Kodi kuonda 30 makilogalamu: zakudya thupi, ndemanga

Kuonda mwa 30 makilogalamu maloto a anthu onse amene ali onenepa kwambiri. Koma bwanji kupita ku maloto ndi chenicheni? Khalani limasonyeza kuti kuonda si zovuta, monga kusankha chakudya chabwino ndi zolimbitsa ogwira.

mfundo

Kuonda ndi makilogalamu 30 ndi zotheka, koma zimenezi ziyenera kuchitidwa bwino. Rapid kuwonda ndi chifukwa achire wa madzimadzi ku thupi ndi kuchepetsa minofu misa ndi mafuta thupi yekha kwa nthawi yaitali.

Rapid kuwonda imafoola thupi, kuchepetsa chitetezo cha m'thupi, zikubweretsa kusokonezeka kwa mitsempha, maganizo. Mwachangu pano kungachititse kukomoka tulo, spasms mu nthambi, ndi matenda opatsirana.

The zakudya lowononga thanzi. Kulemera ayenera kuchepetsedwa pang'onopang'ono, palibe zoposa zitatu (ndi bwino - wina) kilogalamu pa sabata.

Muyenera sangathe adatengedwa kwambiri rekodi-zakudya. Choyamba kupita kudya kuwonda, ndiye amaundana mamba ndi kuwonda mabasi. thupi wayamba ntchito kwa chakudya wonyong'onya ndi Umbombo misa mafuta.

Kuwonjezera zakudya, kuonda mu moyo wa munthu ayenera kuonekera masewera olimbitsa thupi adzalimbikitsa kagayidwe wanu, kumangitsa khungu ndi kukweza mizimu.

madyedwe caloric

Kuonda pa makilogalamu 30 angagwiritsidwe ntchito pa 1200 kcal patsiku. Izi ndi osachepera kuchuluka kwa mphamvu thupi liyenera kuti uziyenda yachibadwa.

Tsiku ndi tsiku lamulo la zopatsa mphamvu kuchita masamu payekha. Anthu ena kuonda likunena paliŵiro mkulu. Ichi ndi chifukwa kagayidwe inapita patsogolo ndi zinthu zina. Kudya zopatsa mphamvu zosakwana 1200 n'zosathekadi, monga thupi ndi moyo wabwinobwino adzakhala opanda mphamvu. zofuna caloric Daily ayenera wokhutitsidwa ndi carbs kudya ndi mafuta. Ali:

• mankhwala ufa (mkate, masikono, mitanda);
• maswiti (shuga, maswiti, chocolate, Confectionery);
• enaake zakumwa;
• mbatata;
• woyera ndi mpunga zofiirira;
• zipatso okoma ndi zipatso;
• sauces.

Kumwa mankhwala amenewa amachititsa kuwonjezeka lakuthwa mu shuga m'magazi, amene amasintha thupi mafuta m'thupi. Mokwanira chakudya chimenechi sungakhoze, chifukwa theka la ola kudzakhala njala.

Nkosafuna kusiya kwathunthu chakudya, monga iwo mbali yofunika kwambiri mu njira kagayidwe kachakudya. Fast chakudya ayenera kusinthidwa kuti tisiye. Yotsirizira kupereka zokhalitsa kumverera kwa satiety ndi thanzi phindu. Yobwerera chakudya monga:

• phala zomwe zakonzedwa kwa mbewu yonse;
• yambewu lonse mikate;
• zipatso ndi ndiwo zamasamba kuti mulibe wowuma;
• owawa chokoleti;
• nyemba;
• zipatso;
• bowa.

Chotsani makilogalamu 30 kulemera owonjezera popanda kuphwanya thanzi ndi zotheka ndi kupita pa kadyedwe.

kudya mafuta

Kuonda ndi makilogalamu 30 ndi zotheka, koma kwathunthu kukusalani mafuta kuchokera zakudya n'zosathekadi, monga izi zingachititse mayamwidwe osauka a mavitamini ndi kuvutika mkhalidwe wa khungu, tsitsi.

