Ngobusuku behlobo, wonke umuntu wesifazane ufuna ukubukeka kahle. Ngemuva kwakho konke, phambili kukhona ibhishi, mini ne-bikini. Kepha amakhilogremu angeziwe wephula zonke izinhlelo. Ngokwethuka, owesifazane uphonsa ukudla okuhlukahlukene, lapho umzimba wakhe futhi naye uqobo ubhekene nengcindezi. Ilinde iholide liphenduka ufulawa. Ukugwema lesi simo, faka esivumelwaneni nobuchopho bakho bese ubheka ama-oda alo. Landela izeluleko zami ezibonisa nsuku zonke.
Imodi yokuphuza
Ukuvuka ekuseni, okokuqala kwesisu esingenalutho kuphuze ingilazi enkulu yamanzi. Lokhu kugeza kwangaphakathi okuvula umzimba kanye nohlelo lokugaya ukudla. Phuza ingilazi yamanzi imizuzu engu-10-16 ngaphambi kokudla ngakunye. Ungahle ube nomuzwa wamanga wendlala, futhi uma kungenjalo, bese ugcwalisa ngokwengxenye esiswini, ngaleyo ndlela ungadli ngokweqile!
Ukuvinjwa kwimikhiqizo
Uma ushaya umkhosi, faka lolk le-lemon noma uhhafu welamula eceleni kwesitsha. Fafaza ngejusi kalamula, noma phakathi kwezitsha zidla izingcezu ze-lemon. I-lemon inikela ngokuqhekeka kwamafutha futhi ithuthukise ukugaya. Kuzosiza futhi ukunciphisa okuqukethwe kwe-caloric kokudla okudliwayo, kuqede ukwamukelwa emzimbeni wamafutha amaningi, okuqinisekisa ukuthi unciphe kakhulu isisindo. Beka ukuvinjelwa kukhukhamba, amasoseji, ufulawa, ukudla okumnandi, okusemakheni, nokudla okusheshayo. Ngilulekisa yonke ikhalori ukushiya ekuseni. Ungakhohlisa isiko elincane futhi ngasikhathi sinye ungashintshi. Isibonelo, isaladi lika-Olivier lishintshe kancane ngokuya ngokwakheka. Esikhundleni se-sausage, sebenzisa inyama noma ibele lezinkukhu, esikhundleni samakhukhamba anosawoti - okusha, engeza ulamula ku-refueeling, ngaphezu kwemifino. Ukwakheka kwamakhalori sekuguqukile ngakude ngakuwe, futhi ukunambitheka bekungcono kuphela!
Yidla umtholampilo we-alamu!
Khumbula: ukwehlisa isisindo ngokushesha, yidla ngokuqinile ngehora! Qala iwashi le-alamu bese udle njalo emahoreni ama-3 kuma-5 Reptions. Isibonelo, ukudla kokuqala ngo-8.00, owesibili - ngo-11,00, owesithathu - ngo-14,00, owesine - ngo-17,00, ukwamukelwa kwesihlanu no-19,00. Ekwamukelweni kokugcina, nikeza ukukhetha kokudla kwamaprotheni. Ngemuva kweminyaka engu-19,00 phuza amanzi ngaphandle kwemikhawulo.
Ukunciphisa umthamo wezingxenye
Ngaphambi kokudla, cabanga ukudla kwakho. Ingxenye yakho akufanele ibe ngaphezu kwama-300 amagremu okudla ngakunye. Ungahlanganisa futhi uvivinye imikhiqizo. Isibonelo, epuletini elilodwa: inhlanzi noma inyama - 60-80 gr, imifino - 100-150 gr, iphalishi 50-70 gr. Amaprotheni, ama-carbohydrate kanye nefimu yama-coarse ungahlanganisa ukunambitheka kwakho. Uzoqonda ukuthi yini okufanele ukwehlise isisindo iyisimo esijabulisayo nesisu se-mustication. Futhi awudingi ukubulawa yindlala. Into esemqoka ukukhetha imikhiqizo efanele!
Ukuhwebelana
Ngaphandle kwezaba, hamba imizuzu engama-30 isinyathelo esisheshayo sansuku zonke noma ukugijima okulula. Nganoma yisiphi isikhathi noma kuphi lapho ungasebenzisa khona inkemba ye-mini-yokuzivocavoca:
1) ukulingiswa kokugxuma ngentambo - izikhathi ezingama-200;
2) Ukucindezela kusuka phansi - 3 kusondela izikhathi eziyi-12;
3) Ama-squats ajulile - ama-3 asondela amahlandla angama-25;
4) Ama-squats eLunge - 3 isondela izikhathi eziyi-15;
5) Ukuphakamisa izindlu zilele ngemuva. Senza inani eliphakeme kakhulu lokuphindwaphindwa kwezindlela ezi-3 (cindezela ongenhla);
6) ukulingiswa kwebhayisekili elele ngemuva. Senza inani eliphakeme kakhulu lokuphindwaphindwa kwezindlela ezi-3 (cindezela ophansi).