How kudzikira makirogiramu uremu 30: zvokudya, muviri, wongororo

Uremu ne 30 hope makirogiramu vanhu vose vakafuta. Asi sei kuenda kubva kurota chokwadi? Practice inoratidza kuti kuderedza uremu hakuna kuoma zvakadaro, chete sarudza zvakanaka kudya uye inoshanda muviri.

zvinhu zvinotaurwa

Uremu ne makirogiramu 30 zvichibvira, asi izvi zvinofanira kuitwa nokungwaririra. Rapid kurasikirwa kurema kwakakwana nokuda kushaya kwakaita mvura kubva mumuviri uye kuderera kwemitambo kwetsandanyama uye muviri mafuta kuenda chete kwenguva yakareba.

Rapid kurasikirwa uremu simba muviri, achidzikisa masoja kudzivirira, zvoita kuti huta kuparara, kuora mwoyo. Kurumidzai pano kungaita kufenda, kushaya hope, kurwadza kwacho ari maoko nemakumbo, uye zvirwere zvinotapuriranwa.

The Kudya harifaniri kukuvadza utano. Weight vanofanira kuderedzwa zvishoma nezvishoma, hapana anopfuura matatu (uye nani - mumwe) kilogram pavhiki.

Haufaniri kuti akukurwe zvakare monkey-zvokudya. Kekutanga enda zvakasimba uremu, ipapo yaita chando pachikero uye uremu rinomira. The muviri anobvamburwa kushandiswa kune monotonous zvokudya uye vanochengetedza mafuta guru.

Kuwedzera zvokudya, kurasikirwa uremu muupenyu murume anofanira kuonekwa muviri kuti kuchasimbisa muviri wako, sungisa ganda uye kusimudza midzimu.

Caloric yaunodya

Uremu pa makirogiramu 30 anogona kushandiswa pana 1200 kcal pazuva. Ndiyo shoma chitsama simba kuti muviri inoda kuti kwomuzvarirwo inoshanda.

The daily chinodiwa macalorie rinowanikwa nomumwe. Vamwe vanhu uremu zvishoma nezvishoma uye mumwe mukuru mukuru pamwero. Izvi imhaka kune nokukurumidza muviri uye zvimwewo. Idya asingasviki 1200 macalorie hazvibviri, sezvo muviri chaiko upenyu kuchashaikwa simba. Daily caloric zvinodiwa zvinofanira inogutswa kutsanya carbs uye mafuta. Ivo:

• furawa zvigadzirwa (chingwa, mabhanzi, pastries);
• zvihwitsi (shuga, zvihwitsi, chocolate, confectionery);
• carbonated zvinodhaka;
• matapiri;
• chena uye shava mupunga;
• zvemiti michero uye michero;
• sauces.

The kunwa mishonga izvi kunokonzera rakapinza kuwedzera ropa shuga, iyo inoshandura muviri ari mafuta muviri. Enough zvokudya ichi asingagoni, nokuti mune hafu yeawa achava nzara.

Hazvibetseri kusiya makabhohaidhiretsi zvachose, sezvo ivo basa rinokosha mune metabolic kwendangariro. Fast makabhohaidhiretsi zvinofanira kushandurwa kuderedza. Ekupedzisira kupa kare kunzwa mukaguta uye zveutano. Kuderedza makabhohaidhiretsi dzinosanganisira:

• Porridge iyo yakagadzirirwa kubvira yose zviyo;
• tsanga yose breads;
• michero nemiriwo dzinenge dzisina starch;
• zvinovava chokoreti;
• bhinzi;
• michero;
• howa.

Bvisa makirogiramu 30 yokufutisa pasina zvinopesana utano zvinogoneka chete nokuenda mberi muviri.

mafuta yaunodya

Uremu ne makirogiramu 30 zvichibvira, asi vanodzinga mafuta zvachose zvokudya hazvibviri, sezvo izvi zvinogona kukonzera murombo Absorção de Água mavhitamini uye achiipa kwokufara ganda, bvudzi.

