Ukuphonsa 2 kg emavikini amabili: ukubuyekezwa ngezindlela ezahlukene

Iningi lamantombazane nabesifazane abazama ukuthola isibalo esihle, zama ukulahlekelwa isisindo ngokushesha futhi ngokushesha ngokuyishumi kuya kwayishumi nanhlanu kilogram. Esikhathini kukhona ezinye izindlela: kusukela ekulaleni okuphelele kuya emingcele emikhulu ngesikhathi kanye nomthamo wesidlo ngasinye. Ngempela, ezinye izindlela "ezedlulele" zikuvumela ukuba ususe isisindo esiningi ngokweqile - akunjalo ukuthi yilowo nalowo wesifazane uphupha ngani? Ngeshwa, ukulahlekelwa kwesisindo esisheshayo ngaso sonke isikhathi kusho inselelo enamandla empilweni. With izibonelo ezibonisa ukusetshenziswa kokubili izindlela eziyingozi nezisebenzayo zokulahlekelwa isisindo emzimbeni zingatholakala kwiWebhu. Mhlawumbe qala ngezinqubo ezinonya.

Imithi

E-intanethi ungakhubeka ngemibono engavamile. Amantombazane amaningi ukuze athole umzimba omuhle alungele ukusika lo mzimba kanye nemithi. Asikhulumi ngezithako ezikhethekile zokudla eziphilayo ezenzelwe ukunciphisa umzimba, kodwa ngemithi yangempela. Amathebulethi asetshenziselwa ukwelashwa kwesifo sikashukela athandwa kakhulu.

Amantombazane anjalo awanesithakazelo sokulahlekelwa u-2 kg emavikini amabili. Kulezi zinsuku ezingu-14 zidinga ukuqeda okungenani ama-kilogram ayishumi. Abesabi imiphumela emibi. I-logic isebenza cishe kanje: uma iziguli ezine-sikashukela zenza izinga lokukhiqizwa kwe-insulin ngemithi (iSioufor, njll), ungakwazi kalula ukwandisa umzimba wakho, ngisho noma ukulahlekelwa isisindo akukaze kusongele isifo sikashukela. Okubi kakhulu ukuthi odokotela abathile banikeze le mithi, bephikisana nokukhetha kanjalo: uma ungafuni ukulahlekelwa u-2 kg emavikini amabili, futhi uzolahlekelwa isisindo ngamakhilogremu angu-20 ngaphandle kokulimaza empilweni, awukwazi ukwenza ngaphandle kwemithi ekhethekile. Futhi amantombazane angenangqondo, empeleni, aqala ukubhebhezela amaphilisi okugwinya. Kulula kakhulu kunokuthuthela ukudla okulungile bese uqala ukudlala ezemidlalo. Amathebulethi ngalokhu kunzima kunanoma yikuphi ukudla. Imiphumela eyingozi kuphela yalesi silahleko isisindo sína: uma uphula ukukhiqizwa okujwayelekile kwe-insulini, ungathola isifo sikashukela sangempela. Ungaphazamisi ukusebenza komzimba komzimba ngaphandle kwesizathu esihle.

Ukuzila ukudla

Ngokungangabazeki, ukudla okunomsoco , okuhloswe ukuqeda isidingo sokuhlukaniswa nokufaniswa kwezakhi (kanye nezidakamizwa), kuphela izinzuzo. Ngosuku lokuqala umzimba ulahla izinhlayiya kanye nama-"blockages" - ngakho-ke iphunga elimnandi lomzimba, lapho iziguli zikhononda ngendlala. Amagama abalulekile: "ukwelashwa" kanye "neziguli". Ukuzila ukudla akuhloselwe ukuqeda amafutha amaningi.

Ukudla

Le nto ingabhekwa ngesikhathi esifanayo neyaphambilini. Imininingwane ejwayelekile iyimingcele ebukhali ekusetshenzisweni kokudla.

Ukudla kwasungula inani elimangalisayo, futhi amantombazane ambalwa azama okungenani amabili noma amathathu kubo. Abanye bakuvumela ukuthi uphonse u-2 kg emavikini amabili, abanye bathembisa ukuthi le minus izoshiya okungenani 10 kg ngenyanga. Ngokwemvelo, uhlelo oluthandwayo "-60", olwakhiwa u-Ekaterina Mirimanova uqobo lwakhe, lungathunyelwa ekudleni. Eqiniseka ukuthi ubonakala sengathi usebenza kahle esibonelweni sakhe, uMirimanova waqala ukushicilela izihloko nezincwadi mayelana nesistimu, enikezela wonke umuntu ukuba alandele imithetho eyakhiwe nguye futhi ngokushesha futhi "engenabuhlungu" alahlekelwe isisindo. Kungakhathaliseki ukuthi indlela yokudla okunjalo ibizwa kanjani, isisekelo sayo asishintshi: kuyinto yokudla, futhi isekelwe kokuqukethwe kwekhalori yemikhiqizo ehlukahlukene. Ngokusemthethweni, uma udinga ukuphonsa u-2 kg emavikini amabili, impendulo ohlelweni "-60" lingasiza ekunqumeni isu.

