Kana iwe uchitsvaga nzira inoshanda uye ine hutano yeku kurasikirwa kusvika ku12 kilos mumwedzi miviri, uri panzvimbo chaipo. Nekuronga kwakaringana, chirango, uye nzira dzakakodzera, unogona kuzadzisa chinangwa chako zvakachengetedzeka. Pazasi, tinopa gwara rakazara rinobatanidza chirongwa chakadzama chekudya nemazano akakosha ekurasikirwa nehuremu, kubatanidza nzira dzinoshanda dzakatsigirwa nenyanzvi panyaya iyi.
Zvinokwanisika here kurasikirwa ne12 kilos mumwedzi miviri?
Kurasikirwa ne12 kilos mumwedzi miviri chinangwa chinoshuvira, asi chinogoneka kana iwe ukatevera chirongwa chinosanganisa kudya utano hwakanaka, kurovedza muviri uye mararamiro anogara achichinja. Nekudaro, zvakakosha kuti titarise hutano-kutanga kuonda. Kurasikirwa uremu nekukurumidza kunogona kutungamirira kune kurasikirwa kwemasumbu panzvimbo yemafuta, kuderedza metabolism uye kuwedzera njodzi yeinozivikanwa "rebound effect." Chitarisiko chinofanira kunge chiri pakuchinja kwemaitiro kwenguva refu.
Nzira yekuzadzisa chinangwa ichi? Chinokosha ndechekuchengetedza hutano hwakanaka hwekoriori, izvo zvinoreva kudya macalorie mashoma kupfuura muviri unoda kushanda. Izvi hazvirevi kunzwa nzara, asi kusarudza chikafu chine hutano hwakanyanya density zvinokurudzira kuguta uye zvinopa simba rakasimba.
Chirongwa chekudya chakarongeka kuderedza uremu
Kudya kunotevera kwakagadzirirwa kuve nechokwadi chekurasikirwa kwehuremu, kuchengetedza chiyero pakati protein, macarbohydrates uye mafuta ane hutano:
Desayuno
- Mukombe weyogati yepanyama: Ita shuwa kuti haina shuga kuti udzivise mamwe macalories.
- Chimedu chechingwa chegorosi: Yakapfuma mu fiber kuchengetedza satiety panguva yemangwanani.
- Lean Cheese Feta: Inopa tsime remhando yeprotein.
Mangwanani
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- 1 kana 2 michero mitsva yesarudzo yako: Sarudza michero yakaita semaapuro kana mapeya, yakanakira yavo yakaderera glycemic index.
Kudya
Ichi chikamu chinosanganisira sarudzo dzakasiyana kuitira kuti iwe ugone kusiyanisa mukati mevhiki:
- 1 kushumirwa kwenyama tsvuku tsvuku: Yakasanganiswa ne lettuce uye tomato saladi.
- Hake fillet: Kuperekedzwa nemuriwo wakabikwa.
- 1/4 huku: Pamwe ne lettuce uye tomato.
- Dish yemiriwo yakabikwa nemafuta nemunyu: Uyezve wedzera michero mitsva ye dessert.
- Chikamu chemiriwo pie: Yakapfuma mukunaka uye zvinovaka muviri.
Snack
- 1 infusion: Pasina shuga, inoperekedzwa ne 2 zvimedu zvechingwa chegorosi.
Pakati masikati
- 1 kana 2 michero mitsva: Yakanakira kuchengetedza mazinga esimba pamberi pekudya kwemanheru.
mutengo
Pano tinokupawo sarudzo dzakasiyana siyana kuti uve nekudya kwakaringana:
- Kapu yemupunga nemuriwo mbishi: Yakarungwa ne spoonful yechiedza mayonnaise.
- Sipaghetti yepakati ndiro: Nematomatisi chaiwo.
- Mupunga wesaladhi neshizi yakaonda: Wedzera chidimbu chemafuta emuorivhi.
- Sipinachi omelet ndiro: Inoperekedzwa nematomatisi uye lettuce saladi.
- White fish fillets: Nekaroti puree semuperekedzi.
Kukosha kwekurovedza muviri
Basa rekuita muviri mukurasikirwa kwehuremu haigoni kuderedzwa. Kuita maekisesaizi hakusi kungopisa macalorie akawedzerwa, kunovandudza hutano hwemwoyo, kunosimbisa tsandanyama, uye kunowedzera basal metabolism.. Izvi zvinoreva kuti kunyange pakuzorora, muviri wako unenge uchipisa macalorie akawanda.
Kuti uwedzere mabhenefiti, batanidza zviitiko cardio, zvakadai sekufamba, kumhanya kana kushambira, nemitambo yesimba yakadai sekusimudza uremu kana kurovedza muviri. Pedza angangoita maminetsi makumi matatu pazuva, mazuva mashanu pasvondo, kuti uwane mhedzisiro yakanaka.
Mamwe Mazano Ekuita Kuti Ubudirire
- Chengetedza hydration yakakwana: Inwa zvinokwana 1.5 kusvika ku2 malita emvura pazuva kuti ufambise kugaya uye metabolism.
- Kurara zvakakwana: Kuzorora kwakakosha pakupora nekuchengetedza mazinga esimba.
- Dzivisa zvokudya zvakagayiwa: Sarudza chikafu chitsva uye chepanyama kuti uwedzere kudya.
- Kudzora zvikamu: Kudyisa, kunyange zvokudya zvine utano, zvinogona kukanganisa kufambira mberi kwako.
Nematanho aya akabatanidzwa muhupenyu hwako hwezuva nezuva, kuzadzisa chinangwa chako chekurasikirwa ne12 kilos mumwedzi miviri hazvigoneke chete, asi zvakare inogoneka kuchengetedza munguva refu. Iyi nzira haibatsiri chete chitarisiko chako chemuviri, asiwo inovandudza hutano hwako hwose.
Uye yakawanda sei kurovedza muviri yandinofanira kuita zuva nezuva neichi chikafu?