Indlela yokulahlekelwa isisindo ngesonto ku-5,7,10 kg futhi uhlanze isisu ekhaya ngaphandle kokulimaza empilweni - ukudla nokuzivocavoca ukuze ulahlekelwe isisindo ngokushesha

Uma ukholwa izibalo, izinsuku ezingu-7 yisikhathi esifunwa kakhulu kuzo zonke izinhlobo zokuhlolwa kwesisindo-ukulahlekelwa. Leli gama alinasisindo kakhulu, kodwa lanele ukungaqapheli ukuthi umphumela obonakalayo uyabonakala. Futhi akudingekile ukuba uhlabelele ekubeni khona kwesigamu esilahlwe yindlala esondweni esiseduze nokuzivocavoca okuningi okunzima. Phakathi kwe-mono-yokudla kanye nesimangaliso-indlala, ungathola izinhlelo zokudla okunempilo ezikuvumela ukuba udle kahle futhi ngesikhathi esifanayo ngokushesha ulahlekelwe u-5-7 kg ekhaya. Futhi uma ukwengeza kokudla okuvamile isiphuzo njalo, ukulala okuqinile nokuphila okusebenzayo - kuyokwenzeka ukuba uthole umphumela omuhle wamasonto angu-1-2 ngaphandle kokulimaza empilweni. Okuningi mayelana nokulahlekelwa isisindo ngesonto ngo-5 kg ​​bese ususa isisu esisondwayo, funda.

Indlela yokulahlekelwa isisindo ngokushesha ngesonto ekhaya: amathiphu awusizo

Ukuze ulahlekelwe isisindo esisheshayo ngesonto elilodwa kunengqondo, udinga ukukhetha ukudla okunempilo, okufanekisela umzimba wakho. Ngesikhathi esifanayo, isibonakaliso sokusebenza asikona nje isisindo esinqunyiwe, kodwa futhi ikhono lokulondoloza umphumela ngaphandle kokulimaza impilo. Futhi njengoba isikhathi sokuncipha kwesisindo silinganiselwe, umsebenzi oyinhloko uwela "emahlombe" ekudleni kwansuku zonke. Zonke ezinye izinqumo ezinengqondo - ezemidlalo, ukujwayelekile kombuso wosuku, njll. - cishe ngeke ube nesikhathi sokusebenza. Ngokushesha ulahlekelwe isisindo ngesonto ekhaya kuzosiza eyodwa yezindlela ezintathu eziyinhloko:

• Nciphisa ukwehla ekudleni kwama-khalori . Uma umzimba uthola inani elincane lamandla, futhi lidlulela okokuqala, ukukhishwa ngokushesha kwamafutha okuqala kuqala. Ngeshwa, le ndlela isebenza "ngokugqoka nokuphumula", futhi ngemva kokubuyela ekudleni okuvamile, ama-kilogram akhula ngenzalo.
• Ukusetshenziswa kwesithako "somlingo" . Ukudla kwe-Monodiet kanye ne-fad kuyasebenza, kodwa kunzima kusuka endaweni yokubuka kwengqondo. Uma umuntu engakwazi ukudla irayisi eline-steamed nama-carrots agayiwe, enye i-monotony efanayo efanayo ezinsukwini ezintathu kuyoholela ekushiseni okumhlophe.
• Ukuqaliswa kwezinqubo zamakhemikhali emzimbeni . Ukungenelela okusemandleni ekudambiseni umzimba kubhekwe njengendlela ephumelelayo kakhulu futhi ephephile yokulahlekelwa isisindo ekhaya emasontweni amabili. Umphumela "we-Minus", obangelwa amaprotheni ukudla okunomsoco, uqhubeka isikhathi eside kunazo zonke, ngoba awufaki ukulahlekelwa isisindo semisipha kunokuba ube namafutha.

Izincomo ezengeziwe zokulahlekelwa kwesisindo esisheshayo nesiphephile ekhaya

Ukukhetha ukudla okumele ukwethenjelwe yingxenye yempi. Kubaluleke kakhulu ukulandela imithetho efanelwe nganoma iyiphi indlela yokulahlekelwa isisindo. Ukungazinaki izincomo ezengeziwe zokulahlekelwa okusheshayo nokuphephile kwesisindo ekhaya, cishe ngeke ujabule ngokucabangela kwakho esibukweni ngemva kwesonto.

