John Myers
Belly off
Kana iwe uchida kuderedza uremu, iwe unofanirwa kuita pasina mafuta, zvaiwanzotaurwa. Nokuti pasina mafuta mundiro, hapana anosvika mudumbu uye muhudyu. Zvinonzwika zvine musoro, handizvo here? Asi hazvo, kunyanguvezvo, iyi dzidziso yave yechinyakare, vanodaro nyanzvi dzezvokudya nhasi. Nokuti mafuta haaiti iwe mafuta - pane zvinopesana. Kana iwe ukadya mafuta akakodzera, iwe unotozoonda uye kubvisa dumbu rako.
Mafuta anoita kuti ufure? Kwete!
Chinoshanda sei? Musiyano wekutanga unoitwa pakati peakazara uye monounsaturated kana polyunsaturated fatty acids. Mafuta akaguta anowanikwa muzvokudya zvemhuka zvakadai senyama nechizi. Polyunsaturated acids, eg B. omega-3 kana omega-6 fatty acids, anowanikwa mumiti yemiti yakadai semafuta emuorivhi, makopeya, nzungu, kana hove dzegungwa. Uye ndiwo chaiwo mafuta aya anoita zvinoshamisa. Panzvimbo pekukurumidza kutamira kumafuta emudumbu, polyunsaturated acids inodzora metabolism uye ive nechokwadi chekuti mabatiro erudo akaputsika ipapo. Zvakanaka? Uye kuonda uku kunowedzerwa kana tikachinjira kukudya kwakaderedzwa nemacarbohydrate panguva imwe chete, kureva kutarisisa zvishoma nezvechingwa, pasta, uye chokoreti pane zvakajairika. Ingoisa pamwechete menyu ine mavara ane mizhinji yemiriwo, saladhi, hove, uye zvigadzirwa zvemukaka, uye uuye inonaka yedumbu tuck booster avocado patafura kakawanda pazuva. Pamusoro pezvo, shandisa mafuta emuorivhi akawanda uye gomba rakazara kana kemikari hydrogenated mafuta kubva kune zviri nyore zvekudya. Zvakakosha: Inwa 2-3 litres ezvinwiwa zvisina shuga zuva rega rega. Neyedu yenguva yekurovedza muviri (ona pazasi) iwe unopisa akawanda ekuwedzera macalorie. Zvichienderana nehuremu hwako hwekutanga, unogona kurasikirwa nyore kusvika ku3 kilos muvhiki imwe. Uye kunyanya padumbu. Yay!
Dumbu rangu rapera nekuda kwekudya kwekotapeya
- Fruity Salad
Kunyangwe sekutanga kana pakati - fruity avocado saladi inoshanda nguva dzose. Unganidza saradhi yako yaunofarira mundiro woipfekedza ne 1/2 avocado, 1 tsama yemastrawberries, uye 1 tsama yeblueberries. Shumira ne fruity vinaigrette.
- Chingwa chinopararira
Kuti uwedzere kupararira, iwe unongoda 4 zvinongedzo: 1 avocado, 1-2 clove yegariki, munyu, uye mhiripiri. Ingosvina nyama neforogo uye sanganisa negoriki yakakoswa, mwaka - waita.
- Chokoreti kirimu
Mune blender, puree 1 avocado, 3 tsp cocoa, 1/2 tsp sinamoni, mamwe maple syrup, uye 2 mashizha emint. Rongedza netumwe tublueberries wobva wadya sechikafu kana sechirairo chekurara.
- Green Smoothie
Isa 1/2 avocado, tsvimbo imwe ye celery, 1/1 gaka, 3 tsama ye lettuce, uye 1 maapuro akachekwa mu blender ane tsama ye ice cubes. Rongedza nechidimbu cheraimu uye unakirwe kwekudya kwemangwanani kana sechikafu pakati pekudya. Pasi-kumusoro! Mamwe mapeji eSmoothie anogona kuwanikwa pano.
Belly off thanks kune interval training
Dzokorora chiitwa chega chega kwemasekonzi makumi matatu nekukurumidza sezvaunokwanisa. Mushure maizvozvi, unogona kuzorora kwemasekonzi makumi maviri. Mushure me 30 kutenderera, simba rekudzidzira rapera.
- Ball lunge
Mira wakatwasuka, bata bhora rakananga pamberi pako, wosunga dumbu rako. Zvino tora danho guru mberi negumbo rimwe uye pfugama mabvi ako nerimwe. Bhora rinoenda kudivi. Zvino dzokera kunzvimbo yekutanga, uye shandura mativi. Dzokorora kwemasekonzi makumi matatu. Izvi zvinodzidzisa matako ako nezvidya.
- Squats nebhora
Simuka wakatwasuka. Bata bhora pamberi pechipfuva chako uye simbisa maoko ako zvakasimba. Zvino pfugama namabvi ako uye tambanudza matako ako kure kumashure. Dzokorora kwemasekonzi makumi matatu.
- svetuka tambo
"Rope Skipping" inodzidzisa kutsungirira, kubatana, kusvetuka simba, abs, makumbo, uye pasi. Zvakawanda hazvigoneke! Bata tambo mumaoko ese uye svetuka nekukurumidza sezvaunokwanisa kwemasekonzi makumi matatu. Asi chenjera: njodzi yekugumburwa. Semunhu anotanga, ita nyore.
