Indlela ukunciphisa umzimba ngezinyanga ezingu-2? Kungenzeka ukuba ulahlekelwe isisindo izinyanga 2

Mhlawumbe, ngoba noma ubani hhayi intando imfihlo ukuthi balahle Kilos esengeziwe ingasheshi. Zonke izindlela esengeziwe kungukuthi kwabasiza ngesizathu esilula ukuthi isisindo emuva ngisho ngokushesha kunokuba amaqabunga. Noma kunjalo, ezinsukwini ezingu-60 - lokhu inkathi ngokwanele eside ukuze kakhulu ukulungisa ezakheke ngayo. Sizoqala ukusihambisa kafushane besibonisa indlela ulahlekelwe isisindo izinyanga 2.

Nasi theory

isisindo wethu umphumela izinqubo eziyinkimbinkimbi kwamakhemikhali okwenzeka ngaphakathi emzimbeni, kodwa kuyehla kube yiqiniso. Uma ubungako bamandla ugxile idlula ukusetshenziswa yayo, okusele kuhlehliswa reserve ezinganeni, ngokuvamile phezu esiswini namathanga. Kukhona amacala umzimba, izinkinga hormone, kodwa ngisho nezifo ezifana ezitolo amafutha kungukuthi othathwe emoyeni. Ngakho, isivele kungenzeka ukuphendula umbuzo indlela ulahlekelwe isisindo izinyanga 2: kubalulekile kuqala kuzo zonke ukudla kancane, futhi ukulahlekelwa isisindo ijulile, ukuhambisa ngaphezulu.

Kuthiwani uma wonke okwazanywa zehlulekile

Qoqa intando e isibhakela, uhlanganyela emhlabeni izithombe ndlu kungabonakala ngokucacile zonke kakhulu, futhi ukunquma ukuthi isimo abasoze bashintsha uma siqhubeka siphila esikhathini isigqi esisodwa. Uma kukhona izinsolo ukwehluleka hormone (isisindo wacosha ngokushesha okukhulu), kumele kuqala zihlolwe futhi ziphathwe i endocrinology. Kubo bonke abantu, unenkinga nge isisindo okweqile, iphesenti labo babe kwezinso sina hormone, ezincane kakhulu, kodwa empeleni ulahlekelwe isisindo kungaba umuntu enempilo izinyanga 2, ngakho qiniseka ukuthi uvakashele umtholampilo.

ingxenye kwenqondo

Hhayi lutho eYurophu Yiqiniso neminye iqala ukuvakashelwa kudokotela wengqondo ngiyofuna umndeni. Isimo sengqondo kwangaphakathi kanye nogqozi kubaluleke kakhulu, ngoba imisindo emifushane "ukuncipha ngokushesha" ngokuvamile kancane kancane ababhubhayo, ngoba umzimba akucaci yini ukuthi kungani kudingeka ahlukane amasheya.

Lapha kufanele kushiwo ukuthi ukudla banal nokunganaki (zingenzi lutho olunyakazisa ezanele ngokomzimba) ngokuvamile ngaphansi izimpande kabi ngokwengqondo: ukucindezeleka, ukuhamba imizwelo eyakhayo. umuzwa ezinganeni sokuphepha umzimba liyakwazi Kusachutjekwa fat ungqimba. Ngakho-ke, uma amakhilogremu wayengafuni ukuhamba, kukhona okuncane kakhulu: "Ngifuna ukunciphisa umzimba e izinyanga 2", kufanele siqonde kuqala ukuthi avele izizathu okwamvumela isisindo okweqile.

Dweba uhlelo izinyanga 2

Siqala yokuhlela. Ungakhohlwa ukuthi umphumela kufanele kube real futhi ephephile ezempilo.
Kancane kancane kokushiya amakhilogremu abonisa ukulinganisela phakathi ukusetshenziswa kanye ukusetshenziswa of kilojoule, ngakho ukuzinza lokugayeka kokudla. Odokotela bathi 0.5-1 kg ngeliviki - Luhle. Kufanele kuqashelwe ukuthi uma isisindo esengeziwe wena-ke noma yiziphi izenzo okwalandela ngaphakathi kwesisindo kuzoholela ekulahlekeni enkulu kakhulu esingaba amakhilogremu. Kuphela esondela isisindo evamile kakhulu ukubambezela ukwehla yayo.

