Fitness: chikafu vasati uye pashure muviri. Menu, Recipes

Achiedza kuwana yakanaka mufananidzo, kunyanya mumwaka muzhizha, vakadzi vanoenda mazano akasiyana-siyana. Strict zvokudya, kugara ekudzidzisa, masaja uye Achiputira, nokusachena mixes namazariro uremu. The mazita ari hazviperi. Zvisinei, nzira inobudirira zvikuru ichiri kunzi simba mutoro. Panguva iyoyo tinofanira kuyeuka kuti kugwinya uye kudya zvinovaka muviri - wezvikamu zviviri nopindirana zvinhu.

Sei uchifanira kudya zvakanaka?

Kana iwe maekisesaizi, kunyanya kwazvo, muviri kwete chete chinozadzwa kubvisa macalorie pasingadiwi, asi kurasikirwa kuchikosha chikamu simba.

Kana kushaya zvokudya zvinovaka muviri uremu Chokwadi, uchava yokuyeresa, asi pane chii nemari? Kwete kugamuchira zvakafanira simba reserves, muviri richabudisa izvozvo pachake munyama, kureva kuti tsandanyama. Saka, imwe uremu havazobvumirwi kurasika nokuda mafuta pomoto, Akaroromesawo Vhoriyamu tsandanyama tishu. Izvi zvinoreva kuti anenge chero Taut uye toned ganda, uye haugoni kuva. General mumuviri kutsungirira uye kuchembera, uye kuita purogiramu muviri vachava kure zvikuru. Ndokusaka zviri kukoshesa hwakanaka gym kudya kunovaka.

Kana zvakawandisa kana kusashandiswa macalorie zvokudya uchakandirwa shure zvakare uye zvakare, uye basa kugadzirisa nenhamba kuva maturo maekisesaizi.

5 Mitemo inokosha zvitengeswa

1. Idya vaviri maawa pamberi Workout yenyu.

2. Kana purogiramu haabvumiri nguva kudya pamberi Workout, kubata pachako muduku chigamba rima chokoreti. The yokuwedzera macalorie urege kuuya nayo, asi ichava wedzera simba.

3. Fitness simba iri pakuti unoda kudya kakawanda, asi zvikamu zviduku. The muviri haana nguva kuwana nzara, uye iwe - kuwana wakafuta.

4. Inwa mvura. It kwete chete anovanza kunzwa nzara, asi haibvumiri muviri kuti dehydrate panguva zvikuru vanga vaneta.

5. Pashure Workout chinhu chinodiwa kuti apore aipedza simba. Izvi zvinogona kuitwa, uchishandisa yakaderera mafuta yokurenda chizi kana yogati. Asi kwete pakarepo mushure muviri.

Diet haana kutyorwa!

Fitness zvokudya - kwete nyore muitiro, zvingaita sezvinoshamisa pakutanga kuaona. On sei iwe kutevera isingachinji hurumende kudya, kubudirira pakurasikirwa uremu.

Kutanga zuva ane chisvusvuro anofanira kuva. Pane zviri nani uye zvikuru gobvu, kashoma uchida kudya zvokudya zvemasikati. Pamusoro kuti mangwanani muviri ozeyewa zvokudya kupfuura nyore, akatendeuka kuva simba pane mafuta. Kana pasina Nzara uye zvakanakisisa kuti vanokwanisa, zviri kofi, edza kuderedza chisvusvuro mugove. Usiku, kwete chete kugaya zvokudya, asi achava nenzara mangwanani.

Best kudya pamberi Workout - imwe puroteni! Naizvozvo, vashoma maawa vasati kuenda yokurovedza muviri kudya mapuroteni zvokudya. Inogona yakabikwa, bhinzi nezvinogadzirwa nomukaka. Kana zvisingaiti, ivo yemitambo muviri chitoro, unogona kutenga zvakasiyana siyana yokuvirisa muchimiro gainers uye mapuroteni. Asi yeuka kuti haugoni vavashungurudze. chinangwa chako - kwete kuti vawane zvakawanda kwetsandanyama uye kurasikirwa kilos shoma uye sungisa nhamba.

Fitness zvokudya hazvibviri pasina makabhohaidhiretsi. Sezvo chikazozikamwa, makabhohaidhiretsi, pane nyore uye zvakaoma kunzwisisa. Haudi kuti awane zvimwe kilos? Idya chete makabhohaidhiretsi dzakaoma. Ivo zvinowanika zviyo, bhinzi, Pasta chete durum. Zviya, izvi chete zvinhu uyewo aine shuga, izvo saka zvakakodzera kuti nekure simba rakadini.

