Zvinobudirira Kudya nokuti 2 months: Mazuva anenge Muterere wongororo

Most kurasikirwa uremu upenyu hwangu hwose akatotora akata- zvokudya zvakasiyana. Asi kana hazvina kubatsira, kana bhuku rapfuura vakadzokera. Nokuda kwechikonzero ichi, panodikanwa kuti awane itsva chikafu hurongwa. Nyaya ino proposes kufunga zvakasiyana yokusvika muviri, akaedzwa akasiyana-siyana evarume nevakadzi vaida kuderedza uremu uye makawana chinangwa chavo. Zviri zvokudya nokuda 2 months, yakavakirwa kuverengwa macalorie.

Sei chaizvoizvo zvokudya zvose

Chakavanzika chikuru nezvezvokudya, nyanzvi uremu zvokudya uye creators: zvachose vose simba mugadziriro, nechinangwa panguva kunorasirwa marara kurema, kwakavakirwa uwandu macalorie kuparadzwa. Dukan Diet, Maggi, kefir, chocolate, nezvimwewo, uyewo nzira mune makiriniki zvinodhura - .. Vose vanotarisirwa kutapudzwa mafuta daily zvokudya. Asi izvi zvaitwa nokusanyanya kudyiwa nevanhu hwechipfuwo zvokudya.

Sei zvokudya kuverengwa macalorie

2 months ari kudya haiiti kukura nekushanda, vari kusarudzwa kufarira zvokudya uye zvinhu zvakasiyana siyana. Kurasikirwa uremu anogona pacharo kusarudza kana vachazvidya chii uye, asi nokuchengeta zvimwe muganhu macalorie, kureva 1200 kcal. muganhu Izvi Zvakanyanya Kunaka Panguva Yepamuviri. Sezvo nyaya iyi mureza uremu anoenda nokukurumidza, pasina kukanganisa utano hwevanhu. Uye izvi zvingaita tichipfuura ose itsva-fangled zvokudya.

Nokukakavara pamusoro uwandu macalorie

nezvezvokudya zhinji zvakasimba yemutemberi haana kuderedza mwero 1200 macalorie pazuva, nokuti ndiyo shoma inodiwa kuti muviri utano. Uye kunyange zvazvo uremu ruchapinda zvakanaka nokukurumidza, pane mukana kuderera ari muviri.

Nyanzvi kupa kuverenga nhamba zuva nezuva macalorie vachishandisa chaiyo inonyatsoita. Rakanga yakataurwa yakakurumbira yezvokudya French uye chiremba nemakore ruzivo - Mafflin San Zheor. Pari, rinoshandiswa kazhinji, mukusiyana vose yapfuura vavo. Pane shanduro mbiri nzira: itsanangudzo uye yoku-.

Kwainoita fomura:

• Nokuti vakadzi: 10 * Weight mu makirogiramu + 6.25 * nokukwirira masendimita - 5 * makore - 161.
• Nokuti vanhu: 10 * Weight mu makirogiramu + 6.25 * nokukwirira masendimita - 5 * 5 + Kuwanda kwemakore.

The dzakachinja shanduro yemaitiro ndiyo zvakangofanana, kunze kwechinhu chimwe chete - kwokupedzisira mugumisiro inofanira kane ane coefficient simba.

Matambudziko:

• Minimum = 1.2, t. E. Man dzinenge hachivaiti masikati.
• Simba Activity = 1,375. Munhu kuita basa pamba, muhofisi, asi kwete zvemitambo.
• Average basa = 1,55. Mukuwedzera kushanda, vachiridza mitambo 2-3 pavhiki.
• High Activity = 1,725. Vazhinji anofamba netsoka, vachimhanya maekisesaizi nguva dzose.
• kwazvo basa = 1.9. Rakaoma kubasa uye zuva muviri.

Zvatakurukura nezuva chinodiwa macalorie, unokwanisa kutanga kuderedza uremu.

Where kunotora mafuta zvokudya

On zvokudya, kurasikirwa uremu munhu anofanira kuverenga macalorie. Asi mubvunzo unomuka kuti kutora apo navo. Sezvo kutonga, caloric kugutsikana zvakanyorwa pamusoro kavha uye zvisiri. Sign nayo se "simba ukoshi". It unoratidzwa KJ uye kcal, unofanira kutarisa rokupedzisira nekuti KJ zvakaoma kutenda uye kuwana zvizhinji.

Kune zvigadzirwa umo caloric kugutsikana kusingajekeswi Somuenzaniso nokuti achitengeswa uremu. Pane zvakasiyana siyana matafura hombe. Vanogona kuwana zvachose vose zvigadzirwa.

Ya zvokudya

Vakadzi vazhinji vari nechinetso kurasikirwa uremu kana nguva iri kupera. Somuenzaniso: nokukurumidza muzhizha pazororo kana akaronga muchato. Nokuti zviitiko izvozvo, zviri chakakwana zvokudya. Uremu muna 2 months - ndiyo yakanaka mugumisiro. Asi hazvo mukanyatsochengeta kuchengeta wava. Kana uremu waenda kwemwedzi, saka hapana chikonzero kuramba zvokudya, uremu.