Zibekele umgomo - ukulahlekelwa 4 khilogremu ngenyanga. Ngesisekelo inkinga, indlela ulahlekelwe isisindo izinyanga 2, umphumela wokugcina lolu hlelo luyoba azisizi 8 kg. Umxhwele, kwesokudla? Kodwa lokhu akulona umkhawulo. Ngakho njalo ngesonto kufanele ngithi goodbye kuya eyodwa kilogram, kungasiko. Yiziphi Uzimisele ukwenzani? I akhokhe umzimba wakho ngoba lokho uzoqala ukucubungula amanoni ndwa kangaka?

Abashisekela kuyinto umeluleki ezimbi lapha. Zonke ziqinisekiso onesizotha ungalokothi udle emva eziyisithupha futhi akazange sibheke amaswidi ziphuliwe. Ngakho-ke, izimo kumelwe babe abacabangelayo. Qala nemikhawulo encane, sihlehlela esikhundleni amaswidi, imifino uhlobise esikhundleni pasta. Khansela noma ukunciphisa isinkwa sakhe servings kabili. Ixhunyiwe umzimba okufanayo, ezinhlanu Hlala-ups namuhla, kusasa, 7, 10, plus i-pair yama -push-ups ngesonto.

Kungani lelisu? Wena musa ukuhlala ukudla, futhi akhe kabusha ukuphila, imicabango kanye nobuhlobo ngokudla, kuyinqubo eside. Ukuze hhayi ukulahlekelwa isimo, qiniseka ukumaka imiphumela. Kube ukwehla e amakhilogremu ekupheleni kwesonto? Excellent, ungakwazi ukukhokhela dessert encane njengoba umvuzo. Isisindo ayiguquki? Buketa amamenyu zabo, ngakho kusekhona akhuphe nofana kuhlanganiswe yinye esikhundleni.

Thina bangena esivumelwaneni

Qiniseka ukuklama ke ngokubhala. Umgomo wakho oyinhloko, inkinga ngeviki noma zonke ngisho usuku kufanele ngesineke. Kulokho wena uzimisele ukuyekela (ngisho izinguquko ezincane, njenge ukuyeka unezela ushukela noma ukhilimu e itiye, anganika imiphumela emihle izinyanga ezimbili), futhi yini umzimba bazocula.

umphumela ngamunye kumele kuqashelwe, nokho ukulungisa imiphumela enesisindo yokulinganisa ivolumu umzimba nge tape. Yakha isimiso ukuzwakala. Thuthukisa futhi uhlelo yamaholo (ngesimo awukudla noma ukuthenga emnandi) kanye nezinhlawulo, isibonelo, i-kokuqina kancane Ukudla noma umsebenzi owengeziwe ngeviki elizayo.

Qiniseka ukugcina incwadi yezenzakalo, okuyinto uyaphawula zonke kudliwa ngosuku. Lokhu kuzosiza ukuphendula umbuzo wakho: "Kungani isisindo lapho Ngidla lutho?" Uma ufuna ulahlekelwe isisindo 2 amaviki, ungakwazi ukulandela indlela efanayo, okukhulu kuphela, susa onke amanoni, amnandi futhi ethosiwe, kuphela imifino, okusanhlamvu iphilile ezinye izithelo. Ungakhohlwa-ke kancane kancane ukuthuthela umbuso ziphathwa ngesandla esithambile.

Ukudla, noma Yini okufanele badle ukunciphisa umzimba

Uma ungathandi ukuthi ubeke umkhawulo ngokwami, kuyokusiza ifomula 1 + 4, okungukuthi, nawe ungadla ukudla oyikhonzile, kodwa spoon ngamunye, babeka ipuleti, kumele kulekelelwa ezine okufanayo isaladi izingxenye iyiphi imifino, uwoyela nezinye izithasiselo. Ngakho, ucezu lasagna nge nezinkezo oqoshiwe iklabishi 8 limelela ingxenye ephoqelela ngosayizi. Amaswidi ingasetshenziswa ngendlela efanayo, engeza meringue izithelo ahlabayo futhi uthole dessert omkhulu.

Yini okufanele ibe ngempela, ngakho-ke sika usawoti, ukudla okulungiselelwe, inyama, ayi, amakhekhe ukhilimu amakhekhe. Yelula isifuba endlini inkukhu, ukhulisa khona ngesipuni iphalishi futhi ingxenye kahle imifino, ngeke nje kuphela ulahlekelwe isisindo, kodwa futhi ulethe izinzuzo emzimbeni. izithelo ezomisiwe namakhiwane kuzosiza ukwenza ngaphandle confectionery. Uma kakhulu badonsekela amnandi, ukuthenga uswidi, candy noma marshmallow ngaphandle ushokoledi. Hlela "ngokuzila ukudla usuku", kuphela itiye marmalade. Ngokuqinisekile ekuseni ufuna wokudla, kunokuba amaswidi.

