Sezvo mutemo, kurasikirwa kwekureruka pamisha kunotarisirwa kuvasikana pamasikati ezororo, mhemberero nemasangano emakambani. Muhupenyu humwe, kana muviri wakavanzwa nezvidimbu zvezvipfeko, huwandu hunorema hahuzi hunoonekwa, asi mukupfeka kwekambani zvikanganiso zvinova pachena! Tichafunga nezvekurasikirwa kwemahombekombe pamusha munguva pfupi.
Nhanho # 1
Kutanga, rongedza kudya kwako. Zvakawanda hazvigoni kuzvidzora: zvinoderera pasi metabolism uye pakupedzisira kushaya kurasikirwa pachako. Zvisinei, zvose zvinokuvadza, mafuta uye azere nemahydrohydrates zvinotofanira kuiswa kunze. Idya maererano nekudya uku:
- Chikudya chamangwanani: mazai maviri akaoma, mafuraji 3-4. saladhi kubva pagungwa kana kazhinji kabichi kana 1 cucumber.
- Zvokudya zvemasikati: inoshandiswa kushandiswa (300 g, inenge 1.5 makapu) e-soft-soup, 3-4 maspuni. saladhi kubva mumiriwo mitsva ine uwandu hwemafuta.
- Masikati manyoka: apulo kana marangi.
- Kudya: 100-150 g (zvishoma kudarika chikwata chemakadhi) chechipfuwo, hove kana nyama inenge yakagadzirirwa, sauerkraut kana stewed kabichi (unogona kuva nechikamu chikuru chekunakidzwa).
Kana iwe uchinzwa nzara usati warara, iwe uchabvumirwa kunwa mukombe wegreen chai usina shuga kana girazi rega yogiti yakagadzirwa.
Nhanho # 2
Nokuda kwekurasikirwa kwemakumbo uye mimba pamba, zvakakosha kuitisa gymnastics. Chiito chekuita muviri chinowedzera metabolism , izvo zvinoita kuti zvive nyore kwazvo kuderedza uremu, uye kunyange kupesana kwekudya kwekudya, iwe hausi mungozi yekutarisana ne "plateau" nemhaka yekuderedza kudengenyeka kwemagadzirirwo emagetsi.
Kukurumidza kuora kurasikirwa kumba kunogona kusanganisira mabasa akadaro:
- kuramba zuva nezuva kwemaminitsi 20-30;
- zvidzidzo zvemaminitsi makumi mana nemakumi mana emasangano ekugadzira kana aerobics zvichibva pachidzidzo chevhidhiyo;
- zuva roga roga kurongwa kwezvidzidzo: 20 vagere-ups, 20 kushorwa, 20 minondo nemakumbo, 15 kusvitsa-ups, 5 maminitsi pamusoro pambo (imwe nzira inotsanangurwa, inofanira kunge iri mitatu muzvikamu, ndiko kuti, mushure mokuzadzisa maitiro ose, unovatangazve kaviri kamwe pasina kukanganisa);
- zvidzidzo zvese zvezuva nezuva neketambo uye rambo rwekucheka (20-30 maminitsi pazuva neine hoop uye nemaminitsi gumi nemaminitsi gumi nemakumi maviri nemashanu netambo).
Sezvaunogona kuona, mapepa ekurasikirwa kumba iri nyore: ingodya chete uye itai nguva dzose, kuitira kuti uremu hwako hurumidze kunyunguduka. Mumazuva 4-6 chete mumutambo uyu, unogona nyore nyore kurasikirwa nemazana mapaundi uye kuzadzisa chinangwa chaunoda. Kana iwe ukatora matanho maviri aya kwenguva yakareba, iwe uchatora uremu huwandu uye uchengetedze chigarire kwenguva refu.