Qaphela ekuqeqesheni
Ukuthandwa kwamandla okuqeqesha amandla kunyuke njalo ngonyaka, futhi isibalo sabantu abalimele ngesikhathi samakilasi. Idatha yocwaningo idumaza: inamba enkulu yokulimala (60%) yenzeka uma isebenza ngezinsimbi zamahhala. Ngokuvamile, lokhu kunwetshwa (46%) kanye nokulimala kwezicubu ezithambile (18%). Ngaphambi kokuba uqale ukuqeqesha amandla, thintana nomqeqeshi ukuthuthukisa uhlelo oluphephile kakhulu. Kufanele uthole imfundo ephelele kuma-simulators akhethiwe. Uma ungajabuli ngemiphumela futhi ucabanga ukuthi akukho nqubekela phambili, qala idayari yokuqeqesha.
- Ekupheleni kwesonto ngalinye emva kokudla ngesikhathi sokuqeqesha isisindo, lanisa futhi ulinganise ivolumu yesifuba, izingalo, isinquno kanye nezinqulu. Kodwa kuphela ekupheleni kwesonto! Imiphumela ephakathi ngeke ibonakalise intuthuko futhi ingahle iphoqele amandla akho nesifiso sokuqeqesha.
- Ukwandisa umthwalo wezinhliziyo kumaminithi angu-45 ngosuku. Yenza izikhathi ezinhlanu ngesonto. Qedela "indlela" yokudonsa ngentambo. Hamba imizuzu engu-1.5-2 enokuphumula kwamaminithi amabili. Landela izindlela ezintathu. Izolayisha futhi i-cardiosystem.
- Yenza ukuhlaselwa kanye ne-plie: lezi zivivinyo zizosebenza ngokuphelele ezinqulwini zakho. Uma umthwalo ubonakala unganele, thatha izithundu ezandleni zakho.
- Engeza izenzo ezintsha ohlelweni olujwayelekile. Isibonelo, ukwenza ukuphikisana emshinini, ngesikhathi esisodwa ukuphumula umzimba nomlenze kusuka phansi. Uzosebenza umshini ophezulu nangaphansi ngesikhathi esisodwa.
- Bhala phansi "hhayi" kuphela, kodwa futhi nesizathu sabo. Kungani ungenzanga indlela yokugcina? - Kwakunzima, nganquma ukuyibuyisela ngomunye umsebenzi, kwaba nje ubuvila. Lokhu kuzokusiza ukukhomba amandla akho nobuthakathaka. Uma uhlobo oluthile lokuzivocavoca lungasebenzi, ungabonisana nomqeqeshi eklabhu bese uthatha indawo.
NgoMsombuluko
Yenza i-asanas yeqoqo lezinwele ezincane. Yenza umzimba wama-3-4 ngezindawo zakho zenkinga. Ekuseni ngaphambi kokudla kwasekuseni, yenza u-pranayama, okuzokusiza ukuba uthole isisu esihle, esilukile. Yenza i-cardio ngokusho kohlelo. Yenza iqoqo lokuzivocavoca nge-exertube noma ngokuyinkimbinkimbi ngokugcwele. Engeza i-cardio-load ngokukhuphukela esitezi sakho ngaphandle kwe-elevator noma ngokuhamba ngezinyawo. Ngena ngemvume ku-salon ngenqubo yokulwa ne-cellulite noma wenze i-massage ekhaya: nge-anti-cellulite. Yenza i-asanas yeqoqo lezinwele ezincane. Sebenzisa okungenani imizuzu engu-30 emoyeni ovulekile, ukhetha noma yiluphi uhlobo lomsebenzi, ukuhamba noma ukugijima. Namuhla, vele uhambe okungenani imizuzu engu-45. Uma uzimisele ukuqeqesha ngokujulile, hamba ngesantya esisheshayo, njalo ngemizuzu engu-10 okwenza ama-squats, amaphaphu, ama-push-ups kusukela ebhentshini. Kancipha kancane kancane okuqukethwe kwekhalori kwezitsha. Futhi sishiya konke okweqile ekudleni. Kusukela kumnandi, ungakwazi ukuthenga izithelo kuphela. Futhi okungafani - i-dessert elula ngosuku oluvaliwe.
Ukudla kwasekuseni: i-muesli nobisi. 1/2 indebe yonke-i-muesli okusanhlamvu, 100 ml ubisi. Inkomishi yetiye omnyama ngaphandle noshukela. Ngomshwana we-ntambama : 1 indebe yesaladi lesithelo (1/2 apula noma eliphakathi kwe, ambalwa amajikijolo, 1/2 orange). Ngesidlo: izibophezelo zekhodi nemifino enamanzi. Ifilimu - 120 g, 2 izinkomishi zemifino: 1 utamatisi, 150 g wezinyosi zezintambo, 100 g we-ithanga, 2 tbsp. l. amafutha omnqumo, 1 tsp. amakhambi omisiwe. I-fish roll emakhambi bese ubhaka ku-grill imizuzu engu-10. Beka imifino, usawoti, pepper. Ebusuku: i-yogurt encane yamafutha kuya ku-1,5% - 125 g.