The osachepera tsiku madyedwe a mafuta ndi '20 mafuta zoipa, ndipo ndi opindulitsa. Choyamba ano zimalimbikitsa mafuta. Zikuphatikizapo mafuta onse nyama ndi olimba masamba ofotokoza (kokonati mafuta, margarine, batala). Iwo m'mbuyo nzeru zinthu mu thupi si zovulaza thanzi.

Gulu lachiwiri zikuphatikizapo mafuta unsaturated, amene mwa dongosolo lawo wambirimbiri Omega-zidulo. Iwo kuthandiza thupi bwino kuyamwa mavitamini, kusintha ntchito ubereki anthu, kupereka mphamvu. Zothandiza mu zakudya. mankhwala amenewa ndi monga:

• masamba mafuta;
• wochuluka nsomba;
• nsomba;
• mtedza, kupatula mtedza.

mafuta Unsaturated osati zothandiza, komanso kwambiri mu zopatsa mphamvu, kotero ntchito molakwika iwo.

kagayidwe

Kuonda makilogalamu 30 pa mwezi kwenikweni chifukwa mathamangitsidwe wa kagayidwe. Kukondoweza kwa kagayidwe adzalola pokonza chakudya ndi phindu pazipita kwa thupi ndipo ndi zotsatira zabwino pa ndondomeko kuwonda. Imathandizira ndondomeko izi chingapezeke mwa:

• njala ndi yochepa kulephera kwa chakudya;
• kuwonjezeka thupi;
• mankhwala madzi, kuphatikizapo kusamba kapena anthunzi otulutsirako thukuta;
• Fractional zakudya ndi chakudya pafupipafupi.

njira izi agwedeza thupi, zidzapanga m'mimba dongosolo ntchito molimbika. N'kofunika kwambiri kulabadira thupi. Kuonda ndi makilogalamu 30 popanda olimba kuli kovuta.

Kusala masiku zakudya zomanga thupi kuthandiza kusuntha kulemera kutsogolo. Wopanda chakudya mwachizolowezi, thupi amene ali mu mkhalidwe nkhawa mwachangu yoyaka mafuta. masiku awa sayenera kuposa 2-3 pamwezi. Wautali zakudya chingachititse thupi, kuyambira oipa mapuloteni kupanga kuchuluka poizoni.

mapuloteni zakudya

Rapid kuwonda samalani mapuloteni zakudya. Palibe mafuta ndi chakudya. The mankhwala waukulu ali menyu: Taphunzira nsomba, woyera nkhuku nyama, masamba ndi nsomba. Kwa chakudya zakudya zomanga thupi, ndipo tsiku lina monga mbale munali chakudya pang'onopang'ono, kwa normalization wa kagayidwe. Pakufunika mu chakudya chochepa ndipo nthawi zambiri, nthawi zisanu ndi tsiku.

Zoyerekeza zakudya zomanga thupi zakudya:

• Kadzutsa: Four yophika mapuloteni popanda yolks.
• Akamwe zoziziritsa kukhosi: nkhuku m'mawere popanda mkate ndi mchere - 100 ga
• Chakudya: woyera nyama nkhuku kapena Taphunzira nsomba - 100-150, ndi
• Akamwe zoziziritsa kukhosi: zitini nsomba mu madzi yake, popanda mafuta.
• Chakudya: awiri yophika nkhuku mapuloteni.
• Asanagone: chikho cha yogurt.

chakudya zonse zakonzedwa popanda mchere ndi shuga. Pa tsiku la zimam'patsa chakudya kuwonjezera mbale wa pasitala popanda msuzi ndi mchere.

Wosakwiya kulemera imfa zakudya

Kuonda ndi makilogalamu 30 panyumba zimakhala zolimba ndi pang'onopang'ono. Quick njira wakhala tafotokozazi, ndipo tsopano - njira otetezedwa kwambiri kuti adzaonetsetsa imfa ya kgs wapatali kwa miyezi 4-6.

