Ngezinye izikhathi abesifazane bazibeka emisebenzini eyinkimbinkimbi, phakathi kwabo umuntu angakwazi ukukhipha isifiso sokulahlekelwa isisindo ngo-10 kg ngesonto. Isisindo sikhulu ngokwanele, kodwa isikhathi sincane, kodwa naphezu kwalokhu, kunezindlela eziningana zokufeza okufunayo. Mane uthi umphumela, emva kwezinsuku eziyisikhombisa kusukela ekuqaleni kokushiswa kwesisindo kuzokhombisa izikali, kuncike ezinkomba zokuqala, okungukuthi, uma umuntu enesisindo esingu-65 kg, bese elahlekelwa yi-10 kg ngesonto ngaphandle kokulimaza empilweni, ngeke aphumelele.
Indlela yokulahlekelwa yi-10 kg ngesonto?
Into yokuqala okudingeka ukwenze ukukhetha ukudla. Kuze kube manje, inamba enkulu yamasu enikeza imiphumela ehlukile. Lokhu kungenxa yezici zomzimba zomuntu ngamunye. Ukuthola indlela yokunciphisa isisindo ngo-10 kg, siphakamisa ukuthi sicabange ethandwa kakhulu futhi esebenzayo, ngokusho kokubuyekezwa, ukudla.
Ukudla kwamaprotheni . Ngalokhu kudla, udinga ukunciphisa inani lamafutha nama-carbohydrate okudliwe. Ngenxa yalokhu, amanzi amaningi kakhulu ashiya, futhi amafutha aqala ukushisa. Ngesonto udinga ukudla ama-300 g wezilwane zasolwandle, ama-gramu angu-200 we-fat-fat cottage ushizi nenkukhu yenkukhu, amagremu angu-100 enkomo kanye namaprotheni ama-5. Imikhiqizo kufanele ibhakiwe, ibiliswe noma iphekwe. Engxenyeni yokuqala yosuku ingxenye encane ye-carbohydrate eyinkimbinkimbi, ama-citrus kanye nama-apula angenayo i-unsweetened avunyelwe. Ngentambama, ungangezela kumikhiqizo yamaprotheni eyodwa yemifino engenawo isitashi. Ukuze ugcine umsebenzi ojwayelekile womzimba, udinga ukudla amafutha amancane - 2 tbsp. izinkezo.
Ukudla kwe-Kefir . Kunezinketho eziningana kule ndlela yokulahlekelwa isisindo, sinikeza inketho lapho isiphuzo senziwa khona nge-encane ye-calories ephansi ne-carbohydrate. Ukungazizwa ulambile futhi ugcine umzimba wokunciphisa umzimba, kutuswa ukuba udle ngezikhathi ezithile. Ukudla kokugcina akufanele kube ngaphezu kwamahora amabili ngaphambi kokulala. Izinga lansuku zonke le-kefir liyi-0.5 amalitha, futhi kufanele lenziwe nge-400 g yomkhiqizo ovunyelwe. I-Kefir yokudla ukuze ilahlekelwe isisindo ngo-10 kg ngesonto, ibukeka kanje:
- inombolo yosuku 1 - 1% i-kefir namazambane abhakabhaka;
- inombolo yosuku 2 - 1% i-kefir ne-low fat fat cottage shizi;
- Usuku # 3 - 1% i-kefir nesithelo esingenasithelo;
- inombolo yosuku lwesine 4 - 1% i-kefir ne-chicken ephekwe;
- Inombolo yosuku lwesi-5 - i-1% ye-kefir ne-fruit unsweetened;
- Usuku No. 6 - kuphela 1.5 g wamanzi ahlanzekile non-carbonated;
- inombolo yosuku 7 - 1% i-kefir nesithelo esingenasiphuzo.
Ngaphezu kwalokho, ungaphuza amanzi kanye netiye elihlaza.
Ukudla okuyi-Buckwheat . Enye indlela ethandwayo yokulahlekelwa isisindo, okuyinto enomsoco, okungenakujabula kodwa. I-Buckwheat - umkhiqizo onomdwebo ophansi we- glycemic , owuhle kakhulu ekudleni. Imigomo eyisisekelo ye-buckwheat yokudla ukuze ulahlekelwe isisindo ngo-10 kg:
- Imenyu yansuku zonke ihlanganisa iphalenda ye-buckwheat ngenani elingenamkhawulo lama-0.5 amalitha ka-1.5% kefir netiyi (ikhofi) ngaphandle kokushukela.
- Ngaphambi kokudla ngalunye, kufanele uphuze i-tbsp engu-1. amanzi, okuzogcwalisa ingxenye encane.
- I-Kasha ingcono kakhulu ekulungiswe yi-steaming okusanhlamvu ebusuku. Sebenzisa usawoti, izinongo nezinye izithasiselo ezilimazayo.
- Awunakudla ama-buckwheat ngemuva kwamahora angu-18, ngakho-ke uma uzizwa ulambile, uphuze i-kefir.
Ukuze ulahlekelwe ngokushesha ngo-10 kilogram ngesonto, akudingeki ukuthi ushintshe ukudla kuphela, kodwa futhi usebenze kanzima ezemidlalo. Kungcono ukunikeza okuthandayo umthwalo we-cardio, okubangela izinqubo zokushisa kwamafutha . Kule njongo, khetha ukuhamba ngebhayisikili, ukugijima, ukubhukuda, ukujubha, njll. Ngaphezu kwalokho, ungasebenzisa ngokungeziwe izindlela zokwelapha ezihlukahlukene, njenge-wraps nokusikhipha. Kuningi izindlela zokupheka ezifanele ukusetshenziswa ekhaya.