Amathiphu ambalwa:

• Qala usuku nge iphalishi. Lokhu kuyokunika amandla amaningi isikhathi eside umuzwa satiety futhi inani elikhulu izakhamzimba.
• Lahla amanoni amnandi lonke isikhathi of kwesisindo, futhi ningakudli lokhu kudla izikhathi ezingaphezu kuka-2 ngesonto.
• Gwema imayonnaise isoso.
• Yidla sinkhwa ngofulawa kakolweni kuphela ekuseni.
• Gwema utshwala, ikhofi kanye black itiye eliluhlaza, esikhundleni ushukela.
• Yidla ukudla okungenani kathathu ngosuku in izingxenye ezincane. Ungadla kungaba kuqukathe shizi ephansi fat cottage shizi, izithelo kanye nemifino.
• Phuza amanzi amaningi, okungenani 2 amalitha ngosuku.

omama abaningi obakhathalelayo umbuzo kanjani ukuba ulahlekelwe isisindo emva kokubeletha 2, ngoba sibalo ngokuvamile zingaphumi ngokushesha kangaka. Zonke lezi zincomo bangase bazibone futhi ngesikhathi ibele ngoba akuyona isiteleka sokuduba ukudla, namandla nokwenza.

umsebenzi ngokomzimba

Akukhona mayelana nendlela yokwakha kwemisipha, udinga uyaziveza futhi ukusheshisa umzimba. Musa ngokushesha sifinyelele ejimini ngosuku lokuqala. Iphika, isiyezi kanye ubuhlungu wonke umzimba ngosuku olulandelayo isikhathi eside uthando Repulse ngoba lo mdlalo. Yenza Nyakazisa ezimbalwa futhi squats ukuthi yashiya umuzwa emnandi.
Ngosuku olulandelayo, kancane, ukwandisa inani ukuzilolonga kanye ehlukahlukene ngawo nabanye. Indlela ephumelela kakhulu ngoba kwesisindo kukhona umzimba elandelayo:

• Hoop (noma zhimflekstor hulahup) - nsuku zonke, imizuzu 10-15 ngosuku.
• Side egoba, 50-100 indlela ngayinye.
• Bonisa ngezinyawo, senhliziyo, lunges futhi squats (izikhathi ezingu-50).

Ukukhuluma mayelana nendlela ukunciphisa umzimba ku izinyanga 2, ingasaphathwa kusizakale ukuqeqeshwa. Acitse sikhatsi lesingemaminithi la-20 nje ngosuku, uzoba ngokushesha ngimangaliswe postroynevshemu yakhe ngalé.

neminye eziphuthumayo

Ukuze yehlise umzimba ngokushesha futhi kungenzeka, kodwa ukulahlekelwa isisindo kuzokwenzeka izinsuku 2 hhayi ngezithukuthuku izicubu adipose, futhi ngokususa ketshezi. Ukuze wenze lokhu, khona ukudla okuthandwayo eziningi ezahlukene yilezi:

• lamanzi esiphethu kuphela.
• Amanzi kanye amawolintshi.
• Ephansi fat yogurt bran.

Konke mono nendlala iziteleka elimazayo, induku yabo eside akukwazi, kodwa uma ngempela kudingeka ngokushesha ukunciphisa okhalweni, zama ukuphuza 3-4 kuphela izinkomishi yogurt ngosuku, le modi akuyona efiselekayo athobele izinsuku ezingaphezu kwezingu-2. Ungakhohlwa ukuba baphuze amanzi.

iziphetho isifinyezo

isimo sengqondo esihle, ukudla okunempilo futhi umsebenzi ngokomzimba liyadingeka ukunikeza imiphumela yayo. Kwaphela izinyanga ezimbili ngesikhathi okusindisa mode, ungakwazi aphonse azungeze 8-10 kg, futhi okubaluleke kakhulu, abazi ibuye ibuye, ngoba phakathi nalesi sikhathi kabusha Umbono wakho inqubo yokudla. Manje ngoba sewuyazi ukuthi indlela ukunciphisa umzimba. 2 amaminithi futhi ngaphandle umzamo ngeke aphumelele, kodwa umphumela kuwufanele ukuqala namuhla.