Kana iwe uchida kunyanya kuora muviri nekukurumidza, iwe unoda hupfumi hwekurasikirwa purogiramu. Tinokupa chisarudzo chako: kudya kwakachengetedzeka kunobva pane zvakakodzera, zvishoma zvishoma uye kudya nyore nyore 2-3 kavhiki. Muchiitiko ichi, iwe ucharasikirwa 1-2 kg pavhiki, i.e. 5-10 makirogiramu pamwedzi.
Weight Loss Program
Chero hurongwa hunobudirira hwekurasikirwa kwemiganhu hunotanga nekutya, nokuti huwandisa uye kusagadzikana kwezvokudya ndiyo muvengi mukuru wekubatana. Zvokudya zvekufungidzira, zvinogona uye zvinofanira kuve zvakasiyana, zvichave zvakadai:
- Chikudya chamangwanani: omelette kubva mazai maviri kana mazai akaomeswa, kana kubika mazai maviri, kana chikamu chero chero chipi zvacho chejiyamu + chai pasina shuga.
- Chipiri chekudya chamangwanani: chero michero.
- Zvokudya zvemasikati: kushandiswa kwemhando ipi neipi uye chimedu chechingwa, unogona kuwedzera muto wemashizha.
- Snack: hafu yepakiti ye -fat-cottage cheese yakashata kana girazi ye yogurt, kana yogurt isina mahwendefa, kana chidimbu chechizi 20g.
- Kudya: nyama yakasviba, hove kana huku kune chero miti yakagadzirwa nemiriwo (itsva uye yakagadzirwa nemiriwo ichaita).
- Hora imwe isati yasvika: girazi rega yogurt rakagadzirwa (unogona kuwedzera spoonful bran).
Kubva pakudya kunenge kusabviswa zvachose mafuta, zvakabikwa zvakadyiwa, zvose zvepasita kubva pasita nekubika, uye mapepese ose kunze kwezvibereko uye zvekudya zvekudya (zvinogona kuva zvemasikati chete).
Purogiramu yehutano yehutachiona
Zvichienderana netsika yako, basa rako nezvimwe zvinhu zvaunogona
- kumhanya panzvimbo iyo, kana pamatambo, kana kukwira masitepisi;
- tambo yekutambudza kana tambo yakakwira;
- zvidzidzo zvevamwe mapikicha emavhidhiyo emitambo pamba;
- kutamba, aerobics, danho riri muboka;
- gym nokudaro.
Zvakanakisisa kusanganisa simba uye aerobic mitoro. Semuenzaniso, shandisa kamwechete pavhiki, uye dzimwe dzidziso mbiri kuti dzipe simba kudzidziswa. Zvinotendwa kuti iyi ndiyo nzira yakanakisisa yekurasikirwa.