Kungani lokhu kungasebenzi

Impendulo eyinhloko yanoma yikuphi ukuvinjelwa kokudla nokudla okuwukuthi ukubekwa komzimba okwenziwe ngokomzimba ezimweni ezicindezelayo. Ukungabi namsoco okudingekayo (kufaka phakathi amafutha kanye nama-carbohydrate, okuvinjelwe kakhulu cishe cishe zonke izidlo), umzimba unquma ukuthi "usuku olumnyama" selufikile, futhi ngokuqukethwe okwedlulele kakhudlwana, lugcina amandla angaphezu kwamandla kagesi. Kukhona indlela yokuphuma kule nkinga, kodwa akunakwenzeka ukuthi othile angayithanda. Ukuze ungagcini emva kokuphela kokudla, kufanele uhlale kulokhu okudliwayo kakhulu impilo yakho yonke.

Indlela ecacile

Ungalahlekelwa kanjani u-2 kg emavikini amabili, futhi kungani kudinga ukulahlekelwa kakhulu?

Iqiniso liwukuthi ukusetshenziswa okuvamile kwamafutha amaningi kunamakhulu amagremu ngosuku. Uma ushintsha indlela yakho yokuphila (ukushintshela kokudla okunempilo, qalisa imidlalo) ngokushesha ulahlekelwe amanzi amaningi, kanye nokunciphisa ukuqoqwa kwamathumbu emathunjini kanye nobuthe. Ngesisindo esingaphezu kwamakhilogremu angu-20-25 wamanzi kanye ne-toxin ingumzuzu owodwa nengxenye kuya kwamakhilogremu amabili. Ukuze ulondoloze izikhundla ezinhle futhi uqhubeke ulahlekelwa isisindo, kufanele uguqule indlela ophila ngayo.

Indlela Efanele

I-iresiphi yokulahleka kwesisindo esihle iqondakala ngokuqondile: kuyisondlo esifanele nokuzivocavoca okulinganiselayo. Kodwa-ke, bambalwa abantu abathanda ukukulandela. Kungani uncike ekudleni okunempilo, uma ungadla amaqebelengwane futhi ngesikhathi esifanayo ukugwinya amaphilisi avela kusifo sikashukela? Kungani kufanele uye ejimini noma uthenge ama-dumbbells esindayo ekhaya, uma kungenzeka, isibonelo, uchithe ngokucophelela yonke indlu - futhi nangu, umthwalo wenyama?

Izinkinga zokudla kanye nemithi zixoxwe ngenhla. Futhi mayelana nokuhlanza okuvamile (nokujwayelekile), kufanele sitshele lokhu okulandelayo: makushise inani elithile lamakhalori, ngosizo lwemisebenzi yasendlini ngeke uphinde uthole umzimba ophupha ngawo. Amafomu aqinekile, ukucindezela okunamandla, isifuba esiphakeme kanye nezintambo ezincane kutholakala ngezinsuku ezinde nezinyanga zokuqeqesha amandla.

Ukufaneleka: Gillian Michaels

Mhlawumbe, leli gama seliyaziwa cishe cishe wonke owesifazane. UGillian Michaels ungumqeqeshi waseMelika nomqeqeshi wempilo. Wakha izifundo ezingaphezu kukayishumi zokuqeqeshwa kwevidiyo eziphumelelayo ezihloswe ekulahlekelweni kwesisindo nokuthola amafomu afanelekayo afanayo. Unesithakazelo sokuthi ungaphonsa kanjani u-2 kg emavikini amabili? Ukubuyekezwa kwezifundiswa zevidiyo ze-Gillian Michaels kuzokusetha ukuze uhambe ngendlela efanele. Noma kunjalo, ulwazi olubekwa kwi-intanethi kumele ludluliselwe ngesabelo esinempilo sokungabaza. Ngokuqinisekile uzofunda ukuthi ukuqeqesha nge-Michaels kuphazamisa kakhulu ama-ankle namadolo, ukuthi awukwazi ukuqala ukuzivocavoca okunjalo ngaphandle kokuba ulungiselele ngokomzimba ngaphambilini, ukuthi ukuqina okunjalo kubangele ngokugcwele ngenxa yokuqina ngokweqile. Yebo, kunezibuyekezo eziningi ezingalungile njengamahle, kodwa kunomuntu onengqondo ukubuka isifundo esisodwa sevidiyo yomqeqeshi odumile ukuze afike esiphethweni: izinzuzo zokulandela inkambo echazwe ochwepheshe zikhulu kakhulu kunokungalungi. Ukuze ulahlekelwe u-2 kg emavikini amabili futhi ungatholi ubuhlungu obungapheli emalungeni, udinga nje ukuphinda usebenzise umzimba ngokucophelela. Ngayo yonke i-squat noma imprust, iMikhaels ibonisa izikhundla ezingahambi kahle nokunyakaza, ukuphawula ngezingozi ezikhona, futhi inikeze isibonelo esihle sokusebenza kahle kwemithi ethile. Uma ngabe inkambo ibonakala ikhulu kakhulu kuwe, qala ngevidiyo elula. Ibizwa ngokuthi "i-Gillian Michaels: Ukulahlekelwa Isisindo Kwabaqalayo".

