulikonse khama zakudya ndi moyo, inu muyenera kuti m'nthawi kukonzekera, amene kumatenga nthawi yosachepera mwezi umodzi, bwino kukwaniritsa zinthu zisanu:

1. Musakhale pa zakudya chakudya kudya. Onse chakudya mwamsanga kunja - mapayi, pasties, mayiko zakudya. Ndikufuna kudya, adye ndi kukula woonda - apulo, nthochi, mtedza, kaloti.
2. Musakhale zakudya zonse zakumwa zotsekemera ndi fizzy. Ndikufuna kumwa - tiyi, khofi, madzi. Zipatso ndi ndiwo zamasamba zili ndi madzi ambiri. Voliyumu ya madzi ankadya patsiku ayenera kukhala osachepera 3% ya kulemera kwa thupi okwana.
3. Kuchepetsa zakudya za shuga ndi mchere. Kwathunthu woyera pa chakudya Sikuti, monga shuga kapena m'malo zigawo zake - shuga, ndi kofunika kuti ubongo kwambiri ndipo mchere lili mme- zinthu zimene nawo njira kagayidwe kachakudya.
4. Perekani asamasowe mpweya magazi. Amafuna chipinda mpweya kuphatikiza theka la ora kuyenda mu mpweya wabwino.
5. Healthy tulo. A osachepera maola 8 tsiku.

Kuphedwa okhwima a mfundo zisanu amalola popanda zolimbitsa thupi ndi zakudya kuonda mwa nthawi ija makilogalamu 5. Reviews a anthu wonenepa awonetsepo mphamvu ya maphunziro thupi.

Popanda masamu amachita

Imodzi mwa njira zimene bwererani kulemera owonjezera ndi zakudya. Kuonda ndi makilogalamu 5 kuti munthu ndi kagayidwe kudya, amene amachotsedwa zakudya chakudya kudya, kumwa yochepa ya shuga ndi mchere, ndi zambiri zokwanira limalowera mu madzi ndi mpweya, mu m'chipinda chapansi pa nyumba. Nkhani zina zakudya popanda maphunziro adzakhala kutsindika kuti kodi amadzachita kuwonjezeka mu mafuta m'thupi.

Kuyambira zamoyo tikudziwa kuti 1 galamu ya mafuta - ndi 9 zopatsa mphamvu. Iwo likukhalira kuti makilogalamu 5 mafuta - ndicho 45.000 zopatsa mphamvu, ndiye tsiku lililonse mukufuna kutaya zopatsa mphamvu 1,500. Ndi kwambiri ngati imfa mafuta. Komabe, chiwerengero misa imfa, limene lili ndi mafuta kokha, komanso kuti nkhokwe mphamvu mu mawonekedwe a chakudya ndi mapuloteni mu mawonekedwe a minofu, amene adzamva anataya, ndi kukwaniritsa kwambiri chifukwa. Muyenera bwino kuwerengera ndalama ya zopatsa mphamvu kuti alowe m'thupi ndipo ankadya, komanso kuti akonze kuchepa kwa zopatsa mphamvu 1,500.

Zida zogwiritsira ntchito pa polojekiti

Popeza ndondomeko mafuta woyaka kwambiri nthawi yambiri, muyenera M'sitolo pa akonzedwa ka zipangizo kuti kulola kulamulira onse kudya ndi kumwa calorie:

1. mamba kunyumba kwa masekeli gulu la hundredths makilogalamu - olondola kayesedwe. Ingalemetsedwe ndi tsiku pa nthawi yomweyo.
2. Kitchen mamba ndi lolondola 1 gram. M'pofunika kulemera zinthu zonse pamaso ntchito.
3. kugunda kwa mtima kuwunika ndi mawerengedwe a zopatsa mphamvu kudyedwa. Monga njira yosafuna kudzakuthandizani kuonda yachibadwa amasiya wotchi - kuyeza kugunda kwa mtima m'chigawo ufulu ndi pansi pa katundu, ndi mawerengedwe wotsatira wa zopatsa mphamvu kuwotchedwa pa magome.
4. Centimeter kuyeza buku la miyendo, m'chiuno, m'chiuno pachifuwa, manja kumvetsa, m'dera zimene mafuta thupi malleable.