1. Funda ukuhlukanisa ukulangazelela umqondo wangempela wendlala. Ukudla kungaba umngane wakho ohlala njalo, kodwa ukugcwala umuzwa wendlala kuhleliwe;
2. Yidla izingxenye ezincane, ukuhlafuna ngokucophelela ukudla;
3. Yidla ukudla okungu-4-5 ngosuku ngo-150-200 g;
4. Hlanganisa nokudla kokudla okunamafutha nokuthosiwe. Inyama nezinhlanzi zidla ubilisiwe. Imifino - eluhlaza noma eqoshiwe;
5. Phuza amanzi amaningi. Okungenani 1.5-2 amalitha ngosuku;
6. Gwema inqwaba ye-carbohydrate ekhanyayo namafutha ngokuqondene nezingxenye zamaprotheni;
7. Ungadli phambi kwe-TV. Ukuthatha isithakazelo esikhulu ekubukeni i-TV nama-movie, udla okungaphezu kokudingekile;
8. Zigugu njalo ekuseni. Akukho okuvuselela imiphumela engcono esikrinini esikalini.

Kulula kangakanani ukususa isisu futhi ulahlekelwe isisindo ngo-5-7 kg ngesonto elilodwa

Hudey ngesikhathi esifushane, kufanelekile ukuhlonipha imithetho yomzimba. Izicubu ezinamafutha zihlukaniswa ngesilinganiso esithile, futhi ukuphulwa kwalokhu sekuvele kungaphephile komzimba. Yiqiniso, ungakwazi ukwehla u-5-10 kg ngesonto ngenxa yesisindo somzimba kanye nempilo yakho. Kodwa ingabe kufanele? Kungcono yini ukunaka izici zomzimba, ungafaki ukudla okuvinjelwe futhi wengeze ukudla nokuvuselela? Ngakho-ke isisindo esingeqile "sizoshiya" ngokulinganayo, okungafani nokubonakala kwamanothi amaningi, ukukhwabanisa kwesikhumba futhi, okubaluleke kakhulu, umphumela wokuqongelela olandelayo "endaweni yokugcina". Sincoma ukuthi sifunde uhlelo olufushane lwezemfundo ukuthi kulula kangakanani ukususa isisu nokulahlekelwa isisindo ngo-5-7 kg ngesonto elilodwa.

Imithetho yokulula nokulula kwesisindo nge-5, 7 kg ngesonto ngaphandle kokudla okwesabisa, amaqabunga esisu

Ukuzama ukushayela isisindo ngokushesha futhi kalula ngaphandle kokudla okwesabisa, kufanelekile ukushiya imikhiqizo eyingozi kakhulu:

• iziphuzo ezimnandi
• i-pastry evela kufulawa omhlophe
• imayonnaise kanye ne-ketchup
• izinhlanzi ezinamafutha nenyama
• amaqebelengwane, i-ayisikhilimu namaqebelengwane
• ushizi
• ikhofi nokuphuza utshwala
• amafutha okufakelwa
• imikhiqizo eqeda ukuphela - ama-sausages, amasoseji, amadombolo, izimpahla ezikhunjelwe

Ngesikhathi esifanayo, imikhiqizo ethile kufanele ifakwe ekudleni:

• izithelo ezingenakusihlwa kanye nemifino yonyaka
• inyama ephansi namafutha
• amantongomane nezithelo zomisiwe
• wonke okusanhlamvu okusanhlamvu
• amaqanda
• imikhiqizo yobisi ye-nonfat
• amafutha yemifino
• imifino emifino nemifino
• itiye elihlaza

Ukudla phakathi nesonto kufanele kube yi-fractional, okungenani izikhathi ezingu-4-5 ngosuku 200 g ngesikhathi. Akufanele sikhohlwe ngokulinganisela kwamanzi. Ngosuku olufanele ukuphuza okungenani ama-1.5-2 amalitha amanzi okuphuza ahlanzekile. Amayisi, ama-teas kanye nama-knits awabalwa. Ukubalwa kwemvelo yamanzi nsuku zonke kwenziwa ngesilinganiso: 30 ml x 1 kg isisindo. Ngisho nokulula kwesisindo esilula futhi esisheshayo phakathi nesonto, ungenza imikhuba elula ne-cardio-operation.

Indlela yokulahlekelwa isisindo ngesonto ngo-10 kg ngaphandle kokulimaza empilweni: ukubuyekezwa kokudla kanye nemiphumela

Kunezimo lapho ususa ngokushesha amakhilogremu ayishumi futhi ususe isisu ngesonto elilodwa kudingekile. Ngezikhathi ezinjalo, ukukhululwa kubonakala sengathi kunoma yikuphi ukudla okuye kwaqoqwa izibuyekezo zokuqhafaza zabaqashi abanesibindi. Futhi uma izimpikiswano zezizathu ziphelela ngokwemvelo kwesifiso esicacile sokulungisa isibalo, kubalulekile okungenani ngenhloso yokuzikhethela ukudla okudliwayo. Akulula kakhulu ukulahlekelwa isisindo ngesonto elilodwa ngo-10 kg ngaphandle kokulimaza empilweni. Ukuzila ukudla kugcwele ukukhuluphala okulandelayo, ukwenqatshwa kwama-carbohydrates - ukwehla kwamandla, kanye ne-mono-diet - i-gastritis engavamile. Siphakamisa ukuthi ubuyekeze uhlu lwezidlo eziphephile ngokuvumelana nokubuyekezwa kwabathengi, okukuvumela ukuba ulahlekelwe isisindo ngo-5-10 kg phakathi nesonto elilodwa, ngaphandle kokulimaza impilo yomhlaba jikelele.