Shoma zvazvingava nezuva iri 20 magiramu mafuta mafuta zvinokuvadza uye zvinobatsira. Okutanga nomuti kwemafuta. Vanosanganisira zvose mhuka kwemafuta uye rakasimba miriwo anotsanangura (womukokonati mafuta, margarine, ruomba). Ivo kunetesa kupanana zvinhu mumuviri uye hausi utano.

chikamu chechipiri zvinosanganisira unsaturated mafuta, izvo mune nechivako yavo yakawanda naOmega-acids. Vanobatsira muviri kuti nani kupinza mavhitamini, kuvandudza munhu dzokubereka basa, zvinopa simba. Yaibatsira mune zvokudya. zvigadzirwa izvi zvinosanganisira:

• muriwo mafuta;
• jikichira hove;
• zvomugungwa;
• nzungu, kunze nzungu.

Unsaturated mafuta havasi chete anobatsira, asi yakakwirira kwazvo macalorie, saka regai vavashungurudze.

muviri

Kuderedza Weight makirogiramu 30 pamwedzi zvechokwadi nokuda kumhanyisa kuti muviri. Kweiyi muviri kuchaita kuti ironge chikafu adya kufadza vabatsirwe kuti muviri uye vane kunobatsirawo pamusoro uremu rikurumidze. Mhanyisa muitiro uyu anogona kuitwa:

• nenzara uye kwenguva pfupi kukundikana makabhohaidhiretsi;
• kuwedzera kurovedza muviri;
• mvura mishonga, kusanganisira kugeza kana sauna;
• Fractional kudya uye kakawanda zvokudya.

unyanzvi izvi ndichapepeta muviri, achaita zvomudumbu hurongwa basa kuoma. Zvinokosha zvikuru kuti kuteerera muviri. Uremu kubudikidza makirogiramu 30 pasina vanokodzera here kwakaoma zvisingaiti.

Kutsanya mazuva ari mapuroteni zvokudya kubatsira kufambisa uremu mberi. Isina zvatinosiita zvokudya, muviri ari mumamiriro mupfungwa, nokushingaira anopisa mafuta. Mazuva ano vanofanira kuva zvinopfuura 2-3 pamwedzi. Kwenguva Kudya inogona kuuraya muviri, sezvo kuora mapuroteni dzinoumba muzvizhinji kuti muchetura.

mapuroteni kudya

Rapid kurasikirwa uremu kunogona nechokwadi mapuroteni zvokudya. Hapana mafuta uye makabhohaidhiretsi. Huru zvigadzirwa zviri Muterere: hove rakaonda, chena huku nyama, makwenzi uye hove. Mumazana Zvokudya upise mapuroteni zvokudya, uye rimwe zuva zvinosanganisira mundiro ine anononoka makabhohaidhiretsi, nokuti normalization kuti muviri. Pane kudiwa mu migove diki uye kazhinji, kanenge katanhatu pazuva.

Inotorwa kudya mapuroteni zvokudya:

• Breakfast: Four yakabikwa mapuroteni pasina yolks.
• Tudyo: huku zamu pasina chingwa uye munyu - 100 g
• Lunch: chena nyama huku kana hove rakaonda - 100-150, pasi
• Tudyo: magaba kuti Tuna yazvo muto, pasina mafuta.
• Dinner: maviri yakabikwa huku mapuroteni.
• Ndisati ndarara: mukombe yogati.

All zvokudya zvakagadzirwa pasina munyu neshuga. Pazuva rimwe carbohydrate kudya kuwedzera bwendefa Pasta pasina muto uye zviya.

Slow uremu Kudya

Uremu kubudikidza makirogiramu 30 mumba ingava kutsanya uye anononoka. Quick nzira yave pamusoro apa, uye ikozvino - nzira inonyanya yakachengeteka kuti kuchaita kurasikirwa kukosha Madzimabo kuti 4-6 mwedzi.