Ukudla okunempilo

Uma ufuna ukwazi ukuthi ungalahlekelwa kanjani u-2 kg emavikini amabili, ukubuyekezwa mayelana nokudla okunempilo kuzoba yinto ehle kakhulu yokuzijwayeza. "Ukufaneleka" kwalendlela kubhekwe isilinganiso esiphezulu samaprotheni, amafutha nama-carbohydrate adinga izidingo zenyama.

Ekuseni, kufanele ube nesidlo sasekuseni, futhi kwasekuseni kufanele kufake ama-carbohydrate anzima (okusanhlamvu, isinkwa sonke sikakolweni), amaprotheni (imikhiqizo yobisi) nezithelo. Izithelo, nakuba zigcwele ama-carbohydrate, zibhekwa njengalesi sigaba esihlukile sokudla (njengoba impela, imifino).

Isibonelo sakusihlwa kulabo abafuna ukufunda ukuphonsa u-2 kg emasontweni amabili: ingxenye ye-oatmeal noma ibhakede ye-buckwheat, ibhanana noma i-apula, isampula sonke se-sandwich isinkwa esinamafutha angu-17% (ungaphinda uhlaziye kancane u-5% we-curd nge-kefir ukuze wenze unamathisele ), Indebe yetiyi noma ikhofi ngaphandle kokushukela.

Amahora amabili emva kokuqala, yisikhathi sesidlo sasekuseni sesibili. Lesi sidlo sivumela noma yikuphi ama-carbohydrate, okufaka okulula, kanye namafutha, amaprotheni nanoma yiziphi ezinye izakhi. Isibalo esiphelele esidliwe ngesidlo sasekuseni sesibili akufanele sidlule 100-150 amagremu. Lesi yisikhathi lapho kunesidingo sokudla amantongomane, ibhotela kanye namaswidi "okulungile": i-marmalade, i-marshmallow, ama-pastilles, i-halva, i-rahat-lukum, uju.

Ukuze kwasemini, kufanele ulungise imifino futhi ngaphezu kwazo izitsha ezicebile amaprotheni kanye nama-carbohydrate eziyinkimbinkimbi. Isibonelo: i-pasta noma amazambane anenyama noma inhlanzi, imifino esisha yonyaka.

Ukudla okunempilo kulabo abanesithakazelo sokuthi baphonse 2 kg emasontweni amabili, lakhiwe ngokugubha okudingekayo kokudla okulula. Awukwazi ukuphuthelwa ibhulakufesi yesibili noma isidla. I-snack iqukethe amaprotheni nemifino. Njengomthombo wamaprotheni afanelekayo kunoma iyiphi inyama ephilile, inhlanzi, imikhiqizo yobisi, amaqanda.

Ukudla ukudla - futhi, amaprotheni nemifino. Ukudla okudliwayo kokudla okuyisidlo okugcina kufanele kudlule kabili isisindo esidliwe ngesidla se-mid-ekuseni. Okungcono, uma i-100-150 g isiphekwe isiphuzo, 250-300 g yokudla.

Ngokudla okunempilo, awukwazi futhi ukweqa ukudla "ebusuku." Lesi ingilazi yogurt noma ubisi. Uma usebenza njalo ekuqeqeshweni kwamandla futhi ungakhathazeki ngokuthi ungaphonsa kanjani u-2 kg emasontweni amabili, i-kefir ingasetshenziswa esikhundleni se-cottage shizi noma i-casein ukuqinisekisa ukutholakala okwanele kwamaprotheni.

Ukusebenza kahle

Mayelana nokubuyekezwa kokudla okunempilo (kuyinto yokudla okunempilo), awutholi lutho olubi. Kwanele ukushiya ngokuphelele okuthosiwe kwimikhiqizo yamafutha bese ulandela i-algorithm echazwe ngenhla - futhi ulahlekelwa isisindo ngendlela eyodwa, ewusizo kakhulu empilweni.