Asi mano makabhohaidhiretsi muchimiro chocolate, zvinozipa mabhanzi, makeke, pasoda, anopomerwa risingabatanidzwi muviri zvachose.

Fitness kudya kunovaka. Menu - sei kusarudza ndiro?

Chokwadi, munhu aigona kufungidzira akagadzirira Muterere chiratidzo ose zuva. Asi hazvina musoro, nekuti chinhu chikuru kuziva kana rokunyora zvokudya - zviri zvinhu zvinotaurwa. Rangarirai navo nyore hwokuverenga of 4 1. Zvisinei, hatisi mukirasi masvomhu, saka decipher ichi mashiripiti kuti. nhamba Mumwe rinoenderana huwandu imwe maatomu akafanana. Somuenzaniso, 4 - ndiko mapuroteni. Three - Mishonga faibha. Two - makabhohaidhiretsi. One - kwemafuta. Zvino funga muenzaniso kutsanangura gym zvokudya.

Pazuva unofanira kudya 4 huwandu mapuroteni, iyo rinowanikwa huku zamu, hove rakaonda, dzemugungwa, mazai, koteji chizi.

3 huwandu nemiriwo nemichero. Somuenzaniso, lettuce, maapuro, mabhanana, bhuratifuru, wemagaka uye zvichingodaro. D.

2 huwandu pamusoro makabhohaidhiretsi kunzwisisa huri zviyo uye wholemeal chingwa.

1 kushumira kwemafuta utano dziri nzungu uye mbeu, mafuta hove.

Kureva, zvokudya zvichange pamusoro.

Breakfast: oatmeal uye zai nevachena.

Lunch: koteji chizi, apple.

Lunch: miriwo Salad, wakapfeka namafuta, hove dzakaonda uye mupunga.

Afternoon tudyo: mabhanana low-mafuta yogati.

Dinner: huku zamu, sipinachi.

Fitness kudya kunovaka. Recipes

To Muterere akarega kuva zvakafanana mhando uye haana hanya kwayo kuravira kufinhwa, unogona kushongedza vaviri vanokodzera here Quick uye akomborera uri nyore, anobatsira, uye Chikurukuru, rinonaka, kwete entailing imwe uremu.

chiedza muto

To kubika uchada twakadai imwe duku, munhu spoon pamusoro grated celery, mumwe hanyanisi, mumwe zana magiramu ruvara uye kweBrussels inomera, mumwe spoon pamusoro zvomumagaba pizi, zvishoma nutmeg uye munyu-mhiripiri kuravidza. To muto akanga akapfuma, zvinokwanisika kuti kuwedzera mvura kuutio, kana chero nezvinonhuwira panguva nokungwara kwako. Hafu fő mvura mota, uye kuwedzera wakatemerwa makarotsi, hanyanisi, yakakamurwa nokuda konifurawa florets, uye zvimwe zvigadzirwa - kuchinja. Bikai miriwo kwemaminitsi 20 kusvika vakabika. The muto zvagadzirirwa!

Uye iwe unogona kugadzira rinonaka Orange muto, zvisina chete akakodzera toasts, asi achava yoga mundiro. The resipi iri nyore chaizvo. Vanechitsama guru maranjisi pani uye akatema nehafu. Wokuhafu nepavaigona muto uye zest, minced pamusoro grater akanaka kana ari blender. Mune saucepan kudururira muto run grated zest uye kuwedzera aidya chipunu uchi. Uyai kuna pamota uye kubika maminitsi mashoma zvikuru. Zvadaro, kunoguma uremu kuwedzera chizi uye whisk kwazvo zvose. The muto zvagadzirirwa!

mhedziso

Zvino kuti unoziva vamwe kugwinya Recipes, zvakakodzera uye utano kudya, musingadi kuwana kunzwisisa kana zvinoda yakawanda vakasununguka nguva. Uye mazano anotevera nyore haazorambi chete kunzwa vakasununguka, asi vanewo wakanaka nhamba. Just vaviri mwedzi, uye kudya zvinovaka muviri vachapinda tsika chinobatsira, uye kurovedza achaunza zvibereko zvavo zvokutanga.