In vaigadzirira kudya kwakadaro kunofanira ona mitemo zvinotevera:

• Ya zvokudya zvinofanira kuva mwedzi mina.
• Adye kazhinji, ose maawa 3.5-4.
• Inwa mvura, vanenge 2 litres pazuva.
• Regai Fry, uye kubhururuka, bikai kana bheka chikafu
• Regai kudya nyama, Sausages, kusanganisira Sausages, sauces, zvihwitsi uye confectionery zvigadzirwa. The kurambidzwa inowira fries, zvinwiwa, mukaka rurefu mafuta, anovava ruomba, ruomba, chingwa, zvakabikwa zvinhu yakaitwa chena furawa.
• Diet vaisanganisa hanyanisi, mbishi miriwo nemichero yakachena uyewo zviyo, nechingwa, Pasta kubva rose zviyo, wakawondereiko kudai nyama, hove.

Kudya uku haazorambi chete kurasikirwa makirogiramu 30, asi enda kune zvokudya zvakakodzera, izvo kutadzisa kwaita kufutisa munguva yemberi.

About "Diet 30" kubva Osama Hamdy

Osama Hamdy musayendisiti wakasika rakasiyana musimboti simba, iyo munhu anogona kurasikirwa makirogiramu 30. Based maitiro nemakemikari kuitika mumuviri. Zvokudya zvinovaka muviri, saka kana kurasikirwa uremu munhu haasi asina muviri.

Zvokudya kunotora mazuva 30. Panguva ino, takasununguka kunwa mvura, unsweetened tii. Zvinonzi rambidzwa kunwa kofi uye zvinwiwa. Nokuti snacking anobvumirwa kushandisa mbishi miriwo. imwe kerotsi, lettuce inogona kudyiwa kana cucumberkuva maawa maviri pashure huru kudya. ndiro All vakagadzirira pasina muriwo uye mhuka kwemafuta. Muriwo kuyengerera kana yakabikwa nemvura. In zviduku zvakawanda vanobvumirwa kushandisa zvinonhuwira: hanyanisi, gariki, mhiripiri.

Fruits ukapisa zvose kunze mabhanana, mazambiringa, maonde, mazuva uye mango. Vegetables chete matapiri hakubvumidzwi.

Kudya menu, dzaona kuti mwedzi rinotanga musi weSvondo. Zvokudya haigoni kutsiva dzimwe zvokudya, uyewo swap mamwe mazuva Muterere. Pane shanduro mbiri Zvokudya: zai uye koteji chizi. Muenzaniso kudya kunogona kuonekwa mufananidzo.

Reviews yevakadzi vaiva kudya, vanoti zvinoshamisa migumisiro uye uremu kusvika makirogiramu 28. Asi dzinonyevera kuti unofanira kuva nechokwadi kuti kutamba mitambo apo zvokudya, kana sagging ganda, uye mugumisiro uchava yakaderera.

Exercise uremu

Zvinoita kuderedza uremu kubudikidza makirogiramu 30? Hongu, zvinova zvinoita, asi zvakaoma pasina muviri. Vanoshuva kuderedza uremu vanofanira kuziva kuti haana muviri zvose kubatsira kuderedza uremu. Kana kirasi simba, zvingava kuwedzera kwetsandanyama, uye imwe kurema achagara panzvimbo, asi zvakakora rinenge vacharamba kusiya.

A seti kurovedza zvainanga uremu, kurovedza muviri vanofanira kupa muviri. Classes tora panzvimbo akurumidze kumhanya, uye mwoyo mwero kuwedzera. Pakadaro, muviri unobereka simba kubva shuga pakutanga, uye zvino kubva mafuta. The maduku uwandu anofanira kuvapo simba mutoro.

Chinhu chinonyanya kukosha kuti uremu dzose. Ya kudzidzisa hakufaniri maminitsi asingasviki 30, ndiwo yeawa hafu chete muviri kwatanga pasi kwemafuta. Kuti mitoro vane kujaira zvishoma nezvishoma.

