Vakawanda vanotenda kuti kuomesesa muviri nekuda kwevasikana - zvakafanana nekudya kwemazuva ose kunotapudza muviri. Zvechokwadi, izvi hazvisi chokwadi chechokwadi. Iko pfungwa chaiyo yekuoma yakashandiswa kubva muzwi rinonyanya kushandiswa, uye zvinoreva kubvisa zviduku zvinotapira mafuta kuitira kuti tifungisise pamasumbu ekudzivirira. Nokudaro, kuomesera vasikana inguva yakaoma uye yakareba, kunze kwekudya nyore, chinangwa chacho chiri kubvisa kilogram dzakawandisa. Muchiitiko ichi, chikafu chinorongwa nenzira iyo mafuta chete anonyangarika, uye muviri unova "wakaoma", wakasimbiswa uye wakavezwa.
Kuchema muviri nekuda kwevasikana: zvinhu
Zvakakosha zvikuru kuyeuka kuti mishonga inopera nyore nyore kupfuura mafuta, izvo zvinoreva kuti dzinoda kutsigirwa zvakasimba, zvichivapa zvose simba uye cardio-load. Misumbu ndeimwe yezvinhu zvinokonzerwa nekodori kushandiswa, uye kana ikanyangarika kubva mumuviri wako, uchadzoka nekukurumidza zvikuru, sezvo mafuta ane mafuta anodya makoriki mashomanana. Nokudaro, chinangwa chikuru chokuomeswa ndechekuchengeta misumbu uye kuparadza mafuta.
Kuomeswa kwemisumbu yevakadzi kunoshanda pamitemo yakafanana nekuomesera varume. Saka, kuwedzera pane mutoro wakarurama uye wenguva dzose, zvinodiwawo kuti udye zvakanaka. Zvokudya zvinosangana nekuomeswa kwevasikana zvinovakirwa pakuti muviri unorega ma carbohydrates - izvi zvinoitwa kukurudzira kuparadzaniswa kwemafuta akachengetedzwa kare. Nokudaro, nekuteerera zvizere nemitemo yemwedzi 2-3, unogona kubvisa kunyange makirogiramu makumi matatu ekurema. Uye kana kuomeswa kwemisumbu yevasikana kuri kuitwa nemitemo yose, ipapo mafuta chete anonyangarika, uye mishonga inochengeterwa - uye muviri unova wakanaka uye unovezwa.
Kuchema muviri kune vasikana: kudya
Kuchema muviri kune vakadzi kunosanganisira kudya kwakasimba uye kuverenga kwezviratidzo zvevanhu. Pane kuregerera kunononoka kwemakhahydrates - uye kunonoka kudzoka kune kudya. Chinofanira kuchengetedza diary yezvokudya uye kuverenga huwandu hwemakhahydrates muzvokudya zvako. Kana iwe usingadi diaries yepaIndaneti, chengeta diary mubhuku rako rekushandisa uye shandisa tafura dzeKremlin kudya.
Iwe uchashamisika, asi mune zvekudya izvi iwe uchafanira kusiya zvinhu zvakawanda zvinobatsira - somuenzaniso, michero. Mafuta emichero haafaniri kudyiwa kupfuura mashizha maviri pazuva uye kuderedza munyu.
- Svondo rokutanga: zuva rega roga unogona kudya 2 gramu e-carbohydrate pa kilogram yehuremu hwako (kana iwe uchiyera 50 kg - 100 gramu yemakinhydrate pazuva). Iwe unogona kudya mbeu yakazara yevhu - ruvara rutsvuku, buckwheat, oat-flakes. Zvisinei, iyo ibhakkwheat - munzvimbo yekutanga, zvichienderana nechezasi glycemic index, iyo inokosha. Nheyo yemenyu - chizidzi chekuku, chimiro chekodhi, mazai (kana zviri nani - mazai evha).
- Vhiki yechipiri - zuva rimwe nerimwe rinobvumirwa kudya girogiramu 1 yegidhihydrates pa kilogiramu (somuenzaniso, svika 50 kg - udya 50 gramu ema carbohydrates). Kana zvisina kudaro, zvokudya zvakafanana.
- Muvhiki yechitatu, 0.5 g yemakrohydrates per kilogram yemutumbi wako inobvumirwa (50 gm - 25 g gorohydrates).
- Vhiki yechina inoenderera mberi nehurumende yevhiki yechitatu. Kana iwe uchinzwa usati wanyanya
nzira yakanakisisa ndeyokutamba danho iri. - Vhiki yechishanu - zuva nezuva yakabvumirwa kudya 1 gramu yegricbohydrates per kilogram (semuviri wechipiri).
- Yevhiki yechitanhatu - sevhiki yekutanga, 2g gorohydrates ne 1 kg yehutatu. Bvisa chikafu pane chero chiitiko hachikwanisi kurasikirwa, zvisinei iwe uchatora uremu zvakanyanya.
Zvakakosha kunzwisisa kuti kuomesera muviri nekuda kwevasikana kunoratidzira menyu asina kuchengetedza muviri. Zvokudya zvakagadzirwa necarbohydrate zvine ngozi, kana ukashandisa zvisina musoro, unogona kuwana matambudziko akawanda neshengo dzomukati. Nheyo yekudya ndeyekuti makhahydrates ari nyore uye anokurumidzira simba, saka muviri wedu unoshandisa glucose nokuchenjera kune avo vose vanoda mari yakawanda yesimba. Uye kana kazhinji kabodihydrates inodyiwa pamwe chete nezvokudya, muviri unoiisa kusvikira nguva dzakanaka mumafuta. Zvipingamupinyi zvemhando iyi zvinokonzera kuti mhuka dzishandise mabheji akare.