Indlela yezimboni, noma Indlela yokulahlekelwa isisindo ngama-20 kg emavikini amathathu
Njengoba ukudla kwabacwaningi bezinto "20 kg izinsuku ezingu-20" kunzima kakhulu futhi akufani nokuhlukahluka nokuhlukumeza, kunconywa ukuba uthintane nodokotela ngaphambi kokuqala bese uqala inqubo yokulahlekelwa isisindo kuphela uma kungekho ukuphikisana. Labo abanezifo ezinzima ezingapheli noma izinkinga ezisemathunjini, kungcono ukukhetha olunye uhlelo ngokushesha.
Ukusekela umzimba ngethoni kuyo yonke inkambo, udinga ukudla isisindo esinezinto ezicebile-amaminerali futhi ungaphuzi ukuphuza okungenani amalitha ayisithupha nengxenye yamanzi ahlungiwe noma aphethwe nsuku zonke. Ngaphezu kwalokho, ukudla kudinga ukunamathela ngokuqinile kwimenyu evunyelwe kanye nokwenqatshwa okuphelele kwezinkathi ezinomsoco, ushukela, usawoti, utshwala kanye nokudla okunekhono eliphezulu. Ukuzizwa kanzima kwendlala, okusemandleni evikini lokuqala, kuvunyelwe ukucima ingilazi encikile (engaphezu kuka-1.5%) ye-kefir.
Ukucindezeleka ngokomzimba phakathi nesikhathi sokudla kumuntu kuvunyelwe. Kuzodingeka basebenzise kuphela emva kokuphela kwenkambo ukuze kuqiniswe isikhumba nezwi kubo bonke imisipha. Uma isimo sezempilo siphumelele ngokuzumayo, futhi umzimba uzizwa ungakhululekile, unganciphisa lolu hlelo ngezinsuku ezingu-10 noma ululahle ngokuphelele.
Ukudla kwama-cosmonauts: imenyu yosuku
Njengoba ukulahlekelwa yi-20 kg kunzima kakhulu kunokuthola lesi sisindo, lungela imingcele emikhulu ekudleni. Kuyafana futhi kudingeke ukuba udle kancane kakhulu izinsuku ezingu-20.
- Ukuze uthole ukudla kwasekuseni, ungadla iqanda elilodwa elibilisiwe noma elibiziwe ngaphandle kwamaqanda futhi uphuze ingilazi ejwayelekile (200 ml) yamafutha ephansi noma ikhofi emnyama yamandla angaphakathi ngaphandle kokushukela, ubumnandi bokudla noma ubisi.
- Ingxenye yesidlo sinama-0.5 amalitha omhluzi ongekho umhluzi, 250-300 g we-inkulet ephekiwe kanye ne-200 ml ye-kefir (ivunyelwe ukufaka indebe yekhofi elimnyama elingenasiphuzo ngaphandle kobisi noma itiye elihlaza).
- Ukuze uthole isiphuzo, unalo ingilazi ye-kefir noma i-200 ml ikhofi esithambile.
- Usuku luphela nge-dinner elula ye-200 g ye-cottage cheese engenawo amafutha angenasiphuzo (okungcono ekhaya, hhayi ukuthenga) kanye no-200 ml we-kefir ka-1.5%.
Ukuthi isisindo asizange sibuyele, kuyadingeka ukuba ushiye kancane kancane futhi kancane kancane kusuka ekudleni isikhala "20 kg ezinsukwini ezingu-20". Ukubuyekeza abantu abambalwa bathi kuqala kwimenyu oyidingayo ngokucophelela futhi ngobuncane kakhulu kunezinhlobo ezinamafutha aphansi ezinhlanzi nenyama, bese kuthi imikhiqizo equkethe i-fiber. Inqubo kufanele ilule okungenani ngesonto, futhi ibe ngcono izinsuku ezingu-10. Okuthosiwe, okumnandi nokubhema kufanele kugwenywe okungenani amasonto amabili ngemuva kokuphela kwenkambo.
Ngenxa yokweqisa okukhulu kwalolu hlelo, izondlo zokudla zincoma ukuthi zisebenzise kuphela (!) Eziphuthumayo futhi ezingapheli kaningi ngaphezu konyaka. Kuqinisekisiwe ukukusiza ukuthi ulahlekelwe isisindo ngokushesha ngo-20 kg, noma kunjalo, ukusetshenziswa kabi kwekhono kungabangela ukulimala okukhulu empilweni.
Imenyu yabesifazane yokumisa amafutha funda lapha .