Izidlo eziphezulu ezingu-5 zokulula kwesisindo ngo-10 kg ngezinsuku ezingu-7 ngaphandle kokulimaza empilweni

• Ukudla okuyi-Buckwheat . Isimiso ukusetshenziswa kwansuku zonke ye-buckwheat ye-steamed yokudla kwasekuseni, isidlo sasemini nesidlo sakusihlwa. Usawoti kanye namafutha ashiyiwe. Isithako esingeziwe yi-kefir ephansi (hhayi ngaphezu kwama-1.5 amalitha ngosuku). Isikhulu esiphezulu esiqinisekisiwe "se-plumb" - 1 kg ngosuku.
• Ukudla kwamaJapane onke . Ukudlula izinsuku ezingu-7. Zonke izingxenye nezidlo zihlelwe yihora negram.
• Ukudla kwe-Kefir . Ngesonto elilodwa kuyadingeka ukuba udle i-kefir ephansi kakhulu yamafutha, imifino eluhlaza, isifuba sezinkukhu. Isimo sokugunyaza yisimiso sokuphuza njalo. Okungenzeka "okuphambene" - 6-10 kg
• Ukudla okusheshayo kwe-Estonian . Izinsuku eziyisikhombisa ungadla isithako esisodwa ngosuku. Lokho kungukuthi: 1 usuku - amaqanda abilisiwe ayisithupha, izinsuku ezimbili - 1 kg we-fat cottage shizi ephansi, izinsuku ezintathu - 300 g we-inkukhu yezinkukhu, izinsuku ezingu-4 - 300 g welayisi abilisiwe; Usuku lwama-5 - 6 amazambane "olufanelwe", izinsuku ezingu-6 - 1 kg lama-apula, izinsuku ezingu-7 - 1.5 amalitha we-kefir. Ukuze ungazitholi isisindo esilawulwe ngaso leso sikhathi, kunconywa ukuthi ushiye ukudla kancane kancane, ungeze ukudla okusha ekudleni.
• Ukudla "Akukho isidlo" sokulula kwesisindo se-5 kg ​​ngesonto . Ukuqeda amakhilogremu angu-3-7 engeziwe, kumele ugweme ukudla okungakapheli izinsuku ezingu-7. Ukudla kokugcina kufanele kwenzeke kungakapheli 18.00.

Ukudla okudakayo "Khipha isisindo ngo-7-10 kg ngesonto!"

Okuyinkimbinkimbi kunazo zonke ukuphika okuphelele kokudla ukuze uthole itiye ekhethekile elenziwe ekhaya. Ukudla okwesabisa "Ukunciphisa isisindo ngo-7-10 kg ngesonto" kuwumzabalazo onzima womuntu omncane. Izinsuku eziyisikhombisa ukulinganisa kwansuku zonke kungukuphuza ubisi kuphela esimweni esishisayo noma esibanda (okungenani okungaphezulu kuka 5-7 izinkomishi ngosuku). Ngokulungiselela kwalo 1 tbsp. amaqabunga etiyi athululelwa e-thermo ehlala njalo ngobisi obunamafutha aphansi futhi afune okungenani amaminithi angu-30. Uma kwenzeka ukuphazanyiswa okuncane emisebenzini yesimiso senhliziyo noma isisu, ukudla okudlulele kufanele kushiywe noma kuthathelwe indawo yokukhetha okuqotho. Isibonelo, i-kefir mono-diet noma "6 petals" complex.

Umphumela wesilinganiso esisheshayo sezinsuku eziyisikhombisa sokulahlekelwa kwesisindo se-10 kg

Ngokuvamile, ukulahlekelwa isisindo esisheshayo kwe-7-10 kg kubangela lutho ngaphandle kokudumazeka. Isizathu salokhu yisimiso sokushisa amafutha emvelo. Into yokuqala "izindawo ezincane" ezinamafutha avulekile - esifubeni nesobuso. Futhi kuphela-izintambo, izinqulu, izandla kanye nesisu. Ngeviki elilodwa, lo mdlalo nje awunaso isikhathi sokulahlekelwa isisindo, kanti umphumela wokugcina uzohluka ngokuphawulekayo kunalindelekile. Usizo ngalolu daba lungasebenzisa futhi lubuthwe izinkimbinkimbi ezindaweni eziyinkinga. Bandisa ukugeleza kwegazi, okusho - ukusheshisa ukushiswa kwamafutha.

