20 Miitiro utano kuti kutungamirira zvabuda zvikuru

basa kwomuviri zvokudya utano achakupa utano, mufaro uye simba. Asi nyore miitiro inogona kunyange zvikuru kana kavo dzakachinjwa. Usati 20 nyore nzira kunzwa sezvakaita healthiest munhu munyika.

1. Movement

Zuva nezuva edza kufamba, kumhanya, kuchovha bhasikoro kana kutora zvose zvinobvira mumuviri basa kwemaminitsi 30. pfungwa dzenyu, muviri uye muchiuno chokwadi kuchaita mazvita.

2. Pokutanga: Kurara

The zvakawanda munhu akasatarisira hope usiku, ari wanyanya kwahunokonzera utano. Quality kurara kunokosha kana totaura kuderedza ngozi dzakawanda vanozivikanwa zvirwere. tsika iyi zvichakubatsira iwe uremu uye kupa Explosão simba. hope usiku zvakanaka, uchakwanisa kuita zvose zvinangwa kuzoita pasi. Zvinobuda ichapfuura zvaunotarisira zvose.

3. Imwai zvakawanda mvura

Kana iwe uchava kunwa mvura yakawanda, iwe kuwana zvakawanda simba uye muviri wako kuchapisa zvakawanda macalorie.

4. Idya nokungwaririra

Kubva zvino, hapana kwatangwa zvokudya! Kanganwa pamusoro tudyo. Kana iwe usingagoni azodya chaiye ezvinhu, nani tisangosiya kudya. Kana muchidya zvishoma nezvishoma, imi muri vasununguka uye kunakidzwa muitiro. Munguva kudya, funga pamusoro zvokudya zvako, zvisarudzo utano uye vorega tsika zvokudya kutsanya.

5. Verenga matanho

Haukwanisi vanopedzisira zvinodhura michina zvemitambo uye kurovedza vane gym mudzidzisi. Just arambe zvaunoita uchishandisa kushanda musi smartphone yenyu. Chinangwa chako chinofanira kuva chikamu matanho 10,000 daily.

6. Wedzerai zvokudya hanyanisi

The zvakawanda zvinogadzirwa achava aripo muupenyu hwako, nani unozonzwa. Wedzerai arugula kuti Pizza, sipinachi Salad uye wakatemerwa nemiriwo kupinda mumuto. Nokusanzwira mavhitaminzi kwenguva refu nguva kubvisa nzara.

7. Funga chokwadi

Mental utano kunokoshawo kuti kuvapo kwedu. Hanya pachako kunaka nomunhu, kubvisa zvisingakurudziri ari musoro wako.

8. Kubatsira muviri, "ngaasungirire"

Chiitwa ichi hakurevi chinhu okuwedzera Hardware, uye zvinogona kuitwa kwese. Just vhiki mbiri "bar" masekondi 30-60 pazuva kuchaita muviri wako anzwe kusimba.

9. Stretch

Muchava kugara manzwiro nani, uye kuwana dzimwe dzinokaroparuka simba kana maminitsi mashoma mangwanani yaungapedzera kuva ndichisveerera kurovedza. Saka kupi zvako weyoga bonde?

10. tudyo pamusoro nzungu

Tora kubasa rinokosha nezvikafu zvishoma. Munguva nzungu refu mapuroteni kugutsikana, kubatsira naOmega-3 mafuta, uye "chinhu" macalorie zvisipo. A duku vashomanana nzungu zuva rimwe zvichabatsira kuchengeta wako chiuno chomusikana zvikuru vakakwana.

11. kukosha mhasuro

Exercises vane zviyero hakuiti kuti uve "futa" Bodybuilder. Zvisinei, zvakanaka dzakabudirira tsandanyama mumuviri kuchaita muviri. Unogona kushandisa dumbbells ake senguva kunzwisisa. Saka muviri wako zvichatsva zvakawanda macalorie, kuwedzera mapfupa arambe achirema uye simbisa netsandanyama.

12. Kushandiswa kwakanyanya watsemuka ebasa

The zvikuru 30-wechipiri watsemuka yebasa munguva dzose kugwinya makirasi yakaderera remafuta akawandisa uye vane zvainoita mwoyo tsandanyama zvinobatsira. nomwe chete kwemaminitsi muviri pamwe zvikamu pfupi zvikuru zvakakwana zvakafanira muna ipi, kunyange zvakasimba papurogiramu.

13. More mon

Kana iwe nguva dzose kugara, iwe makawedzera BP uye mikana yakawanda kukurumidza kufa. Gara simuka uende - uye muviri wako pakarepo kuvakwazve mugwara utano.

14. Review zvokudya

Kana mufiriji izere zvinokuvadza zvigadzirwa, zvinoreva wakakomberedzwa miedzo. Zvino ndiyo nguva kuitisa imwe odhita.

15. kurasa pasoda

Carbonated zvinwiwa (kusanganisira zvokudya) - muvengi chikuru utano hwako. Edza kurega tsika iyi uye atsive Coke kudyiwa muchero.

16. Relaxation uye nhandaro

A maminitsi mashoma pazuva unofanira kuderedza kushushikana uye "restart kuti mabhatiri." Tora zororo kubva kombiyuta, verenga bhuku, kuteerera mumhanzi kana chete kufungisisa.

17. The Kuwanikwa zvokudya utano

Kana iwe uri yakachena uye narezhete makerotsi gura ndokuriisa mugaba nyore nguva dzose kuva tudyo utano.

18. The 80/20 Rule

Kana zuva nezuva iwe uchaparadza 80 muzana zvokudya zvinovaka, ipapo uchava mukana kudya aizikirimu kana keke pasina kukuvadza utano. mutoo uyu - the zvakakwana.

19. Gadzirira pachako zvokudya zvenyu

Kana iwe kubika woga, unogona kudzora uwandu mafuta, yavaibvisa uye macalorie. Vanosarudza wose pane kupatsanurwa ingredients.

20. Smart Solutions panze

The tsika yokudya zvokudya utano hakufaniri kungogumira masvingo kumba kwako. Enda kuresitorendi? Zvadaro kurayira mumwe Salad kana agovane makuru kudya neshamwari.