Dzimwe nguva vakadzi vanozviisa pabasa ravo rakaoma, pakati pavo vanogona kusarudza chido chekuderedza uremu 10 kg pavhiki. Chiremera chakakura zvakakwana, asi nguva yacho shoma, asi pasinei neizvi, pane nzira dzakawanda dzekuzadzisa zvaidiwa. Ingotaurira kuti mugumisiro, uyo mushure memazuva masere kubva pakutanga kwekurema kwekurema ucharatidza zviyero, zvichienderana nehukutanga zviratidzo, kureva kuti, kana munhu akayera 65 kg, ndokurasikirwa 10 kg pavhiki pasina kuipa kune utano, haazobudiriri.
Nzira yekurasika 10 kg pavhiki?
Chinhu chokutanga chaunofanira kuita ndosarudza kudya. Kusvika iye zvino, nhamba yakawanda yemagadzirirwo anopa mhinduro dzakasiyana. Izvi zvinokonzerwa nemunhu mumwechete maitiro emuviri. Kuwana nzira yekukanda uremu hwemakirogiramu gumi, tinokurudzira kuti tifunge zvakanyanya kufanirwa uye zvinobudirira, maererano nekuongorora, kudya.
Proteine kudya . Nekudya ichi, unoda kuderedza huwandu hwemafuta nemahydrohydrates anodyiwa. Kuvonga ichi, mvura yakawanda inokurumidza kusimuka, uye mafuta anotanga kupisa. Kwevhiki imwe chete unoda kudya 300 g yezvokudya zvegungwa, 200 gm e-low-fat cottage cheese uye chicken fillet, 100 gramu yemombe uye 5 mapuroteni. Miti inofanira kubikwa, kubikwa kana kubikwa. Muchikamu chekutanga chemasikati chikamu chiduku chegorobhedhi, macrovirusi uye maapuro maviri asina kuwanikwa anobvumidzwa. Mumazuva masikati, unogona kuwedzera kune mapuroteni aine imwe yemiriwo isina ine starch. Kuti urambe wakagadzikana muviri muviri, unoda kudya mafuta mashoma - 2 tbsp. spoons.
Kefir kudya . Pane nzira dzakasiyana-siyana dzekushandisa nzira iyi yekuderedza uremu, tinopa sarudzo iyo iyo inwa inowedzera nechinguva chiduku che-calorie protein uye kinehydrates zvokudya. Kuti urege kunzwa nzara uye kuchengetedza mishonga, inokurudzirwa kuti udye nguva dzese. Kudya kwekupedzisira kunofanira kunge kusina nguva maawa maviri asati avata. Nhamba yezuva rekefir ye 0.5 litres, uye inofanirwa kubhadharwa ne 400 g yemuviri wakabvumirwa. Kefir kudya kuderedza uremu 10 kg pavhiki, rinotaridzika seizvi:
- zuva nhamba 1 - 1% kefir uye mbatata yakabikwa;
- zuva nhamba 2 - 1% kefir uye pasi-fat cottage cheese;
- Zuva # 3 - 1% kefir uye zvisingabvi nezvibereko;
- zuva nhamba 4 - 1% kefir uye yakabikwa chicken fillet;
- zuva nhamba 5 - 1% kefir uye zvisingabvumi zvichero;
- Zuva Nha. 6 - chete 1.5 g yemvura yakachena uye isina-carbonated;
- zuva nhamba 7 - 1% kefir uye zvisingabvumiri zvibereko.
Mukuwedzera, iwe unogona kunwa mvura uye gorosi chai.
Buckwheat kudya . Imwe nzira yakakurumbira yekuderedza uremu, iyo inofadzawo, iyo isingagoni asi kufara. Buckwheat - chigadzirwa nechepasi glycemic index , iyo yakakodzera pakudya. Zvinonyanya kukosha zvezvokudya zveghakheheat kuderedza uremu ne10 kg:
- Zvokudya zvezuva nezuva zvinosanganisira bhajiro yeghakheheat muhuwandu husingaverengeki hwema 0.5 litta e 1.5% kefir uye tei (kofi) isina shuga.
- Pamwe mushure mekudya, unofanira kumwa 1 tbsp. mvura, iyo ichazadza chikamu chiduku.
- Kasha yakanakisisa yakagadzirwa nekutya zviyo usiku. Shandisa munyu, zvinonhuwira uye zvimwe zvinowedzera zvinokuvadza zvinorambidzwa.
- Iwe haugoni kudya buckwheat mushure maawa gumi nemana, saka kana iwe uchinzwa nzara, inwa kefir.
Kuti ukwanise kurasikirwa 10 kilogiramu pavhiki, haufaniri kungochinja chete zvokudya, asiwo kushanda zvakaoma mumitambo. Zvakanakisisa kupa sarudzo yemotokari, iyo inokonzera mafuta kutsva nzira. Nokuda kwechinangwa ichi, sarudza mabhasikoro, kumhanya, kushambira, kuruka, nezvimwewo. Mukuwedzera, iwe unogona kuwedzera kushandisa shanduko dzakasiyana-siyana dzekunakidza, dzakadai sewraps uye kushambadzira. Kune zvakawanda mapepa akakodzera kumusha kwekushandisa.