Isikhathi samaholidi sesivuliwe futhi usenamahloni okuya olwandle? Sikuphathele izindaba ezimbili, ezinhle nezimbi. Maye, izimanga azikho, ngeke ukwazi ukulahlekelwa amakhilogremu azuziwe futhi uzidonsele phezulu ezinsukwini ezimbalwa. Kodwa izindaba ezinhle ukuthi umbhali wephrojekthi #Beshenayasushka, ngenxa yokuthi izinkulungwane zabantu zaqala ukuphila emzimbeni omusha, uVasily Smolny, wabhala incwadi ethi "PP for TP. Umsoco ofanele wenqubo yokuqeqesha ", futhi safunda kuye indlela yokushiya konke okungadingekile ngemuva.
Uma uzwa ukuthi inkinga enkulu emizimbeni yethu yinyama esihlohla kuyo, khohlwa khona lapho. Baza ku-vegetarianism ngezizathu ezihlukahlukene, futhi ngenxa yezizathu zokuthengisa, kuhlanganise, ngeke sithinte inkolo. Kodwa ukwenqaba inyama ayisoze yakunikeza isibalo somsubathi omncane. Uma kuphela ngenxa yokuthi kukhona into efana ne-vitamin B12. Ubamba iqhaza ekwakhiweni kwamathambo, i-hematopoiesis, i-metabolism. Futhi kuqukethwe inyama kuphela! Ngalesi sikhathi. Futhi ezimbili, ukuyeka amaprotheni, abantu baqala ukudla ikakhulukazi ama-carbohydrate, futhi ukweqisa kwabo, njengoba wazi, akufaki isandla ekutholeni umzimba wamaphupho.
Okwesibili okwedlulele ukwenqatshwa kwama-carbohydrate esivuna iphrotheni eyodwa kuphela. Yebo, ekudleni okunjalo uzolahlekelwa, kodwa hhayi amafutha, ingxenye yesisindo izoba semisipha namanzi. Phela, mangala! Ama-carbohydrate ayizingqimba zokwakha imisipha! Ngakho enye imane ingekho ngaphandle komunye.
Futhi okwesithathu, isitha esikhulu fat… Sidinga ukuyiyeka ngokushesha! Lona omunye umbono oyiphutha. Amafutha ayadingeka ukuze kwakhiwe ulwelwesi lwanoma iyiphi ingqamuzana nokuvuselelwa kwamangqamuzana obuchopho. Ukuthi nje amafutha ahlukene. Isibonelo, enempilo, njengakwinhlanzi ebomvu, futhi eyingozi, njengamafutha e-trans ku-bun cream eshibhile.
Ngakho-ke, esinye sezinyathelo zokuqala endleleni yeqiniso ukudla okunomsoco, lapho udinga ukugcina ibhalansi yamaprotheni, amafutha kanye nama-carbohydrate. Kodwa okuningi ngalokho kamuva.
Uma uzibekela umgomo wokuhlukana namafutha, okonakalisa isimo sakho sengqondo, qala usebenzise ifomula elula futhi ubale ukuthi mangaki amakholori owadingayo ngosuku.
Kwabesifazane: 655,1 + 9,6 x isisindo somzimba (kg) +1,85 x ukuphakama (cm) - 4,68 x ubudala (iminyaka) = kcal. Lokhu kuzoba inani elidingekayo ukuze uthole ukuphila okulula.
Kwabesilisa: 66,47 + 13,75 x isisindo somzimba (kg) + 5 x ukuphakama (cm) - 6,74 x ubudala = kcal.
Ukuze umzimba uqale ukukhipha amafutha, udinga ukunciphisa inani lama-calories ngo-20-25%.
Ngasikhathi sinye, isilinganiso se-BJU ekudleni kufanele sibe kanje: 30 - amaprotheni, ama-20 - amafutha, ama-50 - ama-carbohydrate (ingxenye enkulu, sikhuluma ngama-carbohydrate ayinkimbinkimbi, hhayi alula njengoswidi wekotini kanye amadonathi).
Nibalile nonke? Manje yenza imenyu bese uhlukanisa ama-kilojoule owathola ekudleni okuhlanu, uqale ngesidlo sasekuseni esimnandi, isidlo sasemini amahora amabili ngemva kwakho, isidlo sasemini, isidlo santambama, isidlo sakusihlwa.
Abantu abaningi bakhononda ngokuthi ukubala ikhalori akusebenzi. Sazama, kodwa sakhafula futhi saqala ukudla futhi kathathu. Kunencazelo enengqondo yalokhu. Kulungile, wenze imenyu, futhi ingabe uziphathe kahle kakhulu phakathi nosuku futhi wenza konke kahle?
Usuhlwithe ucezu lukashokoledi noma ama-chips ambalwa kozakwenu? Nanka amagremu asefikile. Uma wona ngezenzo ezinjalo, isikhathi ngasinye bala ukuthi mangaki amakholori owadlile kumenyu yakho. Ukudla okulula okunjalo kufanele kugwenywe ngokuphelele, kodwa uma ungakwazi ukumelana, ke, sicela, ubale.
Lapho ulungiselela ukupheka, khumbula ukuthi amaphakheji abonisa okuqukethwe kwekhalori yomkhiqizo ngendlela odayiswa ngayo. Okusho ukuthi, isifuba senkukhu eluhlaza kanye nalolo oluthose ngebhotela yizinto ezimbili ezihlukene kanye nenani lama-calories.