2 months kungasava kwakakwana kana kurema kwakakwirira zvikuru kupfuura dzose. Muzviitiko zvakadaro, nguva inogona kuwedzerwa. Plus, Kudya ichi ndechokuti kwayo nguva asingadi kukanganisa utano, zvinokwanisika kugara gore kana zvakatowanda.

Kubva sei makirogiramu zhinji zvinogona kubviswa

Rakagadzirirwa Kudya kwemwedzi miviri. Panguva iyi, unogona kubvisa kushoma 10 makirogiramu. Asi zvose zvinobva kwokutanga Vhoriyamu muviri uye chido kuderedza uremu. Izvi zvinoreva kuti kana musikana dzakaondoroka uye iye anofanira kubvisa chete vaviri churu, tarasikirwa 10 kana kupfuura hazvingaiti. Asi kana murume uremu pamusoro ndozvakajairwa 50 makirogiramu, zvichaita kukwanisa kubvisa 20-30 makirogiramu.

Diet nokuti 2 months masikati, kana kuti basa racho rikurumidze

Diet - zvakanaka, asi mugumisiro wacho nguva dzose zvinogoneka kuvandudza. To zvinobudirira Kudya nokuda 2 months kwabatsira ndeyokubvisa kunotonyanya kilogram, zvakakodzera kuitisa zvinoverengeka mabasa.

1. Kuronga alternation kuti kuipa uye mapuroteni mazuva. Rimwe zuva unogona kudya yayo kungwara, kusapfuudza macalorie. Pazuva rechipiri kurambidza kudyiwa gunsteling mapuroteni zvokudya, zvakadai akabika huku, yogati, koteji chizi, nyama uye zvichingodaro. D. chikuru chinhu kusapfuudza nezuva chinodiwa macalorie.
2. Chimwe faniro ari zvinodyiwa Sport. Daily cardio achawedzera kudyiwa macalorie, uye nokudaro mhanyisa muitiro kurasikirwa uremu. A nokudzidziswa simba dzose kunogona kubatsira kuchengeta muviri zvakanaka chimiro uye musapa tsandanyama dzako kuneta.
3. Mvura uwandu 1.5-2 litres pazuva. Iye achatanga muviri uye anobatsira kubvisa tsvina.
4. Idya zvishoma uye kazhinji. Uyu ndeimwe yenzira kuti rikurumidze uremu rikurumidze. Pazuva unofanira kudya 5-6 nguva, zvikamu 200-300 d
5. Useful zvigadzirwa. Chokwadi, keke iri zvokudya vanobvumirwa, asi kana iwe todzitsiva michero, miriwo, makabhohaidhiretsi yakaoma, uye mapuroteni zvakazara, chirungamutauro pachishandurwa zvikuru nokukurumidza.
6. More mapuroteni, nokuti zvinotora zvakawandisa mvura kubva mumuviri uye anochengeta tsandanyama.
7. Healthy kwemafuta. Ndivo kiyi muchimiro runako. Unogona kudziwana nehove jikichira mutsvuku, nyama uye mafuta linseed.

Sample Menu

Gadzira munhu Muterere kudya nokuti 2 months zvisingaiti, sezvo zvokudya zvinogona siyana chaizvo. Asi kuti ine Muterere zuva, kunzwisisa kwayo chaizvo yokurasikirwa uremu nesimba.

• B: 200 magiramu kuti oatmeal mumvura, 1 yogati nezvibereko.
• Lunch: chimedu muchero, akadai Apple, bhuratifuru kana chiduku mabhanana.
• Lunch: huku chityu 100 g, spoon maviri yakabikwa Buckwheat, muriwo (wemagaka, madomasi, nemiriwo).
• Afternoon tudyo: chizi nemishonga yemakwenzi kana michero.
• Dinner: Steamed hove uye muriwo Salad.

Zvayakanakira nezvayakaipira

Diet nokuti 2 months, somumwe, ine zvayakanakira ayo nezvayakaipira. Zvinofanira kutanga zvayakanakira, nekuti ivo zvakawanda.

Zvayakanakira tichiverenga macalorie:

• 2 months ari kudya haiiti kuti zvakasiyana siyana. Unogona kudya kebab, bande keke, kana mumwe zvokudya waunofarira.
• Muvanhu, hakuna nzara kurwiswa.
• Zvinobudirira.
• Zvinokwanisika kuderedza uremu kwenguva refu.
• Diet zvakakwana hazvikuvadzi muviri.

Nezvayakaipira tichiverenga macalorie:

• Tinofanira kugara kuonekwa. Kanenge, chero mafuta zvokudya varege kuzorangarirwa.
• The muviri anogona vajaire. Naizvozvo, mwero zuva nezuva caloric vanofanira kushandurwa nguva dzose. Somuenzaniso, nhasi - 1200 Mangwana - 1500, zvakusweramangwana - 1100.

Reviews

Panyaya zvokudya, kune mamiriyoni wongororo uye vose zvakanaka. Izvi uremu hurongwa rabatsira akawandisa vanhu ndeyokubvisa vaivengwa makirogiramu uye kuwana zvandinenge chimiro.

Panoperera nyaya tinogona kutaura kuti zvokudya haasi hazvo aiwanzopiwa wokushanda pamwe Golodova kana kurwadziswa. Unogona uremu yokutsanya, rinonaka, nyore uye panguva imwecheteyo kwete vavhiringe nzira yavo youpenyu.