Kodi kunenepa ndi athanzi

anthu masiku ano, makamaka atsikana, nthawi zambiri nkhawa nkhani ya kuwonda ndi kusankha zakudya otsika-kalori. Komabe, pali anthu ambiri amene ali ndi vuto zosiyana kwathunthu - Ayi, iwo okha kuganizira mmene kuwonjezera kulemera ndi kumanga minofu. Salimbikitsa kuchepa thupi si unsightly okha, komanso palibe zochepa zoipa kuposa onenepa. Zimenezi zikugwira makamaka atsikana, monga kwambiri otsika kulemera akhoza ziletsa kugwira ntchito kugwira ntchito ubereki. Pankhaniyi, kunenepa mtsikana adzakhala zothandiza kwambiri.

Musanasankhe mkulu-kalori chakudya kwa anthu amene akuda nkhawa momwe anenepa Ndi bwino kupita kwa dokotala ndi mayesero kofunika kudziwa yekha chifukwa cha kulemera otsika. Zimakhala cholowa, mavuto ndi digestibility ndipo thupi, matenda m'thupi, ndi zina zotero. Ngati zinthu sikutanthauza mankhwala, n'zotheka kuyamba kukhazikitsa ndi kudya kunenepa.

Kodi kunenepa: Mphamvu e.

Kunenepa, muyenera kudya nthawi osachepera 3 pa tsiku. Zokhwasula-khwasula osati osati choletsedwa, koma kwambiri analimbikitsa. Chakudya mbali ayenera kukhala lalikulu. Kadzutsa ayenera kukhala zolimba ndipo muli chakudya yosavuta, chakudya ndi yabwino kudya chakudya zitatu zonse: olemera msuzi pa nyama, mbale yaikulu ndi mbale zolimba-calorie mbali (pasitala, dzinthu kapena mbatata), masamba saladi ndi calorie kuvala (mafuta kapena kirimu) akamwe zoziziritsa kukhosi kwa kudya.

Osati sanaloledwe kukhala ndi mchere, koma kusankha wapangidwa mokomera zotsekemera kukhuthala zipatso - nthochi, mphesa, persimmons, zipatso zouma ndi uchi. Onetsetsani kuti monga mkate menyu awo.

Imalimbikitsa kunenepa zakudya ndi predominance mafuta ndi chakudya. Onetsetsani kuti monga mu zakudya zipatso zambiri, ndiwo zamasamba monga CHIKWANGWANI amathandiza dongosolo m'mimba kupirira wakewo kuchuluka.

Kuti apeze minofu misa, muyenera kuwonjezera zakudya zanu mapuloteni ndi kuchita thupi Zochita wapadera. Mapuloteni mu zakudya zanu ayenera kukhala nyama (mazira, nsomba, nyama, mkaka) ndi masamba - mtedza, nyemba. Khalani ndi ulamuliro zonse kudya mafuta mkaka - thovu anaphika mkaka, kanyumba tchizi kapena wowawasa kirimu. mankhwala amenewa amathanso zidzawonjezedwa kwa zakudya zina, mwachitsanzo, mu dzinthu. Ngati anakhumba, mukhoza kuyamba kumwa wapadera mapuloteni agwedeza ndi CHIKWANGWANI, zimene zingakuthandizeni kunenepa msanga. Onetsetsani kuti kumamwa kowirikiza madzi. Komanso kuthirira kungakhale zipatso madzi, mkaka, zakumwa koko, kapena zinthu zosiyanasiyana mwatsopano. Izi zakumwa, ndi njira, ndi kwambiri zolimbikitsa kudya.

Ngati muli ndi chilakolako osauka, muyenera amachita zidule maganizo. Mwachitsanzo, n'zotheka kuyala chakudya pa mbale yaikulu wokongola, ntchito zonunkhira, zosangalatsa kukoma.

Kodi kunenepa ndi kumanga minofu kudzera zolimbitsa thupi.

Ngati inu mukufuna kupeza mawonekedwe anamaliza ndi akatumba amphamvu, limodzi mphamvu kotunga sadzakhala zokwanira. Kuonetsetsa kuti zopatsa mphamvu zonse yagoletsa mu chifukwa cha kuchuluka okwanira, wogawana anagawira thupi lonse, muyenera ndi thupi, umalimbana kupanga minofu. A vuto wamba anthu woonda - ndi woonda manja ndi miyendo. Pofuna kulimbikitsa minofu imeneyi amafuna kuchita masewera olimbitsa thupi ndi dumbbells kapena weighting, pushups, kukweza barbells. Mitundu yonse ya alili ndi lunges. Bwino anayamba minofu ndi Mabaibulo osiyanasiyana kupalasa njinga kusambira.

Pomaliza tiyenera kukumbukira kuti ndi bwino kunenepa, m'pofunika kusunga boma la tsiku. Muyenera tulo wabwino, kuti taphunzira nkhawa thupi ndi m'maganizo. Ndi ofunika kusiya kusuta - kuwonjezera mavuto ambiri kwa thupi, chikonga komanso amachepetsa kumverera njala.

Gwiritsani ntchito malangizo athu, ndipo vuto la mmene kunenepa sadzakhalanso ndi nkhawa.