Ukuzivocavoca ukulungisa umjikelezo womzimba ngemuva kokulahlekelwa kwesisindo ngokushesha
Abesifazane abaningi, ngemuva kokufunda ukuthi banganciphisa kanjani isisindo ngama-20 kg ezinsukwini ezingu-20 ngosizo lokudla kwabadlali, baqale uhlelo bese befeze imiphumela ebalulekile. Kodwa ekupheleni kwenkambo, njengomthetho, enye inkinga iphakama: isikhumba siyaba yi-flabby futhi sixhomeke kabi ezindaweni eziyinkinga. Ukuze ubuyeke isibalo sokukhanga, akudingi ukuya ejimini noma ukuqasha umqeqeshi womzimba wakhe. Kwanele ukwenza isakhiwo esiyinkimbinkimbi semizimba elula nsuku zonke futhi phakathi nenyanga konke kuyobuyela emuva evamile.
Ukufudumala ngaphambi kokuqeqesha
Indlela yokuqinisa imisipha yamathumbu nesisu
Siqinisa imisipha yomshini
Ukuzivocavoca 5 okuphumelelayo kwemilenze emincane
Incazelo yokuzivocavoca
- Siqala isifundo nge-easy-up elula. Qaphela ukugijima esizeni ukuze uthole imizuzu engu-2-3. Ukudonsa ngezindlela ezahlukene ngezikhathi ezingu-15. Ukuhamba phambili - izikhathi ezingu-15, kwesokudla / kwesobunxele - izikhathi ezingu-15. UMakhi welula izandla zakhe phambi kwakhe - izikhathi ezingu-30 kuphela.
- Senza isisu siqine futhi siphathe. Ukulala emhlane wakho, ukuguqa ngamadolo akho, ufake izandla zakho ngemuva kwekhanda lakho. Phakamisa ingxenye engenhla yomzimba, uzama ukudonsa eduze ngangokunokwenzeka emadolweni. Senza amaqoqo angu-4 wezinkampani ezingu-8-10 ngekhefu eli-2 lokuphumula.
- Siphakamisa imisipha ye-oblique emisipha nasenyameni. Silala phansi bese siguqa ngamadolo. Amandla anamathele ekhanda. Kusukela kuleso sikhundla, vusa umzimba bese welula uhlangothi olufanele emadolweni asekhohlo. Sibuyela esimweni sokuqala bese sishintsha isandla. Senza izindlela ezingu-3 kusuka izikhathi ezingu-10-15 ngekhefu lesigamu esingu-2.
- Ukulala phansi, uphakamise imilenze eqondile phezulu, ubambe imizuzwana engu-2-3, uzwe ukucindezeleka kwemisipha bese uyanciphisa kancane kancane. Lokhu kuvivinya kukuvumela ukuba ulayishe ngokugcwele ingxenye engezansi yomzimba bese uqinisa imisipha yokugwedla yamasosha kanye nesisu.
- Kanjani ngokushesha futhi ngempumelelo ukunikeza ukuqina emilenzeni nasemathangeni? Yiqiniso, ingabe i-mahi isuka esimweni sokuma. Ngesandla esisodwa, sincike etafuleni noma ngemuva kwesihlalo esiphakeme esiqinile. Sigcina umzimba uqonde kakhulu, ungaguquki futhi ungaqhubeki phambili. Phakamisa umlenze wesokudla kuqala ohlangothini, bese phambi kwakho phezulu ngangokunokwenzeka. Ngakho phinda izikhathi ezingu-25-30, bese wenza konke okufanayo ngonyawo lwesokunxele. Sigcwalisa umthwalo emaphethelweni aphansi nemilenze yemilenze. Senza izikhathi ezingu-25-30.
Indlela yokususa amafutha kusuka esiswini bese uphakamisa umshini, funda lapha.
Indlela yokwenza imbongolo ihle futhi ihlakaniphe, funda lapha .
Shesha kancane, noma Indlela yokulahlekelwa isisindo ngo-20 kg ezinyangeni ezingu-2 ngaphandle kokulimaza empilweni
Odokotela abathintekayo ekwakhiweni kwezinhlelo zokudla, baphikisa ukuthi kunengqondo futhi kunelungelo lokulahlekelwa isisindo kancane kancane kancane kancane. Lokhu kunciphisa umthwalo emzimbeni, kukuvumela ukuba ugweme ukukhubeka komzimba futhi ungabangeli ukukhukhula kwesikhumba. Enye yezinhlelo ezithandwa kakhulu, ezisiza ukuqeda ama-kilogram azondwayo, yiyona ndlela ye-Montignac. Awukwazi ukubizwa ngokuthi ukudla ngomqondo ovamile wezwi. Kunalokho, iqoqo lezincomo ezisiza ekuhlakanipheni ukhethe imenyu ekhuthaza ukujwayelekile kwemetabolism. Ungakwazi kanjani ukulahlekelwa isisindo ngamakhilogremu angu-20 ngale ndlela, uyazibuza. UDkt. Michel Montignac uthi konke kuzokwenzeka ngokuzenzekelayo futhi, okubaluleke kakhulu, umphumela uzobekwa isikhathi eside.