NgoLwesibili
Ukudla kwasekuseni: inkomishi yekhofi nge-fat fat fat kuya kuma-1.5% amafutha. Usuku lokudla: isaladi yamaGreki - 200 g, isinkwa sezinhlamvu - iziqephu ezimbili zamagremu angu-30, isiphuzo se-ntambama: i-smoothies - 250 ml. 1 inkomishi yamajikijolo ahlanganiswe ne-blender ne-ice cubes kanye nommbizi we-yogurt ophansi. Isidlo senkomo: inyama yenkomo igubha no-couscous - 300 g 150 g inyama yenkomo igalelwe ama-cubes bese ihamba ngamanzi amafutha omnqumo, i-curry powder kanye nama-herbs omisiwe. Beka inyama ngaphandle kokuthi ilungele. 50 g we-couscous, uthele amanzi abilayo bese ushiya kuze kufike ukuvuvukala. Ebusuku: i-kefir 1% - 300 ml.
NgoLwesithathu
Ukudla kwasekuseni: i-oatmeal porridge ekwebiseni ubisi ngemifino eyomile - 250 g. Ikhefu lekhofi elinamafutha aphansi-amafutha angu-1.5%. Isinkwa: 1 eliphakathi kwe, 1 ukuphuza i-yogurt encane yamafutha. Isidlo: i-ulethisi nama-oranges obomvu - 200 g. 1 i-orange, ikhasi, uhlukanise zibe tincetu, susa ifilimu. Beka iqabunga, i-orange, inqwaba yembewu yamapomegranate esitsheni. Isizini ngendwangu yamafutha omnqumo kanye nejusi le-orange kanye nezinongo. I-1/2 yenkukhu isifuba sebele. Ngobusuku: ukuphuza yogurt - 300 ml.
NgoLwesine
Ukudla kwasekuseni: 1 isinkwa esinezinhlamvu ezinamafutha aphansi nesibhontshisi, indebe yekhofi ngobisi olunamafutha aphansi, 1 inkomishi yamajikijolo. Usuku lwama-ntambama: izithelo - 300 g. Isidlo: i-turkey sauté nemifino - 300 g. Pepper, anyanisi obomvu, utamatisi owodwa kanye no-1 tsukini ucezu ngam cubes. Esikhathini esijulile sokubhaka, faka imifino kanye ne-turkey eqoshiwe, inkathi nezinongo. Engeza amanzi bese ufakwa kuhhavini imizuzu engu-20. Ebusuku: i-kefir 1% - 300 ml.
NgoLwesihlanu
Ukudla kwasekuseni: i-muesli nobisi - amagremu angu-150, 1/2 indebe ye-muesli, u-100 ml ubisi. Isinkwa: isinkwa sesinkwa se-cereal - amagremu angu-30, amakhethini okusanhlamvu 2% - 50 amagremu, 1 eliphakathi kwe. Isidlo: i-spaghetti primavera - isitshalo seqanda se-250 g 1/2, i-1/2 zucchini ne-1/2 bell pepper. 100 g we-spaghetti al dente. Ebusuku: i-kefir 1% - 300 ml.
NgoMgqibelo
Ukudla kwasekuseni: banana smoothie - 250 ml. Hlanganisa emgodini we-blender we-yogurt ophansi ophethe i-2 tsp. ijusi le-orange, ibhanana eli-1, ama-halve angama-4 wephayinaphu esemathinini, i-2 tsp. ukolweni wegorosi, 1/2 tsp. ikhasi lemon. Isidlo: isaladi ene-grapefruit kanye noshizi - i-200 g. I-Halibut, ebhakawa ngemifino - 150 g, i-herb of herbs fresh: marjoram, parsley, dill. Intambama yokudla: izithelo - 300 g. Ngobusuku: ukuphuza yogurt - 300 ml.
NgeSonto
Ukudla kwasekuseni: i-muesli enobisi obisikiweyo, izithelo - 200 g. Ukudla kwasemini: i-fusilli ne-tuna - 250 g. Pheka i-pasta endaweni ye-dente. Faka epayipi, phezulu - i-tuna ekheniwe (100 g). Isizini ngesipuni samafutha omnqumo. Isidlo sakusihlwa: Inkukhu ye-inkukhu ne-vegetable saute - 300 g. Kusukela enkukhu inyamazane, pheka i-cutlet (120 g). 1 zucchini kanye 1 utshani waseBulgaria pepper ukhiphe amafutha 2-3 imizuzu. Engeza utamatisi oqoshiwe, usawoti. Ngobusuku: ukuphuza yogurt - 300 ml. Funda izindlela ezintsha zokupheka. Lapho upheka, izakhi ezingaphezulu kuka 90% zibhujiswa. Pheka kuhhavini, i-microwave oven noma ujabule indlela yokugoma kwe-gastronomy: i-styre-frai (imikhiqizo isuke iqoshiwe futhi iphekwe ngempepho eshisayo imizuzu embalwa). Funda ukuhlanganisa imikhiqizo. Imikhiqizo eminingi isebenza ngokuvumelana, ikhulisa okuqukethwe kwezakhi eziwusizo futhi ithuthukise ukufana kwazo. Funda ukuhlanganisa ukudla okunezinsimbi ezinevithamini C ecebile: lokhu kuzokwandisa izikhathi eziningi ukumunca kwalesi sici esibalulekile. Zama ukungaphuzi itiye noma ikhofi ngesikhathi sokudla okunensimbi: lezi ziphuzo ziqukethe i-polyphenols ebopha insimbi futhi isuse masinyane emzimbeni. Engeza i-basil ezitsha. Kunezinhlobonhlobo ezingaphezu kuka-50 zalezi zitshalo. Ucebile nge-vitamin C, i-beta-carotene, i-vitamin B6 ne-magnesium. Ihlanganiswe kahle namatamatisi enomhluzi wezinkukhu kanye nesobho se-lentil