I-formula yokulahlekelwa kwesisindo esiphuthumayo yaziwa isikhathi eside: ukudla + imidlalo. Awukwazi ukuthola isibalo sephupho lakho ngemikhawulo kuphela yokudla okunomsoco: kulokhu, uma ulahlekelwa isisindo, uma ushiya, ngeke kuthathe isikhathi eside. Ukuze uhlanganise umphumela owutholile iminyaka eminingi, imithwalo yemidlalo iyadingeka. Ngaphezu kwalokho, kuphela ngosizo lwezemidlalo ongayenza "ukudweba" isithombe esihle kakhulu nesivumelanako samaphupho akho.
Umfundisi wezempilo waseHollywood u-Harley Pasternak wakhe uhlelo oluhlanganisa kokubili izingxenye zokulahlekelwa kwesisindo esinempilo: kuhlelo lwe "Five Factors", ukudla okuhambisanayo "kuvumelaniswa ngokuvumelana nokuzikhandla ngokomzimba. Izithandani ezithokozelayo zokunambitheka kukaMnu. Pasternak zifake isicelo sika-Alicia Case, u-Eva Mendes, uJessica Simpson, uReese Witherspoon kanye nabanye abahlonishwayo abavuma ukuthi lezi zinto ezinhlanu zivumelane kalula endleleni yabo yokuphila futhi zibavumela ukuba bafinyelele imiphumela abangalokothi baphuphe. Ukuze uhlole ukuphumelela kokudla kwe-parsnip empilweni yakho siqu, uzodinga amasonto amahlanu: umdali wekhono uqinisekisa ukuthi ngalesi sikhathi uzoba mncane nge-5-10 kg.
Umzamo omncane - umphumela omkhulu
Lapho uMnu. Pasternak enquma ukwakha uhlelo lwakhe olusha lokulahlekelwa isisindo, wabhekana nobunzima. Kwakudingekile kuphela indlela ephumelelayo nephephile yezempilo, kodwa futhi eyayizohambisana nesimiso esiqinile samafilimu ase-Hollywood ekudleni kuka-Hurley Pasternak izinto ezinhlanu ngaphandle kwezinkinga. Futhi lokhu kusho ukuthi ukudla kufanele kuhlangabezane nemisebenzi elandelayo.
1. Ungabi nzima kakhulu.
2. Izitsha zilungiselelwa kalula futhi ngokushesha. Futhi ngokushesha nje ukudliwa: amakhefu esemini esethi futhi uhambo luhlala lufushane kakhulu. Kuzokuthatha kuze kube sehhafu kwehora.
3. Ukudla okuyisisekelo kwakha imikhiqizo elula futhi efinyeleleka kalula. Futhi ngenkathi isidingo somzimba samavithamini nezakhi zokulandelela sigcwaliswa ngokuphelele.
4. Izitsha eziningi zekhishi azisetshenziselwa ukupheka. Ekuvakatheni ama-trailers, ngokuvamile kuvamile nje i-blender, isitofu esincane kagesi kanye nefriji encane. Ngakho-ke, akudingeki ukuba ugcwale ngokubhaka kuhhavini noma ukuphazamisa ukudla emanzini okugeza.
5. Ubuncane bemingcele - ngaphandle kwalokho ngubani ofuna ukuhlala isikhathi eside ekudleni okunjalo?
U-Harley Pasternak wabhekana nalo msebenzi onzima nje nje! Uhlelo lwe "Five Factors" luhlangabezana nazo zonke izidingo ezingenhla.
"Izinto ezinhlanu"
Indlela yezinhlanu ezincike ezisekelwe ezintweni ezinhlanu futhi yonke imithetho yayo ihlobene nalesi sibalo - ngakho-ke igama elithi "Izinto Eziyisihlanu."
Uhlelo lwamasonto amahlanu - inkambo eyodwa yokudla idlula. U-Harley Pasternak uqinisekisa ukuthi emva kwezinsuku ezingu-35 abalandeli bezindlela bazothola umphumela oqinisekisiwe. Ngaphezu kwalokho, isikhathi esicacile sikuvumela ukuba ugweme umuzwa wokuhlala okungapheli ekudleni, ngenxa yokuthi, indlela, iningi le-dieters "ikhefu". "Okufanelekile, indlela ye-Five Factors iklanyelwe ukuba kancane kancane ibe indlela yakho yokuphila," kusho u-Harley Pasternak.
Ukudla okuyisihlanu ngosuku. UMnu. Pasternak unikeza ukudla ngokudla kancane kancane. Ngokufanayo, izikhathi ezinhlanu ngosuku: kwasekuseni, kwasemini, isidlo sakusihlwa kanye nokudla okuncane okuncane nsuku zonke. Ngesimiso esinjalo, ngeke uhlushwa yizinkinga zendlala, ngaphandle kwalokho, ngeke kube nesicupho sengqondo "Kumelwe ngizibeke ezintweni zonke."