Chinthu choyamba - kulamulira wambiri mphamvu

Tsopano inu mosavuta kupeza wokonzeka tebulo zikusonyeza calorie zakudya, komanso matebulo ndi wokhutira mapulotini, chakudya mafuta. Iwo ayenera kupeza ngati mwezi kuonda ndi makilogalamu 5 popanda chidziwitso cha zili katundu sizingatheke. Pagome kusankha Kufikika dera okhala zakudya nkhawa zopatsa mphamvu ndi mafuta ndi chakudya, koma mkulu mapuloteni. Ndiye zonse ndi yosavuta, chinthu chachikulu - kukumbukira:

1. mowa chakudya ogaŵikana ambiri njira, osachepera 6 pa tsiku, koma pang'ono - imeneyi kudzakuthandizani kukhalabe kagayidwe anu kuti ntchito ndipo analibe chikhumbo chofuna kudya.
2. Mu zoyambirira za tsiku ndi zakudya ndi zimam'patsa patsogolo, ndipo lachiwiri - zakudya zomanga thupi yekha.

Zambiri mwatsatanetsatane pa njira ya zakudya zoyenerera angapezeke chifukwa Inde "kuonda ndi Elena Malysheva". Kuti presenter chomwecho Malyshev, amene ndi dokotala wa sayansi mankhwala ndi yunivesite.

Nsonga MD

Inde zodabwitsa bwererani kulemera owonjezera "kuonda ndi Elena Malysheva" kwenikweni anafuna miyezi itatu ndi kumaphatikizapo kulowa yosalala pa otsika-zimam'patsa zakudya, kuchepetsa zimam'patsa wambiri yochepa, kenako kusintha yosalala kuchokera otsika-zashuga zakudya. Inde Zimenezi zimathandiza kuti kuonda popanda kupanikizika kwa thupi. Kudula zakudya tsiku lililonse 100 kcal kwa chakudya, mukhoza kupusitsa thupi, kum'kakamiza kusinthana kwa mphamvu ya mafuta yake. Kwambiri njira. Komabe, kuika mankhwala mapuloteni, wolemba sakugwirizana kuti pa kuyatsa mafuta adzatenthedwa ndi akatumba. Ndipo ngati munthu ayenera kusunga minofu yanu misa, muyenera mapuloteni zambiri - kuchokera mlingo otaya 2 gm pa makilogalamu 1 thupi. Ambiri, Elena Malysheva Inde kothandiza kwambiri.

Milingo kuti si mophweka yocheza

Kukumbukira za kusowa mtengo wapatali ya zopatsa mphamvu mayunitsi 1,500 tsiku, kwa funso mmene kuonda mu mwezi watha ndi makilogalamu 5, anawonjezera wina more: "Kodi ndi bwino ntchito thanzi labwino" Ndi yosavuta - kutsegula thupi ndi maganizo ntchito. Izi sizikutanthauza kuti kuonda kuchokera tsiku loyamba kuthamanga pozungulira mu paki kapena kuukitsa kapamwamba. Wosaphunzitsidwa munthu kutsegula magawo koyamba kuyenda mofulumira kwa ola limodzi udzakhala wokwanira. Poyenda, muyenera kuchepetsa mlingo mtima, amene ayenera kukhala 70-80% ya pazipita mlingo mtima, amene masamu ndi Kuchotsera zaka kuchokera chiwerengero 220. Mwachitsanzo, ngati munthu akufuna kuonda, zaka 37, pazipita zimachitika wake ndi 183 kumenyedwa pa mphindi. Choncho, kuyamba mafuta kuyaka zimachitika azisunga mkati kumenyedwa 128-146 pa mphindi. Ngati pafupipafupi adzakhala kuchepetsa thupi sayenera mphamvu, ngati kwambiri - mtima angayankhe vuto la mtima!