Izimiso eziyisisekelo zenqubo ye-Montignac
- Lolu hlelo luhlukaniswe ngokomzimba ngezigaba ezimbili ezilinganayo. Okokuqala kuhloswe ukunciphisa isisindo futhi kusekelwe ekuncipheni okubukhali ekudleni kwama-carbohydrate. Ngalendlela yokudla, izinga lokushukela egazini alikhuphuki kanti amafutha angeziwe awanqwabelani, futhi izidakamizwa ezitholakalayo ziyashisa kancane kancane, zinike umzimba amandla okudingekayo ukuze kusetshenziswe kahle. Phakathi nesigaba sesibili, umphumela uhlanganisiwe futhi inani lama-carbohydrate kwimenyu livunyelwe ukwanda kancane.
- Imayonnaise, ama-sauci abhakabhaka, isinaphi, i-ketchup kanye nezikhathi ezivuthwayo ezikhuthaza ukudla, kodwa abanalo ukondleka, azikhishwe ngokuphelele ekudleni.
- Ukusetshenziswa kweshukela kuncishisiwe kuncane kokubili ngendlela ehlanzekile, futhi ekubunjweni kwanoma yimiphi imikhiqizo.
- Kudingeka isinkwa sendabuko bendabuko ukwenqaba ukwenzela u-rye kusuka kufulawa obunzima ne-bran. Ukuvuna nokubhaka nakho kuvunyelwe.
- Imifino eline-starchy ayinakudliwa nhlobo noma yenza ngokungajwayelekile kakhulu.
- Ukuphuza utshwala kuyisimo. Esikhundleni setiyi nekhofi, ama-juice esithelo asanda kufakwa aphakanyiswa ngaphandle kokushukela.
- Uma amafutha kanye nama-carbohydrate adliwe ngesikhathi esisodwa (ngesikhathi esidlweni esisodwa), kubalulekile ukubalinganisa ngengxenye enhle yefiber, isibonelo, isaladi yemifino.
- Kubaluleke kakhulu ukugcina kahle ukubusa kwezinsuku ezintathu ngosuku bese uzama ukungadli emva kuka-18.00.
- Ukuze uthole ukudla kwasekuseni, sidle izithelo kuphela. Zinamavithamini amaningi emvelo nemifino yemifino yemvelo. Ngaphezu kwalokho, zigajwe ingxenye yesine yehora futhi zifaka isandla ekuthuthukiseni amathumbu.
- Imfuneko ephoqelekile ukuphuza okungenani amalitha amabili amanzi ahlungiwe noma aphethwe ngosuku.
Ukubuyekezwa kwangempela nezithombe ezincane nge-20 kg
U-Kristina waseKemerova uyabhala: "Ngemva kokuzalwa kwengane yesithathu, isisindo sami sasingamakhilogremu angu-76 ubude obuyizingalo eziyi-164 cm. Ngangibukeka esibukweni futhi ngithukuthele kakhulu. Indlela yokulahlekelwa isisindo uma ungenayo isikhathi sokusebenzisa imishini noma ukuqina? Ngithole iresiphi ye-Montignac. Ngabukeza ukudla kwami ngokuvumelana nemithetho yayo. Ekuqaleni kwakunzima ngaphandle kwamaswidi futhi ngisetshenziswe kakhulu isikhathi eside, kodwa ekugcineni ngangijwayele. Manje isisindo sami sishintsha cishe ngo-54-55 kg, kodwa into eyinhloko ukuthi ubukhulu obudala abubuyanga. Yebo, akuzange kwenzeke ngokushesha kakhulu, kodwa kimi, umphumela usobala. "
Ukhule kancane emva kwezinhlobo noma ukukhwela izinyanga ezimbili ku-20 kg
U-Inna waseMinsk uthi uhlelo lwe-Montignac aluyona indlela yokudla, kodwa indlela yokuphila. Ngokwesikhumbuzo, le ntombazane yakwazi ukunciphisa isisindo sayo kusuka ku-86 kuya ku-68 kg ezinyangeni ezimbili. Inzuzo enkulu yalolu mbono, ngokombono wakhe, ukungabikho kwendlala kulo lonke lolu hlelo futhi kutholakala umphumela ohlala njalo, noma ube mfushane.
Kwaphela izinyanga ezimbili ngilahlile u-20 kg wesisindo esiningi
Futhi uzoba nesithakazelo kuzihloko:
Indlela yokulahlekelwa isisindo nge-5 kg