Kungani ama-hips elahlekelwa umusa? Hhayi nje ngoba isisindo asisalawuleki. Ukujikeleza kwegazi okungalungile kuvame ukubangela "ama-breeches": kubangela ukubola koketshezi kanye ne-edema, futhi kuthinta umthamo wamathanga ngendlela efanayo namafutha omzimba. Umphumela ofanayo ubangelwa ukuphuza usawoti ngokweqile, okunzima kakhulu ukulinganisa ngoba usawoti ungena emzimbeni wethu ngendlela efihlekile, ecasha emikhiqizweni ephelile.
Ngaphezu kwalokho, imbangela evamile yamathanga asindayo ama-carbohydrate "asheshayo" anenkomba ephezulu ye-glycemic, ethatha isikhathi esincane kakhulu ukuze aphenduke amafutha futhi ahlale ezindaweni eziyinkinga: amaswidi, isinkwa, ama-sodas, amagilebhisi.
Abangane bethu ekulweni namathanga azacile imifino nokusanhlamvu (umthombo wefayibha ebalulekile), imikhiqizo yobisi (umthombo wamaprotheni namagciwane awusizo ekugayeni ukudla) kanye nenyama engenamafutha ongayidla ngisho nangesidlo sakusihlwa. Futhi izitha zethu amaswidi aphenduka kalula abe amadiphozi amafutha, usawoti, ovimbela i-microcirculation futhi ubangele ukuvuvukala, kanye notshwala, okwenza isimo semithambo yegazi sibe sibi kakhulu futhi ngokwaso siphezulu kakhulu ngamakholori.
Kunzima ukushintsha imikhuba yakho yokudla ngasikhathi sinye, ngakho-ke siphakamisa wena ukudla kwamasonto onke kwamathanga, lapho ekuqaleni ungasebenzela kanye ngenyanga. Kulula: ushintsha imenyu yosuku lokuqala nemenyu ye-1, bese ngeSonto uthatha ikhefu ekudleni.
1 usuku
- Izithelo ezintsha
- 70 g we-fat-fat cottage shizi nge-1 tsp. amafutha yemifino kanye 1 tbsp. l. amakhambi amasha, akukho usawoti
- ½ inkomishi ye-muesli engenashukela enobisi
- ½ sika isinkwa sokudla okusanhlamvu okuphelele nge-1 tsp. ujamu noma okulondolozayo
- Itiye (elimnyama noma eliluhlaza; njengenketho - ukumnika amakhambi)
- 1 ingilazi ye-kefir 1% fat noma 1 yoghurt yemvelo
- Imifino emisha (engenamkhawulo) nge-1 tsp uwoyela wemifino kanye nengcosana kasawoti omncane kakhulu
- 2 tbsp. l i-buckwheat ebilisiwe noma ibhali leparele
- 1 ingilazi yamanzi (itafula noma amaminerali, namanje)
- 1 isithelo esisha
- 1 ingilazi ye-kefir 1% fat noma 1 yoghurt yemvelo
- I-100 g yenkomo enamafutha abilisiwe noma isifuba senkukhu (okungenjalo - 150 g wezinhlanzi ezibhakiwe, eziphekiwe noma ezithosiwe ngaphandle kwamafutha)
- 1 inkomishi isaladi eluhlaza nge-1 tsp. uwoyela wemifino kanye nengcosana kasawoti omncane kakhulu
- Amanzi etiye noma etafula ngaphandle kwegesi
2 usuku
- Izithelo ezintsha
- Iqanda eli-1 eligcwele isikhwama sesinaphi
- ½ inkomishi ye-oatmeal obisini
- ½ sika isinkwa sokudla okusanhlamvu okuphelele nge-1 tsp. ujamu noma okulondolozayo
- Itiye (elimnyama noma eliluhlaza; njengenketho - ukumnika amakhambi)
- 1 i-apula elikhulu
- 2 izinkomishi isaladi eluhlaza 2 tbsp. l. iyogathi engenashukela noma ukhilimu omuncu onamafutha amancane kanye nosawoti omncane kakhulu
- 2 tbsp. l i-buckwheat ebilisiwe noma ibhali leparele
- 1 ingilazi yamanzi (itafula noma amaminerali, namanje)
- 1 isithelo esisha
- 1 ingilazi ye-kefir 1% fat noma 1 yoghurt yemvelo
- I-150 g ye-cottage shizi ne-2 tbsp. l. i-kefir
- 1 inkomishi eqoshiwe imifino ne-1 tsp. amafutha yemifino kanye nengcosana kasawoti omncane kakhulu
- Amanzi etiye noma etafula ngaphandle kwegesi
Izinyathelo ezingeziwe
Ukuhamba okuningi! Vele, akuyona yonke imisebenzi yomzimba efanelekile: ukuhamba, i-yoga, ama-pilates, ukugijima, noma yimuphi umkhuba wokudansa onamandla anele, njenge-Irish, i-flamenco noma i-lindy hop, okungcono.
Massage amathanga akho nsuku zonke ukuze ubasize balahle ukuma okungamanzi: kulula kakhulu ukwenza lokhu ngamabhulashi akhethekile we-massage kanye nama-ejenti wokufudumala, noma esikhunjeni esomile kuphela. Ukunyakaza okuyindilinga kusuka edolweni kuye esiswini imizuzu emihlanu - bese kuba ishawa yokuqhathanisa.