Inonyatsobudirira mutoro uremu vari:

• Step maekisesaizi. Zvinobatsira bvisa kusvika macalorie 400 chete hafu yeawa.
• Cycling, izvo zvinogona nyore ichabvisa chiitwa bhasikoro. Burns kwemaminitsi 30 250-500 macalorie;
• Swimming. Zvinobatsira pisa 400 macalorie muzana hafu yeawa.
• Skiing. Inobvisa kusvika 330 macalorie.
• Basketball kana zvikuru kufamba. Burns 200-300 macalorie;
• Rowing. Munguva Workout unopfuta macalorie 300.

Kunobudirira ari kusvetuka tambo kwemaminitsi 15-20. Anopa zvachose muviri Workout, cardio.

Kwete hazvo kushanda kunze netsvimbo kugwinya, yakawanda vachifamba, basketball kwemaminitsi 10-15. Zvinobatsira uremu yoga, Pilates, kutamba uye zvimwe zvinooneka mabasa.

Kakawanda - ndiye rubatso chikuru kubudirira chero uremu purogiramu makirogiramu 30. Kana usingakwanisi kuwana nguva yokuti mitambo, unofanira kukanganwa pamusoro erevheta uye kukwira, buruka masitepisi netsoka. Nezvahwo vatasve chokufambisa uye kufamba zvakawanda. Sarudzai pazororo haisi muresitorendi uye zvakasikwa basa mitambo.

mazano hudeyuschego

Pamusoro zvakanyorwa pamusoro sei kuderedza uremu pasina mapiritsi. Kuti ironge kurasikirwa uremu haana kukonzera zvinetso zvoutano uye aifanira kuva akasununguka zvakakwana kuomerera zvinotevera nheyo:

• kutsiva munyu iri ndimu muto;
• anotsemura nezuva Muterere;
• kunwa girini tii;
• ndiro duku zvokudya;
• kutsiva zvatinosiita hwakasimba mbudzi chizi;
• kushandiswa L- carnitine pamberi vanga vaneta;
• Training;
• Kuseka uye mufaro;
• pabonde;
• chisvusvuro;
• refu famba;
• kurara maawa masere kana kupfuura.

Usakanganwa izvi shoma kuti aigona kugadzirisa migumisiro kanoverengeka.

Contraindications

Vasati vatanga zvokudya rakasarudzwa, unofanira bvunza chiremba wako. Haukwanisi kuenda kudya vakadzi vari vanaamai pamuviri kana roukoti. Contraindicated chero zvokudya vanhu vane zvirwere ura uye mudumbu.

Kana iwe pakarepo uremu, zvichava droop uye ganda anooneka cellulite. Kudzivisa zviitiko zvakadai kubatsira mitambo uye zvakasiyana-siyana kurapwa hanya (masaja, muviri Achiputira, scrubs).

Reviews slimming

Vazhinji vanoti: "Ndinoda uremu 30 makirogiramu, asi asingadi kushanda." Asi vaya vakarasikirwa uremu, cherechedza kuti ichi chinoda nechido chakasimba. Zvakakodzera overhaul zvachose upenyu hwako. Vakawanda vaifanira kusiya zvachose nembatatisi, chinonhuwira uye starchy zvokudya, pasoda, uye zvichingodaro .. vanhu ava vakataura kuti zvinhu izvi havana kungorega havadi, uye ivo pakuzvitendisa kuti. Madzimai aya vanoyemurwa mufananidzo wake mutsva uye handichisiri kuda uremu.

Kune vakadzi ndikaenda kure. Vakakwanisa kuderedza uremu kubudikidza 5-7 makirogiramu, uye ipapo vakakanda zvokudya. Vamwe vakadzi pashure uremu, akapora achangogara vadzokera dzose upenyu.

Zvinoita kuderedza uremu kubudikidza makirogiramu 30? Reviews vanhu vakawanda vanoti hungu. Kuti aite izvi, zvokudya zvakanaka pamwe muviri.

Slimming 30 makirogiramu vanhu kushandisa siyana zvokudya sezvo mufashoni uye mumwe nomumwe, yakadekara zvinoitwa nhengo. Uye vaya makawana zvinozoita, zvakanga chinonyanya kukosha - chido.