Yenqaba isilinganiso esinjengokuthi "ngeso", ngokuvamile sichitha yonke into. Izinkezo zetiye nezipuni nazo ziseceleni. Ukuzisebenzisa, ungakwazi ukwengeza kalula amagremu angu-20 ekudleni kwakho, futhi esimweni sebhotela, lokhu kuzoba mayelana ne-100-150 kcal. Okufanele ngikwenze? Kukhona indlela eyodwa kuphela yokuphuma - ukuthenga isikali sasekhishini.
Ukudla okunempilo kukodwa akusoze kwenza umzimba wakho ulingane. Futhi lapha kuphela ukuqeqeshwa okungakusiza.
Ukushiswa kwamafutha kuyinqubo ye-hormonal eqala endaweni ye-aerobic, okungukuthi, lapho ukushaya kwenhliziyo yakho kufinyelela ku-70-80% wesilinganiso esiphezulu (ubukhulu kulula ukubala - sisusa iminyaka yethu kusuka ku-220, futhi lokhu kungumphumela).
Lapho indawo yokushaya kwenhliziyo ye-aerobic ifinyelelwa, futhi ngenxa yalokhu singavele sizulise izandla zethu, kodwa uma sisheshisa inhliziyo Ama-160 ukushaya ngomzuzu futhi ubambe kulolu hlu imizuzu engu-30, isithando somlilo esinamafutha sizoqala.
Noma yini inhliziyo enganyakazisi ayinawo nhlobo umthelela kumadiphozithi asemaceleni. Amafutha aqala ukuvutha ngemva kwalokho Imizuzu engama-30 ye-cardio, hhayi ngaphambili. Yingakho zonke izakhiwo ezithembisa umuntu omncane ngemizuzu engu-5-10-15 ngosuku zikhohlisa. Ngaphandle kokuzivocavoca okukodwa - i-burpee. Iyasebenza, iyinkimbinkimbi, kodwa iyasebenza. Uma wenza ama-burpees kuphela imizuzu eyi-10 ngosuku, amafutha azoshisa ngokushesha okukhulu. Yiqiniso, imizuzu eyi-10 cishe iziphindaphinda eziyikhulu, okuyisicanucanu ngokwedlulele ngomqondo ongokoqobo wegama. Ngakho-ke cabangela ukugijima, ukuhamba ngebhayisikili, abaqeqeshi be-elliptical, callanetics.
Ngendlela, ukwenza i-cardio isikhathi esingaphezu kwehora nakho akunangqondo. Kungani? Ngoba ngemva kwehora, umzimba uzoqala ukudonsa amandla hhayi emafutheni, kodwa emisipha, futhi ukubonakaliswa esibukweni kuzoba kubi kakhulu.
Ukuze uncibilikise amafutha ngempumelelo futhi ngokushesha, udinga ukwenza umyalo 5-10 ukuqeqeshwa kwe-cardio Isonto.
Ukuzivocavoca kwe-Cadio akusoze kwakunika isisindo somzimba, lokho okwenza umzimba wakho ubukeke muhle futhi unempilo. Yingakho sidinga nokuqeqeshwa amandla. Okokuqala - ezimbili noma ezintathu ngesonto, bese ezine noma ezinhlanu, futhi ngayinye ingabi ngaphezu kwehora.
Ungakwenza kokubili ejimini nangesisindo somzimba wakho, okungukuthi, okuthiwa yi-crossfit, lapho udinga khona umata kuphela.
Uma ungakaze ubhekane nama-dumbbells ngaphambili, okokuqala udinga ukuzivocavoca okukodwa kweqembu ngalinye lemisipha. Kulabo abaye ehholo, kodwa bakhohlwe - ababili ngesikhathi. Zivocavoce njalo kodwa uyavilapha? Thatha ezintathu ngamasethi amathathu kuya kwamane ngalinye.
Ngomshini wokunyathelisa, ukuzivocavoca okulula futhi okuphumelelayo kakhulu ukusonta, ukunyakaza komzimba kakhulu walo msipha.
Ukugoba kwe-lateral ngezisindo akuseyona i-physiological kakhulu, siqala ukulayisha imisipha ye-oblique, silayishe kakhulu ingemuva futhi singayidabula.
Ukuphakamisa umlenze kuyasebenza, kodwa kuphela ngaphandle kokuphakamisa umhlane ophansi ukusuka ebhentshini, ngaphandle kwalokho ungalimala. Lokhu kuvivinya umzimba kwenziwa kangcono ngenkathi ulenga kubha evundlile, okungekho lula.
Kodwa ibha, ethandwa namuhla, inomphumela ongaqondile kakhulu kumaphephandaba. Lokhu ngokuyisisekelo kuwukuzivocavoca okumile futhi kuwumsebenzi wokukhuthazela kunokushisa kwamafutha noma ukuzuza kwemisipha. Ungakwazi ukuma ebha amahora angu-4, kodwa uzoshisa ama-calories njengokungathi ugijima imizuzu engu-20 kuphela. I-Yoga nayo isidlulile, futhi imile. Futhi i-vacuum enconywa kakhulu ayiwona umsebenzi nhlobo, futhi ngeke ikunikeze umshini wokucindezela omuhle onamandla.