Mu kukafola zakudya ayenera kuona malamulo otsatirawa:

• Kutalika kwa zakudya sayenera miyezi inayi.
• Kodi kudya kawiri kawiri, mawola 3.5-4.
• Kumwa madzi ambiri, 2 malita patsiku.
• Musati mwachangu, ndi kuuluka, kuphika kapena chakudya kuphika
• Musadye nyama, sausages, kuphatikizapo sausages, sauces, maswiti ndi mankhwala Confectionery. Chiletso imagwera batala, zakumwa zoziziritsa kukhosi, mkaka ndi mafuta mkulu, kirimu wowawasa, batala, mkate, katundu wophikidwa anapanga ndi ufa woyera.
• Zakudya wodzilemekeza amadyera, masamba zosaphika ndi zipatso komanso dzinthu, mkate, pasta kwa mbewu yonse, Taphunzira nyama, nsomba.

zakudya izi osati kutaya makilogalamu 30, koma pita kwa zakudya moyenerera, zomwe kuteteza zikamera wa kunenepa m'tsogolo.

About "Zakudya 30" kuchokera Osama Hamdy

Osama Hamdy wasayansi walenga mfundo wapadera wa mphamvu, imene aliyense akhoza kutaya makilogalamu 30. Zochokera dongosolo la mmene zinthu zosiyanasiyana zimachitikira zikuchitika mu thupi. Kusamala zakudya, pamene kuonda munthu si akusowa zakudya.

The zakudya kumatenga masiku 30. Panthawi imeneyi, ife ndife kumwa madzi, unsweetened tiyi. Ndi zoletsedwa kumwa khofi ndi sodas. Pakuti snacking amaloledwa kugwiritsa ntchito masamba yaiwisi. karoti wina, letesi angathe kudya kapena nkhaka maola awiri pambuyo chakudya chachikulu. mbale onse kukonzekera popanda masamba ndi nyama mafuta. Masamba fungatirani kapena yophika ndi madzi. Zedi yaing'ono saloledwa ntchito zonunkhira: anyezi, adyo, tsabola.

Zipatso ankadya chilichonse kupatula nthochi, mphesa, nkhuyu, madeti ndi mango. Masamba mbatata yekha ndikoletsedwa.

zakudya mindandanda yazakudya, masamu mwezi akuyamba Lamlungu. The zakudya singagwire ena zakudya zina, komanso sinthanani masiku ena menyu. Pali awiri Mabaibulo a chakudya: dzira ndi kanyumba tchizi. Chitsanzo cha chakudya Tingaone mu chithunzi.

Reviews wa akazi amene anali pa chakudya, kunena zotsatira zodabwitsa ndi kuwonda mpaka makilogalamu 28. Koma kuchenjeza kuti muyenera kuonetsetsa kusewera masewera pamene zakudya, kapena khungu sagging, ndipo zotsatira zake m'munsi.

Thupi kuwonda

Kodi n'zotheka kuonda ndi makilogalamu 30? Inde, n'zotheka kuchita, koma zimandivuta popanda thupi. Anthu amene akufuna kuonda ayenera kudziwa kuti si Zochita zonse amathandiza kuchepetsa thupi. Ngati gulu zazikulu, kungakhale kuwonjezeka mu minofu misa, ndi kulemera owonjezera tidzakhalabe malo, koma wamafuta minofu adakali kusiya.

Zogwiritsira zokambirana umalimbana kuwonda thupi aerobic apereke thupi. Makalasi chichitike pa kofulumiraku, ndi kuwonjezeka kugunda kwa mtima. Imeneyi, thupi limapanga mphamvu shuga poyamba, ndiyeno kuchokera kwa mafuta. Kuchuluka ang'onoang'ono Payenera kukhala mphamvu katundu.

Chinthu chofunika kwambiri kuwonda zonse. Kutalika kwa maphunziro sayenera Pasanathe mphindi 30, ndiye theka la ola thupi imaphwanya mafuta. Chifukwa katundu ndi kuti azolowere pang'onopang'ono.