Indlela yokulahlekelwa isisindo ngesonto ngaphandle kokudla - uhlu lwama-exercises aphezulu

Isifiso sokulahlekelwa isisindo ngesonto ngaphandle kokudla akuveli ngokwayo. Cishe, ezinsukwini ezingu-7-10 umcimbi ovulekile uhlelwe: umhlangano osalindelwe isikhathi eside, inkampani esebenzayo, umhlangano wabafundi abaqedile noma uhambo oluya ogwini olumayelana nalo. Kuzo zonke izimo, ufuna ukubuka yonke into engu-100. Isifiso esinengqiqo nesiqiniseko. Ngakho-ke, izindlela zokuqaliswa kwayo kufanele futhi zibe nokucabangela futhi zanele. Ngesinye isikhathi, esikhundleni sokudla okungapheli futhi okungaphephile, kungcono ukhethe isethi esisodwa sokuzivocavoca okukhuthaza ukulahlekelwa kwesisindo esiphuthumayo kweviki elilodwa.

Isethi elifushane kodwa eliphumelelayo lokuzivocavoca okusheshayo kweviki eli-1

Kulabo bonke izingxenye zomzimba kubonakala sengathi "zinenkathazo", senze lezi zivivinyo ezilandelayo. Ngokuqinisekile uzokusiza ngokushesha ukuba asuse nje amakhilogremu engeziwe, kodwa futhi avela kumamitha ayizinkulungwane ezizondayo.

1. Susa isisu. Beka izinyawo zakho ebubanzi bezinhlombe zakho, faka izandla zakho ngemuva kwekhanda lakho. Kulungile, uthinta ngokungafani ngakwesobunxele kwesigodlo sangakwesokudla, khona-ke ugobe olungakwesokunxele kwegolo lesokunxele. Buyela esimweni sokuqala uphinde uzame futhi. Yenza izikhathi ezingu-2 izikhathi ezingu-20. Esimweni esivamile, bhonqa amadolo. Beka izandla zakho ngemuva kwekhanda lakho. Uma u-inhalation, gcina umoya wakho uphakamise amahlombe akho kanye namahlombe phansi. Bamba kule ndawo ngamasekhondi angu-5-10. Buyela esimweni sokuqala. Yenza izikhathi ezingu-2 izikhathi ezingu-20.
2. Qinisa iziqhwa namathambo. Hlala emaphethelweni esihlalo, ubambe incwadi phakathi kwamadolo akho. Ngomzamo, cindezela phansi into bese uyithatha imizuzwana engu-30. Phinda izikhathi ezingu-3-4. Beka izinyawo zakho ebubanzi bezinhlombe zakho, izingalo zakho kuya okhalweni. I-squat kancane kancane esitokisini sokucabangela, iqhuma izikhwebu emuva futhi iminyanisa umzimba kancane. Ngaphandle kokudonsa kuze kube sekupheleni, ubambe imizuzwana engu-5. Khulisa kancane kancane endaweni yokuqala. Yenza izikhathi ezingu-2 izikhathi ezingu-20.
3. Susa ivolumu ezandleni nangemuva. Thatha ezandleni zezingqungquthela ezincane. Uma u-inhaling, bhonsa izingalo zakho ezinhlangothini, ku-exhale - ukungabikho. Yenza izikhathi ezingu-2 izikhathi ezingu-25. Yenza ibha ngokugoba noma ngezandla eziqondile. Ukuqinisa imisipha yezingalo, isisu, emuva kanye namathanga. Bamba kule ndawo kungaphansi kweminithi elingu-1. Yenza izindlela ezingu-2-3.

Indlela yokulahlekelwa isisindo ngeviki le-5 noma 10 kg ukukhathazeka okuyinhloko kwamantombazane nabesifazane ngokulindela umcimbi obalulekile. Ngenhlanhla, kunezinqwaba zezindlela zokuzivivinya ezisiza ngokushesha ukuhlanza isisu, izinhlangothi kanye nembongolo ngaphandle kokulimaza impilo. Kodwa ngezinye izikhathi ngaphandle kokudla ekhaya akukwazi ukwenza. Kulokhu, sincoma ukuthi ufunde ngokucophelela imithetho, ugcine izimo futhi unake impendulo yilabo abalahlekelwa isisindo.