Zonse zimadalira zolinga zomwe mumadzikonzera nokha, ndiko kuti, kuchuluka kwa thupi lanu. Ngati mukuganiza kuti kutaya makilogalamu 10-20 ndiposa owona enieni, koma si onse omwe angakwanitse kupeza zotsatirazi, chifukwa chakuti njira yochepetsetsayi imabisidwa bwino ndi anthu odziwa bwino, ndinu chabe makasitomala - tidzakhala ndi chinachake choti tikambirane. Tiyeni tiyambe ndi mfundo yakuti tidzakuuzani kuchuluka kwa kuchepa kwa sabata, kapena kuti, momwe kutaya thupi uku kulingalira.
Njira zowonjezereka
Mu intaneti mumtundu wa anthu mudzapeza njira zabwino kwambiri zowonongeka kwa makilogalamu 10-20.
Kudya mwakhama - kumapangitsa kuti musadye kapena kumwa kwa masiku atatu, pamene wolemba mosamala amachenjeza za zofooka ndi chizungulire, koma usawope, akuti mlembiyo, masiku atatu popanda madzi simudzafa, koma wochepa kwambiri .
Tiyeni tiwone chomwe chiri, kapena kuti, momwe mungathere polemera kwambiri sabata ndi zomwe muyenera kuchita pa izi.
Tiyerekeze kuti ndinu odzichepetsa ndipo mwaganiza kuti muchepetse kulemera kwa makilogalamu 10. Kufotokozera kochepa: 10 kg a chiyani? Mafuta, madzi, minofu? Inu, ndithudi, mumati mafuta.
Choncho, kutentha 1 kg mafuta muyenera kugwiritsa ntchito 9,000 kcal, kuchulukitsa ndi 10 ndikupeza 90,000 kcal pa sabata. Tsopano tiyeni tiwone zomwe tikufunikira kuwotcha tsiku:
90,000 agawanika ndi 7 ndikupeza - 12 857 kcal patsiku.
Mukudziwa kuti misonkho ya tsiku ndi tsiku imakhala ya 1,500 mpaka 2,500 kcal Mwachitsanzo, ife tinakana kudya, ndipo tikuyenera kutaya 12,000 kcal patsiku.
- Mukhoza kuyenda mozungulira koloko ndikuwotcha 6720 kcal (280 kcal kwa maola 24).
- Mukhoza kuyendetsa maola 14 - 700 kcal pa 14 - mudzatayika 9,800 kcal.
- Mukhozanso kuchita masewera olimbitsa maola 20 - mudzatayika 9,000 kcal.
Ngati zosankha zonsezi sizikuvomerezeka kwa inu, tidzasankha njira zina zomwe zingakuuzeni momwe mungatetezere thupi mu sabata ndi kutayika kwa zolemera kwambiri.
Chotsani madzi
Zambiri mwa kulemera kwanu ndi madzi omwe amasonkhana mu malo osungirako zinthu ndipo amatambasula thupi lanu kumbali zonse. Chifukwa cha madzi owonjezera, muli ndi kutupa, maselo a cellulite ndi mimba.
Pofuna kuchotsa madzi owonjezera, perekani mchere kwa nthawi yolemera - mchere umachepetsa chinyezi. Mulowetsanso ma teas diuretic teas (zokha popanda kutengeka), ndipo mochititsa chidwi, kumwa mowa kwambiri.
Mphamvu
Chakudya chanu chiyenera kukhazikitsa mphulupulu ya mphamvu, kotero kuti thupi liyamba kuchotsa mphamvu payekha "kusungira".
Zakudya za caloric siziyenera kukhala zochepa kuposa 1,200 - 1,300 kcal, izi ndizochepa zomwe zimayenera kuti zigwiritsidwe ntchito ndi ziwalo zofunika kwambiri. Kuwonjezera apo, chakudya chosowa chimayambitsa kulemera, zotsatira zake zimasokonekera pambuyo pa chakudya choyamba, koma kuchepa kwa thupi kumachepa kwa nthawi yaitali kapena kwanthawizonse.
Njira yovomerezeka yopezera kulemera ndi kusunga mfundo za zakudya zochepa zomwe zimagwiritsidwa ntchito. Osati, kudya zakudya zazikulu, idyani nthawi ndi pang'ono - aliyense amadziwa izi, koma asunge mfundoyi. Musamadye nyama ndi mkate ndipo musamamwe mkaka ndi zakudya zina.
Zakudya zonenepa - ndizochepa-kothandiza, chifukwa zinthu monga kanyumba tchizi, mkaka, kefir zili ndi calcium, zomwe zimakhala kuti palibe mafuta. Sankhani mafuta otsika ndi apakati, ndikuletsa mafuta osiyana - mayonesi, ketchup, kuvala ndi sauces.
Masewera
Njira yabwino yochepera thupi mu sabata, kwa awiri, mwezi,
Mukamaphunzitsa, mumangotaya mafuta ndi madzi panthawi yomweyo. Inu mumapanga minofu ya minofu yomwe idzalowe m'malo mwa mafuta mthupi lanu. Koma kuti timange minofu, timabwereranso kuchipatala, chifukwa pamene mukasewera masewera simungathe kutaya mafuta okha, koma mutaya minofu. Izi zimayambitsa njala yomwe isanachitike komanso itatha. Ndipo, panjira, zakudya zopatsa thanzi zimalimbikitsa kutaya thupi osati 1-1,5 makilogalamu pa sabata.