Katundu yabwino kwambiri kuwonda ndi:

• Gawo othamangitsa. Amathandiza kuchotsa kwa zopatsa mphamvu 400 pa theka la ola.
• Kupalasa njinga, amene mosavuta m'malo mwa njinga thupi. Burns kwa mphindi 30 250-500 zopatsa mphamvu;
• Kusambira. Amathandiza kuwotcha zopatsa mphamvu 400 pa theka la ola.
• Skiing. Iwo amachotsa mpaka zopatsa mphamvu 330.
• Kuthamanga yaitali kuyenda. Burns 200-300 zopatsa mphamvu;
• Kupalasa. Pa kulimbitsa thupi ndi yoyaka zopatsa mphamvu 300.

Othandiza kudumpha chingwe kwa mphindi 15-20. Iwo amapereka okwana thupi kulimbitsa thupi, cardio.

Sikuti ntchito mu olimba kalabu, ambiri kuyenda, kuthamanga kwa mphindi 10-15. Amathandiza kuonda anati yoga, Pilates, kuvina ndi ntchito zina zathupi.

Mosalekeza - ndi chitsimikizo chachikulu apambane mderalo kuwonda chifukwa makilogalamu 30. Ngati simungathe kupeza nthawi masewera, ndiye muyenera kuyiwala za ndichikepe tipite, tipite kutsika pansi pa phazi. Pasanathe zambiri kukwera pa mayendedwe ndi kuyenda kwambiri. Sankhani tchuthi sakhala odyera ndi m'chilengedwe ndi masewera yogwira.

ayamikira hudeyuschego

Pamwamba zalembedwa za momwe kuonda popanda mankhwala. Pokonza wa kuonda sanali wayamba kudwala ndipo anali kukhala omasuka zokwanira kutsatira mfundo zotsatirazi:

• m'malo mchere mu madzi ndimu;
• komanso yogawanika menyu tsiku;
• kumwa tiyi zobiriwira;
• mbale ka chakudya;
• kuchotsa mwachizolowezi olimba tchizi;
• ntchito L- carnitine pamaso workouts;
• maphunziro;
• kuseka ndi nthabwala zabwino;
• kugonana
• kadzutsa;
• nezi yaitali;
• kugona maola osachepera asanu ndi atatu.

Musaiwale za zinthu zazing'ono izi kuti akhoza kusintha zotsatira kangapo.

contraindications

Asanayambe zakudya osankhidwa, muyenera kukaonana ndi dokotala. Inu simungathe kupita pa zakudya kwa amayi oyembekezera kapena unamwino amayi. Contraindicated mu zakudya aliwonse a anthu ndi matenda za m'mimba ndi m'mimba.

Ngati inu mwadzidzidzi kuonda, izo kugwa ndi khungu limapezeka cellulite. Kupewa zochitika zimenezi masewera ndipo zosiyanasiyana kusamalira mankhwala (kutikita, opangidwa thupi, scrubs).

Reviews slimming

Ambiri amati: "Ndikufuna kuonda 30 makilogalamu, koma sagwira ntchito." Koma amene wonenepa, zindikirani kuti izi zimafunika zimachititsanso kwambiri. M'pofunika mwathunthu moyo wanu. Ambiri anasiya kalekale mbatata, zakudya zotsekemera, ndi kukhuthala, makeke, ndi zina zotero .. anthu awa ananena kuti mankhwala amenewa amangoika safuna, ndipo iwo ayamba kukhulupirira kuti. madona izi anamusilira chithunzi latsopano osatinso mukufuna kunenepa.

Pali akazi amene apita patali. Iwo anakwanitsa kuonda ndi makilogalamu 5-7, ndiyeno iwo anaponya zakudya. Ena madona pambuyo kulemera tisamadandaule, anachira mwamsanga anabwerera ku moyo wabwinobwino.

Kodi n'zotheka kuonda ndi makilogalamu 30? Reviews anthu ambiri amati inde. Kuchita izi, ndi kudya zakudya zoyenera pamodzi thupi.

Slimming 30 makilogalamu anthu amachita zakudya zosiyanasiyana monga yapamwamba ndi munthu, zogwirizana ndi makhalidwe a chamoyo. Ndipo amene akwaniritsa anthu a mtima, chinali chinthu chofunika kwambiri - chilakolako.