"Kuyambira paunyamata ndi kutalika kwake (158 masentimita) ndinalemera makilogalamu 56. Ndinkakonda chilichonse, ndinali bwino kulemera uku. Komabe, munthawi kuyambira 11th chaka cha 1 mpaka chaka cha University, ndidasindikiza kilogalamu 10 chifukwa chakuti kunali zaka ziwiri zopanikizira ine. Choyamba, Ege, kumapeto kwa sukuluyi, kuvomerezedwa kupita ku yunivesite ...
"Pamenepo ndinachira mpaka kulemera kwanga - kilogalamu 65"
Chithunzi: Zosungidwa Zanu
Linali maphunziro a 1 kuti ndikhale wamanjenje kwambiri chaka chimodzi: kuyambira mphindi yoyamba kukhala malo ano ndidazindikira kuti izi si yanga ... koma ndiyenera kuphunzira. Monga momwe ndinachira nthawi yomweyo mpaka kulemera kwanga - makilogalamu 65. Sindinadziyitanira nthawi imeneyo, koma ma kilogalamu owonjezera anali omveka. Mwachitsanzo, ndinali ndi masaya a chubby. Ndinali wopanda nkhawa motere.
"Sindinkadzitcha ndekha mu nthawi imeneyo Tolstoy, koma makilogalamu owonjezera anali omveka."
Akadatha kudzipereka kupenda kusanthula komwe kumathandizira kudziwa kuti ndi zinthu ziti zomwe zimachepetsa kagayidwe, ndipo zomwe zimathamangitsidwa. Izi zimapanga dongosolo lamphamvu. Malinga ndi zotsatira za mayesowo, ndinapatsidwa mndandanda wazogulitsa: zofiira, zobiriwira komanso zosayenera. Kwa zaka ziwiri zapitazi, ndimadya mindandanda iyi pafupifupi. Kuchokera pamndandanda wobiriwira, nditha kukhala ndi chilichonse komanso chochuluka; Ndikofunika kusagwiritsa ntchito kalikonse kuchokera pamndandanda wofiira (pali zinthu zomwe sizikulimbikitsidwa kudya konse); Kuchokera pamndandanda wosalowererapo kumaloledwa kudya chakudya kawiri kapena katatu pa sabata.
Gawo loyamba la kuchepa thupi: chakudya chokha pamndandanda wobiriwira. Kwa miyezi itatu ya chakudya chotere, ma kilogalamu 14 - ndipo izi ndi zamasewera! Chipatala chomwe ndidadzipereka, ndidaperekanso malingaliro omwe ndimatha kusewera masewera mu mawonekedwe a yoga kapena pilates katatu pa sabata 30-45 - osayeneranso.
Kilogalamu 14 iyi idayenda mwachangu mokwanira. Ndidataya ma kilogalamu 1.5-2 pa sabata. Kulemera kwanga kocheperako kunali ma kilogalamu 45-46. Nditayesedwa liti ndi Endocrinogist ndipo adokotala adandiwona kulemera kwanga, adati nthawi yanga yoima komanso kuti ndiimbe pafupifupi kilogalamu itatu. Tsopano zolemera zanga zimakhala pakati pa 49 ndi 51 kilogalamu.
Zowona, kukhazikika komwe ndidachira pafupi ndi ma kilogalamu 1.5 mwezi woyamba, koma tsopano achokapo kale, chifukwa ndidayamba kusuntha, ndikuyima atakhala kunyumba.
Nthawi zonse ndimadya pa mindandanda iyi. Ngati ndimadya china chake kuchokera pamndandanda wofiyira, kuchokera ku "choletsedwa", ndiye kuti ndiye kuti muyenera "kuyeretsa" - ndimayamba kudyanso pamndandanda wobiriwira.
Kodi mumaphatikizidwa ndi mindandanda yanga? Pafupifupi adakana kwathunthu mapuloteni a nyama, kawirikawiri kugwiritsa ntchito nyama. Nditha kupeza mtundu wa nsomba yoyera, nkhuku, ng'ombe, koma nthawi yomweyo makina mapuloteni amabwera koposa zonse, ndizothandiza kwa thupi langa.
"Kwa miyezi 3-4 miyezi ya chakudya chotere, ma kilogalamu 14 - ndipo izi ndi zamasewera!"
Zinthu 10 kuchokera pamndandanda uliwonse (wobiriwira, wofiira, wosagwirizana):
Green:
- kuswa;
- Sybas;
- zonunkhira ndi soya;
- amondi;
- kanyumba tchizi 1-2%;
- Bulgur;
- Oatmeal;
- maapulo;
- Tornet;
- chimanga.
Osalowerera:
- mbatata;
- Bakha;
- Mkanda wa tsanga;
- chivwende;
- nzimbe shuga;
- ma apricots;
- wowawasa wowawasa 15%;
- Chiwiri mchere mpaka maola 16;
- Nyemba zoyera;
- tchizi mpaka 50%.
Chofiira:
- mandimu;
- mango;
- Ufa wa tirigu wa kalasi yapamwamba kwambiri ndi zinthu zochokera pamenepo;
- shirimpi;
- ng'ombe yamkaka;
- sipinachi;
- nyama yakavalo;
- nkhumba;
- phwetekere;
- Vwende.
Ndine kawiri kapena katatu pa sabata kudyetsa nkhuku kapena cambal. Ndikupeza gawo lalikulu la mapuloteni anga mu tirigu, limakhala croup yambiri, nyemba, mtedza, masamba olemera m'ma protein.
Komanso ndili ndi mapuloteni ambiri mkaka mu zakudya, koma mkaka wa ng'ombe mu mawonekedwe ake oyera, mwachitsanzo, kupatula. Ndimasinthitsa mbuzi kapena masamba. Koma ndimadya wowawasa zonona, Kefir, tchizi tchizi, Ryazhenka - zinthu zonsezi zitha kukhala zochepa. Inde, pamndandanda uno ndinasiya kunenepa kwambiri komanso mosavuta. Koma chinthu chofunikira kwambiri ndikuti sindinapanikizika mukamasamukira ku kachitidwe chotere, ndipo zakudya zomwe ndimakhala nazo. "
Ngati mukufuna kugawana masinthidwe ake, tumizani ku makalata athu: [email protected]. Tidzalengeza nkhani zosangalatsa kwambiri patsamba lathu ndikupereka mphatso yosangalatsayi.