Izitsha eziyisihlanu izithako ngemizuzu emihlanu. Ukudla ngalunye kufanele kufake izingxenye ezinhlanu eziyinhloko: amaprotheni (izinkomo ezinomzimba, izinkukhu, inyama yenogwaja, inhlanzi kanye nezilwane zasolwandle) - kuyadingeka ekwakheni imisipha enamandla okuqina; i-carbohydrate enzima (okusanhlamvu) - ngamandla; i-fiber (imifino kanye nezithelo) - ukuhlanza uhlelo lokugaya nokugcoba umzimba; : amafutha okugaya kalula (amafutha yemifino, isibonelo, umnqumo, ummbila); iziphuzo ngaphandle kokushukela.
Ukudla kufanele kugcinwe ukwelashwa okuncane okushisa. Kungcono ukunikeza imifino emifino ehlanzekile neyenziwe, inyama elula, izithelo kanye okusanhlamvu.
Ukusebenza kwamaminithi angu-25 nsuku zonke. Uchungechunge oluthile lokuqeqesha lusebenza kangcono kunamahora amaningi ama-marathon e-gym yokudliwa kwe-Hurley Pasternak izici ezinhlanu. Ngakho-ke, ku-"Izindlela Ezinhlanu", kuphakanyiswa ukuthi imidlalo inikezwe imizuzu engu-25 ngosuku: imizuzu emihlanu ngokuzivocavoca. Ukuqeqeshwa okubonisa ukusebenzisa indlela ye-Pasternak kufanele kubonakale kanje: imizuzu emihlanu yokulayisha kwe-cardio: ukugijima, ukuhamba ngebhayisikili (ukuvivinya ibhayisikili), intambo yokuqhafaza, ukudansa okudumile; Ukuqeqeshwa kwamandla amaminithi angu-10: ukuguqula ama-biceps, ama-push-ups, ama-squats; Imizuzu engu-115 yokugubha ucingo. Kubalulekile ukhethe ukuzivocavoca ngendlela yokusebenza yonke imisipha yomshini: phezulu (ukuphakamisa umzimba), ephansi (ukuphakamisa imilenze) noku-oblique (ukuphikisana); Imizuzu emihlanu yokugijima.
Izinsuku ezinhlanu zokuphumula amasonto amahlanu. Ingxenye emnandi kunazo zonke "Ezinhlanu Izinto" ... izinsuku ezinhlanu zokuphumula emavikini amahlanu! Kanye ngesonto, ngokwesibonelo, ngeSonto, ungathatha ikhefu ekudleni - izidingo ezinjalo zidingekile ukuze ungavumeli imizwa yecala nokuzihawukela ukuthi ingene ekuzileni kwakho. I-Pasternak ithi ngalolu suku ungakwazi ukuya egcwele "ikhefu lokugaya": kukhona amaFries, ama-hamburgers, amaswidi, i-popcorn, i-ayisikhilimu. Kodwa-ke, abahlengikazi abaningi bakholelwa ukuthi ukudla okunjalo "kuguqulwa" - lokhu kucindezeleka kakhulu emzimbeni. Ngakho-ke, okunye okunye okunengqondo kunalokho okuncane (!) Liberties "ngosuku lokuphumula ekudleni". Vumela namhlanje ukuthi udle ucezu lwezintandokazi zakho ozithandayo kakhulu - lokhu kuphela kufanele kube umkhiqizo wekhwalithi. Isibonelo, ucezu lweshizi ngesikhunta, isangweji ne caviar noma ikhekhe elikhanyayo.
Ukuphatha okunempilo kuphela!
Encwadini ka-Harley Pasternak ethi The Fitness Program Five Factors, izindlela zokupheka eziningi zichazwe ngemikhiqizo egunyaziwe. Kodwa-ke, umbhali uqinisekisa ukuthi wonke umuntu angazama ukwenza ukunambitheka kwakhe, okubaluleke kakhulu - ukucabangela imithetho eyisisekelo (izingxenye ezinhlanu kokudla ngayinye nendlela yokupheka enempilo: ukucima, ukubilisa). Imenyu cishe yosuku ingabonakala kanje.
Ukudla kwasekuseni . Fritata utamatisi, indebe yetiyi eluhlaza noma ikhofi evulekile.
Okokuqala ukudlala. Isaladi lesithelo elikhanyayo (i-apula, i-kiwi, i-orange), itiye.
Ukudla . I-Risotto ngamakhowe (bheka iresiphi), isaladi yemifino emifino emisha, igqoke ngamafutha omnqumo, i-apula, itiye.
Isiphuzo sesibili. Ucezu lwamafutha aluhlaza okwesibhakabhaka nesinkwa se-rye noma ucezu olubilisiwe lwe-turkey (inkukhu), itiye le-herbal.
Dinner . Iphunga lesitshalo (i-steamed) kanye nesaladi yemifino (utamatisi, ikhukhamba, i-bell pepper, amakhambi ahlanzekile).
U-Fritata onamatamatisi
Izingxenye eziyisibopho - usawoti, pepper, amafutha omnqumo (ukucheka).
Encwadini ethi Harley Pasternak "Fitness Uhlelo" 5 izici "imininingwane yonke imigomo yendlela yokuguqula. Futhi lapha uzothola izindlela zokupheka nezitsha ezilinganisiwe, izincazelo zemidlalo yokuqeqeshwa komzimba wamaminithi angu-25.