Ngati palibe ndondomeko ya ntchito pa phunziro la "Education thupi"

Mwina peresenti chimodzi chokha cha anthu amadziwa zimene chimodzimodzi mtundu wa masewera olimbitsa thupi muyenera kuchita kwa ndalama ya zopatsa mphamvu. Choncho simuyenera manyazi, pafupifupi kufika chandamale amafunira. Pali chidwi ndithudi udzayaka zambiri zopatsa mphamvu - "kuonda ndi Marina Korpan". Inde, mu dziko pali maphunziro ambiri mu thupi, othamangitsa, olimba, ndi m'madera ena. Komabe, iwo onse ali m'munsi chomwecho zokambirana, dongosolo onse. Ndipo Marina Korpan ntchito chidziwitso cha Maphunziro Akakhalidwe Kazolengedwa, walenga dongosolo zokambirana "kuonda ndi mtima" amene akuchita ake ziwalo zosiyana anthu, mu akaphatikiza kulola kuti awonjezere chifukwa zimatheka. maphunziro ndi bwino kuonekera maseŵerowo olimba, anati yoga, Bodyflex zimene anachita mu ndondomeko zina, kupereka thupi mpumulo, komanso posunga zotopetsa mosavuta. A njira yodabwitsa.

zolimbitsa thupi kwa minofu ndi njala

Kuwonjezera Maphunzirowa "kuonda ndi Marina Korpan" imathandiza Inde wamng'ono weightlifter. Muyenera wamba 16 yolemera kulemera. Yerekezerani kulemera ndi mtengo kwambiri kuposa kupita kumalo ochitira masewera a, akuthamanga mwache masewera zipangizo zina. Koma ntchito akhoza kupikisana nawo. Zochita zolemera, ntchito kulemera masewera zipangizo, komanso yodzaza ndi akatumba onse mu thupi la munthu, mlingo mtima, kukhala ndende maganizo. Ntchito zolemera n'lalikulu kwambiri katundu minofu mwendo ndi minofu kumbuyo, ndiwo waukulu mu thupi ndi ambiri voracious mawu a mowa mphamvu. Zolemera zopatsa mphamvu anapereka kuchokera pachiyambi mpaka kumapeto a kalasi. Mbali imayambitsa weightlifting kukula kwa olowa phewa, ngati chilankhulo chomveka - mapewa chimakula. Koma kukula kwa minofu m'thupi umalamulidwa ndi kudya zakudya zomanga thupi. Ngati kapena ayi - zonse womangidwa kwa zakudya.

maganizo

Kumene, aliyense kuwonda kwambiri n'zomveka kuyamba ndi chakudya. Reviews slimming Koma anthu amanena chakuti zakudya si kokwanira. M'pofunika kuwonjezera kuchita masewera olimbitsa thupi. Ndipo pambali pa izo, ife kusiya zizolowezi zoipa ndi kuchotsa zakudya za zinthu zambiri ndi chokoma. Musanayambe kuonda, muyenera maganizo odikira. A kwathunthu anayamba magetsi dera, maphunziro, kusewera mu mutu wanga ndipo anabwera ndi zotheka njira nkhawa. Chiyambi ndi mmene zinalili ndi zovuta. M'pofunika kukonzekera zochitika zonse pamaso pa chiyambi. Pakuti kukhazikitsa bwino ntchito yake ayenera lembani nkhaniyo. Ikani yokha mipherezero ndi kuzikwaniritsa zipembedzo. Chilimbikitso ndi kudzikonda popemphera olandiridwa.

Zowonjezera kwa kuwonda

Pakati othamanga nthawi zambiri akhoza kumva za mankhwala chozizwitsa, amene amalola kuti nthawi yochepa kuti angatayike makilogalamu whopping popanda vuto kwa thupi. N'zoona kudya ndi kukula woonda. Koma ntchito mankhwala adzayesedwa wolungama ndi ntchito kuvomerezedwa thupi. Ngati inu kumeza mankhwala ali chigonere pabedi, mulibe mphamvu iliyonse.

1. L-carnitine. Iwo apanga anthu mu impso ndi chiwindi. Kuyatsa mafuta mwachindunji nawo yonyamula maselo mafuta mu masanjidwewo kwa mayitirokondiriyoni, kumene anatentha kumasula mphamvu. Ndi yogwira wotentha thupi mafuta alibe nthawi synthesise L-carnitine, angamuthandize kutenga mankhwala pakamwa.
2. Omega-3 mafuta zidulo. Opezeka nsomba, mbewu ndi mtedza, koma ndi mkulu katundu thupi mofulumira ikutha. Kumwa Omega-3 pa kuwonda kuwonjezeka kagayidwe, kusintha ubongo ntchito ndi dongosolo mtima. Kuonjezera insulin tilinazo, kupanga chakudya pang'onopang'ono m'mimba, atagwira mphamvu kwa iwo kuwononga maselo mafuta.

Kukula woonda ndi malingaliro, ndi inu nonse kupeza!