Lero tikufuna kukuwuzani za momwe mungaphike geyner ndi manja anu.
Pambuyo pa nkhani ya momwe tingapangidwire , tiyeni tilankhule za gyero ndi yeniyeni, ndi cholinga chanji ndipo ndani ayenera kuchigwira.
Woyendetsa amatanthauza zakudya zamasewera. Mosiyana ndi mapuloteni, imakhala ndi mapuloteni okha, komanso ndi mlingo waukulu wa chakudya. Momwemonso, geyner sayenera kukhala ndi mafuta kapena mafuta okhutira ayenera kukhala ndi zero.
Kupanga mpata n'kofunikira kwa othamanga omwe amadzipangira okha kulemera. Chothandiza kwambiri ndi kulandira gayira mkati mwa mphindi 30 pambuyo pa kuphunzitsa mphamvu (ndibwino kuti mutseke mawindo a makapu). Minofu yanu idzatha kupanga masitolo a glycogen. Puloteniyo idzapindula kwambiri ndi thupi, ndipo chifukwa cha zinthu zamtundu wa caloriki, mutha kubwezeretsanso kuwonongeka kwa makilogalamu pambuyo pa maphunziro.
Woyendetsa katundu, monga mankhwala ena aliwonse okhudzana ndi masewera angagulitsidwe m'masitolo apadera. Komanso, pali mitundu yambiri ya magetsi ogulitsa:
- Kwa omwe ali ndi ectomorphic physique, kulemera kwa iwo ndi vuto lalikulu kugwiritsira ntchito phindu lolemera ndi mapuloteni ndi magawo amagawidwe a magawo 1 mpaka atatu. Komanso malo ogulitsawa ndi abwino kwa okonda kukhala muholo tsiku lililonse.
- Kwa enieni a mesomorphic (iwo ndi anthu omwe ali ndi msinkhu wamtundu ndi thupi, zimakhala zosavuta kuti iwo alemere kusiyana ndi gulu loyamba kuti alemere), ndi bwino kumvetsera zosakaniza ndi chiŵerengero cha mapuloteni kuti azikhala ndi 1 mpaka 2 kapena ngati mulemera kwambiri, 1 mpaka 1 .
Inde, masewera olimbitsa thupi komanso, makamaka, gayer, si otsika mtengo. Choncho, tidzakondwera ndi omwe sakufuna kutulutsa - mukhoza kukonzekera homer kunyumba! Zoonadi, kulingalira kotereku, monga mukonzekera zokonzeka, sizingatheke, ndipo mapuloteni, okonzeka okha, sangakhale okwera kwambiri. Koma geyner, yophikidwa pakhomo, pali chimodzi chachikulu kuphatikizapo - mumadziŵa nthawi zonse zomwe zili muzolembazo.
Chinsinsi chophweka cha malo ogulitsa kunyumba ndi mkaka wozikidwa.
Timatenga mkaka 2.5% pafupifupi 0,5 malita. Nthanga zokongola - zidutswa zitatu. Tidzawonjezera phukusi la tchizi (150 magalamu), ndibwino kuti tisatenge mafuta. Thirani mtedza wambiri - ndi pafupifupi 30 magalamu ndi mowolowa manja madzi ndi uchi - 3-4 supuni. Zonsezi zikugwedezeka mosamala. Mukumaliza kusakaniza, pafupifupi makilomita 1100 ndi pafupifupi 1 lita imodzi ya voliyumu. Chodyera ichi chagawanika katatu ndipo amasangalala ndi chokoma, ndipo chofunika kwambiri, chakumwa chofunikira.
Njira ina ndiyo kupanga geyner panyumba pogwiritsa ntchito kanyumba tchizi. Timafunika theka la kilogalamu ya tchizi tating'ono tanyama. Thirani ma gramu 100 a kefir ndi mafuta 2.5. Timatumizira apo magalamu 200 a vwende lokoma, apricot kupanikizana - masipuniketi atatu ndi theka la galasi la apurikoti kapena pichesi yamadzi. Onjezani magalamu 50 a cashew ndi oatmeal. Zonsezi. Muyiyiyi, tiri ndi lita imodzi ya magetsi otsirizidwa ndi pafupifupi 1200 calories. Onganinso muzipatala zambiri.
Monga mukuonera, kuphika homeri kunyumba kumakhala kosavuta, mukhoza kusonyeza malingaliro anu ndikuyesera zosiyana ndi zokonda. Kumbukirani malamulo oyambirira a kuphika munthu wopita kunyumba:
- Gawo limodzi liyenera kukhala la 10, ndipo makamaka kuchokera 20 magalamu a mapuloteni. Kuchita izi, phatikizani mkaka, mkaka wa ufa, mapuloteni, tchizi, tchizi loyera, ndi zina zotero.
Tip: momwe mungapangire mapuloteni giner - kusakaniza ndi madzi ndi kupanikizana. Chirichonse, geener yofulumira yatha. - Phatikizani kuphatikizapo chakudya chokhazikika kuchokera ku magalamu 30 patsiku. Apa, ufulu wamphumphu - zipatso zabwino ndi zipatso, kupanikizana, jams ndi uchi, mtedza ndi zipatso zouma, komanso timadziti tamadzi ndi timadzi tokoma. Kuti mumve zambiri, mukhoza kuwonjezera zonunkhira zokometsera, komanso chokoleti ndi kakale.
Gwiritsani ntchito zipatso ndi nyengo nthawi yoyamba, sankhani zinthu zapamwamba. Pachifukwa ichi, thupi lanu lidzapeza bwino kwambiri, ndipo mudzawona zotsatira zopindulitsa za ogulitsa zovala.