Indlela yokulahlekelwa isisindo kwiinyanga ezintathu?

Izondlo zivuma ukuba akunakwenzeka ukufikelela kwiziphumo ezilungileyo ngexesha elifutshane. Kulabo abanomdla nokuba ngaba kunengqondo ukunciphisa ubunzima kwiinyanga ezi-3, impendulo iyathuthuzela, kuba eli lixesha elincinci apho umzimba ungakwazi ukulungiswa khona. Ukongezelela, ukulahleka kwesisindo akuyi kubangela ingozi kwimpilo kwaye awukwazi ukwesaba ukuba iipounds ziza kubuya, njengoko kwenzeka xa ubona ukutya okufutshane kunye okuthe ngqo.

Indlela yokulahlekelwa isisindo kwiinyanga ezintathu?

Ukufezekisa iziphumo ezilungileyo, siphakamisela ukuphula lonke ixesha elibiweyo kwiimigangatho ezintathu ezilinganayo, kwaye ixesha ngalinye liya kuba nemiqobo.

Inyanga yokuqala . Iqala ngokuthenga idayari yokulahleka kwesisindo, apho ungabhalisa ulwazi oluyimfuneko kwaye, ngokuqinisekileyo, iziphumo. Into ebaluleke kakhulu iyatshintsha imigaqo yokutya. Ukufumanisa, ingaba kunokwenzeka ukuba unciphise ubunzima kwiinyanga ezintathu kunye nendlela yokuphumeza iziphumo, siya kuqwalasela imithetho eyisiseko ye-dietetics:

1. Ukuphelisa amafutha, amnandi, aphekiweyo kunye nezinye izinto ezingathandekiyo, kungakhathaliseki ukutya, ukutya.
2. Kufanelekile ukutshintsha kwisidlo sokuhlulwa, ukutya ukutya, amahlanu ngamaxesha. Oku kuya kunceda ukugcina i- metabolism kwaye ingacingi ngendlala. Isidlo esonelisayo kakhulu sisidlo sakusihlwa, kodwa esidliwayo kufuneka ukhethe iimveliso ezilula kwisisu.
3. Qinisekisa ukubandakanya kwimifuno enomdla kunye neziqhamo ezizityebi kwi-fiber, eziyimfuneko ekusebenzeni kakuhle kwenkqubo yokutya.
4. Imenyu yemihla ngemihla kufuneka iphuhliswe isebenzisa imveliso enempilo: inyama yokutya, intlanzi, iimveliso ezivela kumgubo opheleleyo, okusanhlamvu, iimveliso zobisi ezimanzi kunye nemifuno.
5. Ukupheka, sebenzisa ukupheka, ukupheka, ukupheka okanye ukupheka kwi-steamed okanye grilled.
6. Qiniseka ukuba uphuze amanzi ahlambulukileyo, ngoko umlinganiselo wesuku akufanele ube ngaphantsi kwama-1.5 litres. Ukongezelela, unako ukusela iziselo zendalo, itiye ngaphandle kweshukela, kwakunye neengxaki zokungenisa i-herbal infusions.
7. Kanye ngeveki, unokuchitha ixesha lokukhulula iintsuku, ezijoliswe ekucoceni umzimba. Ii-apula, i-kefir okanye i-porridge ye-buckwheat ifanelekile ukukhulula.

Ukusebenzisa amafomula awaziwayo ukubala ixabiso lekharori yansuku zonke, kwaye unciphise ixabiso elifumanekayo ngamaqela angama-250. Kufuneka kuqatshelwe ukuba umgangatho wemihla kufuneka ungabi ngaphantsi kwe-1200 kcal.

Qinisekisa ukongeza umsebenzi owenziwe ngokomzimba kwaye kuyona nto ingcono ukubeka ingqalelo kwi- aerobic workouts evumela ioli evuthayo. Kufanelekile ukwenza kabini ngeveki, emva kokuxininisa. Unokugijima, ugxume ngentambo, ugibele ibhasiki okanye udide.

Inyanga yesibini . Ukulahlekelwa isisindo ngama-25 kg kwiinyanga ezi-3, kufuneka uphinde unciphise umxholo wekhalori wokutya, uthathe ixabiso leenqununu ezingama-500, kodwa khumbula ubuncinci obuncinane. Landela imigaqo yokutya echazwe ngasentla.

Ngokuphathelele uqeqesho, kucetyiswa ukuba wongeze ezinye iiklasi ezimbini ngokunyamezela (umntu angacula), imizuzu engama-30-60.

Inyanga yesithathu . Ukuqonda indlela yokunciphisa ubunzima kwiinyanga ezi-3, kukufanelekile ukubonisa ukuba kuvela kule nyanga, nayo yonke imithetho, ubunzima buhamba thembile ngakumbi. Yingakho kunconywa ukuba ungeze iiseshoni ezimbini zexesha elide lokuqeqesha ngamandla kwishedyuli ehleliweyo imizuzu engama-30. Kukulungele ukusebenzisa umgaqo wokwenza umsebenzi kwi-tempo ephezulu imizuzwana engama-30, kwaye ke, imizuzwana engama-90. kwizinga elincinci kwaye yonke into iphinda iphindwe kwakhona. Ungasebenzisa nokuqeqeshwa kwamandla, okukuvumela ukuba ulayishe izihlunu uze uwenze embossed. Ngokubhekiselele kwisondlo, yonke imigaqo kufuneka iqhubeke nokuhlonishwa, kodwa umxholo wekhalori ngeli xesha kufuneka unciphise ube ngu-1200 kcal.

Abantu abaninzi banomdla wokwenza buninzi bokunciphisa ubunzima kwiinyanga ezi-3, ngoko awukwazi ukunika inani elichanekileyo. Izondlo zithi zilungile kwaye zikhuselekile ukuba umzimba ulahlekelwe yi-1-2 kg ngeveki.