Njengomthetho, ukulahlekelwa ngokukhawuleza kwindleko ekhaya kuyafuneka ukuba amantombazana ahambe ngeeholide, imibhiyozo kunye namaqela eenkampani. Ubomi obuqhelekileyo, xa umzimba ufihliwe yimigca emininzi yengubo, ubunzima obunzima kakhulu abubonakali kakhulu, kodwa kwi-cocktail sigqoke iimpazamo zicacile! Siza kuqwalasela ukulahleka kwezinto eziphantsi kwekhaya ekhaya elifutshane.
Inyathelo # 1
Ukuqala, ubuyekeze ukutya kwakho. Into eninzi ayinakuyinqumla: iya kuthoba i-metabolism kwaye ekugqibeleni ukulahleka kwesisindo ngokwayo. Nangona kunjalo, yonke inobungozi, i-fatty egcwele i-carbohydrates kufuneka ikhutshwe. Yidla ngokwelo lokutya:
- Usuku lokuhlwa kwasekuseni: amaqanda atyhidiweyo athile, ii-3-4 zezipuni. isaladi ukusuka elwandle okanye iklabishi eqhelekileyo okanye 1 ikhukhamba.
- Ukutya: umgangatho osebenzayo (300 g, malunga neekhilogram ze-1.5) zesobho se-fat-fat, i-3-4 tablespoons. isaladi kwiimifuno ezitsha kunye nenani elincinci leoli.
- Ngentambama yokutya: i-apula okanye i-orange.
- ISidlo: 100-150 g (inxalenye engaphezulu kwidokethi yamakhadi) yenkomo, intlanzi okanye inkukhu ene-recipe ye-sauerkraut okanye iklabishi echitshiweyo (unokufumana inxalenye enkulu yezinto ezihlosiweyo).
Ukuba uziva ulambile ngaphambi kokulala, uya kuvunyelwa ukusela indebe ye-green tea ngaphandle kweshukela okanye iglasi ye-yogurt ephothiweyo.
Inyathelo # 2
Ukuze ulahlekelwe kakhulu kwemilenze kunye nesisu esisemakhaya, kubalulekile ukuqhuba i-gymnastics. Umsebenzi wezinto ezibonakalayo ukhawuleza umonakalo we-metabolism , okwenza kube lula kakhulu ukunciphisa umzimba, kwaye nangona kukutya okulula, awuyikubeka ingozi ekuhlangabezaneni nefuthe le "plateau" ngenxa yokunciphisa iinkqubo zokuxilonga.
Ukulahleka kokunciphisa umzimba ekhaya kungaquka imisebenzi enjalo:
- ukuhamba kwimihla ngemizuzu engama-20-30;
- iikhosi zemihla ngemizuzu engama-40-60 ye-shaping okanye i-aerobics esekelwe kwisifundo sevidiyo;
- ukuqhutywa kwimihla ngemihla yokuzilolonga: i-20-sit-ups, ukuhlaselwa kwe-20, iinkemba ezingama-20 ezinemilenze, i-15-push-ups, imizuzu emihlanu kwintambo (enye indlela ichazwe, kufuneka kubekho ezintathu kwi-totali, oko kukuthi, emva kokugqiba yonke imisebenzi, uqala ngokuphindwe kabini ngaphandle kokuphazanyiswa);
- Izifundo zemihla ngemihla kunye nentambo yokudumala (imizuzu engama-20 ukuya kwimizuzu ngemini kunye ne-15-20 imizuzu ngentambo).
Njengoko ubona, iirephepheni zokulahlekelwa ubunzima ekhaya zilula: nje nje udla ngokufanelekileyo kwaye usebenzise rhoqo, ukuze ubunzima bakho buncibilike. Kwiintsuku ezi-4 ukuya kwezi-6 ukuya kule ndlela, unokukwazi ukulahleka lula iipounds ezimbalwa uze ufezekise injongo. Ukuba uthatha amanyathelo amabini amabini ngaphezulu, uza kukhulula ubunzima kwaye ulondoloze umphumo.